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Student Responsibility Statement
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What is student responsibility?
Student responsibility occurs when students take an active role in their learning by recognizing they are accountable for their academic success. Student responsibility is demonstrated when students make choices and take actions which lead them toward their educational goals.
Responsible students take ownership of their actions by exhibiting the following behaviors. They:
- demonstrate academic integrity and honesty.
- attend and participate in classes, labs, and seminars, prepared and on time.
- complete the assigned work in a timely manner with attention to quality of work.
- avoid making excuses for their behavior.
- communicate in a careful and respectful manner with professors, peers, and other members of the college community.
- are engaged learners who dedicate sufficient time outside of class to college work.
- act in a civil manner that respects the college learning/social environment and complies with college policies outlined in the student constitution and college catalog.
- utilize college resources and seek help when needed.
- respect diverse ideas and opinions.
- identify, develop, and implement a plan to achieve their educational goals.
Student responsibilities
Each student's ability to learn and gain the best possible rewards from their college experience depends upon an environment which is conducive to learning and to activities which are consistent with the objectives of an academic institution. Therefore, JCC places these responsibilities upon students:
- Activities: Clubs and organizations are strongly urged to sponsor activities on campus throughout the academic year. Procedures for use of college facilities are available in the campus life office.
- Activity Hour: Each week the college sets aside specific activity periods during which few classes are scheduled. These "free" hours are 12 to 1:15 p.m. on Mondays and Wednesdays. During these designated periods, students are encouraged to participate in the many activities available, including Student Senate meetings, student club meetings, intramurals, and special lectures and programs happening around the campuses.
- Attendance Policy: Every student is expected to attend all lecture and laboratory sessions for which they are registered. Absences will be recorded by instructors, and the student will be held responsible for making up all work missed. Attendance requirements for each course will be established by the instructor and announced, published, and distributed with the course outline at the first class meeting.
- Bias Crimes: Hate crimes, also called bias crimes or bias-related crimes, are criminal activity motivated by the perpetrator's bias or attitude against an individual victim or group based on perceived or actual personal characteristics, such as their race, religion, ethnicity, gender, sexual orientation, or disability. Hate/bias crimes have received renewed attention in recent years, particularly since the passage of the federal Hate/Bias Crime Reporting Act of 1990 and the New York State Hate Crimes Act of 2000 (Penal Law Article 485). Copies of the New York Law are available from the director of campus-wide safety in the human resources office or by calling 716.338.1015 or visiting our page on safety or http://assembly.state.ny.us/leg/?cl=82&a=81. If you are a victim of, or witness to, a hate/bias crime on campus report it to the director of campus-wide safety or call 911 in an emergency. The director of campus wide-safety will investigate, bringing local police in where required.
- Cafeteria Use: All students using the cafeteria are expected to return trays and dishes to the tray receptacle units and to deposit trash appropriately.
- Change of Address: Each student is responsible for notifying the registrar's office, 716.338.1018, of any change in their home or temporary address.
- Crime Awareness and Campus Security: The Jeanne Clery Act: A copy of the JCC campus crime statistics as reported annually to the U.S. Department of Education will be provided upon request by the campus health, safety, and security committee. Please direct all such requests to the coordinator of Campus Safety and Security at 716.338.1015. Information can also be obtained at http://www.sunyjcc.edu/safety or http://ope.ed.gov/security/. Students and employees should report any crime or potential criminal action immediately to the appropriate police agency directly or to the coordinator of Campus Safety and Security. These police agencies will notify immediately the coordinator of Campus Safety and Security of any occurrences of violent crimes for which timely notice to the campus community is necessary. Other crimes will be reported on a regular basis to the coordinator of Campus Safety and Security for compilation in the annual report. JCC encourages accurate and prompt reporting of all crimes or suspected criminal activity. Reports may be made anonymously via the web by going to the Silent Witness page or contacting the coordinator of Campus Safety and Security.
- Diversity: College should be a place which encourages dialogue and even differences, and teaches people how to live in a world where everyone is not alike and everyone does not agree. JCC is a place where it is okay to have strong opinions on an issue and to express them, yet we must remember that others whose opinions differ from ours have the same rights. For healthy dialogue to occur, the college must be a safe place for people to express their ideas. Thus, JCC will not tolerate verbal or physical harassment of those whose beliefs or behaviors differ from others. Students violating the college's conduct code will be subject to the sanctions outlined in the student constitution, and to public laws, where appropriate. Our aim as adults should be to understand and accept others, as we wish to be understood and accepted ourselves, but at the very least, we must be willing to respect people's rights to be different. Perhaps the most productive thing we can do is listen - truly listen - to each other and treat each other with respect. Throughout the academic year, students are expected to display maturity and use good judgment in their words and actions. Working together, we can create a positive atmosphere in which all can learn and grow.
- Drugs and Alcohol: JCC prohibits the unlawful manufacture, distribution, possession, and/or use of illicit drugs and alcohol by employees and students on any college owned or controlled property or as part of its activities. This includes reckless or intentional action which threatens the mental or physical health of another for the purpose of initiation into or affiliation with any organization. Students violating this policy shall be subject to the judicial procedures and sanctions, up to and including expulsion, which are outlined in the student constitution. Copies of the constitution are available in the campus life office.
- Ethical Standards in the Use of Computing Systems: All students, faculty, and staff are provided with access to computing resources at JCC. The hardware, software, and files that reside on JCC computing systems are the property of the college. JCC has a computer use policy which outlines the regulations that are in force for all network users. This policy is available in all labs and in the instructional computing department offices in Hultquist Library. By signing on to their account, a student agrees to abide by the regulations outlined in the computer use policy. Violations of the policy are handled through the college's procedures for academic integrity and/or student misconduct.
- Gambling: Gambling is not permitted in any college building or on the premises of JCC.
- Legal Use of Alcoholic Beverages: The sale of alcoholic beverages on campus is prohibited. However, liquor may be served on campus for events such as dinners, parties, and receptions if a preponderance of individuals 21 years of age or older are expected at the event. Only those over age 21 will be served alcohol. Prior approval to serve alcohol must be obtained from the dean of administration. Student clubs or organizations seeking such approval should apply through faculty advisors at least 30 days before the event. When alcoholic beverages are provided at student activities, strict guidelines will be enforced including proof of age requirements, chaperones, and the availability of food and non-alcoholic beverages. Specific regulations for the use of alcohol on campus are available in the campus life office.
- Lounge Use: The purpose of the student lounges is to provide a place for relaxation, discussion, and quiet participation in activities. Students using the lounges are responsible for the maintenance of order and proper use of facilities.
- Personal Communications: Students should keep informed of committee meetings, elections, and special events by consulting the bulletin boards located in each building, by reading campus publications, or by accessing my.sunyjcc.edu.
- Political Activity: Students at JCC are encouraged to exercise their rights as voters and to participate in political campaigns. The policy of the State University of New York, of which JCC is a part, restricts the college from altering its academic calendar or its teaching responsibilities to accommodate any political activity of the students or faculty. The SUNY statement says that "withdrawal from academic work by a student is an individual and not an institutional decision." Each student remains responsible for meeting the academic requirements of the courses for which they are registered. The college believes that, like most other citizens, students can participate fully in the political process without conflict with their normal occupations and responsibilities.
- Sexual Assault: In compliance with Section 6450 of the New York State Education Law, JCC affirms its commitment to the prevention of sexual assault, as defined in Article 130 of the New York State Penal Code. Sexual assault committed by a student or employee of the college on college owned or controlled property or at college sponsored activities shall be grounds for disciplinary actions. JCC is committed to providing prompt and compassionate support services to any victims of such assaults. If you or anyone you know has been a victim of a sexual offense on the JCC campus, you are urged to report the incident to campus authorities. If you are a survivor of a sexual assault, you have the right to: report the incident to the director of campus-wide safety for internal reporting and/or to pursue criminal charges; access the wide range of support services, including free and confidential counseling, provided by the college and/or the community. Safety
- Sexual Harassment: Sexual harassment is against the law and is a violation of the non-discriminatory policy of JCC. Harassment on the basis of sex is a violation of federal law, including Section 703 of Title VII of the Civil Rights Act of 1964 and Title IX of the Education Amendments of 1972. It is also a violation of New York's human rights law. Sexual harassment, like harassment based on race, color, national origin, or religion, will not be condoned by JCC, whether it occurs in its educational programs or among its non-teaching staff. Students can obtain a complete statement of the college's policy from the campus life office. Safety
- Services for Students With Disabilities: Section 504 of the Rehabilitation Act of 1973 and the Americans with Disabilities Act of 1990 state that qualified students with disabilities have the right to reasonable modifications in all on and off-campus academic programs and services, as well as in student services in order to make a college education truly accessible. The philosophy of JCC is to do its utmost to maximize the educational opportunities of all its students. Thus, our policy regarding students with disabilities is a manifestation of our general approach to all students. We believe in treating students as individuals and in doing our best to meet individual needs. To plan for necessary modifications and support services, students must contact Accessibility Support Services office coordinator and provide documentation that verifies the existence of a student disability and supports the need for accommodation. We can best meet the needs of students if requests for accommodations are made as soon as possible after each semester's master schedule is published. For those students who have a disability requiring services and/or equipment from outside the college, such as taped texts or sign language interpreters, we strongly urge three months' advance notice. All disability-related information will be treated confidentially. When a student requests a modification which is beyond the scope of authority of the Accessibility Services coordinator to decide, the request will be decided upon by a committee appointed by the dean of academic affairs. The procedure for filing such requests and the criteria considered in deciding on them is available in Accessibility Services and in the office of the dean of Academic Affairs. Accessibility Services
- Smoking and Use of Tobacco Products: Tobacco Free at JCC - As of August 1, 2014, Jamestown Community College joins the growing list of colleges and universities across the U.S. which have adopted a tobacco-free campus policy. Tobacco use in all areas of the college, including inside of campus-owned vehicles, is prohibited. For more information, please visit our Tobacco Free website.
- Student Constitution: Students who enroll at JCC do so with the understanding that they have accepted responsibility for proper conduct both in and out of the classroom. The student constitution addresses two key areas in which students have important responsibilities:
- Academic Integrity
Providing an atmosphere that promotes honesty and the free exchange of ideas is the essence of academic obligation to uphold high intellectual and ethical standards. Academic integrity includes adherence to codes of ethical behavior associated with all areas of study including specialized environments such as internships, fieldwork, and cooperative and clinical experiences. Students who violate the college's policies on academic integrity will be subject to discipline by members of the college community.
- Student Conduct
When the actions of students hinder the academic life of students or the ability of the college to achieve its educational purposes, students will be subject to disciplinary or legal action, or both, for misconduct on the campus or at college sponsored activities or when there is a significant relation to or effect on the college or the student population. It is every student's responsibility to be familiar with the complete list of students' rights and responsibilities as outlined in the Constitution of the Student Body. Copies are available in the Student Senate office, campus life office, and the dean of student development's office. In addition, students are responsible for compliance with other college policies and with meeting the requirements which may be imposed by local, state, or federal laws.
- Academic Integrity
- Student Release: The use of student releases has proven to be an extremely effective risk management tool for institutions of higher education across the country, particularly in the areas of field placement, student travel, and athletics. In recognition of this fact, the JCC administration has determined that it is in the interest of the college to formalize a procedure whereby student release forms are secured in a prerequisite for participation in certain classes and/or outside activities. Such activities shall include nursing practicum, human service field placements, criminal justice programs, organized student travel, college sponsored team athletics, internships, field trips, other college sponsored off-campus activities, and FSA sponsored activities. Each student who desires to participate in these courses of study or activities shall be permitted to do so only after a completed and full executed release and acknowledgement of assumption of risk form is received by college personnel supervising the class or activity in question. For further information, contact the campus life office or human resources office.


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Why do we take photographs? To keep hold of those special moments is usually the first answer to this question – "to capture every moment" as it says on my t-shirt from Photokina. But that's not all. Capturing what is actually there forms just one aspect of photography but so much more is possible: Through photography we are capable of producing completely new images, moments and stories, transforming our imagination into reality and becoming more creative both in ourselves and in what we do.
When composing their pieces of work, painters, sculptors and of course photographers have placed their trust in the golden ratio for centuries. But what is it exactly?
Modern cameras, even high-end DSLRs, are physically nothing more than an advanced version of the camera obscura. Even the ancient Greeks were familiar with this optical gadget.
Anybody who takes up photography will sooner or later stumble across the following term: depth of field. But what does it actually mean? And just how deep can the depth of field be?
Christoph Oberschneider is constantly on the lookout for new challenges. His latest photographic expedition took the Salzburg based sports photographer to Corsica. He was accompanied by a Tamron SP 24-70mm F/2.8 Di USD together with a Tamron SP 70-200mm F/2.8 Di USD – the high speed zoom duo specially designed to meet the needs of professionals.

subset: commoncrawl


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- Home
- Government
- Departments
- Human Resources
- HR Intranet
- Benefits
- Medical Benefits
Medical Benefits
What is the Health Benefits Enrollment Guide?
The City Human Resource Office has prepared a 2015 Health Benefits Enrollment Guide for all potential and active employees. This guide includes information for you on the following:
- Instructions on How and When to Enroll
- Ways to Save on Medical and Prescription Costs and How to Stay Healthy
- Table of City Healthcare-Related Benefits
- Enrollment Forms
- City Medical and Prescription Plan Options
- Online Tools for NENY Blue Shield
- Important Notifications
CITY HEALTHCARE PLANS: COST and COVERAGE
What Healthcare Plans are Offered by the City? What does Healthcare Coverage Cost?
The City offers its employees five healthcare plans to choose from - one Traditional Blue 998 Plan and four Traditional Blue POS 298 Point of Service (POS) plans.
How do you pay for health insurance? You pay for health insurance in two ways:
1. The monthly premium that you pay to purchase your plan.
2. The out-of-pocket expenses you pay when you receive medical care. Out of pocket
expenses include a combination of deductibles, coinsurance, and copays.
Deductibles, coinsurance, and copays, out of pocket expenses - what are those? Confused about the difference between a Blue Shield NENY POS Plan versus a Blue Shield NENY Traditional Plan? Want more information on the 'cost versus coverage' aspects of health insurance? Click to go directly to the Blue Shield NENY website for a quick tutorial and answers to these and other questions.
Where Can I Find Details about the City's Medical, Prescription and the Flexible Spending Account Plans?
Follow the links on the left for details of the City Medical Plan, the City Prescription Plan, and the City Flexible Spending Account Plan, or check out the 2015 Health Benefits Enrollment Guide above.
What if I Want More Details About the City's Healthcare Plans?
Click the link for the Summary Plan Document which provides even more details about the City's five Healthcare Plans.


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Save a life with the Lions
PUBLISHED: 12:32 16 November 2012
Seaton club is keen to promote two of its vital medical initiatives
Seaton and DistrictLions Club has launched a new drive to remind Herald readers of two life-saving initiatives it supports.
The MedicAlert and Message in Bottle schemes both aim to save vital minutes in providing emergency help for people with known medical conditions.
Seaton Lion Dave Rickard said they wanted readers to be aware that dedicated officers are ready to help people avail themselves of these vital services.
He explained that MedicAlert was founded in the USA in 1956 and was brought here by UK Lions' clubs in 1965. The charity provides emblems, in the form of bracelets and necklets, for people suffering from allergies or serious health problems to wear.
They contain details of the person's medical condition, ensuring that, in an emergency, medical personnel provide the correct treatment.
One side of the emblem bears the internationally recognised symbol – the snake and staff and the words MedicAlert. The reverse is engraved with the wearer's medical condition, individual membership number and MedicAlert's 24-hour emergency phone number. It means their medical and personal details can be accessed from anywhere in the world.
MedicAlert's annual fee is £25 and the cost of an emblem can be as little as £19.95, although more expensive ones are available
Further information about MedicAlert can be obtained from the president of Seaton Lions, Neil Rutter, on 01297 20861
The club also provides a similar service with its "Message in a Bottle" scheme.
People with health problems and are given a bottle in which they provide basic information about their medical condition along with the names, addresses and telephone numbers of two people who may be contacted in an emergency.
Each person also receives two labels which they are asked to display, one on the fridge door and the other on the front door. These are places where the emergency services personnel, who are aware of the system, expect to find them.
Anyone wishing to obtain further details about this scheme should contact Dennis Morgan on 01297 21136.
In addition to these schemes Seaton Lions also collect old spectacles for use in third world countries. Any that are reusable can be left in collection bins at doctors' surgeries in Beer, Colyton and Seaton. Another collection point in Seaton is at Bennett and Rogers opticians, in Fore Street.
If you value what this story gives you, please consider supporting the Midweek Herald. Click the link in the orange box above for details.


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Copyright© Bill Graham Archives and affiliates
Tonight's the night to be drinking, nice and slow. Sit back in your favorite chair. Hopefully, it's winter where you are, or getting close to it. If you must, go with the heat coming out of the vents and that big, boxy furnace in the basement. If you have the option, bring in some of those logs from the pile back near the aptly named woodshed and through them into the fireplace for a great burner. Get it going and poke them a few times, just to make sure that they roar, and then sit back and enjoy their company, take in all that they want to give you. They'll give you that unmistakable smell, that sound of wood being dried and consumed and the invisible warmth.
It's all that you've been hoping for since Charlie Faye started singing. The Texan just might have a list of her favorite fires, ones that stick out in her memory. She remembers who started them, where they took place, how they were able to last for so long, who tended to them the most and who extinguished them. She has her pick of wines and maybe a favorite glass to drink them out of. Tonight is one of those nights that you wouldn't dare leave the comfort of your own home because you wouldn't really know where to go or who to spend the time with anyway. Faye writes a song that gets you to believe in the tragedy of most love the way you hadn't really thought about for a while. She can make you feel sad and hopeless, all the while still not making it sound like something that you should shun and just do without. She never makes it seem like it should be left behind or ignored. It is still - despite everything - still worth seeking out. She sings about, "Always conspiring for a sad song," and it could be an indication of where her head wants to lead her heart as a writer - into those places that give her the deepest feelings, those sentiments that are alive with ache.
For some, it's the only way to feel, where you allow yourself to dig into some piping hot misery and see what you can do with it. It's the heartaches and old pains - which Faye sings about in a song with the same name - that leave behind the kinds of notches in a back like age rings and a timeline. The road is always a long and winding one, but Faye make is very evident how quickly one can return to the sad dots on those timelines, given the right evening of thought. The pains never seem to shrink, they just get louder and they make you feel older. Aren't these the very things that make us drink most of the time? So, tonight, we drink with Charlie and this fire.


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Forum for general discussions about supercharging, turbocharging and anything else related to forced induction systems. This forum is sponsored by US Rally Team.
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(CMT Offstage keeps a 24/7 watch on everything that's happening with country music artists behind the scenes and out of the spotlight.)
There are really no words to describe the feeling of being at the opening ceremonies of Olympics. Well, there's one word: "Unbelievable."
That's all Keith Urban could say when he filmed a few seconds of the "Welcome to London" part of the ceremony on Friday (July 27). He posted two videos (one is only 16 seconds and the other just 18) to give his fans a tiny feel for the excitement while he was in the audience with his wife Nicole Kidman.
And he tweeted , "Nic and I are at the @London2012 @NBCOlympics opening ceremonies…. OVER THE TOP!!!! –KU." While they were in town, they also attended a swanky star-filled party at a mansion in Soho in central London, where they reportedly had dinner and then headed to the garden to watch the games on an Olympic-sized TV.
More important than all that, to me, is that right before Urban left for London, he was home in Nashville and wrote a new song called "Lucky Charm."


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Touch Lights Fundraiser
Description: Catalog sale of specialty lighting kits, safety lights for stairways and dark spots, night lights, etc.
Best Suited For: All
Prospective Customers: Households
Comments: Good overlay offering. Check for shipping damage before accepting from delivery service.
Feel Good Rating: Three stars
Touch Lights Ratings
Financial Aspects (1 – 10 scale): Profitability Ranking 5 Average Unit Price 7 Dollar Volume Per Participant 6 Percentage to Organization 5 Total Dollars to Organization 4 Subtotal (maximum of 50)
27 Pros & Cons (1 – 5 scale): Community Impression 4 Organizational Impact 4 Quality of Deliverables 4 Risks 4 Hidden Costs (freight, etc.) 4 Subtotal (maximum of 25)
Commitment Required (1 – 5 scale): Preparation Time 4 Selling Effort 3 Collecting Funds 4 Processing Orders 4 Delivering Goods 4 Subtotal (maximum of 25)
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Have we a good codename for WinMerge 3.x?
Many open source projects use internal codenames for new releases. For example Ubuntu (Maverick Meerkat, Lucid Lynx, Karmic Koala, ...), Firefox (Namoroka, Shiretoko, ...), Debian (Etch, Lenny, Squeeze, ...) and so one.
Maybe we want to use for WinMerge 3.x also a codename instead write always WinMerge 3.x? Ok, WinMerge QT would be a correct codename but maybe to simple!


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what is sciatica disease - Does Sciatica Scare You? Do you need to be scared, find out here...
Does Sciatica Scare You? Do you need to be scared, find out here...
Sciatica is scary, the pain travels down your leg and stops you performing you daily tasks. You once could jump out of bed and do everything you wanted to do, from putting in 100% effort at work to playing with your children.
Use sports massage techniques to relax tight muscles. Gently apply mobilization techniques to the spine. Use traction or advise on the use of and Inversion Table.
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Symptoms Acute low back pain. Pain radiating down the leg. This pain may be sharp and accompanied by pins and needles and / or numbness.
7. Hamstring stretching exercises for
Each condition comes with a different type of exercise for it, which must be done the right way and regularly, usually two times each day.
Use electrotherapy equipment to treat affected tissues. If indicated and safe to do, level the pelvis via manipulation. Articulate sacroiliac joint and restore normal function.
If you knew the answer to some simple questions then you can easily determine whether you need help, if your sciatica will ease quickly or if you have something actually to be scared of.
If it travels right down your leg does that mean it is more serious than pain in the buttock. If it is serious what should you do? 2 - How long have you had your back pain?
These joints can often get stuck or in some cases one half of the pelvis can glide forwards or backwards, which is often referred to as a twisted pelvis. When this occurs it often irritates the Iliolumbar ligament which results in Inflammation. This is usually indicated by tenderness around the bony lumps which you can feel if you place your thumbs either side of your lower back.
Do you know if your Sciatica is a worry? Should you be scared? Complete this Sciatica Profile to assess how bad your
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Are you one of the over 80% of adults suffering from back pain? Then you need simple, valuable and expert advice. Dr Graeme Teague is an expert in the structural field, and has been in practice since 1991 - visit The Back Pain Advisor - http://www.back-pain-advisor.com for valuable and expert advice, tips and information on your back pain issues.
Begin extension exercises as soon as pain allows. What can a Physical Therapist or GP do? Determine the cause of the sciatic pain. Prescribe anti-inflammatory medication e.g. ibuprofen or muscle relaxants.
Deep tissue sports massage techniques can be applied to the lower back and buttocks to release muscle tension, particularly in chronic conditions. Acupuncture or dry needling can also help reduce chronic tension in muscles.
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Sciatica refers to irritation of the sciatic (often mis-spelled as syatic or psyatic) nerve, that arises from nerve roots in the lumbar spine. The most common cause of sciatic nerve irritation, or "true" sciatica is compression of one or more of its component nerve roots due to disc herniation or spinal degeneration in the lower lumbar region. Sciatica usually begins in the buttock area and, depending on the severity of the underlying nerve comression and inflammation, may extend down the entire leg to the ankle and foot.
Apply electrical stimulation in the form of a Tens machine or Interferential. Apply ultrasound treatment. Operate on a slipped disk if neurological signs (nerve related symptoms) continue or worsen.
What other injuries are related or similar? Piriformis syndrome Sciatica Sacroiliac joint pain. The Sacroiliac joint Is? The Sacroiliac Joints are located at the bottom of the back. You have one either side of the spine. The Sacroiliac joints help make up the rear part of the pelvic girdle and sit between the sacrum and the ilia.
It is important to distinguish between sciatica and piriformis syndrome, because the treatment for the conditions varies, and getting the diagnosis right typically leads to more effective treatment.
Sciatica treatment A Short Rest in bed if necessary in a position that is comfortable. A doctor may prescribe NSAID's (non steroidal anti inflammatory drugs) such as ibuprofen. Should always be taken under the direction of a doctor and do not if the patient has asthma.
Ilia rotation - this assesses weather the ilia is rotated on one side creating imbalance. What can a Physical Therapist or GP do? Use diagnostic tests to discover the cause of the problem.
The pain may radiate out into your buttocks and low back and will often radiate to the front into the groin. Occasionally it is responsible for pain in the testicles among males.
What are the symptoms of pain referred from the back? An aching in the buttocks that is difficult to pinpoint. The slump test may reproduce buttock pain which is eased when the neck is relaxed back (extended).
Specific assessment tests: The Stork test - to assess weather the sacroiliac joint is moving correctly. Leg length difference measurements - both straight leg and bent leg assessments.
A Pain deep in the cheeks of your bottom can be referred from the lower back. There does not necessarily have to be pain in the lower back as well for pain to be referred into the buttocks.
The second maneuver is done in two parts. First, from the sitting position one bends the leg and pulls the knee on the painful side towards the same-side shoulder. In all but the most severe cases, there is usually no major increase in pain in this position. The second part of the maneuver is to pull the knee toward the opposite side shoulder. An increase in the sciatica-like symptoms is a strong indication of piriformis syndrome.
You can consult a number of specialists to help you deal with
pain, including psychiatrists, chiropractors, athletic trainers, physiotherapists or others that deal with lower body and back problems. You should always exercise under the supervision of a professional, to make sure you're doing it right. The exercises depend on the cause of the pain, so a good diagnosis is a must.
Occasionally there may be referred pain into the lower limb which can be mistaken for
. Classic symptoms are difficulty turning over in bed, struggling to put on shoes and socks and pain getting your legs in and out of the car.
There may be muscle spasm in the lower back. Tenderness in the lower back when pressing in. Pain on the straight leg raise test which is not apparent when just stretching the hamstring only.
The intervertebral discs are filled with a soft liquid in the middle called nucleus pullouts and when a disc prolapses this liquid squeezes out and puts pressure on the spinal cord compressing the nerve routes and causing pain.
In rare cases,
can be provoked by tumours or infections. 1.
provoked by a herniated disc 2. Spinal stenosis
caused by a degenerative disc disease
The scariest thing now is your
may never disappear. You may need up needing surgery or spend a life time with that nagging back pain. You may be worried now that your as your flexibility diminishes, there is no hope.
A large amount of confusion and misunderstanding exists concerning the conditions sciatica and piriformis syndrome. There are some who insist that the two conditions are actually the same thing, but even though they can have symptoms that are very much alike, the underlying causes differ.
They quite happily allow flexion and extension (bending forwards and backwards), lateral flexion (sideways movement) and twisting. However a combination of the two can put excess stress on the spine and damage the discs. This is particularly common in people who may lift heavy objects and twist with them for example unloading heavy boxes off the back of a lorry.
A lot of people don't understand what
means. You can't really call it an ailment or disease, not even a diagnosis could tell you the cause of the pain. It's more like a set of symptoms.
Apply heat or a hot bath may help to relieve muscle spasm. Use a heat retainer or back brace can provide support in the early stages. See a sports injury specialist or doctor.
Two simple maneuvers will distinguish
from piriformis syndrome in the majority of cases (when the problem is one versus the other and not both conditions at the same time). First, in a seated position, if one straightens the leg on the painful side (so that the leg is parallel to the floor), and the
symptoms increase, this is usually a sign of true sciatic nerve irritation.
There are torsional or twisting forces applied to the pelvic girdle when the lower limbs are moved. These limbs act like long levers and without the sacroiliac joints and the pubic symphysis (at the front of the pelvis) which allow movement, the pelvis would very likely be subject to a fracture.
Piriformis syndrome, also known as "pseudo-sciatica" (meaning "false sciatica"), is actually referral pain and other symptoms (tingling, numbness, etc.) caused by tightness and knots of contraction in the piriformis muscle, which runs from the upper femur bone to the edge of the sacrum, the triangular pelvic bone that is below the lumbar spine. The symptoms of piriformis syndrome are very similar and may be indistinguishable from true
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In some cases, piriformis syndrome may cause true sciatic nerve irritation, as the sciatic nerve may run underneath or even through the middle of the piriformis, so contraction of the piriformis may produce sufficient compression of the sciatic nerve to produce actual nerve symptoms. This is one of the main sources of confusion when it comes to distinguishing true sciatica from piriformis syndrome.
Exercises for Sciatica While most patients would rather rest in bed,
exercises are the best solution to start the healing process for
pain. After the patient has a sciatica access, doctors will usually recommend a small period of rest (one or two days), but not more, since being inactive will make the pain worse. That's because the spinal structure deteriorates further if there is a lack of movement. The result is a weaker support for the back and that can bring a back injury or a spine/muscle strain. When you exercise the discs, the fluids between them are well lubricated and healthy, and they also help strengthen the abdomen muscles and the back.
Begin an exercise programme that will stretch and strengthen the muscles supporting the lumbar spine. Stretch the gluteal muscles and hip rotator muscles.
Symptoms include: Pain located either to the left or right of your lower back. The pain can range from an ache to a sharp pain which can restrict movement.
About the Author:
Dr. George Best is in private practice in San Antonio, Texas. For more information, check out Dr. Best's free e-book and online video course to assist in understanding and treating
and piriformis syndrome, including in-depth instruction on sciatica exercises at http://www.
SelfCare.com .
Eliminate medical diseases such as Ankylosing Spondylitis.. Treat the cause as well as the symptoms. Prescribe anti-inflammatory medication (e.g. ibuprofen) and rest.
from isthmic spondylolisthesis 5. Piriformis syndrome can also cause sciatic pain 6. Sciatic pain caused by a sacroiliac joint dysfunction
Pain is usually relieved by lying down, often on one side. Pain is often better in the morning after a nights rest. Scoliosis or an S shaped or bent spine as seen from behind is often present with the patient bending away from the side of pain.
After the acute painful phase Restore pain free movement to the back through mobilization and stretching techniques. Ensure posture and correct lifting techniques are learned and maintained.
Areas of the lumbar spine may be tender and have poor mobility. Tight gluteal muscles and other muscles of the buttocks. What can I do? See a Physical Therapist who can identify the problems in the lower spine.
4 - Does your
get worse or better with activity? Should you rest or be active? Does it make a difference to how fast you will heal? What activity is best to do?
But since the most effective treatment for the two conditions varies signficantly, it is important to determine the correct diagnosis if at all possible. In most cases there is an easy way to distinguish between
and piriformis syndrome.
What can a Physical Therapist professional do? Manipulate and mobilize the segments of the lumbar spine. This is a good way of assessing whether the lumbar spine is a cause of buttock pain. If it is then symptoms will be relieved.
Depending on where the sciatic nerve is pinched will determine where you feel the pain which can radiate to the front of the knee or right down the back of the leg to the foot. The L5-S1 disc is the disc most commonly damaged and the L4-L5 disc the next most commonly damaged.
Is it chronic or acute? Does this mean you will end up living with sciatica if you have had it for years? Will it continually get worse? 3 - What type of pain do you have?
Inflammation of the sacroiliac joints and associated ligaments are very common, especially following pregnancy where the hormone relaxing is released and this results in the relaxation of ligaments in preparation for childbirth. In most cases the causes of sacroiliitis are mechanical, however there may be other medical inflammatory conditions present such as Ankylosing Spondylitis as well as others which will need attention.
What are the similar or related injuries and conditions? Ankylosing Spondylitis Myofascial pain Low back pain Coping with
is a pain that starts in the back and radiates down one of the legs. It is quite a common complaint and is
is caused by pressure on the sciatic nerve which runs down into the leg. The medical term is acute nerve root compression. The cause of pressure can be varied from a Slipped (Prolapsed) disk to muscle tension (Piriformis syndrome) or something less common such as a tumors, bony growths and infections.
As mentioned earlier, the symptoms of true sciatica are very similar to piriformis syndrome. Both cause pain, tingling, burning, "electrical shock" sensations, and/or numbness down the leg, often all the way to the foot. In addition, both
and piriformis syndrome tend to be at least partially related to biomechanical functional problems in the joints of the back and pelvis and they may even be present simultaneously in the same person, so it an be difficult to tell them apart.
There are a lot of types of exercises for
that can bring relief to patients, and they're different, based on what causes the pain. Most of them will target certain muscles with the help of stretching exercises.
Is this likely? Or is your sciatica only minor? Knowing the answers to these
profile questions helps to dispel your fears and frustrations about sciatica. You can then relax knowing with confidence you do not need to be scared of your sciatica.
The fact that they are regularly involved in exercises makes the muscles more powerful and mobile, which insures that the recuperation process speeds up. A good side effect is that these type of incidents are prevented in the future with the help of exercises.
Stiffness in the lower back when getting up after sitting for long periods and when getting up from bed in the morning. Aching to one side of your lower back when driving long distances.
A prolapsed disc or slipped disc as it is sometimes known is not simply a disc that has 'slipped' out of place. Intervertibral discs separate the bones of the spine (or vertebrae) and their function is to act as shock absorbers or cushioning for the spine and allow movement.
Simple questions that most of you do not know the answers to. The big five questions you need to know are: 1 - How far does your sciatica travel?
In most cases, the name sciatica is used when you have nuisances in the nerves area of the lower spinal chord or in cases of irregular compression. There are a number of conditions that can cause this.
The answers to these questions are essential if you want relief from your
. After all the biggest fear is that you will never be free of your
pain, that you will need up needing surgery and therefore never get back to full activity.
Sports massage will help relieve any soft tissue tension in the area. Use injection therapy. Advise Ice and cold therapy to reduce inflammation.
Sciatica profiles are a simple way you can assess your
to determine if it is serious or not. Whether you need to seek help or if you can help your self at home. Should you be active or not, and if you need to be active which activities are best.
5 - How did you back pain start? Falls, injuries, a slow or sudden build up of sciatica. These can determine whether you should seek help or whether you can help your self at home. This is vital information.
Different pain characteristics help you understand the actual cause of your pain and what you need to do to remove it. Do you know which type you have?
Pain is often triggered by a minor movement such bending over to pick something up. Pain may be worse by sitting, lifting, coughing or sneezing.
Strengthen the core stabilizing muscles of the spine.
Terry O'Brien
Kimberly Griggs
Learn More about
Natural Sciatica Back Pain Treatments
Sciatica- Causes and Treatments: Savannah, GA. Jacksonville, FL.
Sciatica is a type of pain typically experienced around the Sciatic nerve in the back. Characterized by slow pain or sharp jabs, Sciatica can nearly paralyze a human, pain experienced in the back, from neck al the way into legs can render a person incapable of performing regular functions such as walking or even sitting. Sciatica can be disgnosed with professional help, using medical history and...
Damn, that pain in my a##! Here's what you need to know about
If you re reading this article, it s a good bet that you have a radiating pain running down the back of your leg that just won t go away. If what I m about to tell you sounds familiar, don t worry, help is on the way. Sciatica and Piriformis Syndrome are the same condition... it is just that the medical community is starting to call the condition by the muscle (Piriformis) that is involved...
Sciatica Treatment
In most people, self care measures is usually recommended a sciatica treatment as this usually responds well. Continuing with your usual activities but avoiding the original factor that aggravated your sciatica pain in the first place will help you to heal more quickly. Even though it seems like a few days of bed rest may provide some relief, any more then this is not a good idea. Inactivity...
3 Questions on Sciatica - do you know the "right" answers?
Are you one of the thousands you have sciatica. Do you have that nagging back pain that now travels down your leg... making you feel tired, frustrated and grumpy? Can you actually imagine being free of sciatica? Do you really believe there is a cure, so you can enjoy all the activities you use to do? Wouldn t life be perfect again if that pesky sciatica disappeared once and for all! To have...
Back Pain from Pregnancy, Sciatica, and Lifting
Back Pain and Pregnancy. Pregnancy is a temporary nine-month period in a woman s life that is filled with apprehension, euphoria, fear, joy and so many other emotional and physical feelings. A woman s body goes through dramatic daily changes as this new little person inside of her starts and continues to grow. Hormones are out of whack with weight gains in places that seemingly have nothing to...
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Home » Posts Tagged "under your spell"
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- The white chocolate and macadamia nut cookies were so delicious. They were little round cookies of deliciousness … rich and delicious.
- After eating my first cookie I was surprised at its freshness. They were mailed to my house as fresh as if they had just been taken out of the oven.
- The moment I opened the box I could smell chocolate! Every bite is loaded …
- These cookies are amazingly good. I could eat them all day, everyday; they are that good.
- I'm a little embarrassed to say, I ate all 6 (of Bart's Cookies) when I got home from work. They were that good!


text: Louise Posted January 1, 2007 Report Share Posted January 1, 2007 Forms of Secondary Wounding and Overcoming Secondary Wounding Exercises Help for Rape & Sexual Abuse Victims & Survivors © Pandora's Aquarium 2006 (Adapted from I Can't Get Over It: A Handbook for trauma survivors, Aphrodite Matsakis Ph.D, New Harbinger Publications Inc., California, 1992) 1. Identifying Secondary Wounding Responses *Denial and disbelief: Statements such as "You're exaggerating", "That could never happen" or simply "I don't believe it". People who respond to you in this way are denying the reality of your trauma *Discounting: In denial, people do not believe your story. When you are being discounted, people do not deny that the traumatic even occurred. However, they minimize its effect on you or the magnitude of the event. An example might be, something like "yeah, but what you're talking about wasn't nearly as bad as the girl down the road. You should be thankful". Or the author cites and example of a woman having trouble responding sexually, and her partner says, "How could one little rape have affected you that much? I know some women who have been raped three of four times, but they still like sex" It might also include the friend who ridicules you for being afraid to go into pubs. *Blaming the victim: When you hear things like "but what where you wearing? You must have provoked it" *Ignorance: Ignorance of trauma and its effects plays a major role in secondary wounding experiences. People are also often ignorant about possible economic, social and psychological consequences of trauma. An example of this might be the person who believes that rape by somebody you've had sex with before is not rape at all, or who interprets your PTSD symptoms as "craziness" or "self-pity", insisting that you should just think more positively and get over it. *Generalization: One of the social consequences of being victimized is being labeled a victim. Once you are labeled, there is a tendency for others to interpret most, if not all of your emotions and behaviour in light of that label. Examples of this might include not being given a promotion in your place of work because the boss is aware of your PTSD history; even though you could more than adequately fill the requirements, it's assumed that you will be too unstable. You might also hear comments about, "Oh, you know she tends to be a bit neurotic about things after what happened", etc. *Cruelty: Most secondary wounding experiences feel cruel. Therefore it is often difficult to assess whether the secondary wounding arises from a desire to cause pain, or whether it is caused by ignorance, generalization or some other secondary wounding process. In many cases, a mixture of cruelty and some other process is at work as some of the preceding examples illustrate. Sometimes the fact of your PTSD may be used by people you know. In the absence of trauma, they would have found something else to use as a weapon against you. An example might include somebody who brings the fact of your rape up in front of others because they want to embarrass or humiliate you in some way. What has happened to another board member, being harassed and ridiculed on another site, is an example of secondary wounding by deliberate cruelty along with ignorance.<p> There are other forms of secondary wounding such as when somebody insists on you telling him or her every little detail because they are getting a thrill from your trauma. It is also partners who might start to engage in rough sex-play once they find out you were sexually assaulted. This could be coupled with ignorance; "Oh, she must like the rough-stuff" etc. (I think some survivor's experiences of legal process have are a good example of secondary wounding which can entail several of the above categories). Secondary wounding may also include betrayal of confidence. An example of this is the teen survivor who finds out her friends are gossiping about her assault, or the church pastor who confronts a perpetrator of partner abuse thereby endangering the victim. It may also include people who "make it all about them." Your family or friends may naturally be upset about your assault(s), but they shouldn't make you responsible for their feelings or expect you to comfort them. People who "make it all about them" may engage in "one-upmanship" such as "Oh but wait until you hear what happened to me." Your assaults and your healing are about you. Identifying Your Secondary Wounding Experiences You need a journal for this. In it, list as many secondary wounding experiences as you can remember, including any current ones, one experience to a page. You will need to leave space for analysing and commenting on each experience. When you have finished, review your list and categorise each experience as denial or disbelief, discounting, generalization, victimizing, ignorance or cruelty etc. Include as many labels as apply, for example a single experience can contain elements of many of these categories.<p>After you have completed the labeling for each experience, identify your emotional response. Did you have no feeling at all? Did you experience irritation, anger, hurt, disappointment, disgust, desire to retaliate or any other feeling? List as many feelings as apply. Now take some time to reflect on the process you have just been through. Were you surprised at how many secondary wounding experiences you have endured? Did the labelling process help to ease the pain, or did it make you more furious and sad? Did any of the secondary wounding experiences ignite your anger, lower your self-esteem, or make you feel hopeless or helpless? In your journal, write more about these particular experiences. Once these feelings are faced, their intensity may be lessened. You will likely never feel neutral in the midst of a secondary wounding experience or when you are remembering one. If you can feel your feelings, you are going to feel angry, sad, powerless, betrayed and a host of other emotions. But that does not mean that you are hopelessly bound to the past and will never feel joy again. 2. Secondary Wounding-Your Attitudes Today In your journal, do some writing on how your secondary wounding experiences are still affecting your life. More specifically, for each experience, consider whether or not that experience had the following affects: 1. Did it alter your views of your social, vocational and other abilities? 2. Did it change your attitudes towards certain types or groups of people and/or certain government or social institutions? 3. Were your religious or spiritual views affected? 4. Did it affect your family life, friendships, or other close relationships? 5. Did it alter your ability to participate in groups or belong to associations or your attitudes towards the general public? 6. Now look at what you've written and ask yourself "which of these attitudes do I wish to retain? Which of them are in my best interest to reconsider? Which ones would I like to discard because they hamper my life in the present?" Secondary Wounding and your activities Suppose that one of your worst secondary wounding experiences was being treated like the criminal, rather than the victim in court. Now someone owes you several thousand dollars and in order to get it you need to take that person to court. If you hadn't had the experience that you had in court, you would probably have already begun the paperwork for the lawsuit. However, because of your hatred of courts and fear of being once again denied justice, you procrastinate about pursuing the litigation. At this point, what do you think is in your best interest – avoiding the courtroom with all it's secondary wounding memories and the risk of repeated victimization, or pursuing the thousands of dollars you are due? The decision is yours. It may be that if you receive some healing assistance for your secondary wounding experiences, you will be able to tolerate being in court. Counselling can assist you in differentiating you past experience with the present situation. And with support, you might be able to manage any PTSD symptoms that emerge as a result of placing yourself back in that setting. On the other hand, you might decide that you simply can't handle it. You'd rather do without the money than subject yourself to another courtroom experience. This is not cowardice. Rather, it is a respectable, life preserving decision. At all times, it is very important for you to know and respect your limits, and not be pushed into activities that are emotionally overwhelming or otherwise destructive for you. Your emotional health comes first, not some inner voice that says you "should" be able to handle anything. This is the same voice that has probably been telling you "you should have been able to go through the trauma and everything that's happened since without it getting to you. You just aren't strong enough". This "should has no basis is emotional reality. But even after you let go of this unrealistic expectation of yourself, others may still believe in it. They may encourage you to do things you know are not in your best interest, or denigrate you for letting your "fears and neuroses" or "skeletons from the past" control your life. Close your ears to these voices and listen to your own inner voice – the one that knows what you've been through and what you can tolerate. With hat caution in mind, list the activities that your secondary wounding has taught you to curtail or avoid in your journal. Then for each of them do the following: 1. Ask yourself whether at this particular time in your view (not someone else's) you can tolerate the activity. What will be the emotional cost? Is it worth it? Once again the main point is to realize you do have a choice. During the original trauma and the subsequent secondary wounding experiences, you had either no choices or very few, or all the options available were so aversive they were not really choices. 2. For each of the activities you have decided you currently cannot tolerate, or do not feel it's in your best interest to attempt, consider whether counselling or some other form of assistance might make them more tolerable. Do you want to make the attempt? If you don't feel you can or want to, you may wish to in the future when you are further along in your healing process. Link to post Share on other sites


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Hungry Horace
Looking like a copyright infringement of my arcade fave, Pacman, I play Horace, nabbing food in the form of flowers from around a park while avoiding the park's overzealous security forces. Horace is an iconic cartoon-style character, all eyes and feet, and keen to gobble a dropped lunch. The bell causes the parkkeepers to panic and, like the ghosts in Pacman, they become edible for a short time. It's speed and versatility that make Hungry Horace a classic. Getting evicted from the park like a member of Occupy London, Horace obviously didn't fare too badly and was later seen skiing and fighting spiders.
Developers William Tang/Beam Software
Publisher Melbourne House
Platforms Sinclair Spectrum
More Info Moby Games' Hungry Horace page
Jet Pac
Jet Pac - from the prolific Stamper brothers - was so addictive yet with so simple a premise: rebuild my spaceship, fuel up then blast off. Ah, but this being a game of the shoot-'em-up genre there are some pesky aliens who would thwart me is my simple goal. Luckily, I have a laser gun in built into my jetpack to deal with such circumstances. Ledges strewn with spaceship parts, fuel pods and bonus point niknaks are all easily navigated with a simple thrust. Blasting off takes me to a new planet each with new aliens to avoid or attack. Shame Jetpac Refuelled, released in 2007, just couldn't live up to the original.
Developers Tim and Chris Stamper
Publisher Ultimate Play The Game
Platforms Sinclair Spectrum, Vic-20
More Info Moby Games' Hungry Horace page


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If you're looking for a personal encounter with thousands of your closest American friends, you could do worse than traveling to Mexican hot spots such as Cancun or Cozumel. But you would be cheating yourself of the chance to experience Mexico itself.
You can do so safely, and with little more effort than you'd expend reaching a trendy Mexican resort. In addition to the easily accessed ruins, museums and markets in and around Mexico City itself, there's a host of culturally and ecologically rich destinations to the south.
Here's a few that I've particularly loved in visits to nine central and southern Mexican states during parts of three recent summers.
—Merida, Yucatan
Just a half-day drive from Cancun, Merida is a vibrant city of nearly 1 million that is the political and cultural capital of the Mexican state of Yucatan. One of the safest cities in Mexico, it's also an ideal home base for some great day trips.
But before venturing out of town, attention must be paid to Merida itself. History here truly runs deep: Merida's striking pastel mansions are built on the ruins of a Maya city. Its central zocalo, or main square, recalls southern Europe — and makes for great people watching.
The Ballet Folklorico de Yucatan offers open-air evening performances at the University of Yucatan. Mexico City's Ballet Folklorico is more elaborate, but it's also more expensive; tickets in Merida are only $5.
It's a steal. The vibrantly presented story that the ballet unfolds is steeped in Mexican history, reflected in dances and elaborate costumes revealing Spanish, French, Cuban, indigenous and Mexican influences. Men wave Cuban hats. Women wear elegant dresses that recall Mexico's brief French interlude. Mayan costuming hearkens back to a more distant and mysterious past.
You can take a piece of Merida home with you by visiting La Casa de las Artesanias, a state-run shop displaying the work of regional artists, many of whom produce traditional folk art. Jewelry, clothing, spices, and soaps incorporate indigenous materials.
Just 75 miles southeast of Merida lie the spectacular ruins of Chichen Itza, a once-powerful Maya city included among the second Seven Wonders of the World. For a modest fee, English-speaking guides can explain the significance of intricate stone carvings, the purpose of the various temples and pyramids, and the rules of the game once played on the ball court.
Minutes away by car, the Cave of Balankanche offers a descent into another world — literally, for the Maya, who viewed the caves as a sacred middle ground between the earth and the spirit world.
Today's visitors won't see ancient religious ceremonies, but they'll be treated to beautiful limestone formations on the walls and see the pre-Columbian artifacts that remain there. It's a moving but physically demanding experience because of the heat and humidity inside the cave.
All that exercise sets the table for a late lunch at the nearby Hacienda Chichen Resort (http://www.haciendachichen.com/), a spa hotel with an outdoor terrace looking upon a lovely garden. The specialty of this region is sopa de limon, a soup made with chicken, lime, and tortilla chips. It's delicious.
One can take an easier, family-friendly day trip by visiting a restored henequen plantation. A fiber extracted from agave and used to make products such as rope and sacks, henequen played an important role in Merida's economy in the late 19th and early 20th centuries.
You'll learn this and much more through a tour of Hacienda Sotuta de Peon, a restored plantation about one hour from Merida; English-speaking guides are available and the hacienda will provide transportation from your hotel for an additional charge (www.haciendatour.com/index.php).
After completing the tour, which includes a demonstration of how rope was once made, only a short ride on a mule-drawn cart stands between you and a refreshing swim in one of the region's many cenotes: natural sinkholes filled with crystal-clear water. A chlorinated dip will never again carry the same appeal.
After a swim, lunch awaits at the hacienda's open-air restaurant, along with a gift shop featuring unique henequen products.
The quiet beachfront town of Celestun, 60 miles from Merida on the Gulf of Mexico and light years removed from Cancun's chain hotels, provides a respite from educational sightseeing.
In open-air restaurants like La Boya, tables and plastic chairs rest upon the sand, the beer is cheaper than the Coca-Cola, and tables don't get turned.
The Gulf here is shallow and warm — ideal for swimming. Boats for hire along the shoreline will take you to a wildlife preserve area featuring flamingos, mangroves, and freshwater pools offering a picturesque setting in which to swim some more.
—Oaxaca: Cultural mecca
A half a day's drive from Mexico City, Oaxaca is a cultural and shopping mecca featuring artists from all over Mexico. A centrally located hotel — I recommend Hostal de la Noria (www.hostaldelanoria.com) — provides ready access to Oaxaca's galleries, restaurants, and vibrant street life.
But before exercising your credit card, stretch your mind with a trip to the Museo de las Culturas, a museum with an impressive collection of pre-Columbian art displayed within a beautifully restored colonial monastery. You also can take a guided tour of the extensive surrounding gardens, home to a wide variety of native plants.
Another must-see museum is the Museo Textil de Oaxaca (http://www.museotextildeoaxaca.org.mx/), which features intricate handiwork from around the world.
The museum gift shop sells some of the most beautiful craftwork I've seen in Mexico, from embroidered belts and bags to necklaces made of yarn. The museum supports modern artists and traditional craftspeople from the region. Fashionable textiles and home goods are also sold at Ethnico (http://etnicooaxaca.blogspot.com/), across from the Museo de las Culturas.
You can take a break and grab a bite at the nearby Benito Juarez market, which showcases a wide variety of foods, including the fried grasshoppers that are an Oaxacan delicacy. Then polish off this tasty snack with a visit to La Soledad, a nearby chocolate shop. Oaxacans take their chocolate seriously, and La Soledad offers frequent demonstrations involving chocolate used in drinks, candy, and mole. It will also custom-make chocolate, giving chocoholics a shot at that perfect blend of flavors and ingredients they've always dreamed of.
Just save room for dinner.
Oaxaca is packed with restaurants; two with great food and great views of the zocalo are El Asador Vasco and La Casa de la Abuela. El Asador Vasco offers Oaxacan favorites as well as Basque specialties. La Casa de la Abuela makes outstanding mole dishes.
Save time for the short, 45-minute trek to Teotitlan del Valle, where a community of Zapotec weavers make and display their wares. Take special care to see the work of La Vida Nueva, a women's cooperative of single and widowed women weavers dedicated to preserving traditional weaving practices.
Oaxaca also is close to San Bartolo Coyotepec, home to Dona Rosa's barro negro pottery workshop. This all-black pottery takes on a distinct sheen because it is polished before it is fired. You can watch a potter transform clay into art and walk away with a beautiful souvenir.
There's a bonus in store for those making the trip to Oaxaca at the end of July: activities associated with the Guelaguetza , a cultural celebration featuring dancers from all over the state of Oaxaca, who parade through the streets in beautiful costumes.
During both the Guelaguetza and during Christmas, Oaxaca also mounts an impressive light show, projected against the cathedral in the zocalo. It pays homage to the animals and plants as well as the artists and peoples that make this one of the many unique regions in a country as seemingly familiar as any next-door neighbor — and as different as any place you've ever been.
As the U.S. State Department points out (http://travel.state.gov/travel/cis(underscore)pa(underscore)tw/cis/cis(underscore)970.html), millions of Americans safely visit Mexico each year, with 150,000 crossing the border each day for study, tourism, or business. Mexico's infamous drug cartels are particularly active along the U.S. border and in many northern Mexico states; Oaxaca and Merida are both well south of Mexico City.
Obviously, Americans traveling in Mexico — and just about anywhere else — can take steps to avoid unwanted attention. Flip-flops and shorts, for example, are for the beach; Mexican dress is more modest, and yours should be, too. Limit after-dark travel on isolated rural roads. Don't linger on the streets after dark.
In short, travelers need to exercise common sense and take basic precautions. Doing so, I've traveled in Mexico on my own and also taken high school students there without incident.
Elaine Griffin teaches English and directs the Global Studies Program at the University School of Milwaukee. In 2011, she completed a Fulbright fellowship in Mexico.
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Frank Lozano - Saxophone
Aron Doyle - Trumpet, Flugelhorn
Claude Lavergne - Drums
Tommy Babin - Double bass
Composer and pianist François Bourassa leads one of Canada's most active recording and touring jazz ensembles which will soon celebrate its 25th birthday.A trio in 1998, François, Guy Boisvert (on bass) and Greg Ritchie (on drums) were joined by the celebrated saxophone player André Leroux. West African percussionist Aboulaye Koné joined the group on the last album,thus bringing a "world" flavour to François' compositions.
Flutist, pianist and composer François Richard received an excellent musical education. At 10, he was already taking private lessons from the great classical flute master Jean-Pierre Rampal, as well as Gail Grimstead, Rampal's student from the Conservatoire de Paris. In 1970, he studied flute with professor Jean-Paul Major, and piano at the Conservatoire de musique du Québec à Montréal.


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I have a somewhat coding-oriented problem. I have a bunch of bitfields and would like to calculate what subset of them to xor together to achieve a certain other bitfield, or if there isn't a way to do it discover that no such subset exists.
I'd like to do this using a free library, rather than original code, and I'd strongly prefer something with Python bindings (using Python's built-in math libraries would be acceptable as well, but I want to port this to multiple languages eventually). Also it would be good to not take the memory hit of having to expand each bit to its own byte.
Some further clarification: I only need a single solution. My matrices are the opposite of sparse. I'm very interested in keeping the runtime to an absolute minimum, so using algorithmically fancy methods for inverting matrices is strongly preferred. Also, it's very important that the specific given bitfield be the one outputted, so a technique which just finds a subset which xor to 0 doesn't quite cut it.
And I'm generally aware of gaussian elimination. I'm trying to avoid doing this from scratch!
cross-posted to stackoverflow, because it's unclear where the right place for this question is - https://stackoverflow.com/questions/3855479/how-to-find-which-subset-of-bitfields-xor-to-another-bitfield


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Whatever the scale of your ambitions or plot you'll find something useful here.
Reduce your footprint by making your own, from knitting to soap-making to adorning your home.
Find out about rearing livestock from the farm to the garden, and doing the best for your pets.
Discover how to adapt, change and even build your own home to enable you to tread more lightly upon the planet.
From the home brewery to ambitions of chefly grandeur. Find out how to do it all here and really taste the difference.
Subsidise the larder in a sustainable way. From fishing, to shooting, to foraging safely, find it among these articles.
Conserve our world for future generations. See how you can help in these pages.
From shopping with a conscience to building your own enterprise. Find advice and encouragement among these pages.
Sometimes the diversity of downsizing can throw up an unusual topic.
Past editorial items from the downsizer front page.
You are here: Home Articles Make your own Quick and Chunky Sock Pattern
This pattern is knit using 5mm double pointed needles and Aran or chunky wool, it makes a thick, comfy plain sock suitable for medium to large adult sizes and is easy and fast to knit. You need between 90 and 100g of wool for a typical pair of socks.
Most knitters find they can make one of these socks in an evening, so they are ideal quick knits for gifts. Go down a needle size for a firmer knit if you like, the no-frills nature of this pattern makes it a good first sock for a beginner.
You could knit this in a feltable wool and shrink it to make snug slippers, or try using dk wool and 3.5 or 3.75mm needles for a child sized version with no pattern alteration.
40 stitches and distribute them over three needles: (13 on first two needles, 14 on the last. )
Join without twisting into a triangle and prepare to start knitting at the first stitch you cast on.
Knit two, purl two for 10 rounds. This gives a chunky rib.
Knit for 20 rounds (this gives a short sock good for wearing round the house like a slipper, if you have more wool available, by all means make the leg longer for a boot sock)
Knit across needle one then continue to knit some stitches from needle two onto needle one so you have 20 stitches on needle one. Divide the remaining 20 stitches onto the other two needles. You will knit the flap using the needle with 20 stitches on it. You start with the wrong side facing you ( as if to purl)
Slip 1 (insert needle as if to purl, but slide the stitch onto the righthand needle without actually knitting into it), then purl across the rest of the row; TURN
Slip 1, knit 1 (repeat across, sl1-k1); TURN; This gives an effect a little like rib, with one large stitch next to a tight one and makes a nice cushioned heel.
Do this for 20 rows (you will have 10 rows of big loops visible, count from those).
End on a second row (so that the purl side is facing for the next row.)
1st row: purl 13, p 2 tog, p1; TURN;
2nd row: slip 1, k7, slip 1, k1, psso (pass the slipped stitch over the knit stitch), k1; TURN;
3rd row: slip 1, p8, p2tog; p1; TURN;
4th row: slip 1, k9, slip 1, k1, psso, k1; TURN;
5th row: slip 1, p10, p2tog; p1; TURN;
You should now have 14 stitches on your heel needle.
Have the right side of your work facing you. Using the little "slipped stitch loops" you made at the start of the rows you are going to pick up stitches along the sides of the heel flap onto the needle currently holding the heel stitches. There are several ways to do this, I find it easiest to use the spare needle to pick up the loops then knit them using the heel needle.
Pick up/knit 10 stitches along the left side of heel flap.
With the free needle, knit across the 20 stitches that have up until now been on two needles (knit them onto one during this row).
Now pick up 10 stitches along the remaining side of heel flap. Knit 7 stitches off the heel needle onto this needle.
Check that your stitches are now arranged so that you have the starting point of the round as the middle of the heel and stitches as follows:
First needle, 17 st; second needle (across top of foot) 20 st; third needle, 17 st.
We now decrease so the foot after the heel has the same number of stitches as the leg:
Needle one: knit to last 3 stitches; k2tog, k1;
Needle two: knit
Needle three: k1, slip 1, k1, psso. Knit to end of needle.
Continue these two rounds until you are back to 40 stitches,
(needle 1: 10stitches; needle 2: 20stitches; needle 3: 10 stitches)
Continue knitting without decreases until foot measures desired length (about 2 inches shorter than the foot its intended for, you can do the 'ninja sock of death' manoeuver and try it on whilst in progress to see how it looks)
Needle one: knit to last 3 stitches, k2tog, k1,
Needle two: k1, slip 1, k1, psso, knit to last 3 stitches; k2tog, k1,
Needle three: k1, slip 1, k1, psso, knit to end of row.
Continue these two rounds until 20 stitches remain.
Knit stitches from first needle onto third needle.
You will now have 10 stitches on each of two needles.
Graft the two sets of ten stitches together to finish the toe. (Kitchener stitch is ideal for this)
Make the second sock by the same method to the first, weave in any ends, and wriggle your toes in cosy comfort.
2012 Downsizer: for a sustainable & ethical future


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Seventy-four percent of registered voters would be willing to pay more in taxes to raise teacher pay, according to a new poll by the non-partisan, non-profit Texas Lyceum leadership group.
They decidedly wouldn't be willing to pay more for school administration (only 20 percent would fork over more for this).
The poll comes after lawmakers and Gov. Rick Perry cut back hard on public school funding in response to last year's budget crunch, and as some are pressing to restore money to schools.
Also on state revenue, 64 percent said they would be willing to pay more in water tap fees to ensure state water needs are met.
The release of poll results today didn't include a breakdown by Democrats and Republicans. I've asked for one.
UPDATE: I've got the breakdown of Democrats vs. Republicans.
Regarding higher taxes for higher teacher pay, that's backed by 91 percent of Democrats and 60 percent of Republicans.
And when it comes to paying more in water tap fees to ensure the state's water supply, that's backed by 70 percent of Democrats and 58 percent of Republicans
Among other poll highlights:
–On higher education, respondents were a bit split, with 40 percent saying public universities are among the best in the nation but 42 percent saying students don't get a fair return for what they spend.
In addition, 46 percent said they want to re-regulate tuition but 48 percent said they want to keep de-regulation — with 18 percent simply saying it should be de-regulated, and 30 percent saying that should be coupled wtih help for low-income students to offset costs.
Perry is pushing for higher education changes that he says would make degrees more affordable and costs more predictable.
–Among health questions, 64 percent said today's kids are much more liikely to be fat and out of shape than when the respondents were kids.
Many blamed parents not controlling what their children eat (31 percent); modern technology, such as TV and computers (24 percent); and fast food and a bad diet (17 percent).
–On the law requiring a sonogram before an abortion, there wasn't a big division between men and women, pollsters said, but there was by party — 69 percent of Republicans favored it and 62 percent of Democrats opposed it (I asked for that party breakdown separately).
The Sept. 10-26 statewide telephone survey of registered voters drew 6,500 records and resulted in 1,175 completed interviews. The overall margin of error for the poll is plus or minus 2.83 percentage points. Some questions were asked of voter subsets.


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Former Rockies star Castilla remains involved in game
SCOTTSDALE, Ariz. -- Rockies special front office assistant Vinny Castilla, one of the team's earliest stars, was still smiling and still humble after being inducted into the Latino Baseball Hall of Fame on Feb. 8 in the Dominican Republic.
"That was an honor and a privilege to be around those great Latin American players," Castilla said. "To share that with them was an unbelievable experience for me and my family. It's a great thing they're doing over there. This year was the fifth year they've done that. To be part of that was unbelievable."
Castilla's 1,884 hits and 320 home runs are the most all-time by a Mexican-born player in the Majors. He hit 30 or more home runs in six of his 16 seasons.
To continue spending time with his family, Castilla works with players in Spring Training and when the team is at home. He managed the Mexican team during the 2009 World Baseball Classic and has extensive baseball knowledge. He could be a candidate for full-time coaching, or possibly managing, if he so chooses.
"Let's see what the years bring and what I want to do," Castilla said. "I don't know if I want to go full-time. I want to be involved in the game, definitely. If it happens, it happens, but I enjoy what I'm doing."


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Eat this Cheese: Le Jeune Autize, Goat's Milk Morbier
Say cheese! We recommend, review, and eat a lot of cheese.
Flavor is of the utmost importance when it comes to tasting cheese, as are texture and smell. What's the point of a cheese if it doesn't taste good, or doesn't lend a pleasant sensation as it skates across your tongue? Many cheese folks get lost in these traits, forgetting that there's a fourth sense that plays into the overall cheese experience: sight.
We eat with our eyes first. Seeing a food's color, shape, and design play a significant roll in the way we experience everything else about the dish. Cheese is no different. Some cheeses are downright beautiful in their aesthetic, going beyond tantalizing us with what we believe will taste good and sate our senses. They are visual works of art.
Visual drama is what first attracted me to Le Jeune Autize; it reminded me of a marble slab, with its black, cinematic vein of ash creeping through the lily-white flesh. Fashioned similarly to Morbier, only with goat's milk, Le Jeune Autize batted its eyelashes at me from across the room, its kohl eyeliner promising mystery behind those amazing contours.
I asked for a taste, and my first impressions were smooth and silky, with a nicely semi-firm body that gave easily under my bite. Oilier than most goat cheeses, Le Jeune Autize plays across the tongue joyfully without being overly capricious. There's a good taste of salt there, with a lightly funky layer that won't overpower those not into strong cheeses. The followup is decidedly sweet, and the rind has a pleasantly dusty, mushroomy flavor that smacks faintly of grass and fresh tobacco.
If you find this lovely lady in your local cheese shop, I highly recommend taking her for a stroll. And if they don't carry it, put in a request! I guarantee you won't regret a few minutes alone with this little beauty.
All products linked here have been independently selected by our editors. We may earn a commission on purchases, as described in our affiliate policy.


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This is one of my favorite vegetable side dishes ever. I remember my mom calling me a few years ago and telling me I had to make this Parmesan Zucchini recipe. So I did and it has become a staple in our diet. It is super easy and it is total comfort food and I think you need to have this in your recipe box too. This post is sponsored by Pompeian. August is National Olive Oil month and Pompeian is encouraging you all to take the Pompeian Pledge, where you swap butter for olive oil in your everyday recipes. At first I didn't get it. I couldn't figure out why this would be a campaign. But then I realized that I basically took that pledge 7 years ago. When my oldest son was diagnosed with food allergies, I had to teach myself how to cook in an entirely new way. Because of the milk protein allergy, butter was out. So I only used olive oil in my cooking and other oils in my baking. Olive oil is the only thing I saute with and I even use it to finish a sauce with, in place of butter. I am glad to share a favorite recipe with you and have you maybe learn a different way to do things in the kitchen.
This recipe uses only a few ingredients but they are flavorful. Zucchini and sweet onion, some garlic, and of course some (a lot) of parmesan cheese. I was excited to try out this OlivExtra blend from Pompeian which is expeller pressed safflower Oil infused with extra virgin olive oil. This oil is really great for sauteing due to its high smoke point. The expeller pressed method means that the oil is extracted without the use of chemicals (yeah!) and it is naturally gluten-free and non allergenic (yeah!).
I like to get all my ingredients ready before I start any cooking. I'm not suggesting that you too may be easily distracted, but one too many times I have tried to start cooking the onions, only to find them burning while I am trying to slice my zucchinis. Trust me, it's better this way.
Even though I use olive oil instead of butter in all my cooking, I was excited to learn that there might be better oils for me to use based on what I am preparing. I've never had safflower oil in my kitchen before and really liked it. It is high in Omega 9 monounsaturated fats (I'll be honest, I don't really know what that is but it sounds super important) and is a good source of Vitamin E. Pompeian also sells a grapeseed oil which I totally have to get and try now too.
I make this parmesan zucchini recipe as a side dish on nights when I am making a pretty simple protein. During the school year, I tend to bake a lot of chicken. It can get boring so the side dishes really need to shine. The whole family loves this one and I know your family will too. Start by adding the safflower/olive oil blend to the pan.
Soften the onions, stirring often to prevent browning. When almost cooked through, add the minced garlic and give it a quick stir.
Add your sliced zucchini to the pan and give it all a stir so the zucchini can get coated in the oil. Then try to spread the zucchini out in to a single layer as much as you can to try to ensure even cooking. Just do your best here, some always cook way faster than the others. Total overachievers.
When the zucchini is just about ready, top with large amounts of parmesan cheese.
Toss a lid on your pan to help in the melting of said cheese. And plate when melted through.
So yum! The garlic and onion add so much flavor to the otherwise pretty boring zucchini (Sorry zucchini. No hard feelings right?) FYI, this is also really great reheated for lunch the next day. Or breakfast.
So go take the pledge! Visit the Pompeian Facebook page to pledge! 1,000 fans who sign up will be randomly selected to win free movie redemption codes or bottles of olive oil. Plus every week, 5 other fans will win a Pompeian prize package. Throughout the month of August, Pompeian is partnering with movie theaters across the country to swap the butter on the popcorn with olive oil! Not sure what the conversion between butter and olive oil is? Check out this handy chart!
I just know you are going to love this recipe. The idea for this recipe is not one I came up with. I did however come up with my own measurements as this recipe was told to me over the phone in a very vague way. It is never my intention to not give credit where credit is due. If you know the creator of this recipe I will gladly add their info, so please pass it along to me!
Easy Parmesan Zucchini
This yummy side dish is a favorite of our whole family! This cheesy zucchini is awesome!
- 1 TBSP plus 1 tsp, reserved Pompeian OlivExtra Safflower Oil infused with Olive Oil
- 1/2 sweet white onion, chopped
- 3 zucchini, sliced
- 1 cloves garlic, crushed
- 1 1/2 cups shredded parmesan cheese, or more, or less - the choice is yours
- Maldon sea salt, to finsh
- Prepare your veggies first, chop your onion, slice your zucchini (trying to make the slices a similar size so they cook evenly) and crush your garlic.
- In a large skillet, add 1 TBSP Safflower Oil infused with Olive Oil and heat.
- Add onion and cook until softened.
- Add crushed garlic and cook, stirring often, for about 30 seconds.
- Add zucchini and stir to coat. If needed, add an additional 1 tsp of oil.
- Spread zucchini out to as close to a single layer as you can.
- Stir often to prevent the onions and garlic from burning and to rotate the zucchini.
- When zucchini are cooked through but not soggy, add parmesan cheese.
- Cover the pan with a lid to help the cheese to melt through.
- Once cheese is melted, serve immediately.
- Sprinkle with Maldon sea salt to finish.
- Serves about 4. (or 1 - don't judge me)
Nutrition Information
Serving Size4 Servings
Amount Per Serving Calories 195Total Fat 13gSaturated Fat 6gTrans Fat 0gUnsaturated Fat 7gCholesterol 22mgSodium 660mgCarbohydrates 7gFiber 2gSugar 4gProtein 13g
Nutrition information isn't always accurate.
This is a sponsored post written by me on behalf of Pompeian.