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Were the job of the modern database administrator and developer limited to coding SQL and ensuring good backups, we'd probably all sleep better and have more time to pursue such satisfying hobbies as Thursday night karaoke or hacking the OS of our Furbies. But alas, we must also implement efficient databases in the first place. This task is one of the least enviable in the database world because in no place can you do more good or cause more harm than in designing and implementing a database.
Though the task is daunting, time and experience bring a level of comfort. And you reach a point in your database-development learning curve when you're comfortable implementing many-to-many (M:N) relationships between tables. Sometimes you get so comfortable, in fact, that you overuse these relationships.
Although M:N relationships might intimidate you as a novice database developer, once you've worked with them a few times, they're relatively simple to identify, design, and implement. Usually at this point of mastery, the learning curve hits a brick wall. Few database developers and designers move beyond the "Big 3" relationships—one to one (1:1), one to many (1:M), and M:N—to discover the other types of relationships that can exist in a relational schema. People rarely explore, let alone master, the more obscure relationship types such as tertiary or bill of materials. However, these relationships are simply extensions of the three relationship types you've become so comfortable with. For example, a bill-of-materials relationship is nothing more than an entity that has M:N relationships with itself. In this relationship, a parts entity is made up of other parts, which in turn are made up of—you guessed it—yet more parts. But if you understand M:N relationships, understanding the bill-of-materials relationship isn't much of a stretch.
These less-common relationship types needn't be a mystery to your database schemas. To dispel some of the mystery surrounding these relationships, let's look at the underused and often improperly implemented supertype-subtype relationship, also known as a superclass-subclass relationship. If you've done any object-oriented development, you're already familiar with this relationship, in which several entities share some, but not all, attributes.
Note that in this article, I mainly cover the physical implementation of a supertype-subtype relationship, explaining the rationale for implementing this type of relationship and showing the dramatic performance gains that you can realize. For an in-depth discussion of modeling supertype-subtype relationships at the logical level, see Michelle Poolet's classic article "Supertypes and Subtypes," May 1999, InstantDoc ID 5226.
Rev Up Your Schema
You can see an example of the supertype-subtype relationship in various modes of transportation. Cars, trucks, and motorcycles are all types of vehicles—thus, cars, trucks, and motorcycles are all subtypes of the vehicle supertype. All types of vehicles possess certain attributes such as price, color, curb weight, and so on. However, other attributes, such as bed length, apply only to pickup trucks. Similarly, towing capacity is irrelevant to a motorcycle but a necessary attribute of cars and trucks. Using this example, Figure 1 shows a typical implementation of the supertype-subtype relationship.
In the schema that Figure 1 shows, I've represented the supertype and each subtype as a separate table, resulting in four database tables. The supertype table contains all the columns common to the subtypes, and each subtype table contains only columns specific to that type of vehicle. The NumberOfDoors column, for example, exists only in the Cars and Trucks subtype tables, while the Price column, which applies to all vehicle types, is in the Vehicles supertype table. The subtype tables also share a primary key with the supertype table. For example, in the Vehicles table, if a record with a primary key value of 10 is a truck, the associated record in the Trucks table also has a primary key value of 10. While the relationships between a supertype table and subtype tables aren't always 1:1 in a supertype-subtype implementation, in this example, each vehicle will always be of only one type, creating three 1:1 relationships.
Note that the Vehicles supertype table has a column named Type. This column is a subtype discriminator. It eliminates the need to perform an existence check on the subtype tables in order to retrieve detail information. If the Type column didn't exist, you'd need to check all three subtype tables to locate the record that has the same primary key as the supertype.
At first, you might wonder, why bother with this design at all? Why not just put all vehicle types in one table? Figure 2 shows a one-table implementation of the information from Figure 1's schema. Although you might save a table join by designing the database this way, this table isn't the most efficient from a relational standpoint. The NumberOfDoors field has no meaning for a motorcycle, and although motorcycle shoppers are certainly concerned with seat height, this information is irrelevant to a car. Nor have I ever seen a motorcycle with a truck bed. Consequently, you introduce lots of nulls into the table. Just imagine a supertype-subtype relationship that has 30, 40, or even 100 subtypes that hold 1000 not-in-common attributes. The inefficient storage and page splits you'd cause by having a table with 1000 or so columns could easily cancel out the benefit of saving a table join, especially if the not-in-common attributes use long character fields. Although I encourage you to consider all implementation possibilities, for this example, let's work with the four-table schema.
The ManyToMany Database Schema
Now that we've examined the supertype-subtype relationship, let's see an example of the performance benefits it offers over multiple M:N relationships. The examples in this article use two databases, ManyToMany and SuperSub. You can download CreateAndPopulateDBs.sql, which contains the code to create these databases and the article's stored procedures, at InstantDoc ID 38656. The examples work in both SQL Server 2000 and 7.0, and I've indexed the tables in both databases so that all join columns have an index on them. Also, to ensure that the indexing strategy doesn't affect the results, I avoided filtering result sets in the stored procedures other than on the primary key columns.
The example deals with a fictitious company that leases equipment to other businesses. This leasing company stocks various kinds of trucks, office furniture, and computers. In implementing the database schema for the company's main application, the designer used several M:N relationships, as Figure 3 shows. In this ManyToMany database schema, the Leases table is related through three M:N association tables to tables containing each type of equipment that customers can lease. Each association table records the item being leased and the quantity of the item being leased. (I omitted the Customer table for clarity.)
In a sense, nothing's wrong with this schema. It contains no major normal-form violations. (You could argue that Salesperson in the Leases table might be multivalued, that a truck could be painted two colors, or that in the future, furniture might have no weight; but let's stay focused.) Although the ManyToMany database schema serves its purpose, let's look at some common ways users might query this database and the subsequent performance results.
Listing 1 shows the T-SQL code that creates the stored procedure GetInvoiceDetails, which users execute frequently against the ManyToMany database. The GetInvoiceDetails procedure contains four blocks of code that return details about the equipment on a given lease as well as the grand total of the monthly rate billed for that lease. With the M:N schema, you need to use UNION to join three separate queries to return lease- detail information, as the first three blocks of the stored procedure show. Notice that each query adds a column called ITEM to identify what type of item is being leased. The fourth block retrieves the total monthly amount billed on each invoice by summing the unioned line-item total columns to create a super-aggregated amount. Using a leasenumber of 1, let's execute this query against the ManyToMany database:
USE ManyToMany GO EXEC GetInvoiceDetails 1
As Figure 4 shows, each item on leasenumber 1 is listed by type with line-item totals. The final row of the result set is the total monthly lease amount. A lease-detail report is a common request, so this would likely be one of the most-executed stored procedures for this database.
Now, let's look at the STATISTICS IO output of this stored procedure. Run the GetInvoiceDetails stored procedure with STATISTICS IO turned on:
SET STATISTICS IO ON EXEC GetInvoiceDetails 1
You get the results that Figure 5 shows. (To ensure consistent results, I've already loaded the data into cache by running the procedure several times, so you have no physical reads). This fairly common lease-detail stored procedure generates 35 scans and 70 logical reads. As you'll soon see, this number of reads is much higher than necessary.
The SuperSub Database Schema
Next, let's look at the same leasing-company scenario, this time using the supertype-subtype implementation in the SuperSub database, which Figure 6 shows. Notice how I've removed the three M:N relationships and replaced them with a single M:N relationship between the Leases and Items tables. Three subtype tables—Furniture, Trucks, and Computers—reference Items, the new supertype table. Also, the common attributes Manufacturer (Make), Model, and LeaseRate have moved to the Items supertype table. This design makes the schema much more efficient because the lease-detail information now resides in the Items table, not in the subtype tables. Consequently, the stored procedure to generate the lease-detail report, GetInvoiceDetails2, is much smaller, as Listing 2 shows, and less resource-intensive.
To demonstrate the difference in performance, let's execute GetInvoiceDetails2 against the SuperSub database:
USE SuperSub GO EXEC GetInvoiceDetails2 1
As the code in GetInvoiceDetails2 shows, you now need to query only three tables to obtain the same lease report that the first procedure returns. The first block returns item information; the second block returns the total monthly amount billed. The following query produces the same report:
SET STATISTICS IO ON EXEC GetInvoiceDetails2 1
However, the STATISTICS IO numbers have dropped:
Table 'Items'. Scan count 26, logical reads 52, physical reads 0, read-ahead reads 0. Table 'Leases_Items'. Scan count 2, logical reads 4, physical reads 0, read-ahead reads 0. Table 'Leases'. Scan count 1, logical reads 2, physical reads 0, read-ahead reads 0.
GetInvoiceDetails2 produces 29 scans and 58 logical reads on three tables. That's 6 scans, 12 reads, and 4 tables fewer than GetInvoiceDetails—a significant savings, but you can still do better.
The Icing on the Cake
With the previous two stored procedures, you had to use an additional query to return the total monthly amount billed. Using GetInvoiceDetails in the ManyToMany database, you needed a sum of columns from three tables. Running GetInvoiceDetails2 in the SuperSub database, you needed similar logic because of the GROUP BY statement. However, in the SuperSub database schema, you can now obtain the monthly amount by summing the LeaseRate column in one table, Items. Therefore, you can omit the separate query and simply use the GROUP BY clause's ROLLUP operator. You use SQL Server's ROLLUP operator with the GROUP BY clause in situations such as this, to return grand-total information.
Let's look at the final version of the lease-detail stored procedure, which Listing 3 shows. There's a lot less code than in GetInvoiceDetails, but also note how you can now generate the entire report by using a single SELECT statement that uses the ROLLUP operator, instead of by unioning multiple result sets. ROLLUP produces more summary information than you need, so you can use the HAVING clause to eliminate unnecessary rows from the result set.
For performance comparison, let's look at the STATISTICS IO output from the final stored procedure. Run GetInvoiceDetails3 with STATISTICS IO turned on:
SET STATISTICS IO ON EXEC GetInvoiceDetails3 1
and you get the following statistical output:
Table 'Items'. Scan count 13, logical reads 26, physical reads 0, read-ahead reads 0. Table 'Leases_Items'. Scan count 1, logical reads 2, physical reads 0, read-ahead reads 0. Table 'Leases'. Scan count 1, logical reads 2, physical reads 0, read-ahead reads 0.
From the GetInvoiceDetails original numbers of 35 scans and 70 logical reads of 7 tables, the statistics have dropped dramatically to 15 scans and 30 logical reads of 3 tables—less than half the original total. That's a major performance savings for a common operation.
Now that you've seen how implementing a less-common relationship can generate real performance improvements, I hope you'll begin to question whether the typical and seemingly correct way to implement your database design is the only way—or the most efficient way. Changing the schema of an operational database is a major undertaking and sometimes impractical, but your future database implementations can only benefit from some exploration into the realms of less-common relationships. The "Big 3" relationships are just part of the database-implementation picture; I encourage you not to get a false sense of completion once you've mastered them. And next time you're reading up on database relationships, don't be so fast to put down the book when you come across an unfamiliar one. Your processors will thank you for it.


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No. 6 Humboldt too tough for ELC in opener
HUMBOLDT – Estherville Lincoln Central wrestlers didn't have their best night to start the season in a 57-21 loss to Class 2A No. 6 Humboldt on Thursday.
Yes the Midgets were without one of their top wrestlers-Oscar Ramirez-as well as short one weight.
"I feel like we have the potential to be a better team than 36 points back from the sixth ranked team in the state," said ELC coach Dan Hewitt. "Humboldt has a very strong and very physical group of kids. They have two individuals ranked second and another two ranked in the top 10 in their weight classes. Our kids have to be able to be fast starters, as well as finish each match.
"There were times when our conditioning beat us, and that falls partially on me, and partially on the athlete," the coach continued. "I knew going into the dual that it would be tough to pull out a win, but I felt like we were only going to be one or two matches apart when I looked at the match-ups that were going to happen. We have lots of things to work on, and the boys have had a chance to see that now."
ELC won four of the matches on the night.
Starting at 220 pounds, Chase Bonner pinned Cordes Olthoff in 2:36.
At 106, freshman Zackary Snyder earned his first varsity win by pinning Michael Brock in 52 seconds.
Blake Gjerde (152) pinned Malcalm Boyd in 1:47 and Kelly Clabaugh (160) won 4-2 over Gus Arnold.
In other matches Joel McCoy (113) lost by fall in 1:50; Easton Gifford (120) lost by fall in 1:00; Myles McDonald (126) lost by fall in 2:31; Cole Budach (132) lost by fall in 4:46; Brenden Duer (138) lost by fall in 3:41; Thomas Bortvit (145) lost 7-1; Billy Snyder (170) lost by fall in 2:17; Austin Egeland (182) lost by fall in 3:13 and Jake Bortvit (195) lost by fall in 3:10.
In junior varsity action, Trevor Shryock (138) went 1-0 with a pin in 4:59. Derek Gebel (126) went 1-1, earning a pin in 1:28 and losing a second match 9-1. Juan Castro (113) and Nathan Krug (152) both went 0-2), Clay Budach (132), Alec Kautz (132), Dalton Christoffer (145), Andre Araguz (160) and Amed Castro (220) each went 0-1.
ELC travels to the Green County Dual Tournament in Jefferson today. The Midgets travel to Spirit Lake next Thursday for a double dual with the Indians and Western Christian.
On Monday, the ELC Junior Varsity wrestled at Sheldon.
Zackary Snyder (106) went 3-0 with three pins. Juan Castro (113) went 3-0 with two pins and a decision. Kelley Clabaugh (132) also went 3-0 with two pins and a decision.
Myles McDonald (126) went 2-1 with a pin and a technical fall. Derek Gebel (132) and Trevor Shryock (145) each went 1-2. Alec Kautz (132), Dalton Christoffer (152), Nathan Krug (152), Amed Castro (220) and Cole Anderson (285) all went 0-3.


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Elizabeth Hensley Chaney | KCET
Elizabeth Hensley Chaney
Originally hailing from Southside Virginia, Elizabeth Hensley Chaney works between the UCSD Cross-Border Initiative and Alianza por la Movilidad y una Ciudad más Humana, a collective based in Tijuana that advocates for mobility alternatives in the Noroeste.
Recent Articles
Stagnant Air: The Politics of Breathing at the BorderPost date: 2016-09-30T13:27:53-07:00
Idling traffic at the San Ysidro border crossing pollutes the air. One group is trying to find out how much.


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Vail Daily obituary: J. David Brock, 1944-2012
Vail, CO Colorado
J. David Brock, of Chicago, and known as "Poppy" to his grandchildren, was born on Sept. 16, 1944, to Nancy Lee (Wincher) and Richard C. Brock.
He died in Eagle Lake, Wis., on Sept. 9 of natural causes while piloting his Bonanza to Minocqua, Wis.
David is survived by his wife, Noelle Brock; his children Clay (Amy) Brock and Whitney (Aaron) Fershee; five grandchildren, Graham, Avery, Genevieve, Blythe, and Kitty; and his brother, Stephen (Eileen Hammar) Brock.
David and Noelle graduated from Lake Forest College in 1966. David worked at The Northern Trust Company for his entire professional career, serving in many senior executive roles before retiring in 2000. Throughout the years, he gave back to his community in many ways, serving on the Lake Forest College Board of Trustees, the Northfield Village Board, The Lake Tomahawk Association, the Shaw Outreach Team of the Shaw Regional Cancer and the St. James the Less Episcopal Church, among others.
David was a gentle, kind and caring man who had a deep and abiding faith. He was an enthusiastic pilot, hiker, skier and traveler. He and Noelle traveled, explored, laughed and loved with their many friends and family. David had a particular affinity for the mountains and he and Noelle spent many weeks here each year hiking, skiing, golfing, kayaking and welcoming family and friends to their Arrowhead home. He plunged enthusiastically into this community's life, was a member of the Shaw Outreach Team as Jack's Place was planned and built and supported programming for youth through the Vail Valley Foundation. He will be missed by all who knew him.
A memorial service was held Sept. 18 at St. Chrysostom's Episcopal Church in Chicago. Donations in memory of David may be made to the Episcopal Charities and Community Services (www.eccsonline.net), the Vail Valley Foundation (www.vvf.org), the Howard Young Foundation (www.howardyoungfoundation.org), or Jack's Place at the Shaw Regional Cancer Center c/o Kim Sharkey, PO Box 2559, Edwards, CO 81632.
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Entries for the RNA quilt show are finished, labeled and photographed at last. I don't have a wall big enough inside the house to do the photos inside, so washing line it is. It's really difficult to hang a queen sized quilt and not let it touch the ground at some point, especially when you have a feeble arm from quilting. This quilt is the main culprit for the "tennis" elbow, but I still think it was worthwhile. I've called this one Cirque du Cercles. It's French.
I haven't come up with a name for this dresden plate quilt yet. I have a lot of left over petals from the small plates, so there will likely be another version of this at some stage. This one was too big to hang without it touching the ground, even with the washing line as high as it goes.
I heard a bit of a commotion out in the back yard late yesterday and saw this:
About a dozen cockatoos feasting on every passion fruit they could get their little beaks on. The passion fruit vine is in the corner of the yard and has grown along the fences as well as shooting up into the neighbor's shrub. I had noticed some passion fruit ready to be picked that were up high in the shrub, and asked my son to grab them next time he was in the yard. Too slow. They picked every single one, as well as some green ones off the fence and also grabbed them off the ground. I don't begrudge wild birds a feed every now and then but there's a limit to my generousity.
Blurry action shot:
That's a ripe passion fruit in it's beak – they were picking them and flying up to the top of the gum trees to enjoy their bounty.


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Reno, Nevada, USA – July 17th, 2017 – Air Conditioning HVAC Heating Repair, a customer oriented company launches a range of exclusive services for the residents of Reno and Carson City, Nevada. Now, with the use of Air Conditioning HVAC Heating Repair, customers can now turn their air conditioning hurddles into seamless experiences.
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Website: http://www.achvacheatingrepaircarsonreno.com


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16th Annual Blood DriveWednesday, 12/30/2020 9:00 a.m. - 3:00 p.m.
The American Red Cross needs our help! There is a constant and ongoing need for blood and platelet donations especially during the pandemic.Read More >
The American Red Cross needs our help! There is a constant and ongoing need for blood and platelet donations especially during the pandemic.Read More >
B.S. Cyber Security
Department of the Navy Command Fitness Leader
Les Mills GRIT Instructor
CPW/First Aid
Cardio Kickboxing, Judo Blackbelt (Japanese Kodokan), Brazilian Ju Jitsu (Blue Belt), Muay Thai (Thailand & Japan)
BCE Civil Engineering
Step Aerobics
Degree(s): BS – Food Science and Nutrition
Certifications: GYROTONIC® Trainer, GYROKINESIS® Trainer
She enjoys working with: all individuals, especially those with chronic pain and mobility issues.
Interests: Cooking, reading, walking, biking and anything active!
Degree(s): BS – Anthropology and Sociology
Certifications: Peak Pilates Certified in Mat and Equipment
She enjoys working with: Any person that is looking to improve their quality of life with the Pilates method, from beginners to people with injuries and other specific needs.
Interests: I enjoy time with family and friends, reading, gardening, any type of exercise/body movement, and being outdoors.
Maria Soto, CMP is a nail technician who is passionate about foot and nail care. She is a licensed nail technician with advanced training as a Certified Master Pedicurists.
Jacquelyn (JJ) Davis, RN, CMP is a registered nurse who considers herself a foot specialist. JJ is a licensed nail technician with advanced training as a Certified Master Pedicurists.
University of St. Thomas – B.S. Exercise Science
Jacob's fitness goals focus on maintaining a balanced body, highlighting mobility, flexibility and strength training, as well as a healthy mind which promotes a positive attitude and a creative lifestyle. He always loves to challenge himself and is motivated to achieve his personal fitness goals which benefit his athletic lifestyle. Jacob has experience working with children and adults with special needs, which has taught him how to create specific and specialized plans that help his clients achieve their goals to their highest capacity.
Jacob is from Rochester, Minnesota and has a background in hockey and baseball. He now lives in Minneapolis, where he continues to follow all sports, especially those with teams from the great state of Minnesota. In his free time, you can catch Jacob hanging out with friends, watching sports, working out, or at the lake fishing in the summer and skating on the frozen lake in the winter.
Ray has a Doctorate of Acupuncture and Chinese Medicine from the American College of Chinese Medicine in California. She is also a licensed massage therapist with training in Shiatsu, Tui Na, and Deep Tissue massage.
In addition, Ray is a certified practitioner of Medical Qigong therapy. Her acupuncture and bodywork practice emphasizes musculoskeletal injury recovery as well as emotional hormonal balance and her doctoral study and research focused on Chinese Medicine for cancer care.
Specialty: Massage Acupuncture Combined (MAc)
Alena Munger received her estheticians training at the European School of Esthetics in Huntsville, AL in 2004. She is a licensed and certified medical/clinical esthetician with a MN Advanced Practice Esthetician Operator License. She also has several advanced certifications, including: Dermaplaning, microdermabrasion, chemical peels, etc.
B.S. in Exercise Science
Personal Trainer (ACSM)
CPR/First Aid
Triathlon and Adventure Race Competitor
Master's in Acupuncture – Northwestern Health Sciences University
Sister Rosalind Gefre Professional School of Massage
Licensed Acupuncturist and Nationally Certified in Therapeutic Massage and Reflexology
Affiliations: Associated Bodywork and Massage Professionals (ABMP), the American Reflexology Certification Board (ARCB) and the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM)
Training/Advanced Training: Swedish, Neuromuscular, Deep Tissue, Pregnancy and Reflexology
Specialty: Massage Acupuncture Combined (MAc) and Reflexology
Nationally Certified in Therapeutic Massage and Body Work
Affiliations: Associated Bodywork and Massage Professionals (ABMP)
Training/Advanced Training: Swedish, Deep Tissue, Sports, Trigger Point, Lymph Drainage, and Pregnancy massage
Specialty: Myofascial Release (MFR) Unwinding.
B.S. Exercise Science St. Olaf College
M.S. Exercise Physiology College of St. Scholastica
CEAS-1 Certified Ergonomic Assessment Specialist
FMS Level 1 – Functional Movement Systems
As an Exercise Specialist, Dustin helps provide programming in the areas of functional movement, Olympic and Power lifting, as well as Rehab based experience in the Physical Therapy field. He also provides services in personal training, semi-private training, and large group training. Basically, he has his hand in all varieties of strength and conditioning.
Dustin's previous experience includes: Head Coach and Trainer at Functional Fitness; Injury Prevention Specialist with TIPS; as well as more than 10 years of experience in a gym setting. With experience in aerobic and anaerobic power assessments, Dustin also provides programming experience in small and large group training. Dustin holds a Master's of Science Degree in Exercise Physiology from the College of St. Scholastica in Duluth, MN. Originally from Redwood Falls, Dustin currently lives in Minneapolis.
Dustin spends his free time golfing whenever possible, Power lifting, training for Grandmas Half-Marathon, bowling, spending time with friends, and keeping up with his education in the exercise science field. Dustin encourages being awesome by moving in general and promoting a healthy diet. In addition, make sure to ask him how to do two claps and a Ric Flair!
B.S. in Physical Education, Winona State University, 1981
ACE certified personal trainer
CPR/1st Aid certified
Jill has been a fitness enthusiast for 36 years with a strong emphasis in aquatics and hydrotherapy as well as land group fitness classes. In the past, she had the opportunity to work with the Arthritis Foundation at various fitness centers locally. As an aquatics instructor, she enjoys getting to know the participants and their individual needs around water exercise. She continues to be amazed when someone comes up to her and shares their story of how much exercising in the water has benefitted their quality of life.
Jill's leads an active lifestyle by bicycling, doing yoga, downhill skiing, walking outside with friends and neighbors and engaging in strength training. She spends most of the summer gardening and landscaping. She travels through the states visiting family and friends in the spring and summer. She also enjoys woodworking and interior design. Her hometown is Northfield, MN.
Kari Oxford started her fitness career as a Fitness Instructor at the University of Minnesota-Duluth in 1990. While pursuing a degree in Biology with a minor in Exercise Science, she taught aerobic conditioning, step aerobics, weight training for women and stretching classes for administrative staff. After college, she worked for The Institute for Chiropractic Rehabilitation under Dr. Cooper as an Exercise Coordinator where she gained knowledge on correcting posture, improving ergonomics in the work place and injury rehabilitation. Kari left the fitness world in 1997 to pursue a career in business and then devoted full time to her family: three children and husband David.
In 2005, after a difficult recovery from the Cesarean birth of her third child, Kari was introduced to GYROTONIC®. The gentle, therapeutic core work helped her recover her core strength and become a GYROTONIC® devotee. As the children grew, Kari was eager to work in fitness again and completed her education in GYROTONIC® in 2007, training under Wendy Anderson and Juergen Bamberger. Kari holds a Foundation Teacher Certificate through GYROTONIC® International. She has taught privately to clients out of Lonna Mosow's Center for Mind Body studio for the last 10 years.
Kari's qualifications include Life Power Yoga Teacher 200 HR Certification, Balanced Body Comprehensive Pilates Teacher Certification and a Personal Trainer Certification through the American Council on Exercise and Red Cross CPR. Kari has taught the Blake 8th Grade Wellness Yoga Unit since 2011 and enjoys working with all ages and abilities.
An avid road cyclist and former mountain bike racer, Kari enjoys numerous outdoor hobbies with her family and friends, including 7 years with The MS Tram "Ride Across MN," horseback riding, weight training, kayaking, hiking, golf, playing ice hockey with her kids, skiing, photography, hunting and fishing.
Katie graduated from Mankato State University in 1986 with a BS in Mass Communications with a minor in Speech Communications.
ACE Group Fitness Certified
Body Pump Certified
Barre Certified
Keiser Indoor Cycling
Katie is always interested in learning the newest fitness trends. Interested in creating and teaching dance to those who find the same joy in it that she does.
Senait is a highly talented stylist who loves to work on all types of hair. She started her hair design experience in Paris, France where she trained and worked in European hair styling/design. Senait came to the US from Paris to continue training for her passion of working in the beauty industry. She graduated from Regency Institute in Minnetonka. Senait uses her listening skills and styling experience to make every client feel good about how they look with a unique style of their own.
Certified Paramedical Esthetician
City and Guilds of London Diplomat
Advanced Training and Certification: Skin Ceuticals, Glymed, MDSkincare and Decleor
Licensed Esthetician
Graduate of the Aveda Institute
Advanced training and certification: Skin Ceuticals, Glymed, MDSkincare and Decleor
Scot Lewis School of Cosmetology
Licensed Nail Technician
Advanced Training for Light Concept Nails
Licensed Massage Therapist—Minneapolis School of Massage
Member of the American Massage Therapy Association
Advanced training in Swedish, Craniosacral, Neuromuscular, Shiatsu, Sports, Trigger Point and Scalp massages.
Minneapolis School of Massage and Bodywork, Associated Bodywork and Massage Professionals Member
Advanced training in Myofascial, Swedish, Sports and Trigger Point massages.
BA-University of South Florida
Certified Massage Therapist-Center Point Massage and Shiatsu School
Certified Healing Touch Practitioner
Certified Sports Massage Therapist, AMTA
Member of AMTA, HTI and HTP
Advanced Training in Neuromuscular, Sports, Trigger Point Therapy, Pregnancy, Swedish and Healing Touch
CenterPoint Massage & Shiatsu School, 4-year Healing Science Degree – Barbara Brennan School of Healing
Advanced training in Craniosacral, Esalen, Acupressure, Neuromuscular, Pregnancy, Shiatsu, Swedish, Trigger Point, Scalp massages and Healing Touch.
Massage Therapist – Sister Rosalind School of Professional Massage
Certified Orthopedic Massage and Pain Management – Practitioner Center for Pain Management
Advanced training in Sports, Swedish, Trigger Point and Pregnancy massages.
Teacher training with William Prottengeier for 4 years
A 100 hour anatomy teacher training with Julie Gudmestad
I love teaching yoga and conveying the benefits of yoga to my students, from the physical to the mental mindful practices that can enhance the quality of their lives. This is a life long endeavor. One I have truly enjoyed.
CenterPoint Massage School of Massage and Shiatsu, 2006
American Massage Therapy Association
Advanced training in Myofascial, Neuromuscular, Cranio-sacral, Sports, Trigger Point, Zen Shiatsu, Watsu, Healing Dance, Aquatic Integration
Certified Massage Therapist, 2006
Certified Shiatsu Practitioner, 2009
Certified Aquatic Integration Practitioner, 2010
Heidi values the merging of eastern and western therapeutic modalities and is interested in mind/body connection with her clients. Because of a dance background, she considers her bodywork sessions more flowing, but can also customize her work to address specific deep tissue conditions. She sees the body as an integrated system and utilizes all of her specialties to create the healing experience. In her free time, Heidi enjoys dancing and an on-going yoga practice. She also loves travel, hiking outdoors in nature, and regularly supports the local arts. She is committed to eating organically and likes to spend quality time with family and friends.
Body Pump Instructor
BA in Sociology of Law, Criminology and Deviance from the University of MN Twin Cities
Group Exercise certification through NETA. Personal Trainer certification through NETA. Currently enrolled in the 230 RYT training at The Minneapolis Yoga Center.
M.A. in Professional Writing from Carnegie Mellon University
B.A. in Media Communications from University of Pittsburgh
230-hour Yoga Teacher Training, Minneapolis Yoga Center
200-hour RYT, Yoga Alliance
Inspired by: Bike rides with lots of hills ~ Colorado skiing ~ Sunday-afternoon naps in the hammock ~ Long, barefoot walks on the beach ~ The human body ~ Heirloom tomatoes ~ Hermione Granger ~ Susan B. Anthony ~ Courage ~ Forgiveness ~ Compassion ~ Speaking up ~ Urdhva Dhanurasana ~ Savasana
Philosophy: Yoga is intended to be joyful, uplifting and life-enhancing. Everyone can do yoga, and everyone should — especially those who say, "I'm too stiff for yoga." (Similar to saying, "I'm too hungry for eating.") My classes are designed to honor each student's unique set of attributes and abilities, while also challenging him or her to evolve, to feel, to connect.
230-hour RYT ~ 11 years of yoga teaching experience ~ Studied with Matt Sanford, Momi Jhung, Dec Barry, Desiree Rumbaugh, Rodney Yee, Shiva Rea, Gary Kraftsow, Mukunda Stiles, and many more ~ M.A. in Professional Writing ~ B.A. Media Communications ~ food writer ~ marketing and communications pro ~ mom.
Graduate of MSUM in Moorhead with a Bachelors degree in Mass Communications and minor in Business Management, Graduate of Herzing College with Associates in applied science for Dental Assisting
National YMCA Group Exercise
Body Pump Certified
willPower and Grace Certified
I have been in group fitness for over half my life and I love every minute of it. It is my privilege to be able to lead members in group exercise. I believe passionately that there is some type of exercise for all walks of life and it is my job as a group fitness instructor to help others find that exercise and enjoy it! I take the gift of movement seriously and want to encourage others to do the same.
Rachel earned her B.A. in International Affairs at the American University in Paris, France and The George Washington University in Washington, D.C. She earned her J.D. at William Mitchell College of Law in St. Paul, Minnesota and has enjoyed practicing law as a partner at two major Twin Cities law firms, and currently at a law firm where she advises businesses and their management teams in industries including health & wellness, medical technology, software, sustainable products, and natural foods.
Aerobics With Soul® – Rachel is trained by the creator, Maria Nhambu, of this inspiring fitness program, which combines the best of structured aerobic workouts with the creativity of African dance and joyful rhythms that engage body, mind and soul. Rachel is certified to teach a rich variety of 16+ classes ranging from beginner to advanced levels. Rachel has enjoyed teaching with Maria Nhambu at the internationally acclaimed health + wellness spa, Rancho La Puerta in Baja, Mexico for a week each year since 2003.
BollyX® – Rachel is trained by founder Shahil Patel to teach BollyX®, a Bollywood-inspired dance-fitness program that combines dynamic choreography with music from around the world.
Willpower & Grace®– Rachel is trained by founder Stacy Lei Krauss to teach The willPower Method® Phase II, she is also certified to teach willPower & Grace Phase I and willpower Barre.
Rachel is an enthusiastic health and fitness leader who loves inspiring people to enjoy exercising body, mind and spirit. She has over 20 years of experience teaching mind-body fitness classes in numerous Twin Cities locations and is passionate about sharing the joy and healing power of dance and exercise. Rachel loves yoga, hiking, canoeing, bicycling, skiing, sailing, star-gazing, dancing, world music, travel, tea and enjoying life with family and friends.
Liz graduated from the University of Illinois Champaign-Urbana, BS in communications and a minor in Human Development and Family Studies
IDEA Group Fitness,
NASM Personal Training
Kripalu Yoga 200 Hour
Yoga Therapy 300 Hour
Nia White Belt
Aqua Kriya Yoga
Resiliency Training 9 month program with Henry Emmons
MBSR – Meditation as Medicine and study with Janice Marturano
BodyPump certified, willPower in Grace, Barre, Bolly X
Liz is passionate about moving the body 3 dimensionally whether dancing, teaching yoga or gently moving into wellness. Liz also loves to share the power and passion of mindfulness in the practice of meditation. She believes in whole body health starting with the breath and moving into the love for one's whole self-experiencing life. Never stop moving and being in the now
University of Minnesota, MBA in Journalism
Have had the privilege of teaching CardioBounce for over 25 years and don't anticipate any time soon to stop bouncing! I love the community that develops in Group Fitness classes. It is an honor to see the hearts, minds, and bodies of participants change as they embrace health and fitness.
Polestar/Pilates in Mat and Equipment, IDEA, ACE, Yogilates, CPR and First Aid
since 1985
Studio Fitness Instructor
Licensed Massage Therapist – Lakeside School of Natural Therapeutics
Member of the American Massage Therapy Association
Advanced training in Myofascial, Neuromuscular, Sports and
Trigger Point
B.S. in Kinesiology from the University of Minnesota
First Aid/CPR
Ryan has been an Exercise Specialist here at The Marsh for over 10 years. He believes in the mind body approach to achieve a balanced lifestyle. From injury prevention to weight loss goals, Ryan has a wide range of progressive programs he utilizes with his clients. Ryan graduated from the University of Minnesota with a degree in Kinesiology and also specializes in proper gait training and biomechanics of the human body. While at Minnesota, Ryan was an All-American runner for the Golden Gophers and has been a Cross-Country and Track coach at Eden Prairie High School since 2005 where he has coached numerous state champions. Besides running and being a coach, Ryan enjoys being active and enjoying the outdoors. When he is not at The Marsh you can find him hiking, fishing, and being the very best "daddy" to his 2 year old daughter.
Ryan also leads the Aqua Jogging program here at The Marsh and teaches the high intensity class Marsh X.
B.S. Cardiopulmonary Rehabilitation
Indoor Cycling Instructor (NETA)
Level 1 Kettlebell Instructor (KBC)
Aquatic Exercise Professional (AEA)
CPR/First Aid
Jennifer specializes in working with people after they have suffered a heart attack or have had any sort of cardiovascular intervention. She is also good with people who are either new to exercise or are looking to do more functional training. She believes in setting goals with clients, whether they want to improve their daily activities, lose weight or any other goals a person may have. She also has experience with personal training and teaching classes in the pool. Outside of personal training she enjoys teaching indoor cycling and our higher intensity classes. Outside of work she enjoys lifting, running and all sports.
B.S. Physical Education
Health Fitness Specialist (ACSM)
Level 1 Kettlebell Instructor (KBC)
Stages Cycling Instructor
Water Safety Instructor (WSI)
USMS Level 1 and 2 Swim Coach
USMS Adult Learn-to-Swim Instructor
Aquatics Exercise AssociationInstructor (AEA)
CPR/First Aid
Diane has over 25 years of experience as an Exercise Specialist and Water Safety Instructor. She enjoys people of all ages and abilities but prefers working with older adults in a fitness setting. She specializes in land and aquatic training and has been teaching children's swimming lessons for over two decades. She enjoys swimming, xc skiing, yoga, and biking during her free time.
2018 Trainer of the Year, Excelsior, MN
University of Minnesota- Kinesiology: Exercise Science B.S.
NETA Personal Trainer
NETA Group Fitness, Indoor Cycling
AADP Holistic Health Coach
YogaFit Yoga Certification
American Heart Association CPR/AED
Brenda's passion for living optimally and wanting to help others who want the same is the reason she started fitness coaching. Teaching about the important benefits of exercise and healthy habits is a natural extension of her desire to help others. As a result of her personal efforts, 20+ years of experience in the fitness and wellness industry, and her education she feels that she is at her best and excited to help others reach their goals.
She loves working with motivated individuals who want a well-rounded, sustainable and practical approach to good health. Therefore she builds a strong and healthy wellness foundation using a holistic approach in her teaching and coaching. She loves to encourage her clients to go safely beyond boundaries to uncover hidden strength and potential that will take them to the next level. Her goal for every workout is that you leave feeling challenged and successful!
Some fun facts about Brenda: She is a native Minnesotan who loves the seasons and enjoys local restaurants and shopping, and a variety of events from sports to the arts. Her favorite hobby is cooking. She likes making all kinds of recipes and enjoys finding creative ways to make meals as healthy as possible. When vacationing, Brenda likes to plan trips that involve both relaxation and activity. Her two most memorable experiences were traveling to Casperia, Italy, for a yoga retreat and hiking to the top of Mt. Yale in Colorado.
B.S University of Minnesota
AEA – Aquatic Exercise Association, ACE – American Council on Exercise, NCTMB – National Certification in Therapeutic massage and body work, TaijiFit
In the industry: Big 10 Full scholarship for Track and Field, Div III Assistant Track Coach, current Varsity Track and Field coach, Junior Olympic volleyball coach.
At The Marsh: 30 years at the Marsh teaching yoga, tai chi, cycle, cardio bounce, lap pool and therapy pool classes
I enjoy my Marsh family immensely , the staff and members. It is a joy to work here and I want to make your classes fun and impactful. A special thanks to all of our class participants who join us in group fitness classes, I'm always so happy to see you!
BS in Nutrition & Dietetics
Registered Dietitian, Licensed Dietitian, AEA Certified, CPR Current
In the industry: 16 years
At The Marsh: 16 years in therapy and lap pools
B.A. in Sociology/Social Work, College of Wooster, OH
M.Ed. in Recreation Administration, Springfield College, MA
M.Ed. in Therapeutic Recreation, University of Minnesota
Training in Cranio-sacral, Acupressure, Reiki, Healing Dance, Lifeguard/WSI background
Certified Therapeutic Recreation Specialist, CTRS
Certified Watsu and Aquatic Integration Practitioner
Certified Shiatsu Massage Practitioner
CPR/1st Aid certified
Mary has been working as a manager, instructor and practitioner in the field of Aquatics since 1987. She has 10 years of experience in Pool Management and prefers working within the modality of warm water therapy. With 18 years of experience as an aquatics specialist at the Courage Center in Golden Valley, she is now building a comprehensive aquatic therapy/wellness program at The Marsh. Her work in the water and on the table provides a safe environment for those addressing chronic pain conditions and regulating the nervous system as a result of trauma. Mary loves the outdoors, vigorous exercise, and sharing with like-minded friends who value the beauty of nature and healthy lifestyles. She enjoys spending time with family in all parts of the country including her sisters' lake homes in western New York.
BA (St Cloud University) MBA (St Thomas University); 500 HR Yoga Certification – Spirit of the Lake Yoga.
Certifications: 500 HR RYT (Registered Yoga Teacher); Also certified in Meditation; Aqua, Somatic, Restorative & Yin Yoga.
In the industry: Teaching Yin, Beginning & Restorative Yoga for over four years in several studios. Somatic yoga over two years. Aqua Yoga over three years.
At The Marsh: Aqua, Gentle & Restorative Yoga.
Judy specializes in mindfulness integrating gentle movement with breath and meditation. She retired from a long successful business career, and is now dedicating her time and energy to continued learning. Her goal is to continue to share that knowing and learning with others in group class and private settings.
B.S. Business Administration, Hastings College, Hastings, NB
Training in Ai Chi, Qi Gong, 24 form Tai Chi, Aquatic Shiatsu Yoga, Aqua Yoga, past ACE certification (2008), Arthritis Foundation Aquatic Program
Certified Aquatics Instructor through AEA
CPR/AED certified
Specializations and Interests:
Dianna has been working as a water fitness instructor for 10 years. She has also been working as a studio instructor teaching Qi Gong and Tai Chi for 7 years. She has been working as a guest services representative for 9 years working with front desk activities including phone work, class check-in, and hotel reservation responsibilities. She has also been working more recently as Manager on Duty for The Marsh on weekends. Dianna loves being outside, getting together with friends and spending lots of time with her daughters and 3 grand-daughters.
ACE Certified Personal Trainer
4th Degree Black Belt Certified Instructor
Numerous ATA titles
Group Fitness Certifications in Aerobics, Gentle Yoga, Stretch Class, Yogalaties, Jump Rope, TRX, Kettlebells, Kickboxing, boxing, Taekwondo, Bosu, Cycle, Body Pump, Step, Cardio Bounce, Marsh X, CPR and AED.
Candy has been with The Marsh for 28+ years. Candy's tenure in the fitness industry has earned her on of the most sought after Exercise Specialists at The Marsh. She loves working with all age ranges- from children learning karate to seniors working through rehabilitation. Candy likes to keep all training fresh and incorporates all the different equipment, classes and programs into her sessions and utilizes the inside and outside areas of The Marsh. Clients learn how to use many aspects of the fitness center and enjoy the beautiful outdoors surrounding The Marsh. When not at The Marsh, you can find Candy enjoying her grandchildren.
BS in Exercise Physiology from the College of St. Scholastica
MS in Exercise Physiology from the College of St. Scholastica
USAW: Level One Olympic Lifting Coach
Level One Kettlebell Concepts Coach
As Director of Health and Fitness, Evan develops new programs with the Marsh Programming team and leads our Exercise Specialists and trainers. He also continues to serve as a personal trainer to Marsh members, assuring that they have a comprehensive orientation to Training Center programs. Evan provides cardiovascular assessments and metabolic testing and is a certified Level 1 Kettlebell Coach and Level 1 Olympic Lifting Coach.
Evan's previous experience includes: Metabolic Specialist at Optum Health Performance; Personal Training Director at LA Fitness; Strength Coach, Wayzata High School; and Support Professional for Residential Services where he assisted clients with mental illness or traumatic brain injury to ensure quality of life and independent living. He brings deep experience in aerobic testing, anaerobic power assessments, cardiovascular assessments, metabolic testing and exercise prescription development. Evan holds a Master's of Science Degree in Exercise Physiology from the College of St. Scholastic in Duluth, MN. A native of Superior, Wisconsin, Evan currently lives in Edina.
Evan enjoys spending his free time outdoors, whether it be while on a bike saddle or in a duck blind. He spends most weekends in motion, on one of his XX bikes, in a park with kettlebells, or in the woods up north. He has competed in powerlifting and enjoys pushing his body in new and different ways. He is currently exploring all the benefits of incorporating more Olympic movements into his training. Evan believes whole-heartedly in promoting a well-rounded lifestyle and incorporating movement whenever possible into our often sedentary lifestyles.
In addition to anything exercise related, if you ask him about hunting dogs, the Green Bay Packers or the many components of a bicycle you'll really get him talking!
Polestar/Pilates Certified in Mat Work and Equipment
CPR & First Aid
Carol has been with The Marsh since the beginning! She has been a Pilates instructor since 1983. Carol leads our Pilates Department at The Marsh.


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Volunteer Renee Martinez-Ujiki has collaborated with Stella and Dot stylist, Liz Opie to coordinate this sale.
Portions of orders placed through Liz from now
until October 31, 2010
will be donated to the Foundation.
Start your holiday shopping for friends and relatives...or treat yourself...and feel good about supporting the cause at the same time!
To view products on-line or for order information, contact Renee at email@example.com
Stella and Dot On-Line Jewelry Fundraiser
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|Country Of origin:
|United States of America
|Group Members:
|Walter Schreifels , Ian Love
Born out of a hearty hardcore pedigree, the members of Rival Schools stepped to the plate with a phenomenal history and the qualities that would point towards an amazing future. Singer and guitarist Walter Schreifels began making waves as the guitarist for '80s hardcore pioneers Gorilla Biscuits and then went on to influence the entire post-hardcore movement with his influential work in Quicksand, as well as production for acts like CIV and Hot Water Music. Drummer Sam Siegler has seen almost as much in his day, performing with an impressive list of bands that includes Gorilla Biscuits, Youth of Today, Judge, Shelter, CIV, and Glassjaw before finding his place in Rival Schools. Guitarist Ian Love honed his chops in NY's Burn and Die 116, and bassist Cache "Utah Slim" Tolman is an alumni of exploratory jazz metalloids Iceburn, as well as a former bandmate of Siegler in CIV. With such an expansive amount of experience, it was only natural that these musicians would find their common bonds and create a new group that took their collective talents to even greater heights.
Coming together in the first year of the new century, the group quickly gained a reputation for powerful rock before they even started to record. Combing the live intensity of Quicksand with more exploratory guitars and a newly melodic singing approach from Schreifels, Rival School took the urgency of the new metal trend and gave it a solid heart and a thoughtful mind. In an age when music was becoming dominated by completely unbelievable faux rock, the band disposed of clichés and focused on unbiased creativity. In an even more adventurous move, the group decided to make their first release something of a concept record and turned to Schreifels' own label, NY's Some Records, for the project. The idea was to start up a series of EPs wherein multiple groups would combine to create a single band, and Rival Schools looked no further than former Far frontman, current Onelinedrawing member, future New End Original singer, and sometimes touring partner Jonah Matranga to complete the equation. The resulting EP, Rival Schools United By Onelinedrawing, saw the band's initial excitement explode onto record with tracks like "Take One for the Team" and "Contraire," but the best was still to come. With allegiances to Island Records still existing from Schreifels' Quicksand days, the label scooped up the band's upcoming music, and summer 2001 saw the release of their first full-length LP, United By Fate. The record is a powerful document with adventurous songwriting, explosive energy, and melodically abrasive guitars, results that anyone who was paying attention should have been expecting all along.
The wheels began to come off shortly afterwards in 2002 when Ian Love left the group to focus on his side-project, Cardia. The rest of the band plugged away on a second album, but the group dissolved the following year amidst rumors that a second album was on the way. (It was finally officially released by the band in 2013 as Found.) After going their separate ways, Rival Schools reunited again in 2008 and hit the European festival circuit before heading back into the studio to begin working on their sophomore effort in earnest. After a decade of anticipation, Pedals finally arrived in 2011. ~ Peter J. D'Angelo~ Rovi


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Child Nutrition
Congress is set to renew our nation's child nutrition programs, including school lunch and breakfast, by reauthorizing the Healthy Hunger Free Kids Act. Among many improvements to the school meals programs, the Healthy Hunger Free Kids Act updated the nutrition guidelines for school meals, making them healthier for our students.
The NEA strongly supports the nutrition guidelines of the Healthy Hunger Free Kids Act. These guidelines have been under attack, and we expect that efforts to roll them back will continue this year.
Tell Congress to maintain these guidelines for the health and well-being of all students, particularly those for whom schools provide most of their meals. Also let them know that adequate training and equipment are necessary to help school food service professionals provide healthy meals.
Other NEA priorities in child nutrition reauthorization include ensuring that students from families with low-incomes also have access to meals in the summer months, and expanding the Farm to School program to expose students to healthy, locally sourced foods and enrichment activities.
Healthy and Hunger-Free Kids Act Becomes Law
The Healthy and Hunger-Free Kids Act (HHFKA) of 2010, a reauthorization of the Child Nutrition Act, provides funding for federal school meal and child nutrition programs, increases access to healthy food, and promotes overall student wellness. By supporting school and community efforts that provide nutritious meals for children and promote overall wellness, the HHFKA is a major step forward in the fight to end childhood hunger, improve nutrition, and combat our country's epidemic of obesity.
The HHFKA of 2010 includes $4.5 billion in new funding for its programs and provisions over a 10 year period. Here are some parts of the bill that may be important to NEA members:
The HHFKA will help end childhood hunger by:
- Expanding after school meals for at-risk children
- Expanding universal meal service through community eligibility
- Connecting more eligible low-income children with school meals through expanding direct certification
The HHFKA will improve student health and reduce obesity by:
- Establishing national nutrition standards for all foods sold in school during the school day, including a la carte lines and vending machines (note that the Act does not ban fundraisers such as bake sales, etc., held outside of the school day)
- Strengthening local school wellness policies and school food safety programs
- Developing model product specifications for USDA commodity foods used in school meals
The HHFKA will improve training and support the professionalism of food service employees by:
- Requiring annual training and certification for all local food service personnel in procedures to ensure program compliance and integrity, and in nutrition, health and food safety standards and methods
Some parts of the Healthy, Hunger-Free Kids Act will go into effect for the 2011-2012 school year, but many provisions will not take effect until the 2012-2013 school year, or later. There are a number of areas in which regulations must be developed and adopted through a public rule-making process. During this implementation period the NEA will be working with all stakeholders to ensure that schools can succeed in meeting the CNA's goals of reducing childhood hunger, promoting health, and reducing childhood obesity.
- Education Support Professionals Learn New Ways to Boost Kids' Nutrition
- Lunchroom Bounty: Serving up School Nutrition Programs to Solve the Hunger Problem (Oregon Education Association)
- Cafeteria Renovation Increases Healthy Food Options for New Jersey Students
- VIDEO: Food Fight – ESPs in Washington Battle Privateers, Support Quality Food
- NEA, White House Work to End Childhood Obesity. White House Task Force Seeks to End Childhood Obesity (NEA Today article)
Also at NEA.org
- Sizing Up the Obesity Crisis (October 2010)
- New legislation would allow schools to provide healthier fare for students (Pizza for Breakfast No More) (NEA Today article)
- Quality of School Lunches Questioned
External Partners
- Farm to School
- Let's Move: America's Move to Raise a Healthier Generation of Kids
- "Fuel Up to Play 60" Encourages Schools to Change Eating, Physical Activity Habits
Carla Hall, cookbook author and co-host of The Chew, gives a shouts out to school food service workers in honor of National School Lunch Week:
school breakfast
Explore these resources, tips, and headlines about the academic and health benefits of school breakfast.
I need more info:
Get the facts about successful implementation of school nutrition standards
Learn more about NEA member Education Support Professionals – many NEA members are school food service workers who are successfully serving healthier school meals
Learn more about NEA Health Information Network's efforts to promote healthier school meals
Hear one school food service worker share her story


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ss16 (4mm) Preciosa Hotfix Flatback Crystals
Wholesale pack of 1440 Preciosa Viva 12 SS16 (4mm) hotfix flatback crystal also known as iron on, rhinestones, gems or diamantes have a layer of glue on the back which is activated by heat and can be applied to an different surfaces.
Crystal Parade work with many fashion stylist and wardrobe mistresses, this size (ss16) is a very popular choice for embellishing dance and stage costumes. The next time you watch Strictly Come Dancing or Dancing on Ice you will spot many costumes embellished in Preciosa or Swarovski hotfix flatback crystals.
These ss16 are also ideal for decorating wedding invitations, Christmas decorations including Christmas Crackers, wrapping paper and greeting cards, scrapbooks, parchment craft, jewellery designs, upcycling your clothing - t\'shirts, jeans, jackets, gentlemans tie, prom dresses, adding logos or your name to club wear, work wear, team wear, caps, t\'shirts and hoodies. You can also use hotfix crystals for your interior designs including adding extra sparkle to your scatter cushions, wallpaper, bedlinen, curtains, blinds, table linen and lampshades.
These Preciosa hotfix crystals also known as iron on crystals are applied using heat. There are 3 methods Crystal Parade recommend, heatpress, household iron or hotfix applicator wand.
How do I apply Hotfix Crystals
How to apply Hotfix Crystals using a Kandi Kane Applicator Wand
Applying rhinestones using a Kandi Kane Applicator Wand brings a professional finish to all your customization, you will achieve great results and have fun.
Below is a step by step guide to help you customize your clothing. With these hotfix crystals and the Kandi Kane Applicator wand can create your own name, design, image or logo.
1. Lay your garment on to a solid surface.
2. Add the correct size applicator tip (same size as the crystal you are using) to your hotfix applicator tool, turn on the hotfix tool and allow it to heat up, this will take 2 - 3 minutes.
3. Place the hotfix crystals you will using shiny side up (not the glue side up) on a plate near to your garment.
4. When the hotfix tool has heated up place the hotfix tip gently on to the top of one of the hotfix crystals. The hotfix crystal will attach itself to the tip within a second or 2.
5. Hold the Kandi Kane Applicator upright (upside down) so you can see the glue on the bottom of the crystal melt, you will see it change colour slightly and bubble, this will take approx 5 seconds for a ss6 - ss10 crystal and slightly longer for the larger crystals, i.e. ss20 take approx 12 seconds.
6. Now gently place the hotfix crystal (whilst it is still in the tip) on to your garment so the glue side touches the garment first, hold for 2 to 5 seconds depending upon the material.
7. Remove the tool away from the garment and you will see that the hotfix crystal is now attached to the garment.
8. Repeat this step until you have completed your design.
With these sparkly Preciosa Hotfix Crystals you can embellish your clothes and accessories easily and achieve a professional finish. Its time to fish out your old jeans, jackets t\'shirts, handbags and upcycle them with some Preciosa sparkle.


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THE SQL Server Blog Spot on the Web
Three days ago I posted What would a cloud-based ETL tool look like? where I wondered out loud about the sorts of tools data integration dudes like myself would be using in the future. I got some good feedback and already have a list of "stuff" to go and look at including:
Most interesting to me though was a link that Joe Harris provided to a a blog post by Mike Reich entitled Rethinking ETL for the API age. Mike outlined a number of points that really struck a chord with me; the key one was his message that the Extract-Transform-Load (ETL) mantra that has been trumpeted for years should be replaced by something that is more pertinent for "the cloud" – Mike offers Acquiring, Processing and Publishing (AP2) as a new acronym (we all love acronyms, right?). The idea of publishing data rather than loading it really resonated with me as making data easily available in non-proprietary formats so that people can consume it in whatever manner they choose has long been an interest of mine.
Here are some other bulleted thoughts that came into my head as I read Mike's blog post:
As you can tell this is an area that I'm particularly interested in and shall continue to keep a watching brief.
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Pardon me if I'm laughing at Cloud Data APIs saving the world (aka ETL 2.0 with magic bullets!!!) We get thousands of different files from hundreds of different clients. These in most case are people that can barely use Excel and barely understand delimiters. So whom is going to generate all these APIs???
Hello Chris,
Thanks for the comment.
I don't think I've insinuated anywhere that the scenarios I'm outlining here are going to solve any problems that we have with ETL solutions today, on the contrary I believe that new technologies inevitably bring with them a whole raft of new problems that need solving. The problems I experience on a day to day basis can nearly always be out in the "data quality issue" bucket and I don't see that changing any time soon.
I made a similar, tho more light-hearted, response to your comment on my previous post at http://sqlblog.com/blogs/jamie_thomson/archive/2013/02/12/what-would-a-cloud-based-etl-tool-look-like.aspx. I assure you I'm not advocating any "silver bullets" as you put it, merely stating my belief that the job of a data integrator may well be changing significantly.
Again, thanks for the comment. Debating this issue is good.
Interesting. We have been tackling some obliquely related philosophical issues at the financial instituion where I work.
We are slowly re-architecting things. Some of the components that are being decommissioned are inhouse ETL types of software. Bit by bit these are becoming redundant because we are moving to more of an event-driven 'flow'.
As new data comes in (for example stock price updates), this can now be fed to other systems on an item by item basis using pub-sub messaging infrastructure.
What about joins and transformation? In at least one system, the ETL batch processing equivalent has become obsolete because we are using message based correlation in combination with out-of-order queued messages (natively supported by BufferedReceive in WF4 with net.msmq binding) in WF4 statemachines. The statemachine guarantees that messages are dequeued in the correct order, and instances of the statemachine correlate on specific keys.
In the cloud, Azure Service Bus has a pub-sub messaging system. Flows of data can be orchestrated using WF. Pub-sub messaging can allow the information to be published to subscribers. This way, information flow and transformation can be managed using dynamically generated or declaratively generated WF activities..
As for "AP2" on bulk data - I would call that "Reporting" if happens at intervals, or perhaps a continuously updated Report.
Thanks for the comment Frank, very interesting indeed, especially to hear what you are using in favour of an ETL process.
I'm in a different situation than Frank. The data I deal with is at most a day to a month old, so it works well for ETL processing. I'm also dealing with multiple time perdiods and long term analysis.
So do you mean that emerging non-ETL kind of methods like AP2 are not suitable for data that is historic in nature?
Pakki's nunga current ETL velai parrunga
A short recap At the PASS Summit 2011 a project that existed as part of the now-defunct SQL Azure Labs
Three months ago I published a fairly scathing attack on what I saw as some lacklustre announcements
In terms of transforming data between structures... the one and only structure that *all* data can be transformed into is "flat and fine-grained". If the transmission of flat, fine-grained data was mad efficient through columnar compression (like how Vertipaq stores data), then adopting "flat & fine-grained" as a standard wouldn't be a problem.


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Senate Majority Leader Harry Reid made the obligatory Sunday-show appearance to explain away his attempt to activate the "nuclear option" of altering Senate procedures to put limits on minority rights (in this case, to cap the minority's ability to filibuster presidential nominations — Democrats are very much perturbed that Republicans are currently stalling a handful of President Obama's candidates).
The reasoning behind the ostensibly "minimal" changes he's trying to make on behalf of Obama's nominations, Reid argued, are, like, totally and one hundred percent different than when Democrats were stalling Bush nominees to which they objected, or something. And, really, "Whoever is president should be able to have the people on their team that they want." …Uhm, the obvious rejoinder to which, of course, would run somewhere along the lines of: So… why do we bother even having a Senate confirmation process, at all? Why not just skip all of that nasty aggravation altogether and allow any president at any time to appoint whomever he want to whichever position, no questions asked? Does the phrase "checks and balances" ring any bells for this guy, or what? Starting around the 13:10 mark:
The Senate is poised for votes Tuesday on ending debate on several of Obama's nominees, including his choice to head the Environmental Protection Agency Gina McCarthy, Labor Secretary nominee Tom Perez, Richard Cordray as head of the Consumer Financial Protection Bureau, and two nominees to the National Labor Relations Board.
On Monday night in the old Senate chamber, there will be a meeting which all senators have been asked to attend in order to discuss the rules change. …
Reid said his proposed rules change would not apply to judicial nominees – only to appointees to executive branch agencies and Cabinet departments. "We're not touching judges, that's what they (the Republicans) were talking about (in 2005), this is not judges, this is not legislation – this has allowing the people of America to have a president who can have his team in place," Reid said. "This is nothing like what went on" in 2005 when Republican Senate Majority Leader Bill Frist threatened the same "nuclear option" in the face of Democratic filibusters, supported by Reid at that time, of President George W. Bush's judicial nominees.


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Kickboxer turned MMA fighter Peter Graham (10-5 MMA, 1-0 BMMA) is set to replace the injured Vinicius Queiroz (7-3 MMA, 2-1 BMMA) in a fight against Cheick Kongo (19-8-2 MMA, 1-0 BMMA) at Bellator 107.
Promotion officials today announced the new heavyweight fight, which will headline the event on Nov. 8 at WinStar World Casino in Thackerville, Okla. The main card airs on Spike TV following prelims on Spike.com.
As previously announced, ex-featherweight champ Joe Warren co-headlines the event opposite Travis Marx for the Season 9 bantamweight tournament final, and Mikkel Parlo meets Brennan Ward in the middleweight final.
Graham makes a quick turnaround after a successful Bellator debut earlier this month against Eric Prindle. After going 1-5 in his first six outings as an MMA fighter, he's won his past nine outings in the cage.
As a kickboxer, Graham amassed a record of 58-12-1 and holds notable wins over Badr Hari, Sam Greco and Mark Hunt.
Kongo originally was slated to fight Queiroz on the Spike TV-televised prelims of Bellator 106, but when the event lost its headliner and was downgraded from pay-per-view to an event broadcast on the cable network, the bout was moved to headline Bellator 107. Then Queiroz was forced to withdraw from the bout with a knee injury.
Ex-UFC heavyweight Kongo is ranked No. 15 in the USA TODAY Sports/MMAjunkie.com MMA heavyweight rankings and advanced to the tourney final with a second-round TKO of Mark Godbeer at Bellator 102.
The complete Bellator 107 card includes:
MAIN CARD (Spike TV, 9 p.m. ET)
- Cheick Kongo vs. Peter Graham – Season 9 heavyweight tournament final
- Travis Marx vs. Joe Warren – Season 9 bantamweight tournament final
- Mikkel Parlo vs. Brennan Ward – Season 9 middleweight tournament final
- Edson Berto vs. Patricky Freire
PRELIMINARY CARD (Spike.com, 7 p.m. ET)
- Derek Campos vs. Martin Stapleton
- Jonas Billstein vs. Cortez Coleman
- Matt Jones vs. Linton Vassell
- Ryan McCurdy vs. Mike Mucitelli
- Raphael Butler vs. Josh Burns
- Chris Jones vs. Robert White
For more on Bellator 107, stay tuned to the MMA Rumors section of the site.
(Pictured: Peter Graham)


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You are currently browsing the tag archive for the 'boy baby shower cakes' tag.
This adorable Hippo Baby Shower Cake is another example of a customer requesting we make a coordinating cake to match the Party Invitation for the Baby Shower. The Hippo was hand molded out of our made from scratch Marshmallow fondant. The top tier was made to match the polka theme on the invitations and the stripes were added, well because we needed something to make this an adorable two tier cake!!
These invitations were hand made and a picture of them was sent to my e-mail. I heard that everyone loved the cake!! The little hippo was even preserved to save for the baby's first birthday or sometime special for him and his mother to enjoy together!


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Sometimes sentiments are best expressed musically. Understanding that, BuzzFeed has added an Rdio button that lets you react to any post with a song. How cool is that?
What's the best track to musically sum up the feeling behind "23 Corgis Who Look Like Jennifer Aniston," or "28 Staplers Who Are Having Existential Crises"? Maybe this calls for some Alanis Morissette. If you don't have a playlist ready, another commenter might have a suggestion.
Note: Neither of the above stories are actual BuzzFeed headlines that we know of. Consider them story ideas. No charge. [h/t @AlexisMadrigal]


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This is my stocking.
Online photo.
Wow! It's online.
This is my stocking.
Online photo.
Wow! It's online.
This is my tree with Hungarian ornaments.
I saw this online!
"Hail him who saves you by his grace,
and crown him Lord of all."
Wow! Looking at all these great photos is really putting me in the Xmas spirit! Thanks Marshmallow World!
I don't have a photo as my computer crashed and is being repaired and my photos are on that... but try to envision: A 6ft. tree with all red lights, red garland and..... about 40 different Elmo (Sesame Street) Ornaments with a big red bow at the top! That is my Christmas tree! I collect Elmo ornaments and get 2 new ones each year! I have been collecting for over 10 years now!
If it was up to me, my house would only have reds and greens and whites in the decorations, but of course, over the years, the "in" color has changed which makes finding red and green and white ornaments and decorations harder to find so we have other colors worked in.
"It isn't the holly, it isn't the snow. It isn't the tree, not the firelight's glow. It's the warmth that comes to the hearts of men then the Christmas spirit returns again." - Unknown
I'm doing a candy cane theme this year... I love the way you have the picture of the canes hanging off of the garland...I am gonna steal that idea...
A Very Merry Christmas to all!
wow, really lovely photos
Found the CD with the ppics of my All Red Elmo (Sesame Street) Tree. Am going to attempt to attach the pics but have never done so on here.


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Being happier and flourish is what moves us. Unfortunately, unless we develop awareness about what makes for a happy a meaningful life, we may end up dedicating all our energies and efforts to the "pursuit of happiness", and still get no happier. Is it time for emptying the cup?
Emptying the cup: the first step in your "How to be happier and flourish" path
Look at a beautiful tea set. Admire the porcellaine, its illustrations. Admire like the light reflects on it, look at the precious golden details etc. Now, unless the use of such beautiful tea set is only decorative, think about what makes it worthwile to have. With all its beautiness, what really allows you to drink tea is the emptines of the cup. And the emptiness of the handle who allow you to hold the cup without burning your fingers.
It is likely you already heard this story over and over again. If you haven't, be ready to hear it again over and over from other sources. A Japanese zen master was giving audience to a professor of philosophy. Serving tea, the zen master filled his visitor's cup, and kept pouring. The professor watched the overflow until he could restrain himself no longer: "Stop! The cup is over full, no more will go in." The zen master said: "Like this cup, you are full of your own opinions and speculations. How can I show you Zen unless you first empty your cup?".
To put it in contemporary times, how can you stock new food in the fridge, when you still have old food getting rotten there? First you need to make space, and ensure rotten food doesn't poison the new food. Going even deeper, do you really need to fill-up the fridge, trying to slow down the rottening process, when you can just eat fresh food and have some stored for a rainy day?
Or, if you like Star Wars, just listen to Yoda: You must unlearn what you have learned.
We give some inspiration about making space, so you can live in the here and now, instead of filling a cup of tea with more than its emptiness can take, instead of stocking the fridge with food you do not need and does not even fit there.
How to start emptying the cup
Is there a right, and a wrong? Or only degrees of appropriateness.
Is there anything sure, and anything impossible? Or only degrees of likelihood.
Nature just is. Math, philosophy, etc. are just ways we describe it. Especially in the case of math, a very versatile and powerful one, still a constructed one.
Is there and ideal and perfect world of ideas reflected, in imperfect ways, on a material world? Or only constructed ideas, abstraction, etc. that we make based on how we perceive the world, and such constructions reflect on how we perceive the world.
Everything is possible, not everything is likely. In some cases, it may make sense to try what is not likely. Do we benefit from assessing probability of events? And should we remember that the assessed probability reflects on the outcome?
The mind is not like a computer. The mind is more like an orchestra.
To the mind, there is more than the brain: our bodies, other beings, the environment, etc. Plus all the interactions we have with them. The whole is way more than the sum of its parts, and for sure much more than just one of its part.
Nature just is. There is no paradox in nature, only sinergies. Something which happens "despite" something else would result in the extinction of the paradox in a very short time.
A paradox cannot be untangled by the mindset who constructed it.
"How to be happier and flourish": AmAre, cultivating happiness and meaning in life
An affirmation to start cultivating happiness with AmAre:
We can live happy, meaningful and fulfilling lives.
There are skillful ways to start living happy, meaningful and fulfilling lives.
There are skillful ways to keep living happy, meaningful and fulfilling lives.
AmAre is an acronym which summarizes approaches which facilitate living happy, meaningful and fulfilling lives:
* A – Aware and Accepting
* M – Meaningful and Motivated
* A – Active and Attentive
* R – Resilient and Respectful
* E – Eating properly and Exercising


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Sunday, August 19, 2012
Chocolate Strawberry Cake Cookies with Orange Zest
I am so completely open to the power of suggestion when it comes to food. I either read, see, or hear about food, and then suddenly, I want it that instant. At the end of 'One Hungry Monster', the little boy takes out an apple muffin, and I think to myself, why yes, yes, an apple muffin, that does sound perfect! When we watch a Seinfeld DVD, we generally end up wanting Chinese takeout. Even if we're stuffed. There is always room for Chinese food... Then there is the book, 'If You Give a Mouse a Cookie', that Max loves. Of course, by the end of it, I'm always thinking, wow, yes, a cookie, that is most definitely what I need in my life right now! Why won't someone give me a cookie? So, after reading that book one too many times the other day, I finally said, cookies need to be made.
What kind of cookies? Well... we all know what I have been addicted to lately. Stawberries! I promise from now on to rein in the strawberryness. Or at least I will try. It really doesn't help that the Saturday farmers market right down the street sells big boxes of strawberries for like six dollars. So it is just right there begging to be bought and used up. I blame them for my addiction.
1 1/8 cup flour
1/2 teaspoon baking soda
scant 1/2 teaspoon kosher salt
1/2 teaspoon orange zest
1/2 cup unsalted butter
1/4 cup granulated sugar
1/2 cup light brown sugar
1 egg
1 1/2 teaspoons vanilla extract
1/3 cup semi-sweet or dark chocolate chips
1 pint strawberries, chopped
1 tablespoon flour
Heat oven to 350. Whisk 1 1/8 cup flour, baking soda, salt, and orange zest, and set aside. Beat butter, granulated sugar, and brown sugar in a mixer until they are well combined. Then add in the egg and vanilla, and beat until well combined. In a small bowl, toss the chopped strawberries with a tablespoon of flour. Then using a wooden stir, stir in the chocolate chips and strawberries into the dough. Use a tablespoon to scoop the dough onto greased baking sheets. Makes about 24 cookies. Bake 8-10 minutes, until the edges have turned golden brown.
Adapted from The Joy of Cooking "Chocolate Chip Cookie" recipe
38 comments:
How unique! These strawberry cookies look fascinating.ReplyDelete
LOVE these cookies! And what better way to use strawberries! YUM!ReplyDelete
Great idea to incorporate berries into a chocolate chip cookie! They look wonderful!ReplyDelete
And yes, there's always room for Chinese food. :D
I'm the same way!!! In the "Wedding Planner" when the one guy made Jennifer Lopez macaroni and cheese, that scene literally made my love Kraft Mac and Cheese for most of my high school career.ReplyDelete
- AnonymousAugust 20, 2012 at 2:54 AM
I like the strawberry in these cookies. They're usually used in cakes, so I like the cookie twist.ReplyDelete
I love the unique combination of flavors in these cookies! Really love the addition of orange zest!ReplyDelete
We always have strawberries in the fridge and we're glad they are still in season (but maybe they will be gone soon? We'll be in trouble!). These cookies look delicious. I've never seen a cookie recipe with chopped fresh strawberries in it. What a fantastic idea!!!!!!ReplyDelete
Love the idea of strawberries in cookies!ReplyDelete
Good addiction to have! These sound wonderful.ReplyDelete
These sound fantastic and how clever to add strawberries. I bet these were sooo good.ReplyDelete
Oh yum, chocolate and strawberries always taste so good together. They look absolutely fab Jenn!!ReplyDelete
Um yum much these cake cookies look incredible :DReplyDelete
Choc Chip Uru
These sounds great! I love using strawberries in cookies!ReplyDelete
They look delicious, though I have never tried strawberries in cookies.ReplyDelete
Strawberries and chocolate in cookie form!? What a fantastic idea! Yum! :)ReplyDelete
Love how you used berries and chocolate chips...delish!ReplyDelete
Ohmigoodness, these sound heavenly. Strawberries and chocolate and orange in a cookie! Angels should be singing right now. Totally saving this recipe.ReplyDelete
The little boy I sit for loves the One Hungry Monster book, and I love reading it to him!
I need these cookies in my life. They sound amazing, and have everything that I love in them.ReplyDelete
"If You Give a Mouse a Cookie" is my favorite children's book.
When I am in restaurants, I always see other people's food go by and am swayed by what looks best. I totally understand the power of suggestion. These cookies look fabulous, and so simple!ReplyDelete
Why won't somebody give us THIS cookie? The orange zest adds such a lovely flavor to the chocolate and strawberries. Yummy adaptation of a classic cookie.ReplyDelete
Holy moly. I am the same way. Now that I see your cookies, I need to make me some :)ReplyDelete
I had so wanted to make these!! However, decided not to. I had read that these cookies stay good for 3 days and eating them all up on my own was too much a temptation :) If you have any leftovers, do zoom zoom zooom them to me :)ReplyDelete
Chocolate and strawberry are my son's fav combination and these cookies will make him very happy :DReplyDelete
PS. I'm following you now at Twitter :D
You know I have the very same problem! I can't watch Iron Chef after dinner because I will just want another dinner straight away! :DReplyDelete
That is a very unique flavour combination! :D Would love to give this recipe a go since I love a good cookie. :)ReplyDelete
I've always thought strawberries were too wet for cookies but I guess not! These sound amazing!ReplyDelete
I love that book by the way...I recently found out that one of my coworkers has never read it and I'm now thinking she must have been severely deprived as a kid as a result!
I love the strawberries in these cookies and cannot wait to make it for my kids!I'm positive they're going to love it so much :)Thankyou Jenn for such a wonderful recipe!ReplyDelete
these look divine and just love the textureReplyDelete
YUM! looks fabulous...these are what Gab's like to call "CC's" cakey cookies =DReplyDelete
I wish i had seen this recipe in the morning coz i wuld have made these instead of a disasterous set of strawberry muffins :(ReplyDelete
These look delicious and i like how you added orange zest...that must have made your whole place smell heavenly!
These are so pretty and look delicious. I've never had a strawberry cookie before but now it's all I can think of. :)ReplyDelete
These are so different! In a completely delicious and good way, of course! I'm weak to the power of suggestion too.ReplyDelete
Strawberries are a good thing to get addicted to.....I am trying to imagine the taste of strawberries and orange together....never tried that combo....cookies look awesome....I would love to dunk them in some creamy strawberry milkshake and eat the softened bits....now you know I get exactly the same urges like you....when I see/read/hear about a certain food I need to have it, like now...and now I need to have strawberry cookies!ReplyDelete
OMG Jenn! Can you see I am drooling? I guess not :(. But I totally am. A cookie and cake in one? Yummy! I would so love to dunk this in a glass of cold milk, and have some before I go to bed. I don't take supper, but for these, I am willing to make an exception :P. Huggss, JoReplyDelete
I can soo identify with you! These cookies look positively drool worthy, love the added colour from the srawberries!ReplyDelete
Hi Jenn,ReplyDelete
It's a great recipe!
Don't you know that you can store and share your recipe with more than 13,000 foodies around the world?
We have an online cookbook and community, and surely we're always looking for more creative recipes to add to our database.
There's seriously nothing like chocolate and orange! Add strawberry in the mix and you get true perfection! YUM!!!ReplyDelete
This is such a nice addition thanks!!!
غلا الروح
شات صوتي
شات الغلا
صوتية الغلا
غلا الصوتيه
شات الروح
شات صوتي غلا
شات صوتي
شات غلا
إشتراكات الصوتي
قوانين الصوتي
فعاليات الصوتي
برامج صوتيه
شات غلا
سعودي كام الصوتي
شات تمنيتك
شات غلاتي
شات صوتي
شات غلاي
إشتراكات الصوتي
دلع ون
حبي كول
شات أميره الصوتي
وه الغربيه
نايس كام
شوق كام
سحر الكون
بنت ابوي
بوابة العرب
عرب كول
شات صوتي
شات صوتي
انحراف كام
شات مغربي
عذاب كول
شات صوتي
شات كول
شات الغلا
أرشفة مواقع وتصميم ، أرشفني


text:
blah blah new horror TV series blah blah. This one is going to be on Starz though, so there might be some actual gore showing up here. It's called "Da Vinci's Demons" and it focuses on the code maker himself and his struggle with good and evil. Oh and he's a genius. And oh this doesn't sound like it's going to be bloody at all. Michael J. Bassett of "Silent Hill: Revelation" fame(?) will direct.
I don't even know what this means anymore but there's been so much crap around the "World War Z" movie that I thought I should mention it. Apparently the rough cut of the film is clocking in at only 52 minutes long. Alright I kind of know what that means. It means there was only 52 minutes of usable footage after what I think has been about 7 years of filming. There's apparently only 7 weeks left so I assume they're just going to set up a camera in Brad Pitt's shower and tack on 45 minutes of him using a loofah to the project. I'll watch it.
Call me crazy but I actually want to see "Jurassic Park" in 3D when it's thrust back into theaters. Go ahead, call me crazy! Well it looks like my wait won't be as long as originally planned because the re-release has been pushed up 3 months to April 5, 2013. I think if I keep hoping enough they'll push it up to this weekend and then I can go right now. Do it. Come on movie people do this one thing for me!
Alexander Skarsgard trapped in a bomb shelter. Sounds dreamy doesn't it? The film is called "Hidden" and it has officially begun production in Vancouver. The film is about a family who spends 301 days down in a bomb shelter while the world above goes to hell. I've had dreams that start like this.
Sometimes I lie awake at night worried about Andrea Riseborough. She's so pale and looks so sickly. Is she ok!? Someone please help her! I might be able to sleep a little better now though since she's been cast opposite Alexander Skarsgard in the new virus outbreak flick "Hidden". The movie focuses on a family who's hiding out in a bomb shelter after a strange virus starts to spread across the land. Please Andrea, use the money from this to get yourself some McNuggets. It may be your only hope.
If you've read "Blood Of Eden" then there's a good chance you're a 14 year old girl. Or you're on some sort of police watch list. Either way I guess you can get your Hello Kitty lunch box ready because Palomar Pictures has picked up the rights to the young adult vampire novel with plans to bring it to the big screen. In all fairness the book sounds a lot darker than the "Twilight" stuff but I'm still going to mock you. I really don't have anything else.
Do you like Frankenstein? Do you like found footage? Do you look vintage German pornography? Then you're going to love "The Reawakening" a new found footage Frankenstein retelling short that will be a part of the upcoming anthology film "V/H/S". Alright the whole German porn thing isn't really a part of this but it really drives site traffic so let's just let that slide.
Excited about the new Judge Dredd flick simply titled "Dredd"? No? What if I was to tell you that the film which is currently set for a late summer release has earned itself a PG-13 rating? Still no!? What if I told you Rob Schneider is in no way attached to the film. Alright now I got you a little bit right?


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Now What?
Life Beyond Graduation
You have just received a passing grade on the last assignment of the last course of your degree program. You've been living for this day for months –years even. You finally have the time to reconnect with your family and friends and tell everyone you know that you've accomplished your goal. How do you feel?
Many of you probably assume you will feel relieved, excited, even euphoric. However, accomplishing a long-term goal can lead to a wide range of emotions.
"People often experience mixed feelings at the end of a rigorous process," explains Darren Adamson (Ph.D.), associate professor for NCU's School of Marriage and Family Sciences and director of curriculum development for the MFT programs. "These feelings can range from exhilaration to disappointment. Some individuals may feel guilty and anxious while others are proud of their accomplishment and feel satisfaction."
According to Adamson, many factors can lead to these different emotions, including:
- Accomplishment of a long-term goal or task
- Meeting your own and others' expectations
- Overcoming the different challenges within your goal or task
- Changes in your formerly predictable schedule
- Failing to acknowledge an uncertain future
- Questioning the reality of your accomplishment
"People often experience mixed feelings at the end of a rigorous process. These feelings can range from exhilaration to disappointment. Some individuals may feel guilty and anxious while others are proud of their accomplishment and feel satisfaction."
If you find yourself feeling differently than you expected post–graduation, the first thing to remind yourself of is that it's completely normal! While your feelings may be confusing, they are actually quite predictable. Take advantage of the wisdom learned by those who have gone before you and try some of these tips to help you manage your emotions.
1. Let your feelings be what they are and do not worry about them—just feel them.
2. Celebrate your accomplishment with family, friends and other graduates. If possible, attend your commencement.
3. Accept praise from others—it may feel unreal at first, but many of them saw how hard you worked and know what you sacrificed for this achievement.
4. Compare where you were when you started your program and where you are now. Accept and own the changes.
5. Be deliberate in your planning for a career change or advancement. It won't happen without you!
6. Access all the support resources available to you in your efforts to use your degree to your career advantage.
Most of all, remember that you're not alone.
Just because you graduated doesn't mean your connection with your school has to end. Get involved in NCU's alumni association and network with others who have similar career interests. You may find that staying connected is the best reality check for remembering and celebrating everything you've accomplished.


text:
Yay! More Ian and Francesca available today!
As a side note, I received a few emails from readers who were confused because the promotional chapter from Wicked Burn got put right beneath the last chapter of Because You Are Mine. There isn't anything missing, it's just that the formatting appears to be screwed up in some readers, and it's confusing people. If it appears this way on your reader, I apologize. I have a note in to my editor. Please be assured that you have the entire chapters of Because You Are Mine. It ends with Ian walking away. They are at the hotel.


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This is a machine translation by Google of Italian article http://www.trama.com.ec/T76/rev76f.html
Renzo Piano:
Host Rascacielo of the New York Times
"Light, It is transparent and immaterial", thus it defines Renzo Piano to his recent creation, rascacielo for New York. One is the new seat of made famous the periodic The New York Times. The building will begin to be constructed in the 2002.
Of rectangular plant, of 250 meters of stop, one will be prolonged by a great antenna. In the top a garden will be constructed that will serve as observatory of the city. The volume glass finish will be perceived as it is transparent, will use in addition ceramic white that takes the color from the atmosphere and that changes second to second, reflecting a new color as the conditions of light become. She is ceramic contributes to that the volume is power sustainable from the ecological point of view, when reducing the heat transmission, a chronic problem in the skyscrapers.
In order to make this Renzo work Piano it had to win to other 3 great names of the international architecture, To stop Pelli, Norman Foster and Frank Gehry. This building promises to become new ícono of New York and to occupy a preponderant place in the contemporanea architecture. It is the work prolongation most important of the Italian architect, designer of the famous center George Pompidou in Francia and of the Aeropuesto the International of Osaka in Japan.
Piano says, "it will be a building that sings, that vibrates and that is mirror of the time".


text: WinZIP 11.0 beta using WavPack?! 2006-10-23 20:43:53 From the Maximum Compression home page:Quote[WinZIP 11.0 beta] now also has a special algorithm to compress .wav files!. Research done by Guillermo Gabrielli shows the audio compressor used for this is WavPack (using Lossless, High compression mode).Is it true and if so legal?More info from the guestbook:Quoteposted: 10/20/2006 02:36 PM>winzip v11.0 beta is out ..The audio compressor is WAVPACK. The WinZip 11 archives can be decoded with WVUNPACK (Wavpack decoder). According to WVUNPACK -ss (Super Summary) it's using Lossless High compression, but no Extra:WVUNPACK -ss MWZ.zipWVUNPACK Hybrid Lossless Audio Decompressor Win32 Version 4.31 2005-12-10Copyright © 1998 - 2005 Conifer Software. All Rights Reserved.file name: MWZ.zipfile size: 27780736 bytessource: 16-bit ints at 44100 Hzchannels: 2 (stereo)duration: 0:03:53.11modalities: lossless, highcompression: 32.44%ave bitrate: 953 kbpsencoder version: 4DcEDIT: Post icon + guestbook part. Last Edit: 2006-10-23 20:46:16 by DARcode