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You'll Like The 2010 Chevrolet Express Van If...
If you have a business and need a substantial amount of room for tools or storage, the 2010 Chevrolet Express Van is hard to top. A choice of four powerful V8 engines, varied towing capabilities and optional all-wheel drive makes the Express Van perfect for business and family use.
You May Not Like The 2010 Chevrolet Express Van If...
If you are used to a minivan, the Express Van may be more vehicle than you would like to drive. The gasoline-V8 models can be thirsty, especially when loaded with passengers.
What's New
Changes for 2010 include E85 capability and variable valve timing on the 4.8-liter, 5.3-liter and 6.0-liter engines. Express Van 2500 and 3500 models receive the Hydra-Matic 6L90 six-speed transmission and revised rear-axle ratios for improved fuel economy and acceleration. A remote engine starter is now available as well.
Interior Features
The Express Van's passenger models have a rather modern dash, with styling cues reminiscent of the upscale Silverado and Suburban. A combination of interior layout designs are possible, include seating for 15 passengers or a bare bones work truck with integrated shelving and storage boxes. On passenger models, the big glass side panels make it easy to see what's around you, and their deep tint foils prying eyes.
Exterior Features
The 2010 Chevrolet Express Van is about as contemporary as possible for a rolling box. It features rounded edges, high-mounted side taillights and flush side glass. One long-wheelbase model is available in quarter-, half- or one-ton configurations. Cargo vans can be equipped with external compartments for easy access and offer a number of rear-door options.
Driving Impressions
The base Chevy Express Cargo Van is powered by a 195-horsepower V6 engine. Although the V6 can handle light loads, if you plan on hauling heavier cargo or towing a trailer, you should choose the Vortec 5.3-liter V8, with its 310 horsepower and 334 pound-feet of torque. For the larger 3500 series, a potent Vortec 6.0-liter V8 offers customers the most powerful V8 engine in its class. Also available with 2500 and 3500 models is the Duramax diesel engine, which provides an abundance of torque and is capable of towing and hauling extreme loads.
Pricing Notes
The Chevrolet Express Van's Manufacturer's Suggested Retail Price (MSRP) ranges from around $25,000 for the base 1500 Cargo Van to about $40,000 for a loaded 3500 Extended Passenger Van. To be sure you receive the best deal on your Express Van, check the Fair Purchase Price to see the typical transaction price being paid in your area. While the Express Van's resale value over a five-year period can be described as only average, it is consistent with the values held by the Ford E-Series and GMC Savana Vans.
Notable Equipment
The Express 1500 Cargo Van comes standard with a 195-horsepower 4.3-liter V6 engine, while the Passenger Van has a 5.3-liter V8. Other notable features include air conditioning, four-wheel anti-lock disc brakes (ABS), StabiliTrak stability control (Passenger models), tire-pressure monitor, swing-out side doors, flat and convex dual side mirrors and eight-person seating.
Notable Options
Options on the Express Van include all-wheel drive, a 5.3-liter V8 (standard on Passenger Vans and all-wheel-drive models), a 323-horsepower 6.0-liter V8, and a 250-horsepower 6.6-liter turbo-diesel (2500 and 3500 models only). Other options include a Cold Climate Package, a Trailering Package, dual heated power mirrors, power windows, six-way power driver's seat, rear air conditioning, auxiliary transmission oil cooler and aluminum wheels.
Favorite Features
Side Access Doors
Side access doors allow you to reach tools and equipment without climbing inside.
Seating for 15
Available seating for 15 makes the Express Van the ultimate commuter vehicle.
Under the Hood
The base Express Van's V6 may be a fuel-efficient choice but if you need to haul heavy loads, this engine will probably not be enough. For most uses, one of the three gasoline V8s works best, providing sufficient torque and horsepower for hauling or towing. The ultimate towing machine will be had with the Duramax turbo-diesel, which produces a whopping 460 pound-feet of torque – more than enough for tackling the biggest jobs.
4.3-liter V6
195 horsepower @ 4600 rpm
260 lb.-ft. of torque @ 2800 rpm
EPA city/highway fuel economy: 15/20
4.8-liter V8
280 horsepower @ 5200 rpm
296 lb.-ft. of torque @ 4600 rpm
EPA city/highway fuel economy: N/A
5.3-liter V8
310 horsepower @ 5200 rpm
334 lb.-ft. of torque @ 4500 rpm
EPA city/highway fuel economy: 9/12 (E85, RWD), 9/12 (E85, AWD), 9/12 (E85 Cargo), 13/16 (gasoline, RWD), 12/15 (gasoline, AWD)
6.0-liter V8
323 horsepower @ 4600 rpm
373 lb.-ft. of torque @ 4400 rpm
EPA city/highway fuel economy: N/A
6.6-liter Turbodiesel V8
250 horsepower @ 3200 rpm
460 lb.-ft. of torque @ 1600 rpm
EPA city/highway fuel economy: N/A
Editors' Notes
The 2010 Chevrolet Express Van is really three vans in one. Its massive interior can be configured to hold up to 15 passengers, making it an ideal company shuttle or airport limo. Strip the interior bare and the Express Van becomes a cavernous cargo container or the ideal platform to build a rolling workshop. And for those looking for the ultimate in customization, aftermarket companies can outfit the Express Van with plush captain's-chair seating, a built-in refrigerator and a convertible sofa bed. No matter what the mission, Chevrolet provides not just the platform, but the hardware to back it up. From its powerful engine lineup to its optional heavy-duty transmission oil cooler, the Express Van is designed to be a hard-working vehicle.


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AHL Game Night: 2-24-12 Admirals at Senators
Norfolk gels quickly after a slow start in come-from-behind victory.
Dustin Tokarski allowed 2 goals on 35 shots for the win, including a penalty shot top on Andre Petterson. He didn't get a star for his efforts, but he absolutely gave his team a chance to win tonight. Tic moves to 24-11-0 on the season, tying Ben Bishop of Peoria for the league lead in wins with Bishop still in action tonight.
First Period
BNG Hoffman, (13) (Locke), 1:34
BNG Klinkhammer, (14) (Petersson, Gryba), 6:42 (PP)
Second Period
NOR Segal, (14) (Picard, Oberg), 0:15
Third Period
NOR Oberg, (5) , 6:27 (PP)
NOR Labrie, (13) (Johnson, Conacher), 19:30
Evan Oberg and Pierre-Cedric Labrie were the game's first and second stars. Oberg has 4 goals and 13 points in his last dozen games, and one can only speculate where he'd be in points had he not spent the better part of two months on a plane, waiting for a plane, or getting on and off a plane.
Veteran Brandon Segal (pictured) scored a goal in his first game back with the Admirals since his acquisition from the Blackhawks organization, once again reaffirming that Brandon Segal is Hard to Kill.
10 shots on goal tonight for Tyler Johnson. He didn't find the back of the net, but it darned sure wasn't for the lack of trying. He did get the primary assist on the game winner, though.
With the win, Norfolk moves back into a tie for the East Division lead at 71 points with the Wilkes-Barre/Scranton Penguins. They also hold a 4 point lead now on the third place Hershey Bears with the Pens and Bears having burned all their games in hand, at the moment.
It gets REALLY interesting now. Norfolk goes into Hershey tomorrow night with the opportunity to put the Bears 6 points back, and on Sunday night they'll have a pivotal matchup with the Penguins. Remember, Norfolk would very much prefer to win their division than face the possibility of a 4/5 matchup against the Pens or Bears in the first round. The road to the Calder Cup would be significantly easier for the Ads if they secure the first or second seed in the East.
Box score from TheAHL.com.
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Marvin49 wrote:AvengerRam wrote:Marvin is a legend in his own mind.
Moving along, I think that Austin will likely be the 3rd leading receiver on the Rams (in terms of receptions and yards) this year, behind Chris Givens and Jared Cook. Austin's role will be to provide big plays and TDs.
SOOOOOOOOOOOOOOOOOO funny!!!! ROFLMAO.
SOMEONE can't stand being proven wrong. LOL.
Clearly, you don't know the definition of the word "proven." Idiot.
Moving on...
As for you're point....dunno. I like Cook tho...just prefer he wasn't a Ram.
There's a rare bit of wisdom from you.


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I flatter myself that, by this point in my film-reviewing career, I've seen more than my share of groovy movies. From the off-the-hook soundtrack of Naschy's Vengeance of the Zombies to the Bond-parody sex-rompiness of the unassailable Zeta One, from the psychedelic kaleidoscope of All the Colors of the Dark to the booty-shakin' credits of Die Screaming, Marianne, on through the brain-melting bananary of the Russ Meyer ouvere, I feel that by now I should know from Da Groovy. I've put in the time, and I've reaped more than ample rewards.
But leave it to a maestro like Mario Bava to show me how barely I have scratched the surface when it comes to cinematic grooviness, what worlds of psychedelic wonder still wait to be explored. My novice-stature in this arena became embarrassingly clear to me earlier this week when I sat down to view Bava's masterpiece of comic book-y, super-villainy goodness, 1968's Danger: Diabolik.
What we have here is basically a master class in Doing It Right, late-60s version. Bava's impeccable visual style, applied to a source material to which it is perfectly, uniquely suited? Check. Hip-wigglin' score by the man who invented Soundtrack Cool, Ennio "Fookin'" Morricone? Check. John Philip Law in the role he was BORN to play? Check. Marisa Mell as one of the most gorgeous femme fatales EVAR, not to mention prototypical James Bond villain Adolfo "Thunderball" Celi? IT'S ALMOST TOO MUCH GROOVY!
Based on the wildly popular (and still going strong) fumetti created by sisters Angela and Luciana Giussani in 1962, Danger: Diabolik recounts the adventures of the master criminal and mystery man known only as Diabolik (John Philip Law). Leaving the origin story for those with the resources and inclination to track them down (or else trusting his audience to know already), Bava presents Diabolik's exploits as a series of distinct capers, each one more incredible and dangerous than the last. With apparently unlimited financial and technological resources, a ruthless, cunning, amoral intelligence, and the assistance of his equally capable lover Eva (the completely stunning Marisa Mell), Diabolik steals millions from the private sector and the government alike, always several steps ahead of his hopelessly outmatched adversary, Inspector Ginko (Michel Piccoli).
The opening episode finds Ginko charged with protecting the transfer of $10 million in hard cash from one bank to--well, somewhere else. Since it's "The largest single shipment of dollars ever made...at six in the morning!" Ginko is worried that Diabolik will jump up to make an impromptu withdrawal. Thinking to outwit the Master Criminal, Ginko sends a heavily armed motorcade complete with motorcycle escort and rooftop sniper protection out the front door, carrying sacks and sacks of BLANK PAPER! The real shipment is stashed in a fake diplomat's car--a Rolls Royce, natch--which will take an alternate route to the harbor where the cash will be loaded on a ship, for some reason. The old bait-and-switch--that NEVER FAILS!
an array of stylish chrome nozzles lays down a multicolored smokescreen, throwing Ginko's well-practiced plot into disarray. The men fall out of the Rolls and start flailing uselessly at the smoke until Ginko tells them to knock that shit off, at which point they realize that the Rolls itself has disappeared! Looking up, the men see the car being magnet-craned out over the water, a lone figure in black leather striking an iconic pose on the hood. Brandishing the sacks full of money and letting loose one of the great eeeeevil laughs of cinema history, Diabolik leaps into the bay amid a flurry of gunfire, having outsmarted, outplanned, and outplayed Ginko once more. Roll credits!
And when I say roll, I mean ROLL. The credit sequence here really sets the tone for the whole flick, with a whirling psychedelic kaleidoscope spiraling out of control under comic sans serif lettering, all to the strains of radio hit and unofficial Diabolik theme song "Deep Deep Down." (Check it out here [youtube, audio only]: you'll be glad you did.) Once the names have been called we join Diabolik in mid-getaway, dodging machinegun fire in his trademark black Jaguar before ducking into a tunnel to evade the cops. Inside he meets Eva in her trademark WHITE Jaguar, switches cars, and sends the untenanted black Jag outside and over the cliff. While Ginko and the cops investigate the wreckage, Diabolik and Eva double back and head toward the supervillain's AMAZING underground lair.
Tim Lucas talk a lot about the director's amazing use of matte paintings on glass panes to create sets that weren't there, and according to them, very little of Diabolik's RAD Cave actually existed. Part of me wants to tell them, "The HELL you say!" because the effect Bava achieves here and elsewhere throughout the flick is nothing short of astounding. The lair looks real and expansive, with cavernous rock walls, futuristic walkways and parking pods, and a million other details that make the whole thing come to life. (A scene in which Eva walks up some stairs and across the fake set is so seamless, it puts modern CG-created set work to shame.) This "glass pane" technique had been used in Hollywood at least since the 30s (those famous castle shots in the Universal Horrors made extensive use of painted mattes over real, partial sets), but if anyone ever did it better than Bava did, you didn't hear it from me. A real visual feast.
Diabolik parks the white Jag in a garage-cum-elevator, and having nothing better to do, he and Eva make out most sensuously while the car descends to the lower levels. Yes, they're making out in a JAG, which in turn is IN AN ELEVATOR--why settle for one makeout fantasy when you can have two? Then, after a truly groovy "duelling showers" scene shot through psychedelic glass, we find out why someone as rich as Diabolik REALLY wanted all that cash: to spread it over a gigantic, circular, rotating bed so that he and his amazing blonde girlfriend can have SEX on it, of course! As though there could be any OTHER reason...
Back in London, the Powers that Be are not enjoying being made fools of, least of all the Minister of Finance, played to stuffy British broad-comedic perfection by Terry-Thomas, the lovable gap-toothed comic of Dr. Phibes fame. At a press conference the Minister announces that in view of Diabolik's wanton disregard of decency and the law, Parliament has reinstated the Death Penalty in hopes of deterring further embarrassment. Of course what neither the minister nor Ginko realize is that Diabolik and Eva are in attendance at that very press conference--Eva especially keeping it very low key in a BANANA YELLOW overcoat and UH-MAZING EUROTRASH SUNGLASSES. To show their disdain for the government's attempts to reign them in, Diabolik and Eva release "EXHILARATING GAS" on the Minister, police, and attendant press, and the resulting exhilaration is enough to get poor Terry fired and Ginko in hot water with his boss once again.
For me this scene really established the character of Diabolik in the film--not only is he a brilliant criminal, but he also has a playful streak that plays in to everything he does. There's no reason for him to pump the party full of laughing gas other than as a sort of "Nyah-nyah" prank, for which the potential downsides--i.e., getting caught and HANGED--are nowhere near the provisional gain. And yet he does it anyway, because that's just how he rolls. (Also, I think, to make his beloved Eva smile; again, WHAT BETTER REASON?) Though he later racks up quite the body count with his trademark throwing knives and terroristic explosives work, I could never see him hereafter as anything more than a mischievous, playful, very horny kid.
Next, in my favorite totally extraneous scene in the film, we get to see a psychedelic nightclub party in full swing--complete with a Hippie playing a Xylophone Stairway, a Nature Nymph in repose, Go-Go Girls with Bilo-Tatts, Mamas and Papas-style music, rampant drug use, and some of the most athletic fruuging you'll ever see outside an Olympic venue. The police raid the party and we never see it or hear it referenced again, but some things are so awesome that they need no justification. They just ARE.
Taking a different tack, in the next episode Ginko decides to bring down the hammer on organized crime, in hopes that the added pressure will lead the gangsters to join in the hunt for Diabolik in order to get the fuzz off their tips. (Oooer.) An awesome spinning headline montage and some groovy animated map raids attract the attention of crime lord Ralph Valmont, played with wonderful oily menace by Adolpho "Thunderball" Celi. Valmont wastes no time establishing his awesomeness, dropping an uppity underling out the trapdoor of his in-flight aircraft and hosting a party at his pad with a priceless emerald necklace as the guest of honor. Watching the announcement of the party on television in between makeout sessions, Eva asks Diabolik for the necklace as a birthday present. And we're off!
The Caper of the Emerald Necklace is better experienced than read about, but highlights include: an awesomely animated Identikit sequence; Valmont calling an underling a "DUMB-HEAD!" as well as delivering the immortal line: "San Francisco crossed you out of the medical register--but I'll drop you out of the HUMAN register!"; Diabolik taking out guards with his patented throwing knives and changing skintight leather outfits to blend in with different colored walls; an amazing escape involving a catapult that had me grinning like a chimpanzee; skydiving interrogation techniques YOU can use; and a method for recovering the jewels that I'm just going to go ahead and call the COOLEST EVAR.
Enough cannot be said about the visual style of the entire flick, and that's all Bava, baby. A recurring mirror motif becomes more noticeable and awesome as the movie goes on, and the brilliant, absolutely clear blue skies in every single exterior daytime shot just open up the frame like all outdoors. The mise-en-scene is never less than painterly (no wonder, since Bava *was* an artist), and the groovy colors and creative compositions mean there's always something wonderful to look at.
The actors are fantastic as well. John Philip Law is an imposing blank slate for much of the film--in fact he has no dialogue at all for nearly 35 minutes, and afterwards his deadpan delivery is less wooden than it is cool and collected--Diabolik never loses control, is never flustered, and seldom needs to raise his voice. Piccoli as Ginko is also good, conveying the capable, intelligent inspector who's nonetheless out of his league, doing particularly well when he's forced to admit his grudging respect for his adversary. Celi owns every scene he's in. Marisa Mell would be hypnotic if she never said a word--therefore, her wonderful portrayal of the playful, completely devoted partner to Diabolik's strong silent-type is an added bonus, and their chemistry is fantastic. (And, according to Law's commentary, very very real.) And even though the most flesh Mell shows is a long, luxurious shot of her smooth, bare back (zang), the sexuality she exudes along with the implication that for Diabolik and Eva EVERYTHING IS SEXY (the capers could be interpreted as complex, dangerous sessions of extremely satisfying foreplay) make this movie seem a lot dirtier than its retro-conned PG-13 rating.
The commentary track with Law and Lucas is informative and worth a listen, if for nothing else than Law's obvious and contagious joy about the whole thing. They have some interesting observations about the problems with bringing Diabolik back today (he is, after all, basically a terrorist), and how even in '68 Bava dialed back some of the character's cruelty from the comics. Also interesting is the stated fact that Dino de Laurentiis apparently gave Bava $3 million to make the flick, and Mario brought it in for an amazing $400K--when you see the finished result, you'll wonder how even $3 mil could cover it. It's no wonder that the movie has been called one of the greatest comic book adaptations ever, and is still considered so by some, if their purview stretches beyond Spider-Man and The Dark Knight.
So for beautiful camera work all the way through, amazing low-tech special effects, inventive plotting, a spectacular score by Morricone, and no shortage of gorgeous groovy-girls, I give Danger: Diabolik 3 thumbs. Deep, deep down, I think you'll dig it.
Tuesday, November 4, 2008
Danger: Diabolik (1968): or, "Groovy" Begins with a "D"
6 comments:
- Tenebrous Kate said...
Liebling, your review has me grinning like an eedjit! I am so super-pleased to've spread the Diabolik gospel to the Vicarage. *Now* you understand why I've immortalized the King of Crime in tattoo form on the Tenebrous Shoulder, yes? Deep, deep down, ALL good people dig Diabolik. Or... not-so-good people. You understand what I mean, I'm sure ;)
Thanks for a most excellent post!
- November 4, 2008 at 10:02 PM
One of my favorite movies and a great review. An interesting footnote s the whole staying under the budget story - apparently this was Bava's big chance to cross over into the American market, but rather than applaud his economic style of film-making, American producers apparently felt that he simply wasn't thinking "big enough" to be a suitable director for a bigger (US) studio production. The same thing happened reportedly to Corman too, who never understood that his approach caused producers to worry that a movie directed by him would lack sufficent prodution values and thus also failed to move on to bigger and better things.
- November 6, 2008 at 10:47 AM
This is quite possibly the nerdiest comment I've ever left on a movie blog, but here goes: The hippie nightclub raid is not extraneous; it's critical to the plot. Ginko's plan is to get Valmont to aid him in catching Diabolik (it takes a thief, yada yada). The nightclub is one of Valmont's operations, and a known den of illicit drug use and underage tomfoolery. The cops raid the nightclub and threaten to throw the book at Valmont -- unless he cooperates with them, in which case the charges will be dropped.
I guess my knowing this indicates that this is a film which rewards multiple viewings.
(Also: freeze frame on the GI Joe doll.)
- November 6, 2008 at 8:13 PM
Great review, makes me want to watch it again, which I probably will. One comment though, Terry-Thomas was never in a Carry On film.
- November 9, 2008 at 4:41 AM
- The Vicar of VHS said...
Thanks for the comments, everybody!
Empress--thanks so much for winging this one my way. I'll have to return the favor by foisting some Naschy upon you in the near future.
Anonymous 1--that is indeed an incredible double-standard. And like I say, this movie looks much more expensive than even its projected budget, let alone what Bava actually spent. I can only assume he saved money by having Law and Mell provide their own costumes--because I've GOT to believe they both dressed like that in their day to day lives as well.
Howard--I didn't make the connection between the Hippie Den and the gangsters; they seemed to exist in different worlds. But I fully support whatever excuse was necessary to bring such a beautiful thing into existence.
anonymous 2--Apparently John Philip Law thought Terry-Thomas was in Carry On!, as he mentioned it on the commentary, and I took that as gospel without checking it out--mea culpa. Thanks for the catch! I will duly expunge my mistake from the article, and then tell everyone I don't know what you're on about. ;P
- November 9, 2008 at 8:18 AM
- Miss Kolleen said...
last episode of MST3K. Anyone?
"Is that stud coming?"
- November 10, 2008 at 2:34 PM


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Do you really want to sit here and be "Unregistered" all your life? No, of course you don't! So, click this here link and you'll take that all important first step into enlightenment! (or something, whatever...)
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Discussion in 'Sim City' started by Trekkan, Mar 4, 2013.
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DEAR JOAN: For the past two weeks, we have had what we believe to be a falcon hanging around our townhouse area.
He make constant "caws" while sitting on our patio railing or searching the grass just outside our front door.
When I opened the front door, he was about 10 feet from me, he just looked over his shoulder and stared at me. When I shut the front door, he continued to peck in the dirt.
We also have not seen any of our other critters for the past couple of weeks; hummingbirds, squirrels, sparrows and cats.
My questions are, is this a falcon just looking for food, and why does he keep screeching all of the time?
Bob Leiker
DEAR BOB: It's difficult to tell from the photo, but I checked with some bird experts who agree with me that it's not a falcon, but a young hawk, a Cooper's or a rough-shinned hawk.
It is looking for food, but not in a way you imagine. Hawk parents teach their young to hunt, but the youngsters, just like young humans, expect the parents to keep feeding them.
The parents will oblige, for a bit, then cut the apron strings. Once junior realizes his calls aren't being answered, he or she will get serious about hunting, and will be gone.
DEAR JOAN: Our family has been in our first home for three years and are still learning how best to support local wildlife while developing our yardscape. We have planted manzanita and coffeeberry shrubs with more native trees, plants and shrubs planned; we're leaving bare soil for bees to nest in, have a bird bath we keep full of fresh water, and a squirrel-proof bird feeder hanging on a tall, iron stand that we try to keep full of good seed.
We enjoy watching the birds flock to it but honestly can't figure out what type of birds we should be selecting seed for. The brands at Home Depot and OSH seem tailored to different species, but because they are national brands I'm unsure which ones are best suited for birds native to our area. Help!
Ellen and James W.-S.
Bay Area
DEAR ELLEN AND JAMES: Now that you've established this wonderful wildlife area, don't cheap out on the seed.
As tempting as it is to buy inexpensive, bargain food for the birds, you'll actually get more for your money by buying premium brands and special blends.
The discount brands offered at many stores contain mostly fillers and seeds birds aren't crazy about. How can you tell? Look under your bird feeder. Birds dig through the so-so stuff to get to the good, so they are tossing most of it on the ground. A premium brand can last two or three times longer than the cheaper one.
Go to a store that specializes in birds (Wild Birds Unlimited in Pleasant Hill, East Bay Nature in Walnut Creek and Wild Bird Center in Los Gatos are great stores). Most birds like sunflower seeds, safflower and white proso millet. Some birds, such as orioles, like fresh fruit; jays, crows, chickadees, titmice, woodpeckers and others go for peanuts.
If you just want a selection of birds at your feeders, choose a feed that contains a mixture of favorites. If there are particular types you want to attract, then focus your selections on them. The folks at these stores are very knowledgeable and can help you make the best choices.
Contact Joan Morris at email@example.com. Read the Animal Life blog at blogs.mercurynews.com/pets.


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You are here
Outsmart These 5 Diet Downfalls
Bonnie Holland
Diet Derailer: Carbs
Slow and steady wins the weight-loss race, right? Not according to a new study from the University of Florida, which found that people on plans that gave them a speedy initial drop were five times more likely to be 10 percent slimmer 18 months later than those who didn't accelerate their diet. "Not seeing results soon enough is the number-one reason women give up on weight-loss plans," notes Patricia Bannan, RD, author of Eat Right When Time Is Tight.
Whoa there! Don't resign yourself to using the latest cleanse or juice fast just yet. Super-restrictive diets lack the nutrients you need, leaving you sluggish, weak, and starving. So what's the happy medium? A plan that targets your biggest diet downfall, allowing you to get slim quickly but safely. Try these easy, no-hunger strategies to outsmart every craving, and watch the post-holiday pudge melt away in record time.
Diet Derailer: You're a carbs queen.
Maybe man cannot live by bread alone, but woman can. Carbalicious potatoes, pasta, and rolls raise levels of serotonin, a feel-good brain chemical, says Elizabeth Somer, RD, author of Eat Your Way to Sexy. The catch is that refined carbs, which are often full of empty calories, can actually slow your metabolism, studies suggest.
To stop carbo-loading and fast-track your weight loss:
Power up your diet. Protein requires more energy to digest than carbs do and builds lean muscle, so it gets your internal engine humming. In fact, Danish researchers found that subbing protein for one-eighth of the carbs you typically eat in a day allowed dieters to better maintain a recent weight loss. Aim for at least 50 grams daily — more if you're a vigorous exerciser, says Heather Bauer, RD, founder of Nu-Train, a nutrition counseling service in New York City. Eat eggs, lean meat, poultry, fish, or nonfat dairy with meals and snacks, Bannan suggests.
Be picky. Opt for whole-grain bread and pasta, which have more vitamins, minerals, and ab-flattening fiber than refined carbs do. In a study from Wake Forest University School of Medicine in Winston-Salem, North Carolina, people who ate more fiber had less of the dangerous belly fat that has been linked to diabetes and heart disease than those who ate less fiber.
Time it right. Help yourself to healthy carbs, like oatmeal or whole-grain toast, in the morning and scale back at lunch and dinner. "You'll burn off the calories better and faster during the day than you will at night, when you're not as active," Bannan says. You'll also be less likely to give in to cravings, because an a.m. meal sets you up to make smart choices all day.
Quick Tip: Open the blinds as soon as you wake up. Exposure to sunlight boosts serotonin levels, which may curb your appetite, according to research.
Bonnie Holland
Diet Derailer: You're a junk-food junkie.
Your Cookie Monster habits may not be your fault; studies indicate that such foods as chips and candy may be addictive. "They are full of fat, sugar, and salt, all of which stimulate your brain to release chemicals that make you want to eat more," Bauer says.
To ditch the habit and shed pounds sooner:
Budget sweets. Reduce the amount of junk food you commonly eat in a week by two portions. Every two weeks, slash a few more from your junk-food allotment. "If you slowly wean yourself off these foods, you won't feel deprived," says Ruth Frechman, RD, a spokesperson for the Academy of Nutrition and Dietetics.
Make smart swaps. Find healthy stand-ins for your fave foods. Replace ice cream with low-fat fro-yo, chips and dip with veggies and hummus, and french fries with baked sweet-potato fries, Bauer says.
Turn on your diet GPS. Modify your daily commute to remove triggers that trip you up. "When I get off the subway at my usual stop, I'm enticed by cupcake stores and pizza places," Bauer says. "But if I get off at the next stop, there are no restaurants, so I don't even think about food." Similarly, take the highway to work instead of the local road with fast-food joints galore.
Quick Tip: Banish junk-food bloat by eating bananas. They're rich in potassium, which allows the body to flush out excess sodium, giving you a flatter belly.
Darren Keith
Diet Derailer: You're a chocoholic.
Girl, you've got company: Chocolate is the food women crave most. "It contains hundreds of compounds that tweak our brain chemistry to make us feel good," Somer says.
To tame your sweet tooth while speeding your slim-down:
Go natural. Add at least one fruit or vegetable that has a sweet flavor — beets, corn, or sweet potatoes — to every meal and snack and you'll be less likely to yearn for chocolaty treats. For dessert, top sliced mango with low-fat Greek yogurt and a sprinkling of walnuts. "Mango is sweeter than many other fruits, and its creamy consistency makes it seem indulgent," Bannan says.
Take a hike. When the Snickers bar in the office vending machine calls your name, lace up your sneaks. A study in the journal Appetite found that a 15-minute stroll reduced chocolate cravings significantly.
Be a connoisseur. Shell out for the good stuff. "One ounce of high-quality chocolate is more satisfying than the less expensive kind, which isn't as rich and flavorful," Somer says. Enjoy it along with a bowl of fiber-packed strawberries, and you'll feel full in no time.
Quick Tip: Sleep 30 minutes more a night. "Extra zzz's will give you energy to power through your day without a sugary pick-me-up," says Donna Arand, PhD, clinical director of the Kettering Sleep Disorders Center in Dayton, Ohio.
Laura Doss
Diet Derailer: You snack at night.
You're good all day, and then — wham! — that pint of Ben & Jerry's is history. Thirty-one percent of women surveyed by FITNESS said they munch more after dinner than at any other time.
To stop raiding the pantry and start dropping:
Take a crack at eggs. Breakfast really is the most important meal of the day; skipping it can create a vicious cycle. "If you don't fuel your body properly, you'll be nibbling on everything in sight by the time 9:00 p.m. rolls around," Bannan says. A balanced a.m. meal of eggs, whole-grain toast ,and fruit will curb your hunger all day — and night.
Delay dinner. "If you normally have your evening meal at 6:00 p.m., push it back to 8:00 or 9:00," Bauer suggests. Eat a piece of fruit when you get home, exercise, and then start supper. You shouldn't feel hungry again until the next morning.
Switch your kitch. Put healthy foods front and center in your fridge so that they're the first things you see. Good choices include low-fat Greek yogurt and cottage cheese, berries, baby carrots, and hummus. When you snack, force yourself to eat at the table rather than in front of the TV or computer. "As a rule, every mindless bite you take is 25 calories," Somer says.
Quick Tip: Sushi made with brown rice is a superior supper. Seaweed contains a special fiber that may reduce the amount of fat your body absorbs by as much as 75 percent.
Sarah Kehoe
Diet Derailer: You're an emotional eater.
You use food to cope with your feelings — and we're not talking broccoli. "Most emotional eaters reach for high-fat, sugary foods that give them pleasure and distract them from their negative emotions," says Judith Beck, PhD, a cognitive behavior therapy expert specializing in weight loss and the author of The Beck Diet Solution. "They think that eating these foods is the only way they can de-stress or boost their mood."
To feel better without comfort food and lose weight fast:
Soothe your inner cranky-pants. Keep a diary to ID your pig-out triggers. "In one column, list what you're eating; in another, write down how you're feeling; and in a third, rate your hunger on a scale from one to five," suggests Valerie Berkowitz, RD, coauthor of The Stubborn Fat Fix. Once you see which emotions prompt your binges, find new coping strategies, like calling a friend or taking a bike ride.
Use the buddy system. You probably have a pal who handles disappointments without chowing down on cheesecake. Follow her example, Beck suggests. After a breakup or a rough week at work, does she go for a run to raise her spirits? Brainstorm new strategies to help her get ahead? "Observe what she does, and try to adopt her techniques," Beck advises.
Rethink rewards. In most cultures, celebratory occasions revolve around food. Instead, give yourself a calorie-free pat on the back: Schedule a visit with your college roomie or get a massage. When you stop seeing food as your prize for a job well done, the pounds will start to disappear.
Quick Tip: Carry an index card that lists the reasons you want to lose weight, and whenever temptation strikes, refer to it. "When you read something you've written out, you're more likely to stick with it," Beck says.
Originally published in FITNESS magazine, February 2012.


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Long Island Politician Faces Election Day Challenge — From Her Husband
Michelle Schimel, a Democrat, has had a seat in the 16th Assembly in Long Island for four terms, so she's accustomed to facing challengers. But this time around, she'll have one she knows pretty well: her estranged husband, Mark, who's running against her.
The two separated last year after 32 years of marriage, but Frank Moroney, chairman of the North Hempstead Republican Committee, said Mark assured the group he didn't get in the race just to hurt his wife.
"We want an issue oriented campaign," Moroney said. "He made that commitment, and we moved forward. He kept reassuring us that it was all about business."
But Scott Levinson, one of Michelle's campaign consultants, feels otherwise. "The Republican party is clearly trying to manipulate this for their own political campaign," he said. "The assembly woman is eager to return civility to her campaign and local politics, so she's going to remain committed."
Even Mark's mother was surprised by his candidacy. "You're joking," Irma Schimel said when told about it. "This is a really startling thing. It's a shock. Why would he do this?"
[ABC News]


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Lake Andes Man Guilty of Abusing Disabled Adult
PIERRE, S.D. (AP) - A jury has found a Lake Andes man guilty of abusing a disabled adult but not guilty of a charge of sexual contact.
Attorney General Marty Jackley and Charles Mix County Attorney Pam Hein announced Thursday that 28-year-old Kelly Joe Wells was found guilty of the felony charge of abusing a disabled adult on Wednesday. He was found not guilty of sexual contact with a person incapable of consenting.
The conviction stems from an incident at a Charles Mix County nursing home in which Wells abused an elderly resident.
The charge carries a maximum penalty of two years in prison and a $4,000 fine.
Copyright 2012 by The Associated Press. All rights reserved. Material may not be redistributed.


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February 18, 2008
Wabash junior Michael Opieczonek's internship last summer at a bank in Poland was more demanding than he'd ever imagined. But, he says, the College's Summer Business Immersion Program got him ready for it.
"I had to further evolve my speaking and discussion skills, and I had to learn how to speak more efficiently," Opieczonek says of the program. "I became more confident in myself."
He needed that confidence, too, arriving in Warsaw late on a Monday night and showing up for work bright and early Tuesday morning.
"I asked them, 'So what's my project?' They said, 'Why don't you analyze the effectiveness of corporate wholesale banking for ING Bank in all of Poland?'"
Michael mimics the wide-eyed look he gave his bosses.
"But we learn at Wabash how to learn. It's not just sitting here and waiting for someone to come and show you how to do it. Wabash makes you think—to create something from scratch. And I had to do that."
Opieczonek's work not only earned the respect of his bosses, but may be a stepping stone to another internship for him in Poland this year. His story is just one of hundreds from Wabash students who have found their internships or their experiences in the College's Business, Marketing, and Entrepreneurship Immersion programs to be life-changing.
A survey conducted in 2007 found that more than 70% of Wabash seniors had participated in at least one internship during their time at Wabash, up from 50% three years ago. And the opportunities are as varied as they are plentiful: Two students helped a Wabash alumnus get a small business get off the ground in Chicago, while another studied religious communities in Indiana. One worked in micro-finance in Bangladesh, while another interned at the National Art Gallery of Belgium. From researching African-American historical sites in Indiana to conducting scientific research as a chemist in Delaware or a biologist in Alaska, students found their internships clarifying and life-changing.
"I had a great time," says senior Gary Simkus, who worked for the non-profit organization Amigos de San Cristobal in Chiapas, Mexico, co-founded by Wabash alumnus David Orr '57 and his wife, Nancy. "I got to see the country and learn about all the programs trying to support the people and communities of Chiapas. I learned to listen to what people need and try to see what you can do to help meet those needs."
Senior history major and future high-school teacher Justin Gardiner spent his summer researching the letters to Abraham Lincoln from a Civil War-era senator.
"Conducting that research gave me a true appreciation for what I'm studying at Wabash and made me certain that I not only chose the right major, but the right career path," Gardiner says.
In 2007, students interned at hospitals, universities, non-profit organizations such as UNICEF and Indianapolis' Partners in Housing, the offices of elected officials, and businesses large and small, including Abbott Laboratories, Eli Lilly & Co., Citigroup, Duke Energy, and the Indianapolis Motor Speedway.
The College Small Business Internship Fund (SBIF) also gives students the chance to work side-by-side with entrepreneurs.
"I have gained a deep sense of direction and purpose with what I want to do with my life," wrote James Tyree '08 of his SBIF internship. "The experiences I had helped me realize that I want to pursue a career where I can have a lot of personal interaction, and can help better my community."
Such comments are music to the ears of Director of Career Services Scott Crawford, who arrived at Wabash in Fall 2005 determined to give students better access to internships.
"There was a problem; students weren't sure where to go," says Crawford. "But people do know that we're the go-to office for internships now.
"All Wabash-sponsored or funded internships are posted at the same time. We do this to make sure that we're all on the same page as far as what internships are available, but also so students can keep straight in their minds the deadlines they have to meet to get any internship, and they can see everything available at once.
Our goal is to make sure that these are accessible, open, fair and equitable for all students. Our goal is for every student to have at least one internship."
Declaring February "Internship Month" is one of many ways Crawford and his staff remind students that internships are both an essential introduction to careers they are interested in and a great way to connect with Wabash alumni.
"They have to realize that they're not living just in the tiny Wabash world; they are competing with the entire world. Alumni can be incredibly helpful communicating this to students. Most of our students who go directly into the workforce go into business in some fashion when they graduate. They need to take advantage of opportunities we offer to connect with alumni."
Looking back on last summer and his own internship, Michael Opieczonek believes he did gain a better understanding of what it takes to compete in the business world—especially as an entrepreneur.
"It takes a lot of creativity. You have to be stress resistant and you have to be excited about what you do," he explains. "Everyone has wants and dreams, but if you want those dreams to come true you have to help them come true."
Learn more about Wabash internships here.
See a list of past internships here.
Photos: Upper right, Michael Opieczonek '09 (Photo by Kim Johnson); lower left, Steve Zajac '10 and Patrick McAlister '10 at Times Square during the College's New York Immersion trip, where students met with alumni to learn about careers in the city.


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The Schedule
Saturday, April 12, 2014 at 12 & 2 p.m. (DH)
UC Santa Barbara at Cal State Northridge
All-time record vs. Matadors: 29-49-1
Last Game: W, 6-5 (Apr. 28, 2013)
Last Series: W, 2-1 at UCSB (Apr. 27-28, 2013)
Sunday, April 13, 2014 at 12 p.m.
UC Santa Barbara at Cal State Northridge
Week in Review
Last week, UCSB wrapped up its nonconference schedule with visits to No. 3 Oregon and Oregon State. The Gauchos dropped all three contests and were dealt a 14-1 loss in their conference home opener against Cal Poly, but the team bounced back with back-to-back wins to end the weekend. In clinching the series victory over the Mustangs, UCSB looked to Shelby Wisdom in the circle who allowed Cal Poly just one run in the final two games. With a 3-3 Big West record, the Gauchos find themselves in a three-way tie for fourth place with Cal State Northridge and Cal Poly.
Chasing History
Kristen Clark is putting together one of the best seasons ever by a Gaucho. She is leading the league with both a .431 batting average and 62 hits. Her batting average is well above the current program's single season record of .417. With 15 games remaining in the regular season, the freshman is also on pace to collect 85 hits, which would shatter UCSB's standing single-season hits record (75). Both of the records are currently owned by UCSB assistant coach Christine Ramos.
W for Wisdom
With 11 wins under her belt, Shelby Wisdom has collected double-digit wins for the third consecutive season. Highlighted by her record setting 24-win season as a freshman, Wisdom's career total of 51 victories places her third in program history. At her current pace, Wisdom is poised to pick up 16 wins.
Bouncing Back
After suffering its worst loss to Cal Poly 14-1 in the series opener, UCSB bounced back with a pair of wins to take the series and move into fourth place. Wisdom led the way by giving up just one earned run after going the distance in both games. Offensively, the Gauchos relied on their small ball in finding the scoreboard. In fact, the team exclusively hit singles in games two and three, while also drawing six walks.
Walk This Way
Through its first two series of conference play, UCSB has drawn the second most walks in the Big West with 27, which trails Long Beach State by just two. Emily Brucelas is the league leader in walks during conference play with seven.
No Base for You!
In dealing 136 strikeouts along with the second fewest walks (85), UCSB owns the second best strikeout-to-walk ratio (1.6) in the league.
Fantastic Four
The Gauchos have collectively clubbed 20 home runs this season with four players leading the roster with four homers each (Boser, Brucelas, Cavazos, Wisdom).
Freshman Trio
The Gauchos have looked young this season as three true freshman (Brucelas, Cavazos, and Clark) have secured starting roles. Along with her team leading walks in conference, Brucelas is fourth on UCSB with 43 total bases. While also the team's starting center fielder, Cavazos is fourth on the club with 16 runs. Clark tops UCSB with a .537 slugging percentage.
Slapping Them Silly
Kristen Clark has emerged as one of the Big West's top hitters after a strong start to her freshman campaign. She leads the league with a .431 batting average and 62 hits. Most of her hits are singles, but she is also tied for third in the conference with four triples. The freshman's hit total makes up over 21 percent of all UCSB's hits this season. The closest Gaucho to that mark is Kathryn Pilpil whose 32 knocks make up 11 percent of the team's hits.
Battery Powered
Pitcher Shelby Wisdom and catcher MeShalon Moore have been the most common batterymates this year for the Gauchos and they have also brought some power to the team's lineup. Moore, who primarily bats cleanup, currently leads the team with nine doubles, which is also tied for the conference lead. Typically batting third, Wisdom leads the Gauchos with 23 RBI and is tied for first with four home runs.
Santa Barbara Swipers
The Gauchos are third in the league with 38 stolen bases, primarily thanks to their two freshman outfielders. Kristen Clark (24) ranks second in the Big West in swipes, while Stacy Cavazos (nine) is sixth. UCSB players have only been caught stealing 10 times this season out of 48 attempts which equates to a 79 percent success rate.
Triples Threat
UCSB has shown a knack for triples this season, having already racked up a league leading 10. Aside from Kristen Clark's club-leading four triples, six other Gauchos have all also recorded one each. Trailing UCSB in the conference are Cal State Fullerton and Cal State Northridge with nine triples, while Long Beach State and Cal Poly both have eight.
At the Plate
UCSB's offense has had a solid start to the season with a collective .286 batting average (fifth in league) and a .408 slugging percentage (fourth). With Kristen Clark leading with a .433 BA, two Gaucho starters (Palomares) are batting over .400 this season.


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AngelStat® Unisex Elastic Cargo Scrub Pants, Ceil Blue, Large, Long Length
Item #: 901-986619MED
Model #: 674NTHLL
Brand: Medline
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$14.39 Each
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The ceil blue, long length Medline AngelStat Unisex Elastic Cargo Scrub Pants (Large) feature two deep pockets that can be used to carry important tools on a patient visit. Featuring an elastic waist, the Medline AngelStat Unisex Large Cargo Scrub Pants (Long Length) easily adjust to your waist size to give you a proper fit. As they are made of cotton and polyester, they can be easily machine washed. The right pocket of these ceil blue cargo scrub pants has a double pocket design to offer more storage space.
- Ceil blue elastic waist scrub pants for male and female medical practitioners
- Fit Size: 36" - 38" (waist); 42" - 44" (hip)
- Combination of 55% cotton and 45% polyester is breathable and gives a good fit
- 2 convenient pockets for carrying essential accessories
- 2 deep pockets for holding accessories
- Large Size
- Ceil Blue Color
- AngelStat® fabric is a Cotton-rich, that gets softer and softer the more it's washed
- Features two-pockets and an elastic waist
- Pants have a deep double pocket on right side and a single pocket on the left
|Color Family : Blue
|True Color : Ceil Blue
|Gender : Unisex
|Staff Apparel Pant Size : Large
|Staff Apparel Type : Pants
|Brand : Medline
|Customizable : No
|Weight : 4.30 lbs. per Each


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After Timbuktu (part 2)
Date created : Latest update :
French forces hurry into key northern cities of Mali. But are jihadists and Tuareg rebels on the run, or digging in for a fight on their home turf in the mountains of the north-east? François Picard's panel takes the long view on the battle to restore Mali's territorial integrity.
- Aboudou CHEKA TOURE. ECOWAS Special Representative in Mali (from Bamako);
- Jean Charles BRISARD. CEO, JCB Consulting International;
- Michael KIRTLEY. Journalist, National Geographic & Africa International. Independent filmmaker;
- William JORDAN. Retired US Diplomat.
Produced by Anelise Borges, François Picard, Catherine Clifford, Christopher Davis.