text:
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Dubrovnik is known as 'the Pearl of the Adriatic', and it's easy to see why many consider this beautiful Croatian city to be a precious gem. Its 13th-century main street literally sparkles, while inside Dubronik's famous towering walls are a treasure trove of historic buildings.
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Sail around the stunning coastal islands of Croatia aboard a replica of a historical galleon, enjoying breathtaking views of Dubronik. Visit Koločepo, Lopud and Šipan, the three most beautiful islands of the Elafiti archipelago. You will also cruise to the Green Islands, where lush gardens and fruit-laden orchards combine with glorious seascapes. Explore the charming villages with their quaint old buildings. Then tuck into a traditional Croatian lunch of grilled fish and wine while enjoying live entertainment by local musicians.
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Tuesday, August 11, 2009
Question and answer-penance
To those of you who said you were PLANNING dietary Armageddon on Day 31, but have since rethought that strategy (Dan from my kettlebell cert...) virtual high five. You've just saved yourself a few days of unhappiness and feeling like crap. Trust me - I've been there. We've ALL been there. Way to take the smarter route.
For those of you whose idea of "cheats" have changed from weekends full of pizza, booze and ice cream to the occasional sweet potato, something covered in maple syrup and one microbrew while out with friends - I'll cheers to that. My cheats are now hummus, a small amount of Soy creamer in my coffee and the occasional Junior Mint. (Swear to Mary Kate and Ashley, those things are so delicious they should be illegal. I suggest you have a friend dole them out, just to make sure you don't get carried away.) And I enjoy my "cheats" more, because (a) I know they're not going to make me feel like crap because they don't include ingredients I don't tolerate well, (b) I'm not eating anywhere near enough in a single sitting to have a negative impact on how I look, feel or perform, and (c) I have them infrequently, so they're more special when I do eat them.
So, back to my serious weekend slacking. For those of you just getting started and having a hard time wading through all the comments, posts and information on the site, I'll give you a day of grace. Feel free to repost questions here, and I'll make efforts today and tomorrow to answer all of them. (Veterans - feel free to jump in and help out too!) This is just a way to get some quick questions answered without hearing the obligatory "we've already covered that..." response.
Note: Please do not ask me to analyze your diet block by block. I really don't have time to get into everyone's business at that level. However, I'm feeling guilty for being away all weekend, and as a recovering Catholic, guilt is a powerful motivator. Take advantage and post questions now, people.
54 comments:
- Jumping Queen said...
First, I apologize. I am still working on formatting the recipes that have been posted over the course of the month. I have been crazy busy too and all that copying and pasting from comments/websites lead to to screwed up formatting for me to fix. It's coming soon.
Second, I had my first cheat on day 33 this past weekend for my son's birthday. It was a ice cream cheesecake birthday cake. It really did nothing for me and I could have honestly done without it. In the past, I would have picked away at that cake over the course of the week until it was gone and now, I didn't even think twice that it was still in the fridge. I can honestly say that I didn't feel any effects from eating so much dairy and sugar (and it was a lot, believe me). Nothing, zilch, nada. I expected this sugar high, hangover, etc. and a gasy, bloated stomach and got nothing.
So I continued back on the paleo life and still feel great. I don't even feel the desire to cheat at all.
In addition to feeling more alert and energized, my body just feels better. I suffered a decent back injury to my erector spinae (lower back) muscle back in Feb '08 from doing a deadlift. It took quite a long time to heal and the muscle was still pretty tight. I felt like an old lady day in and day out as my back felt tight and very stiff and I always had to stretch it out. I also had a lot of muscle tension in my upper back. Guess what? It is GONE! My back feels absolutely the best it has in 1-1/2 years! Coincidence? Maybe, but I believe it is all of the anti-inflammatory foods that I'm eating now.
Moxy-Boss-my questions.
I'm confused about what is considered a cheat. Is it satisfying a craving and eating a cookie for example, or is it simply eating something that has added sugar/sugar substitute (say salad dressing, or diet soda or for the drinkers out there-an alcoholic beverage for example). Is having nutrasweet or oatmeal in moderation (in an occasional diet soda for example) considered a cheat? In a nutshell, would you just say that if you have anything that has one of the forbidden ingredients in it a cheat?
I've heard that some people "Paleo with dairy" or. In my case, I felt no ill effects from dairy. I would love to be able to have my oatmeal with yogurt for breakfast a few times per week. This would be considered a cheat? I've read the previous posts regarding dairy and I understand that it should be eliminated. But if I feel no ill effects, does that mean I can safely eat it and be "Paleo with Dairy"? I'm not asking because I want to have cheese, sour cream, etc all the time. I'm really just asking about yogurt/oatmeal and having a smoothie with yogurt.
I don't weigh my food or zone it, and really just eat when I feel like it. Is there a specific gram ratio that is recommended for better performance? My weight hasn't changed this past month nor do I think my BF% has dropped at all.
I may have asked too many questions in one post for you, but I'm sure lots of people have the same questions.
- August 11, 2009 at 6:12 AM
- Melissa Byers said...
@Jumping Queen (Angie): First, I can't believe I'm reading this, coming from the lady who told me her Splenda was non-negotiable. You've come a long way, and I'm super happy this has been a good experience for you.
A "cheat" (or free meal, or treat, or whatever) is, I suppose, something you eat that you wouldn't consider part of your normal, everyday diet. Like, I don't eat maple syrup every single day, so I consider it a special food. The good news is, that's entirely YOUR CALL. Want to incorporate Greek yogurt back into your diet on a regular basis, or hummus, or things containing vinegar, or Stevia sweetener? Go right ahead. You have to figure out how to make this eating plan work for YOU for the long haul. So a cheat is whatever you say it is - nothing more, nothing less.
I am glad your cheesecake left no ill effects on your digestive tract - that's fantastic to know. I do suspect too much of that and your back will start acting up again. You hit the nail on the head with the anti-inflammatory properties of this diet. Which is a really important point - just because your one experiment with grains or dairy or legumes went okay short term doesn't necessarily mean it would be okay to incorporate those things back into your diet for the long term. Things like achy joints, skin issues and other maladies may be lurking around the corner with repeated use of those foods. Just a word of caution as some of you take your "cheats" for a test drive.
Finally, there is no magic ratio, but I've found (very generally speaking) that somewhere around 50% fat, 30% protein and 20% carbs works well for most people. Everyone is different, and you'll have to play around with this for yourself, but that's not a bad ballpark, in my book.
- August 11, 2009 at 7:36 AM
- ~jo said...
just dropping by to say that I saw a link here from Crossfit forum and you've inspired me to get more serious. I was doing 'mostly' paleo, but I'm taking your 30 challenge. My first thought was to put it off because my birthday is next weekend... but for frick's sake- why does my birthdya mean I get to put crappy food in my body?? Thanks for the inspiration, Day one was yesterday and I feel good, strong and able to do this.
- August 11, 2009 at 7:40 AM
- Joaquin said...
Hi Melissa,
I have been following your blog for a while and the 30 days challenge comments. Although I have not signed yet (still working on eating new veggies, so I have more variety) I ´m 90% Paleo thanks to your advice and the info everybody is providing.
I am starting the IF (fasting), looking at 1-2 days a week. Now what is your view on fasting and my main question is: what is "better" to do the fast during my rest day (today) or during say weight days?
Thanks again for all the help and advice. I do promise to start with the 30 days real soon.
- August 11, 2009 at 8:23 AM
- Melissa Byers said...
@Joli: Way to jump on board! And your birthday can be your excuse to eat gorgeous, healthy food (like a beautiful cut of steak, grilled and seasoned vegetables and fresh berries for dessert) and treat yourself in that fashion. Keep us posted.
@Joaquin: IF is a totally different animal. It's what I consider "advanced" - you only want to incorporate it when you've dialed in on your quantity, quality and macronutrient proportion. That having been said, there is no one answer here. You're going to need to play around with it a LOT. Fast on rest days, and on training days. Fast for 16 hours, then try 20 the next. It's VERY individual, so you have to be willing to black box it for yourself around a whole host of factors. Which is why you need to make sure your diet is dialed in FIRST. If you're playing around with factors related to fasting, then you need a constant (what you eat, and how much you eat) so you can more scientifically approach what may or may not be working with the IF. Make sense? If you haven't already, read Mike O'Donnell's excellent article on incorporating IF into your diet.
- August 11, 2009 at 8:40 AM
- Amy said...
Yay! I asked this a while ago and didn't get a response:
I've been tracking all my food on fitday.com. I'm regularly falling short on my calcium intake - about 40-50% of my RDA. All other nutrients are above RDA, except occasionally iron. Now I've read the argument that other populations take in a lower amount of calcium yet have less incidence of osteoporosis HOWEVER I wonder if I should supplement?
The one day I met my RDA for calcium I downed two cups of cooked spinach in a sitting and I found it gagalicious. I'm mixing spinach in with my other meals and can tolerate that, but I'm still not making the magic 1000mg of calcium. I'm going to attempt sardines as well, but it seems that getting calcium intake right might take a lot of effort - the kind of effort that starts making this neurotic and un-fun.
So should I supplement to get the 1000mg per day, or will I do fine on a lower amount of calcium because Paleo (supposedly) creates a better environment for absorption/retention of minerals? Are there "good" calcium supplements and "bad"?
- August 11, 2009 at 9:44 AM
- grubinski said...
I've been eating Paleo for about 3+ months, and doing IF from the start. I don't see it as advanced, I've had no problem with a 24 hr fast once a week. Workout day, rest day, doesn't matter. I tend to do it on the weekend a lot because then I have more time to "get shit done" without worrying about eating.
- August 11, 2009 at 9:52 AM
- Melissa Byers said...
@Amy: Dr Cordain says it better than I ever could, so check his Calcium FAQ. Long story short, if you're eating your vegetables, you don't need to supplement. It's not just about how much calcium you take in, it's about how much you excrete. Eating in this fashion helps us retain the calcium we consume, and gives us stronger bones.
@Grubinski: And a 24 hour fast, even once a week, would absolutely kill me. It's very individual, and it often requires some tinkering and patience to get it right. I don't IF any more because I was having a really hard time getting all my calories in during my feeding window, but you're right... having extra time and not having to stress about eating every couple of hours when you're busy is a REALLY nice benefit of IF.
- August 11, 2009 at 10:02 AM
- Brandon P. Petersen said...
No questions...
just letting you know I'm showing up outside your office..
thanx much
good day
- August 11, 2009 at 10:17 AM
- Brandon P. Petersen said...
PPS- it's funny....after this was such a success, i am seeing these "30 day challenges" popping up all over the place!
- August 11, 2009 at 10:21 AM
- Meggilizz said...
Good morning! :) I still haven't been able to complete a full 30 days of TRUE Paleo :( I guess I just need to do it & quit bitching, right??
I go to Mark's Daily Apple a lot for info and it's been very helpful. How do you feel about Intermittent Fasting? I really want to try it, but my Crossfit trainer said I should wait until I hit a stalling point doing Paleo. I guess I'll have to give Paleo a fair shake (NO CHEATING MEG!!) before I decide on when to start IF. :)
- August 11, 2009 at 11:06 AM
- Meggilizz said...
Okay DUH! I guess I could've read the other comments before posting! WHOOPSIES! Maybe I'll start with smaller fasts and work my way up--skipping a meal once a week then more as time goes on. :)
- August 11, 2009 at 11:08 AM
- Oh, what have I done? said...
Hi Melissa,
Thank you for everything, fist of all. Nothing much has budged by way of body fat on me during this initial 30 days. If I want to lose body fat, does that mean I have to start doing some kind of weighing and measuring (which terrifies me because it brings up old obsessions with food and generally screws up my mental health). Will I have to quit fruit? Will I have to start screwing around with grams of carbs and post wod foods etc.? What has been found to be the most successful method for losing body fat for a not too overweight (maybe 10-15 pounds), fit crossfitting healthy woman?
Thanks. I think I know the answer, but I want to hear your advice.
- August 11, 2009 at 11:38 AM
- Davie said...
Im on day 22 and feeling great. Still need to stop having milk in my coffee but dammit, black coffee is awful!
- August 11, 2009 at 12:54 PM
- hannah eileen said...
Hey all! My fiance and I decided to jump in on the 30 day challenge. We are on day 9 and I am doing great. The candy dish at work and roommates' drinks at home are the only things tempting me. I am still training my mind that I am not hungry or thirsty just because it's convenient.
Melissa, my question is pretty simple and not about Paleo itself. I have been catching a lot of sh!t from my close friends and family about this 30 day challenge. What is the best thing to say to people who put Paleo down/call it unhealthy/laugh at the food I eat?
Also, thanks to everyone for recipes and words of inspiration. I check this all the time when I am feeling weak. Keep up the good work!
- August 11, 2009 at 3:51 PM
- Soulrich said...
Amy, this is not put down at all but your comment made me smile ear to ear for this reason... I have always like spinach since I was a kid(yes probably because of popeye). So ONLY eating 2 cups of spinach to me, seems like total agony..... Funny how people are different! :)
So I fell off the wagon a bit this weekend, which leads me to now know I am NO WHERE near ready to cheat at all. Started my next 30 days today. Started kettle bell class Sunday... learned you should not do two days in a row no matter how good of shape you think you are in... still cannot move.
That is where I am! Oh and of all the cheats I felt no ill effects, but I did gain back weight. But it makes me feel better not to cheat, so back on the paleo wagon I am!
- August 11, 2009 at 4:14 PM
- Melicious said...
Hannah Eileen, I'm sure the Moxy-Boss will have an answer for you, too... but when I get raised eyebrows at work when I'm eating salmon and cabbage while everyone else is eating pizza, I tell them something like, "That looks good, but I'm eating this because I'm training to be a supehero." I try not to sound smug; that only works sometimes.
The other thing that works is explaining what you CAN eat, rather than can't... Man! You should have seen my dinner last night. I had a big piece of grilled chicken, homemade baba ghanoush, some steamed green beans, a handful of almonds, and the freshest peach EVER. It was so good!"
I mean, who can argue with food like that?!
- August 11, 2009 at 7:39 PM
- Melissa Byers said...
@Oh What Have I Done: There is no one magic answer for fat loss, but you do NOT have to weigh and measure to make it happen. Eating super clean and eating ENOUGH should take care of that, with time and patience. Every fat loss plateau I've ever been stuck in - every one - was broken when I started eating MORE. Try upping your fat and protein and see if that jump starts any changes. Also, diet isn't the only component. When was the last time you picked up something really heavy? Like, so heavy you could only pick it up, like, once or twice? Picking up heavy stuff + good, clean eating + plenty of rest = the sure fire recipe for lean, mean bodies.
@Hannah: Learn from all of my mistakes, my dear, and don't bother trying to explain to ANYONE what it is you're doing (or why) unless they show genuine interest. And saying, "Your diet must be really boring!" or "Oh, you're just being anal" is NOT genuine interest. The best path is to LEAD BY QUIET EXAMPLE. Just keep doing what you're doing, not criticizing other's food choices and not publicizing your own. Other people will eventually see you looking happier, healthier, and more energetic. And THEN the questions will start coming, slowly and tentatively at first... but they WILL come. Prepare yourself - I've "converted" a busload of people to this way of eating just by way of setting the example. (And all of them, by the way, are sorry it took them so long to catch on.)
- August 11, 2009 at 7:47 PM
- Robbie said...
It's been along time since I felt this good. I'm in control completely. I will admit, I've been absent off the posting for a bit. I had some regretful days where I was killing it in the gym, killing it caveman style...then having ice cream at night. I felt terrible, hungover and rundown...guess I needed that point made for myself that nothing tastes better than feeling and performing well. I've been introducing certain things back in slowly and one at a time...peanut butter(for cost, I have kids) and cause I LOVE it and I've never felt the need to binge....franks red hot on my eggs in the morn.... and I have have one beer once and two beers once...tasty, no probs after. Other than that, I just forget half the time that I am eating "paleo". My mindset it that I don't even consider grains or dairy to be items in my scope. Can't thank you enough Byers...I'm a convert..who had to stumble first to realize it. By product of clean(almost) through 37 days: 7 pounds fat loss, 1 pound gained.
- August 12, 2009 at 7:21 AM
- winnipeglove said...
Moxy Boss, I have a question for you. This is relating to the post OWHID wrote.
I'm hearing mixed messages about leaning out. I understand that everyone's body is different. Some people advocate cutting fat, carbs, and overall calories for leaning out. Others advocate eating more in general and heavy lifting.
I crossfit 4 days a week, run 10K once/week, and bike 5 miles every day to and from work (at the very least). I don't drive and walk every where when I'm not biking. I eat around 1500 calories with a 50-30-20 (f,p,c) ratio. I'm 5'3 and 135 lbs. I'm not concerned about my weight, but I would like to decrease my bf.
Am I not eating enough? I feel satiated throughout the day. This would be day 36 of strict paleo (minus the Guinness and muffin I ate on the weekend).
Sorry for such a long post. I've also thought for the longest time that I have a relatively slow metabolism and it's been very, very hard to lose the last bit of fat.
- August 12, 2009 at 9:48 AM
- Mindy said...
OMG, I am soo relieved to read Byers' reply to Oh What Have I Done!! Measuring and weighing makes me really miserable. I use to zone and old habits die hard so I am still measuring my proteins and carbs, but not my fats and if I'm still hungry I'll either up my fats or protein without measuring. In comparison to measuring zone-style, I would say I've been minimally measuring and I have lost weight and am feeling great!!! I hope this brings you some peace of mind "OH WHID." I think the key is time. We just gotta stick to eating clean, doing metcons and heavy lifting, and give time, time =) We will get there!!!
Any advice from others out there??
I also feel like now I am trying to just lose those last 5-10lbs and I really am struggling with flattening/getting rid of my "tummy pooch." I rarely eat fruit, but just like "OH WHID," I duno how to lose these last few pounds. I do CF WODs (2 days more metcon based, 2 days weight based, 1 day mix) I think the weight will come off with time and I just gotta be consistent with my eating habits and get good WODs in every week... But if anyone has any advice.. I am ALL EARS!!!
- August 12, 2009 at 9:54 AM
- Mindy said...
whoops... meant to say "I do CF WODs 5 times a week"
wow, it makes me feel better than it seems like a lot of ppl are trying to figure out how to lose those last few pounds/lean out. I'm glad I'm not alone.
- August 12, 2009 at 9:58 AM
- Melissa Byers said...
@Robbie: First, welcome back. Second, it sounds like you're doing a fantastic job figuring out for yourself where you want to "live" with this diet. Ice cream every night may not be okay with you, but once in a while it may balance just fine. It's NECESSARY to make some mistakes along the way, so don't beat yourself up about it. Just learn, and move forward - which is exactly what you're doing. Virtual high five.
@Winnipeglove: My dear, 1,500 calories a day isn't enough to support your activity level. At all. You are not eating anywhere NEAR enough. I bet you could throw 1K calories on top of what you're doing right now and things would just start MOVING. Of course you're not dropping fat, as your body is holding on to whatever it can.
Your ratios look good - keep 'em there. First, make sure you're getting enough protein. If you're not getting around your body weight in grams per day, increase that first. Round out the rest in fat, from various sources. Nuts aren't the only way to get your fat calories in! Fattier fishes (like wild Alaskan salmon), coconut and coconut oil, extra virgin olive oil, olives and avocado are all great sources of fat. And then tailor your carb intake to energy levels.
Try tacking on 500 calories a day, right this very second. Stay clean, but start eating more in each meal and see what happens. I suspect that's all it will take for you to start seeing some action.
Eating more is the flag I'm flying these days - for many of you, AND for myself.
- August 12, 2009 at 9:59 AM
- winnipeglove said...
Thanks MB! If I have to, I will eat an entire avocado in one sitting. Eating will become a part-time job, haha.
It will be hard to change my mindset. I used to try and keep my calories at 1200 max for fear of gaining weight. I developed a fear of eating and convinced myself I had a SLUGGISH metabolism.
I'm still afraid to gain weight with eating all this food. But I will try it for a week or two and see what happens.
- August 12, 2009 at 10:34 AM
- Melicious said...
GooOOOOO, Winipeglove! It can be really scary to eat more, but trust me... it's fun and it works. When Moxy-Boss told me to eat more and more FAT, I kinda freaked, then I did it and felt AWESOME. And then I began the fun exploration of tahini, Sunbutter, almond butter, avocado, etc. WOOT!
Trust the plan.
- August 12, 2009 at 10:43 AM
- Brandon P. Petersen said...
When in doubt, EAT MORE :-)
more i eat, more i lose... it's weird yes, but way it is...when i am around 3700 calories, i seem to stay the same...when i up it to a little over 4k, or around 4...my weight starts to drop...
crazy crazy crazy the way our bodies work...
- August 12, 2009 at 10:48 AM
- Mindy said...
@winnipeglove... I feel ya girl!! The whole concept of how to lose weight is so twisted due to society. I know its scary to think about eating more. I have hypothyroidism, so my metabolism is "slugglish"/"slow". I listened to Byers and even though I was nervous about eating more fat, I did it and I haven't gained, I've lost!! We gotta eat fat to lose/burn fat. I uped my fats and decreased my carbs. It is all trial and error and I'm still tweaking (as you can tell by my post above LOL). I hope you are able to figure out what works for you!!
- August 12, 2009 at 10:51 AM
- winnipeglove said...
4000 calories!! Holy Jebus. I can't even imagine how one could eat that much in a single day.
Brandon, what on earth do you eat? You must do shots of olive oil.
- August 12, 2009 at 10:56 AM
- Brandon P. Petersen said...
ya, i felt that way at first, but now i have to watch what i eat, to not climb much higher, and make sure my ratios are correct..i am around 50 / 30 / 20...but some days that Carb ratio is more towards 25%, depending on activities....
but i train A LOT..between Crossfit, Jiu Jitsu, MMA and other sports, i really am very active 6 days a week, mostly numerous sessions per day etc...
My breakfast is generally around 1000 calories in itself so...Where i lack is Veggies...I eat about 130-150 carbs per day...i do eat a lot of fruit (love the lara bars) :-)
I eat a lot of nuts..no grain no dairy etc...My NON Paleo is Whey Protein. I do still do Whey protein shakes here and there...few a week..just straight whey in water with bananas after training etc...
i eat a lot of meats, TONS of sunbutter and Brazil nuts LOL...
Although i HAVE done the EVOO shots, i dont do them generally...im not a fan of blocking the nose, and chugging LOL...i have no problem with fat, with bacon, eggs, nuts etc...so def dont have to worry about getting my fat in. .
and i am NOT genetically gifted, or gifted with a crazy metabolism...so i am straight proof that Byers is a genius, and knows her $hit....
I was on off Paleo type for last few years...never straight out until now, with the no dairy no grains etc... Couldnt be more happy, and still learning, playing with things...
i wish i could get more friends following this, be they simply are mentally weak, and i dont have the patience to deal with them :-)
It seems everyone is filled with excuses these days...and its mostly the ones that *itch the most, or complain...its comical stuff :-)
congrats to everyone on here that actually followed through with the 30 day, or even if you cheated , whatever...You know it, and it just makes you want to eat that much better later... i still cheat, not scheduled, just whenever...and i dont feel bad (i feel bad physically) but not like upset with myself. The worst is the people that cheat then *itch and moan and complain....
i think a good rule of thumb..DONT CHEAT UNTIL YOUR WHERE YOU WANT TO BE! If your trying to lose a ton of weight, body fat percentgage, whatever..why cheat at all? Why put a bump in the road? Dont we in life ALWAYS want to choose the path of least resistance? Have your cheat meals, or play with things, once your where you want to be....NO? Maybe that's just my thinking...
phew, that was long...am i even on on subject? :-)
- August 12, 2009 at 11:07 AM
- Melicious said...
My friend Carla posted this to my blog a few months ago, and I love it:
Excuses are boring.
The end.
- August 12, 2009 at 11:13 AM
- winnipeglove said...
Excuses are boring AND annoying!
- August 12, 2009 at 11:26 AM
- markdavis said...
LaraBars - Paleo or no?
Thoughts - if you need a snack is this a yes or no. They seem simple enough - for example: dates, almonds and unsweetened cherries.
I get tired of packing almonds, carrots etc..
Aside from buying a product with a girls name on the wrapper, should I seek out or avoid.
Mark Davis
- August 12, 2009 at 2:51 PM
- Mindy said...
LaraBars ARE paleo and delicious. Just watch the ingredients, cashews technically aren't paleo and I'm not 100% sure on the stance of cocoa powder (I think its a personal choice). Just be wary that they are high in sugar and carbs. I am sure Byers will have better advice in regards to larabars. Many of us have fallen in love with them but have been warned to not overeat them/not to eat them too often. There are better "alternatives" (i.e., fat wise: different types of nuts (I love almond slices), coconut flakes, carb wise: celery sticks, cucumber slices, veggies =) etc.)
Hope this helps some!
- August 12, 2009 at 3:10 PM
- winnipeglove said...
Lara Bars are great. As Mindy says, watch the ingredients of some of them. Cocoa is not allowed on the strict paleo.
However, they can become pricey, so they are a treat for me. I even see them as a 'cheat' because of the high carb/sugar content.
If you have some time in the evening, I suggest you make your own bars with a food processor. This website has great instructors with photos: http://enlightenedcooking.blogspot.com/2008/02/home-made-lara-bars-energy-bars-part-3.html
- August 12, 2009 at 3:14 PM
- Brandon P. Petersen said...
Not to throw people off the bus, cause i am sure there is much better things you SHOULD be eating than this, but i had to share...
- August 12, 2009 at 3:35 PM
- Robbie said...
Thanks Moxy-Boss, I never left, just hid in corner, sneaky and shameful, I'm not the type to fret over a stumble; admit,breathe, move on !The ice cream days were three in a row, two weeks ago..then a pitiful met con performance brought me back down to planet head out of my ass. Bonus today..a friend that works at a nutrition store tossed me a box of lara bar knock offs. I think my biggest change in my mindset is that I no longer see having something non paleo as a cheat, rather a treat. Treat implying that's it's rare and special...like this weekend I'm making my bacon wrapped blue cheese and red onion burgers...bunless, but decadent.
@Brandon P: That's just evil...may a pile of pancakes fall into your mouth as you cross the street. ;-)
- August 12, 2009 at 7:47 PM
- Tuff said...
I've only posted once but have been following along. I'm on day 11 with no cheats or even questionable bites. I still don't feel any different which is somewhat discouraging, considering how bad my diet was before committing to this. I guess I have not been eating enough either (1200-1600cal/day at 5'8" 160lb). I'm eating way more fat that I ever have on any other diet I've been on. I'm trying not to think of this as a diet, but I am hoping for weight loss.
Is the gram of protein per body weight, lean body weight, or just body weight? Either way I'm probably low, unless you can count protein from nuts and veggies?
I have a question regarding strictness. I found that my canned tuna contains vegetable broth with soy and my canned chicken breast contains some corn starch. There can't be much in these cans. I have not eaten them, but canned meat comes in handy when there is no refrigeration. Is this too strict, or do you all agree that I shouldn't eat these?
Does anyone know how long you can store paleokits in the fridge? I ordered some because I have a 3 day out of town conference coming up and the hotel room doesn't have refrigeration:(
Guess I'll go eat some sunbutter...
- August 12, 2009 at 8:17 PM
- Michael said...
Holy cow! Paleo Kits! http://www.paleokits.org/
Does anyone know of a good way to measure body fat? I can't do calipers.
- August 13, 2009 at 12:17 AM
- Erin said...
Question for general carb intake management, not for the super strict 30 day duration:
Using wine for cooking. . . (aside from the obvious danger of having an open bottle of wine around) what happens to the carbs in wine when you cook with it? Do you need to count it as if you were drinking that same amount or does the end carb count change as the alcohol cooks off?
Little about me - I'm a long time reader (on both this blog & on Melicious'), first time commenter. Started CrossFit a year ago Feb, tinkered with Zone last summer, started paleo in March. Love the way I feel when I'm eating clean - definitely notice a (negative) change in my mood & overall awesomeness level when I stray from the path.
Thanks to everyone here for providing such great comments, support, & entertaining diversions from my otherwise mundane work days!
- August 13, 2009 at 2:25 AM
- Steph #7 said...
Thanks for such a fantastic blog - I love the frank, in-your-face approach. I'm on day 11 and am doing the 30 challenge before I launch my clients into the Paleo world. I'm also focusing on <30 g carbs per day in an attempt to lean out. A few questions, that I hope Melissa or other readers can answer:
1. Can any 30 day-turned Paleo evangelists comment on the amount of time before appearance changes kicked in, if it was (or wasn't) important to you? Beginning day 11 I thought I would have seen changes by now.
2. Days 1-3 I was on a physical high but I've been dragging since then. Nowhere near feeling like I could hit a PR.
3. Protein - I realize that I was using dairy for protein because I really just don't enjoy meat. I eat my fair share of lean chicken, turkey, tuna, other fish and egg whites (occasionaly yolks) but am so bored with it that it's difficult to get the food down. Ideas?
4. Finally, by eating clean protein and fats, I feel full but nowhere near satisfied. I'm trying to determine if this is normal adjustment or if it will continue? It just seems nothing tastes good....except sunbutter, oh my.
I'm probably a little low on protein and perhaps overall caloric intake, but thought it was worth asking the local experts!
Thanks, Melissa & everyone - keep it up!
- August 13, 2009 at 3:42 AM
- Hi, I'm Ginny said...
I've been following along for a while now. I am on day 13 and going strong! I read somewhere that turkey sausage is OK on paleo. Is that true? If so, is there a good brand anyone can recommend that is super paleo friendly?
- August 13, 2009 at 9:59 AM
- Mindy said...
@Steph #7-
don't lose hope!!! I saw major body differences around day 15 (flatter tummy). It seems that most ppl noticed "appearance changes" around the end of 2 weeks! And even if you don't see changes by then, keep going, cuz with time, you WILL see changes!!
Keep up all the great work!!!
- August 13, 2009 at 12:48 PM
- Mindy said...
@Steph #7:
Oh and as far as proteins... have you tried using different spices/seasonings?! how about shrimp? ground turkey? ground turkey burgers?
I know things can get bland. I spend a lot of time searching for recipes and have discovered my love of cooking!!!!
hope this helps a bit!
- August 13, 2009 at 12:56 PM
- Steph #7 said...
@Mindy -
Thanks for your encouragement and advice. I've realized that part of my frustration is not having ample time to cook/prepare food which means I have to grab what is quick and fast. I stopped at the store after my workout the other night to get shrimp(and yes, I love it!) but the fish dept was closed by the time I got there! I do well when I can spend a Sunday preparing for the week but if I don't, it really becomes a challenge! I'll stay on the paleo train and ride this thing out.... :-) thanks!
- August 13, 2009 at 1:15 PM
- winnipeglove said...
@Steph #7: At the third week, I almost wanted to give up. I thought to myself, "Why am I putting in so much effort with crossfitting and eating paleo and not seeing any changes?!?"
The changes at first are subtle. For me it was towards the end of the thirty days I felt a noticeable difference in body comp. I visited my mom and she thought I was starving myself to lose the weight. Actually, I've been trying to stuff food in my face.
Stick with it. It's hard and discouraging at first. Once you get over the initial bump, you'll be really glad you stayed with the plan.
- August 13, 2009 at 2:05 PM
- Renee said...
A moment of enlightenment to share with the group:
I just started a new temp position yesterday. My team's very nice, but their nutrition "rules" are totally out of whack. They've made popcorn both yesterday and today.
Although I've never _loved_ popcorn, the aroma of it was always inticing and usually "forced" me to eat a couple kernels. Both yesterday and today I'm not inticed, nor am I disgusted...I am completely indifferent.
Day 14 :D
- August 13, 2009 at 2:29 PM
- Renee said...
michael. paleo kits are delicious and measuring tapes work.
there's a good bf calculator that i use here: http://www.linear-software.com/online.html
Keep in mind that no bf measurement tool except the dunk tank is precise, but sticking to one method and continuing to measure in the same way will give you an accurate trend...even if the actual number isn't quite right.
- August 13, 2009 at 2:33 PM
- Melicious said...
True story:
I'm working on a humongous deadline for a 90-page document that's going to our client next week. (If I tell you the name, I'll have to kill you, but it's a major national pizza chain.)
Anyhoo... the team ordered lunch in today, and I ate my salmon, cabbage, etc., etc.
But I just walked in the team room and there was a bag of big, delicious-looking brownies, and I decided to have a treat and eat a bit. I picked up a fork, broke off a corner -- just a regular-sized bite -- and took a nibble.
But now I'm talking to my co-worker, right? And it seems rude to spit out the brownie, plus she was so happy I was eating it 'cause I never eat the food treats she brings us. So I'm talking and smiling and pretending it's good. Walk to my desk with the remaining half-bite in my hand. Toss it in the trash. Eat a cucumber slice.
I'm feeling quite proud and quite lame at the same time. And, if I'm honest, maybe mourning a little for the love I used to have for comfort food. But then again, now my comfort food is Sunbutter and avocado and strawberries and fresh figs so it's all about perspective, I guess.
- August 13, 2009 at 5:09 PM
- Jen said...
@Melicious - I also don't get the same satisfaction from eating the old comfort foods of past. Bread literally tastes like cardboard to me now and diet sodas have a strange taste to them (in college, I subsisted on ramen, Diet Coke and cigarettes...who didn't???). Although I firmly believe it's very much like smoking. Once you've quit for any length of time, that first drag is just horrendous. However, once you've made your way through the better part of a pack, they begin to taste delicious again. For me, it's the same with processed foods...the first bite is terrible but I know if continue to eat them, I'll become addicted to them again. I chalk them both up to being poisons.
- August 13, 2009 at 6:24 PM
- Jen said...
One additional comment...for those of you that are frustrated with not seeing results....take photos of yourself weekly (I did and do even though I avoid cameras at all costs). All I can say is that the camera picks up subtleties that your eyes can't through a mirror.
- August 13, 2009 at 6:30 PM
- Melicious said...
Hey, Moxy-Boss. Question for you... this came up today and made me curious about what your advice would be.
Here's the situation: I'm at the office, and I've almost exhausted my stash of paleo-zone snacks. All I have left is half a Larabar. You how I'm pretty committed to eating protein+carbs+fat together. But the Larabar really goes best with a little protein.
There are no paleo-friendly protein sources to be had in my office.
Do I:
A) eat the half Larabar and not worry about the carbs without their lovely protein partner
B) eat the half Larabar and the 2% cheese stick in the refrigerator that I can steal from my co-worker
C) eat the half Larabar and some sunflower seeds
I went with A today.
I wouldn't choose option B because I know it will make me feel like I swallowed a kettlebell.
But I'm curious, in a pinch, better to go without protein for a little while until you can get a good protein source OR eat a sub-optimal protein source instead. Guidance, great one.
- August 13, 2009 at 7:57 PM
- Melissa Byers said...
@Mindy - You get to a point where you've been eating really clean for a while, and have already realized all the fast and easy gains that come from changing up your diet. Now, the process moves more slowly, and you have to be more attentive to the details. Here's where macronutrient proportion, quantity and playing around with things like a PWO meal and IF may come in handy. Don't discount the impact mixing up your training can have, too - maybe it's time to pick up some heavy stuff. Point is, progress is harder earned the more "advanced" you are. Keep doing what you're doing and start black boxing some factors. Change may come slowly, but it WILL come.
@Julie: Protein is another one of those factors that you sort of have to play around with. A gram per pound of bodyweight is an easy place to start. I've read that you actually need LESS protein on a higher fat diet, because fat is muscle sparing. And then I've also heard people like Robb Wolf say he does much better on a lot more protein than a plan like the Zone diet recommends. So, start with bodyweight, and take it from there.
As for the crap in your tuna and chicken... find another brand. There are good albacore tuna pouches with NO added ingredients or MSG or other chemicals, and you can roast a whole chicken and store it in Tupperware for the week for the price of a few tins of sub-par meat. It's not about being "strict", it's about making better choices. I don't need corn starch in my meat, thank you very much.
@Erin: Booze burns off as you cook it, no need to count it in your stats.
@Steph#7: Um, on <30g of carbs a day, I seriously doubt the PR train is comin'. Others may disagree, but I've not yet seen any of my clients (or myself) do well in the gym on that few carbohydrates a day. So, you want to lean out fast? Cut carbs. You want to perform better? Eat. You probably can't do both at the same time.
You're only on Day 11, honey. You can't counteract year upon year of past dietary habits in eleven days. Be patient - changes happen at different times for everyone, and new tastes can be slow to develop. If you over-salted the crap out of all your food your entire life, anything unsalted would taste bland for a while... despite the fact that your "old" way of seasoning was, in fact, gross. Patience.
@Ginny: I love Applegate Farms chicken sausage. There's some maple syrup listed at the end of the ingredients list on the flavors I like, but I'm totally okay with that because they're really good. You should be able to buy them at your local grocery store - there are other brands too, just as good. Just check the ingredient list. It should be very short, and totally recognizable.
@Melicious: First, love you. You are such a dino-chow superstar, and I can't thank you enough for riding shotgun with me here and helping so many people.
Second... if your "sub-par" protein choice was something like deli turkey slices or jerky with some soy sauce, I'd say go for the sub-par protein source in an emergency. Dairy, however, is a crappy protein source, and I would rather you go without. Seriously - one afternoon of short calories isn't going to make a lick of difference. So... Larabar, or Larabar and sunflower seeds... either would have been okay. Glad you skipped the cheese stick.
And the idea of always having to eat a carb with a protein is unnecessary when you've restored decent insulin sensitivity. At this point in your diet, your body should be releasing only as much insulin as it needs to work through what you've eaten. So if it's an emergency situation and you're hungry and all you've got is an apple, go ahead and eat it. No harm, no foul.
- August 13, 2009 at 9:05 PM
- Melicious said...
More true tales from Corporate Jail.
The HR rep and receptionist are walking through the office right now with a wheeled cart covered in plates of cookies.
I said, "What is THAT?"
"It's COOKIE DAY!" the replied in unison. "COOKIE DAY!"
"Want a cookie?"
I said, "No, thanks!"
And they pushed the cart past my row to the rest of the office.
I"m now eating a piece of chicken and a handful of almonds.
I wasn't tempted by the cookies at all. Is it bratty to resent the cookies? I mean, it would be super nice if they brought me my snack every morning instead of being poison pushers.
- August 14, 2009 at 12:05 PM
- Trey said...
It's Carrot Stick day!!!!just doesn't have the same ring to it
- August 14, 2009 at 1:48 PM

subset: commoncrawl


text:
Multi Colored Woven Stool
Item# 05-0687
Handcrafted fair trade accent table and seating
Kick up your living space a notch with our happily-inviting, hand-painted Multicolored Woven Stool. Handcrafted by fair trade craftspeople based in Hanoi. Sturdy iron wired framing. Adds extra seating in a pinch or makes a great side table.17"H x 18"D (top) x 13"D (bottom). Vietnam.
Multi Colored Woven Stool Features:
- Painted in a palette of vibrant colors
- Makes an interesting accent piece in any décor
- Great as an accent table or for extra seating
- Sturdy iron wiring is framed in a round shape
- Stylish woven plastic wiring on outside
- Created by a fair trade group in Hanoi, Vietnam
From Au Lac Designs, a fair trade group
PrintClean with a soft cloth. 17"H x 18"D (top) x 13"D (bottom)


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Red Robin will be hosting their Jim Day on December 4th. If you have the name Jim, Jimmy or any derivative, you get a free Sweet Jim Beam Bacon Swiss Burger. If you are not a Jim maybe you live on a street with that name? You must show ID to prove your Jimminess!
So if you are a James or live on Jimmy street, here's your free burger at Red Robin!
Thanks, Anna Marie!
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Buddha Wood Carving Made of Antique Teak Wood 25"
Item # 25w19a
Price: $295
Please take a minute and click here to tell us about your experience with Lotus Sculpture, our customer service and how you like your statue. We appreciate your feedback!
I cannot say enough positive about my experience in working with Kyle at Lotus Sculpture. I made a purchase of a beautiful Buddha, and it was damaged during shipping. Kyle was so positive and supportive, professional and personable: as unhappy as I am over loosing the beautiful Buddha I had chosen, Kyle worked with me to find another. I am very delighted with my Buddha; the new one has arrived safetly and is even more amazing than Kyle could describe. Every time I have ever contacted Kyle with any question, he has been very quick to respond, and given me good information. My overall experience with Kyle and Lotus Sculpture has been very positive, and I am looking forward to future satisfying events. Thank you, Des.Reviewer:Ava Desiree Hutsell (Warwick, RI, US)
Buying these Ganeshas were a dream of mine for so long and I'm glad I did. Kyle was absolutely wonderful to deal and my Ganeshas came rather quickly and beautifully packaged. They are treasures on my altar and already I'm thinking of my next purchase. Thank you Lotus Sculpture for your wonderful service.Reviewer:Aman Pillay (Auckland, Auckland, NZ)
I have been looking at this statue for years, and knew deep down that I wanted to add it to my collection of other Lotus Sculpture statues. This antique statue is unique (estimated to be between 50 and 200 years old) and was offered to me at such a special discount that I felt overwhelmed when I opened the box, carefully packaged by Kyle and his team. When I looked at Goddess Meenakshi I smiled, because her nose is slightly crooked just like mine! I knew immediately that I am part of her and she is part of me. She is now sitting proudly on a dresser beside another antique statue of Shiva. Their respective heights are perfect. The love couple is complete! Thanks to Lotus Sculpture and Kyle Tortora for his generosity and for giving me this one chance opportunity to be connected to what is close to my heart. May Lotus Sculpture be prosperous!Reviewer:Jenny Wolkowicki (Roselle Park, NJ, US)
In all of my interactions with the owner of Lotus Sculpture, I experienced respectful communication, clear organization and overall excellent customer service. Thank you. I love the piece I bought from you.Reviewer:Amy Nosek (Bowen Island, British Columbia, CA)
Kyle with Lotus Sculpture, worked with us to find the best situation for our new swimming pool. We purchased two beautiful Buddha Heads that now stand on our pool columns overlooking the pool. Beautiful!!! We'll continue to shop here for more special Buddha's.Reviewer:David A. Kress (Chandler, AZ, US)
LOVE IT. I can feel the energy of it. VERY BEAUTIFUL! Thank you! Namaste, FabienneReviewer:Fabienne Diaz (Chapel Hill, North Carolina, US)
This Buddha is going to be a gift and it will make a lovely gift. It arrived on time and well packed. Good job.Reviewer:Angus Vail (Salem, OR, US)
We have been shopping at Lotus Sculpture for a good number of years and we have always been pleased with our purchases. As you perhaps know, buying the statues is the first step and "energizing" them at the temple is another step and the latter is important for "bonding" with the statue and to "take the metal" out of it. Putting the "deity" in the statue is a time-consuming and costly step, depending on the temple one chooses. It could range between $100 - 300. Fortunately the purchase of the statue itself at Lotus Sculpture makes it a great first experience and the next steps are equally moving, organizing the trip, purchases for the real deity, costs to the temple and swamis etc. I wished that some of the statues were more affordable, but then I understand that you offer quality product and that you run a business, not a temple. At the most a payment plan should be offered (pardon me if it is, I am not aware of it) instead of putting the item on a credit card. Personally, I do not like to associate my statues with credit. I see every item that you sell as divine, at least the path to an incredible experience with the "other" world, be it Hindu or Buddhist. Thanks for the great opportunity for shopping at Lotus Sculpture. I received the Yantra and will have it consecrated at the Kali Temple in Burtonsville, MD. We have also bought: Kali blessed in Burtonsville, MD, a.k.a Miss Kitty The Goddess with the mirror (she is now Meenakshi, blessed at the Murugan temple of North America, a.k.a Babe Ganesh, a.k.a Bongo on drums, blessed at the Ganesh temple, Queens Muruga and his peacock,a.k.a. Murray, blessed at Palani Andavar's shrine, Murugan temple of North America. The peacock lamp They have all been blessed and contrary to popular belief, I do not have a special shrine or altar in my house, I place them wherever I desire in the house, bedroom, living room and I do not feel disrespectful towards them. I figure, if they can see me in form and formless, what difference does it make whether they are in my bedroom or in a special part of the house dedicated to them? I do not believe in strict adherence to rituals. I do not possess these statues for religious purposes only. We offer them the food we eat on a daily basis. They also have special names. They make us happy, we love them. The represent beauty, a presence of something divine or more, I do not know. I know that they love us and smile in turn, NOT ALL THE TIME and that is how I know that the deity is here with us. They sometimes show sadness. Basically the relationship with them is an endless labor of love, cooking for them, celebrating birthdays with them, buying fruits for bongo, gardening for them and so forth. The experience is unbelievable.Reviewer:Jenny (Roselle Park, nj, US)
Kyle Tortora provides a great service in making these murthies available, and best of all, he has a deep understanding of Hinduism and Buddhism, and the esoterics of worship. I've recently bought my second murthy from Lotus. Kyle maintains an outstanding inventory of beautiful statues in all materials and sizes and his prices are extremely reasonable. Shipping was super fast! His customer service is among the best I've ever encountered. Thank you Lotus Sculpture!Reviewer:Gayatri Rajan (CANYON, CA, US)
- Materials: Hand Carved Antique Teak Wood Columns, Gold Leaf
- Total Height Including Base: 25 inches
- Base Diameter: 7 inches
- Weight: 10 pounds
- Gorgeous antique wood
- worn out feel gives character
- Large spire points to heavens above
The Buddha was carved out of antique teak columns. The lower portion of the base shows the wood that the top portion of the Buddha was carved from best. The old teak wood gives the statue a old worn out feel of a true antique Buddha statue from Lanna times. The red coloration of the Buddha is typical of an antique Thai wood Buddha. The Buddha has a long spire on the top of his head pointing towards the heavens.
The Buddha is sitting in the Earth Touching, Calling the Earth to Witness, or The victory over (Subduing) Mara position. He sits with folded legs (right on top of the left). The left hand is held in his lap with the palm facing upward. The right hand extends over the right thigh, near the knee, with the fingers pointing towards the ground, palm inward. During meditation, Siddartha was subjected to many temptations but none as terrible as those posed by the evil Mara, who bombards him with his demon armies, monsters, beasts and violent storms and his three lascivious daughters. The Buddha remains steadfast. Then to testify to Mara of his meritorious past, he points to the earth with his hand and calls forth Thorani, the beautiful earth goddess. She rises from the ground and wrings the water from her long, black hair, which raises a torrential flood that drowns Mara and his army of demons.
About Buddha
~ Buddha~
The Buddha was a son of the rulers Sakyas. He was married at the age of 16 and lived in luxury and comfort sheltered from the harsh realities of life. When he was 29 he realized that men are subject to old age, sickness and death. He became aware of the suffering inherent in existence. He resolved to give up princely life and become a wandering ascetic (samana) in search for the Truth.
With the two of samanas he attained mystical states of elevated consciousness but he failed to find the Truth. He continued his search and was joined by five ascetics in a grove near Uruvela, where he practiced sever austerities and self-mortification for six years. When he fainted away in weakness, he abandoned ascetic practices to seek his own path to Enlightenment. Discarding the teachings of his contemporaries, through meditation he achieved Enlightenment, or ultimate understanding. There after the Buddha instructed his followers in the dharma (truth) and the "Middle Way" a path between worldly life and extremes of self-denial.
The essence of the Buddha's early preaching was said to be the four Noble truths: 1) life is fundamentally disappointment and suffering. 2) suffering is a result of one's desires for pleasure, power, and continued existence; 3) to stop disappointment and suffering on must stop desiring; and 4) the way to stop desiring and thus suffering is the Noble eight fold path - right views, right intention, right speech, right action, right livelihood, right effort, right awareness and right concentration. The realization of the truth of anatman (no eternal self) was taught as essential for the indescribable state of release called nirvana.
Wood statues are easy to take care of as they just need some annual upkeep to keep them looking as they did when they were first carved. All the wood used by Lotus Sculpure's artists is dried out for months. Moisture causes cracks in the sculpture as the wood contracts and expands in different temperatures. Our wood has little to no moisture in it assuring that the sculpture is not going to crack in its journey into different climates. Here are some simple tips to keep your statue in good condition:
- Dust the statue as needed to prevent dirt build up
- To make the statue shine use a natural wood cleaner and a cotton cloth to buff the sculpture
We recommend keeping wooden statues in an indoor environment. Wood statues can go outside however, they will wear more quickly and develop an antique appearance. If you would like to put a wood statue from Lotus Sculpture outside and keep the same appearance of the sculpture we would recommend first coating the statue with a couple of layers of sealant or polyurethane. We would then recommend placing the statue in a partially covered area. The more exposure to the elements the more the statue will wear over time. Please feel free to contact us directly if you have any questions regarding your wooden statue from Lotus Sculpture, (760) 994-4455 or email@example.com.
USA Shipping
This sculpture is in our Oceanside, California store and ready for immediate shipping. The shipping charge is automatically calculated by UPS for shipping within the United States. Each sculpture is usually shipped within 24 hours of the order with the exception of the weekend. To obtain a shipping quote simply add the statue you are interested in to your shopping cart and then select click on the "Calculate Domestic Shipping" button. Lotus Sculpture uses Instapak foam injection packing system or bubble wrap and recycled peanuts to ensure that all our pieces arrive undamaged. Click here to learn more about Lotus Sculptures packing.
International Shipping
This sculpture is in our Oceanside, California store and ready for immediate shipping to anywhere in the world. If you are in Canada please select "UPS Standard to Canada" for the shipping option. If you are an international customer please select "International Shipping" during checkout. The shipping charge will be calculated as $0. Lotus Sculpture will email you the correct shipping cost subject to your approval or you may call us at 760-994-4455 or email us at email@example.com for a shipping quote. Lotus Sculpture uses Instapak foam injection packing system or bubble wrap and recycled peanuts to ensure that all our pieces arrive undamaged. Click here to learn more about Lotus Sculptures packing.
Enter your information below and we will provide you with a DHL and TNT shipping quote for Buddha Wood Carving Made of Antique Teak Wood 25"
Our statues all over the world using both TNT and DHL as they are the most reliable and least expensive options for our international customers.
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text:
Superdance Monaco and Pro-Am European Championship 2014
The Fairmont Monte-Carlo is hosting a ballroom dancing championship on 5 October 2014 »Read more
Sunday, September 01, 2013
The Fairmont Monte-Carlo is hosting a ballroom dancing championship on 5 October 2014 »Read more
The "Amazil" exhibition will be on display from 6 October to 1 November 2014 »Read more
This meeting for information systems security experts is currently underway at the Grimaldi Forum Monaco »Read more
Following its success at the Monaco Yacht Show, the Nikki Beach is extending its stay in the Principality »Read more
The Accademia association is organizing a charity gala on 2 October 2014 at the Yacht Club of Monaco »Read more
On 4 and 5 October 2014, experienced divers and photographers, accompanied by their models, will take to the waters in Monaco in search of the best underwater photo »Read more
On 14 and 15 November 2014, representatives of the wedding and receptions industry will be present at La Chaumière Monaco »Read more
On Sunday 19 October 2014, the Philharmonic Orchestra is presenting an all-Russian concert featuring the pianist Evgeny Kissin »Read more
The Rose Garden first opened on 18 June 1984. Prince Rainier III wanted to create a place in memory of his wife Princess Grace.
More than 30 years later, the new Rose Garden that has just opened is much larger, with a surface area of 5,000 m2. It retains the charm of the previous garden and has 8,000 rose bushes in 300 different varieties.
Visitors can discover roses such as the rose of the Grimaldi Royal Family and roses named after Princes and Princesses and celebrities. Modern equipment has been installed in the rose garden, including an interactive terminal and QR codes on each rose variety.
The Rose Garden will be maintained in an eco-friendly way, which could result in the garden being awarded the "Ecological Garden" label.
It is open 24 hours a day.
Information +377 92 16 61 16
Arrival at the Château de Berne – an exceptional climate, a magnificent setting.
Welcome, provision of equipment and briefing before setting off for a Quad bike excursion on the estate.
After an introductory session, we will set off together to discover all of this wonderful site, via the vines.
Half-way around, we will stop for a break in a very special place …
The second part of the excursion is an opportunity to discover some wilder and more hidden parts of the estate, with a few thrills for those who would like to experience them …
You will travel along the tracks of this beautiful estate. The excursion is very varied, with hills, forests, vines, and some technical areas …
After plenty of fresh air in natural surroundings, S-QUAD will invite you to the wine cellars for an exciting tasting of the Berne vintages. Another exciting, convivial experience!
Prices from 650€
- Two-way helicopter flight departing from Monaco
- A visit to the wine cellars + wine tasting of 3 wines (1 hour)
- Lunch
- A 1 hour 30 mins excursion on a quad bike (individual quad bikes or for couples)
Not included:
- Airport taxes departing from Monaco
Further information and bookings +377 92 050 050
The two golf courses, designed by Dave Thomas, each have four nine-hole circuits and were inspired by the surrounding natural environment. They blend into the countryside, with their valleys, waterfalls and ravines … you are invited to discover them …
The golf courses at the Domaine de Terre Blanche are highly sought after for their aesthetic and technical quality, impeccable standards of maintenance throughout the year and the way they are integrated into the exceptional, well-preserved landscape. Terre Blanche was selected to host "Le Riou" course each year, an Open in the Ladies European Tour Access Series, and the "Château" course, the only France-based event in the European Senior Tour.
Prices from 490€
- Two-way helicopter flight departing from Monaco
- 18-hole green fee on the Château course
- 1 place in a golf buggy with integral GPS
- A welcome gift: Day access to the golf performance centre with unlimited practice balls, including the putting and chipping areas.
Not included:
- Airport taxes departing from Monaco
Further information and bookings +377 92 050 050
565, Fifth Avenue - 23rd Floor
New York, N.Y. 10017
Tel: +1 212 286 33 30
Fax: +1 212 286 98 90
Toll free (USA): (800) 753 9696


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29 Fat Quarters of FreeBird by MoMo (22 FQ's)
3 yards sashing Freebird Ovals Nest sku #32245-19
I might just have to get some new rulers! Your quilt if fabulous Vicki!!
Oh Vickie! Wow, wow, wow! I Love this! Great fabric choices, fantastic design, fabulous job girl!
um vickie this is gorgeous! nicely done!
Absolutely stunning quilt! Love it!
That is absolutely beautiful. I love the strong shapes against the brown and that lovely orange binding.
That is absolutely beautiful. I love the strong shapes against the brown and that lovely orange binding.
No estaria mal que pusieras un traductor en tu blog, pues tus trabajos son muy bonitos, pero no entiendo lo que dices. Espero que tu si me puedas enteder a mi.
Un beso.
This really is fabulous! So striking and very different! well done and thanks for shaing xxx
Wow, Vicki - you hit this one out of the park. Absolutely Fabulous!
What a lovely design!
Just fabulous Vickie!!
Once again your designs are fabulous! So creative and love, love the colors!!! Thanks!
That is just beautiful!! makes me want to ventureo ut into the template world! Like I don't have enough to keep me busy as it is....:)
I have used a number of Marti's templates, but not this set. I may have to purchase them now after seeing this quilt.
Very pretty! I like how nicely the template made the piecing.
Beautiful quilt. You did a wonderful job!
This is absolutely stunning! Fabulous fabric choices and, well, it's just gorgeous!
I LOVE your quilt design and the fabric you used is perfect. Thanks for sharing it with us.
For having such classic design elements, this quilt is so unique! I love the different twist on it!
Thank you for sharing. I want to make this!
this quilt is striking, I love it!
I have an interior design site and I am interested in purchasing a link on your website. Your site looks great and I would love to be part of your blogroll. Or, if you prefer we could exchange links.
If this is possible, could you let me know how much you would charge for a basic text link. My site is located at http://www.genuinestyle.net.
Thank you for your time, I look forward to hearing back from you.
Absolutely gorgeous. I think I too need that template set. =)
Oh my gosh, I think I'm in love! What a beautiful quilt! You have definitely inspired me ☺
love this one... will have to get those templates/rulers now, too!
Looks great! I love the curved/circular look it has.
This is amazing. Even more amazing that I think I could do it. I've been waiting for just that right quilt to make a big project and think this might just be it. Your colors would be perfect for our bedroom too. Great tutorial! Thanks. :)
Super cute! Love the fabric, love that sashing star . . . love it all!
Vicky, thanks for this great pattern. I love the design and it is time for me to buy a new ruler.
I love this and I want it for my bed!
This is so pretty Vickie! What a great design.
It is so so beautiful and striking. Great job!
Absolutely love it! Colors, design = awesome!
Really beautiful!
Hoy te he visitado y que bonitos estan tus trabajos la felicito, un abrazo a la distancia
la,la,LOVE it!!!
i love it. El diseño y los colores son espectaculares. Congratulations.
Spectacular quilt. I'm going to have to make this.
I Love this one. Just beautiful.


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Fab Dog™ Raincoats
Item# AR07
Inventory Status:
- Waterproof dog raincoat.
- 100% nylon.
- Styled with a hood, mesh lining, Velcro closures and decorative rubber tag.
- Folds into its own pouch, with a loop and snap closure to hook to a leash or belt loop.
- Available in yellow, navy, light blue and orange.
- Extra Small size is recommended for dogs 3-8lbs .
- Small size is recommended for dogs 8-14lbs .
- Medium size is recommended for dogs 14-20lbs.
- Large size is recommended for dogs 20-38lbs.
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- Machine wash.
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When it rains, keep your pooch nice and dry with this adorable hooded raincoat for dogs. Made of waterproof nylon with a mesh lining and Velcro® closures, our Fab Dog Raincoats fold into a convenient pouch with loop and snap closure, perfect for storing away while on trail walks, hikes and other adventures. Each color showcases a different decorative rubber tag on the back.


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Paul Maholm is off to a blistering start for the Braves.
USA TODAY Sports
If you have any feedback or suggestions for our Editorial Team, please contact us at Editorial
There haven't been any comments posted on this article. Be the first to respond!
Top Response
WOW! With a HUGE 4-0 Monday SWEEP (2nd week in a row!), "The Real Deal" Bryan Power is now on a 34-12 ALL Sports Run including 16-3 w/ 10* plays!
Talk about RED HOT! What are you waiting for? The time to subscribe is now!
MLB is on an INCREDIBLE 16-2 Run after going 3-0 yday! It's ALL going right for BP now, so get in the game.
1* Pittsburgh (7:10 ET): On one hand, we have the slumping Atlanta Braves. On the other, we have the Pittsburgh Pirates trying to secure one of the two Wild Cards in the National League and also with an outside shot of capturing the NL Central. Despite playing three straight 1-0 games (going 2-1) and not being the strongest road team, I'll back the team w/ something to play for.
Pittsburgh has won 10 of 12 and 15 of 18. They are receiving tremendous pitching right now, both from the starters and the 'pen. The former group has delivered 23 consecutive shutout innings while the latter has posted a 1.15 ERA the L17 games. Starting today and looking to continue the trend will be Gerrit Cole, who has won his L3 starts, all of them quality outings. Going back to last year's rookie season, Cole has been great in the month of September with a 7-1 record and 2.98 ERA.
The fact that the Braves have scored three runs or fewer in 10 consecutive games does not bode well for them or starter Alex Wood. This has been one of the worst offenses in all of baseball all year long; they currently rank 29th in runs scored after averaging a paltry 1.5 per game those L10. When the Pirates wake up tomorrow, they could officially be in the playoffs (if they win here + Milwaukee loses in Cincinnati). I'll call for them to take care of their end of the bargain. 1* Pittsburgh.
Copyright © 1995-


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PBK Doll Reese
- Free Shipping
- Overview
Our exclusive doll makes the perfect playtime companion. Dressed in a floral dress and striped leggings, Reese has embroidered eyes, a delicate smile and hair made of yarn.
- 4" wide x 9" deep x 18" high
- Jersey-knit polycotton bodies with embroidered eyes, a delicate smile and long yarn hair.
- Wears floral printed cotton dress with jersey cotton pink and white stripe leggings with pink slip on shoes.
- Ages 18 months and up.
- Sold individually.
- Dimensions & Care
- Surface is washable with warm water and mild soap.
- Shipping Info
- Please allow 5-7 business days for delivery. Delivery estimate includes monogrammed and gift-wrapped items.
International Customers: Items on this page are not eligible for Free Shipping. Please view our general guidelines for more information.


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Like us on Facebook for inter-esting movie poster-related stuff:
Beverly Hills Chihuahua posterCopyright by respective production studio and/or distributor. Intended for editorial use only.
Directed by: Raja Gosnell
Cast: Jamie Lee Curtis, Drew Barrymore, Piper Perabo, Salma Hayek, Andy Garcia, Edward James Olmos, Manolo Cardona, Loretta Devine, Cheech Marin, George Lopez


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Stating At $110.00
Mini Split HVAC
Super Blowout
The Eemax EX3208T is best to serve as a booster, eliminating long pipe runs, boosters for dishwashers and sanitation. Applications where precise temperature control is essential such as schools, hospitals and laboratories. Meets ANSI Z358.1 tepid water requirements for emergency eyewash. Anti-scale protection. Recommended for hot or cold water feed, microprocessor temperature control for accurate temperature. Fitted with 1/2" copper pipe compression fittings. Standard range 100 to 140°F. Turn on 0.5 GPM, max 2 GPM.
Eemax EX3208T "Thermostatic" Electric Tankless Water Heater Features: Fully Adjustable Temperature Range between 100-140°F. Special settings of higher or lower range available upon request. Eliminate costly mixing valves. On Demand Hot Water - no delay. Continuous Hot Water - no storage capacity to run out. Reduces Installation Cost - no T & P relief valve needed (check local codes). Easy Installation - only one cold water line need be brought to installation - integral 1/2" compression fittings on bottom (no sweat connections). Cut Energy Waste -flow switch activates heater only on demand (no standby heat loss). Thermostatic control reduces wide temperature fluctuation. Prevents Legionella Bacteria Growth. Meets ANSI Z358.1 Tepid Water Requirements. Anti-scald Protection. Designed for Durability - constructed of high strength reinforced "ENGINEERING PLASTIC". Ni Chrome Element - a unique, patented flow path ensures optimum heat transfer and extended element life. Compact Size - dimensions 10.75" x 5.25"x 3" Weight 4 lbs. Reduces calcification. Space Saving Installation - under sink, point-of-use. Field Serviceable Element - replaceable cartridge element. Complies with handicap requirements.
Eemax EX3208T "Thermostatic" Electric Tankless Water Heater Applications: Boosters (to 180° F) Metering and sensor faucet compatible Low volume shower handset (.7 - 2 GPM) Schools/Hospitals/Nursing Homes/Laboratories Eliminate wait for hot water, long pipe runs Maintains accurate temperature continuously +/- 0.5°F
Eemax EX3208T "Thermostatic" Electric Tankless Water Heater Specifications: Volts 208V KW 3.0kW Amps 15A Rise at 0.5 GPM 41°F Wire Size AWG 14 Dimensions 10.75" x 5.25" x 3" Weight 4 lbs Element - Replaceable cartridge insert Connections: 1/2" compression
Eemax EX3208T "Thermostatic" Electric Tankless Water Heater Thermostat Accuracy: Thermostatic board maintains +/-0.5°F accuracy. Achieves full, pre-selected outlet temperature within 10 seconds after activation. Maintains consistent temperature.
The voltage, amperage, and circuit breaker specifications must be met for this heater to function. Please make sure all requirements are met before purchasing this heater. Manufacturer's start up procedures must be observed.


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By Ryan ErmanniFox 2 NewsBIRMINGHAM, Mich. (WJBK) -- It was an announcement that many knew was coming sooner rather than later, but on Saturday the all-time winningest coach in the State of Michigan in high school football history made it official. Next season will be Al Fracassa's 45th and final year on the sidelines leading Brother Rice."I just love the game so much that maybe instead of going on vacation and sitting on my butt, why not be active still as much as I can and see if I can do it one more year," he remarked.44 years at one school and so many memories -- 416 wins and eight state tournament championships, including back-to-back in 2011 and 2012.Fracassa said he holds something about each team very special, but perhaps one of his favorite teams was one that had a losing record."It was not a winning season. I lost one game too much. They were a bunch of great kids that gave all they had, and that's what a coach's job is. If he has a bunch of boys that give a hundred percent, that give themselves totally, you're a winner," he told me.Fracassa stayed so many years at Brother Rice not because he couldn't go anywhere else. Monte Clark offered a position to coach for the Lions. He was also offered the offensive coordinator position at Michigan State twice and turned it down to stay in Birmingham."I just never wanted to leave. If I had to do it over again, I'd probably be a high school football coach," he said.Fracassa does have some advice for the next coach that takes over."He's going to have to keep the tradition going. That's all I'll tell him."
WTXF-TV330 Market StreetPhiladelphia, PA 19106-2796Phone: (215) 925-2929Fax: (215) 982-5494


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I always knew my boyfriend Seth would do something EPIC when he proposed--being the romantic guy he is, but I NEVER saw this coming!
He surprised me LIVE on air when I was doing a broadcast from Riddle's Jewelry on KTWB! I was talking with the jeweler, David about (of course) engagement rings
Best day of my life, hands down.
My mom and dad were in town to visit from Indianapolis, and the LAST thing I wanted to do was a LIVE broadcast on a Friday afternoon. But, it was at fun location (Riddle's Jewelry) and my parents could stop out and see me work, so I agreed. The entire time I was wondering if Seth was going to have THE conversation with my dad during their stay, because there was NO WAY he's had time or money to get the ring yet! Clearly, I was very wrong! My parents were there at Riddles, and as soon as I turned around and saw Seth was behind me in a suit, I noticed his dad and step mom had walked in, as well! It was such an amazing experience for everyone to share with me. I did find out later that the entire broadcast was booked just for the proposal. Seth had friends and family all over the country tuned in on air and online. I'm totally getting MARRIED!!! Time to start planning!@


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BioWare and Mythic Combine to Form New EA 'RPG/MMO Studio Group' as WAR Lead LeavesElectronic Arts subsidiaries BioWare (Mass Effect, Star Wars: The Old Republic) and Mythic Entertainment (Dark Age of Camelot, Warhammer Online) are to be combined into a new "studio group" led by BioWare co-founder and general manager Ray Muzyka.
Mythic revealed the restructuring today on its official website, with BioWare co-founder Greg Zeschuk serving as chief creative officer of the new group and Mythic co-founder Rob Denton now acting as general manager of the Mythic division. Denton will report to group general manager Muzyka, and BioWare's studios "remain unchanged."
Denton replaces previous Mythic general manager, Warhammer Online: Age of Reckoning lead designer, and fellow co-founder Mark Jacobs. The studio revealed that Jacob's last day at the EA-owned studio was yesterday, June 23, noting that "we thank Mark for his contributions at Mythic and wish him the very best going forward."
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Shacknews remembers the original Xbox
Today marks the 10th anniversary of the original Xbox. While team Microsoft celebrates by offering discounted Black Eyed Peas music videos, the Shacknews team decided to take a look back at our favorite Xbox moments.
Garnett Lee
I wasn't completely sure what to make of the Xbox when it launched. I was still lamenting the fate of the Dreamcast, and wondered how the odd black box with its ridiculous looking controller would fare any better. Yet, there was Dead or Alive 3, and I wanted to believe. Not that it was easy early on. There was Azurik--so bad, and not the sort of go back and chuckle at it bad but outright bad, the tech demo-tuned-fighting game Kakuto Chojin (later to also be the subject of controversy), and Microsoft's lackluster attempts at sports games.
Halo's role in anchoring the Xbox so it could weather this swirling mess almost cannot be overstated. Not only for its single-player, but for the shift it started in multiplayer. I remember the first time I packed up my Xbox, a TV, and CAT-5 cables to head to my buddy's place for Halo. A couple cases of beer later it was sunrise and the eight or so of us who played had been trading off on the four linked consoles all night.
It was enough to carry the Xbox over until studios could catch up, which they eventually did. Before I knew it my imported 'S' controller was collecting dust because Microsoft came to its senses and made that the default controller, and I had a stack of good Xbox games to play--and Live.
Steve Watts
I never actually owned an OG Xbox personally; I was in college and as the provider of both the PS2 and GameCube, Xbox duties belonged to my roommate. My strongest memory comes from the winter of KOTOR, when the five of us sharing an apartment all created our own Jedi (with varying degrees of evil) and spent a month swapping stories about our adventures. That was the first time I really took notice of the Xbox, and Crimson Skies helped the system continue to impress me. For whatever reason, I missed the Halo boat by a few years.
Alice O'Connor
Given all the wonderful things that were happening on PC around that time, and my perpetual penniless state, I never actually played the original Xbox. In fact, I'm not certain I've even seen one in person. However, for better and for worse, it brought PC and console development closer together, helping shape the past decade of the industry. So that's a thing that happened.
Andrew Yoon
I was a huge Gamecube fanboy back when the original Xbox had launched. I remembered looking at Microsoft's machine, scoffing at its size, telling myself that the diminutive Gamecube was just as powerful, and had better games. The console was a monstrosity--but even funnier was its controller, which was better served as a tool to bludgeon people with, not play games on.
Honestly, I wasn't swept away by Halo. Moving through the same corridor over and over again got tiresome, and the Xbox wasn't going to take me away from the likes of Unreal Tournament on PC. I had written off the Xbox entirely, until a system seller came along:
Otogi 2 was unlike any game I had seen--it was a beautiful, quirky brawler with destructive sensibilities that no game since has matched. Sega decided to bring the game over to the States--an odd decision because its niche appeal guaranteed lackluster sales. With Otogi 2 in hand, I could enjoy some of Xbox's lesser-sung titles: Jet Set Radio Future and Panzer Dragoon Orta, to name a few. In the end, these sadly-forgotten classics have made Xbox one of my most beloved consoles.
Xav de Matos
Working at retail for Halo 2 was a strange experience that really shifted the way video games were released. I had never seen such a craze for midnight launches to grab Bungie's second installment in the franchise. I remember people clamoring for the game's 'Limited Edition,' which--unlike today--was rarely ever seen at retail. As a gamer, I remember being disappointed by Halo 2's infamous campaign ending. Online multiplayer dulled the pain, though, as Halo 2's implementation and circumvention of Xbox Live features (like 'fake' clans) was amazing. Between online marathons of Halo 2 and Return to Castle Wolfenstein: Tides of War, I'm not entirely sure how I made it out of school.
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A budget squeeze offers an easy excuse not to save. But when you're just making ends meet, you need a financial buffer even more than people who have cash left over after they pay their bills.Quicken how-to's ▸
Ready to take control of your personal finances? Looking for better ways to manage your money? Check out these budgeting articles and videos from Quicken.
Whether you're just getting started with Quicken, or a veteran "power user," we have the tips and info to help you get the most out of Quicken.


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Would you match your lipstick to your dress? What was once a beauty faux pas can create a fabulous effect if done right. Case in point: The petal pink shade Sandra Bullock wore to the Palm Springs International Film Festival in Palm Springs, California. We love how it didn't distract from the drama of her pink and orange Alex Perry number, and served as a subtle accent that stood out and blended in all at the same time. If you're eager to break out the complementary colors, make like Bullock and opt for a sheer, toned-down version of the hue on your dress you want to accent. Apply a thin layer of lipstick directly from the tube, then use your finger to press the product into your lips, or blot with tissue paper. To finish, sweep on a small amount of gloss or lip balm over the top to create a natural-looking sheen.
Stars In Red Lips: Master the Look
The Best Lipsticks and Glosses of 2013
Fall Makeup Looks to Try Now


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Amino Acid Conditioner Sample
Rollover to enlarge
I'm writing this here instead of sending an email because I've occasionally sent emails to Kiehl's with inquiries or suggestions and have never received a reply. Jun 2, 2014
Do you have any hair gels i could try? Jul 8, 2012
This conditioner packet will be very useful when I travel, after a good run. Jun 21, 2012


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CLICK the image above to donate to WLJS
Complete all the fields, and designated
Drop Down to select "WLJS FM Radio".
Click "Add to Cart" and complete the process.
Thank you for your support of WLJS FM
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Many composers have been inspired by this tragic love story of a young couple who get caught up in the machinations of two opposing parties. Perhaps the best-known ballet version is that of Sergei Prokofiev, with choreographies by Leonid Lawrowski, John Cranko or John Neumeier. Semperoper audiences are familiar with the work of Belgian choreographer Stijn Celis through his »Vertigo Maze« and an updated version of »Cinderella« which ran the gamut of emotions from grim ferocity to wild humour. Now he returns to Dresden to offer a fresh take on »Romeo and Juliet«, snapping the shackles of tradition to present a contemporary tale of youthful tragedy.
Ballet in three acts
Choreography by Stijn Celis
Running time 2 hours 10 minutes
Premiere 22 Mar 2013
Choreography: Stijn Celis
Music: Sergej Prokofjew
Set Design & Lighting Design: Jan Versweyveld
Costume Design: Catherine Voeffray
Dramaturgy: Stefan Ulrich
Semperoper Ballett
Staatskapelle Dresden
With kind support of the Stiftung zur Förderung der Semperoper
Project Partner
Sparkassen-Finanzgruppe Sachsen
Ostsächsische Sparkasse Dresden
Sparkassen-Versicherung Sachsen
Sachsen Bank


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Starting At $129.99 - 3,250 MILES
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At FTD, we offer some of the world's most renowned brands, including Mrs. Fields, Godiva, Vera Wang, Ghirardelli, Harry & David, Steuben Glass, and Better Homes and Gardens. Whether the recipient is a fashionista, gardener, sweet-tooth enthusiast or someone who enjoys the finer things in life, FTD has something for everyone.
Let's face it: keeping up with holiday cooking, shopping, decorating, entertaining, gift-wrapping and mailing is time-consuming. If you've waited until the last minute to order Christmas gifts, FTD's same-day delivery service will ensure your gift arrives promptly. Count on us to bring Christmas cheer to your loved ones, so you can delight in this joyous time of year without stress. Share the Christmas spirit-send flowers and gifts to the special people in your life.
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Jones - western half: Ice Conditions
Ice ForecastsIssued 11:00 AM EDT 23 September 2014 Today Tonight and Wednesday
Ice EdgeFirst ice edge estimated from Baffin Island near 7345N 8250W to
Devon Island near 7425N 8735W. Sea ice west of the ice edge.
Second ice edge estimated from Devon Island near 7530N 8550W to
Ellesmere Island near 7620N 8735W. Sea ice west of the ice edge.
Third ice edge estimated from Ellesmere Island near 7625N 7825W to
7615N 7650W to 7655N 7455W then northeastward. Sea ice north of the
ice edge.
Ice CoverageForecasts available to mariners upon request.
- Date modified:


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Consoles are one of the most versatile pieces you can buy. They're great for storage and can double as a server in the dining room or a media cabinet in the family room. We have a huge selection of wood consoles, from graceful demilunes to grandly scaled console tables. Our media consoles are designed to accommodate the latest technology, including extra large flat screens. And for the bath, bedroom or beneath a stair, our small consoles deliver big looks.
Product-Grid:Furniture > Consoles Page5
Product-Grid:Furniture > Consoles Page5


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Teacher Training with Shiva Rea, 200-Hour YogaWorks Teacher Training, Two-years of Iyengar Teacher Training
focused, alignment, healing
Yoga brings harmony to my life, physically, mentally, and spiritually. I turn to yoga for healing, restoring, calming, strengthening, opening, and centering myself.
I want to share the benefits of yoga with others by helping them along their path. As I am also a physical therapist, I like to blend the Western concept of physical health with the yoga poses to help heal physical ailments, maintain and improve strength and flexibility, and to regulate the nervous system--all within the prayerful nature of practicing yoga!
BKS Iyengar, Nature and art


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