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on February 15, 2013 - 1:00 AM
Roundabouts have been a success in Hamburg
Roundabouts are one-lane traffic devices requiring motorists to yield. Traffic circles are two or more lanes and utilize stop signs. In both cases, drivers are required to slow down and yield the right of way to vehicles and pedestrians already navigating the circle.
Here in the Village of Hamburg in 2008, along the Route 62 corridor, four roundabouts were installed. Their intent was to reduce the increasing number of accidents, improve the flow of traffic and reduce carbon monoxide emissions.
Great news: Each year for the past four, all have been accomplished. At a traffic-controlled intersection, there is the potential for 24 crash points, as compared with only eight side-impact crash points at a roundabout. A recent national report showed an average of 39 percent reduction in accidents. Our village reduction rate, each year for the past four, at each of the four roundabouts, shows a reduction of property damage-only accidents of 70 percent to 77 percent, and 60 percent overall reduction in personal injuries. Traffic is flowing through the village at an additional 3,000-plus vehicles per day. Delays at peak periods range between one and one and a half minutes, and carbon monoxide fumes are gone. When the old traffic signals were in place, delays could last for five or more minutes.
We are still working on improving some nagging concerns – the aggressive and inconsiderate drivers. Failure to yield is a three-point motor vehicle violation. This, along with bunching up and speeding through the roundabout, is indeed an aggressive act carrying up to a four-point penalty. More and more roundabouts will be coming to Western New York. Give them a chance. Yield and slow down.
Peter M. Danforth
Chairman, Hamburg Village
Traffic Safety Committee


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COLUMBIA — The state's top police agency has been asked to investigate whether House Speaker Bobby Harrell of Charleston used his office or campaign funds for personal gain.
State Attorney General Alan Wilson's office Thursday asked State Law Enforcement Division Chief Mark Keel to assign an agent to examine ethics accusations leveled in a complaint from S.C. Policy Council President Ashley Landess.
In a statement, Harrell, a Republican, called the complaint "a baseless attack that is driven by personal and political vendetta."
"What little 'facts' I have seen this political group put forward have been disproven and the rest appears to be the product of an over-active imagination. The real reason why this political group did not file anything at the appropriate place, the House Ethics Committee, is because it would prevent them from holding any more press conferences. And as shown by their lack of fact and substance, this political group's goal is to conduct a smear campaign against me in the media."
State law bars individuals and groups who file complaints with the House Ethics Committee from saying whether a complaint has been filed.
Harrell has said Landess has harbored a vendetta against him since he did not reappoint her to the State Lottery Commission in 2009.
Landess is executive director of the S.C. Policy Council, a limited-government-supporting think tank. She said she presented the allegations to Wilson instead of the House Ethics Committee because her group did not feel the committee could adequately and independently investigate Harrell.
Landess said that's because the House's staff answers to Harrell, and the House speaker presides over the chamber.
"There was no process by which (the conflicts) could be resolved because this was unique," she said of the allegations.
The committee typically handles ethics complaints against current and former House members.
Landess' allegations are:
Harrell may have used his office for his own financial benefit and that of his family business, citing S.C. Code 8-13-700. Reporting by The Post and Courier last week showed that a group of state and pharmacy group officials expressed concerns spanning several years that Harrell used his political power as he sought to help his drug repackaging company.
Harrell seems to have broken the law by using campaign funds for personal purposes, citing S.C. Code 8-13-1348. The allegation is a reference to Harrell's practice of reimbursing himself for flights on his private plane. His office has said the flights were related to his official duties. The Post and Courier first reported on the reimbursements, and Harrell has not allowed the newspaper to review required receipts associated with the flights and other campaign-account spending.
Harrell's appointment of his brother to the state's Judicial Merit Selection Commission seems to be illegal under S.C. Code 8-13-750.
Harrell violated S.C. Code 8-13-1302 by failing to maintain certain required records associated with reimbursements from his campaign account. State law requires candidates to maintain receipts for reimbursements for a period of four years. Harrell has returned $23,000 to his campaign account, saying he lost the associated receipts in an office move.
Harrell did not adequately itemize reimbursements from his campaign account to himself.
SLED spokesman Tom Berry confirmed receipt of the request from Wilson's office, and said in a statement that "We are researching the request and will take appropriate action."
Landess said she has confidence that SLED will take the complaint seriously and conduct a thorough investigation.
Other powerful politicians in South Carolina have faced SLED inquiries, including former Gov. Mark Sanford, whose travel records were reviewed following his admission of an extramarital affair with a woman in Argentina. Reggie Lloyd, the SLED chief at the time, cleared his boss, saying a review of selected trips yielded no basis for making a case.
Sanford later went on to pay more than $70,000 in ethics fines to resolve charges by the State Ethics Commission.
Through the State Grand Jury, Wilson's office and SLED investigated former Lt. Gov. Ken Ard, which resulted in a March 2012 indictment and Ard's resignation.
State Treasurer Curtis Loftis last year was accused of a "pay to play" scandal involving the state's retirement fund, and he was investigated by SLED. Wilson's office decided that no legal action against Loftis was warranted after the SLED investigation.

subset: commoncrawl


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Systemwide Events Calendar
UHM Nursing Spring 2014 Recognition CeremonyMay 18, 2:00pm - 5:30pm
Hawaii Convention Center, Ballrooms
You are cordially invited to attend the Recognition Ceremony honoring the University of Hawai'i at Mānoa Nursing Class of Spring 2014. Celebrating Nursing Graduates: Bachelor of Science in Nursing: Hawaii Statewide Nursing Consortium BS, RN to BS, and Executive RN to BS, Master of Science in Nursing: Adult Gerontology Nurse Practitioner, Adult Health Clinical Nurse Specialist, Advanced Public Health Nursing, Family Nurse Practitioner, Nurse Executive Leadership, and Pediatric Nurse Practitioner, and Doctoral Degrees in Nursing: Doctor of Nursing Practice and PhD.
Graduates report at 9:45 a.m.
Ballroom doors open 1:15 p.m.
Ceremony commences at 2 p.m.
Ticket Information
Event Sponsor
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More Information
Desiree Yamamoto, 956-2904, firstname.lastname@example.com, http://www.nursing.hawaii.edu/spring2013nursingrecognition
|Sunday, May 18
|UHM Nursing Spring 2014 Recognition Ceremony
Hawaii Convention Center, Ballrooms
- Highlighted dates have scheduled events.
- Select the date to view all events for that day.


text:
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A Charleston attorney who last week was accused of misleading investors on behalf of a client is denying the allegations and emphasizing that he, unlike his client, has not been charged criminally.
John B. Kern declined to comment on the Securities and Exchange Commission administrative action when it was filed March 19, but had his defense lawyers issue a press release late Friday clarifying his position.
"I categorically deny involvement in any fraud upon investors, and I look forward to the opportunity provided by the SEC to present the true facts," Kern said in the statement.
Kern also is considering litigation against the client, Craig Berkman, who is a former Oregon state Republican Party chairman and gubernatorial candidate, and at least one of the companies Berkman controlled.
According to Kern's statement, Berkman "appears to have misled him and the fund's investors."
The local lawyer is also thinking about suing "others who are accusing Kern of knowingly misleading investors," according to the statement. One of Kern's lawyers, Jay Seibels Jr. said those people could include the investors, investment manager and law firm referred to but not named in the SEC filing.
The SEC claims Berkman, 71, masqueraded as "a sophisticated fund manager who defrauded investors" seeking shares of Facebook, LinkedIn, Groupon and Zynga before their hotly anticipated initial public offerings. Berkman was arrested March 19 on related criminal charges at his home in Florida.
Kern, 49, is not a co-defendant in the criminal case, but he is among Berkman's co-respondents in administrative proceedings where the SEC alleges he facilitated the investments in Berkman's companies and then helped conceal the frauds when they began to unravel last year.
Berkman raised more than $13 million from about 120 investors and then misappropriated the money to pay a bankruptcy judgment, other investors and various personal expenses, according to the SEC. The SEC claims Kern, who served as general counsel to the funds, "received approximately $293,000 from the Ventures LLC accounts."
Seibels denied any implication that investor money was misdirected to Kern, calling the SEC's wording "at best a half-truth."
Seibels said Kern billed Berkman's company or companies "like any business lawyer, by the hour" and wondered why the SEC was "vague about that."
"I don't know why they wouldn't say he was paid hourly rates," Seibels said Monday.
Seibels didn't know when Kern was hired by Berkman, but he did confirm Kern has since resigned from the engagement.
Kern must respond to the SEC allegations within 20 days of last week's filing, and Seibels said Kern's New York lawyer would do that.
There will be a public hearing within 30 to 60 days of the filing, and the presiding administrative law judge must issue an initial decision within 300 days.
Kern worked and went to law school in Oregon before moving to the Lowcountry where he operates John B. Kern International Law at 180 East Bay St. The SEC said he also has an office in the Republic of San Marino.
The S.C. Supreme Court's Office for Disciplinary Counsel suspended Kern for 90 days in August 2011 for commingling of a $20,000 legal retainer with his own personal operating account.
Records show Kern acknowledged doing so and that he repaid the client in full. No evidence of misappropriation was found, and Kern was reinstated to practice law in February 2012.
Reach Brendan Kearney at 937-5906 and follow him on Twitter at @kearney_brendan.


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Serves 8 |
Prep Time 5 minutes |
Cook Time 0 minutes
3 Tbsp Eden Shoyu Soy Sauce
1/2 cup water
2 Tbsp Eden Barley Malt Syrup
2 Tbsp organic maple syrup
2 tsp Eden Brown Mustard
3 cloves garlic, chopped
1/4 cup Eden Extra Virgin Olive Oil
Mix all ingredients together in a blender. Use to marinate tofu, tempeh, seafood, or use as a basting sauce for shish kebabs, grilled vegetables or seafood.
American, Condiments, Japanese Food, Macrobiotic, Oils, Salad Dressing & Marinade, Sweeteners, Vegan


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It was a late-night love fest in Brooklyn on Wednesday, as Jimmy Kimmel – broadcasting from New York City in the wake of Hurricane Sandy – realized a childhood dream of interviewing his hero, David Letterman, for the very first time.
"I'm more excited that he's here tonight than I'm able to explain," the ABC host, 44, said in introducing his CBS counterpart, whose career in late night stretches back to 1982.
Letterman, 65, who did two shows without an audience this week, returned the compliment, lauding Kimmel for being gracious despite their de facto rivalry.
"In show business, one of the precepts is you're not really supposed to be nice to people, especially if you have the same occupation as another person," Letterman said. "Jimmy has broken that precept and has been nothing but generous and courteous and kind to me."
Letterman also thanked Kimmel for being in the city at such a difficult time. "God bless you for coming here," he said. "We're just now recognizing what has unfolded. To have you here, visiting New York City, is a nice thing."
Kimmel had some fun illustrating his decades-old Letterman obsession, showing photos of his Late Night-themed 18th birthday cake and "L8 Nite" license plate on his first car.
"Did your parents step in?" Letterman joked. "I mean, these are warning signs, Jimmy."
Kimmel took the opportunity to ask his guest a handful of personal questions, to which Letterman was generally forthcoming. Letterman characterized himself as a well-meaning but somewhat clueless dad to 9-year-old son Harry; as a hapless but happy fly fisherman; and as a largely anti-social person who really doesn't have any male friends at all.
"I don't know why that is," he said of the latter topic. "I don't think that at this point, and certainly not here on this show, that we're going to answer that question ... I think people don't like me."
They like him on television, to be sure. And soon, Kimmel will be his direct competition there, as he's moving to the 11:30 p.m. slot in January. Letterman graciously said he couldn't wait for that to happen.
"I want to wish you the best of luck when you move the show," he said. "I think it'll be exciting. I think you're going to be perfect at 11:30 ... I couldn't be happier than to have you in the running."
Jimmy Kimmel Realizes Dream of Interviewing His Idol, David Letterman
Jeff Neira/ABC


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Quality Education in the Benedictine Tradition
August 20, 2012
Saint Vincent College Office of Admission and Financial Aid has announced plans for three upcoming Get Acquainted Day Open Houses for prospective students and their families on Sundays, September 30, October 21 and November 11. Get Acquainted Day features a series of short talks on academics, admission procedures, financial aid and college life at Saint Vincent. In addition, the program includes a tour of the campus by student volunteers and an opportunity to meet with faculty of various academic departments and programs at this 166-year-old Catholic, Benedictine, liberal arts college. All three days will begin with registration and brunch from 10:30 a.m. to noon in the Fred M. Rogers Center and will conclude at 3 p.m. To register or for further details, contact the Office of Admission and Financial Aid at Saint Vincent College, 300 Fraser Purchase Road, Latrobe, PA 15650-2690, phone 1-800-782-5549, fax 724-805-2953, e-mail email@example.com, or register online at www.stvincent.edu/visit.
Follow us on Twitter: @SVCPublicity Like us on Facebook: Saint Vincent College Public Relations


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Quakers optimistic in upcoming encounter with undefeated Leopards
September 20, 2013
SALEM—Despite going winless in 2012, coach Ron Johnson and the Salem Quakers were extremely upbeat entering his second season at the helm. So far, that optimism has been right on the mark....
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Monday, June 16, 2014
Tommy Newell secured more than 59 percent of the vote during the June 10 Republican primary to presumably earn a spot on Berkeley County Council.
Newell will likely go on to represent District 4. In his first bid for public office, he defeated videographer Aldo Napoli and former Berkeley County School District boardmember Jim Royce. The incumbent, Cathy Davis, did not seek reelection.
I believe getting 59 percent of the vote should send a message that people in District 4 want representation to the fullest extent, Newell said. Im grateful. I had a lot of supporters and a lot of help. It wasnt just me. This was a community effort. Im just a vessel.
But Newell has about a six-month wait before his likely swearing into office.
As the only candidate registered for the November election, Newell is the presumptive winner of that contest, barring a successful write-in campaign.
On the Friday after the Republican primary, Newell said he was hitting the ground running.
He said he plans to meet with Davis and work with her on some urgent priorities in the district.
Im not going to wait until Jan. 1 to start working for the people of District 4, but Im not going to step on Miss Cathys toes either. Id like to work with her on situations that people have already brought to my attention that need to be dealt with now, not six months from now, Newell said.
Those projects include drainage issues, roads in need of repair, and dilapidated homes in the district.
He said his No. 1 priority now and once assuming office will be to maintain a more active law enforcement presence in his district.
And while he waits, Newell said he will also brush up on the way the county operates. He said 2012-elected Councilman Ken Gunn has already reached out to him to let him know what to expect.
Hes been quite helpful, Newell said. I just have to listen to a bunch of people and ask a bunch of questions.
But he also said he wont be a yes man or a puppet to anyone on council.
Im not going there to be on (Supervisor) Dan Davis side, or to be on (Councilman) Tim Callanans side. Im there to be on Distirct 4s side, Newell said. If they want to stone-wall me, I will expose them for who they are ...
Thats why I got elected yall know I stand up on my own. But I want to work with all of them. Im not going up there to be defiant.
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Total Cost of Owning A Dog
|Email Print
My wife and I had been tossing around the idea of getting a dog for the last few months and our recent trip to England, to visit good friends of ours, gave us a little reminder of how much we liked having a dog around. So, now that we're back, we're going to check out the local animal rescue and pounds to see if there are any little guys over there that we like and that also like us! As with any major decision (I consider getting a dog a major decision), you always have to consider the financials or you'll probably find yourself in a rough spot someday.
Now, back to the matter at hand, we are looking to get a smaller type dog (around the size of a terrier rather than say a lab) so this brief total cost of ownership analysis will be focused on a small dog. We'll also be going with a pound puppy rather than a bred dog because we feel that since it will be a pet, and not a working dog (my friend hunts, so for him a pure bred Labrador is a must-have), it's better to go that route. We understand that there is always the potential for future health issues and unknowns about the puppy but that's a risk we're willing to accept.
Acquisition Costs
As mentioned earlier, we'll be going with a pound puppy so we won't be paying a breeder any fees and chances are all the initial veterinary and medical costs (for things like spaying and neutering) are mostly covered. However, let's say that none of them are covered and let's work from there and let's call them acquisition costs. In reading various resources online, the estimated cost of the first year's vet and medical costs can range anywhere from $100 to $700. So, if you know how much you can buy your dog for, add on around $500 (just to be safe) for medical costs and you have your acquisition cost.
Fixed Costs
Fixed costs refer to all the things you probably will buy once and then replace as needed. These are things like a water bowl, beds, toys, a crate, cleaning supplies, etc. This varies greatly but you're talking a base of around $150-250 depending on where you live. Urban areas are obviously more expensive than suburban or rural areas and the best way to determine this is to just go to your local store and start adding things up.
Another fixed cost you may have is training. You can try to train a puppy yourself through the help of books or websites, which is very low, or you can go with a professional. The benefit of professionals is that they know what they're doing, but they aren't cheap. Training could cost you several hundred dollars, but training is essential for your mental health! 🙂
Variable Costs
Variable costs really are variable! They include the replacement of some of your fixed costs since they will be used and deteriorate. However, those will out be likely dwarfed by food. The best way to determine this is to ask the place you're getting your dog from or looking up online. A quick search shows that dog food for a Westie is around $30 a month, or $360 a year. You may also have other variable costs like various medical items to keep your dog healthy, remember to include those as well.
If you estimate the average lifespan of a dog is around twelve years, the cost of the dog could reach into the tens of thousands of dollars. It's important that you're aware of this before you get a dog because you don't want to one of the many owners who are forced to abandon their dog at the pound because you can't afford them. It's an unfortunate circumstance but it happens all the time.
One quick note about emergency funds and pets, we will be boosting our emergency fund whenever we get a pet (much like we would with kids) because pets can have accidents and problems just as people can. I'm not exactly sure how much we will adjust it upward but we definitely will.
Time to look for a puppy!
(Photo: cloneofsnake){ 31 comments, please add your thoughts now! }


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Top Definition
Allisen is usually a romantic person and funny. Can act like she hates you but doesnt, tends to be short and blonde. Has a nice ass and she chases after the black boys.
Allisen: look at that black guy!
Hayley: hes not cute.
Hayley: hes not cute.
anonerによって 2013年11月19日(火)
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If all the faces of a tetrahedron have the same perimeter then show that they are all congruent.
A group of 20 people pay a total of £20 to see an exhibition. The admission price is £3 for men, £2 for women and 50p for children. How many men, women and children are there in the group?
I keep three circular medallions in a rectangular box in which they
just fit with each one touching the other two. The smallest one has
radius 4 cm and touches one side of the box, the middle sized one
has radius 9 cm and touches two sides of the box and the largest
one touches three sides of the box. What is the radius of the
largest one?
Is the mean of the squares of two numbers greater than, or less
than, the square of their means?


text:
Design For
Small Businesses &
"You can design and create, and build the most wonderful place in the world. But it takes people to make the dream a reality."
Walt Disney
Some of our most recent work
Web, Graphic & Print Design
"Digital design is like painting, except the paint never dries."
Neville Brody
Email Us Here
"There are three responses to a piece of design – yes, no, and WOW! Wow is the one to aim for."
Milton Glaser


text:
What is the appropriate button to use on the product detail page when
the website navigation asks the user to either Shop or Buy?
Of course, can we get a little more interesting and personal? For
example: instead of Shop or Buy can we use buttons that say - 'Go
and Pamper' (for a gifts e-commerce website) or 'Educate Yourself'
(while buying education books) or 'Push Limits' (while e-shopping
for BASE jumping equipment).


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Are mailing lists essential to community building?
Mailing lists: Community or communication?
How many mailing lists or list-servs are you subscribed too?
Mailing lists seem to be the life blood of many open source projects. Here at Red Hat, there seems to be a mailing list for everything. There's a company-wide memo-list to foster collaboration and connect with colleagues around the world and many special interest mailing lists like our home beer brewing list. Which got me thinking, are mailing lists only a way to communicate or are they essential to community building?
I started looking at all the mailing lists I'm subscribed to and am amazed. I belong to almost 20 Google Groups, several Yahoo! Groups, and countless Red Hat mailing lists. At work, some lists are for team communications, but others are for my own self-interests. Outside of the office, I'm subscribed to a variety of neighborhood lists in Raleigh, NC, user groups, and a few open government topics.
Every list is different, just like every community is different. On some mailing lists, I act as the owner or moderator. On others, I'm a lurker. For some, I choose to get every email; others, only the digest. Sometimes it's about the purpose of the list, but other times, it's about the signal-to-noise ratio.
I'm sure many of you are members of several mailing lists. And if you're like me, you play a different role in each and consume them differently depending on your interest level.
Do you think mailing lists are simply a mechanism to foster communication or does it help create and build community? I'm happy to share some additional commentary after I hear from you in the comments.
6 Comments
Seems to me that every project, organization, interest area, .... that I'm involved with centers around a mailing list. Seems like a core component of community building to me.
Absolutely. Just think about -users vs. -dev lists, or the 100s of lists around RedHat/CentOS/Fedora. There also seems to be the phenomena of frequent posters vs. lurkers on lists, and forking of lists that get too big.
Very interesting question. I'm involved with an internal group at Red Hat that is focused on understanding how our own internal communities work. We just did a survey of hundreds of internal mailing list admins to understand more of how mailing lists relate to community, sense of involvement, and getting things done.
One interesting result is that many list admins identified their lists as being a community of people, but not all of those same admins identified some of the limited criteria we set. We were trying to understand, for example, how many were social communities compared to do-it communities. Ultimately, it was unclear if our stricter definition helped or not - people felt a sense of community regardless if they volunteered or were assigned to the mailing list. The sense of purpose seemed to be the key - having an interest or passion in the topic may create the community sense.
BTW, many have been looking at how we can better engage all the people who don't like mailing lists. There is a self-selective nature at work - mailing lists work for a percentage of the people, but maybe not even a majority. Look at the growth of various social media tools as a way people grow community outside of traditional mailing list structures. This is why things such as Mailman 3 and the collaborative features of Drupal 7 may signal a doubling or tripling of community sizes where mailing list merges with web-interface in a way that works for everyone involved.
Re. " all the people who don't like mailing lists. There is a self-selective nature at work - mailing lists work for a percentage of the people, but maybe not even a majority"
My sense is that most people prefer mailing lists to the alternatives - or at the very least, prefer to have messages "come to them" - checking forums, drupal sites, etc. is very tedious, and the number of forums that have 0 entries is incredibly large. The dynamic changes when forums (like this one) automatically send you an email when things change - but then things start to behave more like a mailing list (new stuff shows up in your mailbox).
Having said that, FaceBook and Twitter seem to have created a new dynamic, and spam creates a counter-dynamic to email based interaction. But still....
Email to me is perfect for this function, I manage/setup several postfix email servers. I have heard others say email is going away, I find this to be ridiculous to say in the least. Email is something taken for granted that it 'always works'. You can manage thousands of accounts, including spam appliances and no one could careless. However with that being said, if someone thinks if 'ONE' email was blocked or somehow rejected it is the end of the world.
With that being said, with email it is always something no one ever thanked the admin for having a service available for internal/external customers. It is truly a thankless service, however I believe receiving an email from a user forum after someone has responded to your question is still 'state of the art' real time communication. People think that social media sites are going to replace it, they are wrong.


text:
Celebrity Central / Top 25 Celebs
Nov 17, 2008
Get the dish on the contestants and judges of America's favorite singing competition!
American Idol
From baby births to country crossovers, the stars of American Idol continue to captivate fans on and off stage
See All Covers
Copyright © 2016 Time Inc. All rights reserved. Reproduction in whole or in part without permission is prohibited.


text:
'J00050' | Two Pack Contrast Solid and Stripe Socks by BOSS
Style No. J00050
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- These socks BOSS feature one pair with a contrasting striped pattern and the other pair with a colorblocked pattern. Pressure-free cuffs ensure a comfortable fit. A logo detail on each pair completes the look.
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text:
Top Definition
1. In table-top role-playing games, such as Dungeons & Dragons, a Character Sheet is the paper representation of a player character. Its function mirrors that of stat screens and menus in computer and console RPGs, because it keeps track of your character, your character's stats, equipment, etc. In the revised version of Dungeons & Dragons v3.5, Character Sheets are about four pages, the first having the character's name, ability scores, equipped weapons, etc; the second and third pages contain equipment and magic information, and the last page keeps track of your skill ranks and feats.
You can download Character Sheets as Adobe PDFs off of Wizards' official website.
av aka_pyro 13 juni 2007
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| hotels Florence | hotel Florence | three 3 star hotel Florence | hotel in Florence Italy |
St. John Firewords Show
Fireworks show for the Feast of St. John b>: the celebrations for the patron saint of Florence will start at 10.00 in the Baptistery with the offering of candles by the city administration and the company's San Giovanni Battista.
At 10.45 am Mass in the Cathedral of Santa Maria del Fiore and 17 the final match of the Calcio Storico Fiorentino.
There will the traditional 'foci' b> and delivery of gold Florins by the Mayor Matteo Renzi. In closing the long-awaited fireworks b>, scheduled at 22.00.
Dates of this event 24/06/2013 - 25/06/2013


text: This photograph features Chancellor Leo Jenkins along with Jack Minges and Waightstill H. "Booger" Scales at the famed Copacabana Club in New York City. Taken in October of 1963, the trio had much to celebrate including the recent opening of Ficklen Stadium. Scales, considered East Carolina's greatest fundraiser, organized a group that sought donations from Greenville area businesses to fund the stadium's construction. Scales and his committee raised nearly $215,000 (approximately $1,524,894 in 2010, adjusted for inflation) in a single week. Scales later assisted and served as the first president of the Century Club (now Pirate Club). As a testament to their efforts on behalf of East Carolina, Minges Coliseum and W.H. Scales Field House bear the names of these men. Both facilities are instrumental to the continued success of Pirate Athletics. To learn more about the growth of East Carolina University, please visit the University Archives.


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Deb Richardson wrote:~shakes head wearily~Some people just don't get it.
I know that you don't live here, but in the future, please have the decency to consider how the snide remarks will effect those that do live here.
volunteer to be the Marching Master.
First, I want to see anyone group together a bunch of teenagers in the middle of the summer, all of whom want to be somewhere else and get them to march in a straight line.
Catfish wrote:So let me see if I got this straight. Some think the teacher sucks----some think he's the most on toast. That's cool---done deal---end of discussion already!
This goes nowhere---minds are made up.
Old Scout wrote:volunteer to be the Marching Master.
It is one thing to not be good at something but this is beyond that. It is obvious that he makes as little effort as possible and still make it look like he is doing his job.
And back when I was in school we not only had a good band but they wore uniforms and and looked the part. Perhaps they had a bit of pride in themselves and their band which seems to be missing today.
My kids had to put up hay in the heat of summer and had they not kept up or been in step doing this there would have been alot to pay. They would I am sure rather been marching with a band which does not look like a big deal if done correctly.
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October 8, 2009
28 comments:
She's so cute! I love the fall clouds in the background.ReplyDelete
What a sweet girl all willing to share her special princess ball! Oh, and I envy Ivy's wardrobe. If they made all of her clothes in adult sizes, I'd buy 'em.ReplyDelete
She is very polite! I haven't seen a pic of her that doesn't make me smile! I can see what makes your eyes light up!ReplyDelete
Great shot!
I love how babies are so sharing! And her dress is adorable, Steph.....once again I'm wondering where you found it!ReplyDelete
Oops! Forgot to say on Flickr- her outfit is from Target!ReplyDelete
Oh, I wish we had that sunshine today!ReplyDelete
I love her dress, but I definitely love those ivy shoes!
Could she get any cuter??ReplyDelete
Ivy gets cuter everytime I see her. Also I am jealous that her style is better than mine lolReplyDelete
What a great sharer!ReplyDelete
I bought this dress for my Eleanor, too, but I ended up returning it because I had spent too much money on her already last month. But it is adorable, isn't it???ReplyDelete
Ahhh the colors of fall and a cute baby. Not much better than that.ReplyDelete
That may be one of the cutest pictures I have seen.ReplyDelete
It almost looks like you superimposed her into the background. The colors are so bright.
What a little dolly you have!ReplyDelete
I'd love to pick your brain sometime on being a mama of four...how you handle the stress, your home, etc. I have two wonderful kiddos (ages almost 4 and 1), am pregnant with #3 (due in March 2010), am house-training a puppy, and work part-time in and out of the home. I am feeling a bit anxious and am not handling the stress as well as I should be. I love the relaxed, trusting feeling you exude from your blog. Any tips? Thoughts? :)
Thanks for such beautiful, thought-provoking posts...you are a great writer!
Awww! I love her expression in this shot.ReplyDelete
Her little dress is darling.
I L O V E this dress my little princess has this dress but hers is cream, pink purple and green!!! She's a cutie patootie!!!ReplyDelete
Geez Louise
This put the biggest smile on my face. She couldn't be any cuter.ReplyDelete
Wow! The colors in that pic are amazing.ReplyDelete
oh those cheeks!ReplyDelete
Oh how cute is this picture!!!ReplyDelete
So cute - and I almost bought that dress at Target the other day. Sadly - they didn't have the size I needed.ReplyDelete
That expression is absolutely priceless!ReplyDelete
My gosh Stephanie, this child is so adorable. And look at how she's so confident on her little legs - she was just crawling around the other day. She's so lucky that she'll have all these childhood photos to look back on when she's older.ReplyDelete
So cute! It's amazing how fast they get their sea legs!ReplyDelete
I love her expression!ReplyDelete
So cute! Is that a rattle she's holding?ReplyDelete
Aw, little munchie face! Love it!ReplyDelete


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The Botanical and Cultural Gardens of Caguas
Jardin Botanico y Cultural de Caguas
This most beautiful, lush park covers 60 acres.
Another, much larger botanical garden is located in San Juan on the grounds of the University of Puerto Rico. There is a 3rd botanical garden located near Mayaguez, also run by the University. Both of which I plan to visit sometime down the road. There are also several smaller private gardens as well.
Getting to the Caguas Botanical Gardens is pretty straightforward. From San Juan, you take Hwy 18 South to Hwy 52 South and get off at Exit 18. Take Hwy 196 to the right. Hwy 196 ends at the driveway to the Jardin Botanico y Cultural de Caguas where it intersects Hwy 156. Continue reading
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Although he told TechRadar that the GPU Technology Conference isn't about "speeds and feeds", Nvidia CEO Jen-Hsun Huang also announced the first ever roadmap for future Nvidia products
This isn't a roadmap for graphics cards, but for the GPU architectures that power both gaming graphics and the parallel programming GTC (Nvidia's GPU technology conference) concentrates on.
Coming in the second half of 2011, Kepler is the replacement for the current 40nm Fermi GPU; it will be Nvidia's first 28nm chip and Huang expects it to deliver "a big step up"; three to four times the performance per Watt of Fermi – from the current peak of 1.5 to up to 6 double-precision floating point operations per second per Watt.
He's quoting performance per Watt rather than simply performance because, just like CPUs, GPUs have to deal with power issues: "In the future we know there is a power wall, so performance per Watt equals performance.
"With parallel computing, transistors are free but power is not. If we are conscientious about the use of performance per Watt, we will continue to expand performance with the number of transistors we add."
It's not just packing in more transistors by going to a smaller nanometer scale, Huang says: "It comes from innovation as well as architectural efficiency."
The new GPUs will support traditional CPU features like virtual memory, scheduling and pre-emption to make it easier for programmers to work with both GPU and CPU resources and to make it easier for operating systems to take advantage of them.
"These are vital to the era where you have multiple apps [running on the GPU]," he told us. "In the future you'll be able to mix and match."
ROADMAP: How Keppler and Maxwell compare to previous Nvidia GPU processors for parallel computing
We asked Ian Buck, Nvidia's Software Director of GPU Computing and the man Huang credits as the inventor of CUDA, for an example of how this might work.
"Now there are two types of processor in the system, these are simplifications to make it easier to move code onto the GPU," he explained "and we hope to do more of that in the future. We have a memory management unit and we can have the GPU read directly out of CPU-side memory. It's not much of a stretch to go the other way or to allow the programmer to load data back and forth. We think that's a natural direction and way to do OS integration."
Mid-life kickers and mobile parallel computing
The next architecture will be based on the 22nm Maxwell GPU, coming in 2013. "The improvement from Tesla [the chip Fermi replaced last year] to Maxwell should be about 40 times," Hsuang told TechRadar. "Fermi is about four times faster, relative to Tesla, so it's ten to 12 times faster from Fermi to Maxwell."
In between each new GPU will be what Huang calls a "mid-life kicker" updating the previous architecture to improve the performance by enhancing the microarchitecture. The first will add more cores and faster memory to Fermi next year, and similar update to Kepler will come in 2012.
The new GPUs will obviously show up first in Nvidia's high-end graphics cards, but "from the moment it goes into the architecture in the high end products in three months we should have in it the entire family," promises Huang.
Faster rollout
He says that will happen faster than it did for Fermi, which had delays getting into production because the fabric of wires that interconnect between the 256 processors was so closely coupled that they were interfering with each other and had to be redesigned.
"We found a major breakdown between the models and tools, and reality!" He blames the design flaw on the fact that it was the responsibility of two different engineering groups; "the engineers who understand physics and the engineers who understand architecture sat in two different organisations."
With that management issue fixed, he says that although there will be further problems ("we don't know what we don't know") they'll be spotted sooner. "The design is progressing very rapidly; we have hundreds of engineers working on it and by the time we're done we will have invested a couple of billion dollars."
LOST PERFORMANCE: Issues of heat and power consumption mean that CPUs aren't getting faster the way they used to; we're losing out on the performance benefit we have come to expect and enjoy, says Huang
Kepler and Maxwell won't immediately go into Nvidia's Tegra mobile processors although the parallel architecture will end up there.
"Tegra 3 is almost done," Huang told us. "Tegra 4 is being built and every year there will be a new Tegra. I am highly enthusiastic about taking parallel computing to mobile devices. We know if one thing would benefit more than any device from the most energy efficient performance, it's the mobile computer."
Why did Nvidia finally start talking about the future? It's not to compete with Intel or AMD's announcements, he claims and he didn't only pick GTC to announce the roadmap because it's Nvidia's big public event - it's because the software developers who need to know about future Nvidia chips are the ones using them for parallel computing rather than games, and the performance they can expect dictates the features they can develop.
"They need to know what they should expect in one or two years' time. Should they expect performance to increase by 50% or one times or two times? That's important information when it takes then two or three years to develop software. If I were developing today I would target a GPU that's four times faster than today."
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from the name
itself. Cheating can do no good for anybody. It always harms, and its always
from the name
itself. Cheating can do no good for anybody. It always harms, and its always
While I understand where you're coming from on eschewing a cheat day, I have had good luck using one over the years. I agree using Ferris' "eat till you want to puke" evokes a bit too much aversion therapy for my liking. I prefer moderation.
I lost 35 pounds of fat about 10 years ago, and at about 195lbs, have kept the weight off. Unfortunately, the same can not be said about the fat. Body composition's a real bitch!
I woke up a few weeks ago and realized that although I'd successfully kept off the weight for the last decade, my midsection would be more at home on the Michelin Man. I look like Belly Fat Bill.
I am going to lose the fat again, and document the whole thing for posterity. Maybe I can motivate others, too.
Yes, I am going to throw some cheat days in there, but I'm pretty sure it'll turn out well in the end.
One more thing…There is also some scientific evidence that eating a boat load of simple carbs every so often helps reset the hormone leptin, facilitating fat loss.
I don't really agree with you, I've lost 15 K.G in three months using the Cheat day diet, I have my cheat day by the end of the week and I never ever cheat during the week because i know that i have a day to eat all the junk i want, but even on my free day i eat two cheat meals, and my diet continues after the second meal.
My body is great now, and i have asked my coach as well.
I do agree with you in one point only, cheat days are bad for you if you spend all the day eating like an animal, do not do it like you have never seen food before !!
I think you are wrong, when you are dieting you need a cheat day to look forward to for me my cheat day is always at the end of the week in which i reward my self with a bar of chocolate and a double choca mocha or maybe a chicken biryani and for me these treats get me through the week and stop me from cheating through the rest of the week and so far i have continued to lose weight
I lost 33lbs. On this very diet. The cheat days start off huge. We're talking 3500-4000 calories that day. Over time though, the discipline you have been following in the previous 4-6 weeks starts to leak into your cheat day. Also, your stomach starts hurting if you keep eating that much so you may actually stop eating around 6PM.
I don't normally respond to articles like this but I feel compelled in this case. Your first point and examples does not make sense. No one would argue that an all day alcohol or cheat day is acceptable. The dangers of using these substances, including binge drinking is well documented, as is Weekend Warrior syndrome. Numerous sleep studies have documented the effects of sleep deprivation. Really, would anyone even try to do this? These examples are pure hyperbole and if thought through, do not support your claim.
The abstract to which you refer discusses a female who had previously been diagnosed as bulimic. If you read the conclusion to the abstract it states "Acute gastric dilatation is very uncommon" and such extreme complications 'are rare'. This subject of this abstract is not someone who simply had a craving for pizza and fudge. And bulimia is not a diet issue—it is a mental health issue. The article does not actually support your point in any way.
Your second point is unsubstantiated. This may be your opinion. But having an opinion does not make you right. My opinion is if a person is sitting down to a cheat day meal after substantial weight loss, it may actually be more motivational for those looking on. At least that's what happened at my house.
Your third point needs more research. Do you know with certainty that a cheat day is going to leave you wanting more? I can't speak for anyone but myself, but after almost two years on the Slow Carb Diet I leave cheat day behind with gratitude, knowing that I will eat well all week, while planning a few treats for the next cheat day. Now, having lost the weight I wanted to, I can occasionally cheat throughout the week if there's a very special occasion. I surprise myself frequently by saying no to sweets that I would formerly have scarfed down simply because I no longer have the desire for them. I actually care less about cheat day now, then when I started.
Fourth Point—there is no diet out there that fully supports our lifestyles. Not one. They all require a change in our lifestyle. Each and every one, including one that requires careful timing of exercise and eating. And to your claim that you increase your risk of digestive disorders, I can tell you that since changing to the Slow Carb Diet along with a Cheat Day at the age of 48, my IBS symptoms are gone, arthritic symptoms are almost entirely gone and I have more energy—no more afternoon slumps. Again, this is only personal experience.
Your reference to the information showing the incidences of digestive diseases only demonstrates that these diseases increase with age on a 'normal' North American diet. Perhaps if North Americans altered their typical grain/sugar/dairy based diet these statistics would be quite different? You're suggesting that overloading your digestive and endocrine systems once a week is a problem, but I don't see any data to substantiate this.
Fifth Point-I'm not sure where you got the idea that a cheat day could trigger an eating disorder. Eating disorders have very little to do with food. They are mental health issues.
If this article does anything, it demonstrates how words can be manipulated and why critical thinking skills are so essential.
i didn't believe in the necessity of a cheat day. that was before my week-long (triggered by pms but still) now i indulge on sundays. i think eating disorders are more often caused by Not having cheat days,,,
sorry, week-long binge
This is all mental reasons why you shouldnt have a cheat day every week. I saw allow yourself a cheat day once a month but dont look soooooooo foward to it, train hard and eat right and youll be fine.
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This is totally false. A "cheat day" doenst mean eat till you cant eat any more or eat the worst kinds of junk food til you drop. It means you can enjoy eating out at your favorite restaurant, having a cookie or dessert, or having a coke or sweet tea. You look forward to that one day when you can have something that you shouldnt have every day- its like a special occassion. You still eat healthy, you just allow to treat yourself. Its actually quite beneficial and makes eating "forbidden foods" in a way that makes you not crave them all the time, but look forward to a simple treat. A "cheat day" still requires calorie counting and making sure you get enoug protein, but allowing yourself to have something. The body can handle a small amount of junk food one day of the week. Its not that fragile. Its when we have our "cheat days' every day, that it becomes a problem.
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The problem here is not the cheat day or adherence. The notion of Self control and discipline are also a myth. What it comes down to is choices. Either you consistantly eat that Junk food and become obese,diabetic,at risk of heart diseases or you make the healthy chices more often and live a disease free life. People complain too much now and forget that it all comes down to chices you make. I stay at 8% BF year round and I eat junk food now and again,knowing what will happen if I over indulge, CHIOCES!!
…But binge eating and cheat days aren't the same thing at all. And why would the people who think that having a cheat day is part of their diet feel shame and/or guilt?
Also, going to have to ask to see evidence on that 'cheat days cause eating disorders' thing. Sounds like pure rubbish to me.
I agree, Skippy. My cheat days are used to avoid shame and guilt. They allow me to defer any cravings to my cheat day, so I only wait a handful of days instead of some kind of never.
I, too, find this article painfully short on facts and evidence.
This article is almost hyperbolic. The first "reason" includes scare tactics that not only have nothing to do with dieting, but are simply anecdotal and seemingly only there to cause an emotional response. Seeing that immediately put the rest of the article into question. Your case study involves a girl with a history of bulimia that resulted in needing treatment for her eating disorder. I'm sure I don't have to explain that bulimia has plenty of medical risks, but I assure you, many dieters are not bulimic or anorexic. On a side note, the sarcastic "benefits" of a cheat day actually made me predisposed to disagree with the rest of the article. Whether or not you have more proof, the one thing I can be sure of is that you need to take a persuasive writing course.
This is possibly the single worst article I have ever read.
Drawing parallels with a "drug binge day" without any explanation and claiming bingeing will make you bulimic without a single bit of evidence is ridiculous.
Must try harder
It depends on the person. I'm on Tim Ferriss' diet, and I like the results I've seen so far. Except, instead of a cheat day, I have a cheat weekend. However, I don't eat until I get sick… I didn't do that before I changed my eating habits, and I'm not going to start now. You acknowledged that it's only bad if you do it the way some people do it, which makes the title of this article misleading. I refuse to completely give up foods and drinks that I enjoy. It's not happening, period. The key is moderation. Eat healthy food most of the time, but if you want to eat some ice cream every now and then, then do so. Life's too short to totally avoid something you enjoy.
This is the stupidest thing ever. According to you, it's so unhealthy to have a cheat day once in a while that in no way should I eat cake and ice cream on my birthday. And Halloween? Forget it, you must sit there in front of your friends and resist all the Butterfingers and Twix you just collected! I don't think so. Besides, who has a cheat day once a week? Every diet plan I've ever looked at says once every TWO weeks. Sorry to leave such an angry comment, but there is no way I'm sitting down on October 31st and ignoring a giant bag of candy, or watching all my friends eat my birthday cake while I sit there poking at a salad. But unlike you, I know how to do a cheat day right.
This article is hardcore. Anyone would agree that stuffing your face from the moment you wake up to the moment you sleep is unhealthy. I don't mean that literally, but overeating the wrong kinds of food all day is obviously unhealthy. This "cheat day" isn't a bad thing at all and in fact it is very good (raises your metabolism). We're not talking about eating a bunch of greasy food. Just about 500-1000 calories more than the usual diet day. You need one day to get away from being a dieting robot and enjoy yourself. Dieting is a way to live, but don't let it control your life. If you just diet every freaking day, you'll burn out. If you allow one cheat day, I'm sure you can go through with the diet for the rest of your life and actually enjoy it!
thanks for the comment — your moderate approach seems sensible (although completely unnecessary for weight loss and fitness from EET's perspective where we can have moderate treats every day) but I wrote the post because of issues like this I mentioned above
"In his new best-selling book The 4 hour Diet, author Tim Ferriss highly recommends cheat days to all interested dieters. Ferris says he eats all his vices on his cheat day until he's sick and then has no desire for junk food the rest of the week. Question for Tim, what if you don't want to experience the "pleasure" of eating your vices until you're sick?"
Not saying a cheat day can't work long term (although MANY major studies say that it cannot–see EET's Webinar Life Changing Weight Loss Studies (go to http://metabolicmemory.wordpress.com/) for details, but I am saying they can be dangerous in the way many people follow them.
Thanks again for writing and good luck with your diet efforts!
EET Fitness
I agree. I've never been prone to eating greasy food, but I've always been a big eater. It didn't affect me until I got older. Now the cheat day allows me to have that extra helping of Indian take-out, go for seconds at Thanksgiving dinner, and let it all slosh around in my gut while I lie back and watch TV, guilt free. Having one day where you can have a BBQ, or not, go to a chili cookout, or not, go for a bike ride, or not; it's the only way I've been able to keep pushing for so long.
I've had cheat days as part of a successful fitness program for several years. For me, its nice to KNOW that I'll have a day in the near future that I can let go and have some junk food. I don't stuff my face, but knowing I'll have cheat day, prevents me from daily cheating and motivates me to work hard during the week.
what a lot of nonsensical rambling.
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Interesting post. I have had good success with cheat days in the past, but recently I have been struggling to control myself. Cheat days have been turning into weekends, and I have been thinking a lot more about what kinds of junk I ingest on a cheat day.
I've decided to try going without for a while and see how things progress. I think for those who don't have the control over their cravings to have just a small cheat, cheat days can definitely be dangerous.
I appreciate your concern for the mental health of individuals that are trying to diet, but besides the POTENTIAL mental dangers of attempting to lose weight and maintain proper health, I would say that a cheat day isn't necessarily a bad thing for people with certain body types. With that said, the typical person that I assume is being noted in this article is what we would call an endomorph, a person that has hips that are naturally wide etc. or what we call "obese" I don't think that the same potential dangers would apply to someone whos got an athletic build or a thin frame, or in this case, a mesomorph and an ectomorph. With all 3 of these common body types, come many similiar and different reactions to a caloric deficit. All 3 will experience some sort of drop in leptin levels (a crucial fat-burning hormone) but all that can be fixed with a proper spike in the carbohydrate department. I think the most important thing to remember is that, depending on the body-type, a cheat day isn't bad if you've had more calories in than out that week, if anything, it'll provide as a metabolic shock and an insulin spike should occur, I hope this clears up some of the disagreements on this article.
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This all seems very psychological. I've been on my diet with the cheat day for 19 weeks starting tomorrow and knowing that it is just a day to check off cravings instead of indulge until death us obvious. If you tell me that mathematically I can gain weight by strictly following a zig zag diet with a cheat day and working out 3-5 times a week for 45 mins maybe I'll buy cheat days being bad…
Hey Andrew:
Thanks for the comment. However, you really should be writing the comment to Timothy Ferriss and not me — it's his 4 hour body book that states he likes to eat on his cheat day "until he feels sick". And Ferriss is far from alone in this approach.
I have many people who have joined EET Fitness after trying a cheat day diet with all kinds of problems coming from it (as noted I have 10 reasons and only listed 5 in this article) — it's just not a sensible way to diet, and despite your nearly 5 month success which I applaud, the statistics on deprivation based diets (restricting your food choices 6 days a week is deprivation, i assume you agree with that) are horrible — a 95-98% failure rate over the first year, so is that worth the risk to even try it?
Also, i look at it this way: Shouldn't a sensible diet be safe for ANYONE to try? I work regularly with Diabetics — should they have a day of binging on anything they please to the point of feeling sick? I certainly would never recommend it–EVEN IF IT PRODUCED WEIGHT LOSS!
Bottom line is no one has to die of a cheat day for them to be dangerous, and many people run into some fairly serious problems because of it. The fact that you can show self control and discipline on a cheat day AND stay on this sort of diet for 19 weeks puts you in the BIG minority of dieters to begin with–but, even then you cannot be counted as a true success story with a cheat day in my book till you reach one year successfully (and I sincerely hope you are as it seems to fit your lifestyle)– because if you are not on the plan after a year–does any of this really matter?
Again thanks for reading and commenting — I am always interested in other's views.
EET Fitness
I have maintained a 100 pound weight loss since 1995 using a modified "cheat weekend" strategy. However, unbridled eating on the weekends or even for one day sounds like a recipe for disaster to me as well.
Since the first of the year, I've been following an intermittent fasting regimen per leangains.com. Actually, my fasting is more 19/5 than 16/8 but I am a fit 53 year old female without body-builder goals.
I'm really loving the intermittent fasting. I'm doing it mostly for maintenance, but it will be my lifestyle from here on out. I find that I am more alert during my fasting periods and really enjoy being able to eat real meals in my eating window. I tend to eat less than maintenance during the work week, then maintenance to a little above on weekends. I've lost a few pounds without really trying and it is so easy…
As anyone who has maintained a large weight loss knows, the real battle is in maintenance. I just wanted to bring this up because it works great for me!
I think that this is a great article and I agree with most of it. I myself have been on cheat days to some success, until I felt that food started to rule my life and I couldn't wait for the six days to fly by so I can have another day of gluttony.
Being disciplined all week takes a toll and I am currently experimenting with something more sustainable. Before I was extremely anal about my calorie intake throughout the week. Making sure that I never went over a certain number. And it was quite low in order to make up for that "beautiful" day. By the end of the week I had low energy and I was cranky as hell. The nights before the big day, I had trouble sleeping because I was so excited for tomorrow! You can't tell me that this is normal! It was great for the first few months but I don't want to live like that for the rest of my life! Even with all the benefits people claim cheat days have I don't think it's worth the mental burden.
Again, I am currently trying something I feel is more sustainable. I've brought my daily calories up and I've given myself a treat, a healthy snack, to look forward to every night as opposed to waiting a whole week to enjoy food. So far, I feel that this is more natural. Isn't that what eating should feel like? natural?
I am a pretty damn fit guy. I maintain about 10% body fat. And I feel like in the long-term, cheat days will do a lot more damage than good. When I was starting to get in shape (I was probably at about 20% body fat) I just started to make healthier food choices and I wasn't so occupied with how many calories I was consuming. I wasn't counting calories or macros but I still got down to 10%. I was just eating sensibly. AND THEN I became obsessed. I started to count calories and made sure I never ate anything "bad". Because of the restriction, the heavy cravings came and the cheat days began.
I want something I can live with for the rest of my life. I want to eat to live and not live to eat. I think that a few smaller treats throughout the week as opposed to one giant day of overeating is a lot better in the long-run. In my experience, an extremely restrictive diet plan is bad for you. Just be sensible.
Thanks for the comment – I wish I had the discipline you do to eat just a "healthy snack" every day or night — but I don't have that kind of discipline or willpower.
Fortunately, I do have a pretty good handle on eating and exercise timing (EET), so I have pretty much gotten away with murder for the last 3 years with all kinds of fun treats and high calorie days throughout the week while losing over 30 pounds and maintaining my weight below my high school weight (I'm 48 now) and seeing more muscle tone than I ever have.
I wish I could find a sustainable reason to want to be more fit and get down to the 10% body fat you have — that's really impressive — but, for now, it definitely works for me to just keep eating my properly timed donuts, pizza and ice cream, maintain my weight, and really enjoy my EETing. I'll let you studs take care of the modeling and bodybuilding layouts
Thanks again for taking the time to comment. Maybe you should write the next article about the problem with cheat days!
EET Fitness
Thanks for the helpful article I am currently doing the 4HB diet in the UK for the past 3 weeks.
Having a cheat day could be dangerous for some but for me losing 13lbs by eating protein and slow carbs has been amazing. Not only has it made me lose fat but also my blood pressure and cholestrol has drastically lowered to a healthy zone.
My cheat days do make me feel tired and my first cheat day I went mad eating all the things I miss. It was great to measure myself two days later and find I still lost 4lbs that week.
Like all diets you just need to find one that works for you. I cannot see anything but positives for the 4HB diet for me personally.
Balance and moderation has worked for me for over 30 years in maintaining my weight and fitness level. The key for me was finding a healthy eating plan that I could stick with for the long-term.
Hey there I just read the article I understand of what you are saying in the dangers of excessive cheat days and how tempting it could be to just keep on stuffing yourself until the day is done. but I have also experienced as you keep on doing the cheat day that eventually the cravings you get starts to slow down and it almost seems like you naturally decrease your overall consumption of bad cheats and instead turn to more natural carbs etc. { considering if your on a low-carb resticted diet for 6 days out of the week}. The one thing though that I do caution with people of what I have experienced from doing a cheat day for one day is I am tired some of the day when I am doing it and it still even affects me the next day. Sometimes it was taking me two days just to get back on track from all the carbs etc. It just hits the body big big time that one day. So a word of caution go slow don't just eat everything in sight even though it is your one day cheat day.
Thanks for reading
This is an excellent comment! I never said no one could succeed using a cheat day, I just wrote this to make sure people understand they are risky, and need to have some control and management. My plan EET Fitness has developed a way to include a "treat meal" EVERY DAY, and having tried the weekly cheat day and finding it almost impossible to sustain (as well as getting acid reflux in the process) felt it was worth covering this topic to help others.
I wish more people like you would comment–it's all about finding a plan you can succeed on long term and your chances of doing that using a no control binge oriented cheat day are very slim and carry a lot of risk as well.
Thanks again for commenting–really appreciate it!
EET Fitness
At least you seem to really care about people. Wish there was more of that in the world.
I think your heart may be in the right place, meaning that you want people to approach weight loss in a healthy manner. I respect that.
However, that does not take away from the notion that your claims are not backed by evidence. I'm not talking about abstract or emotional "evidence." I'm talking about scientific evidence.
You mentioned in your reply to someone else that you stand behind your article (which is cool; most people do stand behind their own stuff) in that it "proves" your claim that "the fact is [cheat-day diets] are far more risky than they are fun."
Well, the "risk" claim is what needs evidence. Your article does not have that. Therefore, as others have mentioned, your article fails to "prove" anything.
Although you make some interesting comments and have some good thoughts and criticisms regarding cheat-day diets, these things do not constitute evidence.
Your point, however, is well taken. People should be careful and approach their health in a positive fashion–both physically and psychologically.
Take care.
The EODD diet plan (Every Other Day Diet) by Jon Benson is getting many attention lately. Even though it continues to be about for numerous a long time, it seems that this diet has become significantly a lot more common in recent months!
I admire your caution against the dangers of binging, but this post really doesn't address the science behind the Slow Carb diet. I've been doing this for five weeks now, with pretty great results. 21 pounds of fat lost, and 6 pounds of muscle gained coupled with 2 sessions per week of weight training, I've increased my strength more than I have in the past in similar time periods of weightlifting.
I was a little skeptical of the cheat days, and I fear that Mr. Ferriss has done himself a disservice by encouraging people to eat two pizzas in a row just because you can. I've taken a more cautious approach. Instead of gourging myself, I enjoy a couple of bowls of ice cream and eat a burger and fries. I figure that adds an additional 2500 calories to my "cheat day" and still give me the satisfaction of a job well done during the week. The results speak for themselves as well.
Anyway, I was hoping on reading something in this post about the problems of a cheat day except empty warnings that they're "DANGEROUS," but there's not much of substance.
Maybe I'm just more disciplined than most, who knows?
I fail to see any proof that a cheat day is "dangerous" as the article claims. You say it increases your risk of eating disorders … without a shred of evidence. Show me a study. Shame and guilt aren't "dangerous", and there's no proof offered that either come with the slow-carb diet. Increasing the need for willpower and discipline is not a bad thing, in fact, it's something most people could stand to build! "Can hurt health in the long term" is another accusation that doesn't have any fact to back it up, aside from the suggestion that you might have health problems to begin with.
I get that this was written from the viewpoint of a competing diet plan, and 4HB is getting a lot of positive buzz, but come on … at least have some facts to back up your assertions.
The fact of the matter is this: BEING FAT IS HAZARDOUS TO YOUR HEALTH. Doctors say all the time that losing weight too fast isn't healthy. NEITHER IS BEING FAT. Dieting well six days a week, and having a structured cheat day (it's not as hog-wild as most suggest, if you do it as outlined in the book) is no more harmful than being obese.
Let's all get on the RIGHT side, promote people losing weight, and leave these schoolyard ad hominem attacks out of it.
Thanks for the note. We already discussed this on twitter but I wanted to reply for others who might read this.
I have clients who have experienced all of the above dangers of a cheat day (except the DYING one thank god!) and that's what I based my article on — real people with real experiences.
I cite studies when I have them to support a position, but just as Bruce Lee said "Boards Don't Hit Back" in my favorite scene of Enter the Dragon… I have adapted it to say
Studies don't create weight loss!
Weight loss is about a variety of physical and mental aspects that are as diverse as each person's personality. Studies simply cannot capture the real world element of weight loss, and should always be looked at very skeptically–just as you are looking at my article.
If a good study was all it took to create weight loss – we would all be at our goal weights.
But we have study after study after study after study — and where are we? WORSE THAN EVER BEFORE.
So I'll stand behind my article as 100% true and accurate proving that Cheat Days are DANGEROUS, and I'll respect your opinion to disagree. But even if you could show me a study that shows cheat days are risk free, I know what's going on in the real world, with real people.
For me, that's all I need to know.
Thanks for writing and best of luck to you!
Pingback: Diet Cheat Days – 5 Reasons they are Dangerous « The EET Fitness Plan: EET's Blog
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I am doing a cheat day in my current plan. So far it seems to be working for me, I am averaging about 5-6lbs lost per week in my first two weeks. I am not yet a "success story" but I think the cheat day is helping me stay on track. In the past totally avoiding everything bad for me only led to uncontrollable urges to eat the bad things, and only sampling them lead to repeat samples until I blew the diet. However now that I get a good fill of some items once a week, it really helps to keep that at bay because I don't feel deprived.
I included this for several reasons:
1) I have cut calories by a lot, am eating pretty low carb, and I am still working out very hard. Having one day a week I can eat anything helps me recover and get ready for the next week. Not having this "body" break would mean I would most likely need to take a week off every 4 weeks. Having one day off a week should let me continue to stay in my diet for much longer before needing a break, which means I can reach my goals sooner.
2) I see this day as a "diet break" where I can mentally let go of the stress of dieting and be more "normal", I think this reduces my stress overall and stress reduction helps weight loss.
3) I also see this as a metabolism booster, I am not entirely convinced this is necessary but I lean more towards it then not. Bodybuilders zig zag calories with good results, similar concept IMHO.
4) I am really good at holding a schedule during the work week, but weekends are much more difficult. Having one day on the weekend where I get my fill of food makes the other one easy, and then I am back in line on Sunday instead of having two days of eating a lot of food.
5) As much as I want to eat healthy 100% of the time, at this point in my life I don't think I can eat healthy 100% of the time. However I can eat healthy for 85% of the time (6 days out of 7), to get to 100% or even 95% I think I will need to start cooking meals at home, which I am learning how to do I am just not that good at it yet.
Now, there is some uniqueness to my dieting however. I follow Martins 16hr fasting protocol, so that leaves me 8hrs to eat. When you fast your stomach shrinks, when you reduce calories your stomach shrinks, by my "free" day my stomach is pretty small. I still eat quite a lot of food but I can't eat too much at once or I start to get very full very fast, the amount is nowhere near what I could have eaten back when I was not dieting or fasting, so there is some built in regulation. And finally I also train martial arts on my free day for usually ~2.5hrs in the fasted (BCAA assisted) state, not a bad day for a large post workout meal.
My intended path with my cheat day is that I will start to clean it up in terms of being more healthy as my weight loss starts to plateau and I start to need every advantage I can get, but it will remain to be a day I can eat the foods I don't think are as great for me as a stress break. Instead of a fast food burger and fries I will start to eat a grass feed steak and a baked potato, and then later on maybe salmon and a salad for example. Still a lot of calories and a lot of food compared to my diet during the week, but generally more healthy.
So in my situation I don't think a cheat day is bad. For others in more standard diet and exercise program, an entire cheat day is too much I think as you can eat a lot of calories in 12-14hrs that can negate the entire week of weight loss. Having a single cheat meal once a week should not be bad though, if you keep everything in perspective.
Matt, during September, Doug published the "6 Million Dollar Matt" post. When are we going to get an update on your transformation working with Doug?
Are you the same Matt from that post? If not, sorry about the mix up.
Yep it's the same Matt. We had planned to do a series based on several of Doug's key concepts, but unfortunately I am not the best person to work with on these things. Last year work was extremely chaotic for me, and during that September/October time frame I was just not in any situation to take on a routine like we wanted, so you can blame me (or my work!) for that series not completing out.
However the November time frame came around and I was ready to take on a new challenge as I knew was facing a physical test in December. I asked Doug if he could help me get an exercise routine going, and after I told him what I thought I needed to accomplish he came up with this workout:
It is a very tough workout series, but it was worth it as I was able to achieve the greatest overall improvements in my performance and strength of any workout series in my adult life. To give you an idea what this 5 weeks did for me:
• I nearly maxed out my home gym equipment in terms of weight (maxed my deadlift weight, come close to maxing bowflex for row weight, maxed my select-tech dumbbells for military presses, maxed my tower200 weight on freaks).
• Broke numerous personal records in strength and cardio performance
• Increased my endurance/cardio conditioning to the point that I was able to walk into a totally different exercise and hang in there with those that had been working it for a long time (BJJ grappling).
• Lost 11lbs during this series, but I have little doubt that I also put on some muscle
• Feel great, like superhuman, compared to my starting point
As you can see it was a very productive series. I was not even dieting during this but still lost weight and no doubt put on muscle, and when it came to my gauntlet night everyone was really surprised at my conditioning and power. I was the only one of 4 that could have kept going when we ended the sparring, I think the guys I was sparring were worn out and they all were getting breaks between sparring whereas it was almost continuous for me! It was great.
I am still running these same types of workouts now, but geared towards fat loss and my restricted calories, but for example they are so effective that I am still gaining strength with just one power workout a week!
Currently with my diet I am using a mix and match of several ideas to achieve my fat loss, but I would give credit to Doug for helping me get to this point where I am making it work. He has helped me with some of the hurdles with planning it, and I believe my end game – when I finally get to my "ideal" weight and I start to focus on performance – my diet will shift more towards some of the concepts of Doug's I am not using.
On a final note I owe Doug so much I can't even state it without it sounding sappy, he has not only helped me to form (and continue to evolve) my core of ideas for training and diet, but he has been a great friend along the way as well. Any success I am having now or will have in the future can directly be linked back to him.
So we didn't get that exact series done, but it's still ongoing in a matter of speaking.
IDK, I think your reasons are pretty extreme. There are going to be those people who binge uncontrollably, but the cheat day was meant to naturally increase our leptin levels which is necessary for fat loss and which also declines after days of restriction and low carbs. The cheat day or cheat meal actually has scientific merit. Joel Marion has made millions off his Cheat Your Way Thin program and Xtreme Fat Loss plans.
Maybe this diet method isn't for every one. But what diet is? Or exercise program? Or pair of jeans? Or restaurant? Or method of learning? We are all different.


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MGT512: SANS Security Leadership Essentials For Managers with Knowledge Compression™
- Access Period: 4 months
- Included: Books
- Price: 5,265 USD
This completely updated course is designed to empower advancing managers who want to get up to speed quickly on information security issues and terminology. You won't just learn about security, you will learn how to manage security. Lecture sections are intense; the most common student comment is that it's like drinking from a fire hose. The diligent manager will gain vital, up-to-date knowledge and skills required to supervise the security component of any information technology project. Additionally, the course has been engineered to incorporate the NIST Special Publication 800 (series) guidance so that it can be particularly useful to US government managers and supporting contractors.
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Please note that some course material for SEC401 and MGT512 may overlap. We recommend SEC401 for those interested in a more technical course of study, and MGT512 for those primarily interested in a leadership-oriented but less technical learning experience.
This course prepares you for the GSLC certification which meets the requirement of the DoD 8570 IAM Level 1, 2, 3.
This course features Knowledge Compression™
|Course Contents
|MGT512.1: Managing the Enterprise, Planning, Network, and Physical Plant
The course starts with a whirlwind tour of the information an effective IT security manager must know to function in today's environment. We will cover safety, physical security, and how networks and the related protocols like TCP/IP work and equip you to review network designs for performance, security, vulnerability scanning, and return on investment. Learn more about secure IT operations in a single day than you ever thought possible.
CPE/CMU Credits: 7
|MGT512.2: IP Concepts, Attacks Against the Enterprise and Defense-in-Depth
Learn information assurance foundations, which are presented in the context of both current and historical computer security threats, and how they have impacted confidentiality, integrity, and availability. You will learn the methods of attack and the importance of managing attack surface.
CPE/CMU Credits: 7
|MGT512.3: Secure Communications
Examine various cryptographic tools and technologies and how they can be used to secure a company's assets. A related area called steganography, or information hiding, is also covered. Learn how malware and viruses often employ cryptographic techniques in an attempt to evade detection. We will learn about managing privacy issues in communications, and investigate Web application security.
CPE/CMU Credits: 7
|MGT512.4: The Value of Information
On this day, we consider the most valuable resource an organization has - its information. You will learn about intellectual property, incident handling, and how to identify and better protect the information that is the real value of your organization. We will then formally consider how to apply everything we have learned as well as practice briefing management on our risk architecture.
CPE/CMU Credits: 7
|MGT512.5: Management Practicum
In the fifth and final day, we pull it all together and apply the technical knowledge to the art of management. The management practicum covers a number of specific applications and topics concerning information security. We'll explore proven techniques for successful and effective management, empowering managers to immediately apply what you've been taught your first day back at the office.
CPE/CMU Credits: 5
|Additional Information
"Thanks for a great class in Las Vegas! After taking your class I have been able to start the following projects:
Jerry Farnstrom, Information Security Manager, Long Term Care Group Inc.
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No specific configurations are required.
If you have additional questions about the laptop specifications, please contact email@example.com.
|Who Should Attend
|Course Preparation
This course is taught MBA style and students are expected to be ready to work on the in-class exercises by preparing prior to the first day of instruction. When you enroll in MGT512, we suggest you review the following items before the course begins:
|What You Will Receive
In this course, you will receive the following:
|You Will Be Able To
OnDemand Included


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Westminster's Communication Program
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on November 16, 2012 - 11:38 PM
NIAGARA FALLS – Design work and planning for the Niagara Falls School District's $66.7 million "Inventing Tomorrow" capital improvement program is under way, and construction should be finished by the end of 2015, School Board members were told Thursday.
Representatives of Cannon Design of Grand Island and Ciminelli Development Co. of Amherst gave a nearly 90-minute slide presentation on concepts for the renovation or expansion of each of the city's school buildings under the bond issue approved in September by Niagara Falls voters.
Key issues in the design are that the work not increase local school taxes, that the cost be absorbed by the state, and that it integrate science, technology, engineering and mathematics laboratories in every school.
In a separate project, school athletic fields will be upgraded and provided with artificial turf through Greenway funding from the New York Power Authority.


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By Cory Giger
Ever since Matt Walbeck was fired after leading the Curve to the 2010 Eastern League title, it's been clear that the team's record would not necessarily be a major factor in the Pirates' evaluation of the Double-A manager's job performance.
P.J. Forbes just wrapped up his second season as Curve manager and would like to be back for a third in 2013. He deserves credit for helping the club rebound from several rough stretches to finish with a winning record, but it will be up to the Pirates to determine the criteria to judge Forbes' managerial success.
"Of course, I'd love to come back," Forbes said by phone following Monday's season finale at Erie. "I love the people of Altoona. The front office, the ownership have treated me so well.
"But I understand the organization makes decisions based on their criteria, and whatever happens it's been a great two years for me up there. I look at the guys that have come through there during our stay, and I'm very proud of what we've accomplished with those guys and where they're at and where they're headed."
Forbes led the Curve to a 72-70 record, a significant improvement over last year's 64-77 mark. This year's team was able to do something last year's couldn't, which was bounce back from a rough losing streak and put together prolonged stretches of success.
In 2011, the Curve had a nine-game losing streak that essentially destroyed the season. This year, the club overcame an eight-game losing streak and a 13-game road losing skid to finish above .500.
"P.J. Forbes does a solid job of creating a work environment and gets done what the organization needs to get done," Pirates assistant general manager Kyle Stark said by phone Monday.
Stark said the organization would like to have stability among its minor league coaches, so he does not expect tons of changes this offseason. He would not confirm if Forbes would return to Altoona or not but did say the Pirates like a lot of things the Curve accomplished this season.
"As you look for the most part guys got better," Stark said. "A couple guys obviously didn't progress the way we'd hoped, but that's baseball, that's life. ... As you look at the team, it played good baseball at different stretches, including finishing at the end of the season.
"When we look up at the end of the year, we feel like as a whole we took steps forward," Stark added.
On the Curve's substantial home-road differential, Stark said some of it was "a product of young players learning how to play on the road and a product of some fluke things."
Forbes was asked if the organization feels he accomplished most of the goals it set out for him and the team this year.
"I hope so," he said. "I don't think you're going to accomplish everything an organization wants you to accomplish in a year. I just don't think it works that way. I guess whatever happens, we'll know with what happens next year how pleased they'll be with the job I've done."


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