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Womens New Balance Minimus 1010v2 Trail Running Shoe - Grey/Purple 9.5
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Womens New Balance Minimus 10v2 Trail Running Shoe - Grey/Blue 5
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Partner: UNT Libraries
Degree Discipline: Higher Education
Collection: UNT Theses and Dissertations
University-industry Alliances : A Study of Faculty Attitudes Toward the Effects of Alliances on the Governance and Operations of Institutions of Higher Education
Date: August 1992
Creator: Abegunde, Olufemi
Description: The central purpose of this study was to compare the attitudes of faculty in applied sciences to the attitudes of faculty in liberal arts and other selected fields to determine if they differ significantly from each other in their perceptions of the effects of university-industry alliances on campus governance and operations. Secondary purposes were (a) to appraise the debate on alliances and the effects of alliances on academic values and (b) to contribute to the literature concerning alliances and their potential for improving higher education.
Contributing Partner: UNT Libraries
The Relationship Between Supplemental Instruction Leader Learning Style and Study Session Design
Date: May 2011
Creator: Adams, Joshua
Description: The purpose of this qualitative study was to examine the learning styles of supplemental instruction leaders at a large, public university during the fall 2010 semester and determine whether or not their personal learning styles influenced the way they designed and developed out-of-class study sessions. The total population of supplemental instruction leaders was 37, of which 24 were eligible to participate in the study. Of the 24 eligible supplemental instruction leaders, 20 completed the entire study. Participants in the study included nine male and 11 female supplemental instruction leaders with a median age of 22.25 years-old. Seventeen participants indicated their classification as senior, two as junior, and one as sophomore. Of the participants, 16 indicated white as a race or ethnicity, one indicated Asian, two indicated African American, and one indicated both American Indian/Alaska Native and white. Supplemental instruction leader learning style was assessed using the Kolb Learning Style Inventory. Leaders were then interviewed, and their study sessions were analyzed. Through triangulation of data from learning style, interviews and actual study session documents, four major themes emerged. The four themes were: 1) incorporation of personal experience into study session design, 2) the sense of impact on student learning, 3) a ...
Contributing Partner: UNT Libraries
The Effects of Interactive Reviews and Learning Style on Student Learning Outcomes at a Texas State University
Date: May 2008
Creator: Adams, Wesley
Description: This study investigated the effects of interactive lessons and learning style on student learning outcomes in self-defense education classes. The study utilized an experimental design that incorporated four self-defense education classes at the University of North Texas (UNT) during the fall semester 2007 (N = 87). A pre-test was administered during the first week of class to determine prior knowledge of the participants. The Visual Auditory Reading/Kinesthetic Inventory (VARK) was used to assess the learning styles of the students and was completed after the pre-test of knowledge was administered. The treatment group received the interactive lesson and the control received a paper review. The difference between the pre and posttest was used as a measure of improvement of the student's learning outcomes. A 2 (treatment/control) by 2 (pretest/posttest) ANOVA with repeated measures was conducted to examine the differential improvement in knowledge across the intervention. Based on the 2-way ANOVA there was a significant difference between the treatment group and the control group based on their learning outcomes. A repeated measures ANOVA was conducted to determine if there was a significant difference between the groups based on the pre and post test scores. Based on the results of a one week ...
Contributing Partner: UNT Libraries
High-temperature corrosion of aluminum alloys: Oxide-alloy interactions and sulfur interface chemistry
Date: December 2000
Creator: Addepalli, Swarnagowri
Description: The spallation of aluminum, chromium, and iron oxide scales is a chronic problem that critically impacts technological applications like aerospace, power plant operation, catalysis, petrochemical industry, and the fabrication of composite materials. The presence of interfacial impurities, mainly sulfur, has been reported to accelerate spallation, thereby promoting the high-temperature corrosion of metals and alloys. The precise mechanism for sulfur-induced destruction of oxides, however, is ambiguous. The objective of the present research is to elucidate the microscopic mechanism for the high-temperature corrosion of aluminum alloys in the presence of sulfur. Auger electron spectroscopy (AES), low energy electron diffraction (LEED), and scanning tunneling microscopy (STM) studies were conducted under ultrahigh vacuum (UHV) conditions on oxidized sulfur-free and sulfur-modified Al/Fe and Ni3Al(111). Evaporative deposition of aluminum onto a sulfur-covered iron surface results in the insertion of aluminum between the sulfur adlayer and the substrate, producing an Fe-Al-S interface. Aluminum oxidation at 300 K is retarded in the presence of sulfur. Oxide destabilization, and the formation of metallic aluminum are observed at temperatures > 600 K when sulfur is located at the Al2O3-Fe interface, while the sulfur-free interface is stable up to 900 K. In contrast, the thermal stability (up to at least 1100 ...
Contributing Partner: UNT Libraries
Strategic Planning in Higher Education : A Study of Application in Arkansas Senior Colleges and Universities
Date: August 1992
Creator: Agwu, Patrick A. (Patrick Agbai)
Description: This empirical study focused on the level of application of strategic planning by senior colleges and universities in Arkansas. The study was designed to examine, analyze, and describe the extent of strategic planning practices by Arkansas higher education institutions, as reflected in the opinions and perceptions of the institutions' chief executive officers and based on the profile of characteristics validated by twenty experts in the strategic planning literature.
Contributing Partner: UNT Libraries
Higher Education and Entrepreneurship: The Relation between College Educational Background and Small Business Success in Texas
Date: May 2005
Creator: Al-Zubeidi, Mohammad
Description: This study examined the relationship between success of small businesses and the educational backgrounds of their owners. A survey composed of questions concerning demographics, educational backgrounds, and business success was mailed to 1100 businesses in Dallas, Denton, and Tarrant counties in Texas. There were 228 usable responses which were analyzed by using the Statistical Package of Social Sciences (SPSS12). Data were sorted so that educational level, sales volume, number of employees, and longevity, were identified on a 5-point ordinal scale. Educational major was identified on a 5-point nominal scale. Pearson's correlation was used to determine whether relationships existed between founders' educational background and small business success. Spearman's correlation was used to determine the direction and strength of the relationships. Then educational level and major were combined with age, gender, ethnicity, and industry, to determine the relationships between founders' educational background, and business success. For this purpose a canonical correlation was used. Five opinion questions concerned influence of college education on business success among college graduates and non-college graduates were identified on a 5-point Likert scale and tested using one-way ANOVA, and independent sample t-test. When educational level and major were the only predictors of business success, a statistically significant relationship ...
Contributing Partner: UNT Libraries
Attitudes toward Research and Teaching: Differences Between Faculty and Administrators at Three Saudi Arabian Universities
Date: May 2000
Creator: Alsouhibani, Mohammed A.
Description: This study is an investigation of the perceived attitudinal differences between administrators and faculty toward research and teaching at three Saudi Arabian universities, King Saud University (KSU), King Fahd University of Petroleum and Minerals (KFUPM), and the Islamic University (IU). The researcher also investigated the effect of several variables, such as rank, university, and academic field on administrators and faculty members' attitudes toward teaching and research. Little Attention has been given to studies that examine the differences between faculty and administrators with regard to their attitudes toward the priorities of teaching and research in Saudi Arabian institutions. Also, little research has been conducted regarding the effects of rank and academic field on faculty attitudes in Saudi Arabian institutions. The author used a mail survey and collected 518 useable responses from a total of 710 questionnaires distributed. Factor analysis, MANCOVA, MANOVA, and ANOVA were the statistical methods employed in data analysis. Five attitudes were identified as a result of factor analysis: (a) attitudes toward teaching; (b) attitudes toward research; (c) mission; (d) promotion; and (e) interest. Results indicated that there was a significant difference between faculty and administrators regarding teaching and resea4rch. Administrators showed stronger attitudes toward teaching than faculty at ...
Contributing Partner: UNT Libraries
The Contributions of George S. Benson to Christian Education
Date: December 1971
Creator: Altman, Ted M.
Description: The problem is to examine the contributions of George S. Benson to Christian education. The study presents data obtained by personal interviews with George Benson and people who have been close to him, excerpts from letters written by former students, teachers, and board members, minutes of the Board of Trustees of Harding College, books, articles, speeches and newspapers.
Contributing Partner: UNT Libraries
Predictive Relationships among Learner Characteristics, Academic Involvement, and Doctoral Education Outcomes
Date: December 2011
Creator: Anderson, Baaska
Description: The literature identifies multiple factors pertinent to learner characteristics and learning experiences that may promote doctoral education outcomes, and yet little quantitative research has examined relationships between those factors deemed important in the effectiveness of doctoral education. This study sought to examine predictive relationships among doctoral students' learner characteristics, their involvement in mentorship and intellectual community, and doctoral education outcomes. Using Astin's theory of involvement and the literature on signature pedagogies in doctoral education as conceptual guides, a survey instrument was constructed for the purpose of measuring variables identified as relevant to the effective formation of scholars. Central to the conceptualization of this study was academic involvement as represented by mentorship and intellectual community. The instrument was validated in a two-stage pilot testing process and administered to doctoral candidates at three public Texas higher education institutions. Of the 217 participants, the majority were female, White (Non-Hispanic), US citizens, and were pursuing education doctorates. Data were analyzed using multivariate statistical analyses. Reliability and validity estimates indicated psychometric integrity of the 20 observed variables measured to represent the constructs of mentorship and intellectual community. Results indicated that doctoral students' learner characteristics were not notably predictive of doctoral students' degree of involvement in ...
Contributing Partner: UNT Libraries
Factors Influencing Freshmen Students' College Choice at the University of North Texas: a Focus Group Study
Date: August 1997
Creator: Armstrong, Jami J. (Jami Joi)
Description: This study focused on factors that may influence freshmen students when choosing their colleges, specifically those who attend metropolitan universities such as the University of North Texas. In addition to identifying major characteristics of the institution that attract students, it also explored the sources of information that students considered important when making their choice about where to attend college. The primary instrument for gathering the data was focus groups. These informal, small groups provided a format for in-depth discussion and probing questioning about the needs, wants and influential factors driving freshmen college choice. Ten focus groups were held with between six and ten students in a specially designed room on the campus of the University of North Texas. A professional moderator was employed and sessions were observed via a two-way mirror and tape recorded for later transcription. The major questions addressed in the focus groups included: What factors influenced students the most to attend the University of North Texas? What did they consider the level of friendliness on campus? And how did the marketing materials that the university distributed impact their decision to attend? The study found that the factors that most influenced freshmen to attend the University of North ...
Contributing Partner: UNT Libraries

subset: commoncrawl


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Reuters Investigates
Insight and investigations from our expert reporters
More bloodshed in Monterrey
After the latest news from Mexico where armed men torched a casino in Monterrey, killing at least 52 people, it's a good time to re-read Robin Emmott's special report "If Monterrey falls, Mexico falls."
As the story says:
In just four years, Monterrey, a manufacturing city of 4 million people 140 miles from the Texan border, has gone from being a model for developing economies to a symbol of Mexico's drug war chaos, sucked down into a dark spiral of gangland killings, violent crime and growing lawlessness.
Since President Felipe Calderon launched an army-led war on the cartels in late 2006, grenade attacks, beheadings, firefights and drive-by killings have surged.
That has shattered this city's international image as a boomtown where captains of industry built steel, cement and beer giants in the desert in less than a century — Mexico's version of Dallas or Houston.
By engulfing Monterrey, home to some of Latin America's biggest companies and where annual income per capita is double the Mexican average at $17,000, the violence shows just how serious the security crisis has become in Mexico, the world's seventh-largest oil exporter and a major U.S. trade partner.
Prohibition does nothing but bankroll dangerous criminals, corrupt whole law enforcement agencies and generously arm international terrorists. Alcohol prohibition (1919-1933) was a casebook example of such dangerous folly. Today, alcohol is taxed and regulated and the shoot-outs over turf and the killing of innocent bystanders are no longer a daily part of the alcohol trade. So how come so many of us lack the simple ability to learn from such an important historical lesson, and are instead intent on perpetuating the madness and misery that prohibition has always invariably engendered?
It is clearly our always-doomed-to-fail policy of prohibition that is causing this intense misery. We need to fix ourselves (start thinking clearly) and in doing so, we will not only help rid ourselves of this terrible self-inflicted curse but also help to heal the whole planet.
Are we really such an adolescent nation that we can expect neither maturity nor cognitive thought from either our leaders or our populace? This is not a war on drugs; it's an outright war on sanity!
Colombia, Peru, Mexico or Afghanistan, with their coca leaves, marijuana buds or their poppy sap, are not igniting temptation in the minds of poor weak American citizens. These countries are merely responding to the enormous demand that comes from within our own borders. Invading or destroying those countries, creating more hate, violence, instability, injustice and corruption, will not fix this problem. We need to admit that It is ourselves who are sick. Prohibition is neither a sane nor a safe approach. Left unabated, it's devouring inferno will surely engulf every last one of us!


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Manhattan, residence to Per Se, Momofuku, Balthazar, Babbo, etcetera, etcetera. Insanely recognizable restaurants that transform visitors into aggressive addicts in need of a pork bun fix.
Brooklyn might not carry the infamous Thomas Kellers and Mario Batalis of the culinary game, but parallel to Manhattan, diners still carry a cruel appetite. Visitors to Brooklyn indulge in such a food high, that for a moment they forget about the restaurants over the Williamsburg Bridge entirely.
The Brooklyn food scene is a tight-knit community of culinary pushers. The euphoric bakeries, coffee shops and restaurants have unintentionally become dealers producing goods so addictive they have been known to leave patrons in a state of withdrawal. Here's a list of the best suppliers in the borough.
Blue Bottle Coffee – Beakers, glass tubes, measuring cups, filters, drippers – the Blue Bottle team are honorary scientists when it comes to coffee. A strive for perfection with each brew. 160 Berry St, Brooklyn.
Mast Brothers Chocolate – Hard to miss seeing Mast Brothers' chocolate bars throughout Brooklyn but make sure to go to the source. Pick up some bars at their factory and retail shop. 105 North 3rd St, Brooklyn.
Saltie – Best lunch pick. Every element in their sandwiches is extremely thought out. Zatar, pickled vegetables and raita to name a few. 378 Metropolitan Ave, Brooklyn.
Milk Bar Momofuku – You can still get your crack pies in Brooklyn at 382 Metropolitan Ave, Brooklyn.
Fatty Cue – The Fatty Cue' team put it best. The restaurant "brings to Brooklyn a little Southeast Asian fermented funkiness and a whole helluva a lot of smoke." Fusion never tasted so good. 91 South 6th St Brooklyn.
Other notable mentions for Williamsburg
Marlow and Sons – A local comfort spot for Brooklynites who know where to go for a down to earth meal. 81 Broadway, Brooklyn.
Fette Sau – For sloppy Texas-style barbecue. 354 Metropolitan Ave, Brooklyn.
Egg – Best brunch and biscuits. 135 North 5th St, Brooklyn.
Oasis – Best falafel/quick eat in Brooklyn. 161 N 7th St, Brooklyn.
Bozu – Great Japanese cuisine. 296 Grand St, Brooklyn.
Bedford Cheese Shop – Beautiful artisanal shop. 229 Bedford Ave, Brooklyn.
Boulevard Café – Easy spot to get a typical New York Breakfast – bagel and coffee. 253 Bushwick Ave, Brooklyn.
MOMO Sushi Shack – Freshest fish in all the land. 43 Bogart St, Brooklyn.
Roberta's – Don't let the outside fool you. The unassuming dingy exterior is entrance to a wicked restaurant and lush vegetable garden. A true staple in Brooklyn. 261 Moore St Brooklyn.
New Mexico Place – Cheap ($5.50 above) and authentic. Why go anywhere else for Mexican? 189 Graham Ave, Brooklyn.
Other notable mentions for Bushwick
Arepera Guacuco – Venezuelan Arepas (cornmeal cakes) stuffed with the fillings of a sandwich. 44 Irving Ave, Brooklyn.
Circos Pastry Shop – One of Brooklyn's finest Italian Bakeries. 312 Knickerbocker Ave, Brooklyn.
Arancini Bros. – Masters of the late night snack. 940 Flushing Ave, Brooklyn.
- unacoolhunterennuevayork posted this


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Bunnygrunt turns 20 this weekend! Not many bands live long enough to celebrate two decades, so be sure to prepare some spankings. Besides that, there's of other bands to see in a wide variety of shape and size. Read on for our recommendations.
LTJ Bukem takes a pragmatic view of the co-opting of drum & bass by corporate America


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Christians Spearhead World AIDS Day Efforts
- Wednesday, November 26, 2003
Three million people died of HIV/AIDS in 2003, making this the most lethal year so far in the history of the epidemic. And, according to a comprehensive new report issued by UNAIDS and the World Health Organization (WHO), an additional five million people became infected with HIV, bringing to 40 million the number of people living with the virus around the world. The report was released Nov. 25 in advance of World AIDS Day, Dec. 1.
Created as a way to raise public awareness, World AIDS Day specifically targets HIV-related stigma and discrimination this year. In many parts of the world, discrimination prevents people who are known to have HIV from securing a job or caring for their families. Discrimination can cause isolation and marginalizes people who have HIV and AIDS. This can prevent people from being offered or seeking the treatment that could save their lives.
Doug Herman is one of many Christians committed to stand in solidarity with those affected by the disease. As an abstinence proponent, Herman educates people about the impact of HIV/AIDS both in the United States and worldwide. As the author of Time for A Pure Revolution (www.PureRevolution.com), he speaks from poignant experience regarding the horrors of HIV: "My infant daughter and young wife died from this tragic infection. Today, I speak passionately and logically about AIDS in public schools. Not only do I want students to avoid HIV infections, I want them to avoid all infections. That's why the message of abstinence is important...not only on December 1st, but for every day of the year."
In the Denver Metro area, Herman is linking with others on World AIDS Day 2003 to provide a call to action to local communities through a group of events, the purpose of which is twofold: (1) to provide a forum for Christians to learn about the impact of HIV/AIDS within the communities of Colorado and worldwide and to combat the stigma associated with the disease; (2) to raise awareness and reduce the discrimination that may prevent infected individuals from seeking treatment, acknowledging their status and/or finding support in the church.
Herman encourages everyone to take action to help prevent teen pregnancies, HIV/AIDS, other sexually transmitted infections, and unnecessary emotional trauma in their communities.
Meanwhile, World Relief, the humanitarian arm of the National Association of Evangelicals, is recognizing caregivers this World Aids Day. "Working as an HIV/AIDS caregiver can be like navigating in a dense fog with no end in sight-a constant struggle with hopelessness from watching people die everyday," explains World Relief's international director of HIV/AID programs, Debbie Dortzbach. "Perhaps the most challenging aspect of working with AIDS is burnout; you're in for the long haul in this work and it doesn't get better."
This challenge confronts not only affects professional AIDS workers, but sadly, the very children they care for. "Imagine being a child and watching your parents die of AIDS. They are too weak to provide for you or your siblings. As a result, it becomes your job to provide for your entire family and care for your dying parents at the same time," Dortzbach adds.
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Colleges are like old-age homes, except for the fact that more people die in colleges.Bob Dylan
Other lands have their vitality in a few, a class, but we have it in the bulk of our people.Walt Whitman
Remember that the happiest people are not those getting more, but those giving more.H. Jackson Brown, Jr.
Plenty of people miss their share of happiness, not because they never found it, but because they didn't stop to enjoy it.William Feather
From the backstabbing co-worker to the meddling sister-in-law, you are in charge of how you react to the people and events in your life. You can either give negativity power over your life or you can choose happiness instead. Take control and choose to focus on what is important in your life. Those who cannot live fully often become destroyers of life.Anais Nin
Lonely people, in talking to each other can make each other lonelier.Lillian Hellman
The reason people find it so hard to be happy is that they always see the past better than it was, the present worse than it is, and the future less resolved than it will beMarcel Pagnol
Solitude would be ideal if you could pick the people to avoid.Karl Kraus
Many of life's failures are people who did not realize how close they were to success when they gave up.Thomas A. Edison
The greatest gift is to give people your enlightenment, to share it. It has to be the greatest.Buddha
If you dream the proper dreams, and share the myths with people, they will want to grow up to be like you.Ray Bradbury
There are very honest people who do not think that they have had a bargain unless they have cheated a merchantAnatole France
Albrecht's Law - Intelligent people, when assembled into an organization, will tend toward collective stupidity.Karl Albrecht
People like to feel they are buying of their own good judgment as a result of the information the salesman has given themPaul Parker
People with integrity do what they say they are going to do. Others have excuses.Dr. Laura Schlessinger
Feedback is a pleasant thing. I get a lot of letters from unexpected people in unexpected places.Brian Aldiss
When government accepts responsibility for people, then people no longer take responsibility for themselves.George Pataki
People think responsibility is hard to bear. It's not. I think that sometimes it is the absence of responsibility that is harder to bear. You have a great feeling of impotence.Henry Kissinger
Responsibility is the thing people dread most of all. Yet it is the one thing in the world that develops us, gives us manhood or womanhood fiber.Frank Crane
A leader may symbolize and express what is best in people, like Pericles, or what is worst, like Hitler, but he cannot successfully express what is only in his heart and not in theirsCharles Yost
I suppose that leadership at one time meant muscle; but today it means getting along with people.Indira Gandhi
Culture relates to objects and is a phenomenon of the world; entertainment relates to people and is a phenomenon of life.Hannah Arendt
The difference between what the most and the least learned people know is inexpressibly trivial in relation to that which is unknown.Albert Einstein


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40 mins
I bought myself heaps of quite old Australian Gourmet Traveller Magazines at a thrift shop. I haven't made these recipes, but as I really can't store the magazines in our caravan I'm posting the ones that interest me. This recipe is from March 1994.
Units: US | Metric
Serving Size: 1 (578 g)
Servings Per Recipe: 4
The following items or measurements are not included:
Your life in the kitchen will never be the same.


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Germany's "new motorcycle" – Click above for high-res image galleryEmerging from behind a veil of secrecy, we were recently introduced to a new motorcycle manufacturer based out of the über cool home of Oktoberfest. With the promise of German engineering galore, this little-known ...
Yamaha Gen-Ryu concept bikeIn traditional Yamaha fashion, the company announced a move that may finally allow it to stake a claim as the first big player in the breakout electric motorcycle category. By putting the For Sale Sign on 63.25 million corporate stock shares, the tuning fork company ...
Click above for a high-res gallery of the Brammo EnertiaIn amongst the various computers, televisions and small appliances at your local Best Buy store may soon be electric motorcycles. Starting in May, five locations near the West Coast will begin stocking the Brammo Enertia, a $12,000, carbon ...


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Ms. Terri L. Timberman is Executive Vice President-Human Resources at Broadcom Corp. She is on the Board of Directors at The National Action Council for Minorities in Engineering.
Ms. Timberman was previously...
Ms. Timberman was previously employed as Vice President-Human Resources by Planar Systems, Inc., Senior Vice President-Human Resources by AMI Semiconductor, Inc., Chief Administrative Officer by Viasystems Corp., a Principal by Tektronix, Inc., a Principal by TriQuint Semiconductor, Inc., and Vice President-Human Resources & Administration by RadiSys Corp.
She received her undergraduate degree from Marylhurst University.
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Our Haiti country profile offers facts about Haiti, officially known as the Republic of Haiti. A land of beauty in the Caribbean, this little island country has endured much hardship and adversity over it's long history.
Here are some interesting facts about Haiti:
The above outline Map of Haiti, on the Island of Hispaniola, shows Haiti in red. Found on the western part of Hispaniola, Haiti is the third largest country in the Caribbean. It shares a 224 mile border with the Dominican Republic and has a total area of 10,714 square miles.
Ayiti, meaning land of high mountains in Haitian Creole, was named for the mountains on the islands western side.
The Spanish changed the name from Haiti to Santo Domingo. In 1697 the island was formally divided into Santo Domingo and Saint-Domingue. On January 1, 1804, Saint-Domingo no longer existed and the modern Haiti was born, returning to it's original pre-Spanish name.
The flag of Haiti was adopted on February 25, 1987. It is divided into two equal-sized rectangles, the top one blue and the bottom one red in color. The coat of arms of Haiti appears on a white panel in the center of the Haiti flag.
Haitian students are taught the historical story of their country's flag as being created by Jean-Jacques Dessalines, on May 18, 1803, in the township of Arcahaie, near Port-au-Prince.
It is recounted that Dessalines ripped apart a French blue, white, and red flag, threw away the white and asked a young local girl, Catherine Flon, to sew the remaining parts together.
Her handiwork was mounted horizontally on a staff and became Haiti's new national symbol that publicly designated the country free from its French territorial oppression.
The blue represented the population of 450,000 ancient slaves and the red represented the mixed races known as mulattoes. The white appropriately disappeared, emphasizing Dessalines wanting nothing to do with the white man.
May 18th has been observed as the Haitian Flag Day, since the flag was originally created in 1803. It is one of the national symbols of Haiti that proudly represents individual freedom, unity, and pride. Flag Day is a major holiday widely celebrated throughout the country.
The Coat of Arms depicts a display of weapons indicating the country is ready to defend its freedom. The Royal Palm tree stands for independence. On the very top of the palm is the Cap of Liberty.
The National Motto, "L'Union Fait La Force," is shown on a white scroll. In English, it means "Unity Makes Strength."
The motto of Haiti is found on the ribbon of the Haiti Coat of Arms: L'Union Fait La Force — French for "Union Makes Strength." This oldest of national symbols of Haiti dates from 1807, and remained in use until 1849.
Then, President General Faustin Soulouque dubbed himself as Emperor and adopted the new Imperial arms. It shows two cannons and a French imperial eagle.
Emperor Soulouque was forced to leave Haiti in 1859, and afterwards the old symbol was restored. The composition has remained the same with variations to the colors and items.
"La Dessalinieene" — The Dessalines Song
The title of the national anthem honors the founder of Haiti, Jean-Jacques Dessalines. The anthem was selected because of a competition in 1903, the winning selection was adopted on Haiti's Centennial, January 1, 1904.
French Lyrics
Pour le Pays, Pour la Patrie,
Pour les Aïeux, pour la Patrie
Pour le Pays et pour nos Pères
Pour les Aïeux, pourla Patrie
Pour le Drapeau, pour la Patrie
English Lyrics
For our country,
For our forebears,
For our country
For our forebears,
For the flag,
The national bird of Haiti is the Hispaniolan Trogon. It's found in tropical and subtropical forests that are dangerously threatened by heavy deforestation.
The Trogon has been sighted in Haiti's mountain ranges in the upper altitudes of the forests, confined to protected areas.
Haiti never adopted an official flower, but unofficially it would be thought to be the Hibiscus that grow readily throughout the countryside.
It is thought that the palm tree would be the tree to best represent Haiti, maybe because the Royal Palm is found on the Coat of Arms.
Haitian People Selling Their Wares On The Street
Haitian people are warm and friendly, and know how to survive in the face of adversity and daily challenges. Haiti's population is mostly concentrated in the urban areas, coastal plains, and valleys.
Haitians have a varied European descendance and a significant amount of Jewish ancestry and a small percent of Asian descent.
Approximately 95 percent of Haiti people are of African descent, with the remaining 5% being mulatto — black and white parentage or ancestry — and other races. The majority is Roman Catholic and Voodoo is also widely practiced, often in conjunction with the Roman Catholic traditions.
Haiti has two official languages, French and the recently standardized Haitian Creole. French is the principal language written and spoken in schools and authorized, being spoken by most educated Haitians and used in the business sector.
Haitian Creole is spoken by almost the entire population of Haiti. It has a significant African influence, with some influence from Spanish and Taino as well. Conversational Spanish has been learned by residents near the border of the Dominican Republic. Ties with the United States business sector have seen English also become an important tool of commerce.
Haitian culture is a mix of French, African and native Taino elements, with some lesser influence from the colonial Spanish and Portuguese.
The customs are a blend of cultural beliefs derived from these various ethnic groups that have inhabited the island of Hispaniola.
There is a marked level of different social status in Haiti's society, measured by French phrases and words, by western influenced dress, and by the straightening of the hair.
There is a wide gap between the wealthy elite and the masses. The wealthier tend to have lighter skin, thought to be from intermarriages of the elite with white merchants. It is noted that darker skinned people have succeeded well in the military and many have been presidents.
Men tend to monopolize the job market in Haiti culture. Jobs such as jewelers, construction workers, general laborers, mechanics, chauffeurs, most doctors, teachers, pastors, and politicians are held only by men.
Men also dominate in areas of spiritual healing and herbal medicine. On a domestic level, men provide the care of livestock and the gardens.
Women look after cooking, housecleaning, and hand washing of clothes. Rural women and children would also bring in water and firewood and help at harvesting and planting times.
Women are thought of as the owners of the harvest and being the dominate marketers, they often have control of their husband's wages.
Women have some opportunities in nursing and teaching and have made some inroads into the medical field.
Greetings are very important to Haitian culture. When people meet on a path in rural areas, they will exchange "hellos" several times before striking up conversation.
Men shake hands, both when they meet and depart; men and women exchange a kiss on the cheek, and women kiss each other on the cheek, and in rural areas women kiss female friends on the lips as an expression of friendship.
In public, a display of friendship is commonly expressed by holding hands by both women with women and men with men. There is no sexual intent to public hand holding.
When money is readily available and the price of something is already known and decided, Haitian people will still haggle. The higher class people are expected to treat the lower class people with impatience and contempt, and arguments are heated, loud, and common.
Except for festive occasions, young women do not smoke or drink alcohol. Men partake, not excessively, at festivities, funerals, and cockfights.
Older women who are active in marketing begin to drink rum (kleren) and use snuff and tobacco in a pipe or cigar. It is less common for men to use snuff, but they do smoke tobacco, more in the form of cigarettes.
The music of Haitian culture is varied. Styles such as Rara, Voodoo drum, Racine (Roots/Rock), Kompa, Rap (Hip/Hop Kreyol), Twoubadou, Contre-danse, Cadence rampa, Kata and Meringue are all enjoyed.
Haitian Schoolchildren In Their Classroom
Importance as well as prestige is associated with Haiti education. Instruction in private schools in taught in French, while Creole and French are used in the public schools.
Just below half of Haiti's 8.7 million inhabitants are illiterate. Parents living in the poorer, rural areas, will at least try to send their children to primary school.
Of the 15,200 primary schools, 90% are private and managed by the communities, religious organizations, and NGOs (Non Government Organizations).
Haitian schooling usually begins with students at the age of six. They are normally expected to finish their primary grades in six years.
The enrollment rate for primary school is 67% and less than 30% of these reach the 6th grade. Children are needed at home for manual labor, so only a child who excels at school is considered for continued education in Haiti; this is then available to only those parents who can afford the costs.
Secondary schools enroll only 20% of eligible-age children. This next level of education also takes six years to complete our high school equivalent. This is then followed by another year of study.
The educational system is based on the French system. Universities and other public and private institutions for higher education are under the responsibility of the Ministry of Education.
Haitian Gourde And Paper Currency
The Haitian economy is dependent on national donors. Severe natural disasters, lack of investment, inflation, and severe trade deficit have all taken a toll on Haiti's economy in recent years.
Haiti is the poorest country in the Western Hemisphere. About 80% of its population lives in poverty. Tropical storms and the massive earthquake of January 2010 have further impoverished this third-world nation with profound losses to agricultural productivity.
Haiti's industries include sugar refining, flour milling, textiles, cement, tourism, and light assembly.
Haiti imports food, machinery, transport equipment, and fuels; and exports coffee, mangoes, and oils.
Haiti's biggest trading partners are the U.S. and the E.U.
The Rugged Mountains Of Haiti
The geography of Haiti has rugged mountains, like Pic la Selle, small coastal plains and river valleys.
The northern area consists of both the Massif du Nord (Northern Massif), which is an extension of the Cordillera Central in the Dominican Republic, as well as the Plaine du Nord (Northern Plain).
The Massif du Nord begins at the eastern border, follows north of the Guayamouc River, and extends to the northwest through the northern peninsula.
The Plaine du Nord lowlands are along the northern border between the Massif du Nord and the North Atlantic Ocean.
The central region consists of two plains and two sets of mountain ranges. The Plateau Central (Central Plateau) extends along both sides of the Guayamouc River, to the south of the Massif du Nord, and runs from the southeast to the northwest.
To the southwest of the Plateau Central are the Montagnes Noires, whose northwestern part merges with the Massif du Nord.
The southern region is made up of the Plaine du Cul-de-Sac, being the southeast, and the mountainous southern peninsula called the Tiburon Peninsula.
Our description of the geography of Haiti would not be complete without mention of the famous salt lakes that are found in the natural depression of the Plaine du Cul-de-Sac. Included in these salt lakes would be both Trou Caiman and Haiti's largest lake Lac Azuei.
An extension of Sierra de Baoruco of the Dominican Republic is the Chaine de la Selle mountain range. It extends from the Massif de la Selle in the east to the Massif de la Hotte in the west. It is in this mountain range that we find Pic la Selle, the highest point in the country.
The capital and largest city of Haiti is Port-au-Prince, located on a bay of the Gulf of Gonave. Prior to the earthquake of January 12, 2010, its population was believed to be between 2.5 and 3 million people.
In terms of crops, Haiti's most important valley is the Plaine de l'Artibonite, found south of the Montagnes Noires.
It's here that we find the country's longest river, the Riviere l'Artibonite that runs from west Dominican Republic, through central Haiti, and onward to the Golfe de la Gonave where it empties.
Included as part of Haiti are several offshore islands. Off the northern coast is the historically famous island of Tortuga, which is Spanish for tortoise.
Gonave Island, which is populated by rural villagers, locates Arrondissement — an administrative division — of La Gonave in the Golfe de la Gonave.
Ile a Vache or Island of Cows, is located just off the southwestern tip of Haiti and is beautiful and lush.
The Cayemites and Ile de Anacaona are also part of Haiti.
Palm Trees And Vegetation Of Haiti
Deforestation in Haiti has damaged fertile farmland soils, which have contributed to Haiti's environmental issues such as desertification. Haiti was lush, with 60% of its original forest covering the lands and mountain regions in 1925.
Things have changed drastically since then, and since 2006, the population had cut down almost all its original forest, leaving only 2% undestroyed.
Erosion has been the most severe in the mountainous regions where Haitians have been logging to produce charcoal, the country's chief fuel source. Numerous reforestation efforts from nations around the world have had little success to date.
The deforestation has caused not only soil erosion, but also periodic flooding. Tropical storm Jeanne affected the north coast of Haiti in September 2004, causing mudslides and killing over 3,000 people.
Earlier that same year in May, flooding killed over 3,000 people on the southern border shared with the Dominican Republic.
Again, in August and September of 2008, tropical storms raged against the country with heavy winds and rain. With already weak soil conditions, the mountainous terrain, and the devastating effects of four storms in less than four weeks, the valley and lowland areas throughout the country experienced massive flooding.
The storms proved all the more life threatening because of already high food and fuel prices having caused a food crisis and political unrest.
The devastating effects of yet even more environmental damage from the earthquake of January 12, 2010, have left a huge footprint on the country.
The search for solutions to both the energy and environmental problems continues.
Haiti Earthquake Map Showing Epicenter
The 2010 Haiti earthquake was a 7.0 magnitude quake that hit approximately 16 miles west of Port-au-Prince, the Haitian capital. The epicenter hit near the town of Leogane at 16:53 local time, on Tuesday, January 12, 2010.
Apparently, at least 52 aftershocks have occurred since the original quake hit. These measured at 4.5 magnitude or greater.
It's estimated that over three million people were affected by the earthquake in Haiti. The Haitian President, Rene Preval, stated on January 27, that nearly 170,000 dead bodies had been counted.
Reports claim as many as 20,000 commercial buildings and over 225,000 residences have collapsed or been severely damaged. Extensive damages occurred at Port-au-Prince, Jacmel, and other communities in the area.
Many noted landmark buildings have been lost, including the Presidential Palace, the National Assembly building, the Port-au-Prince Cathedral, the United Nations Stabilization Mission headquarters, and the main jail.
Officials and leaders killed included Monsignor Joseph Serge Miot, Archbishop of Port-au-Prince, Micha Gaillard, the government opposition leader, and Hedi Annabi the Missions Chief of the United Nations Stabilization Mission.
Damage to communication systems, air, land, and sea transport facilities, hospitals, and electrical networks hampered immediate rescue and aid efforts.
The Port-au-Prince morgues were quickly filled, and many thousands of bodies have been buried in mass graves. Sadly, on January 23, the Haitian Government officially called off the search for more survivors.
This came on the heels of the announcement of January 22, by the United Nations, saying that the emergency phase of the relief operation was coming to a close. This is by far the most devastating earthquake Haiti has seen in decades.
The Haiti earthquake happened at the fault that runs right through Haiti, located along the boundary between the Caribbean and North American plates. Plates are described as rocky slabs covering the planet that fit together like giant jigsaw puzzle pieces.
What was felt on January 12th, was a release of pent-up energy from the Enriquillo-Plaintain Garden fault system. It has been explained that the Caribbean plate moves eastward past the North American plate by about 0.8 inches per year causing the huge energy buildup, and the resulting Haiti earthquakes.
The high 7.0 magnitude of the quake surprised scientists, as this system of faults hasn't affected any major tremblor in many decades. This is by far the largest ever quake to hit the area. The last time an earthquake this strong struck Haiti was in the 18th century.
The magnitude positively plays an important role in the amount of damage. However, this earthquake was very shallow, which means it was released very close to the surface, being very characteristic of the violent ground shaking that ocurred.
In contrast, when an earthquake is very deep, the energy has a chance to be absorbed through the Earth's crust before it reaches the surface and then possibly causes less shaking.
A positive thing about the Haiti earthquake, if there could be anything positive, is that because it was on land, it did not generate a tsunami.
Unofficial reports are suggesting that the shaking lasted from between 35 seconds up to one full minute, which is considered a long time for the ground to shake that violently.
These factors mixed with the knowledge that this very poor nation has no building codes and a shoddy infrastructure, this was an expected unfortunate result.
Julia, our charity's namesake, and I extend a warm welcome to you.
—Jill Carty, Founder
Announcing a Change of Season for The Julia Project Foundation, a registered nonprofit charity for children unable to help themselves.


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Mo @accidentalbeard ?active 2 years, 10 months ago
Mo commented on the blog post What We Missed 2 years, 11 months ago · View
Important note: Barney Frank is not a "big advocate," or any advocate at all, of trans rights.
Mo commented on the blog post My gender friends 3 years, 3 months ago · View
I never used that word for it, but "gender friend" is a great title. My partner and I were each other's original gender friends, a good while before we started dating, and I feel lucky enough to have a handful of people who I can talk about gender and trans issues with – most of [...]


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Posts tagged yoga
Posts tagged yoga
6 notes &
It's amazing how much you can learn on a square mat in a hot room.
Finding the edge… pushing through the tough stuff… Crossfit and yoga fuel one another – similar, but different – I find power from each in their own unique ways. Both teach me strength, but force me to be humble. Through Crossfit I seek self-acceptance through numbers posted on a board, and as hard as I try not to, I judge myself harshly against the day or week or year before. Where am I now vs. then? Recently finding failure rather than anticipated gains… among a sea of PR's that I don't own.
2014 has brought me back to the mat. In my self-inflicted moments of mayhem yoga puts the world in perspective and teaches me gravity – grounds me in who I am. My choices. What I can and can't change. A different set intention. A different sort of self-discovery. A hot box rather than a lukewarm warehouse. With yoga I find ease. With it comes acceptance and self-love.
In the hot sticky air, the metronome instructions force me to fall into a rhythm, make peace with my breath. Inhale, then twist, inhale, then twist… wrung out like a towel. With each wring, rinse, re-set, repeat… the world crystallizes. I soul search… find peace, clarity. Erasing the chalkboard full of stress and emotion.
No judgments. No numbers. No winning. Amongst triangles and warriors I let life fall out on the mat… the buckets of me that I need to learn from and then let go. Move on. Build. Tear down, and then re-build again. Fear can be consuming and self-construction can be difficult, but the outcome is always positive.
The meditation in the movement pulses power through externally rotated legs and fired up Lats.
I'm forced to slow down.
It disrupts the rat race. Instead of focusing on the outcome, I enjoy the journey… Be okay with who I am today, now, at this very moment. One breath at a time, one rise and fall of the chest, then the next… Small steps to building strength, heat… forcing focus.
A river of doubt runs down my forehead and splatters into small beads on floor. It's a sort of communion - soul saving. I stop thinking and do - an exercise of the self, but also one built from group will. Trust.
Bundled up in mis-matched sweats, the icy night air kisses my face as I step onto the sidewalk. Refreshed. Sort of re-born. Re-invigorated. Eased… I take in slow deep sips of darkness. Tired but full. My confidence glows like a small ember. Grounded again, rather than intertwined in expectations and judgments.
Under the skull cap and melty mascara, is a more self-aware reflection… An hour of stitching myself together, stringing pose-into-pose…
One moment at a time.
What I find on my little green square translates. It reminds to appreciate the road… rather than resting happiness on the goal itself.
7 notes &
For some reason my red lulu leggings make me feel invincible – like a shank-style super girl. I'm not really sure why… but they exude some air of confidence, an unexplainable energy. Wearing them for the past two days worth of workouts (yes, two days)… seems to have offered some sort of clarity among my moments of crazy.
It's been a rough few weeks. Loads of life updates: I've moved. I've started graduate school. I'm trying to buy a house. And… all the while, I'm still attempting to balance work and workouts. As 32 draws closer, I find myself questioning where I fit in the world, reviewing and re-evaluating. DC is expensive. Time is a hot commodity. How do you balance everything and still remember to breath?
Going back to school has been stressful. Fear can be consuming. I feel like a ticking time bomb. Turning in my first assignment earlier this week was much harder than walking into any gym, running Murph alone, or battling through a Cold War. The sense of self-doubt was draining, suffocating, stifling… then it erupted into every other aspect of my world. Making me question my choices… life path… is this a good idea? what will it get me? will I succeed? Change is uncomfortable and daunting and awkward. It's hard and scary. It pushes you into new places, but it also makes you want to retreat.
Carrying around bricks has proven to be much easier than books. I'd rather have sore abs or quads! The gym is my comfort zone. I've come to grips with my only hour-long sweat sessions, but I already feel lonely on the path less traveled – reading, writing, scratching my brain. I miss my 6:30 "happy hour." Between battling Annie yesterday (with my best time yet) and standing in a deep warrior two this afternoon, something clicked. I am strong. I can find comfort in the current. My perspective will dictate my performance. I have the opportunity to choose my own outlook and outcome.
What I work through now, will ultimately lead to something bigger and better and brighter. Self-construction is positive, be it in the classroom or in a gym. Life works out as planned. It pieces itself together. Instead of staring down the next three years, I have to take a step back, breathe, and then fight through one day at a time. Like pushing through a plateau – the mindset is the same – it's about self-awareness and mental fortitude. Turn of the brain. Believe in yourself. Trust. Do. I'm tougher than I think I am and I have to recognize that.
As I kicked up into my first hand-stand during a lunch time power-hour with the yoga mat, the instructor taped me on the back and whispered, "nice work." Perhaps it was the validation I needed to regain my super-powers.
Or maybe it was the fact that today is my Friday.
Or maybe it's last night's liquid sangria courage still talking.
Or maybe, it really does have something to do with the red pants.
8 notes &
I'm coming up on two years of crossfit… between all the time and money invested, I think that on the whole, my moments of mayhem in the gym, on the race course and twisting in a room without mirrors has made me a better athlete and a better person. I've sort of grown into myself. If I were to look in the mirror, I'd see that behind the crazy hair and melty mascara, there is a more self-aware reflection… the mirrored image likely wouldn't do the transformation justice. In all honesty, I'd never really dreamed of achieving even some of my successes or thought that in the process of finding strength, I'd also figure out food. I never anticipated that soul searching with the stars would teach me to quell fear or that I'd find inspiration in the folks that surround me daily at a gym. Over the last few years, I slowly figured myself out, trusted my gut and relied on my own intuition… life, in turn, pieced together like a jigsaw puzzle.
Along the road, I've found that life is often fueled by change. Scary but true. As I look ahead toward new adventures, I'm excited at the world of possibilities… the promise of lots of laughs… the excitement of new experiences. But change isn't always comfortable in the moment that it happens. It's hard – perhaps that's what makes it good. I believe that the quotes in the frames that are now boxed up on my living room floor talk about how things always happen for a reason and to just start somewhere. As life shifts, I'm closing the current chapter, taking a leap, and jumping into something new… starting somewhere.
Health and fitness is one of the most important things in my life. Yet, in the midst of a million exciting new changes, I find myself somehow triaging life duties… exercise being the first and biggest causality. Tending to the most needed items first – I've been picking sleep over strength. I'm proud of myself for managing to keep my diet in check, but not proud of the numbers on the board or my recent habit of self-judgment and comparison. It's hard to see everyone PR and be happy for them while you struggle with the basics… while you yearn for the competition, camaraderie and available gym time that you watch them expend. As they get better, I feel more and more stalled. Stuck in a sort of in-between… unable to make workouts my world… but wanting to continue to excel. Instead, I'm caught balancing work and packing and soon school and life in general. I'm plagued by lack of sleep and super stress – each in itself is enough to destroy progress. A fact that I know well. It's only been a week of irregularity, but I feel awkward and heavy… the loop around the building seems foreign and fierce. I've hit a plateau. I'm back at the beginning. The things that felt flawless a week ago now just feel broken and belabored.
In my non-gym life, I'm the luckiest girl in the world, but when it comes to my athleticism, I feel like everything is somehow cruelly unfair… and it bleeds over into the day-to-day. My confidence is faded. My realm feels rocked. I've come to the stark realization that I am not a super-hero; I am not genetically modified. The hour of the day that once set me free now feels suffocating; it leaves me breathless. But I know, it's a double edged sword, a necessary evil.
So, how do I start over? Push past? Rekindle my romance with workouts? How do I remind myself that it really isn't about how much I can deadlift or if I can touch my toes to the bar… Even if everyone else is focused on the former, how do I zero in on having it be about building a better me, one day at a time. Maybe even one step at a time.
Today, I started just somewhere. Coaxing myself into the box. Forcing myself to approach the bar. Gutting through the wod with tears in my eyes. End goal: finish. That alone is sometimes harder than ever imagined. I'm trying to erase all expectations. Wage war on my brain; quiet the voice inside my head. Stop thinking. Stop judging. I need make peace with falling and failure and unfairness. I need to remind myself of the small successes… that in the last two years I've gotten faster. I can do a pull-up. I can climb a rope. I bend deeper and twist further. I trust myself.
There is a light at the end of the tunnel. I just have to convince myself to keep walking forward.
11 notes &
I consider myself an average Jane, PR girl by day, workout warrior by night. I play rec hockey, I throw weight around in a gym, I've never finished a race at a record breaking pace or done something unthinkable like an iron man… Sure, I've run with bricks and participated in 24-hour fun runs, but let's be honest, I am not going to be an Olympian or a professional athlete any time soon. I do this for kicks. I find power in the challenge… it gives me a sort of high.
Through CrossFit and food and yoga and racing… I've built from within. It isn't always about looks or even health; I'd say that mirrored images of me in a sports bra and shorts don't do my personal transformation justice. They don't show how powerful I feel. Change can be scary… I know that first hand, but the rewards of testing unknown waters can be exhilarating– proving to be completely worth the bumpy ride it takes to get there. I've learned to sometimes throw caution to the wind and trust my gut, try new things, go against the grain. Measuring success not by how I look, but how I feel… benchmark accomplishments achieved over time.
Anyone can do a nutrition program like this, anyone. Much like how anyone can sign-up for a race or step into a yoga studio. You just have to be ready to do something different. Test your personal limits and venture out of your comfort zone. Open your mind; erase any prior conceptions about fat or calories or food in general. Flip your thinking… You have to be willing to put aside what you think you know about food and what traditional media and packaging and 'diets' parle as fact.
Life is a human experiment. I view it as continual home improvement – be it physical or mental. We are each striving to be better people day in and day out. The only way to achieve new levels is by trying new things. Sure it's hard… but, quoting A League of Their Own: the hard is what makes it great. If you can get through the hard, then you're bound to learn something new. You will be forced to grow.
Read this book. Absorb, learn new things… and then go big or go home. Don't do it half way. You'll miss the point. If you hate it (or find it doesn't work) after 8 weeks, go back to the life you lived before… or find the middle ground that works for you – but not before you give this a fighting chance… push yourself through the tough parts. Don't cheat yourself out of the opportunity to try something different by assuming the outcome before you even get started. It's like talking yourself out of a race or any adventure before even walking to the starting line or jumping on the plane.
We all think that we have exceptions, but when you start adding them up, you'll have a list a mile long… over the past 60 days I've heard them all… "I could do that, buuuuttttt I can't live without mystery item X." Here comes the tough love. Yes, yes you can. You can live without pizza or cheese or ice cream… you can live without beer or chocolate… or whatever it is that tops that list. Those things aren't foods that are necessary for survival… If I was suggesting someone live without water… well, then maybe that'd be different. Sometimes in life, I find that we make things too easy. We immediately satisfy our every need. The reason why I've slept in a van overnight and carried bricks through the Potomac river was to do something tough… put myself through a mini-mental and physical battle to see if I could survive. This is nothing different: a test of will and accountability.
Anyone can do anything for 60 days. In the grand scheme of things, two months isn't long. It isn't a lifetime commitment. You aren't signing in blood on a dotted line.
Track everything. How you feel, what you eat, when you sleep. Daily. It's an important benchmark you can come back to and adjust time and time again.
Throw away the scale. Forget about weight. Remember that weight is just a number, it is not a reflection of self-worth.
Real food can't hurt you – yup, the things that don't come in boxes, or shakes, or bar format… the things without food labels – so there is no harm in trying this. You will learn how to cook. You will find time. Promise.
You may not see the benefits until week 8, but they will eventually happen. You may go through withdrawal and you may get frustrated, but if you follow through you may find that in the end, you feel more energized, stronger, less irritable… in control, powerful. You'll be a survivor of sorts. You may conquer your addiction to hidden sugar. You may recover faster. You may start reading labels. You may jump on a soap box and start questioning what is wrong with our food system.
This isn't a fad diet or a juice fast. It isn't a quick fix. It isn't easy. But getting what you want never happens overnight. There isn't a magic pill. If there was, we'd all already have taken it. Rewards come to those who put in effort – success is the sum of small actions repeated day in and day out over time.
Stop making excuses. Test your willpower. Flip your thinking. Break routine. Challenge yourself. Step out of the box. Dive in head first.
60 days later… You may be surprised at what you find out about yourself.
4 notes &
It's been 60 days… what happens now? The questions have already begun. I'm not quite sure how to write this post or where to start…
Two months have flown by… I went into this with no expectations. A simple self-experiment in personal discipline. I view food as something loaded with emotions and memories. I wasn't afraid of giving things up or telling people no, but I was afraid of losing balance and the thrill of living life. I came out with an expanded appreciation for clean eating… a tad fired up about the food industry… a flipped workout/life schedule… more energy, focus, and a better understanding of myself. It wasn't as bumpy as I expected…
Honestly, I don't plan to fall face first into pizza or ice cream on Saturday. I didn't eat them routinely before and at this point just don't find them as appealing anymore. I know how stepping out of bounds will make me feel, which makes a lot of foods way less attractive. Yes, I will likely throw back a few of those 'temptation' M&Ms or maybe a good glass of red wine as my 'I did it' celebration, but, while I may joke about the amazing flavor of Klondike bars while in tears on a Saturday morning, I am well aware that my tastes have changed. It wouldn't be nearly as satisfying as it would have been to Sarah 1.0 years ago. I plan to only occasionally indulge in things I love… choosing wisely, savoring them, and rightfully suffering the consequences of my decision.
I use the word balance often, I'm realizing perhaps too much. Balance in life, food… I've embraced it due to my yoga practice: looking inward… physically and mentally finding a sustainable happy place. But over the past few months I've come to appreciate a more back to basics strict approach, tough love if you will. I can see how 80/20 quickly degrades into 70/30 and 60/40 and how at that point it doesn't matter at all… all of the little choices add up. Which ones are worth it? An M&M here, a beer there, just one piece of pizza… I can now understand that living in the middle will never get extreme results. You can never negate weekend drinking through non-drinking weeknights and workouts. What you put in always matters. There is no short cut. It's true that each of us has to find a maintainable place… something that works for us individually and aligns with long-term goals. So over the past few months, I've become a little less about balance and a little more about choices… personally accountability for my food decisions, morning routine, sleep, workouts, work.
I will never eat processed foods, but I'm sure that I will occasionally drink, fall into a sexy square of dark chocolate and re-integrate fruit and nuts, but I now have a better understanding of why I want to fall face first into something and what eating 100 percent clean real food feels like. I've hit an optimal operating level… a life buzz if you will… and I plan to use it as a benchmark for resetting myself if needed. It's something I can come back to time and time again.
I'm waiting to see how I handle the 'binge' from (and with) some of my nutrition program companions. I feel like I might be resentful or upset…or pressured to indulge… perhaps feeling like we did all of this for nothing, wondering what we have learned, wondering what it's worth if we all turn around and eat like crap… why did we do it to begin with? I have to remember that this program is about self-discovery and growth and personal choices. It doesn't matter what they choose, but instead, what I do… We each have our own journey. We each learned something different about ourselves. How did I change? What is my course of action?
I honestly didn't see many results until around weeks 8 and now 9. Proving that I did eat pretty well before… but I'm finally starting to see some abs (okay minimal abs but promise they are there), I'm doing pull-ups, I'm sleeping, I'm recovering faster, I'm seeing power and core strength in full force at yoga… By choice, I've completely flipped my workout routine: morning WODs, full work days, cooking dinner and sometimes adding yoga or running at night. My stress level is at an all-time low. I'm not finding myself running home through a trail of tears. I've met new Crossfit companions and I'm back to having fun with workouts… I've broken through the plateau that has plagued me for months. Not all of these changes directly correlate to the nutrition program itself, but they are all side effects of longer lasting energy and educated life decisions. It's hard to explain, but overall, I feel more in control, motivated and empowered.
Despite my occasional (and recently increasing) cravings, I plan to stay the course, continue eating according to the meal template. For me, I think one of the biggest takeaways was my revamping of snacks. As I mentioned, I will re-introduce some fruits and nuts because if the worst thing I do is eat a peach, so be it, but plan to eat them sparingly and not alone as a meal. I have an updated understanding of sugar and how much we are addicted to it without even realizing… it's pre-packaged into almost everything we eat. I'm not a big believer in supplements and shakes, because they almost go against everything I've build over the past few months, but the time is right to add in a recovery shake post-workout, just to see what happens. I plan to keep tracking and keep everyone posted about the continued self-experiment.
So on Sunday the pictures of food end. Week 9 will come to a close. I will go back to life beyond the spreadsheet. I think I can check off all the things I promised when we began:
I'm jumping in head first… without a net… it doesn't stop here, it's about life beyond these past two months. Week-by-week I've built a foundation… now it's time to mold what I've built into a sustainable lifestyle.
2 notes &
Guilty as charged. I used to be VERY bad at this – actually, I still am BAD at it, but maybe not as bad as I used to be. My Crossfit membership only allows me three workouts at the gym each week, so I have to use those class passes wisely. The benefit of maximizing that time in the gym is that I work harder while I'm there, got to make it count, but it also encourages me to spend time (in-between squeezing in miles of pavement pounding, steamy yoga sessions and rec league hockey) to adequately rest AND recover – two words that, when applied to health, fitness and athletic conquests, have distinctly different meanings.
I've learned that recovery requires more discipline than training itself. The general tendency is to want to keep going… I'm drawn to the gym because lying on the floor, pouring in sweat, feels good… actually great! It feels like I did something. It releases tension. It loads my body with endorphins and makes me happy. I usually get upset or bummed out when everyone else goes and I can't… part of the issue is that over time, we've all been misled by the idea that that hours on a treadmill or brutal beatings are where the most gains are made. The truth is quite the opposite.
Rest and recovery just aren't given the respect they deserve. Countless fitness magazines would tell you that… if want to get fitter… Work harder! Rarely would they suggest spending quality time with a foam roller, getting to bed at 9 PM like a grandma, or going for a long, slow evening constitutional. The piece that almost every fitness junkie (myself included) misses, is that even while it sometimes doesn't feel true, you don't get fitter when you are training. Whether you CrossFit, or run trail races, or squeeze yourself into triangle… you find fit in moments ofrecovering from that training.
Let's clear up any confusion and do a quick breakdown of the two:
Rest = The absence of exertion or work. Think taking a day off from exercise or sports, napping, chilling, i.e. not going to the gym or the yoga studio.
Recovery = The restorative process by which you get back to normal. Genuine recovery includes adequate rest, but also must include the deliberate activities to help offset the physical and sometimes psychological cost of training.
Granted, the needed amount of recovery is different for each person, but under-recovering (or over-training) can and commonly does have serious health consequences. I myself was told at one time, to "recover, or your body will force you too" – it wasn't long after, that my body entered the land of diminishing returns. And that isn't a happy place. I was forced to take a step back, breath, pull my mouse away from clicking the race sign-up button, and learn the beauty of recovery.
Lesson learned. Essentially, seven days in a row of Crossfit might not be the best idea, even if you really want to and everyone else is doing it. It also might mean taking a pass on a race or competition… instead, build in rest days, love on a lax ball, eat something that makes you healthy… or go ahead and schedule a massage, you deserve it.
I admit it. My name is Sarah, I'm a recovering under-recoverer. If you too are a self-proclaimed fitness junkie, read this this article (thank you Whole9) and rethink recovery… it does more for you than you think it does.
1 note &
…now, how exactly do I make lemonade?
Work, travel, time, stress… did you know that PR pros currently have 7th most stressful job in America? True, for me leaving the office isn't a life or death situation, because it's inevitable that Big Tobacco will still be there to fight in the morning, but my afternoons are often cluttered with last minute meetings or reporters calling to make news deadlines… In general, living in DC can be tough – you can easily lose yourself in the day-to-day hustle, a sort of type-A rat race comprised of commuting and commitments.
In the past year I've really struggled to find and figure out my work/life balance. I felt broken and stretched for time, trapped below the florescent glow of my office lights long after everyone else was already at the gym. Amongst missed metro trains and deadlines, there were many nights of trudging home in the dark leaving a small trail of tears in my wake. My stress quota would fill and my little world would explode into a thousand pieces.
Exercise is extremely effective in helping to manage stress and cortisol, I know this – for me workouts are therapy, going to the gym is like going to church… my time to unwind and decompress… tune in, soul search. I crave it, need it, feel lost without it.
I've written a few times about forcing myself into the darkness and pounding out miles alone on the city streets… running away the day… having a healing session with the stars. I hated missing my afternoon workout happy hour. And the more frustrated I became, the longer the workout plateau felt. Nothing was getting better, just stagnant or slow.
I forced myself to reframe my thinking. The action of holding myself accountable was more important; I stopped worrying about times or pounds or miles. I re-built from the inside. Small wins. Day in and day out. My 366 photos helped me do it. I was forced to find a piece of fit every day, whether I wanted to or not… whether here in DC, or on the road, I was on the hook for doing something… so I made my way to yoga studios, and found Crossfit gyms in the craziest of places. I ran with friends and sometimes just walked through the woods with my family and the bulldog.
I had fun. I tried new things and learned from new people. Through my adventures I re-discovered and renewed my enthusiasm. In the end, the rumpled routine helped me approach life a little differently. Life happened and I learned how to fit it in… I implemented survival strategies, achieved better balance.
Waking up early sucks most days, but since I can't control my afternoon mayhem, I've learned and adopted morning workouts. Sure, I feel weaker, and sometimes I feel left out and miss the camaraderie of my afternoon workout crew. But my changed schedule equals reduced stress and a re-set mindset - I'm not needing to quick-change on the way from commute to class. My own time table. My own course of action.
Along the bumpy road, boom! I got my groove back.
10 notes &
$210? $250? How much is fitness worth each month?
Let's be honest. We aren't Olympians or pro athletes… this isn't our full time job… most of us are just regular joes, weekend warriors. Finding strength and power has made us addicted to the high that we get from PRing a lift or finishing with the best time on the board. What are we striving for? How good can we get? What does greatness equal or need to equal for a 30-something fitness fanatic?
Ultimately, the end game is health… living longer, being stronger, building better and more efficient versions of ourselves. I'm sure I'll still be running races and throwing around kettlebells when I'm 40, 50… the intensity may differ, but I won't be content settling for anything less. I know that the benefits of Crossfit and yoga are endless - I'm an example of them. Between the exhilaration of team competitions to finding inner strength… pushing myself to unimaginable places or testing new limits… I've found community and like-minded friendships… companionship in combat.
I pay a lot of money to have those things… in fact, to some it's lunacy. It's likely that the long term benefits outweigh the current costs, but the hard truth is that access is limited based on bank accounts. Crossfit, yoga, even gym membership fees have skyrocketed. It's the essence of capitalism. Fitness has become a booming business and in some ways, that makes me sad. Sure, it's brought attention to the issue of finding fit, but it's also created a sort of digital divide within the health world. The more money you have means the better access you will get. What's the limit? When do I have to say when…
I've been struggling with this concept. It rolls over and over again in my mind. Gym or Debt? Gym or Rent? Gym or Food? What do I loose (or trade) for the expense of being a member?
It doesn't come as a surprise to anyone really when I say that I'm addicted to WODs and races… I enjoy standing in a steamy room and finding focus… both give me a strange sense of sweaty inner peace.
I'm always asked: How good do you want to get? What are you racing for? Lifting for? How long until you hit some sort of endless plateau? The truth is that I really don't know. But I do know that going to the gym [insert yoga studio or CrossFit class etc.] has a direct impact on my level of happiness. I love the competitive atmosphere… falling breathlessly to the floor or being embraced by a room of ohms. It's a temple of sorts, a sweaty judgment-free zone where showing up is worth something. In the moments of tough, strength, confidence and power grows… you learn to trust yourself.
Regardless of my end-point, how much I crave daily sweat sessions, or enjoy involving myself in some Cold War… I'm limited by finance because in addition to equating happiness with workouts, I also know that being broke has a direct impact on my level of stress, which in turn, also directly impacts happiness. When I total my fitness costs, it's dizzying and overwhelming. But I've bought in… I find myself envying people who can have unlimited memberships and access to classes. There is no question of wanting it, trust me, I've had enough Kool-aid… But, is it financially feasible? What happens when you hit a ceiling and just can't afford it?
Then… snap back to a broader reality.
I work in an industry where poverty and socio-economic status are common words. We talk about survival and food deserts, not workouts. Crossfit costs and yoga studio memberships are #richpeopleproblems. The rich get fitter and the poor get fatter? Why isn't this accessible to youth? Obesity is rampant. How does fitness become available to people who need it most?
So my random ramblings bring me to the conclusion that I have two unanswerable struggles:
1. Selfishly, what happens when I get priced out of something I've come to love?
2. philosophically, is fitness fair?
I know that my life would be different if I'd never walked into that box or had the opportunity to sit in childs pose. I understand that I'm operating in idealism, but, like with the food industry, I hate that this has become such a costly and sometimes exclusionary business. We've filled fitness with the 'haves' and 'have not's' and created a sort of tiered system of availability…a class structure of fitness elites who pay a lot of money to do what could be considered the most primal of workout-styles. Fresh food. Fitness. Community. They are each powerful things. Perhaps things should be universally available.
It's hard to explain, but a side effect of my fit finding, is that I've become better equipped to question the status quo… better equipped to live life. Imagine what could be achieved if everyone had access to that.
So, who gets access? how much is fitness worth? personally, when do I have to say when?
Thought provoking questions… since I have no answers, I decided it was at least time to start the conversation.
3 notes &
Pre-yoga mint tea. It's cold outside but I'm determined to use my lunch hour wisely and get this body heated up.
2 notes &
Day 322: Appreciate silence. Exist in the moment.


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Spring is in the air, though depending on what part of the world you live in it may not feel that way. Perhaps you are inundated in water or driving on frozen roads, but in the lull between storms I think you you can feel that spring scent in the wind and those long dark nights are growing steadily shorter.
At Waddler we have always wanted to launch a Spring Summer collection, dress Waddler in a summer guise. So for 2014 we have. Our collection is made up of light weight and brightly coloured alpaca knits and a range a organic pima cotton with beautiful summer prints. Of course the collection had to be photographed in South America, a continent that in many parts lives in perpetual summer. And there is one country whose people celebrate the sun, the sand and the warm sea with a passion like no where else on earth. Our SS14 collection was shot in Brazil on a remote tropical island.
A huge thank you to the wonderful models who took part and all of the locals who helped out.
We hope you love summer Waddler as much you love Winter Waddler
Waddler SS14 will be launched on March 1st 2014.
4 Responses to Spring Summer 2014
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The Bobcats could finally win a playoff game. Before this season, they made the postseason once and were swept in the first round. That playoff appearance came in 2010 when they had had a franchise-best 44 wins under Larry Brown. The leading scorer for the Bobcats was Stephen Jackson, who is not currently on an NBA team. With their fourth different coach in the last four seasons, the Bobcats finally return to the playoffs.
There are 5,270 Charlotte Bobcats playoff tickets available on the secondary market for the first round at the Time Warner Cable Arena. Currently, the price for those games on the secondary market is 118.50 percent more than the average regular-season price of $113.57 and averages $248.15, which is actually the 2nd most expensive price in the East behind only the Raptors.
There are many reasons that the Bobcats surprised the league this season. They are the best team at protecting the basketball. Fewer than 12 percent of their possessions have resulted in a turnover, which ranks as the best in the NBA. Josh McRoberts and Kemba Walker own very strong assist-to-turnover ratios and prevent the Bobcats from wasting precious possessions.
In addition, Charlotte is among the best in free-throw differential this season. Steve Clifford's Bobcats have attempted approximately 300 more free throws than their opponent and that total ranks among the highest in the league this season. They accomplish this feat by fouling intelligently. They foul opponents fewer than 20 times per 100 possessions and allow only 21 free throws attempts per 100 possessions.
Near the end of the season, the Bobcats put together their best winning streak in four years, and they look to continue their success in the playoffs. Fans of this team can thank Walker and Al Jefferson for all that they have contributed to this team during the 2013-14 season. According to the plus/minus statistic, Walker is by far the best player on the team. Charlotte struggles without him on the floor, so he will need to continue to play more than 35 minutes per game for the Bobcats to succeed.
Jefferson was a very big offseason acquisition for Charlotte. He is one of only a few players that is scoring more than 20 points per game and bringing down more than 10 rebounds per game this season. Jefferson is making the organization look very smart, so be sure to get your Bobcats tickets today at TiqIQ.com.
Tags: NBA Playoffs


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Ok everybody let's send our LM Hashes and email addresses to this group of
complete strangers. Sounds like a great idea.
dont make assumptions before u use the service... try feeding some random hashes from non critical servers and changing
the passwords right then and there
Not that the concept isn't cool and I am sure the program is great but one
would have to be an idiot to do it.
what is the problem if this ? use anon email account and get the net through a proxy and then send mail to this guy
using this account...
how is this guy going to track you down if you do this and even if he tracks u down there is no harm done as you had
already changed the password as soon as you send the hashes
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Continuing Medical Education (CME) Calendar
All programs are held at University of Rochester Medical Center unless otherwise noted
Current Programs
Infection Control Self-Study
This self-study program with its post-test component meets the Department of Health and State Education Department requirements. New York State Certification is awarded upon completion.
Accessing Online Infection Control Training
Register with the CPE office by logging on to www.urmc.rochester.edu/cpe and selecting Infection Control, located on the right side of the page. Once you are at the site, you may register, pay and receive training materials needed to complete the program online. Discounts are available for University of Rochester employees and providers with admitting/attending privileges at Strong Memorial Hospital.
August 12, 2010
Diagnosis and Management of Fecal Incontinence
Casa Larga Vineyards
Fairport, N.Y.
Contact: Kerry Kehoe (585) 208-4703
August 16-22, 2010
Clinical Trial Methods Course in Neurology
Contact: Janine Fitzpatrick (585) 275-7430
August 20, 2010
Emergency Radiology Update
Contact: Patricia Miller (585) 275-6359
Ongoing Programs
2010-2011 Introduction to Medical Center Leadership
Contact: Andria Mutrie (585) 276-3782
Assessing and Managing Suicide Risk
Contact: Isaiah Branton (202) 572-3789
Basic Life Support (CPR)
Contact: OER (585) 275-7666
Buffalo Rochester Dermatology Society
Contact: Mary Lou Williams (585) 275-0193
Clinical Smoking Cessation Intervention for Adults
Contact: Emily Zale (585) 758-7828
Fluoroscopy Safety for Physicians
Contact: Patty Pschierer (585) 275-3781
Regional Post-Graduate Teaching Mornings
Contact: Eyvonne Lawson (585) 275-4354
Simulation Course: Training for the Unexpected
Contact: Christine Arnold (585) 275-1975
Sovie Center Pharmacology Update Series
Contact: Susan Van Dongen (585) 275-9601
Topics in Emergency Psychiatry
Contact: Jacquelyn T. Coleman (888) 945-5430
Transforming Clinical Processes with CPOE, eClinical Documentation and eMar
Unity Hospital
Rochester, N.Y.
Contact: Margaret Donahue (585) 764-2549
Translational Pain Research Forum
Contact: Nikki Murray (585) 340-8928
Strong Consult and Transfer Center
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(585) 275-4999