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With titles from A to Z, there are hundreds of diet plans and the media headlines are full of tips on "this diet" or "that diet." The medical literature banters back and forth about the benefits and risks of "low carb" versus "low fat" versus "high protein" as we hyper-analyze measurements such as good cholesterol, bad cholesterol, insulin, glucose, weight and blood pressure. But which diets really work, what do they have in common, and which ones promote good health?On my bookshelf sit about 30 books on various diets which I have read over the years, including The Atkins, HCG, Hormone, Jenny Craig, Mediterranean, NutriSystem, Paleo, Ornish, Pritikin, South Beach, Weight Watchers, and Zone diets, just to name a few. Each diet has its own "claim to fame," and there are some common-sense threads that they all share, with a few of them making recent medical news.
The Atkins Diet promotes weight loss by severely limiting carbohydrates, which are the "ready to burn" food source that converts quickly to glucose, and any glucose that is not burned for energy gets stored as fat. By eliminating carbohydrates from the diet, the body naturally breaks down stored fat into chemicals called "ketones" which are burned for energy.Ketones suppress appetite, which also leads to less calorie intake. In the short term, the Atkins diet usually works for weight loss, but there is much controversy over the long-term health effects.The South Beach Diet is a "heart-friendly" version similar to the Atkins diet, but it makes a distinction between good and bad carbohydrates, and between good and bad fats. Similar to Atkins, reducing carbs is key, but mostly the high-glycemic carbs that so quickly breakdown to glucose. Unlike the Atkins plan, only healthy fats are allowed.The Pritikin and the Ornish diets are both centered on a low-fat diet. As with the South Beach diet, there is a distinction between good and bad carbs or fats. The Ornish program in particular emphasizes the diet as part of a bigger program including exercise, stress relief, and healthy social connections. Dr. Ornish has published numerous articles on the success of his program in reversing heart disease, and has succeeded in getting insurances such as Medicare to actually pay for qualifying patients to go through his "intensive cardiac rehabilitation" program.The Paleo Diet, also known as the "caveman" diet, is based on the idea of eating similar to our distant Paleolithic hunter-gatherer ancestors, focusing on a diet that includes wild game, fish, nuts, roots, fruits and vegetables. Excluded are foods that came into our diet after the age of agriculture and domestication of animals - namely grains, legumes and dairy. Loren Cordain, Ph.D., Colorado State University professor and author of "The Paleo Diet," says even though grains and dairy seem healthful, our "genome has not really adapted to these foods, which can cause inflammation at the cellular level and promote disease."The Mediterranean Diet... even the name inspires a vision of warm breezes, crystal blue waters, and fresh healthy foods. Rich in plant foods and healthy fats, the diet has shown some of the best health benefits of any in numerous studies. The focus is on locally available and fresh seasonal foods, relying heavily on unprocessed, whole plant foods such as fruits and vegetables, beans, whole grains, nuts, olives, and olive oil along with some cheese, yogurt, fish, poultry, eggs and wine.Several diet plans emphasize the role of hormones in proper metabolism. I enjoyed The Hormone Diet as a great review of how many hormones, such as thyroid, cortisol and the sex hormones, impact metabolism. This plan emphasizes low-allergenic natural foods, and takes readers through a three-step program that starts with a detox diet, all the while pointing out that balancing hormones is key to good metabolism and weight loss.The Zone Diet is geared toward eating a balance of foods that lower inflammation and lower insulin levels. Author Dr. Sears recommends lower carbohydrate intake and some protein at every meal in order to blunt the fat-storage hormone called insulin, and encourage more of the fat-breakdown hormone called glucagon. The focus is that we think of food not as "a source of calories but as a control system for hormones."
The Jenny Craig Diet has been around since the 1980s and centers on calorie control with pre-packaged meals being the focus during the initial phases of the diet. Exercise and lifestyle are also emphasized in the formal programs. About the only limitation in food type is limiting high-glycemic carbs.NutriSystems goes back to the 1970s and provides a pre-packaged food system that takes convenience to a new level by shipping complete microwavable meal plans for a month. Again, calorie control is the focus, and the food ingredients are generally healthy, being low in salt, mostly low-glycemic good carbs, low fat, healthy protein, and high fiber. Starting in the 1960s, one of the oldest and most well-known diets is Weight Watchers. As stated on their website, it was based on the idea of "changing habits and getting support and encouragement from people who cared" and "the belief that the best way to control weight is to change bad eating habits." The program allows most any food and focuses on calorie control using a point system that gives certain foods certain points with a limit on how many points one can eat in a given day, thus leading to an overall method of encouraging the choice of more of the healthier low-calorie, low-point foods.The HCG Diet has been wildly popular in recent years although it has been around since the 1950s. It is an aggressive weight loss program that centers on using the HCG hormone, normally made during pregnancy, to help the body readily breakdown stubborn fat deposits. Not a long-term plan, this diet is more about shedding pounds. Eating a very restricted calorie diet of normal meats, fruits and vegetables, while injecting the HCG hormone, dieters don't get hungry and usually lose up to a pound per day. This diet should be done with medical supervision.With the above overview of some of the most well-known diet plans you may be better informed, but still a bit confused about which one to follow. In next week's column, "Dietary Confusion, part two," I will condense the lot of these into what I consider the most successful plan that will help you lose weight, promote good health and feel your best.Scott Rollins, M.D., is board certified with the American Board of Family Practice and the American Board of Anti-Aging and Regenerative Medicine. He specializes in bioidentical hormone replacement, thyroid and adrenal disorders, fibromyalgia and other complex medical conditions. He is founder and medical director of the Integrative Medicine Center of Western Colorado (www.imcwc.com) and Bellezza Laser Aesthetics (www.bellezzalaser.com). Call 970-245-6911 for appointments or more information.


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Faceted Berry Short Necklace
Luscious drops of spring's Very Berry sparkling in the light. Wear with the Berry Stone Bracelet and Button Earring.
- Adjustable length 15.5"-17.5".
- Faceted, domed resin stones. Rhodium-finish, nickel-free metal.
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Women's Turtleneck Dickie
Classic Dickie for Women: A Layer of Cotton Knit Comfort Without the Bulk
Women's Turtleneck Dickie
Classic Dickie for Women: A Layer of Cotton Knit Comfort Without the Bulk
Add easy versatility to your wardrobe with our turtleneck dickie. Perfect under your favorite sweater or blouse. 100% cotton jersey knit lends softness, stretch, and a little extra warmth, while an assortment of solid colors let you dress to your every mood. One size. Machine wash and dry. Imported. Available in both Misses' and Women's sizes.
- Versatile turtleneck style
- Classic colors
Cotton jersey knit dickie adds a layer of warmth without any bulk.
Women's Turtleneck Dickie
100% Cotton Knit
CareSizing & SpecificationsOrigin
100% Cotton Knit
To avoid shrinkage: Machine wash cold. Use only non-chlorine bleach. Tumble dry low and remove promptly. Low iron as needed.
Manufactured In: Mexico
Material - Country Of Origin: Mexico
Women's Turtleneck Dickie 2 2
Good Quality, But Fit Not Perfect I bought two dickies -- one black and one white. The quality is very good -- 100% cotton and machine washable. The turtleneck fits snugly the way I like it. However, I bought them to wear with two v-neck tops, but they didn't stay in place. I wore one this weekend and had to keep readjusting it so that no skin was showing on my shoulders -- embarrassing in the restaurant. Alas, if I sat perfectly still, it looked wonderful. I will, however, keep both and wear them with other tops that have more coverage around the neck. I just wish the dickies extended more on the shoulders. January 20, 2014
NOT FOR THE FULL SIZE BUT BABIES ARE WELCOME! It takes many sizes of women not be comfortable in this product. One size is not good. This product is not good for the full size woman but for the pettite and small. The stuggle to put it over the head was freightful! Also, it is not long enough and needs elasticity. December 10, 2013
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What are the secrets promised in your natal chart? How do the alignment of the planets at the time of your birth influence your character and personality? Discover how to turn challenges into your greatest assets with this revealing interpretation of your chart. Get started right now!read less
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Biostar wrote:Edit:The Legend of Korra discovers SHIPPING
Oh man this is hilarious.
Biostar wrote:The Legend of Korra discovers SHIPPING
Grieffon wrote:
So many Korra yet not a single Lin.
Mirak wrote:Mmmm idk.. Stuff seems more like ty lee or something
This reminds me of Legend of Korra....
lolzman161 5 days ago
Biostar wrote:Tarrlok bloodbending cosplay
Grieffon wrote:TLA and LoA character comparison. Mostly true...
The fact that you say "mostly" implies you think it is not entirely accurate.Grieffon wrote:TLA and LoA character comparison. Mostly true...
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CycleOps Fluid+ II Magnetic Bike Trainer
$249.97 $329.99*
Save $80.02 (24%)
Product Information:
The CycleOps Fluid+ II Bike Trainer features PowerTuned technology that offers the widest resistance range and excellent balance of inertia with real-world feel. A large precision-balanced flywheel, including patented fan design, keeps the unit performing better longer for unlimited hours of indoor cycle training. The CycleOps ® Fluid+ II Trainer is a must-have for training in the cold weather months.
- PowerTuned technology offers a wide resistance range
- Excellent balance of inertia with a real-world feel
- Large precision-balanced flywheel
- Patented fan design keeps unit performing better longer
Country of Origin: ChinaWeb ID: 4187321
Customer Reviews:
CycleOps Fluid+ II Magnetic Bike Trainer 10 10
True road feel Very happy with this trainer. True-to-road feel when you accelerate and when you pause in your cycling. Super fast shipping; I had my trainer in two days, and that was with regular shipping. Contacted customer service and they were great about answering my question. Unit could be a little quieter, but it's not bad. Would buy again. March 9, 2014
CycleOps Fluid2 is a Fantastic Trainer At first I was unsure about purchasing this trainer because of the description. CycleOps does not make a product called Fluid+ II Magnetic. Much to my delight this product actually is the CycleOps Fluid2 trainer which is what I was seeking. I am a fit cyclist having completed century rides and this product is great for keeping in shape during cold winter months or rainy days. It is sturdy enough to stand and pedal without any fear of tipping. It is very quick to assemble and even easier to affix your cycle to it. You'll have no excuses not to get a ride in once you own this piece of equipment. Folds nicely for easy storage. I would recommend is for entry level to serious cycling enthusiasts. As with all trainers you will need to purchase a riser for the front tire to level out your bike. My only suggestion is for Dick's Sporting Goods to update the product description to accurately reflect the product as it should lead to more sales. December 15, 2013
So Far So Good My trainer arrived reaally quickly and as soon as I opened the box, I realized the fluid leaked out. I called the customer service line for Cyclops and a new unit was sent to me in a few days. I put it on in 5 minutes and was on my way. The trainer is quiet and smooth and gives a great workout. Looking forward to using it all winter. The Dicks Sporting Goods site stated it came with a training DVD, but it did not. The company said they don't package them with the product. December 10, 2013
Love it. Smooth and easy ride. Simple to set-up and operate. December 9, 2013
Great trainer. Easy to use and provides a great ride. The trainer seems sturdy and very stable. October 28, 2013
Love it! Works perfect for what I'm looking for and that's just a cardio workout. I have nothing to compare this product to because this is my first one but the assembly was easy and I like the way it operates ,It's not too loud and keeps my bike stationed . Delivery time was within specs if not a little sooner, overall I give it 5 stars ! Love it! March 15, 2013
graet product BOUGHT THIS TRAINER AFTER USING MANY TRAINERS IN THE PAST , INCLUDING ROLLERS . ITS EXTREMELY REALISTIC TO RIDING A BIKE ON THE ROAD . THE RESISTANCE IS EXTREMELY REAL AND AS YOU SLOW DOWN IT FEELS JUST LIKE A REAL RIDE TO SPEED UP AND TRY TO CATCH A GROUP AHEAD . IM EXTREMELY PLEASED AS WELL WITH THE SERVICE I RECEIVED FROM DICKS SPORTING GOODS WHEN I ORDERED IT . January 27, 2013
Works great! We looked at several trainers and I'm happy that we chose this one. Instructions were'nt exactly easy to follow, but I figured it out. Riding today and looking at the snow through the window! January 5, 2013
excellent Shipped quickly. Easy to assemble and hook up the bike. Quickly adjusts to my bike and wifes bike. Parts seem solid and quality. Very quiet. Very happy with my purchase after 3 weeks of use. January 3, 2013
Smooth like a dream I use this with my Diamondback inside instead of a stationary bike. It's a smooth ride and fairly quiet, like a standard treadmill. Well worth the purchase. October 16, 2012
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yeah Gary, what's going on bro, you're right there on the list, and only come back with a cameo.
but to be fair, did use a funky font, so glad homer taught you how to do that
'I'm not saying I couldn't find a few minutes a day to read a forum, but somehow I've managed to make it through these past few years without being called a faggot on a daily basis.'
A lot of people just lurk these days
Andy Lillis, Former Cagewarriors President
Lets be honest, its shit here now anyway
You can't put a limit on anything. The more you dream, the farther you get
Team Colosseum
White tyson


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A Peaceful End to the War on Drugs?
Earlier this month tens of thousands of people marched in Mexico City to protest a war that has left more than 35,000 people dead in the last four and a half years. When elected president of Mexico in 2006, Felipe Calderón vowed to crack down on drug trafficking in his country. With the support of U.S. policies like the Merida Initiative [pdf], he executed a military crackdown that has only increased drug-related violence.
In Colombia, campesino farmers continue to be displaced by a U.S.-backed civil war that has gone on for decades. The pending U.S.-Colombia Free Trade Agreement [pdf] threatens to further displace these farmers by making it impossible to compete with large agricultural producers receiving U.S. subsidies. Cocaine production has become one of very few options for farmers merely trying to feed their families. The Colombian and U.S. governments deal with this by sending military forces to eradicate coca crops by spraying toxic herbicides from helicopters—an imprecise practice that has also eradicated many legal crops and caused health problems in the communities they hit. In spite of the crackdowns, the percentage of cocaine imported to the United States that comes from Colombia has increased from 90 to 97 percent in the last decade.
Understanding the international war on drugs means examining a complex web of interactions. Sanho Tree, director of the Drug Policy Project at the Institute for Policy Studies, describes the international drug war as one of the most interdisciplinary problems he's ever encountered. It involves police and prosecutors, drug trafficking gangs and peasant farmers, addicts and casual users. It involves those wealthy enough to consume the drugs, and also those poor enough to risk producing them. It involves everything from the prison, education, and health care systems to policies dealing with foreign aid, economic growth, and military spending. And it involves the high demand coming from the United States: With just five percent of the world's population, our country consumes roughly two-thirds of the world's illicit drugs.
The good news is people are waking up to the counterproductive policies and ideas promoted by the drug wars. Several former Latin American presidents—Fernando Henrique Cardoso, César Gaviria, and Ernesto Zedillo of Brazil, Colombia, and Mexico respectively—have publicly condemned the approach of the U.S. and Latin American drug wars and have called for a paradigm shift that "must focus on health and education—not repression." The evidence against this war is hard to deny—the challenge now lies in putting sustainable alternatives into action.
In his work on drug policy reform, Sanho Tree has traveled throughout Latin America and has seen the devastating effects U.S. policies and influence have abroad. He speaks and writes to educate people on the real costs of the drug war—and how we can move beyond it.
If This is a War, Who's Winning?
Rebecca Leisher: Recently you've said the drug war in Latin America is rivaling the wars in Iraq and Afghanistan. What's going on here—in what sense is this a war, and whose interests are being served?
Sanho Tree: Not many people's interests are served by this. It's not good for the cartels that are fighting each other, it's not good for the state, it's not good for the people. It's not even good for the drug warriors because this is not success, this is not something we can be proud of. But what you have is something driven by the economics of drug prohibition, and it all descends from that. The traffickers are doing what's in their self-interest to do—their bottom line is to maximize profits.
They're carrying out, in Mexico for instance, a turf war. These drug trafficking organizations are fighting over turf because the U.S. is the biggest consumer of drugs, and Mexico is in between the production and the demand, so the conduits—these trafficking corridors—are incredibly profitable. There are only so many strategic choke points, so they're fighting over control of that because it's so lucrative.
Mexicans Reject U.S.-Backed Drug War
Led by a popular poet, tens of thousands of protesters fill the streets of Mexico to speak out against the war on drugs.
So President Calderón of Mexico gets elected in December of 2006 with the most razor thin of margins. He thought he would do something bold and decisive, and he rushed himself into an ill-conceived war. It's counterintuitive, but when you have a turf war brewing, the worst thing the state can do is get in between it. Calderón thought he could throw 50,000 troops at this problem and solve it. Turf wars usually have a beginning, a middle and an end, but what Calderón has done is make sure that we have a very long middle and no end in sight. As soon as he attacks one cartel, the others think, "Oh, they've been weakened, we can go after their turf now." And then he goes and attacks another one, and then suddenly the balance switches and then they fight over there, and back and forth, back and forth.
When politicians see this kind of disorder, the temptation is to throw water onto the fire. That's a common sense solution, but if you've ever had a grease fire in your kitchen or an electrical fire, throwing water—I don't recommend it. It makes it explode. That's the problem we have here, because this fire in Mexico is a prohibition-related fire. They're fighting because prohibition makes these drugs so valuable. And keep in mind that this bloodshed is really over the right to traffic and distribute minimally processed agricultural commodities. Cannabis, cocaine, heroin—they're easy to produce, there's nothing exotic about them, they're just plant byproducts.
A Broken Social Contract
Rebecca Leisher: So why do we keep this going, on Calderón's end, and in the U.S.?
Sanho Tree: As long as the U.S. is here, as long as the U.S. demands these drugs, Mexico will always be a conduit. So at the end of all this bloodshed, there will still be drug trafficking through Mexico. And so the question has to be asked: To what end are we waging this war?
Aside from the human cost of this—the now 36,000 dead in Mexico since the beginning of 2007—the other cost of this is much harder to quantify. What has been destroyed is the social contract. The idea that the state could guarantee safety, to allow basic life to continue, has been shattered as a result of drug prohibition-related violence. The social contract is something that can be destroyed rather quickly and easily, but it can take generations or decades to rebuild.
Rebecca Leisher: Why don't we expand the conversation to Colombia and other areas in Latin America. You've traveled a lot throughout those areas in your work toward drug policy reform. In the short documentary Shoveling Water, you visit a coca farm in Colombia to show the devastation caused by what are largely U.S. policies, like crop spraying to eradicate coca plants. From an international perspective, what are some of the actual effects of these types of crackdown methods?
Sanho Tree: It has alienated people from the government. We're talking about people who are eking out a living with the illicit crops in very remote areas of the country, people who have been historically abandoned by the state. And the state continues to alienate them. Instead of saying, "we'd rather you didn't grow these illicit crops, we'd rather you did something different, we are going to help you find an alternative, we'll offer you something better," instead we've been punishing them. We view them simply as criminals, and we send crop dusters escorted by helicopter gunships to eradicate their coca crops.
The aerial spraying basically creates a giant gas cloud. It hangs like vapor, and it will get carried by the crosswinds. It then falls and coats the coca leaves and causes the coca plant to drop its leaves and possibly die. But coca's a fairly hardy plant, and other plants are much more susceptible. Corn and yucca especially—they instantly turn brown and die. It destroys grasslands, it destroys fish ponds—aquaculture being one of few success stories down there. It will kill the fish, and there's lots of rashes, vomiting, diarrhea, and infant deaths attributed to these chemicals. They're learning to associate the state with death, destruction, and suffering.
This is what it means to be alienated from your own government. And in the midst of a four and a decades-old civil war, this is not a good way to win hearts and minds.
Rebecca Leisher: Who are the people growing the coca, and what are their circumstances?
Sanho Tree: They're living away from any kind of major state presence—no roads, no infrastructure that would allow them to grow legal crops and process and sell them at a profit. These are people who have been—some of them—forced off their lands in other parts of Colombia after four and a half decades of civil war. Basically these are the people who the state has forgotten.
This [photo at left] is a major road in Guaviare that comes from the provincial capitol and is connected to the rest of the province. So if you want to reach the rest of Colombia you have to cross that road. And the lucky campesinos will have farms next to that road, but most of them are many kilometers away. You have to haul tons of yucca and pineapples and other crops from your remote farm down these dirt paths and hope that you have enough money or that some truck will come by with room that will help you get it to the nearest city to sell, and get there and sell it at a profit before it rots. So in this context, would you rather be hauling cattle or tons of fruits or vegetables, or a kilo of coca paste? That's the problem.
The pending free trade agreement (FTA) is going to put a tremendous amount of pressure on small-scale farmers in Colombia, and these are precisely the people we want to keep from turning to illicit crops. How can they compete with ADM and Cargill? A lot of these farmers want to be the kinds of farmers that grow corn and other crops.
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TNB: 10 Tips for Jolene Kay, Professional Climber (and Hot Actress)22-Dec-2014
"Jolene Kay: Rock Climber" is a high production short that shows an actress leaping and dancing her way up and around some sandstone cliffs. Kay is a VERY attractive woman and she looks great as she pretends to be a climber and I applaud her acting in this film, and I think she has a great career ahead of her. She does not, however, quite pull off the role of "professional rock climber." ...22-Dec-2014
TNB: The Risk of Climbing01-Dec-2014
On November 16, an Austrian mountain guide named Stefan Rass clipped the chains of a 5.13b sport climb on the coastal cliff of San Vito Lo Capo—a popular limestone area in Northern Sicily, Italy. When Rass weighted the anchor, however, the large chunk of stone holding the bolts ripped off the wall....01-Dec-2014
TNB: How to Get Stronger by Doing Nothing for 5 Minutes a Day24-Nov-2014
With ready access to gyms, crags and boulders, it's easy to train but it's also easy to over-train. No matter how much you climb, you just can't seem to get better. Or you have a nagging injury. Or you can't concentrate and flub beta. Or you're just plain scared. If this is you, then it may be you don't need to change what you're doing. It could be you need stop doing and learn how to rest and recover....24-Nov-2014
TNB: Eight Ways to Improve Your Footwork17-Nov-2014
"Well, I use my feet a lot better than you do," my friend Ben said. Well, he was right. This conversation occurred years ago in France, when I was first experiencing sport climbing. Ben was not simply putting his shoes on the rock carefully, but adding an active element: "You can grab with your feet and pull yourself in," he said. It's a lesson I've passed to many since then, and is crucial on steep ground....17-Nov-2014
TNB: In Praise of the Weekend Warrior11-Nov-2014
Shouting out to the the unsung climbers who put up the routes we love so well....11-Nov-2014
TNB: Joe Kinder Visits the World's Hardest Cave03-Nov-2014
After seeing photos and social media posts about Norway's Hanshelleren cave by high-end route developer and sport climber Joe Kinder, Rock and Ice took the opportunity to ask him the questions we have always wanted to know about the world's hardest crag. What Kinder described was a crag both inspiring and unique, requiring distinct tactics such as rope transfers, and fixed lines for accessing and working different sections of routes....03-Nov-2014
TNB: Celebrating Insomnia in Chamonix27-Oct-2014
October 2, around midnight. I was lying in a bunk in the Refuge du Plan de l'Aguille a few thousand feet above Chamonix, France, trying to fall asleep. At 3 a.m. my partner, Shane Johnson, and I were going to get up and try to climb the Frendo Spur, a 4,000–foot route up the Aguille du Midi—a big buttress of granite, snow and ice that tops out at 13,000 feet at a gondola station....27-Oct-2014
TNB: Run, Rabbit: Hermann Gollner, 71, cranks Pump-O-Rama (5.13a)21-Oct-2014
"I want to do Pump-O-Rama when I am 70," Hermann Gollner said a few years ago. "If I don't, I will be the one you see weeping at the bottom." He laughed his booming Hermann laugh. Each year Hermann, compact and wiry, road trips from the Reno area to Rifle. He turned 70 in September of last year, but did not attempt the route then because he was recovering from shoulder surgery. Instead he climbed Pump-O-Rama this past May....21-Oct-2014
TNB: Best Five Photos of 201414-Oct-2014
Nothing inspires and motivate like a great climbing photo. Presenting the best five climbing photos of 2014, as chosen by Rock and Ice readers....14-Oct-2014
TNB: Clip Like A Pro—5 Tips from Sasha DiGiulian and Sean McColl07-Oct-2014
Nothing can ruin a hard redpoint faster than blowing a clip. Recently, I asked two pros, Sasha DiGiulian and Sean McColl, about their clipping techniques. Here are a few clipping tips gleaned from two of the world's best climbers....07-Oct-2014
TNB: Five Things Every Gym Climber Must Know About Climbing Outside27-Sep-2014
The five things every gym climber must know about climbing outside are so simple you may not think about them, but crag access depends on it....27-Sep-2014
TNB: Still Jeff Lowe22-Sep-2014
In a world of quick, unpunctuated texting, Jeff Lowe's words are precise, almost formal, as he sits in a wheelchair, oxygen flowing into his nostrils, his body curved around the notebook that is his fine mind's satellite. He focuses intently, brow knit, as he pushes a pen with a pincer-like hand....22-Sep-2014
TNB: Moving Over Stone With Doug Robinson16-Sep-2014
Doug Robinson, father of clean climbing, storyteller, and mystical master....16-Sep-2014
TNB: Wheels Up—The Top 5 Climbing Rigs09-Sep-2014
A climber's wheels must roll. That's really what makes a great climbing vehicle. But spend a couple of days in any major climbing area and you'll likely see vehicles that not only sport a nice set of wheels, but nearly all the comforts of a cozy home to boot. Recently, I vowed to one day join this elite crew, and to weigh my options, I've made this list of the top five climbing rigs....09-Sep-2014
TNB: Is K2 The New Everest?02-Sep-2014
In 1909, Prince Luigi Amedeo, an Italian Duke with a penchant for exploration, led the first major expedition to K2, the world's second highest mountain and still arguably the hardest 8,000-meter peak to climb. One hundred years later, in 2009, director Dave Ohlson set out to document that year's attempts on K2. It should be required viewing for any climber interested in high-altitude mountaineering....02-Sep-2014
TNB: Things—Besides Us, That Is—That Fall25-Aug-2014
Things fall apart. In climbing, that can mean whole walls in far mountains, sections of cliffs from the San Jacintos to the Adirondacks, and iconic forms or features on area crags....25-Aug-2014
R' is for Rant
The ABC's of Rating Dangerous Climbs.


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More details
A delicious selection of chicken wings and drumsticks which is perfect for parties! A variety of seasonings makes these perfectly cooked chicken pieces a scrumptious addition to any gathering.
Item details
- Chinese-style chicken wings
- Hot and spicy chicken wings
- Lightly seasoned drumsticks
- Weight: 2000 g
- Suitable for Freezing: Yes
- Table Presentable Packaging Y/N: Yes
- No artificial colours, artificial flavourings or preservatives used
- Available for collection in the majority of our UK mainland stores
- Not suitable for vegetarians
- Consume Within: 2 days
- Serving dish pictured is not included
Ingredients Listing: CHINESE STYLE CHICKEN WINGS (98%): Tomato ketchup, brown sugar, light soy sauce, white wine vinegar, cornflour, sugar, salt, garlic puree, colour: anthocyanins (from radish), paprika extract, ginger puree, parsley, chinese five spice, star anise, chilli powder, cinnamon, fennel, ground black pepper, ground cloves. light soy sauce contains water, sugar, soybeans, roasted wheatflour, sea salt. chinese five spice contains star anise, cinnamon, fennel, ground black pepper, cloves. HOT AND SPICY CHICKEN WINGS (98%): Tomato puree, tomato ketchup, garlic puree, sugar, honey, rapeseed oil, salt, ground cumin, tabasco sauce, ground black pepper, red chilli puree, chilli powder. tomato ketchup contains water, sugar, vinegar, tomato puree, cornflour, salt, dried onions, ground cloves, allspice. tabasco sauce contains vinegar, red peppers, salt. SEASONED ROASTED DRUMSTICKS (98%): Salt, dextrose, brown sugar
- Contains
- Wheat
- Soya
- Gluten
Preparation and serving
- Cooking Instructions: Oven- Preheat oven 180°C / 160°C Fan / 350°F / Gas 4. Remove all packaging, place drumsticks on a preheated baking tray in centre of oven, after 5 minutes cooking time, add the wings and cook for a further 15 minutes. Do not reheat.
- Preparation required: Ready to eat
Not available for international delivery.


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Find out about exhibitions, activities, tours and talks at Birmingham Museums
Aston Hall, Blakesley Hall and Soho House provide a choice of spectacular and elegant locations for your dream wedding.
21st September 2012
Extensive repair and restoration works are currently taking place at Sarehole Mill (September - December 2012). The aim of the project is to safeguard Sarehole's future as a working water mill and to start producing stone-ground flour. We also hope to bake bread using the restored oven.
The project includes dredging of the pool, repair of the mill machinery and mill roof as well as restoration of the Victorian bakehouse and oven (to working order). As a result the mill is currently clad in scaffolding. Dredging machinery will be working in the pond in October to February. The tearoom will remain open in September and October but access to the mill building and pool will be restricted. No entry charge will be made when viewing accessible areas in the mill.
The goal is to become a working mill once more and sell stone-ground flour from our mill shop and bake bread in our Victorian bread oven.
At the moment the mill pond has silted up and can no longer contain enough water to run the waterwheel. Desilting will take place in the autumn and will result in a larger, deeper pool which will allow us to operate the waterwheel and grind wheat again. The pool has been drained to repair the sluice gates as one gate was close to collapse.
To be able to mill regularly, the mill machinery also needs repairs and a traditional millwright will be working at Sarehole this autumn. The new mill stones, which you can see in the mill yard, were made in Birmingham and were lying unused in a farmyard.
The large bread oven in the bake-house (dating from c. 1850) will be restored to working order. We hope to fire the oven with coal (the way it was done in Victorian times) and sell loaves baked from our own flour, both at events and on a more regular basis in the future.
Scaffolding around the building is required to repair the roof. Although the tiles do not look too bad, they are in poor condition. We hope to recycle as many tiles as possible but this will depend on their condition when inspected.
Sarehole Mill will close on 28 October for the winter and will re-open again as a working watermill Easter 2013.
You can follow news from this museum through the RSS 2.0 feed.


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You can view our full line of American Safety Razor products or browse through our online scientific catalog. We offer competitive pricing, phenomenal customer service, and professional product expertise on all American Safety Razor products that we sell. For volume purchases, please contact us for a discount price quotation. Our online catalog is also designed in such as way as to assist you in making informed decisions. Please visit our informative product reviews page, as well as our Buying Guides and product Discussion Forums to learn more about American Safety Razor products.
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WASHINGTON, D.C. -- President Obama held his last news conference of his first term in Washington, D.C. Obama says it has been a busy and productive four years, and expects the same for the next four years.
The president touched on several issues, including gun control and the nation's debt limit.
He warned Republicans against refusing to raise the nation's debt ceiling, calling it "irresponsible" and "absurd" and said it would lead to an economic crisis. Obama said America cannot afford another debate with Congress about whether or not they should pay the bills they have already racked up.
He also said Vice President Joe Biden has already presented him with proposals to combat gun violence.
"The things that I've said in the past, the belief that we have to have stronger background checks, that we can do a much better job in terms of keeping high capacity clips out of the hands of those who shouldn't have them. Assault weapons ban are things I continue to believe. Will all of them get through Congress? I don't know," said President Obama.
Obama said he will present details from Joe Biden's task force on gun violence prevention later this week.
On the country's debt ceiling, President Obama said it would have a negative effect on millions of Americans in a number of ways, such as delaying of payments of benefits to veterans and Social Security recipients.
Republicans are pushing for a reduction in spending cuts in exchange for raising the debt ceiling. But Obama said the financial well being of the American people should not be used as leverage.
"Republicans in Congress have two choices here. They can act responsibly and pay America's bills or they can act irresponsibly and put America through another economic crisis," he said.
Obama went on to say we are not a deadbeat nation and the country needs to be able to pay its bills.
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LOVE architecture won a competition to design the apartment complex, which was completed in 2008 as part of a massive redevelopment of the once derelict 157 hectare, waterfront district. The seven story building includes two commercial spaces and one restaurant on the ground floor fronting the waterfront and promenade. Residents of the building were directly involved in the planning and layout of their apartments, which include large spaces (up to approx. 300 sq m) to smaller units (approx. 50 sq m). All the apartments have views of the water, balconies and generously proportioned, slightly beveled window openings – perfect picture windows.
The beveled elements of the building were prefabricated, which were combined with a light construction mass and a tightly insulated building shell. The apartment building was planned and built according to the latest Energy Conservation Regulations (EnEV) and energy is provided via a district combined heat and power plant. Domestic hot water is created by system of evacuated solar thermal tube collectors on the roof, which also function as a community terrace.
Via Dezeen
Images ©Anke Muellerklein
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BALTIMORE - Attorneys for Perdue Farms and an Eastern Shore contract grower who successfully defended a poultry pollution suit say they should be awarded attorney fees to discourage similar suits in the future.
The attorneys made the claims in filings Thursday in U.S. District Court in Baltimore. A federal judge tossed out the suit in December, chastising the Waterkeeper Alliance for not conducting adequate sampling to identify the source of pollution found near Alan Hudson's Berlin farm.
Perdue has said it is seeking up to $2.5 million. The latest filings say the company paid attorneys for more than 10,000 hours of work. Hudson's attorneys say the farmer accumulated about $500,000 in fees.
The alliance was represented by University of Maryland Environmental Law Clinic, which said it would respond later this month.
Copyright 2013 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.


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Belden's Hirschman RSP Switch Series
- Category: Operator Interface Hardware
- Product Type: Buttons & Switches
- Manufacturer: Belden
The Hirschman RSP switch series supports the new IEC-standard redundancy protocols, making them ideal for environments where uninterrupted data communications are a requirement. They support the parallel redundancy protocol (PRP) and high-availability seamless redundancy (HSR). Security functions include authentication, Radius support, role-based access, port security, SSHv2, HTTPS and SFTP.


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Toolbox: The Drill DVD
Sale Price: $19.99
To Order by Phone Call 1-800-933-6249
- Additional Details
- Format: Color, DVD-Video, NTSC
- Rating: Not Rated
- Number of Discs: 1
- Run Time: 25 Minutes
- Region: Region 1
- Aspect Ratio: 1.33:1
- Language: English
- Studio: History Channel
- DVD Release Date: July 24, 2004
The drill is the most popular portable power tool sold today. But long before we had electricity, man was finding efficient ways to make holes. The ancient Egyptians made great progress in this area, designing the first mechanical hand drill, the "bow" drill.
In the millenniums that followed, breakthroughs in drilling came with the invention of the auger, the brace and the gear drill, until, finally, the power drill was introduced in 1895. And then we'll take a look at the latest innovations in drilling, from the woodshop to the robotics lab.


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Day 181: Creating Clothes with GIMP
If you have not created things in Second Life because graphics programs are expensive, then GIMP may be the answer. GIMP is FREE, and has many of the same high-end features as programs like Adobe Photoshop. The best part is that GIMP has everything you need to create clothing for Second Life :)
So you have no more excuses. Download a copy of GIMP and start making your own clothes for Second Life right now!
This is a tutorial on how to create a simple shirt in GIMP using the SL Avatar UV template from Robin Wood. You can download the templates from here. For this tutorial, you should download the "layered Photoshop (.psd) Files". You only need the "Top (2.4 MB)" file. These are the same template files I use for making clothes in Second Life.
This tutorial will cover how to use the Template to make a shirt, and how to export the shirt with Alpha Channel information for uploading to Second Life.
This tutorial is not intended as an in-depth GIMP tutorial. There are several excellent books dedicated to this topic, not to mention the excellent GIMP documentation and tutorials. I do intend to show you step-by-step on how to use GIMP to make a shirt in Second Life.
So lets get started!
From "The GIMP" tool palette, select "File", then "Open". Look for the "SL Avatar Top Layers.psd" file on your computer. Click the "Open" button to open the Template file in GIMP.
This will open the Template file in a separate window.
First, let's save a copy of the Template file so we dont accidently overwrite it (I cant tell you how many times Ive done this...:P) Select "File" from the top of the window, and "Save as...".
Enter a Name for the new file (something like "Little Black Top"). Click on the "+" next to "Browse for other folders" if you want to save it in a different folder.
Click on the "+" next to "Select File Type (By Extension)" to open a list of file types. Select "GIMP XCF image" and click on the "Save" button.
OK, now we can play with the file without worrying about messing up the original. :)
By default, the Template file is 1024x1024 pixels. This is great for detail work where you want the highest resolution to align the edges (such as when you are making skins or textures that need to be closely aligned). However, we are just making a simple top for demonstration purposes.
Also, we will be producing a Targa format file (with transparency information). This file will be huge at 1024x1024 pixels. So let's reduce the size to a more manageable 512x512 pixel file.
Click on "Image" from the top menu bar. Select "Scale Image...".
This will open the Scale Image window. Enter "512" in both the Width and Height textboxes (Height might change automatically when you enter Width). Under Quality/Interpolation, select "Cubic (Best)" (because we deserve the best :P). Then click the "Scale" button.
This reduces the resolution of the Template from 1024x1024 to 512x512 pixels.
Now we can start drawing.
First things first...I cant see anything :P Lets put a white background so we can at least see the Template.
Go to the Layers, Channels, Paths... palette. Click on the "New layer..." button.
(If you dont have the "Layers, Channels, Paths..." palette, click on "Dialogs" on the top menu bar, select "Creat New Dock >", and "Layers, Channels & Paths".)
Put "Backdrop" as the Layer Name (I dont want to call it "background" because that layer has a special meaning in Photoshop). In the "Layer Fill Type" select "White". Click on the "OK" button.
On the Layers, Channels, Paths... palette, click on the "Backdrop" layer to select it. Then click on the Down Arrow button ("Lower Layer") to move the "Backdrop" layer to the bottom of the list of layers.
OK, thats better. Now we are ready to work :) You might want to save a copy of this file as a starting point for your future projects...
The wonderful thing about these graphics programs is the ability to create different layers for different things. Dont be shy about creating new layers! They are there to make things easier. As you can see, the Template came with a number of layers already. We just added a layer as the backdrop to make it easier to see the Template.
We are going to create another layer to draw in our shirt.
On the Layers, Channels, Paths... palette, click on the "Backdrop" layer to select it. Click on the "New layer..." button on the left.
Enter "Shirt" as the Layer Name. For Layer Fill Type, select "Transparency" (because we dont want a background color on this layer). Click on the "OK" button to create the layer.
Go to the Layers, Channels, Paths... palette. Click on the Shirt layer to select it.
Make sure that the Shirt layer is below the SubDivided UVs layer, but above the Backdrop layer. If not, then click on the Shirt layer to select it, and use the Arrow buttons to move it into place.
From "The GIMP" tool palette, select the Lasso tool ("Select hand-drawn regions").
Draw a line all the way around the front side of the shirt (the figure on the left). Be sure you dont include any parts of the arm at the bottom.
From "The GIMP" tool palette, select the Paint Bucket tool ("Fill with a color or pattern").
Select "Black" as the foreground color. You can click on the Black and White Squares on the lower left of the foreground/background color squares to reset the colors.
With the Paint Bucket tool selected, click in the area you selected around the front side of the shirt. This will fill the selected area with black.
Now repeat the same process with the back side of the shirt (the figure on the right): select the Lasso tool, draw a line around the back side, selec the Paint Bucket tool, and fill the area with black.
Next, we are going to cut out an opening in the front and back sides for the neck. We are going to do this using the Path tool.
From "The GIMP" tool palette, select the Path tool ("Create and edit paths"). Make sure that the "Design" mode is selected at the bottom of "The GIMP" tool palette.
Using the Path tool, draw a path around the front side of the shirt (the figure on the left). It may help to zoom in on the neck area.
Simply click at each of these 5 points. Dont worry, if you dont get it quite right, you can go back and move one of these points around. Try to get the first 3 points on the Green line.
From "The GIMP" tool palette, make sure that the Path tool is still selected. Click on the "Edit" button on the bottom of "The GIMP" tool palette.
OK, this part is a little tricky...
Move your cursor over the Anchor Point in the middle of the neck. You will notice the cursor will change to a hand with a pointed finger. Left-click and hold on the Anchor Point, and drag the line towards the left. Dont let go yet!
Now press and hold the Shift key. You will see a mirror image of the line on the right side of the Anchor Point. Move your mouse around until you have a nice-looking neck shape.
OK, now you can let go of the mouse button and the Shift key.
On "The GIMP" tool palette, click on the "Create selection from path" button.
This turns the Path we just made into a selection.
Go back to the window where we have been editing the shirt. Click on the "Edit" menu at the top of the window. Select "Clear".
This will cut a hole in the shirt for the neck :)
Now, do the same thing for the back side of the shirt. Go to "The GIMP" tool palette, make sure that we are back in "Design" mode at the bottom. Then click on the 5 points around the neck.
Go back to "The GIMP" tool palette. Change to "Edit" mode at the bottom. Pull the middle Anchor Point to the left and press the Shift key to mirror it.
Go back to "The GIMP" tool palette. Click on "Create selection from path".
Go back to the window where we have been editing the shirt. Click on the "Edit" menu at the top of the window. Select "Clear".
So here is our completed shirt.
You can create additional layers and draw in additional designs. You can do that now or come back later after you finish this tutorial. I would recommend you run through this tutorial first though...
Its now time to prepare the Alpha Channel. The Alpha Channel provides transparency information for the file. In this case, we want everything in black to be opaque, and everything else to be transparent. By the way, white does NOT mean transparent! White is a color, just like black or any other color. We just happened to pick white to use as a working backdrop color. The Alpha Channel is a separate layer altogether.
Go to the "Layers, Channels, Paths..." palette. Click on the "eye" next to all the layers to hide them, leaving only the Shirt layer visible. When you are done, the Shirt layer should be the only one with an "eye" next to it.
Because we used a transparent background on our Shirt layer, GIMP automatically builds an Alpha Channel for us. To look at the Alpha Channel, go to the "Layers, Channels, Paths..." palette. Click on the "Channels" tab at the top. You will see a channel named "Alpha" with an outline of our Shirt in white.
Go back to the window where we have been editing the shirt. Click on the "File" menu at the top of the window. Select "Save" to save all of our changes.
Finally, lets export the file in Targa format...
Click on the "File" menu at the top of the window. Select "Save as..." to save all of our changes.
In the Save Image window, select "TarGA image" and click on the "Save" button.
The Export File window will appear. Just click on the "Export" button to continue.
The Save as TGA window will appear. Make sure you uncheck the "RLE compression" and "Original at bottom left" options. Click on the "OK" button to continue.
Thats it! The Targa file is now ready to be uploaded to Second Life.
The steps for uploading a Targa file to Second Life and turning it into a shirt was covered in Creating Clothes Part 1 Tutorial. You can jump to the end of the tutorial, where it says "Next, go into Second Life..."
I just showed you the very basic steps in creating a clothing item in GIMP and uploading it to Second Life. Now, feel free to go back and change the shape of the Shirt. Add some layers and create some designs. Or play with some of the other clothing templates (SL Avatar Bottom, Skirt, etc).
Have fun with your SL designer career :)
© 2007 All Rights Reserved.


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etour | My OHIO Portal
Russ College Links
Entrance Information
Construction Management Certificate
Land Surveying Option
Civil engineering evolved as a formal discipline at the start of the 19th century as a response to society's need for increased mobility and convenience. Today's civil engineers deal primarily with public and private infrastructure and its relation to the environment, which includes planning, design, construction and maintenance of transportation systems, bridges, dams, buildings, water supply/distribution /treatment systems, wastewater and storm water collection/treatment/disposal systems, irrigation systems, and flood control. Civil engineers also operate public and private works, and design environmental protection for water, air, and land.
The Department of Civil Engineering offers B.S., M.S., and Ph.D. degrees in civil engineering. Undergraduate students take fundamental courses in various civil engineering disciplines and gain depth in the discipline of their choice: construction management, environmental, geotechnical, pavements, structures, surveying, transportation, or water resources. M.S. and Ph.D. students focus their programs of study in construction engineering, environmental, geotechnical,enviro-geotechnical, pavements, structures, transportation or water resources. Both thesis and non-thesis options are available for the M.S. degree.
Department of Civil Engineering
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Results 1 to 10 of 10
03-27-2013, 05:35 AM #1Junior Member Guppy
- Join Date
- Mar 2013
- Posts
- 3
Please help all my tropical fish are dying
My tank is in serious trouble. It is a 50 gallon tank with one of those external filters....The filter is like about a foot tall cylinder with some fibris mats and some plastic cylinder like material in between the lairs. There is also a foot long bubbler stick in the bottom of the tank that runs around the clock as well and the water temperature is a constant 77-78 degrees 24 hours a day. The tank has been going for about 4-5 months now everything was going good....there was only maybe 8-9 small fish in it and a bunch of small weird snails that hitch hiked a ride on a live plant an started breeding. Fast forward to today now in the last 2 weeks alot of the snails are dead as well as all the fish but 2 of the same species. I am sorry I do not know the species it is a neon yellow fish with a tiny red spot on it's forhead. An now even one of these fish is now looking not very well and is swimming sideways and at times it seems like he is gasping for air although he is doing it while underwater. He seems to get around pretty well albeit swimming sideways the other fish seems to be fine atm. I do not know what is wrong the only thing I have atm that I can use to test the water is a PH strip which came up as 6.8. I feel really bad and I wan't do help this fish and not lose these last two and get the tank back in order and I feel really bad that I neglected it and let all the fish die. Any idea what is going on here? Other then the fish swimming sideways I can't see anything physically wrong with it. I have not cleaned the filter at all as my brother has had fish for many years and I asked him if the filter needs to be cleaned and he keeps telling me no.
Last edited by Arkmind; 03-27-2013 at 05:37 AM.
Without knowing your water maintenance routine, it's difficult to tell but I would guess your fish have ammonia or nitrite poisoning. Do an immediate water change. 75% would be good.
Tomorrow, buy an API master liquid water test kit and check ammonia, nitrites and nitrates.
If either the ammonia and or the nitrites are above .50 then you have your answer as I suggested above. Do another water change and keep doing them until both are below .50.30 g FW planted:corys, ABNP, blue angel, harleys, zebra danios, pair kribs, & nerite snails
15 g FW planted: crown tail betta, neons, snails
90 g FW semi planted: EBJD, congos, apple snails
90 Gal Journal: http://www.aquaticcommunity.com/aqua...ad.php?t=93939
Fishless cycling: http://www.aquaticcommunity.com/aqua...ead.php?t=5640
Cycling with fish: http://www.aquaticcommunity.com/aqua...ad.php?t=36492
03-27-2013, 06:01 AM #3Junior Member Guppy
- Join Date
- Mar 2013
- Posts
- 3
And you didn't change water because? A 30% water change now with water you've treated with a conditioner against chlorine is a good idea.
Not cleaning the filter isn't necessarily a bad thing. Cleaning it without knowing what you're doing makes things worse.My 33 gallon/125 liter tank. My photography on flickr.
03-27-2013, 06:38 AM #5Junior Member Guppy
- Join Date
- Mar 2013
- Posts
- 3
I keep forgetting, not everyone believes in being prepared when keeping pets.
OK, next top tip, find a piece of hose somewhere, I use 6mm hose but in your state anything will do, and start syphoning that muck from the bottom once it's settled.My 33 gallon/125 liter tank. My photography on flickr.
The tank is probably cycled because you never did any filter maintenance. Because you never took water out or cleaned the gravel, the the nitrates and dissolved solids in the water are probably at toxic levels and that is probably what is killing your fish. As talldutchie says, get something to siphon the gunk out of the bottom of the tank and start doing water changes. You will also need to clean the filter media in clean water, because you have well water you don't have to worry about the dechlorinater, and put it back in the filter.
Last edited by mommy1; 03-27-2013 at 08:17 AM.When I go fishing I just place a sharp rock in the water and sit there waiting for all the dead fish to float to the top... Kingfisher
Brutal honesty will be shown on this screen.
I think my fish is adjusting well to the four gallon, He's laying on his side attempting to go to sleep on the bottom of the gravel.
Tolerance is a great thing to have, so is the ability to shut up.
I can explain it to you, but I can't understand it for you.
That filter can wait a few days more. Let's get the worst of the bottom first
Agree with mommy1. Fish need clean, fresh water changes. Most of us change water weekly, for me 50%. Water is replaced in the wild by water moving in and moving out and rains. You can not expect fish to live for long in a closed up system that never gets changed or cleaned. I expect that your nitrates are sky high. Your pH is fine tho. Replacing the filter media will set the cycle back but rinsing it out regularly in tank water you are tossing out will not.....or in a pail of dechlorinatored water. You do not mention what filter you have but often on larger tanks, two filters are used so one can be cleaned and then a couple weeks later, the other.
Now that I know you have never made a water change, I agree with the above posters. Your tank is most likely cycled and your problem is from the poor water quality.
When you get your API liquid test kit also pick up a gravel siphon. You can use it to change your water and to clean all the waste from the bottom of the tank. What you are stirring up is not just food, it's fish poo.
Once you get all of the waste vacced out, and start a regular weekly water change regiment, you should see much improvement in your fish health.
Good luck and I would advise reading the free e-book here on the forum. It will give you many insights on fishkeeping that will benefit you and your fish.
Good luck.30 g FW planted:corys, ABNP, blue angel, harleys, zebra danios, pair kribs, & nerite snails
15 g FW planted: crown tail betta, neons, snails
90 g FW semi planted: EBJD, congos, apple snails
90 Gal Journal: http://www.aquaticcommunity.com/aqua...ad.php?t=93939
Fishless cycling: http://www.aquaticcommunity.com/aqua...ead.php?t=5640
Cycling with fish: http://www.aquaticcommunity.com/aqua...ad.php?t=36492