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Food 2.0: The Alpha Man's Nutrition Guide
The question: What do you need to know about nutrition to gain muscle and lose fat?
Ask 100 people and "protein" is the answer—heck, the only answer—most list when asked. Trust us. We tried. And it should come as no surprise. Protein builds muscles. Protein keeps you full. Protein ended the Cold War.
OK, maybe that last one is a stretch. And while protein is important, it's really just a small piece of the nutrition puzzle. Watching people struggle with that puzzle is what spurred us to write Man 2.0: Engineering the Alpha. After all, if all men knew what they needed to eat beyond protein, we wouldn't be in our current predicament.
We have created a society of men with low testosterone and growth hormone who endure epic struggles to gain muscle, lose fat, and live a more enjoyable life. You might think your hormones are fine until you get older. Pharmaceutical companies might have you believe that drugs are the only answer to improve your hormones. Both are flat-out lies. Meanwhile, men's testosterone levels have dropped more than 20 percent on average over the last two decades.
Overcoming that decline is the purpose of Man 2.0: We need to take charge of our bodies. We need to make you more manly again—or as we say, more alpha. No matter what you might have heard, you can improve your hormonal environment naturally. While there are many ways—all of which we discuss in Man 2.0—the best place to start is with your diet.
These are the nutrition basics you need to know to build the body you want and create a hormonal environment worthy of alpha status.
Carbohydrates seem to be the focus of most diets you read about—especially fat-loss diets—so it makes sense to start here. Carbs have taken a real beating in the media ever since some guy named Atkins decided we weren't allowed to eat doughnuts anymore. Prior to this we were allowed to eat doughnuts, but they had to be "reduced fat." This made us feel better about ourselves somehow.
All joking aside, carbs get a worse rap than they deserve. They come in a variety of forms, some of which are good for you, and some bad. The bad ones are usually highly processed and could barely be considered food other than the fact that they're edible. They may be delicious, but they're also the result of some crazy scientific processes.
Of course, if you process the crap out of anything, it reaches a point where it just isn't healthy anymore. This doesn't mean carbs are evil and to blame for all the ills of the world, from all-out war to the obesity epidemic. It just means processed foods are great at making people fat.
In the most basic sense, carbohydrates are collections of sugar molecules, which your body breaks down into fuel, particularly when you work hard. Sugars, starches, and fiber are all basic forms of the carbohydrate.
There are two main types of carbohydrates: simple and complex. We could also mention fibrous carbs that you can find in foods like green vegetables like lettuce, cabbage, broccoli, sprouts, spinach, cauliflower, peppers, cucumbers, zucchini—but we won't. For the purposes of this discussion of carbs, we only want to touch on stuff that counts.
We usually don't recommend counting calories—or carbs for that matter—coming from fibrous carbs. This doesn't mean that these foods don't matter. They do. But we've never met anyone who got fat eating too many vegetables. And after coaching thousands of people, we determined that eating more veggies has always been a good thing.
Simple carbohydrate sources include things like include table sugar, syrup, and sweetened soda. Most of the time, these carbs should be avoided—with the possible exception of a well-earned cheat day. They are the "bad carbs" that fitness pros talk about. Also included on this list are things like candy, snuggles, cake, beer, puppies, cookies, and unicorn magic.
In other words, the very idea of fun itself is now off-limits to you. What's allowed, you ask? Acceptable complex carbohydrates include: oatmeal, apples, and peas.
If that sounded a bit, um, simple, it's because it is. For a long time, people believed that complex carbohydrates were universally better for you than simple carbohydrates, but today we know that isn't always the case.
You see, your body takes both complex and simple carbohydrates and tries to break them down into usable sugar energy to fuel your muscles and organs. It's not the type of carbohydrate that matters when it comes to healthy hormones and metabolism, but rather how quickly your body can break it down and how much it will spike your blood glucose levels.
A slightly more sophisticated way to rate carbohydrate quality than simple/complex is something called the glycemic index (GI). The GI attempts to classify foods by how quickly they break down and how high they boost blood sugar levels.
For a while, the GI was all the rage, and people argued that by following a low-GI diet, you could keep insulin levels in check even while eating more carbs overall. This has turned out to be only partially true. While it's probably better to eat low GI foods than high ones, there probably won't be a tremendous difference in your waistline if you still eat your weight in sweet potatoes instead of Cheetos.
Neither low-carb diets nor low-GI diets are a magic pill for fat loss; the main thing is to eat the right amount of healthy foods that fuel metabolism, which in turn will help you burn fat. Another important thing to remember is that your body needs carbs, even if some of the fad diets tell you otherwise. Without carbohydrates, your body will begin to break down muscle tissue to fuel your body, which could sabotage your efforts to build muscle and transform your physique.
Carb lovers lament low-carb diets, and anti-carb crusaders posit that you can avoid carbs for the most part and still do well. The truth exists a bit in the middle ground. So yes, speaking generally you should avoid simple carbs and high-GI foods, but that doesn't mean you can eat complex carbs or low-GI foods all day either.
Most important, the problem with carbs is eating them alone. Instead, you should try to have carbs with protein. Eating carbs and protein together slows the rate of digestion of the carbs, lowers the glycemic or insulin response, and offsets some of the negatives that come with carbohydrate consumption.
For a long time, fats were like carbs are now: blamed for every damn health problem possible. For nearly 20 years, low-fat was synonymous with healthy. This is how many people—maybe even some of you reading this—still determine if something is safe to eat. If it's low fat, it has to be good. Or if it doesn't have saturated fat, then it's OK.
Lies piled on top of more lies! As our nation's fat consumption decreased, its obesity increased, according to CDC data. This was due to a variety of factors, including the frequency of meals and snacks, the exploding size of portions, and the overconsumption of sugar—often in the form of "low-fat" foods.
So what is the bottom line on fat? For starters, it's a necessary component of your diet, and something you're probably not consuming enough of. Fat is good. It's good for testosterone. It's good for your heart—yes, you read that correctly. And it's good for your muscles.
Did we say fat is necessary for testosterone production? Well, it's worth repeating.
Aside from the big T and making big muscles, fat also plays a crucial role in the general functioning of your body. It's a critical coating for nerves which speeds up conduction down the nerve. This ensures that every time a neurochemical signal is sent through your body—basically, any time your brain wants to tell your body to do anything—it happens efficiently.
Fat also serves as a substrate for a whole set of hormones known as eicosanoids. These are essential to regulate essential functions like blood pressure, inflammation, and even blood clotting. Fat is needed for basic human physiology, which is reason enough to include it in your diet.
But if there's one thing that the last few decades of fat-hate have taught us, it's that not all fats are equal. So here's what you should know about the different types of fats—and why each needs to be included in your diet, with the exception of trans fats.
Monounsaturated fats are found mostly in high-fat fruits such as avocados, as well as nuts like pistachios, almonds, walnuts, and cashews. This type of fat can also be found in olive oil.
Monounsaturated fats help lower bad cholesterol and raise good cholesterol. They've also been proven to help fight weight gain and may even help reduce body fat levels.
Like monounsaturated fats, these good fats help fight bad cholesterol. You can find polyunsaturated fats in foods like salmon, fish oil, sunflower oil, and seeds. Polyunsaturated fats also include omega-3 and omega-6 fatty acids, which are often referred to as essential fatty acids, or EFAs.
EFAs cannot be manufactured by our bodies, and so it becomes essential to ingest them. And because your body needs these nutrients to function optimally and remain healthy, it's your job to make sure your diet has enough of these fats to avoid problems and breakdown.
Saturated fats might be the most misunderstood substance you can eat. And for good reason: There have been studies linking high intake of saturated fats to heart disease. So sayeth the headlines. Case closed, right?
It turns out most of these studies also create more unanswered questions than The Riddler. When researchers have gone back in and looked at the data from all the countries where data was available, they saw there actually was no link between fat consumption and heart disease deaths.
Books like The China Study and movies like Forks Over Knives have pointed the finger at saturated fats—and all animal fats—as the reason for seemingly all health problems. However, these releases, like the studies they cite, take a slanted bias toward the saturated fat hypothesis and completely ignore populations that are incredibly healthy despite diets based on saturated fats.
There are several studies of hunter-gatherer tribes that consumed 50-70 percent of all their calories from saturated fats without any health problems. For example, people who live in Tokelau, a territory off of New Zealand, eat a diet that is 50 percent saturated fats, and they have cardiovascular health superior to any other group of people. Yet such populations have largely been ignored.
Even Walter Willett, chairman of the Department of Nutrition at Harvard, has publicly stated, after a 20-year review of research, that fats—and more specifically saturated fats—are not the cause of the obesity crisis or heart disease.
Listen, saturated fat is one of the best sources of energy for your body. This is why your body naturally stores carbohydrates as saturated fat—whether you want it to or not. Are you going to argue with one of the most basic structures of how your body was intended to work?
Need more convincing? Saturated fats are some of the most satiating foods, meaning they keep you fuller longer. Research shows diets that are higher in saturated fats are often lower in total calories consumed. And, as we alluded to already, saturated fats boost testosterone.
That leaves you with one option, assuming you're not a vegetarian: You should be eating red meat, dairy, and eggs to consume your share of saturated fats.
Trans fats are the black sheep of the fat family. They aren't just bad fats; they're the worst fats, and in truth, one of the worst forms of food you could possibly consume. They're found in foods such as French fries, potato chips, and many fried foods.
Some trace amounts of trans fats naturally occur in meats and other foods, but by and large, most are not naturally occurring. Instead, they are manufactured by a chemical process called partial hydrogenation. Manufacturers take liquid vegetable oil—an otherwise decent monounsaturated fat—and pack it with hydrogen atoms, which convert it into a solid fat. This makes an ideal fat for the food industry because it has a high melting point and a smooth texture, and it can be reused in deep-fat frying.
Essentially, trans fats come about as a result of overprocessing foods in order to offer consumers and vendors a longer shelf life. If you are serious about your goals, you should try to avoid trans fats at all costs.
However, we can't escape the world in which we live, so we advocate a moderate approach. If you limit your intake of junk foods, exercise regularly, and get good nutrition otherwise—including a variety of healthy fats—then chances are, you can have the occasional Twinkie once every few months and be OK.
Both carbs and fats have spent their time as public enemy No. 1, being demonized or lauded by turns. On the other side of the spectrum, our friend protein has enjoyed a steady rise to prominence and popularity.
A favorite among bodybuilders, athletes, and just about any fitness enthusiast, protein is used by your body to repair damaged muscle, bone, skin, teeth, and hair, among many other functions. Think of it as the mortar between the bricks; without it, the entire structure of your body begins to break down.
Protein helps to create an anabolic hormonal environment, which is good for muscle building and fat loss. Along the lines of the brick metaphor, it also provides the materials used to build your muscles.
Protein is comprised of smaller molecules called amino acids. There are 22 standard amino acids, nine of which can only be obtained through your food. Your body can manufacture the rest. The nine you have to ingest are called the "essential amino acids." These are:
- Tryptophan
- Lysine
- Methionine
- Phenylalanine
- Threonin
- Valine
- Leucine
- Histidine
- Isoleucine
A complete protein—also known as a whole protein—contains adequate portions of those nine amino acids. By contrast, an incomplete protein is one that lacks one or more of the nine essentials.
Amino acids also help your body create hormones that help regulate things like blood pressure and blood sugar levels, which are directly responsible for your metabolic rate and muscular growth. In short, protein is extremely important, especially the complete proteins found in foods such as fish, poultry, eggs, red meat, and cheese.
Sense a trend here? The worlds of flora and fauna have a lot to give us—more so than any processed food that comes plastered with the words "natural" or "healthy" on its packaging. Nature got it right the first time around, so build your diet around whole foods and critters.
Everything else is just details.
Check out our book, Man 2.0: Engineering the Alpha. It includes a 16-week diet and training program—including a supplement guide—designed to naturally optimize your hormones so you can build more muscle, and burn fat faster. Best of all? The program has been approved and endorsed by Arnold Schwarzenegger.
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- Body Stats
- ht: 5'6"
- wt: 158 lbs
- bf: 15.0%
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- ht: 5'9"
- wt: 197 lbs
egg yolks = amazing to help with T levels. Almonds as well. With a proper exercise program, and sufficient rest, our body should be producing plenty of free-testosterone :)
Thanks for a great read!
- Body Stats
- ht: 6'2"
- wt: 200 lbs
yes yolks are important for muscle growth and recovery and even fat loss dont know why many people avoid it due to cholestrol
- Body Stats
- ht: 5'4"
- wt: 151 lbs
- bf: 17.0%
Thats my confusion as I am sure it is for others; isn't it the cholesterol in the yolk the reason why we avoid the yolk?? Or whole egg eaters okay with taking in that cholesterol to get the full benefits whole eggs have?
- Body Stats
- ht: 5'10"
- wt: 235 lbs
- bf: 25.0%
The egg yolks, especially, contain some important building blocks for testosterone. For example, egg yolks contain cholesterol and testosterone is produced from cholesterol.
Now, before you think you're going to clog up your arteries, don't be too concerned. Most people don't realize that actually 85% to 95% of your cholesterol is made by your liver, and not from the foods you eat. Eggs yolks are also jam packed with other crucial nutrients and vitamins.
Also, there are two types of cholesterol: LDL (good) and HDL (bad). The dietary cholesterol in egg yolks helps lower HDL and maintain LDL in a desirable range. Good, balanced cholesterol = optimal environment for T production.
Your body manufacturers the lion's share of its cholesterol: diet is a minor contributor. I consume about 10 yolks (and about 30 whites, both from whole eggs) 4 days a week, and about 6 yolks on the other 3. Ever since I have, my bodyfat% has dropped (with a proper diet and exercise program), and my T levels have skyrocketed! Before you think I'm kidding, I mean it really soared, and I know because all the signs are there: major raise in body hair density, healthy skin, healthier hair, better muscle recovery and consistent lean muscle mass gains - amongst many others.
Egg yolks are rich in the mineral calcium. Calcium is an important nutrient, often found in dairy products, that can help maintain the strength of your bones and teeth. Additionally, a study published in the December 2008 issue of "Biological and Trace Element Research" explains that calcium may help increase testosterone levels.
Vitamin D
Egg yolks are a rich source of vitamin D. This vitamin helps promote proper immune function and regulates calcium levels. Additionally, research from the March 2011 issue of "Hormone and Metabolic Research" indicates that increased vitamin D intake can produce higher testosterone levels.
Aspartic Acid
Because egg yolks are high in protein, they are also rich in amino acids, which are the building blocks of protein. Eggs are particularly rich in aspartic acid, an amino acid which research from the October 2009 edition of "Reproductive Biology and Endocrinology" found could significantly increase testosterone levels in just 12 days.
USDA National Nutrient Database: Egg, Yolk, Raw, Fresh
"The American Journal of Clinical Nutrition"; Effects of Dietary Fat and Fiber on Plasma and Urine Androgens and Estrogens in Men: A Controlled Feeding Study; J.F. Dorgan
- Body Stats
- ht: 6'2"
- wt: 200 lbs
I can back up what Skb has written above. I have spoken to my biochem professor about this and he cleared it up for me. I would also like to add that if you look at the amino acid profile found in egg whites it's one of the best, if not best, amino acid profile you can find.
Texas A&M recently also published a study that showed subjects who ate 3 whole eggs a day built twice as much muscle over a 12-week period than those who only ate 1 whole egg.
Eggs are your friends! As science improves we are debunking a lot of old nutrition myths from the past, but since nothing is 100% concrete I wouldn't eat extreme portions of anything.
- Body Stats
- ht: 5'9"
- wt: 202 lbs
- bf: 17.0%
Eggs are awesome, but I just wanted to point out that you got your "good" and "bad" cholesterol backwards. HDL is good and LDL is the bad cholesterol. Not trying to be a smart *** just didn't want anyone confused.
- Body Stats
- ht: 5'9"
- wt: 199 lbs
- bf: 10.0%
Oh s##t, my bad. I knew that, not sure why the mix-up. Sorry, must've been a brain-****.
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- ht: 6'2"
- wt: 200 lbs
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- ht: 6'1"
- wt: 173.8 lbs
- bf: 10.0%
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- ht: 6'0"
- wt: 160 lbs
- bf: 7.0%
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- ht: 5'11"
- wt: 170 lbs
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- ht: 5'4"
- wt: 140 lbs
- bf: 30.0%
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- ht: 6'0"
- wt: 172 lbs
This is probably my favorite article on this website. While most of this is common knowledge, I like how it goes into the what, how, and why the nutrients do.
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- ht: 6'4"
- wt: 169 lbs
- bf: 4.5%
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- ht: 6'1"
- wt: 200 lbs
- bf: 21.0%
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- ht: 6'3"
- wt: 205 lbs
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- ht: 5'5"
- wt: 141 lbs
- bf: 22.0%
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- ht: 6'3"
- wt: 236 lbs
- bf: 12.0%
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- ht: 6'0"
- wt: 180 lbs
- bf: 14.0%
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- ht: 5'9"
- wt: 162 lbs
- bf: 13.0%
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- ht: 5'8"
- wt: 143 lbs
- bf: 5.0%
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- ht: 6'2"
- wt: 208 lbs
- bf: 17.0%
Pretty awesome article, i know more about what kinds of carbs i can eat from this. Though im paleo atm so i'm staying the hell away for now :D
- Body Stats
- ht: 6'3"
- wt: 164.2 lbs
- bf: 13.0%
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text: Sometimes in politics, timing can be everything and for New Orleans Mayor Mitch Landrieu, the ice storm this week was right on time. It all happened during the final days before the city election on Saturday a time when candidates want to blast their messages to voters. It seemed that Mitch Landrieu was everywhere looking like a strong leader, what was Michael Bagneris to do? ''I think the freeze put a literal and figurative chill on the Michael Bagneris campaign,'' said Gambit political editor Clancy DuBos. Listen to Clancy DuBos on how the ice storm could affect the polls: DuBos says the freeze put Landrieu out front with multiple news conferences on radio and TV during the storm. '' It gave him a chance to look very mayoral, in charge and on top of things and that's what you want,'' said DuBos. DuBos says the timing couldn't have been better for Landrieu and he made the most it.

subset: commoncrawl


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Chauncey Billups agreed on a two-year, $5 million-plus contract to play for the Pistons.
Pacers rookie Damjan Rudez erupted for 16 points in the final quarter on Sunday, finishing with a season-high 18 points on 7-of-10 shooting with four 3-pointers.
David West scored a team-high 20 points vs. the Magic, hitting 8-of-15 shots with four boards, three assists and two steals in a tough win in Orlando.
John Henson left Sunday's game against the Spurs with an ankle injury and is questionable to return.
The Hawks won their 16th consecutive game on Sunday, aided by Al Horford's near-perfect 19 points on 8-of-9 field goals and 3-of-3 free throws.
Robbie Hummel suffered a broken hand during Sunday's game against the Hawks, and he is expected to be out for 4-6 weeks.
Nikola Pekovic played a season-high 36 minutes in his return to the starting lineup, finishing Sunday's road loss with 15 points, three rebounds, one assist and zero blocks.
The Charlotte Hornets and the Brooklyn Nets have started trade conversations involving Joe Johnson and Lance Stephenson.
Joey Dorsey will draw the start against the Lakers on Sunday in place of Dwight Howard (ankle).
Robbie Hummel left Sunday's game against the Hawks with a hand injury and did not return, finishing with nine points, four boards, one assist and one 3-pointer in 23 minutes.
Dwight Howard (ankle) will not play against the Lakers on Sunday.
Tyson Chandler left Sunday's game against the Pelicans with a knee injury, but has since returned to action.


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After waiting more than ten years, Jeff Bacon dives back into the publishing pool and celebrates two decades of Navy humor with his latest book, 20 Years of Broadside, a collection of Broadside favorites.
Full of hilarious, on-the-mark cartoons covering every corner of the Navy, Bacon's jokes will tickle the funny bone of anyone who has ever served at sea...or known someone who has. It's an instant classic!


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Graciela Iturbide
El baño de Frida
In 2005, the bathroom of Casa Azul, Frida Kahlo's private home, was reopened for the first time since her death 51 years ago. On this occasion Graciela Iturbide embarked on a voyage of discovery of the Mexican artist's private life, documenting the fundamental "witnesses" of her human and artistic career during this week-long "journey": medical supplies, artificial limbs, corsets, hospital gowns and stuffed animals, a portrait of Stalin and her hot-water bottle. Often paint-soiled, these objects testify to Frida's inability to separate her private and artistic lives and to extricate her physical pain from her creative solace. The fusion of these elements is symbolised by her bathroom, a central place in her life, where she started each day and to which she often returned, using it as the setting for several of her works (including her famous self-portrait in the bath).
The first part of Graciela Iturbide's project – a colour version with a more documentary slant – has been displayed at the National Gallery of Art in Washington DC. The photographs published in this book are the result of a second "dialogue" between the two Mexican women, which took place in 2006. In this encounter, the photographer sought to establish intimate contact with the artist, coming face to face with her legend and her identity, which she has documented in 12 black-and-white photographs, ending with a self-portrait in a pose adopted by Frida in one of her famous works.
Graciela started working as the assistant of Manuel Alvarez Bravo at the age of 26 in her native Mexico City. Her first solo exhibition, dedicated to the Zapotec people, and particularly the women, was followed by a series of shows, held at venues ranging from the San Francisco Museum of Modern Art to the Museo Hendrik Christian Andersen in Rome during the first FotoGrafia Festival, which consecrated her as the quintessential visual narrator of the cultural identity of the Mexican people.
Deeply inspired by the work of Koudelka, Cartier-Bresson and Salgado, Graciela Iturbide has recently turned her attention to other cultures, as in this latest photo report on Mozambique. Her awards include first prize at the National Fine Arts Institute's Photography Biennale for her portfolio entitled El Empleo o su carencia, the W. Eugene Smith Award and first prize at the fifth Mois de la Photographie in Paris. In 2007 she was invited by the Rome Commission to portray the city and in 2008 she won the prestigious Hasselblad Foundation International Award in Photography.
She is the winner of the prestigious Hasselblad Foundation International Award in Photography in 2008.
read more


text: The MAC Tints are so much fun to play around with. Gold is a really cool color to mix with your cream blushes for added glam. These can basically be used for a variety of purposes and are definitely a good investment as the bottle is huge! Great for experimenting. Tip: Try applying lightly over NARS Sin Blush to really bring out the gold.


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Rep. Trey Gowdy (R-SC) challenged President Obama Wednesday morning on America's Newsroom: "Instead of taking up for Susan Rice, you come in her place and testify before Congress."
There is less than a zero chance that BO will ever testify about Benghazi, the truth is we all know what happened, the military was ordered to stand down and the only one person in the world that could have given that order was BO, so what more does anyone need to know?
It won't be long before BO does what he did in Fast and Furious when the hounds got too close to the rabbit, he exerted "executive privilege" he has as much of an executive in him as do one of my dogs. Its insane that he is allowed to get away with murder, not once, not twice, not even three times but a grand total of five times that we are all aware of.


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adjective \ˈfyü-jə-tiv\: running away to avoid being captured
: lasting a very short time
Full Definition of FUGITIVE
: running away or intending flight <a fugitive slave> <a fugitive debtor>
: moving from place to place : wandering
a : being of short duration b : difficult to grasp or retain : elusive c : likely to evaporate, deteriorate, change, fade, or disappear <dyed with fugitive colors>
: being of transient interest <fugitive essays>
— fu·gi·tive·ly adverb
— fu·gi·tive·ness noun
Examples of FUGITIVE
- As he daydreamed, fugitive thoughts passed through his mind.
- <that fugitive trait called artistic creativity>
Origin of FUGITIVE
Middle English, from Middle French & Latin; Middle French fugitif, from Latin fugitivus, from fugitus, past participle of fugere to flee; akin to Greek pheugein to flee
First Known Use: 14th century
noun: a person who is running away to avoid being captured; especially : a person who is trying to escape being arrested by the police
Full Definition of FUGITIVE
: a person who flees or tries to escape; especially : refugee
: something elusive or hard to find
Examples of FUGITIVE
- They discovered that the slave was a fugitive.
First Known Use of FUGITIVE
14th century
adjective \ˈfyü-jət-iv\ (Medical Dictionary)Medical Definition of FUGITIVE
: tending to be inconstant or transient <fugitive aches and pains—Berton Roueche>
Learn More About FUGITIVE
Next Word in the Dictionary: fugitive from justice
Previous Word in the Dictionary: fugitation
All Words Near: fugitive
Previous Word in the Dictionary: fugitation
All Words Near: fugitive
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Hey Everybody
Well it looks like my tomato blossoms are finally starting to become actual tomatoes. I do not know if it is the drop in temperature here in south Florida or if it is the tomato set spray I used. Unfortunately today a big avocado fell fight on top of my Brandywines and snapped one of the branches. I cut it off and put it in some soil. But the blossoms are still on it and they are almost done pollinating. If I leave the blossoms on the cutting will it become a tomato even though its only a foot tall? I know it takes longer for the plant to establish itself but I would hate to remove blossoms after I have tried so hard to keep them from falling off. |
Follow-Up Postings:
Yes, they can survive and produce. This happened to me as well last summer. Freak wind storm came out of nowhere and ripped a couple limbs off my blue tomato plant that had blossoms and even some small tomatoes on it. My first time growing a blue, and I really wanted to keep as many as I could get, so I potted the torn limbs up and hoped for the best. Those limbs not only survived, but the fruit that was on them survived, and they continued to produce for the rest of the season. Wasn't covered in as big of fruits as the ones on the main plant, but they were producing. Didn't even use any kind of rooting hormone, just stuck the torn end in some potting soil and crossed my fingers. It'll look like they're wilting and dying for a while, but just keep watering them normally and they'll bounce back. |
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The Work at Height Regulations 2005 require employers to ensure that a sufficient risk assessment is carried out so that all potential work at height risks are effectively identified, controlled and managed. Every employer must also ensure that employees are appropriately trained to ensure that they can carry out their work safely.
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Blog | Comments |
WoW | 5 Comments |
Recent Comments:
The Queue: Wrath of Wrath of the Lich King {WoW}
Aug 6th 2010 6:42AM What exactly does the Cataclysm beta e-mail look like? I've received a ton of fake e-mails trying to hack my computer and I'm kinda wondering if one of them might actually be the real thing caught in my spam filter. Is it really big and colorful, with pictures and such, or more simplistic?
Know Your Lore: The Grimtotems {WoW}
Mar 14th 2008 1:50AM This all comes back to the fact that I think that a tauren boss needs to be put in some instance or raid. Think about it. You have evil versions of just about every race. Humans have all kinds, draenei have their evil cousins, orcs have the fel orcs, there are the several screwed up gnomes, blood elves have Sunstrider, trolls have all the Zul'*blank* places, undead have their fair share, night elves have the biggest one of all, Illidan...the only two races I can think of without evil boss versions of them are dwarves and tauren.
Shamans disappointed yet again in 2.4 notes {WoW}
Feb 12th 2008 5:53PM *smiles* Thank you, my brothers and sisters, for reminding me that I'm not entirely spouting nonsense.
Shamans disappointed yet again in 2.4 notes {WoW}
Feb 11th 2008 3:46PM I think it's a joke. It's gotta be. I mean, think of it this way. Blizzard has heard our outrage over and over again, since it get worse with each patch, admitted that changes need to be made, and then not do them. So, with a big new patch, they give us one thing that's...pretty useless. I think it's a tease, saying "Here you, have a icon.", and then when the patch finally comes out, introduces the changes.
Guildwatch: Down for the count {WoW}
Jan 30th 2008 4:42PM This is just a head's up for The Council of Thirteen recruit notice. Our tank situation is fine when it comes to warriors, though we could use another Feral druid, definitely a few Boomkins, a lock or two, and a few others. Information can be found at http://www.wow.my-sphere.net/ Hope to hear from you guys soon!


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New King James Version (NKJV) | New International Version (NIV) |
32 And Noah was five hundred years old, and Noah begot Shem, Ham, and Japheth. | 32 After Noah was 500 years old, he became the father of Shem, Ham and Japheth. |
Scripture taken from the New King James Version. Copyright © 1982 by Thomas Nelson, Inc. Used by permission. All rights reserved. (New King James Version) | Scripture quoted by permission. Quotations designated (NIV) are from THE HOLY BIBLE: NEW INTERNATIONAL VERSION®. NIV®. Copyright © 1973, 1978, 1984 by Biblica. All rights reserved worldwide. (New International Version Bible Online) |


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NTFS Hard Drive Recovery 220.127.116.11
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NEVERMIND my sister got into my account and posted a phony thread.. dont reply
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Adrien Your 14 year old disney expert! If I go crazy, will you still call me superman?
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Jim's Music Selection is updated frequently. Come back often to see what song's next on the list!
Should Americans be allowed to pay ransoms for captured relatives in the Middle East, even if the U.S. government says no?
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German-born artist Charlotte Salomon created more than 1,300 gouache paintings in her short life. It was remarkable enough in its own right, but even more so considering her dire circumstances.
The majority of her paintings completed between 1941 and 1943 were created while hiding from the Nazis in the south of France, an autobiographical collection titled "Life? or Theater?" She was captured by the Nazis while pregnant in 1943 and killed at only age 26 in the gas chambers of Auschwitz.
The Illinois Holocaust Museum & Education Center's latest traveling exhibition, Charlotte Salomon: "Life? or Theater?" opens June 19, a rare showcase from Salomon's masterpiece, which she called at one point a lyrical drama.
The exhibition will feature nearly 300 of her works from Life? or Theater?. They come from a collection at the Jewish Historical Museum in Amsterdam.
Illinois Holocaust Museum CEO Susan Abrams calls "Life? or Theater?" "an extraordinary work of art that deserves and needs to be seen."
"Anyone with an interest in the creative spirit will be awed by the magnum opus of this young woman who felt she had no place in society," Abrams said. "Her lifetime of work, created with no promise or hope of recognition, speaks deeply to how essential the act of art-making can be in times of turmoil."
In the early years of World War II, Salomon fled to the south of France, holing up in a hotel room where she spent two years tirelessly painting the history of her life. That history included a body of more than 1,300 drawn and expressively-colored gouache paintings conceived as a sort of autobiographical operetta on paper.
Using an inventive mixture of images, dialogue, commentary and musical cues, Salomon told a compelling coming-of-age story, but not a typical one — a story set amid family suicides, other tragedies and escalating Nazi oppression.
"Keep this safe. It is my whole life," Salomon reportedly said when she entrusted "Life? or Theater?" to a local doctor. Only a year after she completed the collection, she was sent to Auschwitz, but her artistic creation outlived her.
By all accounts, the power of her work is not only in viewing the expressive individual pieces but experiencing them as a gestalt, which the museum exhibition makes possible.
The exhibition runs through Sept. 21 and is available for viewing during a regular visit to the museum. A featured documentary and discussion, in conjunction with the exhibition, will be held June 29. Directed by Franz Weisz, "Life? or Theater?" explores the haunting legacy of Salomon and the remarkable autobiographical painting series which is respresented in the museum exhibition.
The Skokie Review will fully explore the exhibition in its June 26 issue and on-line after it opens.
Tags: Illinois Holocaust Museum


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Thursday, September 29, 2011
Show support for USI during the 90th annual Fall Festival
Contact for more information:
Chris Baumgart Student Worker News & Information Services 812/465-1192 The 2011-2012 USI men's and women's basketball teams will be introduced to the community for the first time at 6 p.m. on Monday, October 3 at the Main Stage. The players will hand out season schedules and meet festival-goers following the introduction. USI will have a float in the parade on Saturday, October 8. The float reflects this year's Fall Festival theme of "Engaging Community Through Involvement." The float consists of three scenes that reflect various aspects of USI's involvement in the community: - SwISTEM Resource Center - a laboratory set-up complete with tables and bubbling experiments - Historic New Harmony - a rotating centerpiece with the New Harmony foliage labyrinth on one side and the USI brick labyrinth on the other - College of Nursing and Health Professions - simulated blood pressure checks For additional information about booth locations and a complete listing of fried treats, visit http://www.nutclub.org/images/stories/pdfs/2011munchiemap.pdf. |


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Tue, Dec 18, 12 at 15:34
Hello everyone. Does anyone know what season apple trees should be transplanted? And do they need male and female trees to produce fruit? Thanks:) |
Follow-Up Postings:
Apple trees can be planted anytime the ground is not frozen, fall, winter, spring. Planting in summer is about the only time that is NOT a good idea. They don't have separate male and female trees. Every flower has both male and female parts. However, most apple varieties do need to be cross-pollinated by a different variety, some even by two others (these are the triploids, of which there are quite a few). So, you'll want to make sure you have at least two if not three different varieties within about 500 feet of one another so that the local bees and insects can find them all for proper pollination. Otherwise, with just a single apple tree, you could have all the flowers in the world, but zero apples, or apples that don't develop properly. Have fun planting your tree(s) and enjoying the fruits of labor. |
Thank you for answering my question dmtaylor! My sister brought home some apple seeds from school a week ago. I think I'll plant them. |
"most apple varieties do need to be cross-pollinated by a different variety, some even by two others (these are the triploids, of which there are quite a few)." dmtaylor, Triploid apples are self-sterile but only require one pollenizer to produce fruit. As an aside, crab apples are generally an excellent pollenizer for apples (they bloom over a long time). Any ornamental crab apples in the neighborhood should take care of pollination (whether triploid or diploid apples). |
- Posted by harvestman 6 (My Page) on Thu, Dec 20, 12 at 6:21
Apple trees from seeds usually don't produce very good fruit and can take up to 10 years to fruit but it might be a fun project. |
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Dear Santa,
All I want for Christmas is for all my friends to be happy and recieve what they would like.
Printable View
Dear Santa,
All I want for Christmas is for all my friends to be happy and recieve what they would like.
Dear Virginia,
I am sorry I didn't get to your letter sooner. It seemed to have gotten lost in the shuffle. It is very busy up here. You are very welcome for all the gifts and I am glad you took care of them. And yes you have been extra good. This year I will be bringing you your very own personalized shopping cart to make buying groceries more fun, a new ironing board, a frost free fridge, and a Bunz of Steel workout video.
I am also including a gift certificate to your local craft store since you are making items to make other children happy. As for the flue powder-you will have to write to J.K. Rowling for that. The jet may not fit down the chimney so will be including the address to the John Travolta fan club because he owns his own planes (with a runway that is part of his front drive) and may be able to give you a lift next time he goes your way.
Genuinely Yours,
P.S. I know I am real too--I even pinched myself to prove it.
Dear Gobbling Mamacita,
Unfortunatly that iwannabeminnie girl took all the emeralds and rubies I had in stock but I can bring you a My Scene Barbie Doll Bling Bling and a set of Bratz Forever Diamondz dolls. They all come with real diamonds in their jewelry and maybe you can pry them out and sell them to fund your houses.
Joyously Yours,
Dear Biggest Fanatic,
Aruba was wonderful, thank you for asking, tho Rudolph forgot his sunscreen and his nose was a much brighter red then usual.
Since the waiting list is so long and complicated for those home makeover shows and the taxes on what they do are so horrendous I will be sticking some gift cards for Home Depot and Lowe's into your stocking to give to your mom. Help her with her repairs like a good child.
I will also be giving you a 1938 Lincoln Zephyr for your dad and a Viper GTS for your brother. They both will fit comfortably in their stockings as they are Matchbox size. I can't give live animals because they tend to die without any air holes in the packaging and the ASPCA would be on my big red backside in a moment for that. How about a stuffed one instead? Would he like that to chew on?
I will do my best to make sure everyone has a good holiday season. It is very kind of you to think of others before yourself. You are a very good person. Dont forget to send me your list later.
P.S. I like the big ole' chewy kind of cookies with lots of chocolate chips
My goodness my fingers are tired today from responding to all the letters I have gotten so far but I love hearing from all you boys and girls(even the bad ones) so please keep the letters coming.
P.S. I like the big ole' chewy kind of cookies with lots of chocolate chips[/quote]
Santa is not really supposed to be having a lot of sweet this year, he is trying to watch his carb intake. But since you were the first one to ask you may leave him a few.
Love Mrs. Santa
P.S. He says he is bored and needs more letters to answer.
Dear Santa,
I want an official Red Ryder, carbine action, two-hundred shot range model air rifle!
Ralphie Parker
Dear Santa,
Could you please send a little reminder to my Husband how much he loves Christmas. He seems to have lost his Christmas spirit with everything else that has been going on.
He needs to find it for our boys
Dear Santa,
I'm sure I don't have to tell you if I've been naughty or nice, you probably already know since you can see me when I'm sleeping and stuff.
This year I would like a communicator so that I can understand what my 2 year old wants. I would also like a robot to help pick up and put away the toys around the house as well as pick up the laundry off the floor and put it in the hamper where it belongs. A food replicator would be awesome, I've always wanted one of those. Other than that, my boys have enough toys so I'll ask for a clean bill of health for them and good teeth (that should probably be something for the tooth fairy but I hear you guys are tight).
That's my list, I'll probably write another letter when I figure out what I'd like for some other near and dear peeps.
Sincerely yours,
Dear Santa,
I want a hippopotamus for Christmas. Only a hippopotamus will do. No crocodiles, no rhinoceroses. I only like hippopotamuses.
And hippopotamuses like me too!
Extremely Annoying Child Plaguing the Radio Airwaves Every Holiday Season
P.S. Don't want a doll, no dinky Tinker Toy!
I want a hippopotamus to play with and enjoy!
Dear Santa,
I'v been a good little girl this year. I really want a 5GB IPOD that is hot pink. But I really want ro go back to wdw in the winter.
Dear Santa,
I really really REALLY want to win the lottery. Could you please send me the numbers in my presents? And yes Santa, they MUST be numbers to an UPCOMING lottery draw. I need the money to pay for a wedding, a house, and I will give anything left over to charity. I won't even buy me furinature, I'll give it all to charity. I promise. It's a charity called "Send WDWTrivia Members to Disney World." It is a very promising cause. I promise that to you Santa. Thanks in advance!
Helping Out Others, Really, I Am
P.S. Could you please not eat all the cookies this year? Save some for the rest of us kids!


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quote:Originally posted by mingshumIf 1818 = rt where r and t are positive integers and r > t, which of the following could be the value of rt?A)18B)36C)108D)162E)324I squared both sides of the equation and came up with 3 to the sixth power times 2= rtSo I concluded that r = 3and t = 2 thus rt = 216 which is not a choice! The answer is 108. Where did my reasoning go wrong??


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The era tends to get romanticized, but the 1970s really did represent Hollywood's last golden age -- a time when young directors named Coppola, Scorsese, Polanski, Spielberg, and Lucas were rewriting the rule book, adding vibrance and vision, and making it possible to think of American film as art. Kenneth Bowser's BBC documentary, based on Peter Biskind's book, provides an absorbing overview of that brief shining moment, marked by meteoric rises, rapidly inflating egos, runaway budgets, and lots of drugs. Though rich with anecdotes, the film only skims the surface of the scene that Biskind so juicily chronicled. On the other hand, the book didn't come with film clips.
EXTRAS In one of several illuminating mini-docs about individual filmmakers, Peter Bogdanovich recalls being offered ''The Godfather,'' ''The Exorcist,'' ''The Way We Were,'' and ''Chinatown'' -- and admits that, yeah, he probably should have said yes.


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Saint Mark's Feast celebrated in Venice
At the fraternal invitation of His Grace Bishop Kyrillos of Milan, the Papal Deputy for All Europe, Abba Seraphim was invited to con-celebrate the Divine Liturgy on the Feast of Saint Mark at his shrine in the Basilica San Marco in Venice. This is an annual tradition in the Diocese of Milan, when Bishop Kyrillos is joined by the priests of his diocese and their families for this early morning celebration before the Basilica opens its doors to the public. The Basilica was originally erected in 828-832 as the Chapel of the Doge of Venice to house Saint Mark's body, which was brought to Venice by two Venetian merchants, Buono da Malamocco and Rustico da Torcello. They claimed to have removed it from its shrine in Alexandria in order to protect it from feared destruction during the Fatimid Caliphate. This church was destroyed in 976 during a rebellion and although a second church was built in 1063 the relics were believed to have been lost in the fire. It was not until 1094, after Saint Mark's relics were miraculously rediscovered, that the Basilica was formally consecrated. Today the relics rest in a shrine in the High Altar, which extends into the crypt chapel immediately below, where the Coptic Liturgy of St. Basil was celebrated on his feast. Following the service all the clergy and their families gathered together for lunch in a nearby restaurant.
Clergy Retreat in Italy
Following Holy Pascha, at the invitation of His Grace Bishop Kyrillos, Bishop of Milan and Papal Deputy for All Europe, Abba Seraphim and the priestly members of the Synod of the British Orthodox Church, travelled to Northern Italy for a retreat in the Coptic Orthodox Diocese of Milan.
Arriving in Milan on 22 April, Abba Seraphim and Fathers Simon Smyth, David Seeds and Peter Farrington, were received at Linate airport by Bishop Kyrillos and clergy, who accompanied them to St. Shenouda the Archimandrite Monastery at Lacchiarella. The next morning, being the traditional British date for the celebration of St. George's Day, Abba Seraphim and his clergy celebrated the Divine Liturgy of St. James in the presence of Bishop Kyrillos, some of his priests and the monks of the monastery. Later, accompanied by Father Raffaele Gebrail, they were entertained to lunch in Milan with Engineer Salama Salama before being accompanied by Father Antonios Ava Shenouti on the train to Venice, where they dined with Bishop Kyrillos.
The next day, accompanied by Father Antonios, they visited the Basilica of St. Marco and prayed at the tomb of the saint at the high altar. They then visited the Church of St. Zaccaria to pray at the shrines of St. John the Forerunner's father, the priest Zechariah, as well as those of St. Athanasius the Apostolic. Venice is rich in relics of the saints, those of St. Mark having been stolen from Alexandria by Venetian merchants in 828, although a portion of the relics were returned to Pope Kyrillos VI by Pope Paul VI of Rome. Similarly in 1973 Pope Paul sent a portion of the relics of St. Athanasius to the late Pope Shenouda III in a fraternal gesture. The party ended their tour on foot at the Cathedral of St. Pietro in Castello, where they viewed the ancient throne of St. Peter, which had originally stood in Antioch. In the late afternoon they visited the site of the new Cathedral in Campalto, just outside the ancient city of Venice, where they joined Bishop Kyrillos and prayed for the successful completion of the work.
Returning to Milan on 25 April they lunched with Salama Salama's son, Tariq, and his wife Christina, who then accompanied them (with Father Raffaele) to some of the significant sites in the city. As it was Independence Day in Italy, the streets were very busy with holiday makers and marchers. They prayed at the shrine of St. Ambrose, before visiting St. Maria dei Miracoli, the Duomo and the Basilica of St. Babila, named after St. Babylas, Patriarch of Antioch, who was martyred in the Decian persecution of 254.
The following morning Abba Seraphim and his priests assisted Bishop Kyrillos perform the marriage of Shady and Guiliana, followed by St. Basil's Liturgy. This was a fitting climax to a blessed retreat during which the bishops and clergy of the two dioceses shared many insights of their respective ministries and a profound sense of fraternal love which binds them together.
Abba Seraphim visits Coptic Diocese of Milan
On 27 January Abba Seraphim arrived in Milan on a fraternal visit to His Grace Bishop Kyrillos, who – accompanied by some diocesan clergy – welcomed him at Malpensa airport. This was Abba Seraphim's first visit to Milan since July 1996, when he had assisted at Bishop Kyrillos' enthronement. The party drove to the Church of Santa Maria e Sant' Antonio at Cinisello, where Abba Seraphim gave thanks for the journey. Here they were joined by engineer Salama Salama and his wife, who had acted as Abba Seraphim's guide during his earlier visit.
Bishop Kyrillos conducted Abba Seraphim around many of his churches so that he could see the progress in the ministry over the past eighteen years. These included the Church of Sant' Abramo at Vigevano, formerly a plant nursery, where the original prefabricated structures had been imaginatively adapted as a church, community hall and accommodation. The spacious Church of San Mina at Rho, had previously been a garment factory, whilst a garage in Milan now served as the spacious Church of San Giorgio with multiple chapels on two levels. An instruction class was in progress when the bishops arrived and Abba Seraphim spoke briefly to the youth who were gathered. The extensive Monastery of San Shenouda at Lachiarella (near Meltoni) had formerly been a livestock farm but was now a spiritual oasis boasting many facilities for pilgrims, with eight resident monks.
The next morning engineer Salama and Fr. Raffaele Gebrail accompanied Abba Seraphim to the Basilica of Saint Ambrose, where he was received by Mons. Arciprete Biagio Pizzi, who conducted him round the shrine housing the bodies of St. Ambrose and the martyrs Gervasius and Protassius. Following this, they were received at the Biblioteca Ambrosiana by Mons. Dr. Franco Buzzi, the Prefect of the Library; Mons. Pier Francesco Fumagalli, the Vice Prefect & Director of Far Eastern Studies at the Accademia Ambrosiana; as well as Professor Giorgo Ricchebuono, President of the Cardinal Federico Borromeo Foundation. They were joined in their tour of the library and the Pinacoteca by the Rector of the Universidad de Playa Ancha in Valparaiso, Patricio Sanhueza Vivanco, and the Pro-Rector of the Catholic University of the Sacred Heart, Professor Maria Luisa De Natale. They were also privileged to be conducted into the vaults, where they saw the strong room used to house the Library's extensive collection of drawings buy Leonardo de Vinci, but also to have a private view of the excavated Forum of Roman Milan, preserved beneath the Library, which was to be opened to the public the next day.
In the afternoon, accompanied by Father Antonio Ava Shenuti, Abba Seraphim travelled by train to Venice, where they were met by Bishop Kyrillos, who guided them round the extensive sight of the Coptic Cathedral of St. Marco at Campalto, on the north side of the Lagoon, facing Venice. The impressive towers, walls and roof structures are all in place and building will resume this spring. The bishops dined in Venice where Abba Seraphim stayed overnight. The next morning he travelled down the Grand Canal to St. Mark's Square but as the acqua alta (exceptional high tide) had covered the whole of the square, the Basilica was shut. After praying at the doors of the basilica, Abba Seraphim retraced his steps to Milan.
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Basis for my antenna for car. Made of stainles steel and aluminum. Fitted neodymium magnets 3 art. Not get lost while driving. This is my version. My idea and my execution. Strong aud resistant to wather conditions
Who is interested please contact me,send pictures
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Important Information >>
Yoav S. Liberman is a studio furniture artist, an architect and an inventor. His work combines the old and new, using found objects and discarded wood as sources of inspiration for the pieces that he builds.
After most of the ledge length was shaped I began dealing with a broken sloped part of the ledge.
Using a chisel I cut out a basin for a small piece of teak.
I glued the piece over with epoxy adhesive.
Then I shaped it to match the contours of the beaded ledge.
Using a chisel (bevel down) I shaped the curve.
After a few seconds with sand paper, the structural restoration was over and the piece was in line for staining and finishing.


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On "Chelsea Lately" last night, comedian Jo Koy taunted Chelsea Handler about the rumor that she is dating 50 Cent. She got totally flustered, which had guilty written all over it. But she did kind of convince us at the end when she said, "I think 50 Cent's worse than Tone Loc." It's just something a smitten kitten would say, even in jest. Though I do still secretly hope they are a couple. Maybe she could stop the Twitter tirades? [Huffington Post] Keep reading »
Zergnet: Simply Irresistible
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No Mr. President... You're Wrong
No Mr. President... You're Wrong
President Obama believes that there is little difference in the faiths that people hold. The basis for this, in his own mind, comes from a lack of conviction to his own belief in his own faith, and therefore the assumption is easily transferred to those of other faiths as well.
But lest you think I'm making assertions that aren't well founded, let me back up.
During his time in office, he claims to have replaced participation in a local church with getting little messages sent to him on his blackberry. Evidently God now has an app, and as such can easily fit in his pocket. He still has infamously not found, nor attended a church in the Washington DC area and he is nigh fifteen months into his Presidency.


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Park Overview
Grayland Beach State Park is a 412-acre, year-round, marine camping park with 7,449 feet of spectacular ocean frontage, just south of the town of Grayland. The park attracts kite flyers, kite-flying observers and those who just like a pleasant day at the beach.
The park was named for Captain Robert Gray, an American sea captain who discovered all the harbors now named for him.
Park Features
The park offers an interpretive trail and sixty full-hookup campsites that are within easy walking distance of the ocean.
Interpretive opportunities
There is a quarter-mile interpretive trail to the beach from parking and camping areas.
3120 State Route 105, Grayland, WA 98547
Located nine miles south of downtown Westport, Wash in Pacific County.
From Aberdeen:
Travel 22 miles on State Route 105 south to the town of Grayland, Wash. Traveling through Grayland, watch for park signs.
More Info


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Madryn House Surgery6 Madryn Avenue, Rhyl, Denbighshire, LL18 4RSTel: 01745 342225
Telephone calls for medical advice or an emergency appointment before 10 am will be returned by our triage nurse between 9 am and 11 am. Please do not turn up at surgery to be seen as you may have to wait until the end of the morning.
Results may be obtained by calling or telephoning between 3 pm and 5 pm only. Please allow 1 week for the results to be available.
If you feel you need a doctor to visit you at home, please make your request by telephone between 8:30 am and 10:30 am if at all possible. The doctor or triage nurse may contact you before visiting to assess the call.
These can be obtained by request to the surgery or via your local chemist. Please use the repeat prescription slip or state in writing your needs i.e name of medication, strength and daily dosage, also your name and date of birth.
It would be helpful if you could indicate where you wish to collect the prescription.
For reasons of safety, we cannot take repeat prescriptions over the telephone .
Prescriptions will be ready within 2 working days. For prescriptions sent by post, please allow 5 working days.


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We do all types of repairs, including carpentry, light electrical, light plumbing, sheet rock, tape and texture, painting, tile flooring, and showers. We also do all types of flooring, landscape, and roofing repair.
We provide cleaning and care of house or business. We have 18 years of experience and knowledge, and quality and satisfaction are guaranteed.
9801 Royal Lane , #503
Dallas, TX 75231
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By Brian Ng
How often have you been stuck on the freeway, barely moving, while seemingly every radio station is playing Hanson? Richard Simtob has an alternative to giving in to Hanson-inspired road rage: Listen to an audio book.
Simtob, 28, is the president and co-founder of Talking Book World Corp., a franchise company whose locations rent and sell books on tape.
The inspiration for Talking Book World grew from Simtob's two loves: his passion for listening to audio books, and his love for his wife, Aimee. Before getting married, Simtob moved from Ontario, Canada, where he ran a successful window-tinting business, to Michigan to live closer to his then-fiancee. He wanted to start a business locally, and Aimee suggested he start an audio-book business since he loved listening to audio books so much. That suggestion was enough for Simtob, and in 1993, he and high school friend Tyrone Pereira, 30, teamed up to open their first Talking Book World store in West Bloomfield, Michigan.
Success wasn't immediate, though. The partners' inexperience led to poor inventory selection and availability. "At the beginning, we had a lot of people walking out [of our store] empty-handed because we didn't have anything for them," says Simtob. But the partners eventually worked out the kinks and in 1994 (their first full year of operation) generated almost $200,000 in sales. Now business is booming, with 13 company-owned stores and 10 franchises.
Talking Book World is looking for franchisees nationwide who "love books, [are] financially stable and love selling," Simtob says. Total start-up costs range from $150,000 to $225,000. For more information, call (800) 403-2933 or visit http://www.talkingbooks.com.
Like this article? Get this issue right now on iPad, Nook or Kindle Fire.
This article was originally published in the January 1999 print edition of Entrepreneur with the headline: Top This.


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Wi-Fi Performance
The most important aspect of the WDR-4300 from TP-Link is wireless performance. We have some serious Wi-Fi power here, so let's see what it can do. TP-Link were gracious enough to hook us up with a TL-WDN4800 450Mbps Wireless N Dual Bank PCI Express Adapter, which we installed into our BitFenix Prodigy PC.
I conducted some Windows file transfers, using Net Meter to measure the Wi-Fi performance. I transferred a 6.6GB file from my QNAP NAS to my PC through the WDN4800 adapter. We have a chart below to check out.
24MB/sec over wireless is quite stunning compared to most setups - you have to admit. I transferred the 6.6GB file in just five minutes. Compared to using stock wireless on a normal notebook, where you receive 1.3MB/sec or so, the results from TP-Link's devices are nothing short of stunning for something that is just $79.
Gigabit Ethernet Performance
We thought we'd give Gigabit Ethernet a try, too - in case you were going to buy this and use your existing non-Gigabit Ethernet-based modem (or if you're not using a GbE switch like me) a try. We copied the same 6.6GB file.
I started off by unplugging my Ethernet cable from my Netgear GbE switch, directly to the WDR4300. My PC skipped a beat for a few seconds while it changed IP addresses and such, and I began the file transfer. The Ethernet connection completely dropped during the first GbE file transfer test, something you can see in the chart below at the 8:20 mark.
At 8:30 I started it again, and it transferred fine. It took around two minutes to transfer the 6.6GB file, at around 105MB/sec average. This is a good achievement for something so affordably priced.


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If you answered B or C to any of the questions above, there's a chance that your boyfriend is too controlling and that your relationship is not healthy.
Remember - if it feels wrong, it probably is.
If anything in your relationship makes you feel anxious or worried call Women's Aid on 1800 341 900 or visit www.womensaid.ie
According to your answers you are in a healthy and respectful relationship.


text: i finished silver in solo q last season while almost achieving gold several times. I would prefer a team and/or partner to be at least gold but i will pair with a silver level as well. my main supports are: Sona, Blitzcrank, and *Nami other supports i'm good at include, taric, leona, soraka, lulu and janna. *to anyone that would ask how can Nami be your main already i would answer that i've been playing her since she first became available on the PBE if your more interested in my as a jungler my mains are: Amumu, Maokai, Skarner and Warwick other junglers i'm good at: Diana, Rengar, Nocturne As for my proof of experience i have almost 2600 games played and finished silver with my highest rating being less then 40pts from gold. Please add me in game or contact me on the forums if your interested.


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The MacX Video Converter Pro all-in-one video converter converts MKV,TS, M2TS, MTS, AVCHD, AVC, AVI, MPEG, MP4, H.264, MOV, FLV, F4V, RM, RMVB, WebM, Google TV, etc., to your Mac, iMovie, iTunes, iPhone, iPad, iPod, PSP, mobile phone, etc. With multi-track HD video supported, it can also convert videos to VOB files that can be burned to DVD. Works as a YouTube video downloader which will then convert the video to any format.
- Convert between all HD (High-definition) video formats such as MKV, AVCHD (M2TS, MTS), TOD, MOD, and convert MKV to iPhone/iPad, convert AVCHD to MOV/AVI, convert more...
What's New
Version 5.0.6: Release notes were unavailable when this listing was updated.
- OS X 10.5 or later
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It looks like you're new here. If you want to get involved, click one of these buttons!
Toyota Matrix Exterior Issues
Having a problem with body work or your paint job? This is the place to discuss it.
Need some roadside assistance? firstname.lastname@example.com - or send a private message by clicking on my name.
Share your vehicle reviews
guiness100 Posts: 1Hi! I am interested in purchasing at 2005 or 2006 Matrix, but am a little bit worried about rust. I had a Honda Element and it started to get covered with many tiny surface rusts spots, and so I sold it. They are all over the vehicle, so can't be explained away with stone chips. I looked at a 2005 Matrix (private sale) and it had the same problem!
Have any of the Matrix owners out there noticed this problem? I'd love to purchase one, but am cautious for this reason... -
redmatrix Posts: 1Red 2009 Matrix AWD, 30,000 KM, one year old. Car had a deflector installed prior to delivery.
Lots of paint chips on the hood, just behind the deflector. Chips on front fenders and doors. these are down to metal. These are not in a spot likely to be rock chips and are definitely not door dings. There does not seem to be a clear coat. There are far more chips on this car than my daughters 97 Corolla. Car has never been on gravel roads. I will have to at least get the hood repainted soon -
trading Posts: 1My 2009 Toyota matrix s is rusting and paint is chipping off the roof,hood and along the rubber seal under the windows.I even paid extra for the clear coat.Waiting to see what the dealer says.The car is garage kept and is not driven for about 3 months out of the year.Is anyone else having problems with rust?
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Thank you for taking the time to visit HouseHuntingInUtah.com. We specialize in assisting buyers and sellers all along Utah's Wasatch Front. Our website contains ALL listings from ALL Real Estate Agents in the State of Utah. This saves you from having to go site-to-site to see what is on the market. We are full-time agents and want to earn your trust. We are here to help you have a smooth transaction whether buying or selling. If there are any properties that you would like to see, remember to either e-mail us or call us to schedule a showing. Check out all listings on your phone now with HouseHuntingInUtah.com. Anywhere you go, you can use your Smart Phone or I-Pad to see all the homes surrounding your location.
Buying a Home? We will work diligently to help you find the home of your dreams. We walk you through the entire process, right to the closing and handing you the keys. We educate you along the way to help you make an informed decision. With over 10 years of experience, you can trust our team with your next purchase.
Listing a Home? We would love to sit down with you and help you determine what your home's value is, in the current market. Listing your home correctly is imperative to getting your home sold quickly. Call us for a free market analysis of your home.
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Please feel free to explore the website and if you have any questions, or if you would like to see a home in person or discuss your home's value give us a call today at (801) 510-0151.


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Heavy rainfall across northwest and north central Iowa has overwhelmed some drinking water, sewer treatment plants and animal feeding operations from Lyon to Linn County.
A reported 3 to 5 inches of rain fell Monday night, adding to rainfall over the weekend, with the heaviest rainfall in the far northwest. Heavy runoff is affecting some drinking water systems and making it difficult for many wastewater treatment systems to keep up with the inflow from rainfall.
The drinking water plant in Rock Rapids, Lyon County, has shut down after the clear well was inundated with water. Lyon and Sioux Rural Water have had stream crossings wash out and are rerouting water to try to maintain pressure. Rock Rapids and the Rock Rapids subsystem of Lyon and Sioux Rural Water have issued boil warnings as the rural water system buys part of its water from Rock Rapids. The Rock River near Rock Rapids was 26 feet high at noon Tuesday, up from less than 10 feet on June 14. The flood stage is 13 feet.
In Rock Valley, Sioux County, the city lost power to three of the four wells, but was still operating on the one remaining well.
Flooding on the Big Sioux and Rock rivers is expected to reach historically high levels. People should avoid recreation in flooded streams and rivers.
In Wahpeton, Dickinson County, the water plant has lost power, but the city is buying water from Milford, enabling the system to meet demand and maintain pressure.
In Hawarden, Sioux County, the city was sandbagging to protect two wells, but is able to meet demand with remaining wells.
In Clay County, the Iowa Lakes Regional Water had one stream crossing washed out. A small portion of the system is without water and those customers will be under a boil advisory after service is restored.
The DNR has received reports of 34 cities, most in northwest Iowa, that have discharged wastewater because of the rainfall. Cedar Rapids was the eastern-most city to report a discharge. Although, it's likely that more have had discharges as heavy inflow overwhelmed collection and treatment systems.
Cities often intentionally discharge wastewater after intense rainfall to prevent basements from backing up or to protect the treatment plants.
Generally, people and pets should avoid contact with flood waters for at least 24 to 48 hours after flooding ends because bacteria levels could be elevated.
In addition to cities, the DNR has received reports of 19 animal feeding operations with overflows from their settling basins. All have been in the northwest part of the state, from Lyon to Ida counties.
Some of the animal feeding operations have National Discharge Elimination System (NPDES) permits, which allow them to discharge when rainfall exceeds a 25-year, 24-hour rain event. Generally, that's about 5 inches of rain within 24 hours.
Some operations discharge to protect their manure storage facilities, while others may overflow due to excess storm water runoff. Some livestock producers are pumping to pastures or other basins, making it less likely the effluent will reach a water of the state.
For more information contact Bryon Whiting at 712/260-0925 or 712-262-4177 or firstname.lastname@example.com for northwest Iowa; or Trent Lambert at 641-424-4073 or email@example.com for north central Iowa.


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OK, so I have a Rapidtest pH meter. As I have said before, it rarely works in a soilless mix, but I can get a reading if I take a handful and compress it around the metal tip. My 5-1-1 is reading between 7.8 and 8.4 - this CANNOT be right, can it? I put half the recommended lime (since I used MG instead of pure peat). The MG itself is 6.5, pine fines are about 5ish from what I understand (I will open my remaining un-altered bag of pine fines and test it today) so unless I got some mutant super-concentrated lime somehow, something isn't correct...has anyone else experienced this? Heck, even PURE lime isn't much above the upper 8's, is it? |
Follow-Up Postings:
The only pH meters I have ever trusted are the lab ones with a glass probe. The metal ones have to be cleaned before every use with steel wool or a scotchbrite pad in order to remove oxidation. |
- Posted by hairmetal4ever Z7 MD (My Page) on Tue, Apr 1, 14 at 12:34
Would the oxidation cause a false reading, though, or just NO reading? |
- Posted by hairmetal4ever Z7 MD (My Page) on Tue, Apr 1, 14 at 21:40
I took some steel wool to it. Still weird. The straight pine fines read 7.5, the MG mix about the same. Even straight household vinegar is reading 5.6 and should be 2.47 IIRC. I think it is way off. |
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Iron Hands
A preview of First Founding, an upcoming Deathwatch supplement |
Deathwatch | Published 21 September 2011 |
"Only when by the power of our hate we have truly shed the prison of our flesh, shall we be judged worthy to stand at the side of the returned Primarch. Every foe I slay, every stone I cast down, makes my hatred purer, and the day Ferrus Manus is restored to us a day closer."
–Iron Father Klaanu Johar
Greetings, Deathwatch fans!
Today, we are thrilled to present the first preview for the latest sourcebook in the Deathwatch line: First Founding. With so much great content in this book, it was difficult deciding what to share first.
One of the highlights of First Founding is the awesome background material throughout the book that paints a picture, not only of the nine loyalist legions, but of the nine traitor legions as well. Written by Andy Hoare, this background goes in depth on the history behind each of these legions, as well as details on the distinguished Chapters the loyalists have become, giving players and GMs alike the tools to become truly engaged in roleplaying Space Marines from these legendary chapters.
A Glimpse of Power
The Deathwatch team is pleased to give you a taste of Andy's background material on one of the four Space Marine Chapters new to Deathwatch—the Iron Hands. Imbued with the gene-seed of their Primarch Ferrus Mannus, these calculating Space Marines suffer no weakness, striving towards perfection throughout their lives by attempting to replace as much of their weak flesh as they can with powerful cybernetics.
Read more about this venerable Chapter in Iron Hands (pdf, 612 KB), and cast off your weakness.
We'll have more previews over the next few weeks. Keep checking back for more, and look for First Founding on store shelves in the fourth quarter of 2011!
Deathwatch is a roleplaying game in which players take on the roles of the bio-engineered super-soldiers known as Space Marines. United with their battle-brothers, players will complete extraordinary missions involving some of the greatest heroes and deadliest opponents the Warhammer 40,000 universe has to offer.
It's a shame they turned the cold, hard chapter into a bunchy of whiny emo cutters I'd excpect on Memebase. Are they going to include special stats for their ceramite Converses? One thing I will say though, I'm glad they did their research and point out that the chapter has only managed to spawn 2 successors, both the Brazen Claws, Emperor's Shadows, Emperor's Spears, Harbingers of Death, Red Talons, Red Wolves, Sons of Medusa and the Steel Confessors.
Is the really the quality of tripe you're going to charge us 60 bucks for? If so, I think I'll stick with the fan-made products. I don't know what happened, but I think FFG is slipping, and that makes me really sad. And believe it or not, I was REALLY excited about this book.
I agree with alot of the post that the picture of the Iron Hand is really kindof off. It looks more like a Space Wolf in Iron Hand armor. I have over 8k of Iron Hands and not one of them have hair or a tanned robust complexion. When I think Iron Hands I think of old Vader without his helmet.
If you've played D&D think of an Iron Hand as LE. We do what needs to be done and we don't care who's feelings we hurt, in the name of the Emperor of course. No fluffy here.
Agreed, borithan. I clicked on the picture, and immediately said "What the hell is that?" It looks like something one of my artsy friends from high school would have drawn!
Hmm ... sounds all well and good, but how does such a bitter, resentful Chapter end up sending brothers to the Deathwatch?
Still, a preview is a preview
Ok, the front cover is ok, but that Iron Hand is just... i don't know... just bad.
yurk... ugly art. Why does FFG not seem to be able to produce any decent new artwork recently? Increasingly glad that most of the artwork in Black Crusade seems to be recycled.
Hmm, a CONSTANTLY depressed, angry and Emo chapter.
Move over, Dark Angels, your throne of Emo-Ness has been taken by the Iron Hands.
Oh, the cool gadgets you get will be sweet, no doubt.
But constantly playing a character who is completely incapable of expressing ANY positive emotions, who is angry and bitter and cynical 24/7 365 will be as fun as taking a dip in a tank of piranhas.
Great choice for a book's content, and great choice of author for credibility, for who better than Mr Hoare to tackle the task with a canon hand? I'm especially happy there's content about the traitor legions, and hope that may be useful for the Traitor Marines in Black Crusade, the official background on many legions being scarce (i.e. the Death Guard, for example).
wow, all i need now is your clothes, your boots, and your motorcycle.
Hmmm, definitely an interesting snippet.
looks sweet cant wait
I hope this means were going to get an armoury section full of new bionics :-)


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I ordered a longboard from isle a year and a half ago. There are ups and downs to doing business with these folks. Ups include: decent price (shipping is reasonable, too) and fast delivery (well packaged and ding-less arrival at my office in about a week). The board I got was well-shaped, paddles great and rides great.
However, the quality of the glassing is poor. The quality of the foam blank ain't great, either. I have gotten tons of small dings where the deck and bottom layers overlap. These dings take on water like crazy, compressing the foam, and have resulted in a couple of de-lams.
Isle's boards are made in China, which also raises some issues. Bottom line, talk to a local surf shop and get the folks there to set you up. If you are concerned with longevity of your new stick, go custom and be picky about the glassing. With money tight, you want it to last, and with the economy uncertain, do what you can to keep your local shop going. I took a risk getting my Isle. I wish now that I had just forked out a few more bucks and gotten my log locally.


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Hi, my name is Jennifer.
When did you first get involved with DWC?
I first participated in a Developing World Connections trip in 2007 when I went to Cambodia. It was my first introduction to international volunteer work, and I have never looked back since. I enjoyed working with local community members and really felt like we were partnering together to enhance the living conditions of Chamcar Bei.
When did you decide to become a team leader?
After returning home, I decided to become a team leader and was back in Cambodia a short five months after my feet hit Canadian soil. Being able to share this wonderful experience with DWC participants has been one of the most rewarding opportunities. As a team leader, I had the privilege to watch participants adapt to their new environment, form new friendships, and embrace the opportunity to share in development. I became a team leader because I believe every single individual benefits from an international volunteer experience, and helping anyone achieve this is an absolute privilege.
What did you learn from your volunteer experience?
Participating in a Developing World Connections experience allows you to live in a new part of the world, to work hand in hand with its citizens, and to witness firsthand the impact of development. DWC applies an important perspective in that they work with the local communities to design projects rather than imposing projects from the outside. I have learned that my responsibilities as a global citizen do not end at the Canadian borders. By participating in a DWC experience and working with communities all over the world, we learn that we are responsible to every individual no matter their nationality.
How did your volunteer experience help you with your post-secondary education?
I have chosen to study international development at university. Without my time with Developing World Connections and the opportunities for international travel it has opened up to me, I would never have seen the theories I study come to life. In addition to seeing the impacts of international development in action, I have also learned that this is exactly where my heart will always lie. The two countries I have travelled to with DWC, Cambodia and Rwanda, which are both recovering from tremendous hardship and conflict, have led me down an even more direct path. I now plan on pursuing further studies in conflict resolution and human security. From my time in Rwanda and Cambodia, I learned that without peace and human security, development cannot move forward.
Why should someone go on a DWC trip?
As a student, being a Developing World Connections team leader is a great opportunity to travel and learn all while supporting yourself through university. DWC allows you to see the world, work with local community members, and make lifelong friendships. It is impossible to return from a DWC experience without a greater understanding of the world and how we all live together in it.
Jennifer Farquharson studied international development at the University of Victoria and is currently living overseas.
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