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It's no secret that making the switch from your current eating habits to a paleo-based diet is intimidating. It will be hard, AT FIRST. See the excerpt from the August 2004 issue of Runner's World describing Joe Friel's initial experience with paleo dieting: "Still, Joe Friel was skeptical when he and Cordain first began debating the Paleo diet in the 1990s. A marathoner, cyclist, triathlete, endurance coach, and author, Friel had built his reputation on giving clients scientific support for his training programs. He had a deep belief in pasta power, and tried the Paleo diet himself only to shut up Cordain, his neighbor in Fort Collins, Colorado. The first two weeks on the diet, Friel felt like crap—'the way I would in the old days when we carbo-depleted before a marathon,' he told me one morning while finishing a long bike ride. But the third week he felt strong enough to increase his training by 50 percent. The fourth week, he increased it another 50 percent, and he's been a true believer in Paleo eating ever since." Most of us use glucose (carbohydrates) as a primary energy source. Our brains, our muscles, thrive on carbohydrate consumption…or do they? Did you know that a whopping majority of our cells actually prefer to use fat (ketones) for energy? So, what's the catch? Although fat is a BETTER source of fuel, it takes some adapting to fully reap the benefits of making the switch. We're talking completely rewiring the way our metabolic circuitry runs- upregulating certain biochemical switches (enzymes) and downregulating others. Some of this happens quickly, but other aspects can take days to weeks. Initially, you'll be sending your body the message that you are rebelling against it...cutting off its most prized, convenient energy source, ah! AT FIRST, you WILL crave sugar. You might experience fatigue, clouded thinking, even potentially miserable workouts, double ah! But stick it out like Joe and I and so many others have done. Give your mind and body the chance to experience the greatness of being a "fat-burner!" Ultimately your body thank you...those mood swings will vanish, those afternoon crashes will be a mere remnant of a past lifetime, and those God-awful sugar cravings will subside. What there's more? Your body fat will shed and/or transform to muscle before your eyes, your lipid profile is likely to improve (I say it will, but I can't make that claim for ALL individuals so this is me protecting myself), and your workouts will become more explosive than ever. Just give it a try...if you're not completely satisfied with the way you look, feel, and or perform right now, then what do you have to lose? Pinterest has a sense of humor! Let me say a bit more about the paleo diet and carbohydrates to set things straight. The Paleo diet is NOT the Atkins diet. Nor is it a must-be low carb diet. The paleo diet includes a wide variety of carbohydrates; in fact, ALL of those that grow and are natural, whole foods. You know, like sweet potatoes, veggies, fruits, etc. (NOT bread and pasta)! These carbs are the ones that are bursting with nutrients, the stuff that our metabolic machinery was designed to tolerate. HOWEVER, carbohydrates can be the most important factor that affects weight loss/gain and overall health. Excessive carbohydrate intake gives life to several diseases, including metabolic syndrome (Syndrome X), obesity, and type 2 diabetes. Did you know that carbohydrates are the one macronutrient we do NOT even need to consume? And that majority of the cells that make up our bodies PREFER to use fat (ketone bodies) for energy?? For those of you who like to follow a set of guidelines, here is a rough establishment of carbohydrate intake "zones." Keep in mind that carbs should be consumed primarily post-workout, when our metabolism is revved up and muscles are hungry for glucose, and as part of a well-balanced meal (i.e., with a sufficient amount of protein). Adapted from Marks Daily Apple.
o 0-50 grams per day: Ketosis zone. Congrats, your metabolism is converting/has converted over from the dark side. You are no longer dependent on carbohydrates for energy; instead, you are reaping the benefits of sustained, fat-derived energy. If done properly, this is a great way to initiate rapid weight loss. o 50-100 grams per day: Slight work zone. You are still restraining your carbohydrate intake to some extent, but also loosening the reigns and allowing yourself to indulge in those post-workout coconut waters and protein-fruit smoothies. This is the zone I consider ideal for long-term, everyday health, especially for a relatively active individual. o 100-150 grams per day: Work hard, play hard zone. Have you reached that I-never-thought-it's-possible-only-dreamed-about body composition? Are your triglycerides finally below 100mg/dl? Great, now pat yourself on the pack and pound a sweet potato! Although this is personally a little high for myself, this range should not be problematic for most metabolically sound, active individuals, especially men. My tip is to reduce your fat intake as you increase your carbohydrate intake…so on days where you want to stuff your face with assorted fruit, sweet potatoes, Lara bars, yogurt, and wash it all down with wine, stick with leaner meats. o Above 150 grams a day: Quick sand zone. Unfortunately, both unhealthy and "healthy" eaters end up in this zone. Exhausted dieters crawl right into the quick sand simply by following the standard American diet (SAD) recommendations and filling up on grain products (e.g., breads, pastas, cereals). These poor people who are reducing fat intake and cutting calories- merely doing what they are told to be healthy- are still gaining weight. Hanging around in this zone will shift your body's production of insulin into overdrive and set you up nicely…for fat storage and metabolic derangement. We all have bad days, but don't spend more than that "bad day" in this zone. Don't become a victim of the quick sand. Wow, so it's been nearly a year since I have blogged about ANYTHING. Not okay. Honestly, life has been pretty cray cray- the good, bad, ugly, and beautiful. Beautiful as in experiencing London during the Olympics and Elk Lake during one of the most heartfelt weddings I've ever been to…ugly as in my diet and fitness regimen as of late. So here I am, forcing myself to put my foot down and get back on the wagon: 1. Train for something. Yep, I've committed. I am officially running a half marathon in November. It's been over 5yrs since I have run one of these…ahhh! 2. Diet makeover. Motivation in numbers. The truth is, there's no better time than now...I won't be alone. I'll be joined by many other dedicated people from CrossFit Conshohocken and CrossFit T1 who are gearing up for our second Paleo Challenge. For those of you who are interested in the results from our first paleo challenge and nutrition seminar series, please check out my blog post on Robb Wolf's page. As for me, I'm stoked to start feeling great again and to maximize my productivity…to be back at the box working hard on a regular basis until my shoulder completely bounces back from injury…to have the opportunity to educate crossfitters, co-workers, families, and friends about paleo nutrition and the optimal human diet. I will be speaking to my workplace (ECRI Institute) about paleo nutrition and the many shortcomings (being nice here with the understatement) of the Standard American diet (yes, the acronym is SAD). I will also be giving seminars once a week for 8 weeks, in either Conshohocken (@CrossFit Conshohocken) or Willow Grove (@CrossFit T1), to address the what, why, and how of applying paleo nutrition to lifestyle. Along with the educational component, the paleo challenge has a hands-on component, a fitness component, and an accountability component. If you're in the area, I encourage you to contact me for details. Anyone is welcome. Come check out a seminar, ask questions, do some research (or ask me the science nerd to), request a weekly meal plan/grocery shopping list to help get your life back on track and in a good routine. Even if you're not in the area, I'd be happy to address any curiosities you may have. Tweaking your diet habits could change your life…it changed mine. At the end of the day, you have nothing to lose by learning. For now, I'll leave you all with some tips: 1. Establish a plan and stick to it. I know it sounds generic, and easier said than done, but do it. "I don't have time" is a lame excuse. If you're always tired after work, go to sleep early and work out first thing in the morning. If you don't know how to cook, google that shit. It's your life, grab the reigns. 2. Be realistic. "I will not eat chocolate or drink beer ever" is bullshit. Don't defeat yourself before you start…pick a goal that is attainable. 3. Plan ahead. If your work week is insane, be aware of that when the weekend rolls around. Reserve yourself some "me time" to relax and unwind. Set aside some time to prepare food for the week. If you're already putting the effort into cooking Sunday night's dinner, double/triple the recipe and take a load off later in the week. Trust me, premeditating the madness that is most of our lives can mitigate some of that after-work-i-have-a-thousand-things-to-do-but-no-time-to-do-it stress. 4. Reward yourself appropriately. You only live once. If grandma shows up with her homemade cookies that are nothing you can get anywhere else, let yourself TASTE the magic. Let your senses experience the adventure, but don't overindulge. Denying yourself something you love will come back at you with a vengeance. Setting no limits on something you love will also bite you in the ass…pun intended. So let yourself TASTE (when it's worth it)…then stop. 5. Step out of your comfort zone. Routine can be boring, but productivity and fun do not have to be mutually exclusive. If you find yourself obsessing over keeping such a strict routine, to the point that even though you are living productively and healthily, you are miserable…do something about it. Incorporate a new hobby in your week to replace one of your gym or active rest days. Skip the plain chicken breast and buy yourself some lamb chops. Go somewhere new, cook something challenging, taste something different…experience something memorable. Keep life fun. First things first: Cholesterol is most famously broken up into 2 categories (yes, there are more than 2)- HDL (good cholesterol) and LDL (bad cholesterol). Although high levels of LDL increase your risk of heart attack, low levels of HDL are even more worrisome; therefore it is pertinent that we keep our good HDL cholesterol high, and our good cholesterol/bad cholesterol ratios in check. A diet low in fat will NOT raise HDL. Exercise and red wine might, but the lack of fat will not. Eating a diet HIGH in good fats (coconut oil and meats from grass-fed animals, not the hydrogenated crap that comprises our grocery store shelves) will raise HDL. It will also slightly raise LDL, but this is the large fluffy LDL particles rather than the small dense LDL particles, and is therefore BENEFICIAL. The intake of carbs/sugars is what increases triglycerides, not fat. My triglycerides for example used to be extremely low, then after 1-2 years eating a high fat, lower carb, paleo-based diet they remain extremely LOW! EAT GOOD FATS… avoid sugars, starch, grains, legumes and you will be on your way to avoiding autoimmune, metabolic, and cardiovascular disease. Because I preach a diet high in fat and low in carbohydrates, and because I am aware of the many benefits of using ketone bodies for energy instead of glucose, I decided to do an experiment this past week and put myself to the test. I was feeling crappy about how I ate over the weekend, so Monday I decided it was time to enforce a strict paleo-based ketogenic diet for the week (that included 5 days of NO chocolate, something I didn't know I could do considering my morning ritual of coffee & dark chocolate) in order to see how it might affect me. Below is my food log for Monday-Saturday, as recorded using the website and iphone app MyFitnessPal. The Atkin's diet is one type of ketogenic diet, but the Atkin's diet lacks something very important in my opinion- food quality. For this reason, I will refer to the diet I followed as a paleo-based ketogenic diet, NOT the Atkin's diet. BEFORE: August 2011 I want to first say that I am NOT one to show pictures of my stomach, but I figured they might be helpful in a blog post like this...at least for me personally, I find it hard to take nutrition advice from someone who does not seem to be at all in shape. This picture was taken about 2 months ago at my current CrossFit gym during a Saturday morning workout. At this time I was roughly 80% paleo, which is the way I have been eating for almost 2 years now. Regarding the food and exercise log below- All crossfit workouts were performed in the evening, before dinner, except for Saturday's which was done at 9am on an empty stomach. Intermittent fasts were performed (where indicated) following dinner and lasting until lunch time (~16hrs). Note that I did consume coconut oil and black coffee during this time. The coffee helps me to do my writing job effectively, and the coconut oil is very satiating and because of its fatty acid composition can fuel the switch from glucose metabolism to ketone metabolism (see details). I also occasionally ate a half tablespoon of coconut oil (yes, directly off a spoon) between lunch and crossfit if I felt hungry- very effective! The foods listed are as accurate as I could find...in some cases I had to choose the most closely related food item available in the program. Also, with the exception of coconut oil and fish oil, all other measurements are approximations. ***In order to determine the total grams of carbs consumed each day, you subtract the total grams fiber consumed by the total grams carbs consumed...aka net carbs. October 10, 2011: Breakfast Vegetable - Avocado, 1/2 Avocado Eggs - Fried (whole egg), 2 large Coffee - Brewed from grounds, 2 cup (8 fl oz) Tropical Traditions - Gold Label Virgin Coconut Oil, 0.5 tbsp Sfh Omega 3 Oil - Clinical Grade Fish Oil, 1 tsp Almond Breeze - Dairy - Unsweetened Vanilla Almond Milk , 0.25 cup Lunch D.Chicken - Breast-Skinless-Grilled or Char-Grilled, 8 oz Onions - Raw, 0.5 cup, chopped Generic - Bell Pepper Red - Raw, 0.33 cup sliced Broccoli - Raw, 0.33 cup, chopped Bertolli - Extra Virgin Olive Oil, 15 ml or 1 TBSP Dinner Tropical Traditions - Gold Label Virgin Coconut Oil, 1 tbsp Fats - Butter, 1 Tablespoon Spinach - Raw, 3 cup Vegetables - Cauliflower - Steamed (Net Carbs), 6 oz Fats - Olive Oil, 1 tbsp Oasis Living Cuisine - Vegan parmesan, 1 Tbsp Grass Fed Beef - Ny Strip Steak, 10 oz Snacks Swiss Miss - No Sugar Added Hot Chocolate(Corrct), 0.5 package Orbit - Sugarfree Gum - Sweetmint, 2 piece Airborne - Effervescent Health Formula- Pink Grapefruit, 1 tablet Nuts - Macadamia nuts, raw, 0.33 oz (10-12 kernels) Tums - Orange Cream Sugar Free 750, 1 tablets Totals: Calories: 2,156 Carbs: 44g Fat: 129g Protein: 202g Sugars: 16g Fiber: 15g Workout Of the Day A.) Overhead Squat 3-3-3-3 (went up to 93lbs) ------------------ B.) 3 rounds for reps: DB Push Press – 1 minute Sit Ups – 1 minute Squats – 1 minute Rest 90 seconds October 11, 2011: Breakfast Coffee - Brewed from grounds, 2 cup (8 fl oz) Almond Breeze - Dairy - Unsweetened Vanilla Almond Milk , 0.25 cup Aldi's Appleton Farms - Premium Sliced Bacon, 2 Pan Fried Slices (16g) Spinach - Raw, 3 cup Dairy - Egg Fried In Bacon Grease, 2 Egg Animal fat - Bacon grease, 1 tsp Sfh Omega 3 Oil - Clinical Grade Fish Oil, 1 tsp Lunch D.Chicken - Breast-Skinless-Grilled or Char-Grilled, 8 oz Fruit - Avocado, 1/2 Fruit Bolthouse Farms - Baby-Cut Carrots , 3.75 oz Orbit - Sugar Free Chewing Gum, 2 tab Dinner Grass Fed Beef - Ny Strip Steak, 10 oz Oasis Living Cuisine - Vegan parmesan, 1 Tbsp Tropical Traditions - Gold Label Virgin Coconut Oil, 1 tbsp My Salad - Spring Greens Mix, 3 cups Fats - Olive Oil, 0.67 tbsp Fats - Butter, 0.67 Tablespoon Snacks Airborne - Effervescent Health Formula- Pink Grapefruit, 1 tablet Swiss Miss - No Sugar Added Hot Chocolate(Corrct), 0.5 package Nuts - Macadamia nuts, raw, 0.33 oz (10-12 kernels) Coffee - Brewed from grounds, 2 cup (8 fl oz) Raw Almonds - Almonds, 0.5 oz (23 almonds) Tums - Orange Cream Sugar Free 750, 1 tablets Totals- Calories: 2,307 Carbs: 42g Fat: 125g Protein: 219g Sugars: 18g Fiber: 17g Workout Of the Day 5 Rounds for time: 200 meter row 15 Box Jumps 10 KB Swings – HEAVY 5 C2B Pull ups October 12, 2011: Breakfast (Intermittent Fast) Coffee - Brewed from grounds, 2 cup (8 fl oz) Tropical Traditions - Gold Label Virgin Coconut Oil, 1 tbsp Lunch Salad - Spring Mix Salad (Bagged) Net Carbs, 1 container (3 cups ea.) Panorama - Organic Grassfed 85/15 Ground Beef, 4 oz Grass Fed Beef - Ny Strip Steak, 4 oz Fruit - Avocado, 1/2 Fruit Fats - Butter, 0.4 Tablespoon Vegetables - Cauliflower - Steamed (Net Carbs), 4 oz Dinner Aldi's Appleton Farms - Premium Sliced Bacon, 3 Pan Fried Slices (16g) Eggs - Large A - Eggland's Best, 2 egg Great Value (Walmart) - Collard Greens, 2 cup Animal fat - Bacon grease, 5 tsp Generic - Squid - Wild Caught, 1 oz cooked Snacks Swiss Miss - No Sugar Added Hot Chocolate(Corrct), 0.5 package Coffee - Brewed from grounds, 2 cup (8 fl oz) Nuts - Macadamia nuts, raw, 0.33 oz (10-12 kernels) Totals- Calories: 1,556 Carbs: 28g Fat: 101g Protein: 119g Sugars: 12g Fiber: 14g Workout Of the Day A.) Power Snatch Take 25 minutes to find your 1-rep max for the day (ended at 78lbs to keep form) ---------------------- B.) For Time: 30 Double Unders 30 Burpees 30 Double Unders October 13, 2011: Breakfast Tropical Traditions - Gold Label Virgin Coconut Oil, 0.5 tbsp Sfh Omega 3 Oil - Clinical Grade Fish Oil, 1 tsp Aldi's Appleton Farms - Premium Sliced Bacon, 2 Pan Fried Slices (16g) Coffee - Brewed from grounds, 1 cup (8 fl oz) Eggland's Best - Large Grade A Eggs, 2 egg Animal fat - Bacon grease, 3 tsp One A Day Women's - Multivitamin , 1 Tablet Homecooked - Collard Greens, 1 cup (190g) Lunch Fruit - Avocado, 1/2 Fruit Panorama - Organic Grassfed 85/15 Ground Beef, 6 oz Animal fat - Bacon grease, 1 tsp Homecooked - Collard Greens, 1 cup (190g) Dinner Fillet - Steak, 8 oz Fats - Butter, 2.38 Tablespoon Cream - Half and half, 0.25 cup Cheese - Parmesan, grated, 0.5 tbsp D.Chicken - Breast-Skinless-Grilled or Char-Grilled, 8 oz Home - Broccoli - Steamed (Nothing Added), 1.25 c Snacks Coffee - Brewed from grounds, 1 cup (8 fl oz) Raw Almonds - Almonds, 0.5 oz (23 almonds) Nuts - Macadamia nuts, raw, 0.33 oz (10-12 kernels) Tropical Traditions - Gold Label Virgin Coconut Oil, 0.5 tbsp Totals- Calories: 2,126 Carbs: 61g Fat: 137g Protein: 139g Sugars: 7g Fiber: 19g Workout Of the Day A.) *Close Grip Bench Press 3-3-3-3 (Went up to 99lbs) *14" between hands ------------------ B.) For Time: 150 Wall Ball (women 14lb ball to 9 ft; men to 10ft.) *If this means using a lighter ball to reach the target, so be it **Every 3 minutes, run 1 CBCF lap October 14, 2011: Breakfast (Intermittent Fast) Tropical Traditions - Gold Label Virgin Coconut Oil, 0.5 tbsp Starbucks - Expresso Shot, 1 container (2 breweds ea.) Lunch Panorama - Organic Grassfed 85/15 Ground Beef, 6 oz Fats - Butter, 0.25 Tablespoon Broccoli - Cooked, boiled, drained, without salt, 1.5 cup, chopped Fillet - Steak, 4 oz Dinner Cream - Half and half, 1 tbsp Cheese - Parmesan, grated, 0.5 tbsp Fillet - Steak, 4 oz Chicken Breast Skinless - Baked, Boneless (Nutrition Data), 8 oz Home - Broccoli - Steamed (Nothing Added), 0.25 c Boar's Head - Hard Salami, 1 oz Snacks Swiss Miss - No Sugar Added Hot Chocolate(Corrct), 0.5 package Coffee - Brewed from grounds, 2 cup (8 fl oz) Orbit - Sugarfree Gum - Sweetmint, 2 piece Nuts - Macadamia nuts, raw, 1 oz (10-12 kernels) Yellow Tail - Cabernet Sauvignon, 6 oz. Tums - Orange Cream Sugar Free 750, 1 tablets Totals- Calories: 1,623 Carbs: 41g Fat: 84g Protein: 116g Sugars: 12g Fiber: 11g Workout 10 Rounds for time and total load 1 Clean & Jerk (Used 93lbs; my 1rpm is ~120lbs) 1 Round of "Cindy" - 5 pull ups/10 push ups/15 squats *If you fail a clean and jerk, you still move on and perform the 1 round of "Cindy" and you score a "0" for that round of load. October 15, 2011: Carb reload day/ Cheat day Breakfast Sfh Omega 3 Oil - Clinical Grade Fish Oil, 1 tsp Almond Breeze - Dairy - Unsweetened Vanilla Almond Milk , 1 cup Aldi's Appleton Farms - Premium Sliced Bacon, 3 Pan Fried Slices (16g) Homecooked - Collard Greens, 2 cup (190g) Tropical Traditions - Gold Label Virgin Coconut Oil, 0.5 tbsp Animal fat - Bacon grease, 3 tsp Eggland's Best - Large Grade A Eggs, 2 egg Sfh (Stronger Faster Healthier) - Pure Whey Protein - Vanilla - Whey Protein, 1 oz One A Day Women's - Multivitamin , 1 Tablet Lunch Lindt - Excellence 90% Cocoa Supreme Dark Chocolate, 1 Squares (10g) Justins Almond Butter - Chocolate, 0.33 tbsp Vosges - Bacon Chocolate Bar, 3 squares (32g) Dinner Birds Eye Steamfresh - Broccoli & Cauliflower, 0.25 cup Fillet - Steak, 8 oz Kale - Cooked, boiled, drained, with salt, 0.75 cup, chopped Spinach - Cooked, boiled, drained, without salt, 0.5 cup Cream - Half and half, 1.5 tbsp Snacks Coffee - Starbucks - Drip Coffee- Grande, 16 fl. oz. Silk - Vanilla Soy Milk, 0.25 cup Nuts Online - Dark Chocolate Covered Brazil Nuts, 1 nuts Homemade - Old Fashioned Coconut Cream Pie, 0.09375 of pie Drinks - Vodka Martini Straight Up 150ml Drinkable, 2.5 cocktail Cream - Half and half, 0.75 cup Hersheys - Chocolate Syrup, 1.5 tbsp Frangelico - Hazelnut Liquer, 2 oz. Candy - York Peppermint Mini Patty, 1 Patty Coffee - Brewed from grounds, 1 cup (8 fl oz) Olives - Great Value, Manzanilla Green Olives W/Pimentos, 3 olives Vodka - 80 proof, 4 fl oz Totals- Calories: 3,322 Carbs: 151g Fat: 123g Protein: 99g Sugars: 49g Fiber: 14g Workout Of the Day A) Teams of 3 Workout 5 Rounds: One teammate performs a 190 meter sandbag carry (30/50lbs) One teammate performs: 5 Burpees 10 Box Jumps 15 Back Extensions One teammate rests *Can only switch when both teammates have completed tasks B) Tabata hollow holds/ air squats (i.e. 20sec on, 10sec off, switch, total 4min) Weekly Breakdown My weekly nutrient summary: A few brief pointers: Prior to beginning the diet, I was aware that ketosis could be complicated by the consumption of large quantities of protein, because in simple terms protein can be 'converted' to carbs. Large quantities of protein will be used in a process called gluconeogenesis to make glucose. This is important when considering that our goal of following a ketogenic diet is to switch our metabolism from using glucose to using ketone bodies...essentially switching our body from burning carbs for fuel to burning fat. If we approach the ketogenic diet with a fear of fat, and spend our days consuming fat-free chicken breast, we will inhibit our body from going into ketosis (details as described by Dr. Michael Eades). Please, if you are going to try such a challenge, enjoy the butter, oil, and fatty grass-fed meats...go big or go home! Another thing to keep in mind is that in the first few days in which our metabolism is converting over from using glucose to using ketone bodies, a lot of water weight is going to be lost via urine. You will be peeing a lot, and you will need to make sure you are also rehydrating a lot! After doing some research of my own, I found that it is beneficial to add salt to your water, because this helps to retain fluids. I added Himalayan sea salt to my water occasionally throughout the day because it tastes good and has a lot of beneficial minerals (compared to typical table salt). Most people report that it takes about 3 days on average for their body to reach ketosis. Personally, I did not use 'piss sticks' to confirm ketosis (not always accurate anyway), but I will say that on Wednesday (my 3rd day) I had A LOT of energy all the sudden...as in noticeable, urge to workout, read, and write until odd hours of the night energy...in short, I felt GREAT. Interestingly, Wednesday was the first day I intermittent fasted...apparently, my body was adapting well. I also intermittent fasted on Friday, and Friday was another day when I experienced a noticeable increase in energy. It's amazing how energized a body that is effectively and efficiently fueling on healthy fats can get! Lastly, a lot of people swear by having a carb reload day to replenish glycogen stores. I am not sure how important this is, but I do believe a cheat day, or a more lenient day is necessary every one in a while in order to maintain a healthy diet long-term. Obviously, the way I ate (and drank) Saturday is not something I am going to advise anyone to do. A typical carb reload day should include healthy carbs like sweet potatoes, squash varieties, fruits (berries), dark chocolate, and paleo-friendly desserts (see my paleo blondies blog for a recipe). I had spent the night at my grandparent's house...a special occassion with lots of amazing food, desserts, drinks (e.g., chocolate martinis) right in front of me...needless to say, I let myself have fun. Hey, by the end of the night, I had won well over $100 playing roulette at Dover Downs, and I trust me, I am NO gambler! Good Times. AFTER: Today, October 16, 2011 This is a pic I snatched before leaving my grandparent's house this morning. Again, bare with me...I am just trying to give you a visual to work with, I realize it's not the best (and yes, I blocked my face out on purpose). Overall, I lost roughly 3-5lbs just this week, and felt stronger, healthier, and more energetic. In fact, I cannot remember the last time I was able to kill 6 crossfit workouts (Rx'd) in a single week, on top of working full-time (b/c this was probably never). Yes, I DO have plans to continue eating this strictly during the week...it is totally worth feeling this way... ...however, as of now, I am guilty of thoroughly enjoying some gluten-free nut thins, chocolate almond butter, and Starbucks! :) Please send your questions, comments, feedback my way! I don't know about any of you, but when it comes to making the transition to (or maintaining) a 'paleo' lifestyle one of the hardest things is giving up that morning bowl of cereal/oatmeal, pancakes, french toast, waffles, bagels, etc. Although most of the time I do not miss these foods at all (because I am perfectly happy living on a diet that allows me to devour whole eggs, bacon/sausage, avocados, and kale cooked in grease any morning I want), there ARE times when I just can't kick the craving for a sweeter, more indulgent breakfast. For this reason, I have been getting creative with a variety of different ingredients and doing A LOT of recipe tweeking to see what I can come up with. Last week was very exciting...an attempt to make 'paleo' crepe batter was a huge success right off the bat! The tuber, Yucca Root (right), is the source of Tapioca Flour Ingredients: Eggs (6) Vanilla paste/extract (1Tbsp) Coconut Flour (1/4 cup) Tapioca Flour (3/4 cup) These flours can be purchased off amazon.com for much cheaper than in grocery stores. Dextrose/Honey (1/4 cup) Pumpkin pie spice/ Cinnamon Coconut milk/Almond milk (if desired for consistency) Coconut Oil/Butter (as needed for greasing pan) Toppings!!!!! Ideas include coconut butter, chopped nuts, nutbutters (i.e. almond butter, cashew butter; NOT peanut butter!), Fruit, dark chocolate... The first thing you want to do when making crepes or pancakes, is beat the eggs in a large bowl. Once the eggs mirror what so many of us are used to eating every morning (scrambled eggs, omelettes), it's time to add the reminaing ingredients. I find it works best to add the flour alternatives last, then let the magic happen. Confession: I almost NEVER measure the amount of ingredients I use (part of the fun/creativity that is the art of cooking if you ask me), BUT, the quantities I've provided here are approximates and should work just fine. A helpful tip when mixing in the tapioca and coconut flours (unless you need an intense arm/shoulder workout) is to add small amounts at a time. It is crucial for the consistency of the batter that the flours are mixed into the eggs very well (i.e. no lumps). This takes time and arm strength...WOD: Make homogenous crepe batter for time! If you are lucky and own an electric beater, go ahead and use it. It is also worth noting that coconut flour is a relatively thick flour, and it tends to thicken batter over a few minutes (this is why I did not use a lot). Add the coconut flour and wait a few minutes to see how thick the batter is. This is important here because we are shooting for a thin batter- something much thinner than pancake batter. Tapioca flour on the other hand is more of a thin, stretchy-like batter (why I initially thought it would be optimal for crepe-making). It can be very messy, so be careful...or have fun and cover yourself in it. ;) To yield the optimal batter, I recommend refridgerating the batter overnight. Honestly, this is optimal for conveniency too if you ask me. Make the batter at night, stick it in the fridge, and you can probably even sneak some crepe-making in before heading off to work in the morning. The next morning, the batter should look something like is pictured here- pale yellow, thin, and gooey. I was especially lucky because my mom happened to have a 'crepe-maker' laying around. If you don't have this fantastic appliance, you should be fine making crepes using a frying pan. Once hot, the 'crepe-maker' is submerged upside down into the crepe batter until a light comes on meaning the crepe is ready. This is a fairly quick process...and would likely be quick in a frying pan as well. If crepes seem like something you would like to enjoy frequently, I would recommend purchasing a crepe-maker. Add your favorite 'paleo'-friendly toppings, roll 'em up, and ENJOY! ...I would really to hear any more ideas you have for 'standard american meals' you'd like to see be 'paleo-ized' and/or any feedback! Also, feel free to contact me regarding WHY I chose to use any of these ingredients. Summer time is full of BBQs, especially around July 4th. Well, what's better than fireworks, good people, and GOOD FOOD!? Good news: Contrary to popular belief, BBQs are very paleo-friendly and make eating healthy easy. Why is that? THE GRILL! Bring your meat, bring your veggies, throw them on the grill, and enjoy some good, healthy food! Okay okay, so what OTHER than meat and veggies on the grill can you eat that doesn't require you to deviate from your paleo-streak? This July 4th, save your gut the grief by avoiding bread and pasta salad, and instead enjoy BACON-WRAPPED DATES! Lil' bites of paleo deliciousness! Bacon-wrapped dates are so easy to make and everyone loves them...yes EVERYONE! As the perfect combination of salty and sweet, this paleo appetizer is one I bring to festivities often. Whether your friends are strict paleo or fast food junkies, I assure you they will enjoy this decadent meat candy. Ingredients: 1lb bacon (pasture-fed for best quality) 1 bag/container dates (pitted/unpitted, both ok) You will need toothpicks so don't forget to grab a box of those too! The first thing you do is preheat the oven to 350. Next, pit the dates...if you purchased them pitted, you're job just became EVEN EASIER! However, as a side note, dates purchased already pitted tend to be a bit less moist. This won't matter TOO much, but if you have the time, buy them pits-in and take the few minutes to squeeze them out yourself...enjoy the full effect of deliciousness! You also have the option of splitting the dates in half length-wise or leaving them whole, depending on how big of a bite you want, and how juicy you want the center of the date to be (this is not a make or break thing, but rather an issue of moistness...a date left whole will maintain more of its moist center). As for the bacon, I find that cutting each strip into 3 parts makes for a nice proportion of bacon-to-date. If you are crazy over bacon, go ahead and use an entire strip, but depending on how many people you are feeding this may get pricey! Warning: Avoid urge to overeat! Once you have your dates pitted and bacon the length you want it, it's time to get wrapping! Simply use your hands to wrap the piece of bacon around the date...then secure each bacon-wrapped date with a single toothpick. Place all the bacon-wrapped dates on a cookie sheet (covered with tin foil if prefered, but things get greasy regardless). Cook for about 15 minutes, checking occasionally. The cooking time really depends on how you prefer your bacon...for example, if you like your bacon crisp, cook a little longer. The dates will be really hot in the center, so be sure not to burn your tongue off...or should I say, enjoy with care! This July 4th...EAT RESPONSIBLY! :) There are always those weekend days where I have a decent sized breakfast, but for some reason can't stay quite satiated enough to make it all the way until dinner. I'm sure we've all been there...so do we have a late lunch or just snack our way to dinner? I am definitely guilty of the latter, but have pushed more towards making myself a lunch, for 2 main reasons: 1) Eating lunch forces my mind to register that I am eating an actual meal, whereas snacking can often leave the food we opt to eat unaccounted for...and "snacking foods" are generally less healthy. 2) Eating a satiating lunch prevents me from overeating too much at dinner (on top of all those snacks I had consumed to 'hold me over"). So what are some ideas of a quick, easy, healthy, satiating, and relatively inexpensive lunch? Stuffed Burger & Baby Spinach Salad Ingredients: 1lb GrassFed ground beef (~$5, makes 4 burgers) Baby spinach Tomatoes (chopped) Fresh, whole fat, mozzarella cheese (sliced; see below for replacement ideas if you suffer from autoimmune disease) Coconut oil (for pan frying) Balsamic dressing (optional) Salt, pepper, garlic powder, paprika (optional spices) Fortunately, stuffing a burger is a cake walk. A quarter pound of meat is a good amount for each burger (1lb makes 4 burgers). First, mold a hamburger in your hands. Then, to make room for the stuffing, press your finger tips in the middle of the burger to form a cavity. In this cavity place your filling, which in this case was a slice of fresh mozzarella cheese. For those of you with autoimmune disease, you could substitute the cheese (dairy) for something like fresh sliced avocado, or opt out of stuffing the burger altogether. Working in the 'stuffing' Place your stuffed (or unstuffed) burgers on a pan containing about a tablespoon of coconut oil. I pan fry the burgers on each side until I start to see the cheese oozing out (because at this point I am salivating at the mouth and need to eat them ASAP). Also, good quality, grassfed meat is ideal when less cooked. I generally sear my burgers on each side and cook them until there is only pink/red on the inside. As a personal preference, I like to eat a little bit of a bunch of things, rather than a lot of one thing...in my mind this equates to eating 'more.' For example, some people would rather eat 2 burgers and call it a day. For me, I take 1 burger and throw it on top of spinach, tomatoes, and maybe some avocado (or whatever else I have in the fridge). Sometimes I top my 'salad' with EVOO (Extra Virgin Olive Oil) and balsamic vinegar, or salsa...other times I leave it plain and try to appreciate the juices from my good quality meat. Regardless, I never regret preparing myself a quick, easy, inexpensive meal when I'm hungry. Enjoy...and don't forget to bring the leftover burgers with you to the office for a healthy lunch on-the-go! As most of you know, I have been SLACKING w/ paleoscape lately...but I'M BACK (w/ a vengeance), as I officially have my Ph.D. now! Who would have thought!? Anyways, I have struggled the past few months with maintaining the paleo diet through writing my thesis and staying sane. Sitting at a desk for long, tedious bouts of time is draining. I work better at night, of course when all other distractions are sleeping, so my night sleep generally began around 3am on writing days. This is NOT GOOD. Physicians are now saying that 'hours of sleep a night' will soon become a vital sign, much like that of blood pressure or heart rate. Go figure...have you ever had a horrible night sleep (or barely any sleep at all) and the next day craved nothing but crap food? Sugary food? Yep...that's because lack of sleep has left your cortisol out of whack. This makes sticking with paleo more difficult. Even worse, cortisol can make it very hard to lose weight or stay in shape, regardless of how clean you're eating. I will highlight cortisol later in another blog of its own, because those of you who know me personally, know that I love to talk about it! Moral of the story, I am getting back on the paleo bandwagon full force AND making adequate sleep a NECESSITY (b/c it is). I will also be keeping up with the blog frequently. Graduate school has come to an end, I have obtained the Ph.D., and traveling the country has ceased for a bit. Thanks to all of you who have continued to e-mail me or send me messages related to paleo during my paleoscape blog hiatus...these things are always welcome and appreciated. The subject of this blog is mantaining paleo-like eating while on the fly. For example, I was in airports for 12hrs on Tuesday traveling from San Diego back to Philadephila. So what did i do to avoid being infected by the standard american diet (SAD)? It is worth noting that NONE of the things I ate were OPTIMAL, but they kept me going throughout the day, and allowed me to avoid wheat, gluten, bread, corn, soy, etc. that form the basis of processed foods. Breakfast: Bacon, Egg, and Cheese Croissant What is shown here is what I did NOT eat for breakfast. The terminal I sat in for the morning had no 'sit-down' restaurants from which I could order eggs and bacon, the typical foundation of my breakfast. My choices were to intermittent fast (IF), or order something that I could modify to fit my diet. I hadn't slept great, and had been under a lot of stress from constant traveling, so I decided the timing was not optimal to IF. I ordered the bacon, egg, and cheese sandwich, of which I only ate the bacon, egg, and some of the cheese. I avoided what cheese I could, but not having an autoimmune disease myself, I knew a little dairy wouldn't harm me too much. You know you're paleo when...you eat sandwiches with a fork! Snack 1: Tomato Juice It's frustrating sitting on the plane for hours when you follow a paleo-like diet because the only drinks they offer that you can drink are water, and WATER! I suppose tea and black coffee also work...but this time I went for the 100% tomato juice. For me, tomato juice seems to give me that kick of vitality I need for long travel trips. If you can stomach the stuff, I'd say go for it (afterall, its free)! Lunch: Chicken Tortilla Soup Airport food is NOT CHEAP! My strategy: find a place where I can order lunch and dinner together for 'cheap.' I had a 5.5hr flight ahead of me, so in anticipation of getting hungry (and in an effort to avoid eating all the food im my parents house when I arrived late at night, as was the case in my past), I bought a dinner meal with my lunch and brought it on the plane with me. I will get to dinner in a bit...as for lunch, I ordered a bowl of chicken tortilla soup, which I have to admit is one of my favorites. The soup rang in at about $3 and was an impressive portion that included big chunks of chicken and avocado. I avoided the tortilla strips and some of the gooey cheese, and overall felt good about my lunch option. For soup, it was very satiating...satisfying. Snack 2: 85% Dark Chocolate and Starbucks (my obsession). Almost every day I have dark chocolate and starbucks, and in fact, I often indulge in the two together...the combo is to die for! I thoroughly enjoyed this snack just prior to my 5.5 hour flight. Why? Because although most people have the luxury of sleeping on airplanes, I canNOT. Instead, I capitalize on this time as 'research' or 'work' time. Coffee and chocolate definitely help fuel that! Importantly, the chocolate I ate had no gluten, soy, or emulsifiers. It is dark enough to provide beneficial antioxidants, and even tastes delicious. I recommend trying this bar if you can find it at your local health food store. I purchased mine on sale for $2.99 at the local co-op in Iowa City before leaving for my trip across country...good find! Dinner (in flight): Grilled Chicken Salad As I mentioned earlier, I bought my lunch and dinner at the same place...a convenient mexican restaurant i stumbled upon in the airport. The soup was amazing, and so was this salad. The salad had an impressive amount of chicken, avocado, green lettuce, tomatoes, fresh feta cheese, and a little bit of an oily vinegarette. For those of you with autoimmune or who are trying to lean out, I would advise you to stay dairy-free, and therefore avoid the feta cheese in this salad. Also, I am not certain of the quality of the vinegarette, or even chicken for that matter, but this option was better than other options offered at airports: fast food, pizza, bagels, candy, soft pretzels, etc. It is worth noting that including a oil on salad facilitates extraction of the vitamins and minerals from the vegetables/lettuce- a good thing! Also, a tip that I live by is that if my only options are not high quality meat, stick with inherently lean meats- in this case, chicken. Overall, for $13 I had a very satisfying lunch and dinner. Snack 3: Custom-made Raw Trail Mix The best way to eat cheap on the go is to bring your own food...duh. Before leaving for my cross country trip I ordered a custom-made 5lb bag of trail mix...yes 5 pounds! For those of you interested: www.nutsonline.com, have a field day. My mix included raw nuts (macadamia, hazelnuts, cashews, almonds), dried fruit (cherries, star fruit, chocolate covered goji berries, and coconut flakes). This was a great go-to snack to have on the road, in the plane, post workout, or when I needed something to get me through a few more hours to the next meal (which is important when traveling b/c we can only afford to buy so many good meals). I hope my 'on-the-go" menu has provided you with some options to consider next time you're on the road/ in the air. The basis of good health is eating real food. Eating real food is ALWAYS a possibility...don't sell yourself short no matter where you are...this is YOUR life we are talking about.
I'M BACK! ;) I realize I have been flaunting these babys on facebook for quite some time now, and have actually had the oppotunity to cook them first hand for a lot of you...so it's about that time... to SPILL! Ever since I made the switch to a paleo diet, one of the things I miss the most is PANCAKES! I am a pancake freak, and no matter what kind of diet I have followed in the past, I made sure to whip up an 'approved' pancake recipe. For example, when I learned that enriched white flour was bad, I switched over to making pancakes made from whole grain or buckwheat. Then after doing some more research and learning how detrimental wheat actually is to our bodies, I started making pancakes from eggs and oats. Let me tell you, when I found out about the havoc wrecked on our gut by grains, I ceased making all of these pancakes. This was a sad day! Until…I learned about grainless, and natural flour alternatives. The first that caught my interest was almond flour. The concept just seemed so easy to me that I had to try it. I bought a bag of almonds, threw them in my food processor, and wah lah: almond flour. Note: You will save a pretty penny making this stuff yourself rather than purchasing it in the store! Almond flour is an okay choice to cook with because it is both filling and satisfying, but it is definitely not the best. WHY? Unfortunately, 1 cup of almonds contains ~4-5g omega 6 ("inflammatory fat") and no omega 3 ("anti-inflammatory fat"). The polyunsaturated fatty acids are not heat stable and therefore are quickly oxidized to peroxides when exposed to high heat (because of their multiple double bonds). This problem becomes worse when almonds are crushed or ground up (as in flour) due to an increase in exposed surface area. The peroxides subsequently form free radicals and damage our cell membranes. http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl http://whfoods.org/genpage.php?tname=dailytip&dbid=65&utm_source=rss_reader&utm_medium=rss&utm_campaign=rss_feed The BEST alternative to cook with is coconut flour, as it is most stable at high heat. Additional advantages include that it is cheap, low carb, all natural, easy to use, and recipes do not require a lot. I tend to blend the following ingredients in a food processor, pour the mixture in a bowl, and let it sit for a few minutes. Example: heated strawberries for topping Ingredients: ¼-1/2 cup coconut flour 2tbsp honey (optional depending on 'paleo strictness,' but makes it taste that much better) 1/4 cup coconut milk or almond milk (improved recipe!) 4 large eggs 1tsp. cinnamon 2tbsp. pumpkin spice (divided 1tbsp batter, 1tbsp sprinkled among the cooking pancakes) Pecans, dark chocolate chips, chopped apples, etc. if desire inside pancakes (optional) Water if necessary to bring to desired consistency Coconut flour thickens the mixture with time, so it is worth waiting up to 5 minutes to see the final texture of the batter before cooking. I add coconut oil (or use remaining grease from pastured bacon) to a pan on medium-high heat and pour or ladle out the batter. Sprinkle some pumpkin pie spice (or cinnamon) on the batter while cooking for some added flavor. Cook as you would normal pancakes. Serve with almond butter, coconut butter, and/or berries (buy frozen and heat in a sauce pan to make a homemade fruity 'syrup'), etc. For those of you without autoimmune issues, whole fat cottage cheese is also a delicious topping! Be creative, but step away from Aunt Jemima and Mrs. Buttersworth! | Elke S. Nelson, Ph.D.I'm a Molecular and Cell Biologist, CrossFit Level 1 Certified chica who loves to crossfit, cook, eat, and drink red wine. I'll tell you all about how I do it and why it keeps me so healthy! ArchivesJune 2013 CategoriesAll |


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Tuesday, November 8, 2011
Turkey Turkey Burgers!
We made burgers last night for dinner and thought it would be cute to make actual turkey's out of our Turkey Turkey Burgers.
We cooked our turkey burgers in a pan and then set aside to cool down just a bit. We cut half a slice of cheddar and provolone cheese into feather shapes around the edges. We sliced a pickle and put the slices in the middle of our cheeses. Place the bottom of the bun on the plate and on top of the feathers. Add the turkey burger on top. We used another bottom of a bun to cut out the head and wings with kitchen scissors. Cut out pieces of scrap provolone cheese for the eyes (we used a very small round cutter). Cut out the beak and feet from the scrap cheddar cheese. We cut the tips off of the pickle for the eye balls. Squeeze ketchup on for the waddle.
The kids will have fun making their own turkey burgers! There are so many other things you could use for the feathers like...green beans, carrots, sweet potato fries, mustard, ketchup, etc...
If you like our silly food we would love for you to follow along on our RSS feed , Facebook , & Twitter!
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subset: commoncrawl


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Do I need radar reflector in my situation?
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The other view
I am going to take an opposite point. I don't think you need a radar reflector, and here's why:
-If you sail during the day and watch out for big boats (and stay out of their way) how will a reflector help?
-As already written by a number of people, most of the big boats won't (or can't) move even if they do see you.
I sail on the Long Island Sound, near Port Jefferson. There are frequent ferries between Port Jeff and Bridgeport, CT. I see some big barges, and other large traffic. The sound is wide (100 miles) but not that far accross (less than 15 miles where I am). The ferries travel at about 15 kts and they won't change course for anyone. It's easy to see a ferry, and also real easy to stay out of the way.
Regardless of wether the ferry sees me or now, *I* have to stay out of the way.
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Saints on 6: Ask Steve Harvey
UPDATED 7:43 PM CDT Sep 30, 2013One of the original Kings of Comedy, Steve Harvey, made a visit to New Orleans and answered questions from viewers during the Saints on 6 Countdown to Kickoff show.
Video TranscriptORLEANS. WE'RE TALKING NONE OTHER THAN STEVE HARVEY, WHOSE SHOW CAN BE SEEN RIGHT HERE ON WDSU. WDSU ANCHOR SCOTT WALKER CAUGHT UP WITH STEVE FOR WHAT ENDED UP BEING A LAUGH OUT LOUD EXPERIENCE. p@@÷p @ LOOKS LIKE IT WAS A GREAT TIME WITH STEVE HARVEY. FOR
The views expressed are not those of this site, this station or its affiliated companies. By posting your comments you agree to accept our terms of use.blog comments powered by Disqus


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... And it's: Me. I Am Mariah ... The Elusive Chanteuse. The title comes from a drawing that appears on the back of the album, a self-portrait Carey sketched when she was 3 and a half. The album's new release date, May 26, comes after over a yearlong delay. (Remember when we were told the album was called The Art of Letting Go and that it'd be out last July?) No matter, Mariah promises her album will be as authentic as that childhood selfie, especially for "those of you who actually care and have been with me through it all." Watch a video of her explaining it all below:
There's also a tracklist ripe for speculation, with appearances by Nas, Wale, Fabolous, Mary J. Blige, R. Kelly, and "Dembabies," a.k.a. Mariah's two childen, Roc 'N Roe:
1. Cry.
2. Faded
3. Dedicated (feat. Nas)
4. #Beautiful (feat. Miguel)
5. Thirsty
6. Make It Look Good
7. You're Mine (Eternal)
8. You Don't Know What to Do (feat. Wale)
9. Supernatural (With Special Guest Stars "Dembabies" a.k.a. Ms. Monroe & Mr. Moroccan Scott Cannon a.k.a. Roc 'N Roe)
10. Meteorite
11. Camouflage
12. Money ($ * / …) (feat. Fabolous)
13. One More Try
14. Heavenly (No Ways Tired/Can't Give Up Now)
15. It's a Wrap (feat. Mary J. Blige) [Deluxe edition]
16. Betcha Gon' Know (feat. R. Kelly) [Deluxe edition]
17. The Art of Letting Go [Deluxe edition]
18. Me. I Am Mariah…The Elusive Chanteuse


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University of Helsinki, Helsinki 2003 On-Line Coupled Supercritical Fluid Extraction - Liquid Chromatography - Gas Chromatography in the Analysis of Atmospheric AerosolsMasahiko ShimmoAcademic Dissertation, January 2004.
This publication is copyrighted. You may download, display and print it for Your own personal use. Commercial use is prohibited. © University of Helsinki 2003 Viimeksi päivitetty 10.12.2003/MS |


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Descent of the Holy Spirit † Romanian Orthodox Church † NY
Pagina principala | Home
Evenimente | Events
Despre | About
Adrese Utile | Links
Welcome to the homepage of the
Descent of the Holy Spirit
Romanian Orthodox Church
of New York!
Bine ați venit la pagina bisericii ortodoxe române
Pogorârea Duhului Sfânt,
din New York!
Parish Priest: Rev. Fr. Viorel Dumitrescu
Assistant Priest: Rev. Fr. Ionuț Preda


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To try the thousands of add-ons available here, download Mozilla Firefox, a fast, free way to surf the Web!
CloseChoose from thousands of extra features and styles to make Firefox your own.
CloseName | Kasteo |
Location | Thailand |
Homepage | http://kasteo.deviantart.com/ |
Email address | firstname.lastname@example.com@oetsnullak |
User since | March 5, 2007 |
Number of add-ons developed | 2 add-ons |
Average rating of developer's add-ons | Rated 4 out of 5 stars |
I will stop develop the Noia theme for Firefox and will not public my work on the Mozilla Addons page anymore unless I get the apology letter from Jorge Villalobos, Add-ons Developer Relations Lead and the Mozilla CEO about their action.
I got the email from Jorge 2 weeks ago about my theme description. He said that the instruction about how to active the Noia theme option is a security risk to the Firefox and I must remove it. Without any warning before, he already removed my theme from the recommendation status.
Well, for this first time, I edited my description page, deleted the instruction about how to active the Noia theme option from Mozilla Addons page but I put the link point to my deviantArt page instead.
Today, I got the other email from Jorge again and this time he said that he already moved my Noia theme to the sandbox(inactive my theme) because I still put the link that point the user to my deviantArt page and show them how to active the Noia theme option menu.
He take an action to my Noia theme without any warning before hand.
Who am I?
Am I a worker for Mozilla? Am I get paid to make theme for Firefox?
.... No....
I'm a full time work who have a stable job and this is just my hobby.
So, if you still care about the art work and free work to support Firefox, you should treat the developer much better than this...
I will stop develop the Noia theme for Firefox until I satisfy with their action...
Kongkeat K.
Note from Mozilla: This add-on has been discontinued. Try Noia 4 instead.
This theme is based on the Noia 2.0 icon set by Carlitus( http://carlitus.deviantart.com ).
This add-on is not compatible with your version of Firefox because of the following:
This is a lite version(icon only). This theme is based on the Noia2.0 icon set by Carlitus ( http://carlitus.deviantart.com/ ).
This add-on is not compatible with your version of Firefox because of the following:
No add-on reviews yet.
To create your own collections, you must have a Mozilla Add-ons account.


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Wide coverage translation with GF
The Human Language Translator: a mobile speech and text translation app for Android.
Phrasomatic (conceptual authoring based on Phrasebook)
GF online editor for simple multilingual grammars
(there is also an older prototype)
Minibar (Predecessors: Fridge poetry | Word-completing translator)
Question answering demo for simple math questions.
Tramdemo on YouTube: find your way in Gothenburg public transport system, in six languages (film).
Numeral translator for the iPhone: number words in 15 languages.
Numeral translator: number words in 88 languages. (Java applet)
Letter editor: compose a letter in a language you don't know. (Java applet)
Pizza: order a pizza by speaking to your web browser.
WebALT Math Editor: create mathematical exercises in six languages simultaneously (film).
[Out of order, early May 2012] WebALT Math translator: translate mathematical exercises in a web service using incremental parsing.
Library API browser-editor: construct phrases in the GF resource library


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It's hard enough to sleep well and stay healthy when you first move away from home, but it can be even more difficult with a roommate.
With a bit of advice from the MU Wellness Resource Center, it may be easier to stay on top of a healthy lifestyle during college.
Avoiding illness
There's not much you can do to keep your roommate from getting sick, so when you're confined to the same room, here are steps you can take:
- Sanitation: Disinfecting wipes, hand sanitizers and tissues are good to have around. Your best plan of attack is to clean items you share, such as doorknobs, the microwave and the TV remote. Wash sheets and other removable linens, duvet covers and slipcovers.
- Vitamin C: Taking a vitamin C supplement is a way to help jump-start your immune system. Airborne dissolvable tablets or Emergen C vitamin supplement may be effective.
- Sweat it out: Working out regularly can keep you stress-free and can ultimately improve your immune system. Doctors have found that regular exercise helps boost cells in your body that are poised to attack bacteria, according to fitday.com.
Sleeping well
The average college student needs 7.5 to 9 hours of sleep per day. The Wellness Center lists these effects derived from lack of sleep.
- Fatigue and lack of motivation.
- Moodiness and irritability.
- Concentration and memory problems.
- Weight gain.
- Difficulty making decisions.
- Impaired motor skills and increased risk of accidents.
If you have a roommate who's a night owl or a roommate with a snoring problem, getting enough sleep isn't always the easiest goal to achieve. Here are some solutions:
- Earplugs: If you have a roommate who snores or is just plain noisy, earplugs are your best bet. Listening to music, turning on a fan or listening to white noise can also help drown out noise.
- Consistent bedtime: Even though it can be hard on the weekends, keeping a consistent bedtime can help you fall asleep more easily because it helps reinforce your body's sleep-wake system, according to the Wellness Center.
- Avoid stimulants before bed: Caffeine, nicotine and alcohol can prevent you from sleeping and disrupt sleep. It takes hours for it to be eliminated from your body.
- Comfy bed: Having a comfortable mattress and pillow is the foundation for a good night's sleep because it makes it easier for your body to relax, according to the Wellness Center.
- Have a bedtime routine: If you have the same routine every night before you go to bed, it helps your body wind down. Also if you do relaxing activities with lower lights, it can help ease the transition between wakefulness and sleepiness, again helping you fall asleep faster, according to the Wellness Center.


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Speakers Corner
It's free to register, to post a question or to start / join a discussion
Social Services to visit Dave?
Likes # 0
Posted June 11, 2012 at 10:05AM
Innocent mistake I know, but if it was someone off a council estate they'd have Social Services round in no time
Likes # 0
Posted June 11, 2012 at 10:17AM
I'm not sure what your point is. You acknowledge that it was an innocent mistake, so why the thread?
Likes # 0
Posted June 11, 2012 at 10:21AM
I would have sacked all the police/security staff on the spot!
Ask -call me Dave - if a good dad thinks he or his kids are the most important.
Likes # 0
Posted June 11, 2012 at 10:27AM
Forum Editor
My point is that this was an innocent mistake made by busy parents (with two cars and a security team), which happens a lot.
When it's a member of the public the reaction from the social services, and sometimes the press if they get involved, is somewhat different, and the parents end up in trouble.
Likes # 0
Posted June 11, 2012 at 10:51AM
alan14 - I thought you were on about the TV Channel 'Dave', where those three unruly car vandals are let loose on the British public. ;o]
Likes # 0
Posted June 11, 2012 at 11:08AM
On this morning's BBC's radio4's Today programme, hundred's of people phoned and e-mailed in to say they had done something very similar...so it's no big shakes!...everybody can loose concentration ...it happens.
Likes # 0
Posted June 11, 2012 at 11:15AM
"F.E." -"it was an innocent mistake"
When you hire staff you give them a job description which clearly states their responsibilities.
Busy parents would expect their security team (which costs £millions) to follow instructions.
So if they can not even count heads and be responsible for seeing kids get into a car - how can one feel they can be relied upon in a complex situation. It should have been someone's job to make sure the party/family were in the cars safely.
No ifs no buts they would be gone if they were on my payroll.
Likes # 0
Posted June 11, 2012 at 11:23AM
The thing that crossed my mind was , what a way to go for a family lunch at the 'local'. For them not to be able to travel together as a family unit says much about a PM's job - and how it can be so removed from normality. Difficult for us to even imagine.
Give them a break, it was really no big deal, the family were known at the pub (wouldn't they be!!) and no harm would have come to the child. Fuss about nothing.
Likes # 1
Posted June 11, 2012 at 1:40PM
"I'm not sure what your point is. You acknowledge that it was an innocent mistake, so why the thread?"
Here we have another of those cases where a post is ruined before it begins, someone posts an item which they feel worthy of discussion, the immediate response is an unjustified and totally unnecessary criticism, I wonder how many posters see these and feel twice about posting.
Likes # 0
Posted June 11, 2012 at 2:46PM
The problem is with incidents like this, is that people in senior level politics (and other high activity employment) regard themselves as 'normal every day' people, and perhaps being one of the boy's or girl's.
But in the real world, this is most certainly not true, and these people and their families can be prime targets if and when the occasions happens or presents themselves.
The BBC report seems to suggest that no action will be taken in respect of the protection team, and how this incident occured?.
Likes # 0
Posted June 11, 2012 at 3:59PM
From a family point of view I cannot see any problem as many of us have "misplaced" our children from time to time.
What is more worrying id the security point of view as it could well have been more serious and no one noticed. Sorry definitely not good enough.
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Category:Extinct Birds (Rothschild book)
Extinct Birds (complete title: Extinct birds : an attempt to unite in one volume a short account of those birds which have become extinct in historical times : that is, within the last six or seven hundred years : to which are added a few which still exist, but are on the verge of extinction) is a book by Walter Rothschild which covers globally extinct and rare birds as well as bird taxa which existence are only based on written or oral reports. Only 300 copies were published in 1907 at Hutchinson and Co. in London. All copies are registered and personally signed by Rothschild.
The 45 color paintings and 4 b/w sketches are by John Gerrard Keulemans (d. 1912), George Edward Lodge (d. 1954), Henrik Grönvold (d. 1940), Frederick William Frohawk (d. 1946), and Joseph Smit (d. 1929).
Media in category "Extinct Birds (Rothschild book)"
The following 70 files are in this category, out of 70 total.


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Bluegrass Park at Lexington
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Real estate in Bluegrass at Lexington Park is townhouse living at its best. New home communities with such style and amenities aren't average in any sense of the word. Virginia Beach is a great area with so much to offer and these new homes are right in the thick of it. For those who serve in the military, this neighborhood is close to the Coast Guard Finance Center, Joint Expeditionary Little Creek-Fort Story and NAS Oceana.
No townhouse in this real estate development is smaller than 2,100 square feet. A townhome in Bluegrass at Lexington Park comes with one or two-car garage, professionally landscaped front yard, sodded front and back yard, wood deck, custom Armstrong cabinetry in kitchen and baths, nine-foot ceilings, custom created closets, gas fireplace with slate surround and much more. While many new home communities may be available, they don't all come with such impressive features.
Another reason to feel right at home here in Bluegrass at Lexington Park is the amenities. New home communities aren't supposed to look like resorts- or are they? There is so much to do here this piece of real estate can be a place to get away from it all everyday. Swim at the well maintained pool and meet up with friends at the nearby cabana. Or take the kids to the playground for some afternoon exercise.
One of the best things about living in southeast Virginia is being so close to everything. Golfers can improve their swings at the Bow Creek Golf Course. Shoppers can find all kinds of goodies at Pembroke Mall, Lynnhaven Mall and a wide array of unique shops throughout the area. Salons, medical facilities, dental practices and banks are all right around the corner. Enjoy a world-class meal at one of the top restaurants at Virginia Beach Town Center.
New home communities like this townhouse complex can be a wonderful way to redefine the word "home." While the navigating the Hampton Roads real estate market may be challenging, it is worthwhile when a homebuyer finds the right new home. Bluegrass at Lexington Park is a place to rediscover what home is all about.
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Voltage is defined as existing between two nodes.
Even when we refer to the voltage at a specific node,that voltage is always expressed relative to some other node, typically our ground node. Ground is always zero volts. When expressing current using node voltages, we first find the voltage difference between the two nodes. voltage difference = V1 - V2 current = V/R = (voltage difference)/resistance In the example shown: iA = (V1 - V2)/R or iB = (V2 - V1)/R Note that iA = -iB |
Using this information, now we can generate a KCL equation at a node: Consider this circuit segment. Generate a KCL equation at Node 1. (V1 - V2)/R2 + (V1 - V3)/R3 + (V1 - V4)/R4 + (V1 - V5)/R5 = 0 Note that the above KCL equation has only node voltages as unknowns. The equation is equivalent to: Σ Ileaving = 0I2 + I3 + I4 + I5 = 0 When doing Nodal Analysis, always define currents as leaving the node. |
We will apply Nodal Analysis on this circuit: We will generate enough independent equations for the number of unknown node voltages. This is done by writing a KCL equation at each unknown node. All parameters are node voltages when doing Nodal Analysis. |
Here is the same circuit labeled: Step 1: Assign one node to be ground. You need a reference node so that all other nodes are expressed relative to the reference node. Note that V3 is defined as ground. You can choose any node to be ground if a ground node does not already exist. Step 2: Count the number of unknown node voltages. In this case we have three nodes but one is ground/zero. Therefore we have two unknown nodes V1 and V2. Step 3: Write a KCL equation at each unknown node. Always let currents be leaving the node and express your equations in terms of node voltages - NOT CURRENTS. If you follow these steps you should generate as many equations as you have unknowns: KCL at V1: -2 + (V1 - V3)/3 + (V1 - V2)/4 + 7 = 0 But V3 = 0, therefore -2 + V1/3 + (V1 - V2)/4 + 7 = 0
KCL at V2:-7 + (V2 - V1)/4 + (V2 - V3)/6 = 0 -7 + (V2 - V1)/4 + V2/6 = 0
We now have two equations and two unknowns. All terms are in Amps. |
Here is a circuit with the nodes labeled and ground shown: Note there are real benefits to having voltage sources in the problem. By inspection we can get the following information: V2 - V4 = 18V Since V4 = 0 (ground is always zero) Then V2 = 18V Also by inspection we see that V1 - V3 = 6V We have four nodes, but we already know V4 and V2 Also we already have one equation. Currently we have two unknowns and already one equation, so we only need one more equation. We will apply KCL at one of our unknown nodes Let's try doing KCL at V3: -2A + (V3 - V2)/3 + Ithrough voltage source = 0 But we do not know Ithrough voltage source. Therefore we need to draw a supernode. |
Here we show the circuit with a supernode: A supernode is a closed path enclosing part of the circuit. As with a node,
In this particular circuit, all currents are shown as leaving the supernode.
Therefore we can say: |
A mesh current is the current going clockwise within a mesh.
Here we have two meshes and therefore two mesh currents, I1 and I2.
When expressing voltage using mesh currents, we use Ohm's Law which states V=IR if current is going from + to -. In this case the current in the 6 Ohm going from + to - is (I1 - I2) V = 6(I1 - I2) |
Again we use Ohm's Law to calculate V. In this case the current in the 6 Ohm going from + to - is (I2 - I1) V = 6(I2 - I1) This is exactly the opposite to the equation in the previous box. This is because V is defined with an opposite polarity. Both are correct! |
Now let's do a problem using Mesh Analysis.
Our first step is to generate a KVL equation in each mesh:Let's generate a KVL loop equation in mesh 1. -18 + 2I1 + 6(I1 - I2) = 0 Note that the above KVL equation has only mesh currents as unknowns. The equation is equivalent to: ΣVdrops - ΣVrises = 0The equation reduces to: 8I1 - 6I2 = 18 Let's generate a KVL loop equation in mesh 2. 3I2 + 2 + 6(I2 - I1) = 0 As before the equation is equivalent to: ΣVdrops - ΣVrises = 0The equation reduces to: 9I2 - 6I1 = -2 We now have two equations and two unkonwns. Solving for I1 and I2 requires algebra. When doing Mesh Analysis, always define |
We will apply Mesh Analysis on this circuit using the Short Cut Method: We will generate enough independent equations for the number of unknown mesh currents. This is done by writing a KVL loop equation in each mesh where the mesh current is unknown. All parameters are mesh currents when doing Mesh Analysis. |
Here is the same circuit with all mesh currents labeled:
Step 1: Label all mesh currents and show mesh currents going clockwise. Step 2: Count the number of unknown mesh currents. In this case we have three unknown mesh currents, I1, I2, & I3. Step 3: Write a KVL equation in each mesh. Express your equations in terms of mesh currents - NOT VOLTAGES. The Short Cut Method is used to quickly/easily generate a KVL loop equation for a mesh. To use the Short Cut Method to generate a KVL equation
We will apply mesh analysis to this circuit: When a current source is present, it will give you information about mesh currents by inspection. When applying KVL to the circuit, you can temporarily remove the current sources to 'see' which meshes don't have current sources. It is in these meshes where you will write a KVL equation. Note that sometimes there will not be enough meshes to generate the required number of independent equations. In this case you will have to resort to using a loop instead of just a mesh. |
Here is the circuit labeled:Step 1: Looking at the current sources what information by inspection can be acquired about the mesh currents? I3 = -7A I2 - I1 = 2A Step 2: Count the number of unknowns and the number of equations to determine how many additional equations are needed. We have two equations and three mesh currents. Therefore we need one more equation. Step 3: Determine in which meshes it is possible to write a KVL in equation. This can be determined by temporarily removing current sources to see where closed paths exist. This is shown in the box below. |
Step 4: Looking at the circuit on the right, there are no meshes where KVL can be done. All the meshes have an open-circuit in them. Therefore we have to resort to doing KVL in a loop to generate the the independent equation that we need. There is only one loop here. -4 + 2(I1-I3) + 4(I2-I3) + 6I2 = 0 We now have three equations and three unknowns. Therefore all mesh currents can be found. |


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text:
Category: nicknames for girls
You do your best (Of course you do! You're here!!) to give your child a name that's elegant, enlightened, perhaps even nickname-proof.
And then — maybe from older siblings, from nursery school friends, maybe even from you! — your child ends up with another, unexpected nickname.
Owie Bear. Jojo. Remster. And most distressing, for my own three kids: Ro, Joe, and O. Whoa!
Maybe the nickname is cute, maybe it's horrifying, but in any case it was unplanned.
What do you call your child that you never expected to? What nicknames have they taken on, from the outside world or inside the family nest? What about your own unexpected nicknames and those of your siblings? What are those unexpected nicknames, and where did they come from?
Maybe because Nameberry attracts such serious name lovers, many visitors to the site can't settle for choosing just one name for their babies.
I'm not talking about the trend toward picking two middle names but about the taste for baby girl names that have two very different versions: a classic, elaborate, elegant, formal name with a cute, modern, spunky nickname that may be very distinct in sound and feel.
These two-for-one names seem to work best for girls, as evidenced by a recent message board rundown of the possibilities. And of course it's a phenomenon we've come across frequently on Nameberry before.
Many parents, in fact, say they're only interested in baby girl names that go two ways. And most don't want to settle for the obvious, traditional short form — Penny for Penelope, for example — but are seeking a proper name and an inventive short form.
Some examples of fresh two-for-one names for girls, with thanks to our wonderful berries for some of these creative ideas:
It's astonishing to think that Hattie – just Hattie, all by itself, not Harriet — was Number 27 in 1880, until you realize that many other short forms were among the top choices that year. Minnie was all the way up at Number 5, Annie was Number 11, Nellie, 18, and Bessie, 23. Other nicknames for girls in the Top 50 included Carrie, Jennie, Mattie, Jessie, and Fannie (and obviously, the ie ending was the popular one).
We see the full-fledged revival of this trend today, with Hattie a prime example of one of the vintage nicknames for girls that feel stylish, adorable, ready for a whole new generation of babies.
While choices like Ellie, Josie, and Sadie are already rising through the charts, what follows are our favorites of the next wave of cool vintage nicknames for girls.
You know you've been around a while when you forget your birthday. The third anniversary of Nameberry's launch, earlier in October, came and went without any of us realizing it. But now that we have, we want to pause and take stock of how far we've come with the help of all you wonderful berries over the past three years:
Number of visitors: Nearly 12 million
Number of page views: Almost 90 million
Number of countries populated by berries: All of them. Even you, Chad!
Most-read blog: Baby Names 2011: The Hottest Trends, with nearly a million readers.
How do you tell when popular names get too popular?
If a name is in the Top 10, it might be easy, but what if they're further down the list….and how far is far enough? Judging popular names gets even more difficult when they're short forms, maybe not so popular at all on their own.
Just how ubiquitous is Lily?, an expectant mom asked recently on our forums. Lily as itself is Number 17 on the official popularity list; up there, for sure, but there are only a third as many Lilys as there are girls who get the number one Isabella. So is Lily really one of those names you're going to hear coming and going?
Sadly, the answer may be yes, and here's why.
Lily, along with a handful of other nickname names, is not only popular on its own, but it's used as a short form for several other popular names: Lillian, Liliana, and so on. The result: Many more Lilys than you might guess.
This phenomenon can be applied to names with many spelling variations: Leila or Michaela or Mackenzie in their rainbow of flavors. But today's focus is on nicknames gone wild. Sure, these are adorable, but they all come with a warning label: rampant popularity ahead.
Addie – Addie is sweet and old-fashioned and even fresh-feeling, a followup to the now-overused Abby. But Addie is coming up fast thanks to a host of newly-popular mother names, from the trendy Addison to cool classics Adeline and Adelaide, often chosen specifically because they come with cute short form Addie.
Alex – Alex may be the unisex nickname name of the decade, not only a Top 100 name on its own for boys for a short form for boys' Number 6 Alexander along with a huge contingent of popular girls' names: Alexis, Alexa, Alexandra et al.


text:
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Choose from top brands including: Osram/Sylvania, Original Equipment, CIPA, Hella, Philips, Wagner, Genuine and AC Delco.
One of the most underappreciated safety features on an automobile is the headlight assembly, which allows for safe and efficient driving in a variety of weather and lighting conditions. In addition to its safety applications, headlight assemblies also help contribute to a brand's image and visual identity. Automobile manufacturers spend a significant amount of time designing and improving their headlight assemblies, and in particular the headlight bulbs. Headlight bulbs come in a variety of intensities and styles. The most prevalent headlight bulbs on U.S. roadways are built with a dual-filament construction, but high-end manufacturers are increasingly turning to High-Intensity Discharge (HID) and LED headlight bulbs for their increased luminosity and style. HID headlight bulbs, which are commonly referred to as "xenon bulbs" thanks to the xenon gas that they contain, can be identified by their distinctive bluish hue. Aftermarket HID headlight bulbs are available for many vehicle models but be careful when disposing of HID headlights to ensure that potentially hazardous waste is handled properly; many HID headlights feature the toxic metal mercury in the headlight bulb housing. One of the primary concerns with HID and LED headlight bulbs is the increased glare produced by their beams. Some vehicles utilize a headlight leveling system that can direct the beam up or down, depending on the driving conditions, to reduce overall glare. Many vehicles designed to tow heavy loads, which angle the rear of the vehicle downward and point the hood skyward, include a headlight bulb leveling feature. In the United States the Department of Transportation imposes strict regulations on the types of headlight bulbs that can be installed on a given vehicle. Whereas most of the world operates under an international agreement that standardizes vehicle regulations, the United States utilizes its own vehicle code that prohibits many international headlight bulbs, or imported cars featuring foreign headlight bulb assemblies, from U.S. roadways.
Hella Headlight Bulbs are a necessary part of the automobile's safety and operational systems.
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text:
Vernon Mustangs lasso Hollyburn Huskies
The Watkin Motors Mustangs upended the Hollyburn Huskies of West Vancouver 5-3 Thursday night at Civic Arena.
Coleton Bilodeau, Dawson Chase, Powell Connor, Nick Cherkowski and Dylan Sedlacek scored as the Mustangs won the feature game in the 42nd Coca-Cola Pee Wee Invitational Hockey Tournament. Vernon (1-1) finishes pool play Friday at 3 p.m. against the Seera Icemen of Edmonton.
Denis Tuck, with two goals, and Ryan Upson replied for the Huskies, who are coached by Vernon minor hockey grad Alex McPhee. The Huskies toppled the Icemen 6-1 earlier Thursday and meet the Springbank Whalers of Calgary in their last preliminary game Friday at 12:30 p.m.
The Nanaimo Clippers brushed off the Southland Sabres of Calgary 8-4 late Thursday afternoon. Semifinals in the eight-team tourney go Saturday at 12:30 and 2:45 p.m.
Longtime minor ice official Rick Reilly was honoured before the feature tilt with the Rienie Holland Memorial Award for longtime service.
Read the latest eEdition
Browse the print edition page by page, including stories and ads.
Apr 26 edition online now. Browse the archives.


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Have a photo or a collectible from Don the Beachcomber?
Add it to Critiki! Humuhumu's description:
This Don the Beachcomber location operated in the 1970s and early '80s, and was one of the round, UFO-shaped locations. It was next to the original location of the Chili's chain of restaurants, which is still there today.
The restaurant was bulldozed to make way for a gas station some time in the '80s; a Stop N' Go is there now.
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(This article was first published on NIR-Quimiometría, and kindly contributed to R-bloggers)
This is the second derivative spectra of the raw spectra we have sawn in the post: "Hierarchical Cluster Analysis (ChemoSpec) - 01". In that post we saw some clusters, but the distance between the clusters was not high, so it was clear that some math treatment should be applied to remove baseline shifts and to increase the differences between the clusters as much as possible.
Well, let's see now the HCA in this case:
Well, now it looks much better, Olive samples in one cluster, and sunflower oil samples in another. We can see also two sub-cluster in the sunflower samples. Looking to the spectra we can see some reasons for that more clearly now. That will be treated in the next post.
To leave a comment for the author, please follow the link and comment on his blog: NIR-Quimiometría.
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Direct link to scholarships offered by Govt. of India
List of Private NGOs offering scholarships
Ibn Rushd: (Averroes)
Abu al-Walid Muhammad ibn Ahmad ibn Rushd, better known in the Latin West as
Ummid Assistant
Gandhi Fellowship for Nation Building
Welcome Guest! You are here: Home » Views & Analysis
India has more English speaking readers than England: Ken Follett
Wednesday December 15, 2010 02:46:07 PM, Madhusree Chatterjee, IANS
New Delhi: India is "growing enormously" and increasing numbers of books are being sold here, says international bestselling author Ken Follett who is eyeing the country's 89 million English-speaking people, much more than in England. "I am here in India because books are growing. There are apparently 89 million people in India for whom English is the first language. It is more than the number in England. This country is prospering and growing enormously," Follett, who is in India on a visit, told IANS. "We are selling more and more books here. I would like more Indian readers and Indian friends. That is why I am here," the 71-year-old writer of books such as "Eye of the Needle" and "The Key to Rebecca" added. "Asia and India, the markets of the future," said Follett, who is touring India to promote his new book, "The Fall of Giants", the first of an epic historical and political series, the Century Trilogy. The book has been published in India by the Panmacmillan. Follett is working on the second part of the trilogy that will be published in 2012. The "Fall of Giants" is a chronicle of five families brought together through the dramas of the first World War, the Russian Revolution, struggle for voting rights for women and the horror of British mines in the 20th century. "After writing 'World Without An End' (a medieval historical fiction), I wanted to write another book with that kind of sweep and scope. I thought of the 20th century. It is the most violent and dramatic century in the history of human race. "We killed each other in an unprecedented rate in the 20th century. And yet it is a century of high ideals and democracy and freedom. There were groups within the society that demanded equality. For example, women. So, there is a contrast between high ideals and terrible slaughter," Follett said. Follett, who has authored more than 30 books and is known for action-packed narratives set in an expansive canvas, began his career as a writer in the early 1970s and shot to fame in 1978 with "Eye of the Needle", a successful World War II drama. The snow-haired portly writer is married to former Labour Party MP Barbara Broer. Follett says readers across the world identify with his books. "It sometimes surprises me, but my books are enjoyed by people who have no experience at all of the kind of things I am writing about. For example, I am very popular in Brazil. What did Brazilians make of a story of a building of a cathedral (in the book 'Pillars of the Earth') in the middle ages. But they loved it," Follett said. The writer attributes it to the universality of a powerful narrative. "The basic elements of a good story are completely universal. If you write about love, hatred, battle, revenge, growing up, getting married and having children - and killing your enemies, people all over the world understand it," Follett said. Britain's mining history recur in Follett's novels. The writer says it is a part of his family history. "My grandfather Arthur Evans did exactly what Billy Williams does in the opening scene of the 'Fall of Giants'. At 13, he started to work in the coal mines," he said. The novelist loves to write about World War II - and several books use the war as a core to spin fictional tales. "The Second World War was a battle of good and evil unlike the cold war, which created tremendous international tension and for decades we all thought we were living on the brink of a nuclear holocaust and I think incidentally it also created the modern spy novels. That tension is what the spy novels are all about - James Bond stories and Len Deighton stories," he said. The movelist, who was in the capital for a day Monday, divided his time between interviews and signing books at an interactive event organised by Om Books International before flying to Chennai.
(Madhusree Chatterjee can be contacted at email@example.com)
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NECL recruits fresh graduate engineers mostly at the entry level. The recruitment takes place once a year. NECL has a two stage screening procedure.
Interview for 10 to 25 minutes to test the technical knowledge
Short listed candidate through interview, will be called for a two week duration, training-cum-personality check session. During these two weeks engineers are briefed about the company's philosophy, work culture and basics of civil construction / management. All engineers have to undergo a personality test and have to present a technical paper on any subject of their choice.
Career Growth
NECL also provides ample opportunities to the executives to use their ingenuity and imagination. During initial years, engineering executives are rotated in various areas of activities to acquire an adequate, balanced knowledge on all company activities. Right executives are given specialised training to acquire advanced management skills.
Climb up in the managerial ladder is on a time reach for the first two steps (3 years in each step) and there after on performance.
Company expects total dedication and hard work from all its employees and in turn provides congenial atmosphere to work and prosper.
Exceed your expectations at NAVAYUGA ENGINEERING COMPANY LIMITED! Together we'll make things happen.
Please forward your CURRICULAM VITAE along with testimonials to :
The Manager ( Personnel) NAVAYUGA ENGINEERING COMPANY LIMITED 48 - 9 - 17, DWARAKANAGAR, VISAKHAPATNAM - 500 016 ANDHRA PRADESH. Tel: +91 891 2754602 Fax:+91 891 2747362 Or by Email to :