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The Weight Loss Superfood You Should Eat Daily: Probiotics in Food
See this Nationally Syndicated article "Weight Loss Superfood: 6 Tips for a Healthy Gut" in my Op-Ed column in LiveScience.com and Fox News
Over the years, I've noticed that clients who added a certain item to their diet seemed more likely to lose weight. And this happened even when their calorie intake remained the same. What is this superfood? It's nothing weird, it's not a supplement, it's cheap and found everywhere — And it's a product that may go back to Neolithic times: yogurt.
For years, I've wondered why this versatile food worked so well, and now, new scientific research is backing my observations. It turns out that the bacterial organisms in the digestive tract — about 100 million of them (10 times the number of human cells), collectively called the microbiome — are akin to a fully functioning organ, and can have a positive or negative effect on human health.
At a National Institutes of Health conference entitled "The Human Microbiome: Implications for Nutrition and Clinical Practice," held in March in Bethesda, Md., Cindy Davis of the Office of Dietary Supplements at the National Institutes of Health, shared some findings. "The microbiome is influenced by several dietary components," she said. One of which is yogurt.
Probiotics plus prebiotics
Why is this? Yogurt contains a class of bacteria called probiotics that "remain alive during processing and shelf life, survive digestion and then cause health benefits," said Jo Ann Hattner, a registered dietitian, consultant at the Stanford University School of Medicine and co-author of "Gut Insight." She added that together with certain foods known as prebiotics, probiotics create a symbiotic relationship that profoundly benefit your microbiome and your health.
"Prebiotics are nondigestible, fermentable carbohydrates that stimulate and promote activity of beneficial gut bacteria," Hattner co-wrote in a recent issue of San Francisco Medicine, a publication of the San Francisco Medical Society. "Prebiotics are the booster substance for probiotics. As the beneficial gut microbes increase in number, pathogenic bacteria — such as Salmonella, Campylobacter and E. coli — decrease.""Ingesting prebiotics is a practical way of manipulating the microbiota, since they support and increase the beneficial bacteria population in the gut," Hattner added. "Together, probiotics and prebiotics are an important duo. In addition, prebiotic fibers are components of the healthiest foods on the planet — natural plant foods."
To achieve maximum benefit, you need both kinds of food: probiotics and prebiotics, and new research is finding the health benefits may be vast.
"These bacteria protect us by preventing infection and enhancing immunity, and that makes gastrointestinal health critical to overall health," Hattner said.
More benefits of the microbiome
In addition, research is finding that a healthy microbiome may play a role in reducing inflammation, a risk factor involved in illnesses ranging from colds to cancer, heart disease, arthritis and cognitive decline.
These bacteria may also help burn body fat and reduce insulin resistance, a precursor to diabetes, according to a recent study published in the journal Nutrients. Interestingly, "Mother's milk contains both pre[biotics] and probiotics," said Hattner. So it transfers the health benefits to the baby. This may explain studies that show people who were not breastfed are more likely to be overweight.
Prebiotics are important because they nourish the probiotics, increasing their effectiveness — and prebiotics are in a host of foods.
Still, nutritionists are in the initial phases of human research, and there is much to be learned. In the meantime, the message is clear: Eat a plant-based diet and plenty of yogurt!
1. Eat probiotics like yogurt, kefir and soy yogurt
2. Eat prebiotics (from Hattner's article) such as:
- fruits like apples, bananas, berries, raisins and kiwifruit
- agave;
- greens, onions, garlic and leeks
- lentils, chickpeas and beans
- brown rice, corn, buckwheat, flaxseed, whole wheat, whole rye, barley
- almonds
- honey
- green tea
3. Use artificial sweeteners with caution. (A preliminary study found that artificial sweeteners may effect the microbiome negatively, increasing body fat and insulin resistance.)
5. Breastfeed your baby.
6. Don't count on probiotic pills or supplements to improve your microbiome, as there isn't one that has passed the tests needed for a health claim. (This was also a point made by scientists at the NIH conference.)
The importance of your digestive system's microbiome should not be underestimated. It affects every organ in the body, bringing about sickness or health. Many experts believe this research is bringing about a revolution in health care.
Interestingly, the recommendations registered dietitians and nutritionists have been making for decades is being proven correct: "Eat a plant-based diet!" Just be sure to include fermented foods, such as yogurt!
Najmieh's Yogurt and Spinach Dip
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A Chocolate A Day? Chocolate Demystified
- At February 6, 2014
- By Katherine
- In News, Recipes
- 0
Is it true that a chocolate a day will keep the doctor away? That's what many chocolate companies would like you to believe in their Valentine's Day advertisements. While it looks like cocoa has many health benefits, the chocolates you buy from your local stores may impart little of those benefits.
A Rich History
The cacao bean, grown mainly in Latin America, Africa and Asia, is loaded with beneficial compounds. In fact, its early uses, dating back 3,000 years were mainly medicinal. They have ranged from curing fatigue, angina, constipation, dental problems (tartar removal), dysentery, gout, an "overheated" heart, skin eruptions, fevers, and seizures. One doctor in the 1500s found it made people "extraordinarily fat" if used frequently and so it was prescribed for the thin and weak, according to an article in The Journal of Nutrition. It has been highly prized for centuries, which is reflected in its scientific name, Theobroma cacao, meaning "Food of the Gods."
Eurpoeans discovered cocoa in the 1500s and over the next few centuries, chocolate, which we know and love so well was born. In this century, chocolate (processed cocoa with added fat, milk and sugar) has been enjoyed for its melt-in-your mouth texture and flavor, with its health giving properties largely forgotten by the civilized world, until recently.
In 1997, Harvard professor Norman K. Hollenberg published a landmark epidemiological study focused on cocoa. He found that high blood pressure was a rarity among Panama's Kuna Indians who also didn't experience the typical age-related increases. He at first attributed it to genetic protection. But, when the Kunas migrated to Panama City, their blood pressure increased, pointing to an environmental cause. Upon examination, Hollenberg found the Kunas drank large amounts of indigenous, unprocessed cocoa. Subsequent experiments conducted by Hollenberg and others, have found that cocoa, if high in flavanols, the beneficial plant compounds scientists believe impart most of cocoa's benefits, relaxes the blood vessels, an important protection against hypertension and heart disease.
The Growth of Chocolate Research
Since Hollenberg's findings, cocoa research has intensified, mainly due to the largess of companies like Mars, Inc, most famous for Milky Ways and M&Ms. What's striking is that candy companies, such as Mars and Nestle's, have hired respected nutrition scientists and have been largely responsible for the advancement of cocoa research. Mars has collaborated with such institutions as Harvard, the University of California at Davis, and even the United States Department of Agriculture's Agricultural Research Service. Through their research and others, many interesting discoveries about cocoa's health benefits have been made.
The flavanols in cocoa help maintain a healthy vascular system, relax blood vessels, they reduce blood clotting – an aspirin-like affect –reduce oxidative damage, and improve blood flow. A study in the American Journal of Clinical Nutrition found cocoa also reduces inflammation. All of which reduces heart disease risk.
There have been some suggestion that flavanols can be used to treat vascular diseases like dementia, pre-eclampsia in pregnant women, and anything related to blood flow. Emerging research is looking into cancer as well.
But what about that chocolate bar in your vending machine? Are there any health benefits there? The answer: probably not much.
Most research about chocolate's health benefits have used unsweetened cocoa or specially formulated high-flavanol chocolate. Unfortunately, these compounds are rarely in the chocolate we eat in 21st century America. Flavanols impart a bitter taste so they've been removed from most popular products to improve their flavor.
Most of the flavanols are in the cocoa beans and the level decreases with each processing step when it goes from the bean, to the cocoa powder and ultimately a finished chocolate product.
Since flavanols and their health benefits are a new discovery, chocolate companies are just beginning to see if there are ways to keep flavanols consistently high, but still have a tasty, popular product.
Katherine's Chocolate-for-Health Tips
You'll get more flavanols, and therefore health benefits, with less processing. The first choice is cocoa, which isn't Dutch processed – as when cocoa is "Dutch processed with alkali" the flavanols are reduced. Look for chocolate which has the highest percentage of cocoa as possible and to save calories, look for chocolate with lower fat and sugar levels. In general, cocoa is your best first choice. Second choice is a semisweet or bittersweet chocolate with a high cocoa percentage. Some chocolates go as high as 85% cocoa, but legally can be as low as 35%. I recommend no more than an ounce a day, which may be about 110 – 150 calories, depending on the chocolate. Any more than that and you're probably going to take in too many calories for weight control.
The numbers:
Type of Chocolate Mg Flavonols Calories
1.3 oz Dark Chocolate Bars, Average*: 82 mg 187
1.3 oz Milk Chocolate Bars, Average*: 42 mg 198
1 TBSP Unsweetened Cocoa Powder, Average*: 75 mg 12
*USDA's Nutrient Data Laboratory
Use this incredible chocolate fondue recipe for berries, sliced pears, bananas, apples, pears, candied orange peels, and dried such as mangos, or any favorite fruit!
Katherine's Hot Cocoa:
1 tsp or 1 Tbsp unsweetened cocoa, to taste
1 tsp or 1 Tbsp honey
1 cup Skim Milk or 1% Milk or Soy Milk
Heat in microwave for 2 – 3 minutes and stir to blend the chocolate.
Using 1 teaspoon of cocoa and sugar, contains approximately 25 mg flavanols and 115 calories (zero saturated fat), depending on the milk used.
Using 1 Tablespoon of cocoa and sugar, contains approximately 75 mg flavanols and 153 calories
Are you interested in chocolate's health benefits? How much chocolate do you eat? Let me know in my "comments" section below…
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Kale and Spinach Gratin with Garlic, Rosemary and Thyme Smothered in Olive Oil Bechamel Sauce
- At November 20, 2013
- By Katherine
- In News, Recipes
- 0
Any greens will do in this versatile recipe.
Serves 6
1 pound Kale, cleaned and stems removed
2 pounds Spinach, cleaned and stems removed
1 Tablespoon Olive or Canola Oil
1 Large Garlic Clove, minced
2 teaspoons fresh Rosemary, chopped (or 1 tsp dry)
1 teaspoon fresh Thyme leaves, chopped (or ½ tsp dry)
1 recipe Olive Oil Bechamel Sauce (see recipe)
Salt and Freshly Ground Pepper to taste
¼ Cup Parmesan or Gruyere Cheese, freshly grated
Preheat oven to 400 degrees F. Wash the Kale and Spinach and remove the tough stems. Chop roughly. Heat the oil in a large iron skillet over medium-low heat. Add the garlic and cook until it just begins to color. Add the greens, the rosemary, and thyme to the pan, and let cook a couple of more minutes while stirring until the greens are wilted.
Stir the Bechamel sauce into the greens. Add salt and pepper. Pour into an oiled 2-quart soufflé or heat resistant glass dish and sprinkle the cheese on top. Bake at 400 degrees F for 20 to 30 minutes, or until the top is just beginning to brown.
Olive Oil Bechamel Sauce
This is a classic French white sauce, but using healthy olive oil instead of butter.
Makes 2.5 cups
3 Cups 1% Milk
2 Tablespoons Olive Oil
2 Tablespoons Flour
Salt and Ground Pepper to taste
Pinch of grated nutmeg (optional)
Simmer the milk in a saucepan on medium-low heat. Meanwhile, heat the olive oil in a heavy skillet. Add a bit of flour, and when it sizzles, add the rest. Stir constantly with a wooden spoon or whisk over medium heat. Do not brown. Whisk in the hot milk. Return the mixture to the heat, stirring until the sauce thickens. Reduce to low making sure it does not burn. Add salt, pepper and nutmeg to taste.
Deep Green Leafy Vegetables have the highest antioxidant content of all vegetables. High in fiber, they are rich in minerals, B-vitamins, beta-carotene, and lutein, a compound which may help reduce the risk of age-related macular degeneration (the leading cause of preventable blindness). Absorption of carotenoids, such as lutein, in your body is increased by cooking and by the presence of fat (so cook in a little healthy olive or canola oil!).
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Summer's Last Sigh… Market Recipe: Greek Salad with Heirloom Tomatoes
- At September 27, 2013
- By Katherine
- In News, Recipes
- 0
Don't say good-by to summer yet. There is still plenty of summer's most lovely seasonal produce, particulary heirloom tomatoes – my favorite – to entertain with, as evidenced by Four Seasons' beautifully prepared Greek Salad with Heirloom Tomatoes, and other recipes from Diet Simple Farm to Table Recipes. They were uniquely and beautifully interpreted by the Four Seasons Hotel Executive Chef Douglas Anderson for my presentation, "Four Steps For Strengthening Muscles – Some Surprising News" exclusively for Four Seasons Health Club members.
Every vegetable in the recipe – the tomatoes, cucumbers, peppers, sweet onions, and garlic – can be found at the local Farmers Markets at Rose Park on Wednesday or Dupont Circle on Sunday or any other Fresh Farm Market locations. The possibilities are endless! This is a naturally vegetarian recipe. But for the meat lovers, it's great with grilled chicken or seafood on the side.
"Katherine's Market Recipes," are designed to be delicious, easy, quick, family-friendly, nutritious (heart-healthy & diabetes-friendly), and to highlight produce found at our local Farmers Markets this week. At your Farmers Market, you'll find produce picked at peak ripeness, which means maximum flavor, texture and nutrition. You're also helping save the environment when you buy at your Farmers Market. Here's how…
Greek Salad with Heirloom Tomatoes
From Diet Simple Farm to Table Recipes: 50 New Reasons to Cook in Season!
8 servings
2 Tablespoons Freshly Harvested Extra Virgin Olive Oil
2 Tablespoons Freshly Squeezed Lemon Juice (1 Lemon)
1 Tablespoon Chopped Fresh Oregano or Basil (or 1 tsp dried)
1 Clove Garlic, Minced (optional)
Salt and Pepper to Taste (Salt is not necessary with the cheese and olives)
2 cucumbers, peeled, seeded and sliced into a half-moon shape
1 onion, peeled and chopped coarsely
1 medium yellow, purple or green bell pepper, cored, seeded, chopped into large bite-size pieces
1 cup pitted Kalamata or other Greek Olives
4 Heirloom Tomatoes, quartered, and cut into large, bite-size pieces
4 ounces Feta or Goat Cheese, broken into small bits
Combine the vinaigrette ingredients in a large salad bowl and whisk until blended. Add the cucumbers, onion, pepper, and olives and toss into vinaigrette. Let sit for twenty minutes to marinate. Add the heirloom tomatoes and cheese when ready to serve.
Tomatoes are one of the "superfoods." Men who consumed 10 or more servings of tomato products a week had a 35% decrease in risk of prostate cancer relative to those who consumed 1.5 servings or fewer per week. This is largely attributed to "lycopene" in the tomatoes, which is also in other red fruits such as watermelon, pink grapefruit and guava. Men with lycopene levels in the top 20% had a 46% decrease in risk of heart attack compared to those in the bottom 20%. Lycopene is a potent scavenger of gene-damaging free radicals. But don't expect to get it from a supplement. You must eat the tomato as you need the whole food to receive the benefits! Here's an explanation…
Lycopene (Red fruits such as tomatoes, watermelon, guava): Many studies have shown that lycopene-rich foods reduce the risk of prostate cancer, but the mechanism behind that reduction was not well understood until now. A recent study found that lycopene has a substantial protective effect against prostate cancer by interfering with the genes that would allow the prostate cancer cells to grow and survive. The American Institute for Cancer Research recommends that men take advantage of lycopene's cancer-preventing effects and fill their diets with foods such as tomatoes, watermelon and guava.
- Bottom line: Fill your diet with lycopene-rich foods such as tomatoes, watermelon, and red grapefruit. Remember—the cancer-fighting properties of lycopene in tomatoes are much stronger when the tomatoes are cooked, such as in marinara sauce or tomato soup.
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Summer Peach Crisp with Nuts, Dried Fruit and Ginger
- At August 20, 2013
- By Katherine
- In Recipes
- 0
Today is the 11th "Katherine's Market Recipe," all of which are designed to be delicious, easy, quick, family-friendly, nutritious (heart-healthy & diabetes-friendly), and to highlight produce found at our local Farmers Markets this week. At your Farmers Market, you'll find produce picked at peak ripeness, which means maximum flavor, texture and nutrition. You're also helping save the environment when you buy at your Farmers Market. Here's how…
For my "Autumn Apple Crisp with Nuts, Dried Fruits, and Ginger," I recommend you buy the apples or pears at Georgetown's Rose Park Farmers Market (your last chance this year) on Wednesday, or Dupont Circle's Fresh Farm Market (open year-round) on Sunday.
Katherine's Summer Peach Crisp with Nuts, Dried Fruit & Ginger
By Katherine Tallmadge, M.A., R.D.
This will become a favorite holiday dessert – delicious, but quick and simple, too. And, heart healthy – using predominantly whole grains and nut oil instead of butter – and filled with fruit and nuts.* This Apple Crisp is very versatile with its main ingredients. Use a crunchy, tart Fall Apple, an Anjou Pear, or a combination of both. Use any dried fruit, your favorite nut, and a nut oil for maximum flavor.
Serves 12
½ Cup Pure Maple Syrup
½ Cup Raisins, Dried Cranberries, or a mix of both
2 Tablespoons Fresh Squeezed Lemon Juice
1 Tablespoon Minced Candied or Crystalized Ginger, or less if you like it less strong
2 Tablespoons All-Purpose Flour
3 pounds Seasonal, Ripe Peaches, peeled and thinly sliced
1-1/2 Cups Old Fashioned Rolled Oats
½ Cup Chopped Walnuts, Pecans, Hazelnuts, any favorite Nut – or a mixture**
½ Cup Brown Sugar
1/3 Cup Whole Wheat Flour*
½ teaspoon Ground Cinnamon
1/3 Cup Walnut Oil, any Nut Oil,** or Canola Oil
Preheat oven to 350 degrees F.
Prepare filling: In a large bowl, mix the maple syrup, dried fruit, lemon juice, ginger, and flour. Add the peaches and mix well. Pour into a 9-by-13-inch baking dish.
Prepare Topping: Mix the oats, nuts, brown sugar, whole wheat flour, and cinnamon. Add the oil and mix until the topping is moist. Pour over the filling in the baking dish.
Bake for 45 to 50 minutes or until the apples are tender and the crumble is golden brown. Let stand for 10 minutes until serving
300 calories per serving.
"Katherine's Summer Peach Crisp with Nuts, Dried Fruits, and Ginger" is adapted from a recipe in "Eating Well" Magazine.
*A whole grain – whole oats and whole wheat flour – has three parts: bran, germ and endosperm. The bran and germ contain fiber, Vitamin E, B vitamins (thiamin, niacin, riboflavin and pantothenic acid) minerals (calcium, magnesium, potassium, phosphorous, sodium, selenium and iron), protein, essential oils, antioxidants and phytochemicals (plant substances that may protect health). The endosperm contains mostly starch with a little protein and very few nutrients. When a grain is refined, turning whole wheat flour into white flour or brown rice into white rice, only the nutrient-poor endosperm is left. The heart-healthy, cancer-fighting riches found in the bran and germ are lost. Learn more about whole grains…
**Nuts – Every time a new study comes out about nuts – any nut – it's positive news. Nut eaters around the world have fewer heart attacks, and we know that most of the protective nutrients are in the oil of the nut. While you already know each nut has a different look and flavor, each nut also has its own unique nutritional characteristics. For instance, almonds are the highest in protein and Vitamin E, and the lowest in artery-clogging saturated fat. Walnuts are the only nut with omega-3-fatty acids. Pecans have the highest antioxidant content. Pistachios contain lutein, a compound which may significantly improve eye health. ALL nuts are good for you. My favorite: Italian Hazelnuts!
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Simple, Sumptuous, Seasonal Summer Recipes
- At August 20, 2013
- By Katherine
- In News, Recipes
- 0
Summer is a season filled with beauty!
Beautiful, sunny weather, beautiful afternoons spent with family and friends, and, of course, beautiful fresh produce straight from the garden. Summer is bursting with an abundance of delicious ingredients like juicy peaches, sweet melons, cool cucumbers and heirloom tomatoes. Take advantage of summer's bounty with these quick and easy recipes… These recipes – and so many more – are found in my new Diet Simple companion cookbook:
Diet Simple Farm to Table Recipes: 50 New Reasons to Cook in Season!
Available soon as an e-book and paperback: $14.99
Melon Chunks with Crumbled Feta and Fresh Mint
Fresh Summer Salsa with Watermelon
Silvestro's "Italian" Gazpacho
Kjerstin's Chicken Salad with Sweet Melon, Peaches, and Toasted Walnuts
Salad of Fingerling Potatoes, Green and Yellow Beans with a Lemony-Garlic-Herb Dressing
Zucchini Ribbons with Fresh Lemon Vinaigrette
Fresh Kale and Summer Peach Salad with Toasted Almonds and Balsamic Vinaigrette
Summer Peach Crisp with Nuts, Dried Fruit and Ginger
Dark Chocolate Dipped Seasonal Fruit & Fruit Popsicles
These recipes and so many more can be found in Diet Simple Farm to Table Recipes: 50 Reasons to Cook in Season!
ONLY $4.95 (Available soon as an e-book and paperback for $14.95)
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Nutrition for Heart, Brain and Sexual Health
- At July 25, 2013
- By Katherine
- In News, Recipes
- 0
Most people know that nutrition is crucial for heart health, even if the specifics are sometimes a bit confusing. But very few people realize just how important nutrition is for brain and sexual health, too, and that the three intersect quite nicely.
My clients regularly ask me: Do certain foods affect my brain? Even my sexual health? My answer: Yes! What you eat profoundly affects the brain, memory, and mental function. And – lucky for us – scientific research confirms brain, heart and sexual health benefit from similar foods, nutrients and behaviors. See by article: Brain Health Do's & Don'ts and get the full scoop…
At my Four Seasons talk, the Four Seasons Hotel Executive Chef Douglas Anderson prepared three of my recipes beautifully and uniquely: My "Seared Ahi Tuna with Wasabi Vinaigrette" from Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspiration…
my "Cool Cucumber Soup with Yogurt & Cilantro" from Diet Simple Farm to Table Recipes: 50 New Reasons to Cook in Season"…
and my "Melon Chunks with Crumbled Feta and Fresh Mint" (see recipe below) from Diet Simple Farm to Table Recipes: 50 New Reasons to Cook In Season"
A great time was had by all and everyone chose a plan of action to incorporate a new healthy habit into their lives. Now that's transforming lives!
Melon Chunks with Crumbled Feta and Fresh Mint
This is an unusual combination of flavors and textures, and a delight on the palate. Use any kind of melon that happens to be in season.
Serves 8
2 pounds melon chunks (about 1 small cantaloupe or seedless watermelon)
½ pound Feta Cheese or other similar cheese
8 small mint leaves, Chiffonade (Basil will also work)
Combine ingredients in a large bowl and serve!
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Farmers Market Recipe: Fresh Kale & Summer Peach Salad with Toasted Almonds & Balsamic Vinaigrette
- At July 19, 2013
- By Katherine
- In News, Recipes
- 0
"I don't normally like kale, but this salad is delicious!" is a comment I hear over and over when I serve this dish. Last year around this time, I was volunteering at an Anacostia Farmers Market. At the time, there was only one produce farmer at the market and all he had the day I was coming was peaches, kale and potatoes! My job at the Farmers Markets is to inspire people to buy the locally grown produce available that day, but what the heck was I going to do with kale, peaches and potatoes? I was stumped! Then I leafed through my own book, Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations, and got inspired by one of Chef Carla Hall's contributions to my book, her "Hearty Greens Salad with Warm Balsamic Cherry Vinaigrette." Aha! I can do a variation on the theme, I thought, use peaches, add some crunch with toasted almonds and VOILA! It was a HUGE HIT at the Anacostia Farmers Market. So I've included this wonderful recipe in my new book: Diet Simple Farm to Table Recipes (Bookbaby 2013)
Today is the 5th "Katherine's Market Recipe" of 2013, all of which are designed to be delicious, easy, quick, famiy-friendly, nutritious (heart-healthy & diabetes-friendly), and to highlight produce found at our local farmers markets this week. At your farmers market, you'll find produce picked at peak ripeness, which means maximum flavor, texture, and nutrition. You're also helping save the environment when you buy at your farmers market. Here's how…
Serves 6
3 Tablespoons Extra Virgin Olive Oil
1 Tablespoon Balsamic Vinegar
Salt and Pepper to taste
Salad Ingredients:
6 Handfuls of fresh Kale (or other greens), washed, tough stems removed, and torn into bite-sized pieces
2 Cups Fresh Sliced Summer Peaches and/or any seasonal Berries
2 Ounces toasted slivered Almonds
½ Sweet Onion, peeled and sliced
In a large bowl, add the olive oil, vinegar, salt and pepper. Whisk together. Add the kale, onion, almonds, and peaches and toss together. Serve immediately.
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Swedish Midsummer: Feast the Night Away!
For weeks on end, the sun never sets during Sweden's summertime. It's daylight round-the-clock. Every year, during one of those "white nights," the Friday nearest the 24th of June, all of Scandinavia turns out to feast until morning. After long winter months of what seems like never-ending darkness, sun-starved Swedes join the rest of Scandinavia in celebrating the summer solstice – the year's longest day.
Swedes call the celebration Midsummer Eve
It is more than just a holiday, however. Midsummer Eve, often lasting through Saturday – and sometimes the whole weekend – is the national excuse for the biggest parties of the year. The revelry is non-stop.
Beginning Friday morning, families gather to set the scene. Every spare piece of furniture is moved outdoors, setting up a festival atmosphere. Large wooden crosses are turned into maypoles decorated with flowers, ribbons and leafy branches.
The maypoles are raised, and hours of dancing, singing and community wide camaraderie get under way. By late afternoon the revelry has served its purpose. Gnawing hunger has prepared the celebrants for the main event: the feast, Sweden's famed smorgasbord.
Smorgasbord is a Swedish invention and is literally a table of open-faced sandwiches. Though its origin was a simple array of hors d'oeuvres, smorgasbords today are exhaustive buffet-style spreads, the Swedish version being the best known.
There are appetizers, salads, main courses and desserts. The dishes signal summer's first harvests: freshly clipped dill, tender root vegetables, fish and other seafoods, and strawberries grown in the country.
There are cured ingredients, as well. Pink rolls of cured salmon are wrapped around dill sprigs, with yellow mustard sauces and peppercorns alongside. There is marinated herring and coarse salt, as well as dill and other pickles. Dairy products also are important, including eggs, cheese and cream.
The traditional drink is aquavit, Swedish vodka spiced with anise and caraway. It is served in tiny schnapps glasses. The Midsummer toast, which loses something in translation, usually amounts to a unanimous gulp followed by a chant of "rah, rah, rah, rah."
Actually, preparation of Midsummer food usually begins a couple of days before. Local fishermen stack their just-caught salmon in rickety wheelbarrows, roll them into town and go door to door displaying their wares for inspection by anxious cooks.
The fish are carefully examined in solemn transaction, the cook – usually my Grandmother – signaling the final selection with an abrupt, "This will do!" The fisherman nods, satisfied, and carries the fish to the kitchen where it lands on the table with a thud. The smell of the sea enters the house with the day's catch. The best knife has been sharpened for this moment: the start of Midsummer Eve cooking.
Aquavit and Marcus Samuelsson's Gravlax Club Sandwich
Gravlax and Mustard Sauce
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Katherine's Market Recipe: Salad of New Potatoes & Asparagus with Lemony-Garlic-Herb Mayonnaise Topped with Poached Salmon
- At May 27, 2013
- By Katherine
- In News, Recipes
- 0
FREE: Download and print my entire new spring recipe chapter from my upcoming cookbook: "Diet Simple Farm-to-Table Recipes," try a recipe, post its picture and your impressions on my Facebook page, and I'll enter you in my contest for free Personalized Nutrition services. This wonderful recipe, along with many others, is included!
Today is the 4th "Katherine's Market Recipe" of 2013, all of which are designed to be delicious, easy, quick, famiy-friendly, nutritious (heart-healthy & diabetes-friendly), and to highlight produce found at our local farmers markets this week. At your farmers market, you'll find produce picked at peak ripeness, which means maximum flavor, texture, and nutrition. You're also helping save the environment when you buy at your farmers market. Here's how…
For my "Salad of 'New' Potatoes & Asparagus with Lemony-Garlic-Herb Mayonnaise," I recommend you buy the asparagus, green onions, tomatoes and tiny potatoes at Wednesday's Rose Park Farmers Market, Saturday's Glover Park-Burleith Farmer's Market, Sunday's Dupont Circle's Fresh Farm Market - OR on Sunday, come visit me demonstrating this incredible recipe at the new Downtown College Park Farmers Market.
Salad of "New" Potatoes and Asparagus with Lemony-Garlic-Herb Mayonnaise Topped with Poached Salmon
by Katherine Tallmadge, M.A., R.D.
This "salad"features the best of spring-time gifts: asparagus, green onions, thin-skinned tiny new potatoes and salmon. It can be served warm as a great holiday side dish, or enjoyed cold. The mayonnaise dressing brings out the flavor of any vegetable, especially if allowed to soak into still-warm, just cooked asparagus, haricots verts (the tender French green bean), delicate, small, thin-skinned "new" potatoes, or broccoli. The salmon can be poached, grilled, smoked or cured: your choice!
Serves 6 to 8
Mayonnaise Dressing:
1/4 Cup Mayonnaise, preferably made with Canola or Olive Oil
Grated Zest and Juice of 1 Lemon
2 Garlic cloves (or more, to taste), mashed
1 Tbsp (or more, to taste) Tarragon or other fresh herb such as Dill
Salt and Pepper, if desired (none needed)
1 quart Asparagus, tough end removed, and cut into 2-inch pieces
1 pint small New Potatoes with skin, cleaned but not peeled (optional)
2 Red Bell Peppers, roasted (if desired) and chopped
1 pint cherry tomatoes, sliced in half
1 Bunch (about 4 – 5) Green Onions, chopped
2 pounds of salmon fillet
1 Bunch Fresh Dill
1 teaspoon Salt
Place the salmon in a frying pan large enough to hold it laid out flat. Pour cold water over salmon until it is covered. Add salt and dill to the pan. Place lid on the pan. Bring to a boil, then turn off the heat and let sit about ten minutes in the hot water. Remove the fish from the water when the flesh is opaque when checked with a fork. Let cool, if desired.
Prepare the dressing in a bowl large enough to fit the salad ingredients by mixing the mayonnaise, the lemon, garlic and fresh herb of your choice. Place in refrigerator to keep chilled.
In a frying pan large enough to fit the asparagus end to end, steam or boil the asparagus slightly (in a small amount of water) for about 3 minutes, until they are al dente (firm, but not hard, with resistance to the bite). Drain and immediately toss in ice water to stop the cooking process. Place in the bowl of cold mayonnaise dressing. Toss to coat with mayonnaise dressing. Put the bowl back into the refrigerator to halt the cooking process.
Slice the small potatoes in half or quarters, depending on their size. Boil the potatoes for about 5 or 10 minutes, until tender when pierced by a fork. Drain and place in the bowl with the mayonnaise and asparagus. Toss to coat with the mayonnaise dressing. Place in the refrigerator.
Roast the red bell peppers if desired, chop, and add to the mix. Chop the white part of the green onions, cut the cherry tomatoes in half, and place in bowl with the other vegetables; toss.
Serve the salad with about 4 ounces of salmon on top of each serving.
For more of my fantastic spring recipes…


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SEATTLE-- Most people would enjoy getting a $7,000 check in the mail. In the case of one West Seattle man, all the check indicated was his identity had been stolen.
The check had my Social Security Number on it as well as another woman's name, he said, asking us not to release his name. I immediately became suspicious.
The check arrived two weeks ago andclaimed to be a tax refund. This despite the fact the man already knows he's not getting one, in fact he owes the federal government money.
He contacted the Internal Revenue Service, credit agencies and the police, only to find this kind of scam is more widespread.
The man volunteers at Holy Rosary School as a coach, and soon discovered other parents and volunteers at the campus had their taxes falsely filed as well. It is believed the database of background checks conducted by the church was compromised.
Somebody having my identification, being able to open accounts in my name, he said, It's definitely a concern.
Monday, the Archdiocese of Seattle confirmed it sent a letter to the Catholic community informing them of income tax filing fraud within the membership. It is unclear how widespread it might be, the letter indicated.
At Holy Rosary Church, staff said at least eight families and five staff members had been affected.
It's still really a mystery to us and to the Archdiocese and to whoever else beyond the church has discovered they've been compromised, said Fr. John Madigan from Holy Rosary.
The Archdiocese said if any parishioners think they are victims of the fraud, to email email@example.com
The Federal Trade Commission has a website with information on identity theft protection.

subset: commoncrawl


text:
By now I'm sure you've seen this photo. It's amazing to me that the lasting image from riots after Vancouver's Game 7 loss could actually be this. (If not that then definitely this.) The riots were disgusting, embarrassing for people in Vancouver and Canada and, as colleague A.J. Perez pointed out, took away from Boston's spotlight for being the victor.
The contrasts in the picture are amazing. It's the old saying "make love, not war" in an image instead of an idea.
People wondered what exactly was going on. Many on the Internet suggested that maybe even something foul was going on, more of a crime than a romance. Turns out, it might be as pure as it looks.
Megan Jones of Perth, Australia, told the Aussie website Ninemsn.com.au, that the man in the photo is 29-year-old Scott Jones. That would be her son, who has been in Vancouver the last six months.
"It is something he would do -- that's our boy," she said. "He has always lived in his own world. He's special like that. He doesn't always connect with what [is] going on around him. I knew it was him because he doesn't have a lot of clothes with him and he always puts on the same thing."
Looking at the photo almost brings to mind another old saying: Ignorance is bliss.
As for the woman in the picture with Jones, his sister identified her as Alex Thomas, a Canadian who Scott has been dating.
Jones' father, Brett, said the couple had attended Game 7. After the Canucks lost, the two were caught up in the violence, like a lot of the crowd that attended.
"They were between the riot police and the rioters, and the riot police were actually charging forward, and Alex got knocked by a [police] shield and fell to the ground," Brett Jones told CBC News. "[Scott] was comforting her and gave her a kiss to say, 'It's going to be OK,' and the photographer just took the shot at that moment."
As for the photographer? He had no idea what exactly was going on when he took the picture.
"I didn't really see what I really had until after I gave my memory cards [to an editor on site] and someone said 'Oh, nice picture of the couple kissing,'" Getty Images freelance photog Rich Lam said.
"I was like, 'Oh my God, they're making out.' Here I thought she was hurt and kind of had a sympathetic guy ... but they're making out."
In general, people have been taken aback by such public displays of affection. Wild what a little contextual contrast will do.
-- Brian Stubits
Photo courtesy of Getty Images


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London: Chelsea threw open the race for the 2013-14 English Premier League title on Sunday by ending leaders Liverpool's 11-game winning streak with a deserving two-nil victory at Anfield.
The Blues were given the lead by Demba Ba towards the end of the first half, and the second was scored by Willian during stoppage time, reports the BBC.
The result ends Liverpool's 16-match unbeaten streak that had seen them march to the top of the table and means the title is no longer in their control.
Manchester City can draw level with them if they win their game in hand, while Chelsea are two points behind, within touching distance should Brendan Rodgers' side slip up again.
Liverpool's attempt at a trademark fast start failed in the face of a wall of blue shirts, with the visitors' five-man midfield sitting deep to protect their back four.
Chelsea were keen to disrupt the home side's flow in other ways too, taking their time over set-pieces from the first minute onwards to visibly frustrate Liverpool's players as well as annoying their fans.
The Reds were still dominant in terms of possession, but, on reaching the edge of the Chelsea area, they struggled to open up a typically well-organised defence.
Chelsea Coach Jose Mourinho described the win over Liverpool as a 'beautiful victory'.


text:
Chicken Soup for the Horse Lover's Soul: Inspirational Stories about Horses and the People Who Love Them
and and and and and
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- Brief Synopsis:
- Inspirational stories of natures most noble creature the Horse.
- Long Synopsis:
- From the Book Jacket You Know You're a Horse Lover When... You accessorize your hairstyle with pieces of hay. You examine every piece of rope or twine for its halter potential. You think a great vacation is spending a long weekend in front of a horse trailer by a dusty arena. You spend more money on horseshoes than on your own shoes. You always keep carrots, apples and sugar cubes in your pocket. You prefer the smell of a stable to cologne. You sleep with your boots on and count horses to fall asleep. Your laugh begins to sound like a horse whinny. Instead of giving someone directions to turn "left" or "right," you tell them to "gee" or "haw." You still have your childhood horse statues in your bedroom. Your favorite outfit is made of leather and includes whips and spurs. You talk to your horse more than you talk to your spouse. You spend more time at the feed store than the grocery store. If you can relate to any of these sentiments, this book is for you! Even if you've never been near a horse, but have always admired them from afar, you'll love these stories celebrating and honoring these noble creatures. Share a copy of Chicken . Soup for the Horse Lover's Soul with a horse-loving friend. You'll both be "whinnying" for more!
- Book Quality:
- Excellent
- Book Size:
- 416 Pages
- Publisher:
- Date of Addition:
- 06/02/04
- Copyright Date:
- 2003
- Copyrighted By:
- Jack Canfield and Mark Victor Hansen
- Adult content:
- No
- Language:
- English
- Categories:
- Nonfiction, Animals
- Submitted By:
- Shelley L. Rhodes
- Proofread By:
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FORT HOOD The standby defense attorneys for Maj. Nidal Malik Hasan during his court martial asked the judge Wednesday to let them take over or reduce their role, arguing they are only assisting his attempt to be sentenced to death for the 2009 massacre on post.
It became clear during his opening statements; his goal is to remove impediments to the death penalty and he is working towards a death penalty, said Col. Kris Poppe during the second day of testimony in the case.
You honor, I object, Hasan replied. That s a twist to the facts.
Judge Col. Tara Osborn cleared the courtroom to have an ex parte hearing since there s a potential for privileged information to be shared. She then recessed the trial until 9 a.m. Thursday to consider the motion to withdraw.
Army prosecutors had scheduled another 12 witnesses testify today.
Hasan faces 13 counts of premeditated murder and 32 counts of attempted premeditated murder. He has not offered substantial cross examination of any of the prosecution's witnesses, which included one of the men he's accused of wounding.
The evidence will clearly show that I am the shooter, he said in an opening statement that lasted little more than a minute The evidence, he added, would only show one side.
In May, Judge Osborn allowed Hasan to act as his own attorney and placed his Army defense attorneys in a standby role.
We stand ready to defend Major Hasan if he wants to fight the death penalty, Poppe continued.
The three standby defense attorneys suggest Hasan simply wants to die since he admitted he s the shooter during opening statements on Tuesday. He is not offering objections in court.
It s repugnant to a defense counsel and contrary to what our professional obligations may be, Poppe said. We ask the court modify the previous order and place us in true standby status. It is assisting him in achieving a goal.
Hasan wanted to plead guilty to murder and attempted murder, but military rules forbid guilty pleas in death penalty cases.
If convicted, Hasan could get the death penalty. No American soldier has been executed since 1961, and military prosecutors showed that they would take no chance of fumbling details that could jeopardize any conviction.
The trial is playing out amid high security at Fort Hood, where armed guards stood in doorways and 15-foot stacks of shock-absorbing barriers obscured the view of the courthouse. Jurors were told to prepare for a trial that could take months, and Hasan, who is in a wheelchair, needs regular breaks.
The Associated Press contributed to this report
Email email@example.com


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Peggy E. (Peg) Gustafson was sworn in as the Inspector General of the U.S. Small Business Administration on October 2, 2009. Ms. Gustafson previously served as General Counsel to Senator Claire...
You are here
Office of the Inspector General Monthly Update - January 2010
Business Loan Programs
Review of 7(a) Recovery Act Loans
The OIG is conducting an audit of 7(a) loans disbursed pursuant to the Recovery Act to determine whether the loans were originated and closed in compliance with SBA policies and procedures and to identify any evidence of suspicious activity. In order to provide the Agency with early notification of identified deficiencies in Recovery Act loans and with the loan approval process, the OIG issues Notices of Finding and Recommendation (NFR) related to the ongoing audit as problems are identified. The following NFR related to this audit was issued on January 22, 2010.
Notice of Finding and Recommendation on Ineligible Lender-Approved Recovery Act Loans
The OIG reviewed a sample of 30 Recovery Act loans approved by lenders between February 17 and May 31, 2009, and determined that 3 of the loans were not eligible for SBA guaranties. One lender canceled a portion of an SBA-guaranteed loan approved prior to the Recovery Act and, without SBA approval, reissued it as a Recovery Act loan with a higher SBA guaranty. A second loan was ineligible for an SBA guaranty because (1) it resulted in the borrower's maximum outstanding loan balance exceeding the SBA limit, and (2) the interest rate on the loan was in excess of that allowed by SBA. Finally, a third loan was not eligible for an SBA guaranty because the lender did not comply with SBA's change of ownership requirements. Specifically, the lender did not (1) perform a business valuation, (2) conduct a site visit of the assets being purchased, or (3) verify the seller's financial information. Based on the results for the 30 loans in the sample, the OIG estimated that lenders inappropriately approved at least 63 SBA-guaranteed loans between February 17 and May 31, 2009. If the loans are not brought into compliance with SBA requirements, the lenders risk losing their SBA guaranties.
The OIG recommended that SBA (1) require the lenders to bring each of the three loans into compliance, or, if not possible, cancel or adjust the SBA guaranties accordingly, and (2) provide training to the lenders to prevent similar instances of noncompliance. The Agency agreed that all three loans had issues that could affect their eligibility under SBA policies and procedures and stated that it would (1) work with the lenders to determine if any adjustments were necessary and (2) provide training to the lenders on the issues identified in the NFR.
Louisiana Corporation Enters Guilty Plea
Louisiana corporation) pled guilty in the Eastern District of Texas to one count of money laundering and was ordered to pay a $200,000 fine. The investigation revealed that the company falsified the true source of funds to support its required $120,000 equity injection in order to secure a $480,000 SBA-guaranteed loan to purchase property. Prior to receiving the loan, representatives of the company provided documentation purporting to show that it had met the condition of providing an equity injection of $120,000 of the company's own money in support of the loan. These representations were knowingly false; the company never had the required equity injection funds. Instead, the $120,000 was actually loaned to company by the seller of the property. The OIG is conducting this investigation jointly with the Internal Revenue Service, Criminal Investigations Division.
Illinois Man Sentenced
On January 22, 2010, in the Southern District of Iowa, an Illinois man was sentenced to 2 years imprisonment, 3 years supervised release, and was ordered to pay $2,008,964 in restitution. He had previously pled guilty to one count of making a false statement in connection with a scheme to induce a lender to approve three separate loans (including an SBA guaranteed loan) totaling more than $4 million to purchase three Iowa gas stations. The investigation revealed that that the individual, together with another man, enlisted "front" borrowers and provided the lender with false and fraudulent documentation on behalf of the borrowers in order to influence the approval of the three loans. The second individual previously pled guilty in the Northern District of Illinois after being charged in relation to this matter. The OIG is conducting this investigation jointly with the Federal Bureau of Investigation (FBI).
Disaster Loans
Louisiana Man Charged
On January 13, 2010, in the Eastern District of Louisiana, an individual was charged via a criminal information with two counts of theft of government funds. It is alleged that he filed an application for an SBA Katrina disaster assistance loan using an address that was not his primary residence when the hurricane struck New Orleans. It is also alleged that he submitted fraudulent receipts to induce SBA to approve the loan. The loan was originally approved for $117,000; however, only $50,000 of the loan was actually disbursed. The individual also received $56,000 in Louisiana Road Home Program grant funds by using the same address. The SBA OIG is conducting this investigation jointly with the Department of Housing and Urban Development OIG.
Louisiana Man Pleads Guilty
On January 20, 2010, in the Eastern District of Louisiana, an individual pled guilty to two counts of theft of government funds. The investigation disclosed that he made false statements and submitted altered and fictitious documents to SBA in order to receive a disaster home loan of $68,400 and a disaster business loan of $70,000. After the loans were approved, he submitted altered and fictitious contracts and invoices for home repairs purporting to show that the work had been completed in order to obtain disbursement of the loan funds. In addition, he misrepresented that his used car dealership was reopening in order to obtain disbursement of the disaster business loan funds. The investigation revealed that the State of Louisiana had revoked his auto dealership license. The OIG is conducting this investigation jointly with the FBI.
Florida Woman Sentenced
On January 25, 2010, a woman was sentenced in U.S. District Court for the Middle District of Florida to 15 months in prison, 5 years supervised release, $97,008 in restitution, and a $400 special assessment fee. The court also entered a judgment requiring her to forfeit $55,000 in assets, to go toward payment of the restitution. She previously pled guilty to making a false statement to the SBA; making false statements to a federally insured financial institution; and unlawful disclosure and use of a Social Security account number (SSN). The charges relate to her using her sister's SSN without her authorization to secure a $41,700 SBA disaster business loan; a $25,000 SBAExpress guaranteed loan through a lender; and a $30,000 business line of credit through another lender. The SBA disaster business loan was to be used as working capital for her company in order to alleviate economic injury caused by Hurricane Wilma in October 2005. The OIG is conducting this investigation jointly with the Naples (Florida) Police Department, the Social Security Administration OIG, and the U.S. Postal Inspection Service.
Government Contracting and Business Development
Report on SBA Regulations Relating to Unconditional Ownership Requirements for Indian Tribes
On January 25, 2010, the OIG issued a report regarding an issue that arose during a review of a tribally-owned 8(a) firm. During the course of the review, the OIG determined that SBA's business development regulations do not clearly implement the Small Business Act's statutory requirement that firms owned by Indian tribes be unconditionally owned. In addition, SBA's regulatory definition of unconditional ownership appears to be inconsistent with restrictions discussed in the legislative history of the Act.
The Small Business Act requires that small business concerns be at least 51 percent unconditionally owned or controlled by a socially or economically disadvantaged individual or Indian tribe. The purpose of unconditional ownership is to ensure that disadvantaged owners are the primary beneficiaries of the 8(a) program. Under SBA's regulations, however, Indian tribes are not subject to the unconditional ownership requirement.
The tribally-owned 8(a) firm reviewed by the OIG was started with self-valued goodwill representing the value of the expertise and contacts of a non-disadvantaged individual (NDI). The NDI contributed 49 percent of the goodwill to the 8(a) firm. The remaining goodwill was sold to the Indian tribe to be contributed to the formation of the 8(a) firm, and the tribe agreed to pay for the goodwill from its share of future profits from the firm. Although the NDI's company and the tribe agreed that the tribe would own 51 percent of the 8(a) firm, this seller-financed transaction effectively reduced the tribe's share of profits to 25 percent, while the NDI's company received 75 percent.
The OIG recommended that SBA revise its regulations to mandate that tribally-owned firms be unconditionally owned, as required by the Small Business Act. The OIG also recommended that SBA study the effect of allowing seller-financed transactions to encumber ownership shares and, if appropriate, revise its regulations to provide that stock or other ownership interest pledged or encumbered not qualify as unconditional ownership unless the pledge or encumbrance occurs within an arms-length transaction with a legitimate financial institution.
Contact Information
This monthly update is produced by the SBA OIG, Peggy E. Gustafson, Inspector General.
The OIG has established an e-mail address (firstname.lastname@example.com) that we encourage the public to use to communicate with our office. We welcome your comments concerning this update or other OIG publications. To obtain copies of these documents please contact:
409 Third Street SW., 7th Floor
Washington, DC 20416
E-mail: firstname.lastname@example.com
Telephone number (202) 205-6586
FAX number (202) 205-7382
Many OIG reports can be found on the OIG's website at http://www.sba.gov/ig.
If you are aware of suspected waste, fraud, or abuse in any SBA program, please call the OIG Hotline toll-free at (800) 767-0385.


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Diabetes Health Center
10 Diabetes Diet Myths
In this article
Myth 3: Carbohydrates Are Bad for Diabetes.
In fact, carbohydrates (or "carbs," as most of us call them) are good for diabetes. They form the foundation of a healthy diabetes diet -- or of any healthy diet.
Carbs have the greatest effect on blood sugar levels, which is why a diabetes diet asks you to monitor how many of them you eat. But they also contain vitamins, minerals, and fiber. So choose those with the most nutrients, such as whole-grain breads, and high-fiber fruits and vegetables. You may find it easier to select the best carbs if you meet with a dietitian.
Myth 4: Protein Is Better Than Carbohydrates for Diabetes.
Because carbs affect blood sugar levels so quickly, you may be tempted to eat less of them and substitute more protein. But too much protein may lead to problems for people with diabetes.
The main problem is that many foods rich in protein, such as meat, may also be filled with saturated fat. Eating too much of these fats increases your risk of heart disease. Talk to your dietitian or doctor about how much protein is right for you.
Myth 5: You Can Adjust Your Diabetes Drugs to 'Cover' Whatever You Eat.
If you use insulin for your diabetes, you may learn how to adjust the amount and type you take to match the amount of food you eat. But this doesn't mean you can eat as much as you want, and then just use more drugs to stabilize your blood sugar level.
If you use other types of diabetes drugs, don't try to adjust your dose to match varying levels of carbohydrates in your meals unless instructed by your doctor. Most diabetes medications work best when they are taken consistently, as directed by your doctor.
Myth 6: You'll Need to Give Up Your Favorite Foods.
There's no reason to stop eating what you love. Instead, try:
- Changing the way your favorite foods are prepared
- Changing the other foods you usually eat along with your favorite foods
- Reducing the serving sizes of your favorite foods
- Using your favorite foods as a reward for following your meal plans
A dietitian can help you find ways to include your favorites in your diabetes meal plans.
Is This Normal? Get the Facts Fast!
Your level is currently
If the level is below 70 or you are experiencing symptoms such as shaking, sweating or difficulty thinking, you will need to raise the number immediately. A quick solution is to eat a few pieces of hard candy or 1 tablespoon of sugar or honey. Recheck your numbers again in 15 minutes to see if the number has gone up. If not, repeat the steps above or call your doctor.
People who experience hypoglycemia several times in a week should call their health care provider. It's important to monitor your levels each day so you can make sure your numbers are within the range. If you are pregnant always consult with your health care provider.
Congratulations on taking steps to manage your health.
However, it's important to continue to track your numbers so that you can make lifestyle changes if needed. If you are pregnant always consult with your physician.
Your level is high if this reading was taken before eating. Aim for 70-130 before meals and less than 180 two hours after meals.
Even if your number is high, it's not too late for you to take control of your health and lower your blood sugar.
One of the first steps is to monitor your levels each day. If you are pregnant always consult with your physician.
Did You Know Your Lifestyle Choices
Affect Your Blood Sugar?
Use the Blood Glucose Tracker to monitor
how well you manage your blood sugar over time.
This tool is not intended for women who are pregnant.
Step: of


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December 20, 2012
Pizza Hut Singapore's Double Sensation Pizza is a stuffed crusted wonder. The pizza pie is essentially one pizza on top of another. The inner crust is filled with a cheesy chicken sausage and topped with smoked chicken, zucchini and pepper Alfredo sauce. The outer ring's crust is filled with mozzarella, Parmesan and cheddar cheese, and topped with turkey, ham, bell peppers, mushrooms and salsa.
Only available for the rest of December, this isn't the first whacky pizza the Hut has served; in the Middle East, there is a cheeseburger pizza.
Image Sources:
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5 items from 2015
13 May 2015 12:18 PM, PDT | firstshowing.net | See recent FirstShowing.net news »
More casting news for the upcoming Star Wars Anthology spin-off titled Rogue One, being directed by Gareth Edwards. With shooting starting up soon, they're finalizing casting and so far we've seen them making some excellent choices: Felicity Jones and Riz Ahmed are confirmed. And now Variety can confirm a few others: Diego Luna and Ben Mendelsohn. The plot, revealed at Star Wars Celebration in Anaheim a few months ago, follows a band of resistance fighters on a daring mission to steal the Death Star (plans). Luna will play a lead role alongside Jones and Ahmed, however Mendelsohn is apparently playing the lead antagonist (or "primary villain" as he's being called). Now this new movie is really starting to come together. Mexican actor Diego Luna has appeared in a number of roles in various movies, taking on more lead roles recently. He's been in: Y Tu Mamá También, Frida, The Terminal, »
- Alex Billington
7 May 2015 2:11 PM, PDT | ScreenDaily | See recent ScreenDaily news »
Exclusive: Baltasar Kormákur is lining up an autumn shoot on the Icelandic and English-language crime-thriller, a late addition to the La-based company's Croisette sales slate.
The Oath centres on a respected doctor in Reykjavík who makes a life-changing decision after his daughter introduces the family to her manipulative boyfriend.
Ólafur Egilsson co-wrote the screenplay with Kormákur, who produces with Agnes Johansen and Magnus Vidar Sigurdsson through Kormákur's Rvk Studios banner in co-production with Dynamic Productions in Germany.
Ben Giladi of Len Blavatnik's AI Film serves as executive producer alongside Aram Tertzakian and Nate Bolotin of Xyz Films.
Kormákur, whose credits include 2 Guns, Contraband and Icelandic hits 101 Reykjavik and Jar City, recently wrapped production on Universal's September 18 release Everest. He will also direct the TV crime series Trapped.
AI Film's portfolio includes Bill Condon's Mr. Holmes and Martin Scorsese's Silence, which is scheduled to wrap in Taiwan on May 15 and stars Andrew Garfield »
- email@example.com (Jeremy Kay)
23 March 2015 11:24 AM, PDT | ScreenDaily | See recent ScreenDaily news »
The Icelandic director will receive a special International Filmmaker Of The Year Award during the trade show on April 20.
Kormákur will collect his award on CinemaCon's International Day and is well-known in Hollywood for directing 2 Guns and Contraband. He rose to fame in Iceland with the likes of 101 Reykjavik and Jar City.
The film-maker is completing Everest, which Universal will release on September 18 and stars Jake Gyllenhaal, Josh Brolin, Jason Clarke, John Hawke, Robin Wright and Keira Knightly.
CinemaCon, the official convention of The National Association Of Theatre Owners, will take place in Las Vegas from April 20-23.
"Since making his directorial debut Baltasar Kormákur has entertained global audiences, with his thrillingly intense movie-making abilities," said CinemaCon managing director Mitch Neuhauser.
"His action-packed films keep moviegoers at the edge of their seat and Everest is sure to leave audiences riveted to the screen in anticipation of what will happen next." »
- email@example.com (Jeremy Kay)
9 February 2015 1:45 AM, PST | Digital Spy | See recent Digital Spy - Movie News news »
Nwa biopic Straight Outta Compton has debuted its first trailer.
Two of the film's subjects, Ice Cube and Dr Dre, recorded an introduction for the first look at the movie.
The film will star Marcus Callender (Headshots & Breakdowns) as Dre and Jason Mitchell (Contraband) as Eazy E, while Ice Cube's son O'Shea Jackson Jr will play his father.
Aldis Hodge and Neil Brown Jr will appear as Mc Ren and DJ Yella. The cast also includes Paul Giamatti, Alexandra Shipp and Keith Stanfield.
Last year, the first picture of the central cast was unveiled by Ice Cube.
F Gary Gray (Friday, Set It Off) is directing the project, with the screenplay written by Andrea Berloff.
Straight Outta Compton will be released in cinemas on August 14. »
18 January 2015 11:13 AM, PST | Box Office Mojo | See recent BoxOfficeMojo.com news »
Exceeding all reasonable expectations for an R-rated war drama, Clint Eastwood's American Sniper dominated the Martin Luther King, Jr. weekend box office with an estimated $89.5 million.That's over twice as high as the previous January opening weekend record held by Ride Along ($41.5 million), and ranks second all-time for a rated R movie behind 2003's The Matrix Reloaded ($91.8 million).The Wedding Ringer and Paddington also had solid openings, while Michael Mann's Blackhat was a disaster.The Top 12 earned an estimated $184.6 million this weekend, which is up 20 percent from the same frame last year.American Sniper's $89.5 million opening ranks 41st all-time, which puts it in the same ballpark as last year's crop of superhero movies (Captain America: The Winter Soldier, The Amazing Spider-Man 2, X-Men: Days of Future Past and Guardians of the Galaxy). Considering Sniper didn't have the advantage of 3D pricing, it's likely that it actually sold »
- Ray Subers <firstname.lastname@example.com>
5 items from 2015
IMDb.com, Inc. takes no responsibility for the content or accuracy of the above news articles, Tweets, or blog posts. This content is published for the entertainment of our users only. The news articles, Tweets, and blog posts do not represent IMDb's opinions nor can we guarantee that the reporting therein is completely factual. Please visit the source responsible for the item in question to report any concerns you may have regarding content or accuracy.See our NewsDesk partners


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You won't be able to dismiss this by usual means (escape or click button), but you can close it programatically based on user choices or actions.
"I ordered these rehearsal dinner invitations for my son's wedding in April. They arrived timely and I was very pleased with them. The bride and groom loved them too! I will order any future invitations from Wedding Paper Divas!"
"My (future) mother-in-law and I chose this card for the rehearsal dinner.We immediately were drawn to this design! I was ordering these invites around the same time I ordered the wedding invitations, and when WPD sent me the proof of these cards, I was pleasantly surprised to see that they included an option which incorporated the same font as my invitations. I also had to call after placingmy order to change the RSVP date and they were extremely helpful and friendly. The invitations arrived in a week!"
"I really loved the quality of this invitation. The card stock was a nice, heavy weight, and it was nicely textured. I liked the scrollwork design at the top that presented a classic, traditional look, yet the print layout gave it a more modern touch. The wording was traditional and conveyed all the right information. I was able to customize it enough to make the print a little larger than the sample. My only minor disappointment was that I couldn't change the colors of the print and the scrollwork design. There was only one other color option. Also, I wasn't wild about the large word "dinner", but it did look fine in the end. I was very satisfied with the invitation and the great customer service from Wedding Paper Divas."
"These rehearsal dinner invitations look great! The formality of the folding card fit with the style of the dinner we are having. They also worked beautifully with some of our engagement pictures. My only wish is that I had paid extra for the photo finish (I thought I would prefer the matte look but I think the photo finish compliments the pictures better). Also, the text on the inside of the card was printed about 1/4" higher on the page than I would have liked. But overall, they are excellent and I'm very pleased with them!"
"I needed an invitation that would accommodate two photos. I used engagement photos of my son & future D-in-law, with one including their two pups on the inside of invitation. Quality is outstanding and delivered when promised. I will continue to use this vendor in the future. EXTREMELY SATISIFIED!"


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LAKE FOREST, Ill., June 29, 2012 /PRNewswire/ -- Hospira, Inc. (NYSE: HSP), the world's leading provider of injectable drugs and infusion technologies, today announced that Hospira and Lancaster General Hospital have been selected as the 2012 co-recipients of the Association for the Advancement of Medical Instrumentation (AAMI) Foundation/Institute for Technology in Health Care Clinical Application Award. Given annually to an individual or group that has applied innovative clinical engineering practices or principles to help solve significant clinical patient care problems or challenges, this award honored Hospira and Lancaster for implementing an automated smart infusion system at the patient bedside. Hospira and Lancaster General Hospital accepted the award at the AAMI Annual Conference & Expo earlier this month.
Lancaster became one of the first institutions to move I.V. interoperability, or I.V. clinical integration, of smart infusion pumps with the electronic health record (EHR), beyond a pilot phase. They worked with Hospira and their information technology partners to implement the integrated system using Plum A+™ infusion pumps with Hospira MedNet™ safety software connected
|SOURCE Hospira, Inc.
Copyright©2012 PR Newswire.
All rights reserved


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What is your favorite way to stay in shape? Mine is bike riding!
Nice article! Relative strength is one of the more important concepts to understand if you're training for sports enhancement.
Absolutely everything in this article will benefit me and I'm sure many others! Thanks for all of the tips on making sitting all day, more manageable. GREAT article!!
Great input Mitch, thanks! I'll have to try adding some of those ingredients! I admit I'm still kind of a novice.
Excellent work Nick! Working with clients I often find that smoothies are the perfect gateway to healthier eating. Glad to hear about the life changing benefits you're already noticing, that's a really powerful testimonial!
Such an important topic, for all of us to understand!! We all eat too much of just about everything and don't even know it. Reading labels is the key!!
BEST news ever. I love dark chocolate!! Great info..
I always mix up different, fun ingredients, so I don't get bored. These are great ideas!!!! Just remember not to use too much dressing, as that's where we get the calories!
I have never heard of this!! What great alternatives with or without allergies. So great to know and tell everyone about it. Thanks for the info..
How refreshing to read about an alternative to doing little or prescribing a drug! In our country, we turn to our Physicians and then to a prescription. Vitamins are greatly overlooked for treating anything from injuries to Cancer!! Thanks for the "eye-opening" article!!
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|First Rand Group
|Standard Bank
- ABSA – A leading South African banking group with over 12 million retail and corporate customers. The Group offers financial products and services in RSA, Angola, Mozambique, Namibia, Tanzania and Zimbabwe.
- African Bank Investments Ltd (ABIL) – The country's largest credit bank, which operates in RSA, Zambia, Botswana, Lesotho, Namibia and Swaziland. The focus of the group is to underwrite largely unsecured credit risk through the provision of personal loans to the formally employed emerging market.
- Al Baraka Bank – The pioneer of Islamic banking in South Africa, has been operating in RSA for over 20 years. It is a subsidiary of the Bahrain-based Al Baraka Banking Group.
- Bidvest Bank – A leading specialist provider of travel foreign exchange and related services. It focuses on all major currencies through a correspondent global network. As of June 30, 2013, it had total assets of R4.6 billion.
- Capitec Bank Holdings – A commercial bank headquartered in Stellenbosch, South Africa. As of February 2014, the company had R46.191 billion (US$4.3 bn) in total assets.
- FirstRand Group – One of the largest financial institutions in the country. It includes First National Bank, Rand Merchant Bank, OutSurance, Momentum and WesBank.
- First National Bank (FNB) – The oldest bank in South Africa and one of South Africa's "big four" banks. It now operates as a division of FirstRand Bank.
- Grindrod Bank (GRDB) – A commercial bank in South Africa, established in 1994. It was originally known as Marriott Merchant Bank and changed its name to Grindrod Bank in November 2006.
- HBZ Bank – A wholly owned subsidiary of Habib Bank AG Zurich. It was launched in 1995 and maintains branches in Kwa-Zulu Natal and Gauteng. HBZ has a division specialising in Islamic Banking.
- Investec Group – is a focused specialist bank and asset manager. In 2002, it became the first South African company to list on both the London and Johannesburg stock exchanges. The group employs over 8,150 people worldwide.
- Mercantile Bank Holdings – An investment holding company, providing international and domestic banking services to retail and corporate customers. It has two subsidiaries: Mercantile Bank and Mercantile Insurance Brokers that provides life insurance and short-term broking services. Mercantile Bank Holdings is a division of Caixa Geral de Depositos S.A.
- MMI Holdings – A financial services group providing insurance, savings, asset management, investments, healthcare administration and employee benefits.
- Nedbank Group – The South Africa's fourth largest banking group measured by assets. The group offers a wide range of wholesale and retail banking services through five main business clusters.
- Rand Merchant Bank (RMB) – The investment banking arm of the FirstRand Group and one of the leading corporate and investment banks in Africa.
- Sasfin Bank – A niche banking and financial services group headquartered in Waverley. The company serves both individuals and businesses, focusing on large corporate clients and high net worth individuals. Sasfin was founded in Johannesburg in 1951 by Sydney Sassoon – father of the current CEO Roland Sassoon.
- South African Reserve Bank – The central bank of the RSA. It maintains that South Africa has a growing economy based on the principles of a market system, private and social initiative, effective competition and social fairness.
- Standard Bank Group – The largest bank in Africa by assets and earnings. It is universal bank and full-service financial group with operations in 20 African countries. Outside the African continent, the Bank's operations span 15 countries, with an emerging market focus. As of May 21, 2014, it had a market cap of about US$21.8 billion.
- Teba Bank (Ubank) – A South African bank operating in the microfinance sector. In October 2010, Teba Bank has officially changed its name to Ubank.
- United Bank – Allied Bank, United Bank and Volkskas Bank stop trading under their own names, from this point they all trade under the name "ABSA".
- WesBank – Wesbank was founded in 1968 and currently the largest provider of vehicle finance in South Africa, financing 1 in 3 new cars sold. The Bank operates as a division of FirstRand Bank.
See also: Foreign Banks in South Africa
The Largest Banks in South Africa
Total Assets (R billion)
|Standard Bank Group Ltd
|Barclays Africa Group Ltd
|FirstRand Ltd
|Absa Bank Ltd 1
|Nedbank Group Ltd
1 - Absa Bank Ltd is a wholly owned subsidiary of Barclays Africa Group.


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EXCLUSIVE INTERVIEW: Robert Wuhl Speaks About The Legacy of Robin Williams [VIDEO]
Flash Flood Warning – 6/27/2014
Casper Fire-EMS Investigates Possible Gas Leak at Casper College
Severe Thunderstorm Warning For Natrona County 5-6-14
Weather Alert: Winter Storm Warning 4-12-14
Winter Storm Watch 4-12-14
Lemonade Day Kicks Off In Casper
Listen For Your Name And Win Great Prizes!
Psst…got a secret contest just for you, to say thanks for listening to K2 Radio. It's simple – just listen for Brian Scott to say hello to YOU, weekday mornings between 8:15 and 8:30. When you hear your name, you've got until 9am to check in with our front desk at 307-266-5252. Make it happen,


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I want to use binmode on binary files in Perl. So how can I know the file at hand is binary or text?
That means first I'd read full file to know if it is in binary or text then rewind the FP with binmode set if it is binary.
Since Perl -B/-T checks only a beginning block of text, it usually classifies pdf as text file(the source code could be hiding in any extension like .gif,.pdf etc). So I'd need to read full file data to decide if it is binary or text file.
I've heard that any source code file( .pl,.c,.php etc) will not contain invisible characters like 0x0-0x1f and 0xff onwards.
Can I check every byte to be in this range to declare whether or not it is a source code file?


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- You must have either the GD or iMagick extension loaded to use this library
Problem detected on file: /var/www/osborneink/wp-content/uploads/2013/05/limbaugh.jpg
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Category Archives: Goldman Sachs
Morning Awful: Goldman Sacked (and Offshored)
That vampire squid wrapped around the face of humanity? It's leaving for Singapore: With profits coming under pressure in the U.S., Goldman appears to be launching possibly the most aggressive effort among the big banks to expand operations overseas where … Continue reading
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Sachs Socialism, Mind Bullets
Compelled by a headline about Goldman Sachs CEO Lloyd Blankfein saying that he does "God's work," I pored through this article from UK TimesOnline and discovered a scheme to horrify the Ayn Rand set: collective rewards! The idea of teamwork … Continue reading


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The Rangers won the series against the Tigers, as the offense once again came to play in a 12-4 victory.
With both teams scoring on infield singles and the game tied up 1-1 in the first, Michael Choice launched a solo homer to left field to give the Rangers a lead that would never fade. Robinson Chirinos had a double in the next at-bat, and then scored on a throwing error by Justin Verlander to give the Rangers a 3-1 lead in the second.
The Tigers scored another run in the second, before the Rangers took control of the game. Back-to-back singles from Mitch Moreland and Adrian Beltre gave the Rangers two runs in the fifth, followed by a two-run triple from Alex Rios. A single from Chirinos score Rios, and the Rangers led 8-2 in the fifth.
The Rangers most interesting run of the day came in the sixth off back-to-back doubles from Elvis Andrus and Moreland. Moreland's hit was originally ruled a foul ball, but Manager Ron Washington challenged the call. The call was overturned, and Moreland was rewarded with a double as Elvis was sent around the bases.
'I'll have to take our video guy out to dinner after that one' Moreland said after the game. 'But it was nice to use that. I just ran because I didn't know, and I'm glad they changed it for me.'
Three more runs came in the seventh, as Andrus, Moreland and Beltre each hit a RBI single, followed by two Detroit runs off Robbie Ross.
It was a good start for pitcher Colby Lewis, who gave up only two runs and outshined Tigers' hurler Justin Verlander. Lewis' start was nothing extraordinary, but it was consistent, and exactly what the Rangers needed to secure the victory.
'He gutted it out and he did what he had to do and they rewarded him by putting some runs on the board' said Washington.
After struggling for most of the month of May, the Rangers offense came to life against the Tigers, outscoring Detroit 34-15, and winning three out of four games. With seven games left on the road trip, now is the perfect time for the offensive consistency to continue.
'We've been needing a series like this' said Moreland. 'We're running on cylinders. We're going out and creating opportunities, and cashing them in. If we can keep that up I think we'll be in a good spot.'
The Rangers now head to Minnesota for a four game series against the Twins. Monday's game is slated for 1:10 p.m. CT.


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The city of Sydney has turned into a magnificent light installation
Vivid is a festival of light that saturates the city of Sydney in all its hypercolour glory.
Sydney (pronounced /ˈsɪd.niː/) is the most populous city in Australia with a metropolitan area population of over 4.2 million people (2006 estimate). Sydney is the state capital of New South Wales and is located on the country's south-east coast.
Vivid is a festival of light that saturates the city of Sydney in all its hypercolour glory.
Three people are dead, and two more are missing, after storms continue to smash coastal regions of New South Wales, Australia.
An unusual forecast for a city where it never snows.
Open in time for Christmas.
An Islamophobic tirade against a couple on a Sydney train has attracted international attention after a young woman who stood up for the pair took video of the incident.
Sydney's Monopoly Edition has been around for years, but that didn't stop Twitter having some New Year's Day fun by creating a new version of the rules.
If you didn't learn your lesson last year, the bright lights have blinded you again and the bubbly is already kicking in, here's a reality check for Sydney New Year's Eve.
These are the brave 17 men and woman held inside Sydney's Lindt Chocolate Café for 16 hours against their will by an armed gunman.
What we know about the Sydney siege the day after the gunman and two hostages were killed at a chocolate shop.
Man Harron Monis was known to the police.
The Sydney surge pricing debacle and Uber's muddled messaging around it is just the latest reminder of how much the ride-hailing company needs to change if it really wants to improve its public image.
Police stormed a Sydney cafe on Tuesday morning to end a dramatic standoff that lasted more than 16 hours. Here's the footage.
People offer to accompany Muslim Australians fearing a backlash on public transport.
Uber is reportedly charging its users in downtown Sydney a minimum $100, a result of surge pricing introduced in the midst of an armed hostage crisis.
Australia loves a good queue. When there is nothing to do, we will sleep on the cement to get our grubby hands on Sephora first.
As the holidays hit, people will be attempting capture moments with their smartphone. The Pocket Filmmaker gives you some tips for an impressive time-lapse.
Just when you thought Christmas couldn't get any better, along comes a Lego Christmas tree.
There's an Opal Card rebellion going on in Sydney. A group of dedicated tightarses are using hacks on the new transport card system to save themselves $20 a week. Yep. It has come to this.
Pop star Katy Perry has been having a pretty rough time since arriving in Australia.
Two guys from Sydney have received an extra $50 million in funding for their ecommerce startup, Bigcommerce, with the company's valuation hitting $500 million. The Series D funding was led by SoftBank Capital, investors in the outrageously successful...
These days if you don't have a sleep pod and free breakfast, you are working for the wrong employer. These are the tech companies Down Under with the goods.
As this time hits every year, the iconic event Sculptures by the Sea kicks off on the Bondi to Bronte 2km coastal walk.
Sorry Dallas, you are going to be seeing a lot more Aussies flooding in.
As the music stops, the neon signs fade and the Golden Mile loses its appeal, we say good bye to an icon. Kings Cross, thanks for the good times and the memories.
Ingenious Australians looking to get their hands on the iPhone 6 before the majority of the world are outsourcing the task.
New dramatic vision has emerged of the moment a convenience store exploded in Sydney's inner west. Three people are still missing.
International workers are moving to the lucky country in droves, as Australia becomes one of the most desired countries in the world to work in.
Melbourne is getting a lot of good press this week. First it was declared Australia's most liveable city, and now it has the best restaurant in the country.
Australians went crazy Monday night and Tuesday morning over a beautiful red colouring that lit up the sky.
An electronic transport ticket is being rolled out across Sydney, and the public can't stop laughing.
Throw out your Crocodile Dundee DVD. Stop drinking Fosters. Ignore poisonous creatures. Australia is more normal than you could ever imagine.
Every New Year, Sydney, Australia wows crowds with a massive fireworks display. In a smart marketing move, that extravaganza is now available uncut, online, courtesy of Tourism NSW's Sydney.com. The 12 minute video is simply breathtaking, and it curr...