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The Pope says that hell "really exists and is eternal, even if nobody talks about it much any more." In a Lenten homily at a Roman parish on Monday, reports Richard Owen in the London Times, "Benedict XVI said that in the modern world many people, including some believers, had forgotten that if they failed to 'admit blame and promise to sin no more,' they risked 'eternal damnation—the Inferno.'"
That the Pope believes in hell may not strike most people as surprising. But when was the last time you heard a senior Catholic churchman talk about it? The last Pope, John Paul II, was much influenced by the great Swiss theologian Hans Urs von Balthasar, who was a universalist—that is to say, he believed that Christ's salvation was universal. According to that view, if there is a hell, it is empty. In coming to this conclusion, Balthasar (whom John Paul II promoted to cardinal) was influenced by Edith Stein, the Jewish convert who became a Carmelite nun and was murdered at Auschwitz. She was later canonized by John Paul II as St. Teresa Benedicta of the Cross. Her view was that God's love is so great that it embraces even the most obdurate sinner. As she perished in a man-made simulacrum of hell, a place of mass torment beyond anything conceived by the ancient or medieval imagination, Edith Stein's words carry considerable weight.
Yet the universalism of Stein, Balthasar, and perhaps John Paul II himself has never been the authoritative doctrine of the Church. Pope Benedict adheres to the authoritative 1994 edition of the catechism, which he largely wrote as Prefect of the Congregation of the Faith and which was one of the great landmarks of John Paul II's pontificate. The catechism is explicit: "The teaching of the Church affirms the existence of hell and its eternity. . . . The chief punishment of hell is eternal separation from God. . . . To die in mortal sin without repenting and accepting God's merciful love means remaining separated from him for ever by our own free choice."
The catechism leaves open the question of who, if anybody, is damned, but it rejects Calvinist predestination, stating that "God predestines no-one to go hell" and that hell is a state of "definitive self-exclusion." Only those who freely persist in their defiance of God's love "to the end" will suffer damnation.
Any belief in damnation, however, is regarded by many people as morbid and hence wicked. Its public restatement as a necessary part of the true faith will arouse bitter hostility from those who see hell as a relic of the superstitious, guilt-inducing caricature of Catholicism that persists in popular imagination. Ironically, as the Church has grown reluctant to reaffirm its belief in hell, the secular culture has appropriated the idea in its gothic horror. It ignores the essence of hell—separation from God—in favor of imagery drawn from other, often pagan, underworlds.
Pope Benedict's words put me in mind of Samuel Johnson's celebrated conversation on the subject, reported by Boswell in his Life. It took place at Oxford on June 12, 1784, when Dr. Johnson was visiting friends at Merton College. In the course of a conversation with "the amiable Dr. Adams" about the goodness of God, Johnson admitted his terror of death and what might follow it:
. . . as I cannot be sure that I have fulfilled the conditions on which salvation is granted, I am afraid I may be one of those who shall be damned." (looking dismally.) Dr. Adams. "What do you mean by damned!" Johnson. (passionately and loudly) "Sent to Hell, Sir, and punished everlastingly." Dr. Adams. "I don't believe that doctrine." Johnson. "Hold, Sir, do you believe that some will be punished at all?" Dr. Adams. "Being excluded from Heaven will be a punishment; yet there may be no great positive suffering." Johnson. "Well, Sir; but, if you admit any degree of punishment, there is an end of your argument for infinite goodness simply considered; for, infinite goodness would inflict no punishment whatsoever. There is no infinite goodness physically considered: morally there is.
At this point, Boswell, who rightly considered himself much more of a sinner than his older and wiser friend, intervened:
But may not a man attain to such a degree of hope as not to be uneasy from the fear of death?" Johnson. "A man may have such a degree of hope as to keep him quiet. You see I am not quiet, from the vehemence with which I talk; but I do not despair." Mrs. Adams. "You seem, Sir, to forget the merits of our Redeemer." Johnson. "Madam, I do not forget the merits of my Redeemer; but my Redeemer has said that he will set some on his right hand and some on his left.
Boswell tells us that Johnson was now "in gloomy agitation" and concluded the conversation abruptly. He was 75, a great age for that time.
Johnson died exactly six months later, imploring God's forgiveness for "the multitude of my offences," but sufficiently at peace with himself and his maker to show more concern for the salvation of his black servant, Francis, than for himself, saying: "Attend, Francis, to the salvation of your soul, which is the object of the greatest importance." If this isn't exactly repentance, it's close enough.


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subset: commoncrawl


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From Bankruptcy to Four Businesses and a Dream Home
Richard and Christal went from the lowest financial circumstance to being the owners of successful businesses.
56 results for 'coffee'. Showing results 37 - 54
Richard and Christal went from the lowest financial circumstance to being the owners of successful businesses.
Mindless eating can pack on the pounds. Dr. Linda shows you how to lose weight by following the "press...
The band performs their new single "Two Hands" and talks about their music and ministry.
She was a hairdresser who couldn't even use her own hands. However, her daily pain was about to be...
Alabama football star and top NFL prospect Glen Coffee shares about his passionate faith in Jesus Christ.
Jim Karas will discuss fitness and how a positive change in our habits can translate into weight loss and...
Stephen Howell and the rest of the paratroopers were headed for an emergency landing that they feared would kill...
This family was always hungry until friends like you provided an unlikely solution.
The ingredients found in some energy and sports drinks may have potential health risks.
British Café Owner Harassed for Bible DVD
Cup a Joe? Parents Turn to Home Remedies for ADHD
Bacon Truck Sizzles with San Francisco Patrons
Health Risks Tied to Energy, Sports Drinks
Rising Coffee Prices Giving Drinkers a Jolt
Study: Drinking Coffee Helps Avoid Prostate Cancer
Robbery Foiled by Armed Coffee Barista
Study: Coffee Doesn't Trigger Heart Arrhythmia
Coffee Patrons Become Links in Kindness Chain


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Posted at: 02/08/2013 4:55 PM
Updated at: 02/08/2013 8:22 PM
By: Jessica Miles
It's the first of its kind in Minnesota, and it will open its doors tomorrow.
Gigi's Playhouse in St. Louis Park is for children with Down Syndrome and their families.
It's a resource center that provides classes, therapy and tutoring for free.
A few Minnesota moms started the push more than a year ago, and with help, they raised a hundred thousand dollars to open this facility for their kids and others.
"Gigi's for us is life changing. It's empowering for me as a parent to know he will come to a positive place that accepts him and be around people that understand him, " says Chris Ackerman the mother of a two year old with Down Syndrome.
The grand opening for Gigi's Playhouse will be tomorrow from 10-1.
On Monday parents can start enrolling kids in their free programming.
To find out more about Gigi's Playhouse, click here.


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Head of School
Jessica Thompson is originally from Los Angeles, California. She has a B.A. in Psychology from Mount St. Mary's College and her M.A. in Spiritual Psychology from the University of Santa Monica. Jessica started her career in the non-profit sector in the late 1990's. She spent 8 years with the Survivors of the Shoah Visual History Foundation, the largest digital archive of videotaped testimonies with Holocaust Survivors and eye-witnesses ever assembled aimed at teaching tolerance. During her time there, she worked to establish the Foundation's European Headquarters and Fund Development in Berlin, Germany, and then moved to educational development. Upon moving to Maui, she joined Friends of Moku'ula as their Program Coordinator and Grant Writer, working to restore one of Hawaii's most sacred sites. Jessica joined Montessori Hale O Keiki as the Development Director in November 2009 and as a parent with the school since 2008. She lives in Kihei, Maui with her husband Jamie and young son Bodhi. Her favorite things do are going to Hana with her family, cooking, dancing Hula, and creating art. Her favorite quote is: "Be the change you wish to see in the world."
Patty Herren joined Montessori Hale O Keiki in May 2012 as Admissions Coordinator & Registrar. She is a graduate of Berkely Business College in NY and brings over 20 years of administration and business experience to the school. Patty has three children enrolled at MHOK and before joining our faculty, she was an active parent-volunteer in our school community. When she does have free time, Patty's favorite activities are spending time with family & friends, cooking, entertaining, volunteering, swimming, scuba diving & Pilates.
Development Director
Stacey Breitlow recently joined MHOK as the school's Development Director. Originally from Michigan, she has B.S. in Human Biology from Michigan State University and fell in love with the non-profit world after joining AmeriCorps in Nevada. Stacey recently relocated from Denver, Colorado to Maui after working as the Development Director for the National Kidney Foundation and as a Fundraising Coordinator for the Muscular Dystrophy Association. While working for each of those non-profits, she helped plan annual galas, golf tournaments and walks. In her free time, Stacey and her husband love to do anything that involves being outside, traveling and reading.
Development Associate & Office Administrator
Lara Gauthier came to Montessori Hale O Keiki in January of 2012 as the Primary Classroom's Teaching Assistant. Following the 2011-2012 school year, Lara became MHOK's Office Administrator and Development Associate. Lara has assisted with the Summer Explorers program curriculum, worked directly with the children as one of the Camp Counselors and was a former Extended Care teacher for the Primary aged classroom.
A former resident of Massachusetts, Lara found her way to Maui after volunteering in Arequipa, Peru, where she taught English as a Second Language (ESL) to Peruvian children. Lara has a BA from Plymouth State University and has worked in various educational organizations throughout her career. A strong believer in the benefits of a Montessori education, Lara looks forward to being a part of MHOK as it grows and flourishes on the beautiful island of Maui.
Director of Finance
Brad Sacho joined the school in late January, 2011, as Controller. He brings to our school over 40 years of accounting and business experience, much of it in the non-profit sector. Brad's MBA is from Minnesota, and he holds a Certified Internal Auditor designation from the Institute of Internal Auditors, as well as a Canadian CPA credential. He has been involved in education for the past 29 years, and he currently is licensed in Hawaii under the operating name of Brad's Students Group, mentoring accounting students in the practical application of the student's University theoretical training and education.
Controller- Erica Nakamura
Primary Classroom (Age 2.8 through Kindergarten)
Lead Teacher
Katie Farley joined Montessori Hale O Keiki in 2013. She grew up in Colorado and earned her BA in Communications at the University of Colorado and then later took her Montessori Primary training at the Montessori Education Center of the Rockies in Boulder, Colorado. In addition to teaching, Katie spent 2 years as a soccer coach for the Primary age group. She has an eight year old son who has attended Montessori schools since he was three.
Assistant Teacher
Fiona Cherrett joined Montessori Hale O Keiki in 2013. She grew up in Chicago and attended Miami University where she received her BA in Early Childhood Education. During her summers she worked with children ranging in age from 8-17 at a Marine Biology camp on Catalina for four years. Fiona did her training with the Department of Defense, in Hohenfels, Germany as a kindergarden teacher. She began her teaching career at Catalina Island Marine Institute where she was an instructor for outdoor education. Fiona worked as a long term substitute teacher at North Shore Country Day School in Winnetka, IL and was also a home school teacher before she started working at MHOK. She currently holds her Hawaii state teaching license.
Assistant Teacher
Michelle Lazuka has a BA in Early Childhood Education from Ohio University. She worked in Pediatrics at Northeast Medical Hospital in Concord, NC as a Child Life Specialist. She also has worked as a lead preschool teacher, wish granter for Make- A- Wish, and she developed a children's yoga program at Providence United Methodist in NC. Michelle is also a 200 hr. certified yoga instructor. She is currently working toward her Masters of Education and Montessori Credential at Chaminade University of Honolulu
Lower Elementary (1st – 3rd Grade)
Lead Teacher
Lindsay Wurtzel holds an American Montessori Society Credential in both Lower Elementary and Upper Elementary. She has her B.A. in Anthropology from the University of Texas Pan American and her Master's from Hebrew College. She is also certified as a public educator in Texas and Florida (Early Childhood through 4th grade).
Lindsay has been in the classroom for almost a decade. She has a broad scope of Montessori and traditional teaching experience from Kindergarten through sixth grade. She has predominately taught at independent Montessori Schools, but also has experience with Public, Charter Montessori and traditional private school programs. She served as the Lead Elementary Teacher at the Montessori School of Central Vermont, Countryside Montessori School, Discovery Montessori School and Sagebrush Montessori Academy.
Upper Elementary & Middle School (4th – 8th Grade)
Lead Teacher
Cindy Conesa grew up in California, where she attended the University of California at Santa Cruz and earned a B.A. degree in philosophy. She began her teaching career in public schools, and moved to Montessori education in 1989. Cindy has six years public teaching experience and over eighteen years in Montessori education. She is Montessori certified (AMS) at the lower and upper elementary levels, has worked as a teacher trainer for the Montessori Education Institute of the Pacific Northwest in Seattle, Washington, and consulted for a new Montessori charter school in Alaska. In 2004, Cindy and her husband took a sabbatical in Switzerland, where she taught at an international Montessori school for two years. Upon returning to the states in 2006, she completed her M.Ed. She lives upcountry with her husband and has two grown children, both of who attended Montessori schools. Cindy has been with Montessori Hale O Keiki since 2011.
Assistant Teacher
Misty Pasco was born and raised on the island of Maui. She graduated from St. Anthony High School and attended Hawaii Pacific University on a full athletic scholarship as a cheerleader and a member of the dance team. In 1997 Misty graduated with a B.A. in Human Services from HPU and began studying for her Masters in Human Resource Management. After one year, her interest turned to Early Education and she began working towards achieving her Masters Degree in Education and her Montessori Certificate at Chaminade University. During this time, Misty worked as a Montessori Primary Teacher's Assistant for three years at Kawaiahao Church. Upon returning to Maui, Misty worked part-time at Montessori School of Maui in Haiku, working with the toddler and after-school programs. She then became the "Kid's Club" supervisor at Kea Lani Resort and stayed there for five years before she becoming a Manager for Camp Grande at the Grand Wailea Resort in Wailea. Four years later, in 2010 , Misty started working at Montessori Hale O Keiki as the Summer Camp primary teacher, which she has continued each summer. For the last two years, Misty has worked in several capacities, including Upper School assistant, Art & Technology teacher, and Licensed Primary Director.
Assistant Teacher & Naturalist- Raquel Hernandez
Reading Specialist, Art & Aftercare
Susan Wilson started working with MHOK in the fall of 2012 as a Reading Specialist. She works with whole groups, small groups and individual students from Primary through Middle School. At the Primary level, Sue leads whole group pre-reading activities. Sue works with Lower Elementary students individually helping beginning readers gain basic skills. With older readers, she assists in building comprehension and writing skills.
As the MHOK Art Teacher, Sue meets with LEL and UE/MS students once a week to develop drawing and painting skills, as well as art appreciation and self-exploration. Students are given many options within a class to practice new skills and experiment with combining various art media. Sue also teaches an "art camp" at MHOK during the summer.
Sue has a Bachelor of Science degree in Early Childhood Education from Salem State College in Massachusetts and a Master's of Education degree from Harvard University. Since 1993, she has worked in a variety of settings as a reading/literacy specialist, at elementary and middle school levels. Sue provides teacher in-service sessions in areas of reading assessment and early writing analysis. Her particular interests include encouraging young writers and teaching various approaches to comprehension and non-fiction texts.
Sue has lived on Maui for ten years teaching, tutoring and enjoying the ocean. She loves reading historical fiction and art books along with walking and snorkeling.
Marine Science
Larry Behnkin, Scuba/Snorkel Instructor & Naturalist
Raquel Hernadez, Pre-k through 8th grade Naturalist
Physical Education
Brant Robinson, Maui Tumblers P.E. Coach is looking forward to an exciting year with our MHOK students. In addition to teaching at MHOK the past two summers as our Sports Week Coach, Coach Brant has been working as a Gymnastics Coach for Maui Tumblers for over a year and a half. Before his time in Maui, Brant lived in Korea for two years, where he was an English PE teacher and also an after school sports instructor for Bishop Sports. He spearheaded a variety of sports programs for the kids in soccer, basketball, baseball, inline skating, and swimming just to name a few. Brant also spent a year in Saipan in the visitor industry as a Kids Club Scout leader.
Brant's goal is to make sure students learn how important it is to be physically active in life and educate the students about eating the proper foods to help them have the energy they need to stay physically fit. In addition to a variety of sports and game curriculum, the program will also focus on learning sportsmanship. Last but not least he hopes to see our MHOK students having fun and enjoying themselves.
Marti Kluth is filled with music and a great love for Maui. Marti enjoys sharing her incredible talent and vitality with the MHOK community. As a skilled pianist and vocalist, she brings her unique style to classical, pop, jazz, blues, reggae, Broadway and Hawaiian music to our classrooms.
Classically trained at Oberlin Conservatory in Ohio for three years, Marti finished her schooling with a bachelor's degree in piano performance from the University of St. Thomas in St. Paul, Minnesota. She has over 30 years of stage and theater experience and 18 years as a music teacher. Marti has had a wide range of experience teaching children and has been with MHOK since the fall of 2013. She loves to see the excitement that children show when they see that they can learn to sing and play a new song- it makes her heart sing!


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CONWAY S.C. -- Gov. Rick Perry abruptly canceled his campaign events here to return to Texas, where wildfires are burning out of control. Perry changed his plans after a morning town hall meeting hosted by Rep. Tim Scott, R-S.C. He will miss a presidential forum scheduled for 3 p.m. and hosted by Sen. Jim DeMint of South Carolina.
Reuters reports that 60 separate wildfires, whipped by strong winds from Tropical Storm Lee, are burning across Texas, destroying homes and leaving at least two people dead. The Texas Forest Service said it responded on Sunday to 63 new fires that burned 32,936 acres, including 22 new large fires. A 20-year-old woman and her 18-month-old daughter were killed in northeast Texas after becoming trapped in their mobile home by flames. Officials said the worst of the fires was east of the state capital of Austin, where one fire stretched for 16 miles.
Perry will miss a much-anticipated appearance at DeMint's conservative forum, where he was to face other GOP presidential hopefuls, including former Massachusetts Gov. Mitt Romney, his main rival in the Republican contest.
Aides said the governor does plan to attend a GOP presidential debate scheduled for Wednesday evening at the Reagan Presidential Library in California. It will be his first debate since he declared his candidacy.


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Press Release
June, 2005 - LG Electronics' FLATRON L1981Q was honored by PC World with a 2005 World Class Award for the'" LCD category. The World Class Award winners were announced in the July 2005 issue of PC World (online now and available on newsstands June 14).
June, 2005 - LG Electronics' FLATRON L1981Q was honored by PC World with a 2005 World Class Award for the'" LCD category. The World Class Award winners were announced in the July 2005 issue of PC World (online now and available on newsstands June 14).
Launched in May, the FLATRON L1981Q features a unique double-hinged arm that allows the monitor to fold to just over two inches in height, rotate from landscape to portrait view, and bend 180O backwards allowing a person sitting across from you to view the screen. Thanks to LG's AutoPivot (landscape to portrait) and Auto Mirror (bend 180O) software, the image automatically adjusts to accommodate the position of the screen.
The L1981Q also features a lightning fast 8 millisecond response time and is fueled by LG's exclusive f-ENGINE technology, the world's first picture enhancing chip. The "81 Series" is an ideal LCD for gamers, multimedia enthusiasts, and general PC or Mac users.
Celebrating its 23rd year, the respected World Class Awards honor products that meld practical features with innovation and reflect the rapidly changing technology marketplace. To select the winners, PC World's editors examined hundreds of products, including those that have appeared in the magazine over the past 12 months. The winning products were selected for their exemplary design and usability, features, performance, innovation, and price.
"The ultimate buyers guide, World Class Awards set the standard for excellence in the high-tech and consumer electronics industries," stated Harry McCracken, editor-in-chief of PC World. "From desktop publishers to travel routers to satellite radio and video instant messenger services, the editors reward the finest products and most outstanding performers in this annual award program. Congratulations to the LG FLATRON L1981Q."
About LG Electronics USA
Based in Englewood Cliffs, N.J., LG Electronics USA, Inc., (LGEUS) is the North American subsidiary of LG Electronics, Inc., a $38-billion global force in consumer electronics, information technology and communications products. LGEUS comprises four core business areas: mobile phones, consumer electronics, home appliances and information technology products, all marketed under its "LG: Life's Good" theme. For more information, please visit www.lgusa.com.
LG Electronics Digital Display Company provides core technologies for cutting-edge digital products and is a world leader in digital display products including Plasma TVs, LCD TVs and Monitors, and HDTV (high-definition televisions). For more information please visit www.lgusa.com


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GRAFTON, Mass. -- Grafton Community Television will rebroadcast the public meeting about the Worcester Regional Transportation's proposal to start a bus route through town.
On Feb. 27, officials from the Worcester Regional Transit Authority and the Central Massachusetts Regional Planning Commission presented plans, discussed potential routes and answered questions at the municipal center.
The rebroadcast is available online on the GCTV YouTube channel, its On Demand webpage, and on select times on Charter Cable channel 12 and Verizon channel 33. The TV schedule is available online.
If approved, the route would possibly travel from Northbridge to South Grafton to Grafton Common, Stop & Shop, the Grafton Commuter Rail Station and the Tufts University Cummings School of Veterinary Medicine, Grafton Town Administrator Tim McInerney said.


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Cox will serve as the primary contact for football, men's basketball and men's and women's golf. Additionally, Cox oversees the athletic media relations department and manages the publicity efforts for the Cardinals' 17 intercollegiate athletic programs.
During his previous tenure at Lamar, Cox served as the primary contact for women's basketball, volleyball, track and field and tennis. Prior to coming to Lamar in 1996, Cox worked in the Northwestern State Sports Information Office as a graduate assistant under Doug Ireland.
Cox has a bachelor's degree in liberal arts from the Louisiana Scholars' College and a master's of education in sports administration from Northwestern State. Cox and his wife Maryalyce, a former standout on the Northwestern State track team, are the proud parents of Sydney and Kaleb.
Email Erik J. Cox


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Cavs use fourth-quarter burst to down Trinity
Durham Academy went on an 11-0 run in the fourth period and got out of the gym at Trinity School of Durham and Chapel Hill with a 48-38 win.
The game was tied at 31 at the start of the final eight minutes.
Trinity didn't score in the fourth until there was 1:29 left to play, too late to undo what the Cavaliers had put together.
"We just had a hard time finding the hoop there in the fourth," Trinity coach Spencer Dicks said.
Durham Academy sophomore Alston Thompson had a bead on the basket all night, leading all scorers with 24 points even though some of his dunks wouldn't go down. The home crowd gave Thompson an earful.
"Tough miss," Thompson said.
Thompson made his free throws, though, five in the fourth period when he scored nine points.
Thompson, a handful at 6-5, 200 pounds, set the tone with several quick buckets to start the game.
But Durham Academy went away from the big man, allowing Trinity to hang around and battle back.
Cavaliers coach Tim McKenna said his halftime speech was about why in the world the Cavaliers would stop feeding Thompson.
"It was frustrating how we were taking too many quick shots and not looking inside. We had a size advantage," McKenna said.
The frustrating thing for Dicks was having capable players who just weren't sticking shots.
"We've got the guys who can score," Dicks said. "We've got to have the confidence to come out and execute."
Scoring by guys like Trinity's Tyler Eckstein kept the Lions in the game.
When Durham Academy tried to pull away in the second half, Eckstein fired in a 3-pointer, his second of the game.
A little floater by Trinity's Will Stevenson cut Durham Academy's margin to one before a bucket by Hayes Thielman gave the Lions their first lead of the game, helping set up the final frame when the Cavaliers went on that big run.
DA 48, Trinity 38
DURHAM ACADEMY — Morgan Jones 3, Sam Lane 8, Slater Daniels 4, Nash Carey-Ewend 6, Khari Williams 1, Alston Thompson 24, Pryce Sinclair 1, Jordan Stenner 1
TRINITY — Hayes Thielman 4, Zach Dickson 7, Todd Echstenkamper 10, Xavier Idriss, Christian Kowalski 6, Tyler Eckstein 8, Will Stevenson 2
Durham Acad.|13|10|8|17—48
Records—Durham Academy 12-5; Trinity 3-9.
New Life (G) 54, Trinity 41
The Trinity girls' team played earlier in the day and lost 54-41 to the New Life Storm, a collection of Raleigh-based, home-schooled students who could finish strong at the rim or step outside and shoot a 3-pointer.
Playing with walking pneumonia, Trinity's Kellie Schaefer hit a deep jumper to bring her Lions within two in the first half.
"I love basketball too much to not play," Schaefer said.
"She's a trooper, a team player," Trinity coach Blair Burke said.
New Life rebuilt its lead in the second half, going up by 12 before Trinity's Sydney Williams trimmed it with a 3, but Emily Stone rained one from behind the arc to fluff the Storm's cushion.
New Life's Hannah Grace MacDonald led all scorers with 16 points.
New Life (G) 54, Trinity 41
NEW LIFE — Hannah Grace MacDonald 16, Hanna Carlson, Katie Patrick 2, Tamara Johnson 2, Emily Stone 10, Grace Carll 2, Leigh Hales 5, Shelby Suffridge 6, Sarah Suffridge 5
TRINITY — Abby Turner 5, Sydney Williams 3, Rachel Hand 4, Victoria James 8, Kellie Schaefer 12, Emilie Miller 3, Allie Ruffing 6
New Life|16|7|15|16—54
Records—New Life 10-7; Trinity 5-4.


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aka Gina's Joy Ride
Studio to Saddle
by Gina Bryce
We're following ATR presenter Gina Bryce as she prepares to swap her microphone for reins in the St Patrick's Day Derby at the Cheltenham Festival. Aside from all the fun of competing in front of 50,000 people, Gina is riding to raise money for Cancer Research and you can sponsor her at www.justgiving.com/ginabryce.
15 February 2012
This week's freezing temperatures and icy weather have certainly tested my commitment to the cause. Waking up at 6am with the temperature gauge hovering around -3°c has not been the most enjoyable experience albeit one which is a regular occurrence for Newmarket's long suffering work riders.
As if I wasn't impressed enough with the team at John Berry's and their iron legs that never tire, this week I also discovered their superhuman resilience to the cold. While I took to the gallops with numb feet and more thermal layers than a mountain explorer, before making a quick dash to the warmth of my car, Hugh, Terri, Hannah and Martin spend the majority of their day outside in the cold. With taps frozen, the walkways iced up and extra horses in the boxes to muck out, the added work is tenfold but they get the job done without complaint. Wincing as I removed my glove to wash down my horse, it's fair to say I felt pretty pathetic when I saw Hugh lugging water buckets across the yard with his bare hands.
Gina is riding to raise money for Cancer Research and you can sponsor her at www.justgiving.com/ginabryce.
Once out on the snow-covered heath with the sun out, the early start and freezing temperatures suddenly become bearable particularly when you are riding two pieces of work back to back on the Al Bahathri. With slightly flushed cheeks, I returned from my first lot fairly smug that my legs had lasted out quite comfortably for once only to be told I would be repeating the exercise again in twenty minutes time. After coaxing my second lot along on his first ever trip to the Al Bahathri, there were certainly no complaints about being cold on the way home.
The testing conditions I faced this week, however, brought my motivation into sharp focus and more importantly reminded me of the great cause the St Patrick's Derby is supporting. With the help of the incriminating At The Races feature, interviews on Talksport and Sky Sports Radio and an excellent article (accompanied by a slightly dodgy photo!) by Graham Clark in the Newmarket Journal, I am well on my way to raising plenty of money for Cancer Research. I have been astounded by the support and generosity of people in donating to my fundraising effort not to mention the media outlets that have helped raise awareness for the race along the way and I want to thank everyone that has been kind enough to sponsor me. With just over four weeks to go, I hope I can keep up momentum to hit the £5000 mark.
In addition to relying on generous donations to my Just Giving site, the rather unique method of auctioning my body parts for company branding has so far proved a reasonably effective fundraising method. I am pleased to report that several key assets have already gone under the hammer with my backside sold to YourGolfTravel.com and my thighs to building contractors WellPool. Upset to have missed out on prime advertising space, I am told Wellpool will be claiming fellow competitor Niall Hannity's rear-end instead. A good deal when you consider how much more butt they're hopefully getting for their buck so to speak! There's also a fairly good chance we'll all be looking at Niall's behind when he crosses the line out front.
In an effort to get as close to Niall as possible, during the race that is, the week ahead will be another busy one with several trips to Newmarket planned in addition to a lesson with legendary Grand National winning rider, top presenter and now jockey coach extraordinaire Mick Fitzgerald. Unfortunately for me though, I don't think any amount of compliments is going to get me off lightly.
Gina is riding to raise money for Cancer Research and you can sponsor her at www.justgiving.com/ginabryce.


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AP Scores and University Course Equivalents+
(Numbers in parentheses indicate the number of credits awarded)
+ Subject to change. Recent legislation calls for an annual review to determine the appropriate examination scores and courses for which credit is to be granted.
Florida State University, A2500 University Center, Tallahassee, FL 32306-2400 | 850.644.6200


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Endangered Mexican howler monkeys are consuming more leaves and less fruit as a result of habitat disturbance by humans, which is forcing them to invest much more time foraging for sustenance and leading to increased 'stress' levels, as detected through hormone analysis.
The research, published today in the International Journal of Primatology, took place in the tropical rainforests of the Mexican state of Veracruz, which are being deforested and fragmented by human activity - primarily the clearing of forest for cattle raising. It shows that increases in howler monkey 'travel time' – the amount of time needed to find requisite nourishment – are leading to increases in levels of stress hormones called glucocorticoids.
These hormones are not only indicators of stress, but are also known to relate to diminished reproductive success and lower survival rates. Researchers believe the study could serve as a model for behavioural change and resulting health implications more generally in primates living in habitats disturbed by human activities, such as deforestation.
"Howlers are arboreal primates, that is to say they spend their wholes lives in the trees", said Dr Jacob Dunn from Cambridge's Department of Biological Anthropology, who carried out the research.
"As forests are fragmented, the howlers become cut off, isolated on forest 'islands' that increasingly lack the fruit which provide an important component of their natural diet. This has led to the monkeys expending ever more time and effort foraging for food, often increasing leaf consumption when their search is, quite literally, fruitless."
Fruit occurs in natural cycles, and the monkeys will naturally revert to 'fallback' foods, including leaves, when fruit is scarce. But as habitats shrink, and fruit is harder to find, leaves from second-choice plants, such as lianas, have increased in the Mexican howlers' diet.
While leaves may sound like a plentiful resource in a rainforest, many leaves are difficult to digest and can be filled with toxins - a natural defence mechanism in most trees and plants - so the monkeys are actually forced to spend more time seeking out the right foliage to eat, such as new shoots which are generally less toxic.
"The traditional view was that the leaves exploited by howler monkeys were an abundant food source - but this is not the case," said Dunn.
"The monkeys rely much more heavily on fruit than previously believed, and when turning to foliage for food - as they are increasingly forced to do – they have to be highly selective in the leaves they consume, visiting lots of different trees. This leads to the increased 'travel time' and consequent high levels of stress we are seeing in these primates as their habitats disintegrate."
As trying to catch the howlers to examine them would in itself be highly stressful for the animal, the best way of evaluating stress levels in wild primates is by analysing their faeces for glucocorticoid stress hormones, which are general to all vertebrates.
Through statistical modelling, the researchers were able to determine that it is the 'travel time' - rather than the increased foliage intake - causing high levels of stress.
"Monkeys in disturbed habitats suffering high levels of stress is in itself unsurprising perhaps, but now we think we know why, the root cause from the primates perspective. Our results also highlight the importance of preserving and planting fruit trees - particularly those species such as figs that can produce fruit during periods of general fruit scarcity - for the conservation of howler monkeys¨ said Dr Jurgi Cristóbal-Azkarate, also from Cambridge, who led the research in collaboration with Dr Joaquim Vea from the University of Barcelona.
The authors say that further studies are required to fully understand the significance of increases in stress in howler monkeys living in disturbed habitats. "Determining the full relevance of our results for the conservation of primates living in forest fragments will require long-term studies of stress hormones and survival", said Dunn.
University of Cambridge: http://www.cam.ac.uk
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How to Fall Asleep
Six Methods:Bedroom ImprovementsPersonal AdjustmentsRelaxation TechniquesCognitive TechniquesBattling InsomniaLifestyle Changes
Falling asleep isn't always as simple as placing your head upon a pillow and shutting your eyes. Thoughts, worries and discomfort all have a way of worming their way into your mind, preventing you from falling asleep. Fortunately, there are quite a few positive things you can do to restore your ability to fall asleep within just a short time after going to bed. Some of the suggestions might require strength of purpose but since your sleep is very valuable, it's well worth the effort!
Method 1 of 6: Bedroom Improvements
1Treat your sleeping space as sacrosanct. Making sure your room is clean, cold and dark is a good start.Ad
2Control the temperature. The optimal sleep temperature varies by person but usually lies somewhere between 60.8 and 68 degrees Fahrenheit (16 - 20 degrees Celsius).[1][2][3] If the room is too hot, try turning on a fan and try ideas from How to Sleep Comfortably on a Hot Night. If you're cold, put another blanket on the bed or a loose sweatshirt over your pajamas.
3Adjust the lighting. Most people find it easiest to sleep in total darkness. If that's not possible for you, though, you can still make some small fixes.
- Place night lights in the hallway. If you sleep best with a night light, consider moving it from your room to a hall or another nearby space. You want to still be able to see the glow, but it won't be as strong.
- Turn away from any light sources. Try putting your arm near your face to block out any unwelcome rays. Light that shines directly on your face while you're sleeping can create shadows under your eyes.
4Consider wearing a sleeping mask or a night mask to block out signs of light.
5Manage noise. Some people sleep best in total silence; others need ambient noise to fall asleep. Whatever your preference is, here's how to make it work:
- Use earplugs: block out sounds of roommates or neighbors. With them in you should still be able to hear emergency warning systems like a fire alarm. You can buy them at any pharmacy.
- Drown out intermittent noises: Use a consistent noise. If you're trying to fall asleep but keep getting interrupted by noises from the street or around the house, try to block them out with a regular noise. Turn on a fan, some music or a white noise machine. These can make a big difference.
- Listen to music: Low-volume music that's soothing or familiar can provide comforting background noise while your mind checks out. Instead of putting in headphones, consider turning on the radio or leaving your MP3 player on your nightstand at low volume.
- Compile a playlist: If you have an iPod, compile a playlist of relaxing and soothing songs (with little to no lyrics). Avoid songs that you enjoy singing along to, however. Turn the volume down as low as possible but make sure the music is still audible enough to drown out intermittent noises.
- Listen to ambient noise: Raindrops, running water, wind, or binaural beats are all sounds that help some people sleep. See if you can download a free app with these features.
Method 2 of 6: Personal Adjustments
1Get cozy. Are you as comfortable as possible? If not, consider adjusting these things:
- Position: Always choose the right position that works best for you, whether you're a hip, back, or stomach sleeper. Also, make sure your pillow is neither too flat nor too high because either may put strain on your neck. If your pillow is too hot, flip it over.
- Clothing: If you're wearing pajamas that are tight, scratchy, or otherwise uncomfortable, consider changing into something more sleep-worthy. Try putting on loose cotton pajamas or a long nightshirt. If that's still not working, some people sleep best when they strip down to nothing at all. Wearing all in one suits or onesies to bed might make you hot so try to avoid that area.
2Make a sleep mask. If you're really struggling, make an impromptu sleep mask out of an old tie or a pillowcase rolled lengthwise and tie it gently over your eyes. It can also help if you wet a washcloth with cold water and get rid of the excess water, fold it and put it over your eyes.
3Make a combination sleep mask. If there's a loud source of noise you can't do anything about, try this trick to block out both sound and light:
- Grab an old tie or a pillowcase rolled lengthwise.
- Get two soft cloths. Dishtowels or washcloths should work fine.
- Lay down the tie or pillowcase lengthwise on the bed.
- Put one of the folded cloths on top of the tie, around the middle of the length.
- Lie down so that one ear is on top of the folded cloth.
- Put the other cloth on top of your free ear.
- Pull the ends of the tie or pillowcase over your ears, and knot them behind your head. Make it snug enough that the clothes stay in place, but not so tight that you're uncomfortable. This works best if you tend to sleep on one side.
Method 3 of 6: Relaxation Techniques
1Relax. Some techniques include:
- Loosen your muscles: Lie on your back. Starting from the very tips of your toes, gradually loosen all of your muscles one by one eventually reaching the head. Move to your ankles, then calves, knees, and upward. If your mind wanders, return to the last part of the body loosened and keep working up until you reach your head, relaxing your body; the torso and head are the hardest to relax! Staying on your back, aim to sink loosely onto the mattress until you feel it is time to roll into your desired position.
- Think of boring things: Is your mind on a few things? For example maybe there's something exciting happening that you are staying awake about? Well here are a few suggestions on what to do
- Fill your mind with the vision of something you know you find calming, and slowly steadily repeat an associated word in your mind - doing this will definitely cause you to fall asleep fast; for example fill your mind with one, or many beautiful flowers and say in your mind "flowers" as you evoke how relaxed and happy you are when you look at flowers.
- Think of black: Black is a calming color but this is how it comes in handy. Close your eyes and think of things that you dislike. Now change them black. Think of as many things as you can and turn them black until you fall asleep.
- Have a friend: If you ever feel lonely as you're trying to fall asleep, grab a friend. For example maybe a cuddly toy, your cat or dog,a pillow and maybe even call up some friends and have a sleep over/slumber party!
- Acknowledge distractions: Your senses are experiencing everything, for example: Tell yourself, "I don't care that I hear the clock ticking; I smell the lotion I just applied to my hands; I feel my legs' weight on the bed. I hear my spouse/partner breathing. I see different shades of black. I hear the dog barking in the distance. I hear myself in my own mind talking.", etc. Doing this can help to clear your mind of excitable feelings by slowly acknowledging and dismissing it.
- Stretch: Lying on your back, stretching can help to relieve tension in your lower back, legs and up to the back of your neck. While on your back, raise one leg at a time and attempt to bring your knee to your chin. Once raised as close to your chin as possible, hold your leg with your arms close to you until you feel your lower back and the hamstring of your leg begin to stretch -- until the tension begins to subside. The looser your muscles become, the more your body is relaxing, refocusing your mind on simply resting.
- Meditate: Along with the muscle loosening sensation of trying to settle onto your mattress, use meditation to visualize yourself addressing your thoughts and resolving them. Or, meditate on a calming word or phrase. Keep still and relaxed to maximize the state of restfulness.[4] As you do so, it helps you to lower your heart rate and relax your muscles, making it easier for you to fall asleep.
- Imagine you are spinning: One way to shift attention away from discomfort and distractions is to imagine you are floating in space while spinning forward at an increasing speed.
- Count Backwards: Slowly counting backwards from 99 helps you to relax and focus on one thing. Normally you are asleep before reaching 20.
Method 4 of 6: Cognitive Techniques
1Read. Focus your mind on only this one thing, instead of racing through the day's activities. Read something calming or, perhaps, dull; for example, if you're reading your textbook in bed that's fairly guaranteed to send you nodding off!
- If you wake up and need to fall back to sleep, use a book light to avoid having to turn on brighter lights which can awaken you too much.
2Use breathing techniques. Deep breathing can help you relax enough to fall asleep. Lie on your back in bed, watching or feeling your stomach rise, and then breathe. Your goal is to breathe in and out about six times per minute, as per this exercise:
- Breathe in deeply for four long-counts.
- Hold the breath for two counts.
- Let the deep breath out for four counts, pushing the last "bit" of breath out but gently, not over-working it.
- Repeat. Concentrate on your breath, remaining focused on it to the exclusion of all else.
3Use your imagination. The time between laying your head on the pillow and falling asleep can be a time to plan a lucid dream, or just to let your mind wander and be as imaginative as you like. Lost in the world of imagination, you may just be lucky enough not to notice you've drifted off into dreamland. Here are some ideas:
- Think of something very calming: Picturing something calming such as a waterfall, a pool of clear water, a green field under a rainbow, etc., can be ways of calming yourself. Picture yourself doing pleasurable things, such as floating down the river, gliding over clouds, seeing blue sky on a perfect day, smelling roses, anything at all that reflects your ideal fantasy. Explore the place if you like, discovering what else is in this imaginary realm.
- Build your perfect house or room in your mind: Anything goes. How magnificent a house can you make in your mind? What colors do you want to use? Let yourself get lost in the details of your dream house as you relax.
- Try storytelling: Stories can be a good way to wind down. Create an ongoing storyline carried over each night, or start a completely new one as needed. Ideally, keep the story light and happy, picturing it in your mind. Thinking of favorite movie scenes and putting yourself into them can be another fun imagination exercise, such as a kissing scene, or a daring rescue.
- Imagine doing something that you and someone you care both enjoy, for example: imagine yourself and your spouse, girlfriend/boyfriend, lover, etc., walking on a field of flowers with a beautiful aroma peacefully.
- Imagine your ideal sleeping conditions: See yourself curled up on a feather-bed with the softest sheets, sleeping under the stars or curled up with your dream partner on a soft cloud.
- Think up strange, impossible things, for example: imagine purple Twinkies™ walking on walls, growing red wings with yellow fishhooks dangling from them, and chasing after bankers, etc.
- Imagine a swinging pendulum: With your eyes closed, if you're relaxed, you should feel the sensation of "falling into the mattress".
4Play a game. Sometimes a game can distract you enough to get you to the land of nod. Either real games or mind games can work; if you're playing a real game, keep the game material at your bedside and a book light to keep the light level low.
- Play Solitaire: Undemanding, repetitive, and requiring concentration but little mental effort, this card game will soon lull you to drowsiness.
- Do a crossword puzzle or a sudoku.
- Count sheep, or your breaths: The rhythm and monotony of counting can send your mind into a sleepy state. However, this doesn't work for everyone though –for some, the level of concentration required to maintain sheep jumping a fence, for example, might create too much stimulation!
- Talk to yourself. But not out loud! Your mind will focus on yourself and drown out all the other things in life. Try not to discuss topics that create stress. Just talk about what you'd like to do tomorrow. Talk to yourself about your dreams.
5Try self-hypnosis. If you know how to hypnotize yourself, this technique might be a useful one, using the "Best Me" technique of self-hypnosis. Use this to involve your whole person in the process of going to sleep. With or without an actual hypnotic induction (but preferably after one), slowly repeat the following suggestions to yourself. When you get to the last two steps, repeat them over and over like a mantra, as long as necessary until you drift off. (By this time, you should be quite relaxed and the entire experience should be a very pleasant one.) You don't have to use these exact words, of course – just use whatever words are most meaningful to you, as long as you cover all of the steps. With each step beginning with one of the letters of the words, "Best Me," they're easy to remember. Believe it will happen, expect it to happen, and feel it happening.
- Belief systems: Imagine, or picture in your mind, that you are reaching down into the depths of your unconscious potential for feeling drowsiness and sleep.
- Emotions: These feelings of drowsiness and sleep are flowing out from innermost depths of your unconscious potential like water from a hundred secret springs.
- Sensations and physical perceptions: Feel this drowsiness and sleep flowing into every muscle, and nerve, and fiber of your body, growing stronger and stronger with every breath you take.
- Thoughts and images: Sinking down, and shutting down, and sinking down, and shutting down. Sinking down, and shutting down. Shutting down completely.
- Motives: Think these last two steps to yourself, matching your thoughts to your breathing, until you fall asleep, "And the deeper I go, the deeper I want to go."
- Expectations: "And the deeper I go, the sleepier I will become."
Have someone whom you trust hypnotize you: Let this person make the described suggestions, substituting the following suggestions for the last two steps: Motives: "And now you will just keep on going deeper by yourself, until you fall into a deep, peaceful sleep. Expectations: You will awaken naturally at the proper time, feeling completely refreshed."
- If you should feel yourself starting to wake up during the night, keep silently repeating the Thoughts and Images step to yourself over and over like a mantra, over and over until it takes on a life of its own. As long as you don't try too hard, this will help you get back to sleep.
Method 5 of 6: Battling Insomnia
1Get out of bed and distract yourself temporarily. If things are so bad that you're tossing, turning, and kicking your partner, it might be best to get out of bed and do something for a while to wear yourself out properly. Some ideas of what to do once you're up include:
- Do something dull: Read a boring book, a work paper, or watch something mindless on TV like the news. Do something you've been putting off for a while because you're afraid it will be too boring!
- Watch a movie: Rather than watching the whole film, fast forward to a part that you really like and watch it. Don't choose scary, edgy movies. This will only "work" if it's a film you love and are very familiar with. It might just be enough to help your mind clear of racing thoughts.
- Simply rest in a comfortable chair: keep your area dark or rely on street lights, and sit, contemplating the thoughts that are keeping you awake. It will start to seem less pressing when you're in a chair surrounded by familiar objects. Stare out of the window and relax.
- Do yoga, stretching, or Pilates.
- Return to bed: Feeling your eyes getting tired, you'll usually fall asleep quickly.
2Sometimes sleeping with a pillow between your legs can help reduce stress and/or pain. When you have stomach or back pain, doing this may help to lull you into sleep.
4Drink calming tea.Ad
Method 6 of 6: Lifestyle Changes
1Pay attention to what you're eating and drinking. Some foods and drinks are known to aid sleep, while others can interfere.
- Eat a small bedtime snack: Include some complex carbohydrates, a relatively small amount of protein that contains tryptophan together with added calcium to produce melatonin that will induce serotonin release -- and so, quiet the brain. Avoid a sugary or all-carbohydrate meal or snack that sets off the effect of rising and crashing blood sugar which then causes release of stress hormones, keeping you awake. As calcium helps the brain use tryptophan to manufacture melatonin, this explains why a snack of low-sugar dairy products, containing both tryptophan and calcium, are among the sleep-inducing favorite foods.[5]
- Try these snacks: eat bananas, avocado, peanuts, almonds, figs, and milk-based drinks, all containing tryptophans, a precursor for creating melatonin which regulates sleep.[2] Some snacks to consider include: cookies and milk, sliced banana with chopped dates, and wholegrain bread with lettuce.[6]
- Try nuts: peanuts with skins, whole almonds (for more fiber), walnuts, pecans, sunflower and pumpkin seeds, pistachios, red peanuts with skins. An additional benefit is that these kinds of seeds and all nuts have essential oils.
- Avoid large amounts of food prior to bedtime: High-protein food can keep you awake because they contain elevated levels of tyrosine. Also avoid hot curries and other very spicy or greasy foods prior to bedtime.[2]
- Do not go to bed hungry: this will make it harder to fall asleep.
- Avoid eating a large meal close to bedtime:[7] This can result in indigestion, reflux, or heartburn.
- Reduce stimulants: cut nicotine, sugar, caffeine -- and alcohol (a depressant).[8][7]
- Try to consume tea before you sleep: examples such as chamomile and green tea are decaffeinated, promoting some sleepy affects.
2Try supplements. There are many supplements which may help you fall asleep, but results vary from person to person.
- Try taking melatonin which regulates sleep, for an extra boost; although your body naturally creates some of this, sometimes you need more depending on stress issues, etc. You can find this at Walmart or a local drug or grocery store, quite inexpensively. It is typically sold in 3mg, 5mg up to the 10 mg (called "triple strength").
- Chlorpheniramine maleate, also sold as 'Chlortrimeton' and as 'Corcidin-HBP', is an antihistamine that causes drowsiness without causing higher blood pressure (HBP), as cheap as $4 for 100 (as Equate brand 'Chlortabs'). Do not use any sugary antihistamine syrups, as the sugar content might interfere with sleep.
- Valerian is a highly relaxant herb that helps with sleep and is especially known to reduce body aches and pains. If you wake up too early, drink water and take another dose of both if four hours or more have passed since the first dose.
- Take calcium with magnesium and vitamin D3 and B-vitamins, omega3, omega 3-6-9 which all work together, causing improved relaxation and many other healthful benefits!
3Don't exercise in the three hours leading up to bedtime. Exercise awakens you, with the impact often lasting up to three hours after you've completed the exercise, as well as decreasing the secretion of needed melatonin (naturally helps regulate your sleep).[2] Instead, try to exercise during each day, no later than the afternoon. Exercise is ideal first thing in the morning, as it helps you to wake up and maintain your metabolism, burning calories throughout the day.
4Avoid taking naps during the daytime[8]. If you need a nap, nap no more than 15 minutes (a power nap). Anything longer can make it much harder to fall asleep in the evenings.
5Reduce your stress levels. Stress, anxiety, worry, and depression can all contribute to an inability to fall asleep. Seek help for stress management, including finding positive techniques to handle stress such as yoga, relaxation, cognitive behavioral therapy, self-hypnosis, assertiveness training, meditation, exercise, visualization, etc.[9] Psychotherapy can be helpful if you have underlying anxiety, trauma, or depression issues.[10]
6Have a warm bath before bedtime. The comforting temperature can help you unwind before sleeping. When you get out, try to go directly to bed.[11]
7Establish a bedtime routine. Try to develop a pattern of doing the same things prior to bed each night, for example, having a warm drink, a bath, a short read, etc.[10]
8Keep to an established sleeping routine. Train your mind to accept a set bedtime every night, and the same waking up time every day (with a little leeway for seasonal changes).[11][10]Go to bed at the same time every night and wake up at the same time, even on weekends. If the problem still persists, just keep repeating until you create a new habit.
9Use aromatherapy. There are a number of aromatherapy suggestions that might help you to fall asleep. For example, lemon balm oil, chamomile oil, lavender oil, and marjoram can be used singly or in combination for the bath, a massage, or as an air or pillow spray.[12]
- A sleep-promoting bath can be made from 6 drops chamomile oil, 2 drops lovage oil, and 2 drops lime flower oil, added to a warm to hot bath.[13]
- A massage blend can be made from 4 drops lavender oil, 4 drops mandarin oil, 3 drops nutmeg oil, 2 drops lemon oil, 2 drops dill oil, 1 tablespoon (15 ml) carrier oil such as almond oil. Mix together and massage into your upper chest, back of the neck, shoulders and down your back.[14] Do not use this blend if you're about to drive!
10Fix the lighting in your bedroom. A low level of light prior to sleep is ideal (such as lamps or dimmer switches), followed by making your room as dark as you possibly can make it. Use blinds or blackout curtains to keep out light.
- Switch off or cover anything that emits light, such as an alarm clock. Use a towel or similar item for covering but be careful of fire hazards.
- Eye covers such as a sleeping mask can be beneficial too.
11Remove all mind-stimulating electronic devices from your bedroom. It can be tempting to take the laptop, MP3 player, TV, or game player to bed with you, but it's not a good idea. Allowing electronic items into your bedroom trains your mind to see the bedroom as something more than a place of rest and peace.[15]
- Avoid having bright clocks because this could be a temptation to stare at the passage of time and fret about it.
- Make a decisive change to ensure that your bedroom is for sleeping and relaxing only. This means not using it for electronic devices, not taking phone calls in the room, and not bringing tons of work to the bed to read through.
12Keep your bed made up. Every morning, get into a habit of making up the bed. Hopping into a fully made up bed is much more inviting than finding a disheveled mess! Keep the bedclothes well laundered regularly, as clean sheets make a world of a difference. Last thing, make sure you have fresh water on a dresser or a small table near your bed.Ad
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|Sleep is very important to our health. Follow these tips to sleep well and wake up refreshed with great energy for the day.
- Have a teddy or similar stuffed animal for comfort.
- Try laying on your hip hugging something (a pillow, person, pet, stuffed animal, etc.) with a pillow in between your legs.
- Make use of a journal by your bedside. Instead of lying there worrying, write in your journal and leave the thoughts for dealing with during daytime.[16] Use a book light to avoid disturbing others and to avoid putting on too much light. A page or two of thoughts written down can calm you enough to restore the need for sleep.
- Close your eyes and keep them closed. If your eyes are open and constantly darting around, looking at things, or blinking, it may keep you from sleeping. Just close your eyes and think of relaxing things.
- Try thinking about that special someone. Chances are your mind will wander off and you will consciously fall asleep while "daydreaming".
- If you have teddy bears keep it next to you while your sleeping.
- Try sleeping with a pet; it can be very calming knowing that there is a living being with you. However, if your pet moves a lot, makes noise and/or lies on you, this can backfire on you!
- Know when to see a doctor. Stress, anxiety, or depression can all affect your sleeping patterns.[15] If it's bad enough that you're losing sleep on a regular basis, contact your primary care physician.
- Try to think of relaxing things.
- If there's an important event on the next day like a carnival or exam, try to take your mind off of it by choosing your favorite scene in a movie or novel and alter it by adding yourself into the scene and making the scene seem much better.
- If you don't like milk, you can add a little bit of maple syrup to sweeten it. But don't add too much - maple syrup has a relatively high sugar content.
- A good tip is to just relax. When thinking about how you can make yourself fall asleep, you may be actually making yourself more "awake". Instead of that, just don't think about it, take a deep breath, and close your eyes.
- Listen to calm peaceful music or listen to white noise. Listening to those will help to calm you down.
- Drink half a cup of warm milk .
- Don't play games before you go to bed because you'll be to excited to fall asleep.
- If someone else sharing the bed is the cause of your inability to fall asleep, discuss the problem with your bed-mate. Unsolved, such sleeplessness can negatively impact your relationship.
- Keep a soft blanket and tire yourself by reading wiki-articles, books or other things that you like.
- If you don't have a night light try keeping the lite of the area in front of you on and keep the door a little open.
- Try to listen to classical music. Classical music has been shown to assist people in falling asleep. The music should be soft and calming. If you fall asleep to the same music every night, your mind will start to associate that music with sleeping so whenever you listen to the music you will fall asleep more quickly and easily.
- If you drink tea or milk, make sure you don't drink too much and make sure you don't have a lot of sugar in your tea.
- It is good to sleep with no light and no sound but if you are trying to block out annoying noises put on low music and a night light.
- Work hard during the day so that you're tired, and go to bed on time.
- Lavender oil is great for relaxing and helping you fall asleep. Either rub some of the oil to your wrists and behind your ears or simply put some on a cloth or tissue beside your bed. Have a relaxing bath before bed.
- Listen to some white noise, such as a fan.
- The more active you are in the day, the more tired you will be at the end of the day, so try to stay active in the day hours!
- If you can't keep your eyes closed, stare at something that is uninteresting without blinking. Eventually, you begin to daydream and slowly drift off to sleep.
- Keep your feet out of the covers; it can help with the temperature of your body. Alternatively, cover your lower legs or wear clean loose fitting socks to bed if your feet are cold.
- Don't use an iPad or an electronic at night because your brain is thinking it's time to wake up and won't let you sleep.
- Listening to peaceful music or close your eyes. You will drift off.
- Use lavender oil on your pillow; put 10 drops on your pillow and close your eyes.
- Reading also helps your eyes get sleepy, helping your body to fall asleep.
- Try to listen to some relaxing music. That will calm you down.
- Shut your eyes and think of a few boring activites. Eventually, you will just dose off.
- Wear comfortable silky clothes that are not tight and will not cause to much heat, you have a blanket.
- If you are stressed or disappointed about events or actions that occurred earlier in the day, try to walk through memories of the day and remember exactly what happened, starting at the time you woke up to what you had for dinner. Try to remember as many events as possible, especially ones that you didn't particularly enjoy. Accept everything that happened; it will leave you feeling calm and open to let go of all the disappointing events in a day! However, be warned that doing this will make it more difficult to fall asleep if you just dwell on the bad things that happened during the day without letting go of them.
- Try not to play games outside or exercise about and hour before bed because doing that makes your muscles awake and not calming down.
- Stay away from the majority of sleeping pills, as they can give off side affects and you could develop a psychological addiction. However, there are some safer to use herbal pills on the market.
- Don't get stressed about it! If you're lying there counting down the minutes until you wake up and are constantly thinking "I need to get to sleep now! I can't sleep I'm in so much trouble tomorrow" you'll never get to sleep! Go downstairs, get yourself a drink and a good book and relax for half an hour and then daydream peacefully until you doze off.
- If you are a gamer, don't play in your bed. You could destroy your sleeping routine. Instead, keep and play your electronics in a far away room like a kitchen, living room, etc.
- Get earplugs and listen to soft, gentle music.
- If you think your too old to hug a stuffed animal use a pillow instead.
- Don't dramatically change your time that you go to bed. For example, one night you go to bed at 10:10 and the next night you plan to fall asleep at 9:00. It helps to change the time by 10 minutes so instead of 9:00 make it 10:00. Then each night reduce it until you get to the time.
- Put your legs up against the wall and stay there as if your sitting on the wall. It's a weird position but it is scientifically proven to make you really sleepy.
- Keep a fan of on. It will not only cool you down but the sound can help relax you.
- Note the signs of when it is important to seek advice. The following symptoms are a sign that you need to seek your doctor's advice: your insomnia is stretching out over a period of months; you constantly feel tired during the daytime, rarely refreshed; pain or a need to visit the toilet are regularly waking you up; your relationships with other people are suffering because you're feeling tired, irritable, and snap easily; you're taking prescription drugs and have noticed the sleep problems since starting them.[8]
- Always check the contra-indications of sleep aids, and essential oils, as some cannot be used during pregnancy, by lactating mothers, people who are immune-suppressed, or others with certain medical conditions.
- Avoid self-diagnosing your sleep problem. Talk to your doctor about any problems you're experiencing with insomnia or other sleeping problems. It is important to identify the source of the problems and get a proper remedy. Ask your doctor about routine changing suggestions (i.e., tips for breaking a poor habit), what non-addictive sleeping aids are available, if there are any possible herbal remedies before having to tackle the heavier medications (for example, Valerian), and whether there are any suitable nutritional and exercise options.[17] Since prescription medications can bring about addiction or drowsiness, exploring all the possible options is prudent.
Things You'll Need
- Comfortable mattress
- Comfortable pillows
- Good bed covers
- Comfortable sheets
- Comfortable sleepwear
- A sleeping mask (optional)
- Good curtains/blinds and soundproofing (optional)
- A fan to block out noise (optional)
Sources and Citations
- National Sleep Foundation [[1]]
- American Psychiatric Association (1994).Diagnostic and Statistical Manual, DSM-IV-TR, 4th ed. Washington, DC: American Psychiatric Association.
- ↑ http://www.ncbi.nlm.nih.gov/pubmed/8022726?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum
- ↑ 2.02.12.22.3Virtual Medical Centre, Sleep physiology, http://www.virtualmedicalcentre.com/anatomy.asp?sid=62&title=Sleep-Physiology
- ↑ http://www.webmd.com/sleep-disorders/features/cant-sleep-adjust-the-temperature
- ↑ Christopher Titmuss The Power of Meditation, p. 35, (1999), ISBN 0-8069-2693-7
- ↑ http://www.askdrsears.com/topics/family-nutrition/foods-sleep/foods-help-you-sleep AskDrSears.com -- "Foods That Help You Sleep"
- ↑ Reader's Digest, Curing everyday ailments the natural way, p. 335, (2000), ISBN 1-876689-78-1
- ↑ 7.07.1Dr. Mosaraf Ali, Dr. Ali's Nutrition Bible, p. 205, (2004), ISBN 0-09188-949-9
- ↑ 8.08.18.2My Dr.com.au, Sleeping difficulties, http://www.mydr.com.au/first-aid-self-care/sleeping-difficulties
- ↑ Reader's Digest, Curing everyday ailments the natural way, p. 337, (2000), ISBN 1-876689-78-1
- ↑ 10.010.110.2Dr Pamela Stephenson Connolly, Head case: treat yourself to better mental health, p. 361, (2007), ISBN 978-0-7553-1721-9
- ↑ 11.011.1Shneerson JM. Sleep Medicine: A guide to sleep and its disorders (2nd edition). Oxford: Blackwell Publishing Ltd; 2005
- ↑ Nerys Purchon, Aromatherapy, p. 74, (1996), ISBN 0-7336-0436-6
- ↑ Alan Hays, Bath Scents, p. 24, (1994), ISBN 0-207-18230-2
- ↑ Carol Schiller and David Schiller, 500 Formulas for aromatherapy: Mixing oils for every use, p. 77, (1994), ISBN0-8069-0584-0
- ↑ 15.015.1Dr Pamela Stephenson Connolly, Head case: treat yourself to better mental health, p. 358, (2007), ISBN 978-0-7553-1721-9
- ↑ Dr Pamela Stephenson Connolly, Head case: treat yourself to better mental health, p. 362, (2007), ISBN 978-0-7553-1721-9
- ↑ Dr Pamela Stephenson Connolly, Head case: treat yourself to better mental health, pp. 360-361, (2007), ISBN 978-0-7553-1721-9
Article Info
Featured Article
Categories: Featured Articles | Bedtime Routine
In other languages:
Italiano: Addormentarsi, Español: dormir, Deutsch: Einschlaf‐Hilfen, Português: Dormir, Nederlands: In slaap vallen, Français: s'endormir, Русский: быстрее засыпать, 中文: 睡得更快、更香, Čeština: Jak usnout, Bahasa Indonesia: Lekas Terlelap, العربية: الاستغراق في النوم بسهولة
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Sleek wood furniture, a grey upholstered outdoor sofa and graphic accent pillows create a gorgeous outdoor living area.
A stainless steel fountain flowing over concrete walls, ample greenery and distinct eating and relaxing zones make the west-facing front courtyard private and inviting.
See more photos of interior designer Rosie Daykin's Vancouver home in our gallery.
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by Jeni Bone
Horizon Group VP, James Fwu was one of several local identities to address media and VIPS gathered for the pre-show briefing and launch of the 2014 Taiwan International Boat Show, held at the hub of Taiwan yacht building, the industrial centre of Kaohsiung.
Kaohsiung - the Taiwan yacht building hub and site of the 2014 Taiwan International Boat Show.
Mr Fwu introduced the concept of Taiwan yacht building with the claim that the world's first superyacht was built in the Chinese Ming Dynasty, for Captain 'Zheng-He' who led 27,800 people on 200 more ships (L145m x B60m), on seven voyages in 28 years, sailing down West Pacific to East Africa, to engage in international trade – as well as bringing home a giraffe as a souvenir.
Naval architecture and yacht building developed in the years of 1661 to 1683, during the Ming Dynasty, when General 'Zheng Cheng-Gong' led his troops to protect island aboriginals from Dutch and Spanish invasion.
In the 1960s, Taiwan became the base of the American Navy, and the very first wooden sail yacht was designed and built, giving dramatic impetus to the formation of the contemporary Taiwan yacht industry.
In 1976, the Taiwanese Government gathered 120 Naval Architects and Marine engineers, set up a non-profit organization known as the 'United Ship Design & Development Center', today known as the Taiwan Yacht Industry Association (TYIA). Today, there are 33 builders and 34 solid supplier companies in the group, justifiably proud of their seventh place ranking in terms of length in the global superyacht sector (Showboats International).
Here, he sheds light on the current status and ambition of the TYIA and its 'customised rather than mass production approach'.


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CHATTANOOGA, Tenn. – The Chattanooga Mocs volleyball team hosts UNCG and Elon Friday and Saturday at Maclellan Gym with both matches beginning at 6 p.m.
The Mocs are in search of their first SoCon win since pulling a 3-0 upset over Samford at Maclellan Gym last Wednesday night. Since then, UTC has fallen to Davidson in North Carolina. Chattanooga is 3-18 while maintaining a 2-4 record in the SoCon.
Freshman Allie Davenport (Tyrone, Ga.) continues to lead the Southern Conference with .46 aces per set, ranking her 20th in the nation in the category. Libero Melissa Green (Boca Raton, Fla.) ranks in the SoCon top 10 in digs with 3.79 per set.
The weekend series begins as the Spartans visit the Scenic City Friday. UNCG is 10-9 on the season with a 3-3 record in the Southern Conference. It will be the first meeting of the season between the two teams. All time, Chattanooga leads the series 25-8 with UTC claiming the last match 3-2 at Maclellan Gym.
The Spartans have a pair of players about to reach the 1,000 kill plateau for their careers. Senior outside hitter Karrian Chambers needs just four kills to obtain the mark while senior middle hitter Olivia Humphries needs just 24.
Elon comes to town Saturday night for a second 6 p.m. start. The Mocs control that series, as well, leading the Phoenix 12-9 all time. Chattanooga scored a 3-2 victory in its last meeting with Elon, taking the match at home. Last season's back-to-back wins over UNCG and Elon sparked a four-match winning streak for UTC.
The Phoenix is 12-10 on the season and 3-3 in league play. Even at 5-5 overall and 2-2 in league play on the road, Elon is outscoring opponents 45-38 on the season in sets. Junior Kris Harris ranks among the SoCon top 10 with 25 aces on the season, 10 behind league-leading Davenport.
Both matches are available via live stats and live video. Live stats are free to view by clicking on the multimedia tab or the live stats link on the Mocs volleyball schedule page. Visit the Mocs Vision tab for more info on video and audio subscriptions.


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"Actually, this cure was found over 40 years ago", Fulcrum stated. "It's a simple vaccine that targets the bacteria in the mouth. It will prevent all kinds of tooth decay. The only thing is, dentistry is big business! If we release this cure to the public it would put a multi-billion dollar business down the toilet!"
Fulcrum pointed out that fillings, crowns, root canals, implants, dentures and even standard cleanings cost the average person several hundred dollars per year.
"You multiply that times the 300 million people in the country and you're talking serious money", Fulcrum continued.
American Dental Association (ADA) spokesperson Sheila Dents refuted Fulcrum's claims. "That's silly! We could never have such a massive coverup without people finding out! That's like saying the US government has knowledge of UFOs! Silly!"
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Founded in 1919, the Department of International Politics is the oldest department of its kind in the world. We have an international reputation for our research, known wherever the subject is studied. The excellence of the Department's research was recognised in the most recent UK-wide Research Assessment Exercise, when we were given the top grade of 5*A. Similarly, the quality of the Department's teaching was assessed by the Higher Education Funding Council and judged to be in the highest possible category, being awarded an 'excellent' rating.
The Department has recently moved into a purpose-built state of the art new building which provides first class facilities for staff and students alike and reflects the Department's global reputation.
Please visit our School's Research page for information regarding our staff, areas of interest, facilities and other information
Related Courses:


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When was the last time you changed your email password, your Facebook password, or your online banking password? Hopefully, you're not using the same password for all of your accounts. If it has been a while since you changed your passwords, think about doing so as part of digital spring cleaning. The videos below provide some guidance on creating strong passwords.
Here's a set of three videos to get you started. The first video is a fun look at the ten most commonly used passwords, don't use these.


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I just finished the "little star sweater" from Zoe Mellor's Adorable Knits for Tots. It was fun and the first time I attempted intarsia. This is the first sweater I've made that my daughter actually wants to wear!!!
Lovely job on the intarsia, fun colours. I still haven't tried intarsia...
It is very cute, I just hope that my brother and his wife have a boy so that I never have to knit it. While I think the colors are adorable, I still do not like working with them. What can I say, I only like the colors black, brown and blue. Anything else (even Green) is a stretch for me.
Looks beautiful!
Beautifully done!
What a lovely sweater. You did a great job.
Man, I want a baby so can make cool thinks like that for it.
Great fun!!!
perfect sweater for toddler!
Perfect colors for a little Diva, the Star of Daddy's World. -- Books, knitting, cats, fountain pens...Life is Good.
Great sweater. I'd like to see your little star wearing this little star.
Great job on the sweater. I'd be real interested to hear what it was like doing intarsia and what kind of challenges, if any, that it presented. It's something that I think I'd like to try my hand at soon.
lol...your daughter obviously has excellent taste! The colors in this are very nice and you did a lovely job.
Any chance you'd get a picture of your daughter modeling it?
Yeah, Don. That would really be superb, if your daughter wouldn't mind.


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Hudson, Massachusetts
From Ancestry.com Wiki
Revision as of 15:16, 22 July 2010 by Erinfaythebrave (Talk | contribs)
|This article is a stub. Help us to expand it by contributing your knowledge. For county and town page guidelines, visit U.S. County Page Content Suggestions.
Hudson is a town in Massachusetts. It was formed in 1866 and was previously called Marlborough/Stow. It can be found in Middlesex county and is a part of the Southern registry of deed district. For more information, contact the county at 78 Main St., Hudson 01749. On the attached map, Hudson is shown as 47 in Middlesex county.
For information about the state of Massachusetts see Massachusetts Family History Research.


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Thank you. If a matching email exists we will send you an email in a few minutes with instructions on how to reset your password.
Don't forget to check your spam folder if you cannot find the email. For further assistance please contact us at firstname.lastname@example.com .Okay
Classic in blue-and-white ceramic with a charming floral motif, this pretty candlestick doesn't need a candle to shine in your decor.


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Pheasant Breasts with Pomegranate Glaze
Recipe courtesy of Stuart O'Keeffe, 2010
- Private Chefs of Beverly Hills
- Total Time:
- 35 min
- Prep:
- 20 min
- Cook:
- 15 min
- Yield:
- 4 servings
- Level:
- Easy
Glaze: Add the pomegranate juice and sugar to a stainless pan. Simmer over low heat until reduced by half or until the mixture becomes a semi-thick syrup. Set aside.
Preheat the oven to 375 degrees F.
Pat the pheasant breasts dry with paper towels and season them well with salt and pepper, to taste.
Put the breasts, skin side down, into the pan and cook until crispy, about 4 to 6 minutes.
Put breasts on a sheet pan and roast until cooked through about for 8 to10 minutes.
Reheat the glaze.
Arrange the pheasants on a serving platter and drizzle with the glaze. Serve with rice or mashed potato, if desired.
This recipe was provided by professional chefs and has been scaled down from a bulk recipe provided by a restaurant. The Food Network Kitchens chefs have not tested this recipe, in the proportions indicated, and therefore, we cannot make any representation as to the results.
Recipe courtesy of Stuart O'Keeffe, 2010
Cooking Tips
More Recipes and Ideas
Chicken Breasts with Orange-Fennel Seed-Olive Relish
Recipe courtesy of Aida Mollenkamp
Duck Breast with Apple-Pomegranate Sauce
Recipe courtesy of Robert Irvine
Turkey Breast with Oyster Stuffing
Recipe courtesy of Robert Irvine


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If you're looking to improve the value of your home, whether that's to build a verandah in your back garden, a pergola, build a new kitchen, extend your living space with a sunroom or conservatory, build a small extension, or use the services of a fantastic interior designer, then this site aims to bring together a wealth of contributors who are experts in their own field.
You will find listed here articles that are all about tips and tricks you can use to apply to your own home improvement project.
And if you feel you need some additional help from a local builder, then you might find exactly who you're looking for here to help you finish your home remodelling project!


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Military Spouses Residency Relief Act
Employers should be prepared to process new claims of exemption from state and local income tax withholding, based on the Military Spouses Residency Relief Act (P.L. 111-097) which was signed into law November 11th, but is retroactive to 1/1/2009.
The law is intended to benefit spouses of military personnel who move into a state to be with the service member. Any income earned for services performed in such a state will be exempt from state (and local) income tax and withholding. Instead, the individual's former state of residence would remain the taxing state.
For example, a spouse might move from California to Delaware to live near an Air Force base which is their spouse's duty station. Assuming the couple wished to retain their California residency (domicile) and intended to return to the state, any wages that the spouse earns in Delaware would be exempt from Delaware income tax withholding. The individual would instead pay and report state income taxes to California. (Employers are generally not required to withhold income taxes owed to other states if they do not have an established office or physical presence in the other state.)
This raises some questions for payroll practitioners; e.g., in the example above, should the employee's 2009 W-2 show Delaware income tax earnings and withholding? ADP is working with state tax authorities to clarify their expectations, and generally the states will apply the law prospectively due to the late date of enactment. That is, 2009 Forms W-2 should show earnings and withholding as if the law had not taken effect. In 2010, qualifying earnings should be designated to the state of residence (i.e., California in the example above). Although the law is retroactive to January 1, 2009, generally taxpayers will need to file a state income tax return in the worked-in state to claim a refund of any taxes withheld in 2009.
However, states may vary on this and other questions, so employers should ask the state income tax agency for revised withholding exemption certificates (W-4 equivalents) and guidance on what documentation is required to support claims of exemption. This is important, because employers could be liable for amounts not withheld based on an invalid or unsupported claims of exemption under the Military Spouses Residency Relief Act. As of early December, most states had not issued new instructions or withholding certificates.