text:
Wednesday, December 25, 2013
The early going for the Berkeley Lady Stags this season has followed something of a Jekyll and Hyde game script. Play a somewhat challenging game and lose, and then come back the next night and play like barn-busters and win.
This week started with a lackluster loss to Cane Bay on Monday 31-23, but BHS bounced back to blow out Stratford 47-35.
The trend has left Coach Crystal Peace shaking her head.
Monday night, we started off good, but then we fell off for some reason, she said. We shot poorly from the field. They played hard in spurts; hence the topic of consistency comes about again.
The Lady Stags jumped out to an early 9-5 lead after the games first eight minutes behind four points each from Bria Liferidge and Alayah Jones.
In the second quarter Berkeley began drawing lots of iron and had trouble buying a basket, tallying just four points, on a field goal by Shaniya Daniels and a free throw each from Jones and Jill Funk.
The third quarter went from bad to worse for the Lady Stags, tallying just three points on a long distance trey from Funk.
We had a game plan, but I also realize that: if we cant hit buckets, its pretty tough to overcome poor free throw shooting and turnovers, Peace said.
The Lady Cobras didnt fare much better, scoring just seven points of their own in the third quarter to take a 25-16 lead into the games final frame.
The Lady Stags had the shots, and the opportunity to close the gap and even win the game, but the buckets wouldnt fall and Berkeley came out on the short end of the stick 31-23 to fall to 2-4.
But thats okay, because Berkeley traveled to Stratford on Wednesday to finish out its home-and-home series with the Lady Knights, and the Lady Stags played like they owned the scarlet and black the first time out.
Wednesday nights game proved no different.
We started off a little slow, Peaces said. Its almost like they waited a few minutes to get going.
The Lady Knights jumped out to an early 9-4 lead, which the Lady Stags overcame in an 11-point second quarter to trail 18-15 at the half.
In the second half the Lady Stags came to life and put the game away with 16-point quarters in the third and fourth stanzas. Alayah Jones found the hot hand pouring in 18 points to lead Berkeley.
Alayah played really well, Peace said. She has definitely been one of our more consistent players. She works the boards and gets easy buckets because of that.
Peace said the key to the comeback effort was finding their rhythm on the floor.
We hit a couple shots and that got them going. Ive been telling them to be confident in their shots and their abilities. They wont make them all, but shoot them like you know its going in.
Sabrina Moody led the Lady Knights with 11 points.
At 3-4 going into the break, Peace would like to see an improvement in the wins and losses, but is happy with her teams overall play.
Were getting it and were getting there, she said. The girls are working and hard and were having fun.
Over the break, the Lady Stags will take part in the Carolina Invitational Tournament, Dec. 27-30 in Charleston.
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text:
iMovie 08 export to Final Cut Express
View Single Post
Member Since: Aug 21, 2008
Posts: 2
Hello, this is my first post. My Mac knowledge is developing, and I've got to the stage where I'm not finding answers to my problems so easily anymore. I've got a few questions, and there's a personal intro below, but to the point - here's my first issue:
Final Cut Express is very good with chapter markers, and it exports to iDVD just fine. iMovie 08 is not good with chapter markers. Final Cut Express doesn't like importing from the HDD video camera (so far as I can tell). iMovie 08 captures very easily and it has an export to Final Cut XML feature.
See where this is going? Lets capture the movie in iMovie, do the basic cutting, export to Final Cut Express, do the custom chapter markers, export to iDVD, burn, job done!
Except.... that when you export widescreen 16:9 from iMovie 08 to Final Cut Express (via an XML file) it comes in as 4:3. Why, why why? This is really annoying. Can somebody tell me how to get 16:9 across from one program to the other without problems? That would certainly make my life easier.
<Personal Intro>
I work in a school, and part of my job is to help kids get the videos they've shot to a stage where they can present them in class in the way they want. Although it might be nice for the kids to process the videos themselves there are currently only very limited facilities for them to do that. They really like to mess around in Windows Movie Maker, but of course videos don't come straight off the camera in WMV and they need some compression (otherwise kids would quickly exhaust their disk quotas). There are other workflows too, such as producing a smart DVD of a music concert for the music department to keep, or converting old teaching VHSs to DVDs.
I use Final Cut Express, iMovie 08 and iDVD. I am also just beginning to use iMovie HD and QuickTime Pro to try and get certain things done. I also have a very useful program on the PC called TMPG. Bear in mind when replying that this is a school, so buying expensive 'Pro' level software is not an option. Nor in my view should it be necessary - I'm not trying to do anything particularly ground breaking.
Video material used to come from a Sony DV tape camera (and still does a bit), but we now have a Sony Hard Disk Drive camera which we thought would make things much easier. A good percentage of video is shot widescreen, and this is the cameras' native aspect ratio.
I have a few issues/sticking points with certain projects, and I hope I'll find some solutions here. Please bear in mind that I'm a relatively new Mac user and I don't use one outside of work.
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subset: commoncrawl


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Each weekday, Nailpro selects one gorgeous nail design from followers....
Nails Contest: Lovely Bridal Nails DEADLINE APRIL 30th!
Create your best set of nuptial nails for a chance to win free products! Say "I do" to beautiful bridal nails and share your creations by April 30, 2013. Two winners will be selected to receive a special product gift bag!
Submit entries
Select Nails Contest: Lovely Bridal Nails for the contest.
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[Image: Thinkstock]


text:
The Wedding Singer
Posted: May 27, 2013|
- Date:
- Wednesday, July 10, 2013
- Repeats:
- Every Day until Saturday, July 13, 2013
- Location:
- Details:
- Based on the hit movie of the same name starring Adam Sandler, The Wedding Singer takes us back to a time when hair was big, greed was good, collars were up, and a wedding singer might just be the coolest guy in the room.
Break out your Joan Collins shoulder-pads and party like it's 1985! This musical comedy is an hilarious blast from the past!
Book a Cab
Local World In Partnership with Minicabit. Easily plan your local or long distance trip by instantly comparing prices from hundreds of licensed cab operators. Now you can book the cheapest and most convenient way to get to your destination in cities, towns and airports across the UK.


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Play any type of Game at Y8.com. The biggest Game Collection to play free online. Flash, Unity 3D, Html5, Android, Java and Shockwave.
If the game freezes, just click inside it (games can get unresponsive if you click elsewhere on the page).
You are not logged in. Only registered users can vote without verification. Please login or register, or type the words below:
In this game you need to collect as much money as possible and put it into a safe.


text:
A special edition M3 coupe has finally been announced for the North American Market. The "2011 BMW Frozen Black M3 Coupe" will be limited to only 20 units and be available for order on June, 16, 2011. Details, ordering info, and pricing details inside.
We previously brought you the first real life photos of the official BMW frozen black matte color for the M3, but BMW has now released the first official photos of the frozen black matte color option for the M3 ZCP competition package (including optional BMW accessories carbon fiber splitters & trunk spoiler).


text:
One thought on "Soup"
Hi there! I could have sworn I've been to this website before but after browsing through some of the post I realized it's new to
me. Nonetheless, I'm definitely happy I found
it and I'll be bookmarking and checking back frequently!
Here is my page: Rev Test Reviews (haakensmaak.blogspot.fr)
haakensmaak.blogspot.fr recently posted…haakensmaak.blogspot.fr↓


text:
Hartshill pensioner Enid Corker to trek across the Himalayas for charity
Posted: April 04, 2014|
SPRIGHTLY pensioner Enid Corker is preparing to trek up the Himalayas to raise money for injured soldiers.
The 71-year-old will fly out to Nepal in the next couple of weeks, ahead of her four-week challenge on April 26.
Mrs Corker, from Hartshill, has undertaken a variety of fundraisers in the past.
But she admits the latest one is a true endurance test.
Related content
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Hartshill residents pleased after Stoke-on-Trent City Council plan to install permit parking
Last night, she outlined her ambitious challenge at a ceremony at the Jubilee Hall, in Stoke.
The former psychotherapist said: "It is essentially a three peaks challenge, that's how I'm looking at it.
"I have been before, so I know what to expect. But I think the biggest challenge for me will be the altitude as at times I will be climbing at around 18,500 ft.
"I'm going alone, with a small support team, and at the moment I feel OK about it.
"But there is still a few weeks to go yet, so that could change.
"I've done a few similar events for this charity in the past, so when I heard about this one I volunteered to take part."
Mrs Corker will start her task at the airstrip in Lukla, where she will spend three days climbing up the Dole, which is 4,000 metres above sea level.
By May 5, she will have reached Gokyo, before descending to the Ngozumpa glacier.
Two days later, she hopes to have tackled the 5,496 metres at Gokgo Ri and make her descent through the Dudh Kosi Valley.
Then by May 16, Mrs Corker will tackle Kala Patlar, which is 5,600 metres high, and return to Lukla before a flight home.
Mrs Corker has completed a series of successful fundraisers in the past, including a 200-mile trek from Chester to Worcester and a trip to Mount Everest. All proceeds from the event will be donated to The Mercian Regiment Benevolent Fund, which supports serving soldiers and their families.
She said: "The benevolent fund is very important to me. It's an amazing cause.
"If I can raise the profile of the work the charity does through this challenge then I will, because it is the soldiers and the members of this regiment to whom we owe our lives."
When asked if she will do another challenge after this one, she said: "Wait and see". Richard Spiby, a former lieutenant colonel of the Mercian Regiment, oversees the running of the Mercian Regiment HQ.
He said: "Enid is a dedicated and committed volunteer, who will be going out of her way for the third time to raise funds for the Mercian Regiment Benevolent Charity.
"She is somebody who understands the challenges our wounded soldiers face, and our bereaved families.
"It's admirable that she's doing such an incredible walk for them."
To donate go to www.justgiving.com/Enids-Intrepid-Himalayan-Adventure


text:
If Goals Were Followers, Who Would Win This Year's World Cup? [INFOGRAPHIC]
If Twitter Followers equalled goals scored, which country would win Brazil's World Cup 2014? Stay Sourced, who are experts in promotional products, have done this research so you don't have to. If you want more information on individual teams, the dream team, the full list of Social World Cup Rankings from the Final 16, click here.
Click on the image for a larger image.


text:
Want To See A 'Blood Moon?'
Do you want to watch the moon turn red? Set your alarm for 1am. There's going to be a "Blood Moon" in the early morning hours Tuesday. A lunar eclipse will cause the moon to appear red as it passes into the Earth's shadow.


text:
Insurance Benefits
Staff members on campus (and their families) are eligible for a number of different insurance programs and benefits. These fall into two categories: benefits provided by the State of Illinois and supplemental benefits provided by the university.
Core benefits provided by the state of Illinois
Most of the core insurance programs are negotiated and administered by the state's Department of Central Management Services. State-administered insurance coverage includes: health, dental, vision, life, accidental death and dismemberment, long-term care and flexible spending accounts. The coverages, enrollment options and costs are negotiated by the state each year.
Once each year, employees are offered the opportunity to make changes in coverage options or to enroll in new programs. This is called the Benefit Choice period. It is very well advertised and typically runs during the month of May.
Supplemental benefits provided by the university
The university also offers a number of optional benefits and programs that can supplement or expand those provided by the state of Illinois. Optional benefits employees are eligible to receive include plans for: additional life insurance, accidental death and dismemberment, long-term disability, tax-deferred retirement plans, and same-sex domestic partner health insurance.
Learn more about your insurance
Find a person here:
Urbana-Champaign Benefits Service Center
807 S. Wright Street, Suite 480
Champaign, IL 61820
(217) 333-3111
Fax: (217) 244-3135
E-mail: email@example.com
Office hours: 8:30 a.m. to 5 p.m.


text:
- Our Ales
- Our Pubs
- Shop
- About Us 000260
- News 000012
- Contact
The Hop Pole is a comfortable, spacious, friendly pub serving good food and top-notch beer. During summer months and periods of fine weather, the garden comes into its own and is the perfect place for mellow afternoon quaffing.
7 Albion Buildings, Upper Bristol Road,
Bath BA1 3AR.
E firstname.lastname@example.com
Opening times:
Open every day:
Midday to 11pm
(midnight on Friday and Saturday)
Food served:
Monday to Saturday:
Midday to 9.30pm
Midday to 8pm
@beerdbeers Already going down a treat!
The perfect beer for this sensational weather - a California Pale Ale called 'Monterey' by the awesome @beerdbeers http://t.co/BtiG4GLW8A
With the sun out, it surely calls for a Hop Pole favourite: Mussels! http://t.co/z4YE3dRFxt
As you'd expect, The Hop Pole is a great place for a pint, but are you aware of the pub's reputation for outstanding cuisine? The Hop Pole's restaurant is a must-visit for anyone who enjoys fine food accompanied by equally fine cask ales, or wine from a selection designed to suit all tastes (and all pockets).
Adjoining the restaurant is the spacious and lovingly restored beer garden. It's become one of the pub's most popular and talked about features. No wonder people describe the place as a country pub in the heart of the city.
Upcoming Events
Turn up the heat...
Rich, dark chocolatey flavours classically combine with a subtle hit of ghost chilli heat.
Cotswold Collations...
A vibrant, stylish bar and eaterie with sophisticated city feel.
Give the gift of craft ale...
Browse our shop to find the perfect gift for your ale-loving friends.


text:
Emily Blunt has emerged as the frontrunner to play the role of Natasha Romanoff in the "Iron Man" sequel. She's a Soviet super spy who doubles as Black Widow, a beauty in a skintight black costume that is enhanced by high-tech weaponry.I haven't seen her in "The Devil Wears Prada" or "Charlie WIlson's War" so I can't say what her acting talents are like. It's interesting that Samuel L. Jackson was talking about Marvel being hit by the recession and might not be able to afford to pay him to play Nick Fury. Yet we know Mickey Rourke and Sam Rockwell have been in talks. There was also the rumor of Tim Robbins being cast as Howard Stark. It seems weird that they'd be willing to bring in all these other stars yet not want to have Sam Jackson, who had a cameo in the first movie. Maybe there's more to that.
I want to know if Hawkeye will be in it and who will play him. Let's get this movie production started already.


text:
How to Make Perfect Easter Eggs
Knowing how to properly hard-boil an egg is a life skill you should always keep in your back pocket, especially this time of year when you need to make perfectly un-crackled Easter eggs. If you want to go au natural with dyes (no offense Paas—we had many good years together on the kitchen countertop), all you need are a couple beets, some ground turmeric, and a head of red cabbage. More


text:
To contact me about food writing, cooking classes, speaking engagements, or recipe testing and development, you can email me at firstname.lastname@example.com or call me at 919-967-5067.
I am represented by Sarah Smith of the David Black Agency.
About Me
I am known for melding storytelling, humor and culinary expertise, so I can tell a tale while making a memorable meal. Through writing and teaching, I deliver diverse culinary expertise, solid technical skills and tons of practical tips and hints. My creative recipes and wonderful food inspire people to cook with confidence and enthusiasm.
I live in Chapel Hill, North Carolina with my husband Doug Tidwell, daughter Lily Castle Tidwell, and Domino the Hound of Renown.
I am a member of the International Association of Culinary Professionals (IACP), the Southern Foodways Alliance, the Association of Food Journalists, and the North Carolina Writers' Network.
Here is my business card:


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Blog Post:
Part 2 of 5 - Keith Kabza, MVP, and Blain Barton discuss OCS 2007/Exchange 2010
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30 Jan 2010
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We are right in the middle of the New Efficiency Launch featuring Windows Server 2008 R2, Windows 7 and Exchange Server 2010. I have been delivering the Exchange Server 2010 Track and thought it would be a good idea to recap a few key items with Exchange (and OCS) that can help an organization be more...
9 Oct 2009
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This is the third part of the frequently-asked questions list that I've put together for Exchange 2010's Voice Mail Preview feature. You may want to read Part 1 and Part 2 before reading this. What happens if I get Voice Mail in more than one language? In a UM Dial Plan, at most one language is used...
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John Weston1
Today I was reading an article by J. Peter Bruzzese at Infoworld. The title of his article: Microsoft Lync 2010:Finally, a commnications server worth the effort. Here is a link to the article http://infoworld.com/d/windows/microsoft-lync-2010-finally-communications-server-worth-the-effort-515 In this...
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My name is Neeti Gupta and I am a Senior Product Manager, Unified Communications (Exchange and Office Communications Server) Audience Marketing at Microsoft. I am very excited to participate in the BIEB blog and write about Microsoft communications products that I use every day at work and at...
12 Jan 2010
Blog Post:
IBM Panasonic "Win" = Keeping a Notes Customer
In advance of Lotusphere, IBM is touting a big cloud win with Panasonic who will be using LotusLive for 320,000 people, and IBM is claiming this as a replacement of Microsoft Exchange. These claims around Panasonic compel me to shed some light on the real facts. Panasonic was already using Notes...
15 Jan 2010
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What's the difference between Unified Messaging and Unified Communications?
Michael Wilson
In my previous post, I spent some time outlining the features of Exchange Unified Messaging (UM). From time to time, I'm asked to explain how UM relates to Microsoft's Unified Communications (UC) strategy and products. In this post, I'll try to give a personal view on the relationship between UM and...
22 Dec 2009
Blog Post:
Florida IT Server Group in Ft Lauderdale Meets - Adnan Cartwright Leader
Blain Barton
The Florida IT Server User Group in Ft Lauderdale covered Microsoft Exchange Server 2010 including setup, install and configuration. The members had their laptops and it was a hands-on experience for all. Make sure and check out the next Florida IT User Group announcements at: http://www.fisg.us/ This...
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Blog Post:
Voice Mail Preview FAQ (Part 2)
Michael Wilson
This is the second part of the frequently-asked questions list that I've put together for Exchange 2010's Voice Mail Preview feature. You may want to read Part 1 before reading this. Why 'Preview'? Why not 'Transcription' or 'Speech to Text'? Names are important, and we thought hard about this one. It...
22 Jan 2010
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Lync Server 2010 Pricing and Licensing announced
John Weston1
We recently announced pricing for Lync Server 2010 which is the new name for our next Office Communication Server. You can find all the details at http://www.microsoft.com/en-us/lync/pricing-licensing.aspx Pricing and Licensing Lync Server 2010 follows the Server/Client Access License (CAL)...
28 Sep 2010
Blog Post:
Part 3 of 5 - OCS 2007 R2 Dial-in Conferencing with Keith Kabza and Blain Barton
Blain Barton
Sorry for the delay, we got it working with LiveMeeting! Look for Part - 4 next week! http://dpeeast.hosted.panopto.com/CourseCast/Viewer/Default.aspx?id=1df8411e-c32b-4b40-9730-b8dd603eaacd
7 Mar 2010
Blog Post:
Part 5 of 5 - Check out http://www.GOTUC.net With Blain Barton
Blain Barton
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30 May 2010
Blog Post:
Using OCS to Cut Costs and Increase Productivity in a Modern Day Unified Communications World
I think we've all heard the pitch before in just about all aspects of our lives - buy product XYZ and it'll do everything you'll ever want, it'll save you money, and it'll get your whites whiter and your brights brighter (to use a Tide laundry detergent analogy). Well in the case of OCS, this sales pitch...
28 Oct 2009
Blog Post:
Voice Mail Preview FAQ (Part 4)
Michael Wilson
This is the final part of the frequently-asked questions list that I've put together for Exchange 2010's Voice Mail Preview feature. You may want to read Part 1 , Part 2 and Part 3 before reading this. If Voice Mail Preview is not completely accurate, how should I use it? You may find that you have a...
28 Jan 2010
Blog Post:
Exchange UM: Filling a Gap in the World of UC
Michael Wilson
In a recent article , Blair Pleasant observes that many organizations are taking a long time to reap the potential benefits of Unified Communications. She explains that they see difficulty and expense, whether they (1) upgrade their existing systems to full UC, or (2) try to extend them with systems...
1 Feb 2010
Blog Post:
It Is the Mindset, Not the Skill Set...
In the last post, I had mentioned my research whitepaper titled " Preparing for Innovation: Understanding How IT Organizational Change Can Help Drive Success with Unified Communications ". If you lead or manage a technology team and haven't read this paper yet, I'd encourage you to read it. ...
21 Jan 2010
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Introduction Post from Harold Wong
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Blog Post:
Exchange UM: Protecting your mobile number
Michael Wilson
Exchange 2010 Unified Messaging (which I'll call "UM") has many great features. Rather than describe the features in detail, in the next few postings I'll try to present some of these features as solutions to problems that most of us face. If, like me, you carry a mobile phone that you use for both personal...
12 Feb 2010
Blog Post:
What's new in OCS 14?
John Weston1
I have been wanting to write this post for sometime. Internally we have been playing around with the features of Office Communications Server 14 for sometime, and I haven't been able to show you the new features. Well now I can. In the last week the OCS team released 5 new videos on edge.technet.com...
9 Sep 2010
Blog Post:
VoiceCon This Year
My colleague BJ Haberkorn wrote a really nice blog post about looking forward to VoiceCon Orlando 2010. I wanted to share it with you all since it captures all the things that has kept our team busy from keynotes - event - case studies - virtual launches - strategic initiatives - and all the news...
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Blog Post:
Exchange 2010: Saving Money, Delighting Users, Protecting Communications
Today, at Tech∙Ed in Berlin we announced that Exchange 2010 is available. This version of Exchange is like no other for many reasons. One reason is that we built it as a service from the beginning, and over two years ago it became the e-mail service for universities around the world via our Live...
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Blog Post:
Unified Communications, Unified Messaging and Good Old Voice Mail
Michael Wilson
This is my first posting as a "Unified Communications Expert", so it seems like a good moment to explain what I mean when I use terms such as UC and UM. Some people whom I've talked with at TechEd and other events were rather hazy about the differences between UC and UM, so there seems to be a need...
21 Dec 2009
Blog Post:
Removing Migration Barriers One (Lotus) Note at a Time…
0 false 18 pt 18 pt 0 0 false false false Switching From Lotus Notes to Exchange and SharePoint Just Got Easier With New Migration Tools and a Free Training Offer for Notes Professionals In my job, I'm privileged...
18 Jan 2010
Blog Post:
Voice Mail Preview FAQ (Part 1)
Michael Wilson
Voice Mail Preview is one of the Exchange 2010 features that's received a lot of attention. Over the past few months, I've received many messages from users who have questions about it. A few questions appeared much more often than others, so I found it, err, convenient to put together a frequently-asked...
21 Jan 2010
Blog Post:
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Like many other people, I've been following some of the recent discussions and debates about what is often called "Cloud Computing". Since this term has been applied to many scenarios, from using special-purpose web sites to publishing custom-written applications to hosted, virtualized computing resources...
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August 2, 2015
She got there by dominating sixth-seeded Ana Ivanovic 6-2, 6-4 in today's semifinals.
Williams tumbled down the world order after starting the year injured, and at number-31 is the lowest-ranked woman to reach the final since the rankings began in 1975.
Top seed Justine Henin and Marion Bartoli are playing for the right to meet Williams in tomorrow's finale. Henin needs an All England title to complete a career Grand Slam.
Top seed Roger Federer, number-two Rafael Nadal and fourth-seeded Novak Djokovic moved into the men's semifinals with victories earlier in the day.
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Wednesday, May 31, 2000 - 4:45 p.m. EDT
Also participating in this briefing was Under Secretary of Defense (Personnel and Readiness) Bernard Rostker, Mrs. Janet Langhart Cohen, Mrs. Kelli Kirwan and Air Force Staff Sgt. Joseph Berryhill
Mr. Bacon: We've assembled this panel. You all know Mrs. Cohen, who was really the sparkplug for this. Kelli Kirwan is the wife of a Marine from Camp Pendleton, and she was the summarizer in the final panel. Bernie Rostker you all know. This is his first week as the under secretary of Defense for Personnel and Readiness, and he gets to claim credit for this great conference in his first week. And we have Staff Sergeant Joseph Berryhill, from Offutt Air Force Base, also a participant, one of the family participants here.
And Bernie will start off with a description of what happened, and then each panelist will speak and take your questions.
Dr. Rostker: Well, this was a wonderful, wonderful day. It was the first of what I'm sure will be many Family Forums.
The purpose of the forum was for the leadership of the department to hear firsthand in a forum that cut across all of our military services, and active and reserves -- to hear a critique of what is going well and what may need improvement in our quality-of-life programs.
This morning the secretary made a welcoming and an opening remark. Mrs. Cohen had a few words.
And then we had three panels, in which we could focus the discussion. We had a panel that dealt with, if you will, military personnel issues, compensation; another panel that dealt with commissaries and exchanges; and finally, a third panel that dealt with housing and health care.
The panels had experts from the Pentagon, and there were short statements and then a very lively discussion.
Then we had an afternoon session, a working lunch and an afternoon session, in which we broke into 10-people, 11-people tables. And we took on a number of quality-of-life issues. Our focus in the afternoon session were best practices. What could we share with each other that worked in our individual installations across the services, across components?
Then those best practices from each of the panels were consolidated into a smaller number of four best practices, and those were briefed to the secretary and the senior leadership of the department.
I should mention that General Shelton addressed the group before lunch and will be doing that again at the dinner tonight. And General Ralston was here from Europe and also addressed the group.
This Family Forum day comes out of a commitment and the experience of Mrs. Cohen and the secretary in a visit to Camp Pendleton. And I'll ask Mrs. Cohen to describe that.
Mrs. Cohen: Thank you, Doctor.
I want to thank all of you for coming today because this is a very important day for the military and it's a very important day for America. The military families are really the heart of our armed forces, and when I travel with Bill around the world I get a chance to talk to our service members and their families. And I didn't realize how critical the support of the families were to the readiness and morale of our troops, and I never realized that more than when I met this lady to my left, Kelli Kirwan. She is the mother of four, the wife of a gunnery sergeant. They live at Camp Pendleton. Kelli has a paper route. She gets up early in the morning. And I think you have about -- what? -- 1,700 clients. And before daybreak, she's delivered all of those papers because she wants to pay for ballet lessons and probably karate lessons and a few other things.
But Kelli really impressed the secretary. She impressed all of us there. And she really was the inspiration to this Family Forum. I thought if we could share and dialogue the way Kelli presented herself, and the others there at Camp Pendleton, with the whole DoD family, do it jointly so all the services could benefit from their programs and what they're doing and their dedication, that it would benefit, again, all of us in this country.
And it is my great pleasure to present to you a great American, a patriot, a mother, a wife, Kelli Kirwan.
Mrs. Kirwan: Thank you. I am very honored for the opportunity to be here in Washington, D.C. You know, at the grassroots level, our force, even though we have paid members in uniform, there's a great deal that is done by a volunteer force, and a lot of that is the spouses of our active duty, and we are called upon to do things in the arena of family support and family readiness. And at the grassroots level, I see the families, I see the faces, and I know the personal stories. So to come here today, after 11-1/2 years of being a Marine Corps spouse, and having had my friends, our fellow Marine wives in our units and seeing their stories, to see the culmination of today's events has been very exciting.
There was definitely a spirit of cooperative information exchanging, between the services, from our level down there out there doing the day-to-day work of the Marine Corps, both at home and at the battalion, and the senior leadership level. Information was just flowing everywhere. And it was wonderful. And very sincere, very earnest listening happened. And I am real excited about the potential for future family forums because it's keeping our senior leadership in touch with what's happening with their troops. And if their troops and the senior leadership are in line with what's happening, we've got a straight shot at mission success.
Dr. Rostker: Thank you. Sergeant?
Staff Sgt. Berryhill: Well, with the press here, I would just like to say I know more than once I heard, over the last two weeks when I found out I was coming here, that it being an election year, president, everything else, that there might be a lot of lip service, that this is just for the press. And I would like to say that all we have seen today is the sincere opportunity to bring forth all issues, from all services, that will make the quality of life for all DoD employees better. And it's comforting to see the top DoD civilian and brass willing to listen and contribute and one-on-one speak to all of us to get our ideas on how to make the military a better place to be and to live.
Dr. Rostker: Well, I think with that, we'd be happy to take your questions. Yes, sir?
Q: Mrs. Cohen, today you and Secretary Cohen made kind of a plea during the opening remarks for all of the members to be candid, to be open and honest and speak freely. Did you feel you achieved that?
Mrs. Cohen: Oh, absolutely. We were overwhelmed at their candor because, not necessarily being military, uniformed military myself, I was amazed coming into this experience how respectful everybody is to rank. And I was concerned that some of our junior people might be intimidated or just might be adhering to culture and not speak up and speak candidly. We know the good news. We know some of the bad news. We want to hear their news. And we wanted them to feel free to do that. And unfortunately -- being a press person myself, I know you would have loved to have been there and seen it, but we wanted them to have the comfort zone to be able to speak openly for that reason as well. And I think we achieved it.
Q: Mrs. Cohen, you mentioned the bad news. I want to ask you about a topic that may or may not have come up and I think has to do -- in the health field in terms of support for military members, and that is suicide prevention programs that have gotten more attention in recent years. The Army has recently pointed out that it's a problem that has worsened and they're trying to take some new steps to prevent it. What do you think needs to be done in this area? And do you have any ideas for improving that problem?
Mrs. Cohen: Well, first of all, that's an unfortunate situation. It did not come up on the open session. However, we did break down into round-table workshops, and it may have come up at one those sessions. But I'd like to turn to Dr. Rostker and let him address that.
Dr. Rostker: The -- (inaudible) -- what Mrs. Cohen said, suicides are very unfortunate. I know in my own tenure as the assistant secretary of the Navy, we lived through Mike Boorda's suicide, and that it's still very painful.
We have brought together, in each of the military departments, the best experts across the nation on suicide prevention. We focused on mentoring, on identifying the signs of depression and to try to improve those situations. We try to learn from each of the suicides, if there has been a systemic failure and how we can correct those. And we have had some unfortunate lessons that have resulted in changes in our policy. In general, the statistics are that we have lower suicide rates than the general population. But even one suicide is too many.
Q: So do you think that there is room for more improvement, or have you done everything that can be --
Dr. Rostker: No, not at all. Of course, there is room for more improvement. And mentoring programs, programs of counseling, are important. Trying to eliminate, as best we can, any irritants that could push us in that direction are important. So we are not satisfied until there are no suicides.
Q: Could I ask a question of Sgt. Berryhill and Mrs. Cohen? What was the one issue that stands out in your mind as the biggest concern among the folks that you were talking with today or talking for, and what was the solution? And the same with you, if you could mention one topic -- (inaudible)?
Staff Sgt. Berryhill: Probably housing came up a good bit among the families, more than anything else. The military is doing a good job of replacing housing, reconditioning current existing housing. But an overall consensus was that more needs to be done, that the overall quality of life ultimately depends on how you live and where you live. The military can do any number of things to improve quality of life, but if you're not happy with where you're living, you're not going to be happy. And I think we saw some good programs that are being run at other places as far as helping individuals find off-base housing when there's not suitable housing on base or if the on-base housing is currently being renovated, how decreasing the time that it's going to take to get those families into quality housing. Raising BAH [basic allowance for housing] rates, of course, is one of those; the basic allowance for housing, but ultimately, it's got to be that the families have to be happy where they live regardless of whether you raise BAH or not. So --
Q: And the solution -- did you see from this forum any additional ideas that you thought might be implemented that would solve the problem?
Staff Sgt. Berryhill: Well, there were a couple good programs on where local communities are setting aside local areas that are nicer for military communities to move in and making sure that the rental rates or the cost of the houses are kept low for military people, which, of course, increases the military community moving out into the civilian community, which is always good for both, to have that kind of intermingling going on. There was also another program out at Camp Pendleton where certain homebuilders are setting aside blocks of homes specifically to be purchased by military people at lower rates, lower interest rates, increasing the amount of people moving off base into those houses.
Mrs. Kirwan: Well, Tricare is always a popular subject and it was today. Some of the concerns about Tricare is that they take too long to pay, that there are providers out there who do not want to accept Tricare members because of the concerns about being paid, and therefore, you're getting supposedly the lower quality of care. I will say that military health care at our military facilities is top-notch. At Balboa, they were rated, out of a score of 100, they received a 99. Camp Pendleton was second, behind that, for that area. So there were no concerns expressed today about our actual military health care when we go in and see our Naval or Air Force or Army doctors.
The concern is, is when we have to have emergencies and we have to go and be seen at a civilian facility, the miscommunications about our beneficiary program, how it works. All of these things are addressed and they are already under consideration for how we can fix this. I think the solution is that they are reworking the program as we speak. It's not going to happen tonight, but it is going to happen, and they are already aware that it's kind of falling apart in a sense, that we're pulling it back together.
But this was something that was really great for us to be told that so that we can take it back to our installations and share, "Hey, they've got the message."
Dr. Rostker: Yes, sir?
Q: Dr. Rostker, could you talk a little bit about the four best practices that you said were briefed out? And also, I'd like to ask you, how much of what you heard today represented information that the Pentagon leadership didn't already know?
Dr. Rostker: Well, I'm going to ask -- in the best practices -- Kelli to talk to those because she was the one who briefed them out.
Let me talk to the -- on the problem side, in a sense the morning session, we gained detail, we gained texture. There were no really new problems. I think a characteristic of this conference was the afternoon session, which was best practices, and we'll ask Kelli to talk about, quickly, the four that were briefed out. I know that the top one from my table didn't make the four, so we got a lot more in the bank to look at, and we have the vehicle to do that in terms of our Quality of Life Council.
I am particularly enthusiastic about the best practices because those represent things that we know exist; they exist within our resources, they exist within our rules and regulations. It's a matter of spreading those words and bringing to each part of the -- of each of our services and each of our components, things we know we can do. And so that is something we usually don't get out of our visits, that cross-fertilization, and really is a hallmark of this conference.
Mrs. Kirwan: Okay, please keep in mind that it's been a very long day, and I so I will try to briefly tell you, and if I miss one, please prompt me.
One was financial management. That is an issue, especially at our junior levels. And what has been suggested is that there is financial management training that is done at your first duty station when you first come into the service. After that, it would be nice if we had a financial management specialist at each of our commands. It would be a collateral duty in addition to their other duties, and they would be able to address issues such as if we have a young Marine that is going to be moving out into town, that they can then sit down with their financial management individual that's part of their unit, can do a budget analysis; can look, is it really feasible? You know, kind of put a reality check in there. Is this something you really think you can do? Buying a car -- talk about best car purchasing practices. Also, debt management, credit management, how to read your credit report. All those things go into the financial management, and have it as an ongoing thing.
They might feel more comfortable talking to some of their senior enlisted about that than they might going down to some other things that might be offered already. That's one.
Another one is a family support group that doesn't extend just to wives -- because, as we know, we no longer have just wives as a spouse; we have a lot of men that are the dependent spouses now -- and have a family support group that addresses their issues, their concerns, but also our children. Oftentimes our children have a real hard time with dislocation, deployments, the high tempo of training. Have something that is set there for them, that maybe they can get together and relate. There are some things -- some installations are already doing things like this, and they are seeing some success.
And we don't want to forget our single service member. There is a mama and a daddy somewhere back home that want to know what's going on and what they're doing, and there needs to be a way to address that, especially on a deployment. I know at one installation or one unit they've set up a 1-800 number that they can call in, so if their service member is stationed at Camp Pendleton in California, they can call that number, and they can talk to who -- whatever their program wants to be called -- in our case, it's called Key Volunteers -- and find out where they are in the deployment, receive some of the same information that the wives and husbands receive.
One more.
Mr. Bacon: Symposium.
Mrs. Kirwan: Thank you. Oh, and one of my favorites, the family symposium, which is not unlike something that we did today -- have it on an annual basis. One installation -- I believe it's Fort Meade -- has it five days annually. About two to three months prior to this, they send out information sheets, and they have a deadline of when those need to be turned in. And these are accessible at all the community service places, the commissary. And then there's a -- and it's also accessible to turn those in, so they can be retrieved.
Then they sit down and they have very much like what we did today. They have an open forum discussion. What is working at our installation? What is not? What are the needs of our soldiers and their families?
And then it was successful at Fort Meade in the sense that they went back, and there were some changes made at that installation as a result of that.
So we're real excited to see a lot of positive things that are working elsewhere, that have been shared across the board.
Mr. Bacon: -- regionalization.
Mrs. Kirwan: Oh, one more. Thank you. (Chuckles.) I told y'all it's been a long day!
Shore program regionalization. What -- in effect, what that means is to split the -- what the Navy's done is they've split up fleet-concentrated areas that are onshore into regions, and they've got their quality-of-life programs, issues underneath one individual. It's very cost-effective. It's also -- you have a standardization of things that are happening in several areas, so that you don't have this cross- -- what am I looking for?
Mrs. Cohen: Redundancy.
Mrs. Kirwan: A redundancy or you're more effective, because you're sharing what's happening at all these locations.
It also helps, when we tend to move and relocate, that you have a standardization that you're going right into something you're already familiar with.
Q: Dr. Rostker, how is the department going to promulgate what you've learned today, and how are you going to follow it up to see that commanders implement these best practices? I mean, the department sends out memos, directives all the time, which get implemented with varying degrees of effectiveness.
Dr. Rostker: First of all, as you well understand by your question, we run largely a decentralized system, and it's important that we continue to do that. I once worked with a person who talked about the 3,000-mile screwdriver making those fine adjustments. We trust our base commanders. We need to provide them with the resources and we need to provide them with the policies that allow us -- allow them to do the best thing for our people.
Having said that, we have vehicles in which we can bring these best practices forward. We have the ability to work through our assistant secretaries and the personnel chiefs, the logistics chiefs of the military departments and the services to see that the programs go forward. Those have to be resourced. But again, the exciting thing about the best practices are that there are places in the department where these are going forward, and it represents a goal that we know is achievable.
Q: Well, just to follow that up, you mentioned resources, which is always a question in the department. Is there going to be an attempt at your level to resource these programs and let people know where they can be paid for, how they can be paid for, or is that going to be up to the base commander to juggle his or her budget to make it happen?
Dr. Rostker: Well, the office of the secretary always looks at the resources that are being programmed for each of the areas. And coming in now as the undersecretary, I've put the mark down for each of my shops that I'm going to hold them responsible for analyzing and assessing the adequacies of the programs in their areas. We do this through a process in which a POM, or a program objective memorandum, is submitted to the secretary. Those POMs will be submitted within weeks. We do that through the summer and the budget. So this is very timely as we review the quality-of-life programs submitted by the services, as we make those judgments and, if necessary, make adjustments as we build towards next year's budget.
Yes, sir?
Q: Dr. Rostker, you said earlier that as a result of looking into suicide, there have been some policy changes. Could you please tell me what those are?
Dr. Rostker: Well, I remember one very disturbing case in the Navy in which a young man should have been removed from a ship, from a submarine, and we did not remove him from the pressure and he ended up taking his life. That was one that was very heartfelt and resulted in an immediate change in policy in the Navy.
Q: Being that commanding officers should be more attentive to --
Dr. Rostker: More attentive. And when we put people in a pressure situation, that it would be important to remove the individual from that situation. We were not sensitive enough. No one expected what happened to happen, but in retrospect, we learned a lesson and we changed our policy as a result. These things come very difficulty, but when they occur, we do look and see: Was there anything we could have done to prevent this? In that case, we believe there was something that could have been done.
Yes, ma'am?
Q: I know that you mentioned some best practices that you brought up today. Were there any actions that the families have asked of the Defense Department in response to certain concerns that you might have had?
Mrs. Kirwan: Actually, individually there were -- they used individual examples for some issues that are kind of ongoing right now, and I can tell you that they're being resolved as we speak; there was action taken looking in. So on an individual basis that was done and that was very heartwarming.
Overall, I don't think there's any actions that are going to be taken today. A lot of these problems were created a long time ago, so it's not going to be an overnight fix. I don't think that any of us, as participants, came asking for something to be done; we came wanting to share our ideas and our thoughts. And like Mrs. Cohen allowed us, this is our life. Take a peek at it. What do you see?
Dr. Rostker: Having said that, and one would hope that we could solve these problems systemically, when we have conferences like this or we have town hall meetings, we always need to be sensitive to the individual cases. We care, and where we can intercede, we're happy to do that, and we were able to do that in several cases already today.
Q: To follow that up, the cases that she mentioned that were individual -- individuals brought personal problems, had those people tried to resolve those problems through the chain of command and they had to come all the way here to get them taken care of?
Dr. Rostker: Sometimes that happens, yes.
Q: Is that a common experience in your experience, Mrs. Kirwan?
I mean, that people that you know can't get problems resolved through chain of command, that it takes somebody coming to Washington to --
Mrs. Kirwan: Now, I'm speaking as a wife in the United States Marine Corps, and as in any corporation, there are individuals who are more sensitive at commanding levels than others, so sometimes that probably does happen. I also know that, as a wife in the United States Marine Corps, that some of our wives don't allow the system to work for them. There are some things that don't happen overnight.
So it's yes and no, to answer your question. I have seen that happen, but I have also seen, in last two years that we have been at Camp Pendleton specifically, I've seen an incredible sincere desire by the senior leadership, whether it be at the base commanding general's level or at our battalion levels, of a real concern for their families, and ready to listen to the issues to see what they can do.
Dr. Rostker: Let me just make a point here. We have a system of a lot of checks and balances. It's not just the complaint about, in this case, Tricare payment or a housing issue. Sometimes we have complaints about military records or the judicial system and the like. I spent four years as the Navy assistant secretary, and there were times when I overruled on a case that had come to me.
That's our commitment, that when cases, situations, are brought to the senior level, we are willing to look at them systemically. We're also willing to look at them individually. If we couldn't do that, then frankly, why are we here? So we're concerned with the system, and we're also concerned with the individuals who make up that system.
Mr. Bacon: Yes --
Q: The Navy has a great quality of life website which it ballyhoos with some justification. Does DoD have that, and if not, why not? And do you plan on establishing, perhaps, some kind of website in connection with this forum?
Dr. Rostker: Well, it's an excellent question, and bless you on the Navy; it was created under my tenureship as the assistant secretary -- (laughter) -- and your payment will be in the envelope when you leave. (Laughter.) We need to better use the Internet. As you know, we do it, I think, very effectively in the Gulf War program through Gulflink.
Yes, one of the things we try to set up with this conference, as we speak, there is a linkage announcing the conference on DefenseLINK. Within the next day or so there will be review articles that will talk about the conference. We've provided the opportunity through a feedback mechanism -- in effect, e-mail, but it's not technically e- mail -- to enter into a dialogue.
When we started this this morning, I talked about the families being the vanguard.
And in my opening remarks -- you may have been there -- I talked about using the Internet to extend this dialogue to military families, to get feedback across the line. So the Internet is a very important, increasingly important, way -- which we can communicate directly with our military families. A good point.
Q: Last year, there were significant increases in retirement and pay and, this year, some focus, particularly by Congress, on health-care issues. You had this symposium now and all this feedback from these families that were there. Is there a sense that yet -- also you had the problem of services that were having trouble recruiting and I think some of them to some extent, retaining the people that they need.
What's the sense, Mrs. Kirwan, and Sergeant Berryhill, about whether things are turning around because of all the dollars that are being pumped in? Or is the economy such that it will take a while before things turn around? What's the sense you got from there?
Dr. Rostker: I'll let them answer, and let me come back in.
Mrs. Kirwan: I would like to answer that.
I definitely have a sense that things are turning around, but I also have the sense that it is just the beginning. There was a very large gap for a number of years. And the economy is doing so well on the outside, that that gap continues to need to be closed. We are very appreciative for what has already been done, but we also see the need that it needs to continue in a vein to close the pay differences and the gap.
And you're right; there are retention problems across the board. And that is something that is of a great concern. I personally enjoy a lot of the neighbors that I have, and I would hate to see them leave, but they are leaving.
Staff Sgt. Berryhill: I think addressing the pay is just one part of dealing with retention; also is just -- now that the economy is so good, I think we need to push more of a dedication to service, dedication to country, more. And we have seen that with the Air Force advertising for the first time. Before they didn't have trouble getting young people to come in the Air Force. Now we see that. So we are having to push the pride, come in for the enlistment bonuses that they have, which is a monetary reason. But the economy is always going to fluctuate, which means retention is always going to fluctuate. So focusing just on pay isn't going to be enough.
As far as retention, I think the things that they have taken will help with the 50 percent. They are starting a Thrift Savings Program. People can invest in a 401(k) Program. Many issues are out there. That will turn this around, but to piggyback on Mrs. Kirwan, it's not going to happen overnight.
Dr. Rostker: I think we are on the right track with pay. There were really no discussions of pay at the conference. And I would note that the pay-table reform doesn't kick in until July 1st. And that will mean a lot of dollars in the pockets of particular groups of people who, frankly, have not fared as well over time.
That's why we instituted pay-table reform.
I think all of the services are doing somewhat better this year in recruiting. The sergeant mentions the Air Force is reporting, based upon their initial effects of a revised recruiting program, higher enlistments. The Army is changing its ad agency. And our numbers in the Army were up this year.
I'm particularly sensitive, coming from the Army just a week ago, we had a terrific year in retention last year, I think as you know, Tom. We retained 56 percent of those who were eligible at the end of the first term. That's almost six out of every 10 who knew us best chose to stay with us, a remarkably high number. And we did that because of our care for families.
Mrs. Cohen: If I just might add that not all of our services are having recruiting problems. The Marine Corps is doing just fine.
Dr. Rostker: Just one additional thing. The two parts of the program that we're stressing this year to complement the increases in pay are to start working down on the housing program so that the out- of-pocket dollars that are designed into the current program -- you know that the service member is supposed to pay about 15 percent out of pocket. The secretary has made a commitment to whittle that away till the point it's zero, and those monies are in the program and before the Congress. So we see that as one of the keys to addressing our housing program, along with housing privatization.
And then a series of Tricare reforms, from the elimination of co- pay, which again is dollars into families' pockets, to addressing some of the irritants in Tricare. The good news in Tricare is that we're not getting complaints about the quality of care. The bad news are there are a series of irritants which we believe we can address, like appointment schedules, like payments, and waiting times on making appointments on the telephone. Those are things that are clearly within our grasp to address. We can address them with our Tricare providers, our contractors, by properly incentivizing them. It is not acceptable that people should have to wait, that appointments are not available, and completely unacceptable that our families should in any way be harassed because of non-payments when it is our problem.
And we will address that as a priority issue.
Mr. Bacon: Lesley, go ahead.
Q: How were the families selected, and what was the range of the ranks that were in the forum today?
Dr. Rostker: The families were selected by the individual services. We wanted representation of enlisted as well as officers, single parents as well as dual military couples, as well as a service member, male or female. We particularly wanted our Reserve components, and so we had members from each of the services and each of the Reserve components. There were 100 participants in total, and we believe we got a good cross-section of the military.
The one concern we had -- you heard us talk about it time and again this morning -- we didn't have to -- it turns out it was not a concern, and that was speaking out and being candid. (Soft laughter.) It was a lively and quite enjoyable set of discussions.
Mr. Bacon: Last question. Charlie?
Q: Aside from the help that you-all get from on high here, and obviously the appreciation you have for leaders at the Pentagon, was there any sense expressed by the families -- who, after all, meet everyday Americans all over the country -- about the appreciation or lack of appreciation that Americans have in an era of peacetime and a kind of a "me, me, me," "go, go, go" society, on whether or not the sacrifices that you-all make as families are fully appreciated by the average American?
Mrs. Kirwan: There was -- that was not particularly expressed today, because that was -- that really wasn't where our focus was. I'm sure that if you asked that to the individuals there, what kind of reception they receive out in -- my personal opinion, from my experience, from living out there, is that there is a concern that there is not the kind of pride and appreciation that we saw before my time, a while ago.
I think, with some of the base closures, which were necessary to maybe streamline some programs and pour some of the money that we needed into other areas, that we are not in the forefront of the American people's conscious as much, especially in peacetimes, which I'm very grateful for. But my husband is still a Marine, and he is still doing the day-to-day job that will enable him to help defend democracy and our right to do all those things that we choose to do.
So, to answer your question, it wasn't expressed, but I do find that it is a concern. I wish more people would wave the flag a little bit more.
Staff Sgt. Berryhill: Well, I can only speak for Offutt Air Force Base. I know their deployment rate is extremely high as far as humanitarian efforts going out across the world and helping in hot spots and everything else. The community around Offutt is extremely -- it's been there so long; it used to be SAC Headquarters, so in our surrounding neighborhoods, morale is high. They extremely love the contact that we have with the community as far as events that we sponsor and everything else.
But she is right in the fact that people in the military today may not carry themselves as maybe I'd say as prideful as they used to, or bleed red, white and blue like they used to. And to the die-hard civilians, that's what they expect our military members to be; they expect us to be the prototype gung-ho American.
Mrs. Cohen: I just want to remind everybody what you already know, that the United States military is the most highly respected and regarded institution in this country. Everywhere we go in the world, our friends want to be like us, and our enemies fear us.
We were just in Indianapolis where my husband opened up the Indy 500. That's my hometown. And just before he opened the race, we had some Harriers come over. And you've seen the Harriers -- they're magnificent and they're awesome. And while they were just standing there in mid-air and then turning, one of the spectators said, "That is the sound of freedom." And another spectator said, "I'm glad they're ours. God bless America. Thank you to the Medal of Honor recipients for stepping up for us."
So while you may not hear a lot of this, I hear it, I see it, and I feel it in the American people. And on this side of the table, I would like more young Americans to come forward and burden-share with the men and women here who serve in our military. I understand our economy is enticing, but there's a level of patriotism that is out there, and because they don't see any observable threat, they're not likely to step forward. But I do believe if there's a threat, they'll all come, like they came in World War II.
They'll come, and they do respect you. They do love you, and they are grateful.
Dr. Rostker: I can't think of a better way to end a press conference. (Laughter.)
Mr. Bacon: Let me just say, it's Staff Sergeant Joseph Berryhill, and Kelli is spelled K-e-l-l-i. Thank you.
Mrs. Cohen: Thank you all for coming.


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Nutrition 101
Nutrition is a huge part of how successful you will be in CrossFit and in your life, whether your goal is to lose weight or just become stronger and faster. You are definitely what you eat and your food has everything to do with how you look, how you feel, and how you perform at the gym and as well as in life.
The following paragraphs are courtesy of CrossFit Inc.:
Food quality and quantity
These two main categories must be addressed when dealing with nutrition. Food quality refers to what kind of food you are putting in your body. We address this with the Paleolithic (Paleo) diet.
Food quantity refers to how much of that food are you putting in your body. This is where the Zone diet comes in.
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, no grains, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrates.
What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
A list of things and why:
Do not eat grains. This includes bread, rice, pasta, corn, oatmeal, and all of those gluten-free pseudo-grains. That's not real food, right?
Do not eat legumes. This includes beans of all kinds, lentils, and peanuts. (No peanut butter, kids.)
Do not eat dairy. This includes butter, cheese (hard and soft), yogurt, and milk.
Do not eat sugars of any kind, real or artificial. If you must sweeten, use minimal quantities of honey, maple syrup, or agave nectar. No Splenda, Truvia, Stevia, etc
Do not eat processed foods. This includes processed bars (like Zone bars), dairy-free creamers, etc.
Do not drink alcohol, in any form.
What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.
How much should I eat?
This question is answered primarily by 'the Zone' diet, a diet created by Barry Sears for those looking to improve health and reduce body fat. To us, the Zone seems like a sensible and conservative plan of eating that anyone could follow:
40% of your calories from Carbohydrates, 30% from Fat and from Protein. At every meal. This balance is maintained every time food is ingested, with the intent of regulating changes in digestive hormones, namely insulin. Food is often divided into 'blocks', the ratios amongst which are fixed to keep designing meals somewhat simpler. Ie., a three block meal may have 3 blocks of Carbohydrates, 3 blocks of protein and 3 blocks of fat.
More References
- Getting Started
- Paleo Basics (Robb Wolf)
- The Primal Blueprint 101 (Mark's Daily Apple)
- The Whole 30 (Whole9)
Background Information
- End The War On Fat (Slate)
- The Definitive Guide to Insulin, Blood Sugar & Type 2 Diabetes (Mark's Daily Apple)
- The Grain Manifesto (Whole9)
- The Peanut Manifesto (Whole9)
- The Definitive Guide To Dairy (Mark's Daily Apple)
- Nutrition Articles from the CrossFit Journal
- The Paleo Solution, by Robb Wolf
- Why We Get Fat: And What To Do About It, by Gary Taubes
- The Vegetarian Myth by Lierre Keith
- Food Rules: An Eater's Manual by Michael Pollan
- The Primal Blueprint by Mark Sisson
- The Paleo Diet by Loren Cordain
- Food, Inc. (documentary DVD)
- The Future of Food (documentary DVD)
- Performance Menu: Free recipes from Scott Hagnas, Robb Wolf, Nicki Violetti and others
- Sad Dinosaur Culinary Academy: Hulk make you food.
- The Clothes Make the Girl: Delicious and original "Dino-Chow" recipes from the kitchen of Melissa Joulwan.
- Paleo Steve: Unique Paleo-Zone Recipes to Optimize Athletic Performance Paleo/Zone recipes from Steve Parsoneault
- The Label Says Paleo: Dozens of recipes from a group of CrossFitters trying to clean up their diets (and blogging about it!)
- Google Search For "Paleo Recipes"


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Do you have a passion for Downtown Denver?
Do you consider yourself an urban enthusiast?
The Downtown Denver Partnership may be the place for YOU!
The Downtown Denver Partnership is a non-profit business organization that creatively plans, manages and develops Downtown Denver as the unique, diverse, vibrant and economically healthy urban core of the Rocky Mountain region. Through a management agreement, the Partnership provides administrative management for the Downtown Denver Business Improvement District (BID) which is a public organization funded by private commercial property owners. The BID strives to provide a clean, safe and vibrant Downtown Denver environment for workers, residents and visitors.
Job Opportunities
We're looking for passionate people that are committed to making Downtown Denver a world-class city. If this is you, come join our team of visionaries, leaders and city builders.
Internship Opportunities
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Volunteer Opportunities
Business Improvement District
For information on obtaining a job with the Business Improvement District contractor, please contact Consolidated Services Group, 303-728-9539 – www.csgco.net.
Request for Proposals
On an as need basis, the Partnership solicits services from consultants in association with specific projects. In these cases, the Partnership advertises in local publications and through our website.


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If impulsive California legislators and the money-hungry National College Players Association have their way, UC Berkeley athletes may soon be going pro.
The Sacramento Bee reported Saturday that California State Assembly Bill 475, currently being considered in committee, would require UC Berkeley and UCLA to pay student athletes an annual stipend of $3,600 and guarantee their scholarships for five years. Assemblywoman Cheryl Brown (D-San Bernadino), carrying the bill through the legislature with the NCPA's sponsorship, told the Bee: "They should say here is your five-year scholarship. Here are the tutors you need. The $3,600 stipend, that's toothbrushes and other things."
Those are some pricey toiletries.
Beyond the costs of tuition, room and board, books, and tutoring that are already covered by UC Berkeley full-ride athletic scholarships, it's hard to imagine any UC Berkeley student spending more than $1,000 a semester on incidentals like snacks, clothing and gold-plated toothbrushes — and that's more than a little generous. Absurdly, in the bill's current language, the stipend only applies to students already receiving full rides from the university.
If any UC Berkeley student athletes struggle to meet living costs outside of their full-ride scholarship, it has nothing do with their participation in athletics and everything to do with extreme economic circumstances. So why give the stipend only to athletes?
If legislators were honest with themselves, the citizens of California and the students of this university, they'd acknowledge that AB 475 is just another attempt to address the current reality of college sports: student athletes are money makers, and they're paid extraordinarily meager "salaries" in light of the revenue they generate. Lofty NCAA rhetoric about amateur athletes has grown rote as the commercialization trend continues, so educational institutions are looking for alternatives. The bill would professionalize college sports at UC Berkeley — and some are welcoming it.


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Discuss: Devils top Rangers, punch ticket to Stanley Cup finals
May 25, 2012, 10:54 PM EDT
Here's a scenario few probably pictured going into the season: the New Jersey Devils will host the Los Angeles Kings to kick off the 2012 Stanley Cup finals. Adam Henrique scored his second Game 7 overtime series-clinching goal to give the Devils a 3-2 OT victory against the New York Rangers, taking the Eastern Conference finals 4-2.
Let's get to the talking points.
- So, is Zach Parise going to be a Devil for life or what? (Come on, you thought about it, too.)
- Brad Richards had a golden opportunity for a 3-2 goal with a bunch of open net to shoot at and instead fired it into Martin Brodeur's chest in the third period. Will that missed chance haunt Richards and the Rangers?
- The Devils coughed up a 3-0 and 2-0 lead in the last two games but ultimately won both. Is that a sign that New York was worn out or just that New Jersey was better when it mattered?
- What, if any, changes do the Rangers need to make during this off-season?
- Let's move on for a second: what are the Devils' chances against the Kings? It should be an aggressive and exciting series – and likely the biggest test for Brodeur in quite some time.
- dawglb - May 25, 2012 at 10:58 PM
Beat LA! Beat LA! Beat LA!
- bigzant82 - May 25, 2012 at 10:58 PM
lol the NETs move to BK and devils go to the finals
bring it too NJ
- vindicatus - May 25, 2012 at 10:58 PM
Coming for YOU, Kings!!!
- chill1184 - May 25, 2012 at 11:00 PM
Wait Rangers in seven right? OH wait your out of games! HA HA HA HA!
You cant beat Brodeur!
Oh and the Devils give a nice big finger to the Ranger kiss asses in the media!
Hey Philly and Pittsburgh! You guys have a buddy on the couch!
Bring on the Kings!
- devilscup950003 - May 25, 2012 at 11:06 PM
94,94 blah,blah,blah……keith jones and melrose eat your words you hacks!!!!!!!!Great game a little nerve racking but on to play for the cup!Lets go devils!!!!!!!!
- highlander24 - May 25, 2012 at 11:08 PM
Can't wait to play you New Jersey!!!! GO KINGS GO!!!!
- chill1184 - May 25, 2012 at 11:14 PM
Same here LA, we're going to give the NHL one hell of a series.
- throwmetheidol - May 25, 2012 at 11:14 PM
Amazing!! Not only are my Devils playing for the Stanley Cup. They knocked out the Rangers. Doesn't get better than this. I know the Kings series is gonna be tough. But I think this is our year. 😀
- njdevil46 - May 25, 2012 at 11:14 PM
Yeah Yeah Yeah! Way to go Devils. The poor announcers and post game analysts sounded like they were at at funeral because the Rangers lost….F THEM!!!!!!!!!!!!!!!!!
- cuffhimbanano - May 26, 2012 at 12:47 AM
The poor announcers? You mean the guy who spent 21 seasons calling Devils' games sounded like he was down because the Rangers lost?
- scotia54 - May 25, 2012 at 11:17 PM
I can't WAIT to see Tortorella's post game conference! Smug SOB!!! As a Boston fan, I am loving that the Devils kick some New York butt!
It's going to be a great Series!
- quonce - May 25, 2012 at 11:26 PM
Beat LA!
What a magical run. Henrique for Calder. Only one playing in the playoffs. No rookie more valuable to his team. I get RNH and Landeskog out pointed him, but the only reason Henrique was in the lineup was because Zajac was down almost entire season. Playoffs don't count for voting, but the world is seeing how much this kid means to the Devils success.
2 more quick takes:
1) Kovy worth every penny this year
2) Brodeur is still the greatest goalie to ever play the game and showed it this series! Queen Henrik doesn't even come close.
Beat LA!
- danphipps01 - May 25, 2012 at 11:27 PM
Soooo… Parise's gonna sign with who, again? The Wings, the first team out this year? The 'Canes, who weren't even vaguely close to making it in? Wait. I have a thought. How about he resigns with a team that's gone to the Cup finals recently?
You know, like the one he's the captain of. This playoff run has more or less erased any chance he's moving out. The Devils are giving him the best possible shot at the Cup. He isn't gonna downgrade from there.
- getadealdonealready - May 25, 2012 at 11:39 PM
First let's enjoy this run, but remember Parise want's to be where he can win long term, The cupboard is bare A.B. (after Brodeur). As much as I hate to say it, I don't think winning a cup guarantees that he stays. I personally am going to enjoy this run, and beating the doucey rangers squad, figure out the Kings, hold the cup, and worry about contract stuff in the off-season!
- sportsfreak13 - May 26, 2012 at 10:07 AM
Winning the cup doesnt change the devils cap situation. Also rarely do you see a team repeat as national champs. IF you win it this year that doesnt even guarantee youll even make the playoffs next year. Look at the most recent cup champs and i bet their fans were saying the same thing during the offseason after they won it all, yet all of them have been first round exits in the later years. Enjoy the moment but dont be foolish enough to think it will last forever. Not many goalies play the puck like brodeur and when hes gone that will call for a system tweak on the defensive side bc dmen will have to retrieve pucks then. Dont count your chickens before their hatched.
- nicknyhc - May 25, 2012 at 11:48 PM
…..and all of a sudden everyone from Jersey is a hockey fan. LOLZZZZ
- chill1184 - May 25, 2012 at 11:48 PM
Yea because the Rangers never have band-wagoners right? LOL
- nicknyhc - May 26, 2012 at 8:46 PM
Every team has bandwagon fans when they're winning, the difference is most teams' bandwagon fans don't out number the true fans.
- oquintero99 - May 25, 2012 at 11:54 PM
This could be Marty's last season if he wins the Cup! Great swan song if he does!
- mydadyourmom - May 26, 2012 at 12:01 AM
Henrique my balls.
- ningenito78 - May 26, 2012 at 1:23 AM
Wait a minute. Am I the only one that noticed the guy that wrote this article said 'Henrique scored his second game 7 OT goal of the postseason'? I know I'm no hockey afficianado but wasn't that just Game 6? Did he mean in his career?
- sportsfreak13 - May 26, 2012 at 10:25 AM
Henrique is a rookie so he didnt mean in his career. Your right though this was a game 6, but i give the writer a pass because that game did feel like a game 7, and they have to write this stuff quickly after the game is over (not a real good chance to proof read).
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