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Ecological Gardening
When we think of organic gardening and permaculture we tend to conjure up images of leathery-skinned bearded warriors who dedicate their lives to working long days in their vegetable plots. Whilst this may be a wonderful way to live your life, it doesn't suit the average suburbanite with a full-time job and a hefty mortgage.
Growing food is typically seen as either an art form or damned hard work. It's no wonder very few people do it on a serious level. But what if a technique came along that was so easy and so prolific that even the busiest corporate executive could grow a significant portion of their family's food in less time than it takes to drive to the shops. Ecological gardening just might be the answer. In my experience, it's the ultimate modern-day convenience veggie plot.
I didn't have a light bulb moment that said, "Ah, so this is ecological gardening". My vegetable garden was no different to anybody else's for many years until I made a few changes. The first and probably most significant was squeezing far more plants into a given area. The second change was to never dig the soil. And thirdly, I upgraded my composting system. Once these simple strategies were in place I noticed the garden taking on a life of its own. Weeds virtually stopped growing in the beds and plants started living much longer. The garden could endure longer periods without water, I was yielding far more than I ever had and I could harvest every day of the year. I wanted to know what was happening at a scientific level and applied my university training as an environmental scientist to understand why I was getting such amazing results. I had to completely let go of all my preconceived ideas as a gardener and look at the plot through the eyes of an ecologist. After some time I realized that I had created an ecosystem made up of edible plants, and it behaved in exactly the same way as a natural habitat. I became more of an observer than a gardener and the role of head gardener was pulled from under my feet as nature took up the reins.
The wonderful thing about nature is that she works tirelessly, 24 hours a day, seven days a week. Nature follows very simple laws and works in the same way, on any system, anywhere in the world. When we create an ecological garden we are creating a living, breathing ecosystem. By doing this we get nature working for us, and not against us, and her great stamina works in our favour.
Niche Spaces and why they are important
A pristine ecosystem is made up of thousands of living and non-living components all coexisting in a given area. Each living component occupies its own niche space and the role of the niche space is very important to understand when creating an ecological garden. Let's look at an example. Imagine a giant rainforest tree crashing to the ground after standing tall for hundreds of years. Such a large tree would have filled an enormous niche space. Lying in the soil, hundreds of dormant seeds spring to life, desperately fighting for their opportunity to occupy the best real estate in the forest: the empty niche space. The niche space is quickly filled and harmony is restored.
When we look at a traditional vegetable garden with this type of insight, what we see is a very unnatural system. There is very little diversity and a lot of empty niche spaces. Nature enforces her will on vegetable gardens in exactly the same way she does a rainforest, and this means that empty niches spaces will be filled as quickly as possible. However, in a traditional vegetable garden there are no desirable seeds waiting to fill the niches spaces, so weeds fill them instead.
The solution is to create a garden that has tightly filled niche spaces so that weeds don't have any opportunities. We can do this by planting the garden very tightly with a diverse range of plants of differing shapes and characteristics. The result is a dense jungle-like planting arrangement that can yield an unbelievable amount. The denseness also creates a highly protected micro-climate. This ideal growing environment causes your plants to last much longer. Greens don't bolt to seed as soon as a hot spell hits and cold sensitive plants are more protected as well.
How to manage an ecological garden
Managing an ecological garden is different to managing a traditional vegetable garden. With an ecological garden, there is far less to do. As you become the observer and allow nature to take over as head gardener, you will notice that the garden is in a continual state of gentle change, just like a natural ecosystem. It can be difficult for the traditional gardener to stand back and observe as we, human beings, like to control things. This style of gardening calls for a great deal of faith in natural laws. Sure, there will be times when you need to step in and direct the system in a certain way; however that is almost always because a certain plant species is getting too successful and the system is at risk of loosing diversity.
The dense mixed-up nature of the ecological garden creates a natural form of pest management. Pests generally locate their target plant species using sight or smell. Imagine how much more difficult it is to see your target plant when its outline is blurred by a sea of green. And how on earth could you smell your target plant when there are so many conflicting smells.
Crop rotation is practiced by dedicated gardeners for a very good reason. Different plants require different minerals from the soil, in different proportions. After an area has been planted with a certain species, the soil can be left depleted of certain minerals. To lessen the effects of this depletion a different crop will be planted in the area the following year. In addition, many gardeners rest their garden beds periodically and grow a green manure crop, usually a legume such as Lucerne or field peas. These plants add nitrogen from the atmosphere through a process called nitrogen-fixing. However, crop rotation simply isn't necessary with ecological gardening because the mixed-up planting arrangement counteracts the effects of mineral depletion because a single species doesn't dominate a single area. Likewise, green manure crops are not necessary as nitrogen is topped up in two ways. Firstly, through planting edible legumes such as peas and beans within the jungle-like mass. And secondly, by the addition of compost to the surface of any bare areas.
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Compost is an important part of the ecological garden and is a very valuable commodity. To me, composting is a way of building valuable nutrients that will, one day, feed me and my family. The average person buys food from a shop, consumes it and then sends the waste away. This is simply buying nutrients, taking what you need for that precise moment, and disregarding the remainder. It's a nutrient flow that only flows in one direction, like a fancy car roaring down the road. You admire the car for a moment, but after a second or two, it's gone.
My goal is to slow down the car and then get it to do a U-turn. I want to keep the nutrients within my property where I can capitalise on them. By doing this, I am able to use the nutrients again, so I don't have to buy them for a second time. In effect, I am creating a system that is self-sustainable. Composting is a vehicle in which we are able to create a nutrient cycle within our property. We are part of that cycle because we consume the nutrients when they are, for a brief time, in a useful form. Then they return to the compost and slowly make their way into another useful form where we consume them again. This cycle can go on and on indefinitely.
Natural ecosystems don't require gardeners with shovels and hoes to come along every season to turn their soil, and neither does an ecological garden. However, it is best not to walk on the garden beds as this will cause unnecessary compaction. Of course, this requires the installation of permanent pathways that are positioned in a way that the gardener can obtain access to the plot.Digging soil upsets the soil structure which, in turn, reduces the soil's ability to pass on valuable nutrients to plants. The loss of soil structure also reduces the soil's ability to hold water. Developing good soil structure is actually the best water conserving technique I know, and when practiced in conjunction with a dense planting arrangement creates a holistic soil ecology management plan. A dense planting arrangement will shade the soils surface, stopping surface crusting which causes runoff and nutrient depletion. Developing good deeper structure will allow soil organisms to do what they do best – turn organic matter into available plant nutrients.
Self Seeding
If you are lucky enough to visit a pristine rainforest you will probably be awestruck by the towering canopy. However, the future of the rainforest lies in the soil in the form of seeds – tiny cells of life waiting for their opportunity to prosper. If we are going to create an ecological garden then we have to make sure it too, has a future. By allowing some plants to go to seed, we can build up seed stores, just like the rainforest. And like the rainforest, we should aim to have thousands of seeds of many varieties spread right across our plot. Most of these seeds will never germinate because in the ecological garden the niche spaces are so tightly filled that opportunities for new life are limited. However, eventually a plant will be eaten and an empty niche space will appear. If we have thousands of seeds lying dormant, the chances of the niche space being filled with something desirable are pretty good
Absolutely everyone from farmers to inner-city townhouse dwellers. It may seem strange, but if you have never grown food before then you are, in some ways, at an advantage. Experienced gardeners may like to see themselves as adopting some ecological gardening techniques, but find it difficult to let go of the need to control the system. Like all industries, the gardening industry can get stuck in doing things a certain way and most seasoned gardeners will inevitably over-work the garden. As a species, human beings prospered when we learnt to cultivate food using tilling and other traditional agricultural methods, so it's difficult to turn back to where we came from – nature. It might even feel like a step in the wrong direction. But if we can let go of our need to control every living thing on the planet, and start to work with nature, we actually gain more control by being able to grow food more efficiently than ever before. It's a paradox – but it works!
Setting up an ecological garden
Any existing vegetable garden can be converted into an ecological garden. Firstly, get your pathways laid out so that you never have to walk on your garden beds again. After that, get a good composting system going and apply it to the soil surface. Then plant densely and diversely.
If you don't have a vegetable garden, my suggestion would be to create a classic Esther Deans 'no dig' garden to get you started. Once erected, simply follow the ecological gardening method.
If you live in a unit or townhouse with no soft ground you could create a mini-ecological garden using a series of containers. Polystyrafoam boxes with drainage holes are ideal. Fill them with good potting mixture and arrange them side by side using as many as you can fit onto your verandah or patio. Rather than developing a large composting system, you could purchase a worm farm and add the worm casts to the soil surface as fertilizer. Once the boxes are set up, simply adopt the ecological gardening method.
The Ecological Gardening Method – the key principles.
- Plant densely
- Plant a diversity of plants within a given area
- Get a good composting system set up and use the compost as a surface mulch on bare patches
- Allow some plants to go to seed
- Only interfere with the system when a single species of plant over-dominates and simply scratch out excess plants when they are small.
Growing food is not hard work, especially when you have nature helping you 24/7. A small area can provide you with such a bounty of food, saving your family thousands of dollars per year. Most of us don't have much time to spend in the garden, including me. I only invest around eight hours of time per year to growing my food, and although I live on a small farm I only use a space of around 6 x 6m. That's an area that could fit into many suburban backyards several times over. The most wonderful thing about this method is that I know I can ignore my vegetable garden for months and it won't miss a beat. So, if you believe growing food is only for tough bearded warriors with lots of land and time, think again. Ecological gardening could be just the thing for you.
Causes of Panic Attacks
The short and obvious answer: panic attacks are caused by high anxiety. But, what exactly is anxiety? Understanding how anxiety crops up will help you defeat panic attacks.
One of the biggest myths surrounding anxiety is that it is harmful and can lead to a number of various life-threatening conditions.
Definition of Anxiety
Anxiety is defined as a state of apprehension or fear resulting from the anticipation of a real or imagined threat, event, or situation. It is one of the most common human emotions experienced by people at some point in their lives.
However, most people who have never experienced a panic attack, or extreme anxiety, fail to realize the terrifying nature of the experience. Extreme dizziness, blurred vision, tingling and feelings of breathlessness—and that's just the tip of the iceberg!
When these sensations occur and people do not understand why, they feel they have contracted an illness, or a serious mental condition. The threat of losing complete control seems very real and naturally very terrifying.
Fight/Flight Response: One of the root causes of panic attacks?
I am sure most of you have heard of the fight/flight response as an explanation for one of the root causes of panic attacks. Have you made the connection between this response and the unusual sensations you experience during and after a panic attack episode?
Anxiety is a response to a danger or threat. It is so named because all of its effects are aimed toward either fighting or fleeing from the danger. Thus, the sole purpose of anxiety is to protect the individual from harm. This may seem ironic given that you no doubt feel your anxiety is actually causing you great harm…perhaps the most significant of all the causes of panic attacks.
However, the anxiety that the fight/flight response created was vital in the daily survival of our ancient ancestors—when faced with some danger, an automatic response would take over that propelled them to take immediate action such as attack or run. Even in today's hectic world, this is still a necessary mechanism. It comes in useful when you must respond to a real threat within a split second.
Anxiety is a built-in mechanism to protect us from danger. Interestingly, it is a mechanism that protects but does not harm—an important point that will be elaborated upon later.
The Physical Manifestations of a Panic Attack: Other pieces of the puzzle to understand the causes of panic attacks. Nervousness and Chemical Effects…
When confronted with danger, the brain sends signals to a section of the nervous system. It is this system that is responsible for gearing the body up for action and also calms the body down and restores equilibrium. To carry out these two vital functions, the autonomic nervous system has two subsections, the sympathetic nervous system and the parasympathetic nervous system.
Although I don't want to become too "scientific," having a basic understanding of the sympathetic and parasympathetic nervous system will help you understand the causes of panic attacks.
The sympathetic nervous system is the one we tend to know all too much about because it primes our body for action, readies us for the "fight or flight" response, while the parasympathetic nervous system is the one we love dearly as it serves as our restoring system, which returns the body to its normal state.
When either of these systems is activated, they stimulate the whole body, which has an "all or nothing" effect. This explains why when a panic attack occurs, the individual often feels a number of different sensations throughout the body.
The sympathetic system is responsible for releasing the adrenaline from the adrenal glands on the kidneys. These are small glands located just above the kidneys. Less known, however, is that the adrenal glands also release adrenaline, which functions as the body's chemical messengers to keep the activity going. When a panic attack begins, it does not switch off as easily as it is turned on. There is always a period of what would seem increased or continued anxiety, as these messengers travel throughout the body. Think of them as one of the physiological causes of panic attacks, if you will.
After a period of time, the parasympathetic nervous system gets called into action. Its role is to return the body to normal functioning once the perceived danger is gone. The parasympathetic system is the system we all know and love, because it returns us to a calm relaxed state.
When we engage in a coping strategy that we have learned, for example, a relaxation technique, we are in fact willing the parasympathetic nervous system into action. A good thing to remember is that this system will be brought into action at some stage whether we will it or not. The body cannot continue in an ever-increasing spiral of anxiety. It reaches a point where it simply must kick in, relaxing the body. This is one of the many built-in protection systems our bodies have for survival.
You can do your best with worrying thoughts, keeping the sympathetic nervous system going, but eventually it stops. In time, it becomes a little smarter than us, and realizes that there really is no danger. Our bodies are incredibly intelligent—modern science is always discovering amazing patterns of intelligence that run throughout the cells of our body. Our body seems to have infinite ways of dealing with the most complicated array of functions we take for granted. Rest assured that your body's primary goal is to keep you alive and well.
Not so convinced?
Try holding your breath for as long as you can. No matter how strong your mental will is, it can never override the will of the body. This is good news—no matter how hard you try to convince yourself that you are gong to die from a panic attack, you won't. Your body will override that fear and search for a state of balance. There has never been a reported incident of someone dying from a panic attack.
Remember this next time you have a panic attack; he causes of panic attacks cannot do you any physical harm. Your mind may make the sensations continue longer than the body intended, but eventually everything will return to a state of balance. In fact, balance (homeostasis) is what our body continually strives for.
The interference for your body is nothing more than the sensations of doing rigorous exercise. Our body is not alarmed by these symptoms. Why should it be? It knows its own capability. It's our thinking minds that panic, which overreact and scream in sheer terror! We tend to fear the worst and exaggerate our own sensations. A quickened heart beat becomes a heart attack. An overactive mind seems like a close shave with schizophrenia. Is it our fault? Not really—we are simply diagnosing from poor information.
Cardiovascular Effects Activity in the sympathetic nervous system increases our heartbeat rate, speeds up the blood flow throughout the body, ensures all areas are well supplied with oxygen and that waste products are removed. This happens in order to prime the body for action.
A fascinating feature of the "fight or flight" mechanism is that blood (which is channelled from areas where it is currently not needed by a tightening of the blood vessels) is brought to areas where it is urgently needed.
For example, should there be a physical attack, blood drains from the skin, fingers, and toes so that less blood is lost, and is moved to "active areas" such as the thighs and biceps to help the body prepare for action.
This is why many feel numbness and tingling during a panic attack-often misinterpreted as some serious health risk-such as the precursor to a heart attack. Interestingly, most people who suffer from anxiety often feel they have heart problems. If you are really worried that such is the case with your situation, visit your doctor and have it checked out. At least then you can put your mind at rest.
Respiratory Effects
One of the scariest effects of a panic attack is the fear of suffocating or smothering. It is very common during a panic attack to feel tightness in the chest and throat. I'm sure everyone can relate to some fear of losing control of your breathing. From personal experience, anxiety grows from the fear that your breathing itself would cease and you would be unable to recover. Can a panic attack stop our breathing? No.
A panic attack is associated with an increase in the speed and depth of breathing. This has obvious importance for the defense of the body since the tissues need to get more oxygen to prepare for action. The feelings produced by this increase in breathing, however, can include breathlessness, hyperventilation, sensations of choking or smothering, and even pains or tightness in the chest. The real problem is that these sensations are alien to us, and they feel unnatural.
Having experienced extreme panic attacks myself, I remember that on many occasions, I would have this feeling that I couldn't trust my body to do the breathing for me, so I would have to manually take over and tell myself when to breathe in and when to breathe out. Of course, this didn't suit my body's requirement of oxygen and so the sensations would intensify—along with the anxiety. It was only when I employed the technique I will describe for you later, did I let the body continue doing what it does best—running the whole show.
Importantly, a side-effect of increased breathing, (especially if no actual activity occurs) is that the blood supply to the head is actually decreased. While such a decrease is only a small amount and is not at all dangerous, it produces a variety of unpleasant but harmless symptoms that include dizziness, blurred vision, confusion, sense of unreality, and hot flushes.
Other Physical Effects of Panic Attacks:
Now that we've discussed some of the primary physiological causes of panic attacks, there are a number of other effects that are produced by the activation of the sympathetic nervous system, none of which are in any way harmful.
For example, the pupils widen to let in more light, which may result in blurred vision, or "seeing" stars, etc. There is a decrease in salivation, resulting in dry mouth. There is decreased activity in the digestive system, which often produces nausea, a heavy feeling in the stomach, and even constipation. Finally, many of the muscle groups tense up in preparation for "fight or flight" and this results in subjective feelings of tension, sometimes extending to actual aches and pains, as well as trembling and shaking.
Overall, the fight/flight response results in a general activation of the whole bodily metabolism. Thus, one often feels hot and flushed and, because this process takes a lot of energy, the person generally feels tired and drained.
Mental Manifestations: Are the causes of panic attacks all in my head? is a question many people wonder to themselves.
The goal of the fight/flight response is making the individual aware of the potential danger that may be present. Therefore, when activated, the mental priority is placed upon searching the surroundings for potential threats. In this state one is highly-strung, so to speak. It is very difficult to concentrate on any one activity, as the mind has been trained to seek all potential threats and not to give up until the threat has been identified. As soon as the panic hits, many people look for the quick and easiest exit from their current surroundings, such as by simply leaving the bank queue and walking outside. Sometimes the anxiety can heighten, if we perceive that leaving will cause some sort of social embarrassment.
If you have a panic attack while at the workplace but feel you must press on with whatever task it is you are doing, it is quite understandable that you would find it very hard to concentrate. It is quite common to become agitated and generally restless in such a situation. Many individuals I have worked with who have suffered from panic attacks over the years indicated that artificial light—such as that which comes from computer monitors and televisions screens—can can be one of the causes of panic attacks by triggering them or worsen a panic attack, particularly if the person is feeling tired or run down.
This is worth bearing in mind if you work for long periods of time on a computer. Regular break reminders should be set up on your computer to remind you to get up from the desk and get some fresh air when possible.
In other situations, when during a panic attack an outside threat cannot normally be found, the mind turns inwards and begins to contemplate the possible illness the body or mind could be suffering from. This ranges from thinking it might have been something you ate at lunch, to the possibility of an oncoming cardiac arrest.
The burning question is: Why is the fight/flight response activated during a panic attack even when there is apparently nothing to be frightened of?
Upon closer examination of the causes of panic attacks, it would appear that what we are afraid of are the sensations themselves—we are afraid of the body losing control. These unexpected physical symptoms create the fear or panic that something is terribly wrong. Why do you experience the physical symptoms of the fight/flight response if you are not frightened to begin with? There are many ways these symptoms can manifest themselves, not just through fear.
For example, it may be that you have become generally stressed for some reason in your life, and this stress results in an increase in the production of adrenaline and other chemicals, which from time to time, would produce symptoms….and which you perceive as the causes of panic attacks.
This increased adrenaline can be maintained chemically in the body, even after the stress has long gone. Another possibility is diet, which directly affects our level of stress. Excess caffeine, alcohol, or sugar is known for causing stress in the body, and is believed to be one of the contributing factors of the causes of panic attacks (Chapter 5 gives a full discussion on diet and its importance).
Unresolved emotions are often pointed to as possible trigger of panic attacks, but it is important to point out that eliminating panic attacks from your life does not necessarily mean analyzing your psyche and digging into your subconscious. The "One Move" technique will teach you to deal with the present moment and defuse the attack along with removing the underlying anxiety that sparks the initial anxiety.
Fat Loss for Visible Abs — Workouts, Nutrition, and Lifestyle Tips for Success
CB: Mike, let's start off with some background on the types of people you train, and your training background.
MG: Craig, I've been a Certified Personal Trainer for almost a decade now, and in recent years, I've become certified as a Nutrition Specialist as well. As for the types of people I train… I've trained everybody from skinny teenagers looking to add some bulk to their frame, to middle-aged housewives and businessmen looking to lose body fat, to senior citizens looking to get stronger and leaner in their golden years.
CB: You have a site, The Truth About Abs. So…what the heck is the truth?
MG: Well Craig, from what I see on a daily basis, one of the most common fitness goals people have is to get a flatter stomach and if possible, achieve some sort of a "six pack abs" appearance to their midsection. Unfortunately, most people struggle for years without ever achieving this goal.
Instead, I see so many people waste so much of their time on worthless abs exercises, and falling for every gimmick product that comes onto their TV screen promising them a 6-pack in only 2 minutes a day while sitting on their couch.
To be honest, seeing so many people over the years waste their hard earned money on all of these worthless ab gadgets, machines, and bogus fat loss pills was really getting under my skin.
That's why I developed my Truth about Six Pack Abs Program. Over the last couple years, this program I developed has gained popularity worldwide, and has now recently become the most popular abs program on the internet with over 200,000 people in over 150 countries using my system.
So what's the truth? The truth is that people are looking in the wrong direction to achieve this goal… abs exercises are NOT the answer to six pack abs! Sounds counterintuitive I know. In fact, ab-specific exercises are the LEAST important training aspect in getting a six pack.
Most people think there must be some magical "underground" abs exercise that is going to finally get them their six-pack after years of struggling.
The fact is, the real solution to seeing a visible six-pack is simply bringing your body fat % down to a low enough level to where the abs become visible. Most people already have a six pack hiding underneath their stomach fat and don't know it. This is generally about 10% body fat or lower for men, and about 16-18% body fat for women from my experience.
Heck, even my 7-year old nephew has a six pack… do you think he got that by doing "abs exercises"? No way! He has a six pack because his body fat % is extremely low since he's so active running around playing all day at his age.
So the most important aspect to getting visible abs is actually a properly designed full body training program, combined with good nutrition that can be maintained for life (instead of a short-term gimmick diet).
CB: For a beginner, how much focus needs to be on abs? What other exercises would you give them for fat loss?
MG: For beginners, I generally start them off with the most basic bodyweight exercises such as bw squats, bw lunges, bw step-ups, pushups, inverted body rows, along with basic dumbbell exercises like overhead presses, rows, etc. We also work on body stabilizing exercises like planks and side planks and a few stability ball exercises to make sure they've learned to properly engage their entire "core" area in stablizing the body.
CB: What type of cardio/interval training do you use for fat loss?
MG:The programs I design are almost entirely based on high intensity resistance training instead of cardio. In fact, my resistance training workouts get people sweating and huffing and puffing much more than any boring cardio workout ever will.
The bottom line based on research as well as my personal experience… cardio is NOT necessary for fat loss! In fact, some of the leanest people I know NEVER do traditional cardio. Personally, I haven't stepped foot on a treadmill, elliptical machine, or stationary bike in about 8 years and I maintain single digit body fat year round.
Now don't get me wrong about the cardio thing… in reality, I actually work on exercises that are much tougher and more intense than traditional cardio… I prefer wind sprints, hill sprints, swimming sprints, speed rope jumping, etc to complement my resistance training… all of which are more anaerobic in nature than aerobic.
This type of training stimulates a vastly higher metabolic response in the body than steady pace cardio.
Of course, most people can't just jump right into doing wind sprints without injury until they've gotten themselves into pretty good shape first. I use various resistance training methods and interval training for most people before they are ever ready to even attempt any type of sprinting.
CB: Tell us about your favorite bodyweight exercises and how you use them in a fat loss program.
MG: I like to combine bodyweight exercises and free weight exercises into what I call "tri-sets" or "quad-sets" (aka – mini circuits). Basically, I pick 3 or 4 exercises that don't work the same body movements (non-competing) and combine them into high intensity mini-circuits for my clients.
A great example would be:
1. mountain climbers for 20-30 seconds
2. dumbbell squat & presses (combination squat then press overhead)
3. stability ball leg curl-ins
4. stability ball plank holds (a little harder than a floor plank)
This type of circuit can be done without much rest at all between exercises and we would repeat the circuit several times before moving to a new circuit. This creates a high intensity fat burning workout that works almost every muscle in the entire body.
CB: Let's turn to nutrition. What is your fat loss nutrition philosophy?
MG: I could talk about nutrition for hours and it's such a controversial subject, so I'll keep this brief…
It doesn't have to be as complicated as the "diet gurus" make it out to be. It can be a lot simpler…
1. whole, unprocessed organic foods, as close to their natural state as possible
2. High nutrient density food choices instead of nutrient deficient processed foods
3. Fruits and vegetables (lots of vegetables) as your main source of carbohydrates instead of so much reliance on grains as is so prominent in our food supply these days
4. Moderate amounts of high quality protein at each meal
5. High fiber intake to help appetite control and glycemic control (maintaining more balanced blood sugar)
6. Don't neglect healthy fat intake from nuts, seeds, organic eggs, wild fish or fish oil, virgin coconut oil and olive oils, avocados, etc (helps appetite control and hormonal balance)
Once you gain control over the aspects listed above, everything else usually works itself out in your diet… you no longer crave sweets or junk food because your body finally has all of the nutrients it needs. Another important thing that this style of eating does is that it tends to bring people naturally back to the proper amount of calories they need each day without having to attempt to count calories or anything like that.
CB: How do you address "lifestyle" with your clients to help them lose fat?
MG: One of the most important things I try to instill in my clients is that this has to become part of their lifestyle if it is ever going to work long-term. They need to make their health and fitness a priority in their life, and they must enjoy it…whether it's because they actually enjoy the actual exercise and healthy eating, or because they enjoy the feeling of strength or energy or confidence that it gives them.
CB: Give us some of your unique fat loss stories. For example, have you ever made one small change to a client's program that helped them get through a plateau? Or has a client ever responded to one form of training that surprised you? Stuff like that…
MG: I had one client a couple years ago… a guy in his early 30′s…a classic case in reality. He'd been doing the same routine for years… about an hour of cardio 5 days/week while reading the newspaper, and then he'd finish it off with a few weight machines.
He finally came to me because his body was actually getting worse despite his long workouts. I asked him to put his trust in me, and asked if he'd be willing to try something drastically different…
I asked if he would fully give up his cardio for 6 weeks and follow one of my free weight training routines instead. I actually insisted that he didn't do any cardio at all during this experimental 6 weeks of change…only weights would be allowed. This was hard for him at first as he was so accustomed to just doing all of this boring cardio because it was easy. But easy workouts don't create a better body!
The results were incredible… I think his strength improved about 30-40 lbs on almost all of his lifts during that 6 weeks while simulataneously losing about 15 lbs of body weight, and his beer belly shrunk down considerably to the point where he had to go out and buy some new pants with smaller waists.
All of this by doing LESS CARDIO and more weight training (but in high intensity fashion).
Another story… As far as clients getting new results from just a small tweak…
A few people that have been stuck at a fat loss plateau have come to me and I gave them a simple nutrition trick to try. This simple change was to start basing their last full meal of the day around just meats with lots of veggies and salad… basically, no starches with dinner, just meat and veggies.
As simple as that sounds, I've seen many people break their fat loss plateau just by implementing that into their diet. So many people think that their meals need to be based on starch like pasta or rice, but I think it's so much easier to lose fat when your meals are based around meat and vegetables instead of starch.
I could go on, but I hope that gives your readers some useful ideas for now.
CB: Thanks Mike!
Click here to see what actual users of the Truth about Six Pack Abs program are saying.
Here are common questions and answers about the Truth about Six Pack Abs program. Whether you're man or woman, young or old, workout at home or in a gym, your answers can be found above.
Excess Abdominal Fat is Not Only Ugly, but Extremely Dangerous to Your Health – This is More Than a Vanity Issue!
Although this picture depicts an extremely overweight man, this article applies to dangerous types of fat inside the bodies of both men and women… and this discussion also applies even if you only have a slight amount of excess stomach fat.
Did you know that the vast majority of people in this day and age have excess abdominal fat? It's true – as much as 70% of the population in some "westernized" countries such as the US and Australia are now considered either overweight or obese. The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.
However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly determined that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.
There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.
The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.
Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both types of fat greatly increase your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.
Excess stomach fat has also been associated in studies with higher levels of C-reactive protein (CRP), an indicator of inflammation within the body that can lead to heart disease and other health issues.
Part of the reason visceral fat is particularly dangerous is that studies show that it releases more inflammatory molecules into your system on a consistent basis.
One of the major reasons that some people accumulate more visceral fat than others can be from a high carbohydrate diet that leads to insulin resistance over time (years of bombarding your system with too much sugars and starches for your body to properly handle the constant excess blood sugar) … and studies show that high fructose intake particularly from high-fructose corn syrup can be a major contributor to excess visceral fat.
If you care about the quality of your life and your loved ones, reducing your abdominal fat (including reducing visceral fat) should be one of your TOP priorities! There's just no way around it. Besides, a side effect of finally getting rid of all of that excessive abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those attractive six pack abs that everyone wants.
So what gets rid of extra abdominal fat, including visceral fat?
Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products?
The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.
The only solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.
I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise & diet combined group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.
Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this every day at the gym.
Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.
Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.
From my research, two of the most important aspects to getting rid of visceral fat are:
1. The use of high intensity forms of exercise and full-body resistance training. Low intensity cardio exercise simply isn't as effective for removing visceral fat in particular. High intensity exercise such as interval training or full-body weight training are very effective at helping to improve your body's ability to manage glucose and increases insulin sensitivity, a crucial step in removing visceral fat. These types of high intensity exercise routines are also very effective at increasing your fat-burning hormones and creating a hormonal environment conducive to burning off abdominal fat, including visceral fat.
2. In addition, it's vitally important to get blood sugar under control to help restore insulin sensitivity through the right nutrition. This means greatly reducing sugars and refined starches in your diet (including fully eliminating any use of harmful high fructose corn syrup!), and focusing more of your diet on healthy fats (such as avocados, nuts, seeds, coconut fat, olive oil, free-range eggs, fatty fish and fish oils, etc), as well as increasing protein and fiber intake. The standard diet recommended by the government, which contains an unnaturally high grain intake is NOT conducive to controlling blood sugar and reducing visceral fat!
Reducing grain-based foods in your diet and getting more of your carbs from veggies and high fiber fruits such as berries can go a long way to helping to solve this problem.
Learn the Truth about Losing Your Stomach Fat Permanently
You may not realize this, but the entire basis of my Truth about Six Pack Abs program is NOT about abs exercises… instead, it's actually about detailed strategies for both nutrition and exercise that maximize your ability to lose abdominal fat. The entire solution… all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program in order to help you to burn stomach fat faster.
Keep in mind that the whole point of this program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective nutritional strategies for losing your stubborn abdominal fat, and maximizing a fat-burning hormonal environment in your body so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.
If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork… it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply these strategies. If you apply it, the results will come. It's really that simple.
One of the main reasons that most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.
I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS. A lot of people have emailed my support team with questions about whether they need any special equipment for these workouts, if they're too old or too young for this program, if the diet tips will apply to them, etc. I've made a page that should answer all of your questions…
FAQ – Questions about the Truth about Six Pack Abs abdominal fat loss program
Also, I completely understand that you're skeptical if this will actually work for you… so I think you'll want to see some of the reader reviews from people just like you that are using the system and getting killer results…
Reader Reviews of the Truth about Six Pack Abs abdominal fat loss program
Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.
Get the solution to rid yourself for life of this problem by reading more details about this unique workout and diet program at the home page — Losing Dangerous Abdominal Fat
Fighting Hormones with Hormones
Rather than dieting excessively in order to create a calorie deficit, we are now looking to enter into energy debt…and we do this with intelligently designed training protocols. That's because keeping energy intake high ensures that Leptin levels don't drop and throw another hormonal monkey wrench into the machinery.
You see, when you're getting very lean or you've hit a plateau, fat loss is not just about calories in vs. calories out. It's about your hormonal environment and the way that affects fat storage, and thereby fat loss.
When you've lost the first 20 or 30 or whatever pounds, you've lost the "easy" fat. What you'll notice about your body is that you're now holding fat specifically in your trouble areas; and those trouble areas are determined by your specific hormonal environment.
It's not just about energy debt or cardio or to a lesser extent, diet (although all of those things do factor in quite a bit, obviously). When your fat loss has stalled and you're trying to break through that wall, or when you're trying to rid yourself of those last stubborn 5-10 pounds, it's a hormonal battle.
And there is only one way to win: fight hormones with hormones.
So, let's look at the three specific hormones that cause the most common types of regional fat storage.
1. Estrogen – The female sex hormone responsible for lower body fat storage patterns.
2. Insulin – Or rather, insulin resistance. This nasty little dude heavily influences fat storage in the love handles and lower back area.
3. Cortisol – The appropriately dubbed "stress hormone" is part of the reason you've got more flab than ab.
There you have it…those are your enemies!
Now, I want to talk to you about how you can actually increase the production of other hormones through the manipulation of training methods in order to offset the above mentioned "bad" hormones.
In this corner…
Estrogen vs. Testosterone
Now that we've established estrogen is the main reason lower body fat storage occurs, we need to know how to work around that.
Well, how else would you combat estrogen but with testosterone?
To put it bluntly, when it comes to fat loss and muscle gain…
Watch This Amazing Video For More Information
Testosterone GOOD – Estrogen BAD
It's for that reason that professional athletes, bodybuilders, and the juicers down at the Jersey Shore use illicit steroids that are derivatives of testosterone.
Of course, that's not an option for us – and certainly not desirable.
Instead, we are going to increase testosterone levels naturally; through training. Not only will this increase the net fat-burning effect of all exercises, but more appropriate to our purposes here, it will also facilitate in getting rid of lower body fat.
I should mention something here to alleviate any concerns. It is NOT possible to produce a detrimental amount of testosterone through training. So ladies, you don't have to worry about any masculinizing effects.
Instead, training produces what we would term a "high" amount of testosterone from a physiological perspective, relative to what your body normally produces. For the guys, this means that such training will help you put on a bit more muscle – just not steroid muscle.
Got it? Okay, moving on.
At this point, I know you're thinking, "All right Roman, get to the point, what do I do?"
Great question! Well, the answer is Density Training.
Training in a way that seeks to increase training density is one of the best ways to spur your body to produce and release more testosterone, which will (obviously) help you lose that estrogen related fat storage.
Training density can be defined as the amount of work you do in a given amount of time during a training session. So, if you want to increase density, you can…
(1) Do more work (sets, reps, or both) in the same amount of time
(2) Do the same amount of work and decrease the time in which you do it
However, I've come up with a method of Density Training that is specific to radical fat loss! This means that not only will you produce the testosterone necessary to mitigate your regional fat issue, but you'll also lose more fat on the whole.
Pretty cool, eh? So here is how we do it…
As an example, let's pick 3 exercises: the overhead press, the dumbbell row, and the squat.
Setting these up in a circuit fashion, you perform them one after another with little rest in between.
Sounds like just about any circuit training protocol, right?
Instead of having a set number of reps, we're going to be performing each of these exercises for TIME – you simply have to do as many as you can in a given time period.
To make it easy, let's say you did each of the above exercises for 30 seconds. In performing such a circuit, your results might look like this:
Overhead Press – 25 pound dumbbells for 20 reps
DB Row – 40 pound dumbbells for 18 reps
Squat – 100 pound barbell for 22 reps
Not too shabby. Now, HERE is where it gets crazy.
We're going to take advantage of some cool things that happen in the body; triggers that will make you more efficient and more capable.
So, to do that, we're going to INCREASE the weight by 10-20% and try to do MORE reps.
Does that seem impossible? It isn't.
Due to neuromuscular junction and neural activation, in almost ALL cases, you'll be able to do just that.
Your second attempt at that circuit might look like this:
Overhead Press – 30 pound dumbbells for 23 reps
DB Row – 50 pound dumbbells for 20 reps
Squat – 120 pound barbell for 25 reps
Now, I know you're having trouble believing that outcome is even possible (much less common), but I implore you, try it for yourself!
Density Training is fun, challenge-based, burns a heck of a lot of fat, and most importantly, is one of the best training modalities around for increasing testosterone production and release. And that's why training for increased workout density will help you shed stubborn lower body fat AND more fat on the whole.
Insulin Resistance vs. IGF-1
Insulin resistance is combated very nicely by a hormone called IGF-1, or Insulin-like Growth Factor One.
Producing extra IGF-1 via training will help you (and me!) improve insulin sensitivity and begin to rid ourselves of our love handles and lower back fat.
We know that insulin resistance is very common, particular in people who were previously overweight. So, if you have lost some fat and you're now struggling to lose a bit more (and that fat happens to be in your love handles), I'm willing to bet you're suffering from some degree of insulin resistance.
In order to get rid of that fat, we need to do fat burning workouts (obviously) and increase insulin sensitivity to the greatest degree that we can. As a result, we need to employ what I call Dynamic Training.
Dynamic Training is pretty much the over-arching concept of how I design fat loss training programs; it consists of using fast-paced movements to teach the body how to move more efficiently.
Because this style of training is extremely expensive in terms of energy (calorie) demand, Dynamic Training is excellent as a general fat loss modality.
Perhaps more importantly however, is the fact that utilizing these types of exercises and setting them up in a non-competing circuit fashion under the Dynamic Training umbrella is an incredible way to produce IGF-1. And doing that is one of the most effective methods to mitigate insulin sensitivity.
Take it from someone who knows!
Nothing is better for combating love handle fat than increasing insulin sensitivity – and like I said, one of the most effective ways to do that is to produce more IGF-1 through Dynamic Training.
Watch This Amazing Video For More Information
Cortisol vs. Growth Hormone
And now we come to our final bout of the evening–the main event, as it were.
We have touched on cortisol a bit, so I won't rehash that too much. Suffice it to say that the higher your cortisol levels are, the more fat you're going to be storing on your belly. Given that fact, it stands to reason that if you store fat primarily in the abdominal region, you're a victim of high cortisol.
Never fear, though: Growth Hormone is here!
Also known as the "Fountain of Youth", growth hormone is the single most effective compound your body can produce to affect both fat loss and muscle gain. The more of it you produce, the faster you'll lose fat and build muscle. It's just as simple as that.
Now, in addition to that awesome little fact, growth hormone is going to whoop cortisol's butt AND help you burn belly fat.
Also, you've probably heard that one of the ways to reduce your cortisol levels is to get more sleep. That's something you hear on nearly all of the medical TV shows. What you don't hear is the reason.
You see, sleeping is one of the main ways by which your body produces growth hormone. In other words, while you're sleeping, it's your body's primary opportunity to produce growth hormone. And, as I stated previously, growth hormone is one of the main hormones that reduces the effects of cortisol.
So, sleep more and you'll produce more GH! Produce more GH and you'll have less cortisol! Therefore, sleeping more, results in lower cortisol levels. Got it?
Of course, I'm not suggesting you can just sleep your way past a fat loss plateau (although getting more sleep does help). I'm merely illustrating the relationship between cortisol and growth hormone.
Which leads us to the production of growth hormone as it relates to training…
While nearly all forms of exercise produce both growth hormone and cortisol, some types are better than others.
For example, cortisol is heavily produced in long duration cardio sessions. But let's not do that.
Instead, we're going to utilize a style of training that produces more growth hormone…Lactic Acid Training (in order to get to the growth hormone, you must first produce lactic acid).
By definition, lactic acid is a by-product of the chemical reactions that take place during exercise. This substance is wildly irritating to the nerves, and your body responds. Think of lactic acid as a type of oil…igniting fires as it flows through you. Your body will put those fires out by dousing them with soothing, cooling growth hormone.
Okay, maybe I'm being a little simplistic with my metaphor, but it gives you a general idea.
In any event, we must structure training to produce the most lactic acid possible. And because lactic acid is primarily produced in the concentric (positive) phase of anaerobic exercise, we will extend that period, and decrease the eccentric period.
What that means is that we lift the weight very, very slowly. And then we lower it very, very quickly so that we can have a fast turn around.
As an example, if you're doing a squat, you'll descend to the bottom of the squat very quickly (drop down fast, but still controlling the weight somewhat) and then lift the weight sloooowly, oh so sloooowly – over a period of 4-6 seconds.
This will create tremendous amounts of lactic acid, which will in turn send GH production into overdrive.
Now, I must mention that training in this way necessitates the use of lighter weights than you would normally use on any given exercise. Therefore, if you're interested in Lactic Acid Training, I suggest you reduce the weight you'd use on any exercise by about 30% in order to be both safe and effective.
With traditional training methods, you'd lift the weight pretty quickly and lower it slowly. Here we're doing the opposite, in order to produce the most lactic acid possible…which will then lead to a corresponding increase in the production of growth hormone.
This will result in not only reducing cortisol, but also reducing cortisol related fat storage in your belly. And on top of it all, it's great for fat loss in general!
To learn more about John Romaniello's Final Phase Fat Loss, click here.


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Forget ALL the New Year's Resolutions... And choose just 'One Word' to focus on this year! God may just use that 'One Word' to change your life. What's your "One Word' for this year? Need Some Help?...
Here's where to get started: www.myoneword.org
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|2725 Oakes Everett WA. 98201 425.252.0291
Normanna Lodge #3
Sons of Norway Scholarships
Sons of Norway Home Office
Each year, through member and lodge donations, the Sons of Norway awards college scholarships to a group of exceptional young people.
Meet Our Recipients
| Alisha
Lynn Berg
Daughter of Chris Berg, Alisha plans to attend Everett Community College or Lake Washington Tech to become a Dental Hygienist. Alisha has dedicated her life to helping others through volunteerism.
| Addison
Kay Borseth
Granddaughter of Duane & Pamela Gleave, Addison plans to attend Gonzaga or WSU majoring in Speech Pathology. Her impressive highschool record and golf swing are paled only by her love of community service.
| Ashleigh
Sponsored by Steve and Barbara Mustach, Ashleigh has plans to continue her love of children at Central WA. University in Elementary Education.
Hannah Christine Taylor
Sponsored by Frank Taylor, Hannah plans a future in Nursing/Physical Therapy at Washington State. She comes highly recommended by all she touches in her many activities and volunteerism.
| Alexa
Marie Weber
Pride and joy of Grandmother Elsa Weber, Alexa hails from Arlington High, and plans a future in business after educating at UofW or Western. She has been active in multiple team sports, school organizations, and volunteering.
Erin Leigh Taylor
Sponsored by Ida & Ed Colebourn, Erin, who has lettered in every sport she has ever played, now plans a successful life with numbers at Western in their accounting program.
| Kayla
Patricia Shrout
Granddaughter of Irvin Hansen, Kayla excedes her prowess in athletics only by her impressive GPA and talent for American Sign Language. She will be attending Western WA. University as a Secondary Education major.
| Lauren
Ashley Facchini
Grand-dad Steve Irish is proud that Lauren plans to take on the University Of Washington in it's Biology program with future hopes to become a Pediatician. Lauren currently volunteers with those in need.
Marielle Renee' Larson
Granddaughter of Maxine Larson. Marielle the musician (accomplished oboist), athlete, and academic whiz plans a future in Environmental Science & International Business.
| Normanna
scholarships are made possible by your donations.
Applications for 2010 scholarships will be available at the hall after February 1st, 2010
| Andrew
Lui Robinson
Son of Richard Lee Robinson, Musician/Athlete Andrew plans to study bioengineering at Western Wa. University
Special Thanks to
Stan Boreson
For his contribution to our scholarship program
Jadelyn Ann Thompson
Sponsored by her Grandfather Robert Thompson, Jadelyn plans to attend Pacific University in Forest Grove Oregon in Elementary Education. Her academic record insures her success.


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Live At ETH, With Series Opener, Returns FridayTuesday, April 8, 2014
On Friday, April 11, acclaimed Providence, R.I., rock group Low Anthem returns to the Edmond Town Hall, performing the next Live At Edmond Town Hall concert.
The Top of the MountainFriday, February 28, 2014
Instagram user @chanecullens has been keeping The Newtown Bee's Instagram photos at newtownbee.com full of photos of birds in the last few weeks. She has uploaded three beautiful pictures of birds since the end of January, but this week is my favorite: a cat. According to the post, the cat was out prowling for mice in the snow. You can see for yourself that this brave feline was certainly claw deep.


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Aquarium lighting Idea
I have a 60 watt regular base "Agro-Lite For the acceleration of indoor plant growth". Would this bulb work for plants and fish too? I have a pretty nice set up if this will work for the plants and the fish.
I'm trying to work with a budget in mind for this planted tank. The bulbs are $4 each and the fictures are $15 each. Whats everyone think?
In general, incandescent bulbs shouldnt be used for plants. I have noticed walmart has started selling 23 watt 6500K CFL bulbs in a 2 pack for like $5. These bulbs would be a better choice and will produce much more light than a 60 watt incandescent plant bulb.
I agree. Compact Fluorescent bulbs are a vast improvement, making incandescent lighting a viable option for smaller aquaria. A natural daylight (having a kelvin rating around 6500K) is the best overall choice, as it provides what the plants need (blue and red colour) but balances it with green so colours appear natural.
They also use far less energy, which saves money too. Get the smallest wattage you can, remembering that 13w of CF is equivalent to something like 40w of regular, so you are getting the intensity without the energy waste.
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Bartók loves his new pillow top filled with dried homegrown catmint. Burnout tan pillow bed, by Martha Stewart Pets, $30, petsmart.com.
Lemon Curd
Servings: Four 4-ounce jars
8 large egg yolks
Zest of 2 lemons
1/2 cup plus 2 tablespoons fresh lemon juice (from about 3 lemons)
1 cup sugar
1/8 teaspoon salt
11/4 sticks cold unsalted butter, cut into pieces
1. Sterilize four 4-ounce canning jars by boiling them and their rubber seals in water 10 minutes. Remove with tongs, and let cool.
2. Whisk yolks, lemon zest and juice, and sugar in a heavy-bottomed saucepan to combine. Cook over medium-high heat, stirring constantly with a wooden spoon (be sure to scrape sides of pan), until mixture is thick enough to coat the back of the spoon, 8 to 10 minutes, and reaches 160 degrees.
3. Remove saucepan from heat. Add salt and butter, 1 piece at a time, stirring until smooth. Pour through a fine sieve into a bowl. Cover surface of curd with plastic wrap (to prevent a skin from forming). Refrigerate until cold and set, at least 1 hour and up to 1 day. Fill jars with curd, and seal; refrigerate until ready to give as gifts.
Catmint Pillow
The zipper makes it easy to remove the catmint before washing the cover.
Tools and materials:
Cat bed
Sewing machine and sewing supplies
1. Follow instructions to make the zipper pillow cover at marthastewart.com/pillow-cover.
2. Add a 1-inch seam allowance, substituting the measurement of the cat bed for the measurement of the pillow insert.
3. Sew ties to the corners and center point of the pillow cover. Place the pillow on top of the cat bed, and attach by sewing the ties to the corners of the bed.
4. In place of pillow inserts, fill the bed with catmint.
Preserved Lemons
Let recipients know to rinse lemons well before using (to remove excess salt) and to use only the rinds.
Servings: Two 1.5-liter jars of whole lemons and two 1-liter jars of lemon pieces
40 to 50 large lemons (about 10 pounds), washed and dried
1 box (about 10 cups) kosher salt
1. Sterilize two 1.5-liter canning jars and two 1-liter canning jars with clamp-top lids (we used Fido brand) by boiling them and their rubber seals in water 10 minutes. Remove with tongs, and let cool.
2. Cut stem end off each of 24 to 30 lemons. Make 5 or 6 slits (a little less than 1/2 inch deep) down the length of each lemon with a sharp paring knife, cutting to within 1/2 inch of bottom of lemon but not all the way through. Press top of lemon with your palm to flatten and cause slits to splay open. Gather and save any juices that accumulate on cutting board. Pack as much salt as possible (about 1 tablespoon) into each slit.
3. Place about 1/2 cup salt in each 1.5-liter jar, and pour in a little lemon juice. Working with 1 jar at a time, add 1 lemon, and flatten as much as possible. Sprinkle in a little more salt, add another lemon and repeat process, adding more juice every so often. Repeat until you reach top of jar (each jar should take 12 to 15 lemons). Seal jars, and refrigerate 20 days, shaking and rotating once a day, before giving as a gift. Most but not all of the salt will dissolve.
4. For remaining lemons, trim stem end of each lemon and cut in half lengthwise; cut each half into 8 pieces. For every 2 cups of lemon pieces, toss with 1/2 cup salt in a bowl. Fill two 1-liter jars with lemon mixture, pressing down as many lemon pieces as possible and causing them to exude some of their juice. Seal jars, and refrigerate at least 10 days, shaking and rotating once a day, before giving as gifts.
Horsehair Bracelet
The bracelets are made with a four-part braid.
Tools and materials:
Waxed twine
Jewelry findings
Glue cement
1. Follow braiding instructions at marthastewart.com/braiding. Braid a long section of horsehair, and tie tightly with twine at ends, every 6 to 8 inches.
2. Cut between 2 ties to create the pieces for your bracelet.
3. Dab glue cement onto both snipped ends of horsehair and inside the end caps. Insert hair into blackened end caps.
4. Use pliers to attach a jump ring to each end cap before attaching the clasp.
Note: I used metal blackener on brass and silver findings. Follow manufacturer's instructions.


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Apply for a www.beaplaywright.com Bursary
Ever had an idea for a play but weren't sure how to develop it?
Live Theatre's unique online course www.beaplaywright.com offers a straightforward guide to the craft of playwriting. Students learn from leading theatre practitioners by working through step-by-step modules, each covering different aspects of playwriting and can watch exclusive videos of award-winning writers including Lee Hall (The Pitmen Painters, Billy Elliot) and Alan Plater (Close the Coalhouse Door). The course can be taken at the student's own pace and from anywhere in the world.
Live Theatre are offering one interactive and one solo bursary place for students who could not normally afford the course.
Apply by sending a one page extract or overview of your play and a short covering letter on why you would like to do the course and how you would benefit from a bursary place to firstname.lastname@example.com
Deadline: Monday 1 September 2014
Successful applications will be notified by Monday 15 September 2014
About beaplaywright.com
In an endeavour to make this course more accessible Live Theatre has created an online version which offers a distance learning approach to the art of playwriting. www.beaplaywright.com launched in November 2010 and now has an active online community of budding playwrights all learning the craft of playwriting.
Facilitated by a theatre with a proven track record in nurturing and supporting writing talent, the www.beaplaywright.com online course consists of five modules which allow students to progress at a speed that suits them. Each module tackles an aspect of playwriting through text, video and audio tutorials and filmed excerpts of material including interviews with award-winning writers such as Lee Hall (The Pitmen Painters) and Alan Plater.
The philosophy of the course is not to provide a 'how-to' of playwriting, rather a stimulating environment where students are asked to think about their art and craft in a more intense way, to help writers find their own voice.
'Thanks to all at beaplaywright.com and Live Theatre for their excellent guidance, insightful comments and expert support. I have thoroughly enjoyed the course and would recommend it to anyone looking for a boost to their all round creative and theatrical writing skills.' Nicola Owen, Be A Playwright Student (completed the course in October 2011).


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ST. LOUIS -- After a summer in which a lot of pressure was placed upon him in a hockey-crazed Philadelphia market, Mike Richards had some adjusting to do after being traded across the country to the Los Angeles Kings.
It seems the Kings' talented center is finding his niche quite nicely.
Richards continued his goal-scoring streak -- he now has five in four games – and in the process, helped the Kings prevail in a place in which they typically fall short.
Richards scored a goal in the third period and assisted on another, as the Kings slipped past St. Louis 3-2 Tuesday night at Scottrade Center.
Richards, who now has nine goals and 18 points in 21 games, gives the Kings (11-7-3) a solid one-two punch with Anze Kopitar down the middle.
"It's nice to help the team have success," said Richards, who also won 15 of 16 faceoffs in the game.
"I think trying to get adjusted to the new team, and sometimes I think you try to make too many plays when things like that happen," Richards added. "But I'm just trying to get the puck in the net as much as possible, and I'm starting to feel a little more comfortable with linemates, and just getting pucks to the net as much as possible is the biggest thing."
Kopitar scored his team-leading 10th goal of the season, Willie Mitchell netted the game-winner and Jonathan Bernier -- making only his fourth start of the season -- stopped 23 shots as the Kings won for only the third time in 11 games in St. Louis.
"It was a difficult game," said Kings coach Terry Murray. "St. Louis came out in the first period and they were putting on a lot of pressure on the puck over top of us. It ended up being a pretty exciting hockey game."
Alex Steen and Vladimir Sobotka scored for the Blues (10-8-2), who lost for only the second time in regulation in 10 home games. Jaroslav Halak stopped 25 shots in the loss.
"We had plenty of chances, second chances to bury some pucks ... their goalie made some good saves," Blues captain David Backes said. "We start a parade to the penalty box against their team and eventually they score one. Good penalty kills are 85-90 percent and we might have had eight penalties today -- and they're bound to get one."
Added Blues coach Ken Hitchcock, who said he was disappointed with the end result: "I think the last two games in the last two periods, we've probably come off it a little bit in the third period. We've kind of been the team making a few mistakes. We've made a couple errors in our own end that have ended up in our net or ended up us taking a penalty to give the momentum back to the (opposing) team.
"It's a frustrating loss for the players to battle back like we did and give it up so quickly. It's a tough loss."
Mitchell's first goal of the season came less than two minutes after Sobotka tied the game for the Blues, as his shot from the left point got through Scott Nichol's attempted block and beat Halak on the near side with 5:49 to play.
"It was big -- and his first of the season -- and I think he's been waiting for that one for a while," Kings captain Dustin Brown said of Mitchell's goal. "It's really nice to get it at this time."
Sobotka tied the game on a one-timer, beating Bernier with 7:32 to play after taking Matt D'Agostini's pass and one-timing from 10 feet.
"That last power play was very, very effective," Hitchcock said. "I think it gave us momentum leading up to (Sobotka's) goal. But when you're scoring two goals a game, you're living on a fine line. We've been on the right side of it for the most part. But we're going to have to extend ourselves a little bit better if we expect to win."
Blues defenseman Barret Jackman has been rock-solid playing with a young Blues' defensive core, but two costly and uncharacteristic turnovers by the veteran led to the first Kings' goals.
"The first one on the PK, I just made a bad read with good players on the ice," Jackman said. "I thought the play was in the middle, but obviously it wasn't and they jumped on it and scored.
"The second one, the puck just bounced over my stick. It was going the wrong way and I couldn't recover."
The Blues wasted little time grabbing a 1-0 lead, as Steen netted his team-leading eighth of the season off a solid give-and-go play with T.J. Oshie, who now has nine points in nine games. Steen snapped the return pass between Bernier's pads 1:07 into the game.
In five games, the Steen, Oshie and Backes line has produced 13 points.
Minutes later, defenseman Roman Polak helped prevent LA's Dustin Brown from going in on an uncontested breakaway that could have netted the tying goal. Brown had a step on him, but Polak recovered nicely and tied the Kings' captain up well, preventing him from getting off a quality shot.
A lazy turnover by the Blues' Jackman led to the Kings' tying goal, as Kopitar finished off Mike Richards' pass 7:36 into the second on LA's second power play. Jackman tried taking a backhand through the middle of the ice from the right corner, but had his pass picked off by Richards. Kopitar easily redirected Richards' give past Halak.
The Blues' Patrik Berglund, who is in a goal-scoring funk with only one goal in 10 games coming in, was thwarted twice in the second period by Bernier.
First, Berglund stripped a puck at the blue line early and created 2-on-1 shorthanded breakaway with Sobotka. But Berglund couldn't finish, as Bernier stepped in with a shoulder stop. Berglund also saw Bernier rob him in the slot on a backhand shot after taking Sobotka's saucer feed later in the period.
Richards broke a 1-all tie in the third when Andrei Loktionov picked off another Jackman puck and found Richards in the slot. He beat Halak cleanly 4:41 into the period to give the Kings a 2-1 lead. Richards now has five goals in four straight games and seven points in six games.
"Mike Richards played very well," Murray said. "Nice play there by (Andrei) Loktionov. He ends up knocking the puck down and makes the play, but Richards has been very hot and playing very well. He's starting to feel comfortable in LA and we're excited about that."


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Visit Bad Reputation's website
Pierre De Gaillande sings the famed music of Georges Brassens! Followed by Les Chauds Lapins
About Bad Reputation
BAD REPUTATION, composer/singer/songwriter Pierre de Gaillande's latest musical venture, is a translation of the lyrics of iconic French anarchist poet/singer Georges Brassens into English. A CD of the songs performed in English was released in June 2010 on Barbes Records, along with an illustrated folio of the translated poems published by Ugly Duckling Presse in December, 2010. Pierre performs these songs with an all-star band at venues around New York and abroad to great acclaim. They are currently at work on a second installment
Visit Bad Reputation's website


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In the fall of 2011, the Small Business Legal Center filed an amicus brief in support of Mike and Chantell Sackett, an Idaho couple fighting the EPA for the right to be heard in court. For years EPA held the disconcerting position that it could send "cease and desist" orders to any landowner whom it suspected of a Clean Water Act violation, and that landowners had no option to contest the order; their only choice was to comply or face the possibility of ruinous fines. In the Supreme Court, we argued that EPA was violating both statutory law and fundamental constitutional principles in denying the Sacketts their day in court. In ruling that the Sacketts can now challenge EPA in court, the justices have assured landowners that their constitutional right to seek judicial review of government orders is inalienable.
For more information, commentary and insight view our March 21, 2012 press release.
Status: Victory - U.S. Supreme Court!


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I'm gonna need help with this one.
RH oven no bake or broil. Elements ok. Tough to read wiring diagram. Very small.
L1 present at red wire at selector sw.
L2 appears to be present at wt/bu wire at sel.sw.
In bake position, thermostat set 350, 240v between red(L1) and wh/bu(L2) at selector sw.
Yet, no heat?
Help please.


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This chest x-ray shows the affects of a fungal infection, coccidioidomycosis. In the middle of the left lung (seen on the right side of the picture) there are multiple, thin-walled cavities (seen as light areas) with a diameter of 2 to 4 centimeters. To the side of these light areas are patchy light areas with irregular and poorly defined borders.
Other diseases that may explain these x-ray findings include lung abscesses, chronic pulmonary tuberculosis, chronic pulmonary histoplasmosis, and others.
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|Guyon, V. - WASH STATE UNV PULLMAN WA
|Tang, W.H. - WASH STATE UNV PULLMAN WA
|Monti, M. M. - WASH STATE UNV PULLMAN WA
|Raiola, A. - WASH STATE UNV PULLMAN WA
|Lorenzo, G.D. - WASH STATE UNV PULLMAN WA
|McCormick, Sheila
|Taylor, L.P. - WASH STATE UNV PULLMAN WA
Submitted to: Plant Journal
Publication Type: Peer Reviewed Journal
Publication Acceptance Date: June 16, 2004
Publication Date: August 1, 2004
Citation: Guyon, V., Tang, W., Monti, M., Raiola, A., Lorenzo, G., McCormick, S., Taylor, L. 2004. Antisense phenotypes reveal a role for SHY, a pollen-specific leucine-rich repeat protein, in pollen tube growth. Plant Journal, 39(4):643-54. Interpretive Summary: SHY, a pollen-specific gene encodes a leucine-rich repeat protein. To test if SHY plays an important role during pollen germination, we expressed an antisense (AS) copy of the SHY cDNA in pollen. The tomato SHY interacts with a receptor kinase; this, and the AS-SHY phenotypes, suggest that SHY might function in mediating pollen tube growth.
Technical Abstract: Summary SHY, a pollen-specific gene identified in a screen for genes upregulated at pollen germination (Guyon et al., 2000), encodes a leucine-rich repeat (LRR) protein that is predicted to be secreted. To test if SHY plays an important role during pollen germination, we generated transgenic plants expressing an antisense (AS) copy of the SHY cDNA in pollen. Primary transformants exhibited poor seed set, but homozygous lines could be identified. In these lines, nearly all pollen tubes failed to reach the ovules; tube growth was arrested at the apex of the ovary and the pollen tubes exhibited abnormal callose deposits throughout the tube and in the tips. We show that a SHY::eGFP fusion protein is targeted to the cell wall. The structure of the SHY protein is nearly identical to other extracellular matrix glycoproteins that are composed of LRRs, such as the polygalacturonase inhibitor proteins (PGIP) of plants. PGIPs may function as defense proteins by inhibiting fungal endo-polygalacturonases, but enzyme assays with extracts of AS-SHY pollen do not support such an inhibitor role for SHY. The tomato ortholog of SHY interacts with a tomato receptor kinase (LePRK2) in yeast two-hybrid and pull-down assays (Tang et al., 2002, 2004); this, and the AS-SHY phenotypes, suggest instead that SHY might function in a signal transduction pathway mediating pollen tube growth


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Cine 1-2-3-4
371 Middletown Avenue,
New Haven,
1 person favorited this theater
Finest quality films at affordable pricing. Best popcorn, popped right before your eyes, in the center of the lobby. Free parking, easy access from I-91. Good sound, good picture, help is very accomodating.
Recent comments (view all 3 comments)
It's been at least 15 years since I visited this theater. The reason I stopped going there, even though I lived nearby for many years, was that the theater experience was absolutely awful. The theater was originally designed for two separate auditoriums, but each was split AGAIN. Result was that seats faced toward the wall, rather than the screen. Further, this theater was a small one to begin with. When the auditoriums were split, the new screens were ridiculously small. It was like watching TV!
Now, all of this was 15 years ago. Has anything changed, here? I doubt it!
This was mentioned in the New Haven Advocate's Annual Manual saying, "OUt in the oft-forgotten Foxon part of town, with well-worn seats and decor and accoutrements that create sensation of being trapped in the '70s – to its proponents, those are its charms. It's like the Salvation Army Store of movie theaters, and in line with that analogy, you can see indie and second-run mainstream movies for budget prices.
I wouldn't say the Cine-4 has "budget pricing". As of Feb. 2008, a matinee costs 6.50 and regular price is 9.00, really hefty considering that the surroundings are so shabby. Picture and sound are both mediocre. I was disappointed that the print I saw (of a first-run movie) was so beat up. On the plus side— they didn't show any commercials or previews before the movie started. I haven't been to the Criterion theater in New Haven, but if it only costs a dollar more for better screenings, I don't see any reason to go back to the Cine-4.
Just login to your account and subscribe to this theater


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Central Working
Organisation details
- Company:
- Central Working
- Type:
- Commercial partners
- Website:
- www.centralworking.com
If you are coming to London for business, be it for a day or for much longer, then Central Working is for you.
Designed in collaboration with London & Partners and UKTI, we have created the ideal service to make working in London as easy and flexible as possible. With membership options exclusively for overseas companies looking to come to the UK. Central Working provides not only a fantastic place to work with wifi, printing, stationery and meeting rooms, but also a team who can help you kickstart your business here in London.
Think of us as like a real world LinkedIn. Together with London & Partners, we'll make sure you have what you need to make the most of doing business in this wonderful city. Our proactive team can make things happen for you; we can help you hit the ground running. We can even sort out an induction programme bespoke to your companies needs, to really make sure you get the best possible start here in the UK.
Central Working stands out well beyond any other. It is not a business club, it is an environment that is very conductive to working and especially collaboration with other like minded entrepreneurs.
Kevin, LinkedIn
Free introduction
Company overview
Type of company
Members Based Workspace
Client services
- Workspace in the heart of Techcity and Soho
- Meeting spaces in the heart of Techcity and Soho
- Wifi
- Printing
- Work enabled cafe
- Members Based Workspace
Grant Powell
Central Working
11-13 Bayley Street, London, WC1B 3HD
Tel: +44 (0) 20 7255 1559
This content was provided by Central Working.


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Shopping outside the US? International Shipping is now available!
Protect the paint on your car, SUV or crossover with Pro-Fit Direct Fit mud flaps by Power Flow, with a perfect factory fit. Designed to withstand varying driving conditions and weather as extreme as -40F. Power Flow, the leading aftermarket manufacturer of mud flaps and related accessories, utilizes the latest advances in design and technology to bring owners of large vehicles the best protective products possible.
See product for application and installation information.
Mud flaps by WeatherTech keep rust, stains and chips that come from years of driving in tough weather or extreme conditions at bay. Made of heavy-duty thermoplastic resin, WeatherTech's mud flaps protect fenders, rocker panels and paint against rock chips, weather and road debris to keep your vehicle in pristine condition. WeatherTech, the leading manufacturer of cargo mats and functional automotive accessories, was recently recognized by the International Automotive Task Force (IATF) for its superior quality practices.
See product for application and installation details.
Get ready to enjoy a new level of style and performance with Mud Skins stainless steel mud flaps by Putco, designed to enhance your driving experience and pride of ownership. Putco, long known and respected for quality and innovation, has been manufacturing and distributing original and licensed aftermarket accessories for SUVs, trucks and cars for over 45 years.
If you demand the best of the best, look no further than Lund's 930 mud flaps, guaranteed to provide years and years of enjoyment and driving pleasure. Lund, leading designer of custom aftermarket accessories for cars and trucks, proudly offers the largest variety of sleek yet functional automotive products in the marketplace.
Protect your paint and keep your running boards clean with ultra-tough mud guards by Husky Liners that are designed to withstand the harshest of daily driving conditions. Husky Liners, a leading manufacturer of mud guards and related accessories, utilizes the latest advances in design and technology to bring owners of cars and trucks the best protective products possible.
Select more Chevy Silverado 1500 parts under Other Auto Body Accessories from list below.
Shop Chevrolet Silverado 1500 Mud Flaps Call our auto parts experts at or get an expert recommendation via Live Chat


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By Vision reporter
WHAT should have been a feisty viewing of the 2010 World Cup finals between Netherlands and Spain turned tragic as three bomb explosions ripped through the city suburbs, killing over 40, leaving scores critically injured.
By this morning (2:00am), 15 bodies had been received at the city mortuary at Mulago as ambulances and Police patrol teams ferried the injured to various hospitals. Most of the deceased were part of the revellers at the popular Kyadondo Rugby Club in Lugogo.
The first bomb went off in Ethiopian Village in Kabalaga. The explosion went off during the half-time of the match between Spain and Netherlands. The other two went off at the Kyadondo Rugby Club in Nakawa at 11:18pm – one after the other in close succession.
The Police yesterday suspected that the Al Shabaab militants from Somalia could have been behind the attacks.
"We have been suspecting that these people could be planning something like this. At least I can confirm that 13 people have been killed in the Kabalagala incident and I am still waiting for reports from Kyadondo,†the Inspector General of Police, Maj. Gen. Kale Kayihura, said on phone last night.
Asked who he meant by "these peopleâ€, Kayihura said: "Al Shabaab.†The Kabalagala bomb, the Police said, could have been targeting foreigners.
The Police could not put a figure on the casualties at Kyadondo though eyewitnesses put the dead at more than 40. There were also unconfirmed reports of other blasts in Ntinda and Bwaise.
Over 40 were injured. By 1:00am, Kyadondo was deserted, save for the injured awaiting evacuation as security operatives sealed off the place.
Witnesses said the two bombs exploded right in front of the giant screen relaying a live telecast from South Africa.
The night was soon after punctured with sirens on racing Police patrol trucks as the Police and counter-terrorism unit moved in.
The explosions took the victims by surprise as many were blown off their chairs and others died in their seats. Many others could have been killed and injured in the pandemonium that ensued.
In Kamwokya, a suburb popularly frequented by expatriates, all was quiet save for the car park which was full of vehicles where the Dutch Community hosted a live telecast of the match at Iguana restaurant.
Ntinda, a suburb that "never sleepsâ€, was deserted as several bars emptied hastily. Public transport was scarce save for a few brave boda boda riders. Most revellers in groups were seen walking home, some still carrying the famous vuvuzela, a trademark of the 2010 World Cup, South Africa.
Complied by Steven Candia, Edward Anyoli, Enock Kakande, Arthur Kintu, Patrick Jaramogi, Patrick Ogwang and Norman Katende
The statements, comments, or opinions expressed through the use of New Vision Online are those of their respective authors, who are solely responsible for them, and do not necessarily represent the views held by the staff and management of New Vision Online.
New Vision Online reserves the right to moderate, publish or delete a post without warning or consultation with the author.Find out why we moderate comments. For any questions please contact firstname.lastname@example.com


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Hello all my bloggy friends!! Welcome to Show Me Your Plaid Monday's. A linky party that is sure to deliver on fun and great features. All links will be pinned and the features will get shares on my facebook page! So link up your recipes and crafts and have fun meeting new bloggers!
The featured links here will be shared on my facebook page at different times throughout the week. So make sure to pop over and Like my page so you can see your feature!
Happy St Patrick's Day!!!!! I hope that you all don't get pinched today. It's the weekend that I wait all year for!!! We had a great time this weekend. My Son surprised us for coming home for a whole whopping 24 hours. But at least we got to celebrate a little with him. What were all your little Leprechauns up to this weekend? I hope that you all had a blast!
Also just a reminder that you can join the Connections for Blog Growth Facebook Page and start to network and get involved in some fun events.
Now let's see who stood out last week. And the Features are…..
Belle of the Kitchen's Easy Buttercream Frosting
Happy Mothering's Peppermint Sugar Scrub Bars
Little Dairy on the Prairie's Pepperoni Pizza Quesadilla
Love Food Will Share's Candy Bar Salad
The BitterSide of Sweet's Guest Post and Coconut Chai Latte Bars
Everyone featured grab a button on the side bar!!!
Now let's get this weeks party going.


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Mody pump line of industrial submersible drainage and non-clog pumps are used in the severest of applications: from construction sites, mines, power stations, steel plants, ships to sewage, food screening and waste water treatment industries.
The in-house computerized state-of-the-art test bed ensures total quality control & unsurpassed reliability built into the entire range of pumps. Mody industries is ISO 9002 certified.
- Tandem Tungsten Carbide/Tungsten Carbide & Tungsten Carbide/Tungsten Carbide mechanical seals wholly enclosed in a pressure compensated oil bag.
- Built-in automatic ON/OFF/ON thermal overload switches & over current
relay protect the motor. Thermal Protectors
wired directly to built-in contactor for maximum reliability.
- Equipped with moisture sensor that detects progressive
seal wear and automatically shuts down the pump.
- Can be equipped with sacrificial Zinc anodes for maximum life in a saline fluid environment.
- Continuous rated 'F' Class; triple-dipped & epoxied heavy-duty motors available in any voltage & frequency combinations.
- Flows from 30 GPM to 1800 GPM.
- Discharge Heads from 5' to 250'.
- Available from 1.3 HP to 35 HP.
- Single row deep groove upper bearing. Double angular contact lower bearings.
The bearings are enclosed with high temperature grease-containing special
anti-corrosion additive.
- Power Cable is Waterproof/oil-proof, rubber-insulated, neoprene-sheathed
copper conductor flexible
cable, 50' length.
Stainless Steel strainer with 1.18" x .37 " rectangular holes.