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HPRC Blog
Welcome to the HPRC Blog. We've got lots of information here, from quick tips to in-depth posts about detailed human performance optimization topics.
HPRC Fitness Arena: Nutrition
Weight-loss (diet) prescription medications are generally not permitted, but it's important to check your service's policy for specific conditions that may exist. Read this OPSS FAQ to find out more details, including links to specific policies. Also, be sure to check the OPSS site often, as we add answers to other questions about ingredients in performance-enhancing and bodybuilding supplements and how to choose supplements safely.
If you have a question about a particular dietary supplement ingredient or product, please use our "Ask the Expert" button located on the OPSS home page.
Do you know that one in six Americans get sick from foodborne illnesses each year? Thankfully, there are safety tips and techniques that can help you prevent such incidents. Here are some quick and easy tips to remember:
Clean: Wash your hands and surfaces thoroughly and frequently with hot, soapy water.
Separate: When shopping, preparing, and storing your meals, be sure to keep raw meats, poultry, seafood, and eggs away from other foods that won't be cooked to prevent cross-contamination.
Cook: Use a food thermometer to ensure that your meats are cooked to the right temperature (165°F for turkey).
Chill: Don't leave leftovers (including raw and cooked items, such as pies) out on the table for more than two hours. Promptly refrigerate these items, and use or discard leftovers within three to four days.
If food looks or smells questionable, a good rule of thumb to follow is, "When in doubt, throw it out."
For more information on food safety, visit the Food and Drug Administration's web page on Food Safety Tips for Healthy Holidays.
Cigarette smoking is the leading cause of preventable death and disability in the United States. The positive effects of quitting tobacco are numerous: Reduce your risk of lung and other cancers, improve wound healing, decrease risk of infection, and save money. However, a major concern among those who consider quitting tobacco is weight gain. Most people who quit tobacco gain less than 10 lbs, but others gain more than 20 lbs. Many factors contribute to this weight gain, including eating more due to improved sense of smell and taste, boredom, the need to do something with your hands, and metabolic changes that happen after nicotine leaves your body.
Being prepared is essential to preventing weight gain when you quit tobacco. Know your habits: If your hands will be bored without a cigarette, find something else besides food to occupy them. Play with stress balls, silly putty, crosswords, and puzzles to keep your hands busy. Dropping a bad habit such as smoking is also a great time to pick up something new to do with your hands: Knitting, playing an instrument, gardening, and writing are all healthy ways to exercise your hands and your mind.
If you're craving snacks, reach for fresh fruits and vegetables. Fruits and vegetables are high in fiber and water, which help fill you up without a lot of calories. You may be confusing hunger with thirst; try a glass of water to see if that helps your cravings. Bored with plain water? Try calorie-free sparkling or seltzer water, or add lemon or lime slices, mint, berries, or cucumber to your water for a flavorful and refreshing drink.
And if you do find yourself eating more at or between meals, balance it out with exercise. Replace your usual smoking break with a walk outside or even around the office. Increase your usual gym routine; you may find exercise is easier after you quit tobacco.
For help quitting tobacco, or if you find yourself gaining weight no matter what you do, speak with your healthcare provider. And visit U Can Quit 2 and Tobacco-Free Living for additional information and resources. November is the Military Health System's Tobacco Cessation month, so it's a great time to make your own plan to quit tobacco.
Coffee, energy drinks, energy shots, soda—we're surrounded by these products, and many are marketed specifically to teens. Their advertisements make caffeine seem a harmless and effective boost to help teens meet the demands of school and after-school activities. Three of four U.S. children and young adults now consume some form of caffeine every day.
Teens shouldn't consume more than 100mg of caffeine (roughly the amount in an average small cup of coffee) per day. That's enough caffeine to give you energy and help you stay alert. But too much caffeine can be a serious problem. Signs that you've had too much caffeine can be jitters, nervousness, increased heart rate, and an upset stomach. For more about the symptoms of too much caffeine, read FDA's article.
Many drinks and foods that contain caffeine don't clearly say so on the label. Energy drinks, for example, can contain lots of different forms of caffeine, such as guarana, green tea extract, and yerba mate. Although you might see these listed on the label, you still might not see the total amount of caffeine listed. Energy drinks don't have to report how much caffeine is in them. So think twice about how many of them you drink, and learn more from HPRC's article about energy drinks.
And for athletes: Don't use energy drinks to replace sports drinks for extra energy. The same goes for other beverages with caffeine: sodas, coffee, and tea. Sports drinks are for hydrating and replacing electrolytes and other nutrients lost while exercising. Water is best in most cases!
Just because something contains caffeine doesn't mean you have to completely eliminate it. Be aware of all the different sources of caffeine and try not to overdo it. And be sure to watch HPRC's "Caffeine & Teens" video for more from a teenager's perspective.
Based on a blog by HPRC intern Diana Smith. Diana is a military teen and high-school sophomore who is interested in science and enjoys drawing in her downtime.
Food and color additives exist in many of the foods that we eat. They are used to improve safety and freshness, maintain the nutritional value of foods, and improve texture and appearance. The Food and Drug Administration (FDA) has put together a helpful brochure reviewing how additives are approved for foods, types of food ingredients, and a description of food and color additives.
The month of October is Military Health System's Women's Health Month. There are more than 350,000 female members of the military (16% of the total military force). While it's important for all military members to consume nutritious diets, women have special nutrient needs: iron, folic acid, and calcium.
Iron. Iron deficiency is the most common nutritional deficiency among women. Poor dietary intake of iron combined with intense physical activity can lead to fatigue, weakness, and pale skin—all signs of iron-deficiency anemia (IDA). Iron-rich foods include meat, poultry, fish, spinach, beans, and fortified cereals. Consume these foods with vitamin C–rich foods such as strawberries and oranges for better iron absorption. HPRC discusses other reasons for IDA in this article on "Iron deficiency."
Folic acid. Women of childbearing age need enough folic acid to reduce the risk of birth defects. But even if you're not pregnant, folic acid helps make blood cells that boost your immune system. Folic acid can be found in leafy green vegetables, beans, peas, and fortified cereals and bread.
Calcium. Compared to men, women are at greater risk for osteoporosis, in which bones become weak and are more likely to break. Women need to start getting more calcium at an early age to keep bones strong. Calcium-rich foods include low-fat dairy products, tofu, kale, and fortified cereals and juices. Vitamin D is also important to help the absorption of calcium. Read more about vitamin D in HPRC's Vitamin D, the sunshine vitamin."
All of these nutrients can be found in supplement form, but as with any dietary supplement, consult your doctor first to determine if they are necessary and safe. For more information on supplements, read HPRC's "Women's health and dietary supplements." Remember, most people can achieve adequate intake of these nutrients with a balanced diet. Poor nutrition puts you at risk for injuries and makes it harder for you to perform at your best.
If you'd like to know more about women's health, visit the Military Health System's web page.
Coconut water, the flavorful liquid found in young green coconuts, has become a popular drink. It is often promoted for a variety of ailments—from curing bad skin to resolving hangovers. But coconut water is also touted as a fluid replacement alternative. For this reason, some Warfighters choose coconut water over sports beverages because coconut water is "natural" and contains carbohydrates and key electrolytes such as sodium and potassium. However, not all brands of coconut water are created equal. In fact, they can vary considerably in terms of their nutrient content, so read product labels to be sure you're getting the right amounts of nutrients you need for optimal performance. In addition, many kinds of coconut water contain fruit juice for flavor, which can increase the sugar and calorie content of the drink.
One of the biggest appeals of coconut water is its naturally high potassium content. While the potassium content is high, the amounts of carbohydrate and sodium in coconut water are sometimes very low, and individuals who participate in prolonged, vigorous exercise (longer than an hour) may need more carbohydrate and sodium for proper hydration. For more information about hydration needs, see HPRC's infosheet on fluids and exercise.
For periods of exercise less than one hour, water is always your best choice—about 3–8 ounces every 15–20 minutes. But for longer periods of exercise, sports beverages are a good choice because they are specially formulated to replenish carbohydrate, sodium, and potassium lost during extended and/or vigorous physical activity. If you choose sports beverages, drink 3–8 ounces every 15–20 minutes to stay hydrated. Again, be sure to read the product label to make sure your drink has what you need, and nothing more. For more information about proper fueling, read An Athlete's Guide to Nutrient Timing.
And what about that coconut water? There simply isn't enough evidence to support the use of coconut water as a remedy for any condition. And although it's a tasty beverage, know what's in it so you can replenish what your body needs—no more, no less.
Many of us have seen foods labeled as organic, but most people don't know what that means. In order to be considered organic, foods must be certified by the United States Department of Agriculture (USDA) and meet certain standards. Generally, organic foods must be produced without the use of any artificial fertilizers, pesticides, growth hormones, antibiotics, sewage sludge, or genetically modified organisms. As a result, organic foods have become quite popular.
Because of the differences in production, organic foods tend to be more expensive than conventional foods. For example, the average price of a gallon of regular milk is $2.89, but the average price of a gallon of organic milk is $5.99. That's more than double the cost, which may not be affordable for many people. For military families who prefer to buy organic foods, discounted prices may be available at their local commissary. Ask grocery stores and wholesale stores about military discounts and coupons. For those who qualify, the Special Supplemental Nutrition Program for Women, Infants, and Children (WIC) allows organic fruits and vegetables to be purchased with cash-value vouchers. The eligibility of other foods is state-dependent, and each state's approved food list can be found on USDA's WIC page.
The price difference between organic and conventional foods is clear, but the benefits of choosing organic are not as obvious. Organic foods are thought to be better for the environment and our bodies. However, from a nutritional standpoint, there is not enough evidence to suggest a clear benefit to purchasing organic foods over conventional foods. If pesticides are your concern, visit the Environmental Working Group website to learn more.
So, the next time you're trying to decide between organic and non-organic, remember that nutritional differences don't need to be a major factor in your decision because there don't appear to be any. A diet rich in fruits, vegetables, and whole grains is beneficial no matter which option you choose.
For more information on organic foods, check out USDA's website.
For some people, eating certain foods can cause serious allergic reactions, even death! The most common food allergens are milk, eggs, fish and shellfish, tree nuts (such as almonds, walnuts, and pecans), peanuts, wheat, and soy. Other food allergies are possible, so it's important to read food labels for ingredient information if you are at risk. Click here for more information.
Chia seeds have become a staple in many grocery stores, given their nutritional value and recent attention as recipe ingredients. But will consuming this seed cause a positive drug test? HPRC has a new OPSS FAQ to answer this question, plus other information about chia seeds and what to avoid.
Haven't been to OPSS lately? Check it out for new FAQs and information sheets about various topics related to dietary supplements that can help you make informed decisions.


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Pam Steele-Unger
O2 Media, Inc.
(954) 691-1102
"The Balancing Act" Talks Superfood Supplements, Caribbean Teas and Advanced Breast Cancer on Lifetime TV
Featured guests from Biopharma Scientific, Jamaican Teas and SHARE take center stage
(Pompano Beach, FL – October 19, 2012) Popular morning show "The Balancing Act®" on Lifetime has set the stage to discuss topics to empower women's health, wellness and community on their upcoming show airing on Monday, October 22nd at 7 a.m. (ET/PT) on Lifetime TV. Be sure to tune in as hosts Danielle and Kristy help jump start the day with animated conversations and important health and wellness information.
Don't miss our line-up of this show's featured guests:
• SHARE gives voice to Count Us, Know Us, Join Us - The Count Us, Know Us, Join Us program, sponsored by Novartis Pharmaceuticals Corporation, provides resources to those living with advanced breast cancer and their supporters. Count Us, Know Us, Join Us lives on the newly re-launched advancedbreastcancercommunity.org that now serves as a destination of up-to-date information, and resources specific to advanced breast cancer. Breast Cancer Program Director Christine Benjamin from SHARE, a nonprofit organization that provides support to women with breast or ovarian cancer, and advanced breast cancer patient Kathy Hynes-Kadish joins The Balancing Act® host on set to share their experience as part of the advanced breast cancer community.
• Nanogreens10®
• Jamaican Teas - Sugar has been linked to a variety of different diseases such as diabetes and cancer, and also obesity. That's why many people have to monitor their sugar intake. One of the things these people may have eliminated is tea. Marketing Manager of Jamaica Teas, Jonathan Mahfood joins The Balancing Act® to reveal how tea can be beneficial and still taste great– even on a sugar free diet.
To learn more about our featured guests, please visit: http://www.advancedbreastcancercommunity.org, http://www.biopharmasci.com, www.nanogreens.com and www.caribbeandreamsusa.com.
About "The Balancing Act®" on Lifetime Television
The Balancing Act®, America's premier morning show, airs weekday mornings on Lifetime Television at 7:00am (ET/PT). These days the modern woman is trying to balance it all and the mission at "The Balancing Act" is to bring solutions to them to help them balance life, career, family, and most importantly themselves. "The Balancing Act" is a Branded Entertainment show that entertains, educates and engages the viewer.
For more information please contact us at: http://www.TheBalancingAct.com
Like us on Facebook at: https://www.facebook.com/
Follow us on Twitter at: http://twitter.com/#!/
Or watch us on YouTube at: http://www.youtube.com/

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Early Set: Leap of Faith, Our Minuet, Chill, Belonging, My One and Only Love, Summertime
There is no question that when one steps foot in Blues Alley, an air of history is abound. It is one of those rooms that just emanate an aura of all the greats who have graced its stage. Players like Dizzy Gillespie, Chick Corea, and Sarah Vaughn have all given this room and its patrons a thrill. This time my trip to the club would be for a set with the Joshua Redman Quartet who are out on tour in support of their new album Passage of Time.
The first time that I was able to see Joshua Redman was in 1996 at the same club, and that was certainly one of the best performances I've ever seen anywhere by anyone, so needless to say I was very excited about this night. 1996 was just about the time the world was beginning to realize the genius behind the young tenor sax players' game. Joshua has always had a certain comforting and familiar, but at the same time intellectual quality about his composition and playing. The setting of this club suits a Joshua Redman performance very well and this past Sunday night was no exception. Tonight the group would consist of Aaron Goldberg on piano, Gregory Hutchinson on drums, Reuben Rogers on bass, and Joshua Redman on saxophones. With two albums under their belt (Beyond and Passage of Time) the group has really become comfortable in the material as was apparent with the consistent re-harmonizations, colorings, and communication that were abound through the performance. Redman's compositions and the players in the group are steeped in tradition; yet continue to push the ever-growing art that is jazz into the future.
Opening up the set with "Leap of Faith" off the album Beyond, and through the first statement of the head seemed to be settling in for the evening. Gregory Hutchinson's playing is some type of hybrid between the spiritual playing of Elvin Jones, and the bombast of Tony Williams. The vamp used in this composition allows the drummer to shine and propel the group to great heights. Excitedly patient the progression of the opener moved seamlessly from the open vamp to a full on swing ala John Coltrane's "Impressions." One of the greatest things about Mr. Redman's compositions is the fact that he steps aside from typical forms that are abound in acoustic oriented jazz. Often it is difficult to distinguish where (and if) there is a line between composition and improvisation. The group effortlessly colored ever so gently under the soaring tenor sax solo.
Stepping aside from the form, the group slams back into the transition and lands back on the vamp for the beginning of the piano solo. In contrast to Redman's furious solo, Aaron Goldberg's solo begins spacious and very directed. The group accompanies accordingly, and allows the vamp to develop unrestrained. The turnaround on the phrase that the vamp consists of is particularly successful at propelling the motion of the group forward with more energy. The communication between these players obviously shows that they have been playing together for a while, and know how to speak with each other. Reacting to every twist and turn in the solos the playing closely resembles one single unit flying along spearheaded by whoever is in the driver seat at the given time.
Moving forward with "Our Minuet" it is apparent that with Joshua Redman's compositions, the melody dictates form. Unfolding melodies take turns that the ear would not necessarily expect, but are surprisingly welcome within the flow of the piece. "Our Minuet" is an open waltz that featured a fantastic piano solo, and some very delicate group dynamics. Working through the head on soprano sax the melody completely dictates where the chords so elegantly change, and although this may sound typical it is anything but. Unfolding from a graceful piano solo, to a bit of group discussion, and finally closing with a soprano sax solo to bring it home the dynamic development exemplifies the groups control of their material.
At this point in the performance Redman took a quick second to introduce the group, and slyly counted off "Chill" from his album Moodswing. The title of this tune couldn't be more perfect. A sly and laid back swing along with a head that just screams vibe the group appeared very relaxed in front of the attentive crowd. The group effortlessly threw in new colors over the changes in the form of re-harmonization (when one of the players utilizes different notes than those originally written/played to add color/direction). This piece showed off the conversational communication the group is so great at. Moving from the head to a very sly piano solo, the group just held the air around the notes effortlessly. In a feel like this (think of walking down the street snapping your finger to the stereotypical swing you might hear behind a stripper) it is easy to rush ahead and lose the comfortable pocket of air around the notes. The group effortlessly pushed and pulled that comfortable pocket of air (or sound) while teetering on the edge of anticipation.
The next selection entitled "Belonging" opened with a tenor sax solo, and was certainly the highest energy piece of the evening. Joshua Redman is an artist that just has a certain something about the tone he creates with his instrument. It is so very lyrical, personal, and unique that when you hear him play solo you realize how genuine a player he is. Utilizing a technique that he has popularized by "thwapping" his tongue against the underside of the mouthpiece/reed on his sax Redman attains a thick thumping bass sound from his sax that extends the range and allows him to explicitly outline the harmony (especially as a soloist). After a very driven solo by Redman, the group sneaks in behind him (as he switches to alto sax) with a rolling open vamp that works through a long harmonic phrase (once again the melody dictating the long harmonic phrase). This particular tune entitled "Belonging" exemplifies Redman's uncanny ability to title his pieces accordingly. The changes in the opening vamp seem to instill a sense of home or simple comfort, almost as if the listener is where he or she "belongs." After moving through the opening statements the piano and sax began a conversation type solo. This type of playing permutated the entire performance and established even further the strong communication these players have attained through their experiences together on the road.
After Aaron and Redman bring their conversation to a peak, the group drops dynamics for a bass solo. Reuben serves as the binding glue for the group. The rest of the players utilize a much more free rhythmic approach while Reuben holds the foundation that allows everyone the room they need to explore. This was quite a nice solo and it was very refreshing to hear the group still playing behind him, but so quietly that the bass was right out front. The form (or harmonic cell) that the solos occur over is quite interesting and certainly not an easy form to solo over. Reuben held it down and closing the solo by moving back to the foundation role so that Greg Hutchinson could give it a go. Give it a go he did. Working over the familiar vamp that began the piece he patiently told the story he had to tell working towards the restatement of the original melody. The form of this piece holds a very open feel, but sections like transitions between solos where Redman and Goldberg lock on a phrase turning the phrase around or moving to the next statement.
Next up was the standard "My One and Only Love." This was a pretty standard version, and a platform for Joshua to show of his unique tone. Exercising a method known as circular breathing (where a horn player sustains a tone while taking a breath) Redman was able to extend his melodies, and develop them thoroughly. Another highlight of this tune was a fantastic bass solo by Reuben Rogers that was very lyrical, and had the audience edging forward with anticipation of each note.
Closing with the Gershwin standard "Summertime" the group displayed their ability to virtually recompose nearly each piece during the performance. Arranged in an odd time signature of 7/8 in a Latin inspired feel (meaning that there are 7 beats per bar of the melody instead of the symmetrical 8), the piece flows along precariously and lands on a comfortable swing for the bridge only to turn back around to the groove in 7/8 for the solos. After two more very energetic yet masterful solos by both Redman and Goldberg the group moved to the 7/8 vamp to provide Gregory Hutchinson a platform to solo. His solo began very patiently and moved along with controlled bombast. Executing broad sound/rhythmic swipes or broad brush stokes the drummer reached a fevering pitch climaxing and bringing the group back around to the top of the tune.
This weekends' set at Blues Alley has me realizing once again how amazingly personal Joshua Redman's tone is, and more importantly how prophetic an artist he is. There are plenty of players in today's "jazz" world who simply don't look for their own voice. Joshua Redman and his quartet are serious about making their own voice heard, yet retain the same genuine fire and sometimes sonority of previous masters. His new album Passage of Time is more than worth picking up. Not only because of the quality of the players, but the compositions as well. If you are an avid music fan it is your duty to get out and catch a performance of this group before it's too late and the tour is over!
William Turfcott
JamBase | Atlantic Seaboard
Go See Live Music


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Listed below is the contact information for the faculty study abroad program directors. If you are unable to contact your Program Director, please contact the Study Abroad Coordinator.
Yvonne Schmidt
International Education Department
Phone: 480-461-7870
Office Location: Building 36N Office 710 (Southern & Dobson campus)
Email: firstname.lastname@example.com
Dr. Lutfi Hussein
English Department
Phone: 480-461-7367
Office Location: Building LA 3-13
Email: email@example.com
Dr. Barry Vaughan
Philosophy & Religious Studies Department
Phone: 480-461-7620
Office Location: Building BP 43A-44
Email: email@example.com
Diana Bullen
International Business
Office Location: Building BP43A-027
Dr. Dennis Wilson
Life Science Department
Phone: 480-654-7731
Office Location: Red Mountain - S/264
Email: email@example.com
Dr. Dennis Wilson
Life Science Department
Phone: 480-654-7731
Office Location: Red Mountain - S/264
Email: email@example.com
Program currently on hiatus.
Craig Jacobsen
English Department
Phone: 480-461-7244
Office Location: Building LA 3-8
Email: firstname.lastname@example.com
Dr. Mary Aldridge
English Department
Phone: 480-461-7361
Office Location: LA3 - Room 14
Email: firstname.lastname@example.com
Dr. Mary Aldridge
English Department
Phone: 480-461-7361
Office Location: Building LA 3-14
Email: email@example.com
Dr. Alex Cheroske
Life Science Department
Phone: 480-654-7303
Office Location: Red Mountain - S/253
Email: email@example.com
mesacc.edu | 480-461-7000 | © 2015 Mesa Community College | A Maricopa Community College
The Maricopa County Community College District (MCCCD) is an EEO/AA institution and an equal opportunity employer of protected veterans, and individuals with disabilities. All qualified applicants will receive consideration for employment without regard to race, color, religion, sex, sexual orientation, gender identity, or national origin.


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Ted Cruz Pulls Even With Donald Trump in Iowa
For a rather long time, Donald Trump has looked nearly infallible as the designated Republican leader, but lately, a string of mis-steps, problematic statements and thinly veiled temper tantrums appear to have soured American voters on their most famous potential candidate - or at least, capped off his support levels.
In Iowa, at least, a new potential front-runner is on the rise: Ted Cruz. And for the first time, a candidate other than Donald Trump is within spitting distance of locking down Iowa voters, who will hold their caucus just a couple of months from now.
Ted Cruz, buoyed by tea party support and the backing of the conservative wing of the Republican Party, has surged to a virtual tie with Donald Trump in the first caucus state of Iowa, according to the results of a Quinnipiac University poll surveying likely Republican caucus-goers released Tuesday.


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How does Burns/Broner go now then?
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The Eskimo
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Re: How does Burns/Broner go now then?
Could say that about Burns opponents to be honest. None of them are remarkable either, fact is both have faced B grade opposition, hence why we're clamouring for this fight, and also probably why BlackBrenny picked up on the fact Adrien seems keen on it. There ain't anything else.
Burns opponents are okay especially given we were expecting him to be in a rough ride in some of them, but looking at the bigger picture they're not spectacular. Katsidis at the end of a long career, when Robert Guerrero had already put down a similar schooling on him. Roman Martinez was a life and death battle where he was put down heavy. Paulus Moses is terribly old and was he ever anything more than B- really? He's just a stand up boxer, nothing going for him against Burns. There really ain't that much to his record, its consistent and good but unremarkable, which is why they're both each others best opponent by a mile and the competition is fairly meaningless.
It's about ability, not whether you beat DeMarco or Paulus Moses. That doesn't win the fight. It's going to be about whether Burns can 1-2 and move all night. Is that really going to have enough substance to discourage Broner, can he actually do that all night and think its going to work or does he need more? I'm firmly of the opinion it won't be enough, and Burns will be too upright and basic when it comes down to it and Broner starts putting him under inevitable pressure. I really don't think Burns can fight up close very well and put into the equation Burns can't punch and its inevitable Burns can't just turn up with his typical Plan A. Plan A might work for 3 or 4, it ain't going to be enough throughout so what's he going to do when Broner does that catching up with him? All this is under the assumption Burns is actually capable of doing this without getting counterpunched too which is a big assumption in itself.
Basically there are far more assumptions you have to make to think Burns wins because of the power, speed and overall schooling of the two fighters which are worlds apart. Generally the fewer assumptions you have to make when weighing up two styles the more likely that guy wins, IMO.
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Official site for Melbourne, Victoria, Australia
Address: 75 Peel St South, Ballarat central, Victoria 3350
Mobile: 0400 382 588
Email: email@example.com: ballaratminerscottages.com.au/index.php?c=peel
Peel Cottage is an original miners cottage built in the 1860`s, you will find with modern amenities and restoration it is a lot more comfortable than the first owner would have experienced. A piece of country history. Whether you are holidaying or here for business Peel Cottage offers comfortable surroundings, making your stay a pleasant experience and providing you a home away from home in Ballarat.Your day begins with a welcoming breakfast basket on arrival. There is a lovely garden in the courtyard, where you can relax and enjoy your stay. Spend your time in complete privacy. The cottage is completely self contained, with a double room, a twin room and all cooking facilities available.Gluten free breakfast available on request at no extra charge.As an official event accommodation provider, look forward to hosting the participants and spectators of the World Rowing Masters Regatta in Ballarat this October.
Content: Peel Cottage - Ballarat Miners Cottages
Daily RateThe cottage nightly rate is $140.00 for a couple, extra guests $30.00 per night.
Deposit refund up to two weeks prior. After that date forfeit deposit.
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Daily Grind now available through System Cycle!
The Dayton Ohio based Daily Grind is now is stock! We just received our forst order of City Front Hubs, Century High Bars, and hub guards. Contact your rep today for more info.
(800) 332-9237
Coming Soon To System Cycle!
That's right, we are currently checking in our first shipment of BOX and Promax . We are excited to add this to the System Cycle line up, items will be ready to ship next week.
Contact your rep for more details.
(800) 332-9237
Congrats to the newest BOX/DK Rider Jared Garcia for the 2nd place finish at the USABMX Winter Nationals.
2015 DK's are in!
Thats right, the 2015 DK's have hit the warehouse and shipping out now. For pricing and more information please contact your rep or call the office at (800) 332-9237.
2015 DK Raven - New for this year, a larger MID size padded seat and large 20 x 2.3" tires. We have also introduced the Raven in an 18" size (not shown) as well.
2015 DK X Model - Using the same proven geometry as the popular Team frame, the X Model also features butted tubing, full 4130, and sealed bearings throughout.
2015 DK Sprinter - One of the best spec'd race bikes for the price. The Sprinter line continues to grow with the addition of a Micro size. Also available in a Mini, Junior, Expert, Pro and Cruiser.
2015 DK Elite - The pinnacle of the DK race line. The Elites now feature a redesigned frame with larger square taper chain stays for added stiffness and power transfer, Carbon BOX forks, genuine DK Tsuka grips, and now for 2015 the Expert XL and up feature a 20mm rear axle as well.
For more information on the 2015 DK line up or how to get DK Bikes in your shop, contact us at (800) 332-9237 or email@example.com
DK/System Cycle Welcomes Matt "The Beard" Bischoff to the Family!
We are excited to announce that Ohio native and longtime friend, Matt Bischoff has joined the DK/System sales team.
Here is what Matt had to say:
"As a kid growing up in southern Ohio, DK was always an awesome brand with amazing riders and the people that worked there were all riders themselves. They would always hook me up with deals on frames and parts, and it was cool to be able to drive to their warehouse and pick up any parts I would need for my bike. Over the years, I became good friends with everyone there and they were the reason that I was able to start my own brand, Failure Bikes, back in 2005. Without DK / System Cycle, I would not be where I am today."
To read the full interview head over to www.vitalbmx.com or click the photo below.
Need to place an order? Want tips on facial hair? Just a huge fan of Survivor?
You can contact him at firstname.lastname@example.com or call (800) 332-9237.
Product Spotlight:
DK Synth Helmet:
DK "Golf" travel bags are back in stock!
The DK "Golf" bike bag is back instock and moving fast, get yours today.
Bike Check: 2014 DK Sprinter Cruiser
This entry/mid-level racer is perfect for the getting back out on the track, or cruising the streets. The lightweight 6061 alloy frame is complimented with 100% 4130 bars and fork, add to that the double wall alloy rims, sealed DK race hubs and authentic MAXXIS Holy Roller tires, doesn't get much better than this for under $400 retail.
A Cygnus for all sizes
For 2014 the DK Cygnus is now available in 18", 20", and 24" wheel sizes. All three feature a 4130 Chromoly main frame with integrated seatpost clamps, sealed MID BB, and a sealed Integrated headset.
Cygnus 18" - all the features of the 20" and 24", with geometry suited for younger riders.
Available in White (shown) or Black
Cygnus 20" - perfect spec and geometry for the money.
Available in Black (shown), White, or Turquoise
Cygnus 24" - With updated geometry, this cruiser rides more like a traditional 20".
Available in Turquoise (shown) or Black
DK Elites expected 1/27/14!
The much anticipated 2014 DK Elites are on the way. New this year are the addition of the Mini and Junior sizes, BOX Carbon forks, and BOX/Promax components. The Expert XL, Pro, XL, XXL, and Cruiser sizes feature a 20mm front axles, add in our tried and true race geometry, these bikes are ready to race!
DK Factory 12x, Spencer "Coletrain" Cole on the 2014 DK Elite Expert
2014 DK Elite Mini
2014 DK Elite XL


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The Church Family and Changing Demographics
Longhurst, John, Winnipeg Free Press
Families in Canada have changed. How are Winnipeg churches affected by the changes?
In September, Statistics Canada released a snapshot of Canadian families based on the 2011 census. Among other things, it showed the traditional family, made up of two married parents with children, is in decline. In its place there are more single-parent and blended families, more singles and more couples without children.
The changes are being felt in Winnipeg congregations.
Although the majority of families at Charleswood United Church are headed by two parents, "I would say that all manner of households in society are represented within our church community--single, married without children, common-law, widowed, same-gender, blended," says Michael Wilson, minister at the church.
For Wilson, this means that Charleswood needs to be a place "of nurture, teaching, comfort, security, and above all, love for everyone who comes here."
Things are similar at Church of the Rock. "There is really little difference between what the family looks like within our church as compared to outside the church," says pastor Mark Hughes, noting the church offers ministries for people who are divorced, children of divorced parents, parents who have adult children living at home, singles, seniors and others.
One of the ways the change is noticed at St. Benedict's Table, an Anglican church, is the large number of singles who attend the church.
"Many of our single people are of university age, so still making decisions as to how they might move toward marriage and family--or not," says priest Jamie Howison.
"I would say that the old assumption that getting married is the next logical step after graduation is not much in play."
Fort Garry Mennonite Brethren Church also has a large number of singles. One way they try to accommodate them is by how they set up for meals.
"One simple thing we do is set out nine chairs, instead of eight, around the round tables we use for fellowship meals," says pastor John Unger. "It's an intentional signal that singles are welcome."
One way the changing family affects churches is in how pastors do their preaching.
When Hughes preaches, he keeps in mind people who are "outside traditional domestic relationships."
Marvin Dyck, pastor of Crossroads Community Church, does the same thing. Since his church also has a large number of single adults, "it's not meaningful to simply apply the Bible's teaching on relationship to people and their spouses," he says. …


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As thousands of people continue to illegally immigrate into the U.S. from the south, Senate Majority Leader Harry Reid (D-Nev.) said Tuesday that he believes the border is secure.
Reid spoke to reporters after the Senate Democrats' weekly lunch, asserting that Congress shouldn't be working on ways to deport the thousands of new immigrants more quickly or increase security along the border.
Instead, Reid wants lawmakers to approve the $3.7 billion requested by the Obama Administration to process the tens of thousands of unaccompanied minor illegal immigrants coming to the country from Honduras, El Salvador and Guatemala.
"The border is secure," Reid said, adding that Senator Martin Heinrich (D-N.M.) talked to lawmakers about border areas in his State. "He's a border state senator. He said he can say without any equivocation the border is secure."
Reid said that legislative action is unneeded because the William Wilberforce Trafficking Victims Protection Reauthorization Act of 2008 which is largely to blame for the crisis can be changed at the executive level to stem the tide of illegal immigration.
"My personal belief — there is the law that has created some of the controversy now, there's enough leeway there [that] the executive branch of government doesn't need new legislation," he told reporters.
The lawmaker went on to blame Republicans in the House for the immigration crisis because they refused to move forward with the Senate's immigration reform plan.
As for effort to quickly deport new illegal immigrants, Reid called a bipartisan proposal from Republican Senator John Cornyn and Democratic Representative Henry Cuellar, both from the border State of Texas, "too broad."
"From all the reports I've gotten, the answer for me is no, I won't support it," he said.
"I believe our No. 1 concern should be this narrow issue of we take care of this situation we have on the border. As I've been told, the Cornyn-Cuellar legislation covers a lot of other issues other than the problem we're having on the border," he said.
The Cornyn-Cuellar legislation would simply amend the Wilberforce trafficking law to apply the same deportation standards used to deal with children from Mexico to unaccompanied minors from Central America. It would also require the government to beef up security at the border.


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The Wizard Of Oz And Age Of Ultron Mashup You Didn't Know You Wanted
Darren Wallace, a visual effects artist out of Australia has put together this delightful mashup of The Wizard of Oz and Avengers: Age of Ultron. It's goofy, and I can totally see the Tin Man taking on the role of Ultron. »