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Thanon Wiphawadi Rangsit (0 2535 1111, www.airportthai.co.th).
The old airport is used only by some budget airlines.
Thanon Bangna-Trad km15 (0 2132 1888, help desk 0 2132 3888, flight information 0 3212 000, www.suvarnabhumiairport.com).
Bangkok's new airport.
Road 25km (15.5 miles) east of downtown, 30-60mins via either of two expressways.
(0 2132 9171). Open 24hrs daily. Fee B30 for 1hr up to B220 for 7-24hrs.
Read more about driving, car hire and car parks in Getting around Bangkok
Outside arrivals (0 2132 9199). Open 24hrs daily.
Desks outside arrivals manage taxi-meters, and write your destination on a card. You keep the part carrying the driver's number in case of complaints or lost property. At journey's end, you pay the meter fare (B200-B250 to downtown), plus a B50 airport surcharge; en route you pay tolls.
(0 2391 8100, www.aaclimousine.com). Open 24hrs daily.
Reliable rental firm.
Inside arrivals (0 2132 2323). Open 24hrs daily.
The airport's limo service charges B4,400 for a Merc to downtown.
Read more about taxis in Getting around Bangkok
(0 2132 9171). Times 5am-midnight Mon-Sat; 5.30am-12.30am Sun & hols. Fare B100.
Four routes: AE1 (to BTS Saladeang via Oriental Hotel), AE2 (Thanon Khao San via Phyathai), AE3 (Nana via Sukhumvit/New Petchaburi) and AE4 (Hualumphong via Ploenchit/ Siam).
Airport Rail Link (0 2535 7481 2).
Read more about public transport in Getting around Bangkok
Bangkok's infamous traffic gets worse in rush hours (7am-9am, 4-8pm), the rainy season, school terms and holiday weekends. So travel at quieter times and favour the expressways, boats and trains. Thanon (roads) have branching soi (lanes), usually numbered, sometimes named. Building numbers can be non-contiguous, and one-way systems are common. Taxi routes can seem strange, but may be following traffic radio advice. Venues and hotels often provide directions in Thai.
Many signs are in English, which is widely spoken, but transliterations often differ between signs, guides and maps. The best maps are Nelles: Bangkok and Periplus Bangkok Street Atlas; Thinknet maps are bilingual. The hand-drawn Nancy Chandler's Map of Bangkok excels for shopping and Chinatown. The Groovy Map also covers nightlife.
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The girlfriend and I officially start our "moving in together" process this weekend. I've become a pretty lazy person in my mid-to-late 20s and it's going to be hot, muggy, and possibly raining at times, so needless to say I'm not expecting it to be a fun weekend. At least I can chalk it up as 2 days of me approximating a workout and doing something productive with my time. Because next Saturday I am turning off my entire life and posting up hard on the couch for college football opening weekend. That's a must. Now onto the links!
– On Monday, Mike Petriello dug into some finer details of Brian McCann's depressing offensive season and offered some harrowing suggestions for what his future holds.
– Chad Jennings of LoHud broke down the areas of roster need and the candidates to get call ups to fill them as September roster expansions approach.
– On Tuesday, Larry Fleisher of Metro Sports told the tale of Shane Greene's atypical path to the Major Leagues.
– Nick Peruffo of Minor Matters got Brian Cashman's thoughts on a number of Yankee prospects.
– On Wednesday, Andrew Mearns of Pinstripe Alley wondered why Graig Nettles doesn't have a plaque in Monument Park and made a case for why he deserves one.
– SJK of NoMaas correctly called out ownership for their lame attempts at keeping the "championship-caliber" talking point going over the last 2 years.
– On Thursday, el duque of It Is High… listed a few big milestones that some Yankee players are approaching late in the season.
– Mike Axisa of RAB laid out the reasons for why a 6-man rotation the rest of the way would be a good idea.
– Chris Mitchell of Pinstripe Pundits started to project Jacob Lindgren and predict when he could be called up to start contributing.
– On Friday, Scott Spratt and Mark Simon of Sweet Spot analyzed 1 day's worth of shifts in MLB to see what they could find.
From the IIATMS team:
– On Monday, Matt Bove mused on Brian Cashman's job performance and status in light of another down season.
– On Tuesday, Katie Sharp broke down the big boost the defense has gotten from the deadline acquisitions.
– On Wednesday, William Tasker looked back at the 1994 season and what could have been for some of the players and the former manager had the season not been halted by the strike.
– And I tried to make sense of Brian McCann's gargantuan reverse platoon split this season.
Going a little old school for this week's Friday jam with some Tom Petty. This song is one of the first songs I remember remembering. I have vague memories of me dancing around to this at 3 or 4 years old in my parents' Delaware living room. It's one of those songs that will always be ingrained in my mind and I'll always like. And to be honest, how could you not like a song with a guitar riff like that? It's timeless.
Enjoy your weekends, everybody.

subset: commoncrawl


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AVweb Biz - Volume 12, Number 6
August 20, 2013
AOPA Names Mark Baker As New President
Mark Baker, 55, a native of Minnesota and a long-time GA pilot, has been named by AOPA as the next president and CEO, taking over from Craig Fuller. "Mark brings 35 years of involvement in the GA community as a pilot, and decades of experience in leadership positions in the home-improvement industry, such as Scotts Miracle-Gro Company and The Home Depot," said Bill Trimble, AOPA's chairman of the board of trustees, on Tuesday afternoon. Baker has been flying since his twenties, AOPA said, and has logged more than 7,500 hours in the air. His favorite airplane is his Piper Super Cub. Many of my happiest moments have been spent flying and sharing my passion for aviation with others," Baker said in Tuesday's news release. "I am committed to the priorities of the membership and will ensure that AOPAs focus remains on carrying out our mission of protecting the freedom to fly." Baker will be the fifth president since the association was founded nearly 75 years ago.
I am very much looking forward to getting out and meeting and listening to the members, and then using the feedback to focus valuable resources where they will most benefit GA pilots and increase the value of membership," Baker said. "I believe this approach can also be useful in increasing member participation in AOPA and driving increased GA flight activity. Fuller served for five years, and told the board earlier this year he was ready to move on. The board retained a search firm to help identify final candidates from among the associations nearly 400,000 members. Fuller spoke with AVweb's Russ Niles last month about the coming transition and the advice he would offer to the new president; click here to listen to the podcast.
B-1B Bomber Wrecked, Crew OK
A B-1B Lancer, the Cold War-era swing-wing bomber, crashed in a remote part of southeastern Montana on Monday, but all four crew members ejected. The four were taken to local hospitals but all are expected to survive, officials said. The bomber, which was destroyed, was one of about 60 still in the U.S. Air Force fleet, and was worth about $283 million. Photos of the crash site show a massive charred area with no apparent aircraft parts visible, according to The Associated Press. The flight was a routine training mission out of South Dakota's Ellsworth Air Force Base, according to U.S. Air Force officials.
The last crash of one of the bombers was in 2001, when one of the airplanes involved in the war in Afghanistan was lost in the Indian Ocean. The crew ejected safely, and the pilots later said they had problems controlling the airplane. The wreck was not recovered and no official cause for the crash was ever found. The Air Force will investigate this week's crash to determine a cause. The B-1B fleet of 100 aircraft was produced by Rockwell in the 1980s to carry nuclear weapons. In the 1990s, the airplanes were transitioned to a conventional-weapons mission. They can fly at speeds up to Mach 1.25.
Continental Responds To Cylinder Concerns
In a letter sent to distributors last week (see link below), Continental Motors aimed to ease concerns about the FAA's recently proposed airworthiness directive for ECi cylinders, noting that "no Continental Motors factory-new/rebuilt engines or parts are affected." Continental said it has never used the ECi cylinders, so owners "can be confident that no AEC [Airmotive Engineering Corp., a sister company of ECi] or ECi cylinder(s) has ever shipped from Continental Motors on engines or aftermarket spare parts." However, if aftermarket cylinders were installed after engine shipment from the factory, verification with ECi should be made, the company said. The FAA said its proposed directive could affect up to 6,000 Continental engines.
Continental also said it is increasing production of its 520/550 cylinders "in order to meet potential demand" that would be created if the AD takes effect as proposed. Last week, AVweb editorial director Paul Bertorelli took a closer look at the proposed AD. AOPA and EAA are at work on detailed responses to the FAA proposal. As of Tuesday, 53 comments have been filed in the FAA docket.
NAFI Holds New Student Seminar Tonight
The National Association of Flight Instructors will hold a one-hour webinar tonight (Aug. 21) at 7 p.m. Central on the topic of attracting new students. The webinar will be hosted by NAFI Chairman Bob Meder and it's a continuation of the series of monthly webinars held by NAFI on topics of concern to those in the flight education business. "We'll be talking about how we can do better at attracting new students," said Meder.
Instructions to take part are as follows: At the scheduled date and time, dial into the conference line 530-881-1212. When prompted, enter the meeting ID (540-716-061), followed by the pound key. To join the online meeting, click on the meeting link, then press "Join." On the next page, complete your name and email address, then press "Submit." The system will guide you through the process of downloading the meeting dashboard to participate in the online meeting. To ensure easier access to your meeting at the scheduled time, we recommend downloading the Start Meeting software in advance. For 24/7 customer service please call them at (800) 644-9070.
IKHANA Delivers Twin Otter To Alberta
Twin Otters are nothing new in the Canadian North but a California company has supplied an Alberta company with a new version of the venerable design. G-Sky Aviation of Fort McMurray recently took delivery of a IKHANA RWMI DHC-6-200HG Twin Otter. The aircraft is a top-to-bottom rebuild and modification of a de Havilland DHC-6-200 that gives it increased payload and modernization throughout. G-Sky is building its business around the workhorse as it serves the booming bitumen industry in the resource-rich area of Canada. "I love seeing new operations move into business around one of our products and I think we will see G-Sky Aviation prove to be a savvy enterprise," said Bo Alksninis, CEO of IKHANA.
IKHANA, of Murietta, Calif., takes high-time Twin Otters and refurbishes them to as-new status structurally and adds modern amenities like new avionics, better air conditioning, new cabin options and a multitude of options. The STC also permits a gross-weight increase for the 200 Series aircraft to 12,500 pounds and other enhancements. "Operations are allowed with the full 620 shaft horsepower of its PT6A-27 engines effectively transforming the operation of a DHC-6-200 to match the capabilities of a DHC-6-300 aircraft," IKHANA said in a news release. De Havilland stopped making Twin Otters in the mid-1980s. The current type certificate holder, Viking Air, of Victoria, British Columbia, is now manufacturing a current model of the aircraft and has dubbed it the 400 Series.
Video: PS Engineering's PAR200 Multi-Function Audio System
There's a need for affordable audio system upgrades for basic aircraft. PS Engineering attempts to answer the call with the PAR200 -- a three-in-one system that combines an advanced audio panel, a stereo intercom, and a remote comm radio. In this video, Aviation Consumer's Larry Anglisano takes a look at the unit during it's introduction at AirVenture 2013 at Oshkosh.
AVweb/Aviation Consumer Avgas/Mogas Survey
As the quest for a replacement for 100LL drags into its third decade, our sister publication Aviation Consumer, is seeking opinions from owners, pilots and aircraft operators on how you think the process is going. The FAA has established a special office devoted to a replacement for 100LL and piston fuels in general. We would like to know if you've followed the process and, if so, what you think of it.
And what what about mogas? In some cases, it's $2 cheaper than avgas. Are you using it? If so, what are your experiences and if you haven't used it, why not? You can take the survey by clicking here. It'll take about five minutes.
We'll compile the results and compare them to the same questions we asked two years ago.
AirVenture 2013 Product Minute Video: Dual Electronics' XGPS170 ADS-B
The XGPS170 is a combination GPS and ADS-B weather and traffic receiver from Dual Electronics. Dual's Greg Lukins gives a tour of the unit at AirVenture 2013.
AirVenture 2013 Product Minute Video: ForeFlight 5.3 Preview
As AirVenture 2013, ForeFlight was showing off the latest version of its popular app, and it now includes Canadian charts, a unique plate overlay feature, and helicopter charts for U.S. pilots. In this AVweb Product Minute, ForeFlight's Jason Miller gives us a tour of the app's new high points.


text: Pineapple Grill's Weekly SpecialsEnjoy an array of weekly specials at the Pineapple Grill every night of the week! Some local favorites include our Wine Wednesdays featuring 25% off glasses of wine and 50% off bottles. Be sure not to miss Monday's 3-course dinner for two, including a bottle of wine for only $125 per couple. View All Promotions


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Welcome to The Soup Kitchen!
and… thank you for visiting our website! We are very proud of the work we do at The Soup Kitchen of Boynton Beach – feeding people in need no matter their particular circumstances. For 30 years, we have relied entirely on private donations and the work of caring volunteers. The Soup Kitchen operates efficiently and continues to meet the increased demand as hundreds line up for a hot meal each day.
While we are fortunate to be part of a generous and supportive community, the number of people needing assistance continues to grow. Our economic environment coupled with cut-backs in many government programs has created more demand than ever before on community-based organizations.
We sorely need your help! Please consider joining us in our cause by making a contribution of food, baby supplies, your time and/or much needed funds.
God Bless!
Enrique Zuanetto
Executive Director
Mother's Day – May 8 is just a few weeks away. Now is the time to plan on what to buy that special MOM. Whether its jewelry, flowers, and electronics – consider going to Amazon. And, if you make your purchase through this link: http://smile.amazon.com/ch/59-2628415, The Soup Kitchen will benefit from your purchase. You will be making many smile this Mother's Day!


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What is RM Cash
"Customer service is priority #1 at Rocky Mountain ATV/MC. We value our customers and strive to be the best shopping experience- when you buy from us, you are buying lifetime service."
-Dan Thomas, CEO and Founder
We take pride in offering no hassle returns. In the event of a return, please call, email or chat with us to receive a solution to the problem. For apparel that doesn't fit quite right, Click here to see our Fit Guaranteed Program.
We will stand behind all products we sell with regards to manufacturing defects in workmanship and material. Most products are limited to the manufacturer's warranty. However, we will do everything in our power to take care of the problem.
Each review submitted enters you into a $100 gift card monthly drawing, and a $500 gift card quarterly drawing!
Comments On Apr 22, 2013:The overboots are made of rubber and have a non-slip material on the soles. They come up high enough to keep the rain from getting between my rain paints and the top of the overboots. They are great for stowing under the seat then putting them on during unexpected rain. The only downside is that to be snug enough to keep from coming off makes them really hard to get off when you are done riding. That is a minor compliant compared to the convenience and having dry feet.
Was this review helpful?
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Crash.Net WSBK News
Cluzel optimistic of podium challenge
29 August 2013
Fixi Crescent Suzuki's Jules Cluzel rates his chances of following his brilliant rostrum finish at Silverstone with another podium challenge at the Nurburgring on Sunday.
Cluzel has previous form at the German track, where he battled all race long with Kenan Sofuoglu in the World Supersport race, eventually finishing in the runner-up sport.
The young French rider finished second behind Loris Baz in the second race at Silverstone at the start of August and is optimistic he has more to come.
"Silverstone was a great weekend for me and the whole team, it was good to get one FIXI Crescent Suzuki on the podium, but two was more than we could have imagined," he said.
"The bike worked well all weekend and the crew gave me a machine that I felt competitive on in both races.
"Straight after the weekend I wasn't very well, but I'm ok now and I've been training hard with lots of cycling to keep myself fit throughout the break.
"I had a good race the first time I went to the Nurburgring last year and was challenging Kenan for the win all race long," added Cluzel.
"I think the Superbike will suit my style well around this track, so I am hoping to be on the pace quickly and pushing towards the front group."


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Current whereabouts: Home > Living Treasures > Nick Mount > Biography
28 February 2012
Nick Mount is one of Australia's most accomplished and celebrated studio glass artists. Fast approaching his fifth decade working in the field, he has been at the forefront of innovation and achievement since the early 1970s.
Mount's earliest and most enduring influences include the US west coast glass scene and the traditions of the Venetians. He was introduced to these by the American glass artist, Richard Marquis, whose approach to glassblowing and mastery of the medium has also had a lasting impact on his work.
Informed but not confined by tradition, Mount is known for his production, commission and exhibition work. Since the late 1990s the latter has comprised an evolving series of 'Scent Bottles'. Sculptural assemblages that range in scale and character, they offer 'limitless potential' and combine a respect for traditional Venetian glassmaking techniques with a wry Australian wit.
Mount's work is represented in major public and private collections and his reputation as a generous teacher, demonstrator and mentor sees him teaching regularly at glass centres around the world.
Copyright | Funding support | Privacy | Contact us | Updated: 20 March 2012


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Descriptionlets talk tech. while we love the beauty of a handwritten letter (especially an impromptu love note), we can't help but keep our cell phones, laptops and ipads within close reach. our designers kept this very thought in mind when they created our latest collection of whimsical cases. the mix of playful patterns, cheeky idioms and bright hues keep your digital devices safely covered with a spark of colorful personality.
Shipping & Returns
- resin case
- rubber bumper
- fits iphone 5 and 5s
- two piece case
- style # 8aru0372
- case reads "mrandmrs" and "happily ever after"
- imported
if you like this, you'll love
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May 5, 2016
Expanded flight service is coming to the Craven Regional airport in New Bern and Albert J. Ellis airport in Jacksonville. Airport authorities say in response to the demand in air travel, U.S. Airways Express will begin non-stop seasonal service not only for passengers traveling to and from Charlotte, but in June they will add service to Philadelphia on weekends. Airport officials say this service is increasing travel capabilities by 57 percent.
Click Here to access the online Public Inspection File
Viewers with disabilities can get assistance accessing this station's FCC Public Inspection File by contacting the station with the information listed below. Questions or concerns relating to the accessibility of the FCC's online public file system should be directed to the FCC at 888-225-5322, 888-835-5322 (TTY), or firstname.lastname@example.com.


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Obtaining The Absolute Best Price For Your Old Pieces of Jewelry
Everyone has seen signs and ads that read "Cash paid for your gold jewelry," or something similar. When you want to sell your gold and jewelry there are many places you can go to, so don't feel like you must sell to a company simply due to the fact that they have a flashy ad. To make sure you fully understand the available options, this article will contain some very useful insights on how you can sell your jewelry for a good price.
The way that you will get the most money for your jewelry is to sell each item individually, however this may take some time. No matter where you live, there are almost certainly places where you can sell jewelry. Whether you sell this at a yard sale or a flea market, these are alternative locations for quick transactions. The advantage to this method is that you can sell your items at fair or even low end prices and still get more for them than a jeweler, pawn shop or online company would pay you. It all depends on how quickly you want the money and how badly you need it.
Shopping online for a company that will buy your jewelry will save you time and money in the long run.
Using the good old Postal Service, you can ship your jewelry to these companies at your convenience. After evaluating the value of your jewelry that you have sent, the company will make you a non-obligatory offer. If the offer looks good to you, and you accept it, money will be deposited into whatever account you choose; otherwise, you'll get your jewelry back. It is always important to do a little research and find out about the company you are going to send your jewelry to. By staying away from pawn shops, you will get closer to wholesale value for your jewelry which may be of benefit if you really need the cash.
If you have not heard of this, a gold party is a great way to make some fast money. Usually occurring during some type of related event, buyers that are interested will appraise and pay you for your jewelry on the spot. A very easy way to get fast cash, these parties usually involve paying the person who set it up a little bit of money from the sales generated. By attending this party, you will be in a favorable environment with people that may be looking for what you have to sell.
By setting a gold party up yourself, you will sell your jewelry, and make the commission as well. By using the Internet, you can find out more about gold parties and where these events are held at the location close to yours.
To summarize, selling old jewelry can be one of the easiest ways to get some money in your pocket. Remember to always make sure you have done some research on your jewelry before selling it to the first person that offers you cash. Now that you know what to do, you will be able to easily negotiate the best price for your merchandise.
Once you know how much your jewelry is worth, then it is time to sell it to a dealer for cash.
If you found this posting quite interesting you'll want to head to my latest site Powerblock Dumbbells, http://www.dumbbellsetguide.com
Author: FFulch98This author has published 11 articles so far. More info about the author is coming soon.


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"The Road" Trailer Needs Less Woman
Cormack McCarthy is one of my favorite writers, and I love a good apocalyptic disaster flick, so I'm very excited about the forthcoming film adaptation of McCarthy's "The Road."
Hopefully, it will be nothing like the trailer.
I've heard that the disaster footage at the beginning of the teaser won't appear in the actual film. And I [...]


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Top Definition
What a girl gets after having sex when her vagina and asshole become one
Man, that's the smelliest fumpter i've ever seen.
by Tylerticklefingers January 08, 2011
Type your email address below to get our free Urban Word of the Day every morning!
Emails are sent from email@example.com. We'll never spam you.×


text: A Wednesday afternoon fire engulfed a doublewide trailer in Lincoln. The fire started at about 1 p.m. and was reported on Thousand Oaks Drive. The trailer was in flames when Wheatland, Lincoln City and Cal Fire firefighters responded, according to Cal Fire's Tracey Wintersteen. The fire was extinguished by the afternoon. The cause remains under investigation. ~ Stephanie Dumm


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Great new images of the golden mouse.
Related species for the Red coral (Corallium rubrum)
By Location
« Back to the Red coral (Corallium rubrum)
Red-billed tropicbird (Phaethon aethereus)
The red-billed tropicbird is the largest of the three tropicbird species, a group of graceful seabirds best known for the two extremely…
One-line rainbowfish (Stethojulis interrupta)
Information on the one-line rainbowfish is being researched and written and will appear here shortly.…
Sei whale (Balaenoptera borealis)
The sei whale is smaller in size than the fin whale (Balaenoptera physalus), and can be distinguished from this similar species because it…
Acropora (Acropora digitifera)
A branching coral with small, finger-like colonies that are cream with pink tips, Acropora digitifera is a member of a group of fast-growing…
Bull shark (Carcharhinus leucas)
The bull shark (Carcharhinus leucas), named for its stocky body and ferocious reputation, is most famous for its remarkable ability to…
Megamouth shark (Megachasma pelagios)
The megamouth shark (Megachasma pelagios) is one of the most mysterious and least understood of all the sharks. It was first recorded…
Blacktip shark (Carcharhinus limbatus)
The blacktip shark (Carcharhinus limbatus) is a large, stout shark, with a long, pointed snout and small eyes. Its torpedo-shaped body, grey…
Bryde's whale (Balaenoptera edeni)
Pronounced "broo-dess", the Bryde's whale is named after Johan Bryde, who helped construct the first South African whaling factory in the…
Sand tiger shark (Carcharias taurus)
This stocky shark has a conical nose and a slightly flattened head. It is a dark brown or beige colour above, with blotches of darker colour…
White-tailed tropicbird (Phaethon lepturus)
The white-tailed tropicbird is the smallest of the tropicbirds, a group of elegant seabirds renowned for their greatly elongated tail…
Risso's dolphin (Grampus griseus)
One of the most enigmatic cetaceans, this little-known dolphin has an unusual appearance. Unlike many other dolphins, Risso's dolphin lacks…
Short-beaked common dolphin (Delphinus delphis)
The short-beaked common dolphin (Delphinus delphis) is the commonest dolphin species, but exact numbers are unknown. It is easily identified…
Long-rayed silver biddy (Gerres filamentosus)
Information on the long-rayed silver biddy is currently being researched and written and will appear here shortly.…
Sandbar shark (Carcharhinus plumbeus)
The most distinctive feature of this stocky, grey shark is its huge dorsal fin, which increases its stability as it cruises the sea bottom…
Bottlenose dolphin (Tursiops truncatus)
The bottlenose dolphin (Tursiops truncatus) is one of the most well-known species of dolphin. There appear to be two main varieties; a…
Southern royal albatross (Diomedea epomophora)
With a wing-span of over three metres, this enormous black and white albatross is amongst the largest birds in the world and thoroughly…
Hourglass dolphin (Lagenorhynchus cruciger)
The small and robust hourglass dolphin (Lagenorhynchus cruciger) is often nicknamed the 'sea cow' due to its characteristic black and white…
More about the hourglass dolphin »
0 videos
Chilean devil ray (Mobula tarapacana)
Information on the Chilean devil ray is currently being researched and written and will appear here shortly.…
More about the chilean devil ray »
0 videos
False killer whale (Pseudorca crassidens)
Despite its name, the false killer whale (Pseudorca crassidens) is not a close relative of the killer whale or orca (Orcinus orca), and any…
More about the false killer whale »
0 videos
Silky shark (Carcharhinus falciformis)
A streamlined predator, the silky shark (Carcharhinus falciformis) gets its common name from its exceptionally smooth skin, which has an…
Sea gooseberry (Pleurobrachia pileus)
Members of the phylum Ctenophora are known as sea-gooseberries or comb-jellies, and are startlingly beautiful marine invertebrates. They are…
Catch bowl coral (Isopora palifera)
Information on Isopora palifera is currently being researched and written and will appear here shortly.…
More about the catch bowl coral »
0 videos
Common white tern (Gygis alba)
Perhaps the most elegant and delicate seabird, the common white tern, also known as the fairy or white tern, has immaculate all-white…
Hawksbill turtle (Eretmochelys imbricata)
The Critically Endangered hawksbill turtle (Eretmochelys imbricata) has been exploited for thousands of years as the sole source of…
Favia coral (Favia pallida)
Information on Favia pallida is currently being researched and written and will appear here shortly.…
Queensland groper (Epinephelus lanceolatus)
Despite being the largest reef-dwelling fish in the world, the Queensland groper is rarely seen in the wild. Juveniles are characterised by…
Spinetail mobula (Mobula japanica)
The spinetail mobula (Mobula japanica) is a large and graceful ray, with a very long, whip-like tail, which has a sting at the tip, a spine…
More about the spinetail mobula »
0 videos
Blacktip reef shark (Carcharhinus melanopterus)
The blacktip reef shark (Carcharhinus melanopterus) is the most commonly encountered species of shark in tropical Indo-Pacific reefs…
Honeycomb coral (Gardineroseris planulata)
Information on Gardineroseris planulata is being researched and written and will appear here shortly.…
More about the honeycomb coral »
0 videos
Silvertip shark (Carcharhinus albimarginatus)
Information on the silvertip shark is currently being researched and written and will appear here shortly.…


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Posted by RidingWithTheKing
Revis is one of the best? This guy is hands down, without a doubt, money, dead to rights, the best corner and maybe best defensive player in the league. Period. This guy can and does ruin your passing game. He runs around the field all out like a demon. He pulled up lame covering Moss, so what? He's done very well against Moss and just about everybody else. I hate the Jets, but as long as this guy is there, they'll have a chance (he's special). McCourty is a darn good player, but to put these two guys in the same sentence is a stretch. Revis always has his guy covered. He makes all this look routine, as if he was playing in a school yard.


text: Home Culture You're in Texas and You're Not a Cop? That's weird because just about everyone else is... By: Authors Posted: Oct. 15 2009 10:05 AM 0 It's seems that just about everyone in Texas is in law enforcement in some way--even the dentists son!--and there are those who wonder if that's such a good idea. Get what we're watching delivered to your inbox everyday! Sign up for our daily video newsletter below. Powered by Livefyre 0


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There is nothing is worse than a sick child, and for many of the children in Shanghai's children hospital who are undergoing treatment, the days of treatments are long.
To help brighten the days of those who suffer from leukemia, are recovering from heart surgery, or are overcoming a physical handicap, Hands On volunteers have been visiting Shanghai's children's hospitals to make sure activity rooms remain open and clean, to read to children while waiting for their appointments, and bringing cheer to those who are in need.
They bring their smiles and friendship to the children they work with, and over the last 3 years our weekly trips have made a difference.
We ask volunteers participating in these programs to understand that while they may not be able to cure the children they see, their care and concern make a difference and change lives for the better.
Shanghai Children's Medical Center
Fudan University Children's Hospital
Cerecare Wellness Centre
Qing Cong Quan Autism Center


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May 5, 2016
NATO says four U.S. service members have been killed in a roadside bomb explosion in southern Afghanistan.
A statement from NATO's International Security Assistance Force said the explosion took place Saturday, but did not give further details on the location or the victims' branch of service.
The deaths are the first U.S. fatalities attributable to hostile action in Afghanistan this year. One U.S. service member has died of non-combat causes so far in 2010.
Copyright 2016 by The Associated Press. All Rights Reserved.
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Reading Buddies
Welcome to the Martha Speaks Reading Buddies Program! Developed to accompany the Martha Speaks television series, this cross-age reading program is an innovative way for kindergarten and upper-level elementary students to increase their vocabulary, develop their self-esteem and social skills, and enhance their love of books and reading. Find everything you need for a successful Martha Speaks Reading Buddies Program on this site.
You can also watch "Reading Buddies in Action," a video featuring two teacher partners talking about their experiences with the program. Watch "Reading Buddies Up Close" on PBS Learning Media to see the fun — and learning — that take place during the program.
Teacher Materials
Learn about the importance of vocabulary, the Martha Speaks series, and how-to basics, plus a handy teacher checklist, detailed instructions for Little Buddy teachers and Big Buddy teachers, and a Classroom Poster.
Student Materials
Download and print out the Big Buddy Guide, Reading Buddies Games & Activities, the Reading Buddies Journal, and Certificates of Achievement.
Family Materials
Engage families by sending home the Letter to Families, as well as the Family Activity Booklet (in English and Spanish).
Episodes to Watch
Watch selected Martha Speaks Reading Buddies episodes at PBS KIDS GO or download them from iTunes.
Additional Resources
Watch "The Experts Speak" (a series of short videos from literacy experts), discover recommended reading, explore the curriculum behind the Martha Speaks television series, and more.
Recipients of Prairie Public's Martha Speaks Reading Buddies grant:
- Wahpeton, North Dakota
- Ellendale, North Dakota
- Burlington, North Dakota
- Glen Ullen, North Dakota


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Source: Lake Geneva Regional News
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Outdoor dining gets new rules
February 14, 2013
Outdoor cafe dining is returning to downtown Lake Geneva.
But some of the rules have been changed and clarified.
The Lake Geneva City Council on Monday approved several changes to the city's streets, sidewalks and other public places of the Lake Geneva Municipal Code.
Initial comments were taken during a public hearing before council on Jan. 28.
The changes generally follow the recommendations made by restaurateurs and business owners.
Among them:
n Alcohol may be served outdoors until 11 p.m. with all alcohol removed or consumed by 11:30 p.m. Sidewalk cafes close no later than midnight.
Last year, sidewalk cafes had to stop serving alcohol by 9 p.m.
As a backup to the above change, the amended ordinance requires that food must be served as long as alcohol is served.
n Outdoor cafes will no longer have to take their tables and chairs indoors overnight during the summer tourist season.
However, the owners must ensure that their outdoor furniture and fixtures are "properly secured" against wind and theft during closing hours. Owners will be responsible for damage caused by unsecured tables and chairs "regardless of fault."
n Before, outdoor dining was banned during cold weather. Now, from Nov. 1 to April 30, tables and chairs may be brought out for serving guests during unseasonably warm weather, but they must be removed at night.
"If we have an 80-degree global warming day in March and they want to bring out the tables and chairs, they could do that," said Mayor Jim Connors.
But it will have to be a natural warm spell. Outdoor heating devices are not allowed.
n For aesthetic purposes, bright primary colors, red, blue and yellow, are not allowed on the outdoor furniture, fixtures or umbrellas.
Originally, the amendment read: "red, blue, green and yellow," but Connors, who admitted to not being an artist, nonetheless said he remembered that the primary colors are red, blue and yellow.
The council voted to remove green from the list.
Also banned was black, but Alderman Gary Haugen pointed out that black is such a basic color that banning it is almost pointless. The council agreed. Black was also removed from the banned list.
In addition to the forbidden primary colors, the ordinance also bans "day glow" or neon colors. If those bright, non-natural colors are part of a corporate theme or logo, the colors should be muted.
n No matter the color, signs or furniture may not be attached to public amenities such as light poles, trees, planters, benches and street signs.
n Permits were valid between May 1 and Oct. 31. New permits will be valid from July 1 to June 30. During the transition, permits will be extended by resolution, Connors said.
The charge for a permit will be set by resolution, a change from last year's $15 per seat.
n Owners will have to submit an amended application and plan before changing the layout of the outdoor dining area, or adding seats. The changes must be approved by the director of public works and the police chief.
In other business:
The city council approved buying six new kiosks, three for parking and three solely for dispensing beach passes.
Total cost will come to $62,559 for the kiosks. City staff is recommending that the total amount spent should not exceed $66,000, including installation.
The decision to buy the additional kiosks goes back to last year, according to a memo from City Administrator Dennis Jordan.
Jordan wrote that the Lake Geneva Parking Commission decided in January 2012 to add metered parking to Wisconsin and Dodge streets between Broad and Center streets.
The city council's committee of the whole agreed with the recommendation, but decided to wait a year to see how the system worked.
The parking commission recently reasserted that it wanted the additional metered park, Jordan wrote. In an interview later, Jordan said 14 new metered spaces will be on Wisconsin and 21 new metered spaces will be on Dodge.
At the recommendation of the Lake Geneva Piers, Harbors and Lakefront Committee, three more kiosks will be used solely for selling beach passes.
Funds for the kiosks will come out of the parking fund and the lakefront fund, Jordan said.


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My New Journey Has Started! The Engine has been overhauled!!
September 9, 2011
I have crashed in to a very muddy ditch along my way and havent been able to get out of it all the way. Finally a bigrig tow truck has pulled me out!!!! I have been in this ditch for almost 2 months so my journey was almost completely detoured and hit a dead end.
I have struggled with my weight not moving but 2-3 lbs up then down again and again over the last couple months. I didn't track food much during this time, My exercise was miminal, my outlook about ...
September 9, 2011
I have crashed in to a very muddy ditch along my way and havent been able to get out of it all the way. Finally a bigrig tow truck has pulled me out!!!! I have been in this ditch for almost 2 months so my journey was almost completely detoured and hit a dead end.
I have struggled with my weight not moving but 2-3 lbs up then down again and again over the last couple months. I didn't track food much during this time, My exercise was miminal, my outlook about myself was almost as low as when I weighed 179#s. I just kept saying its not happening fast enough Im driving to slow and getting lost. I was almost out of gas and the engine was just about to stall and not start again.
I am not really tracking my Wt as much as before. My new journey is fitness and challenging myself to keep increasing my minutes, reps and miles. I am planning a 1/2 marathon in 2 months. I will be posting a blog with my some of my can do bows for the Pimp my pride challenge I am doing. I have measurements done and posted with the challenge. I will get my body fat done next week with the calibers and will post old and new.
Im still struggling with my diet but have improved already this week! I can't figure out what truely happened with me but im will be back on track and finsh my journey. Im not sure where my weight will end up at but most important is being in shape and feeling great at whatever Wt I end up at!!! I will be backing off on domes of my team challenges and visits. I don't really want to post my Wt weekly in order to be getting in shape. I am looking so forward to my new journey and adventure!!
I am going to be in my best shape and best figure by Christmas! I work for one of the rose parade float company's and I work on the floats every year the week after christmas in Pasadena and I don't want to be recognized when I show up for work. I only see most of these people once a year!!
I just had a physical and found that my thyroid is out of sorts. I started on meds today for this and will have labwork again in 6 weeks. I also found that my lipoprotein A is double what it should be but my cholesterol and triglycerides are good but she wants me to get them lower to help the lipoprotein go down. I also started with niacin 500 mg x 1 week the up to 1000 mg nightly after that. I have to take 325 mg ASA with it to help prevent the flushing from happening. So now with all my vits, fish oil, and new meds I take a total of 15 yes 15 pills a day total!!!! I m not sure this is going to continue!!! Mind you all but the 3 new ones this is all supplements! So enough for now. I will up date in blobs. Pics as soon as I can are coiming!!
July 10,2011
I am taking another challege this summer to help me get healthy and fit! My weight is very slow at coming off and it gets to me at times and I just want to throw the towel in. I have been talking to my daughter(who is also on spark and doing very well!!! ) and to my trainer( I spent a lot of $ on to see what is up) and with alot of thought I have decided to change alot of my goals for at least a couple months not to include how much wt I am going to lose. It will be fitness, nutrition based and endurence things and body fat lose measuring with the calibers. It is alot different than the BMI.
I will be focusing alot on foods so I can lose the body fat and meet that goal. I am doing strength training which helps with the fitness, overall strength and endurence. Cardio to burn the cals off and build endurence. I am trying to run a 10K without stopping sometime in the next couple months. I will post a goal date for that soon. I'm doing this journey for my health mainly so, as I age I can recover from things better, be able to hold my own, participate in activities without feeling like I cant breath and my heart is going to explode. I want to ride bikes, hik, swim, dance and enjoy my life!!!!! Its time for me and my life to start and enjoy with someone special and my family!
I am going to work for the weight lose of course but I need to focus on all the things I can do even now. So this challenge is just as important to me in reaching my goals Im just not going to beat myself up if I dont lose 5% as long as I am progressing over all that is what is important. I am going through menopause with many ups and downs and this is causing some of the no wt lose to be beyond my control.
I will tell you I will work as hard as I can for my team and myself!!!! I have lost 34 lbs total so farand alot of inches!!! I have another 20 I would like to lose if possible. I will put up some pics soon. I hate them and dont take to many but I will. So all us slow pokes need to hold our heads high and look at what else we have done and can do instead of that not so friendly scale!
I want to wish all my teammates of the Shooting Stars, all the other teams and all my spark friends Good luck with this part of your journey, keep it fun, and do your best!!
I have joined a couple challenges this month. Spring 5% in 8 weeks and spring 28day bootcamp. Today the start for both. I am on journey to get healthier and happier. Im not hooked on a certain size or really a weight I want to be where my body goes
I want endurance, strength, and to be able to hike, ride bikes and play sports without passing out or quiting.
Im a snack person and am learning to change this behavior. I would snack all day at work because I was so busy. I can eat six meals a day when im working 12hr shifts and make it through. I have been eating 2 snacks and 3 meals now but now am going back to work and need to change. I am a carb junky. My goals fir this challenge is to learn better balance with 6 meals a day , working 12 hr shifts and exercise and to lose at least 5% of my weight. Cals are going to change now will be 1500-1600. between work and added exercise, my fitness mins/ cals burned as set up already. So 5% would be 7.65 lbs so min 8lbs in 8 weeks. CW 153.4. TW 145.4 =8lb. In 8 weeks with this challenge July 2. Good luck to all! Se ya at the finsh line!!!
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My Goals:
1. Water 2. Cals/diet 3. Exercise 4. Yoga or meditation
1) Plan meals and fitness
2). Burn min 1500 cal cardio plus ST cals
3. Read and learn about diet, exercise, healthy lifestyle
4. Increase running milage 1 mile aweek
1. Meet my fitness minute goal for the month
2) Body fat with calibers down 5%
3) BMI to be down 0,5
4) ISept. reach 10 mile run. Training for 1/2 marathon
My Program:
1. Cals 1700-1900
2. Cardio 3-4 days a week and strength training 2-3 days.
3. Tracking everything I eat
4.Measuring every 2 weeks.
5. Journal or blogging daily
6. Team checking in daily
7. Water Water Water min 12 glasses a day.
8) Being true to myself
9) Enjoying the journey
10) Running 3x week
Personal Information:
Im 51 years young and im looking forward to a great life with lots of out door activities and spending time with someone special. Having the ability to do things I want to do and not be out of breath or just can't do. There is nothing I can't do if I put my mind to it!!!! The journey is well worth it! Learning to do things differently it feels so great!!!!
Other Information:
I enjoy outdoor activities, riding bikes, sports, etc. I enjoy playing games board and cards with family and friends. Gardening is a nice stress relief. It would be better if I had a green thumb instead of a brown one!
My new love is running! I will be doing a 1/2 marathon by Nov 2011. Then I will try a mudd run and maybe a short triathalon.
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Have a wonderful holiday!!
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Michelle, have you had your Holiday hugs yet? I wanted to remind you of how special your gift of friendship throughout the year means to me.
H = Honored to have a special friend who inspires me on a daily basis!
U = Unity from your caring support and heartfelt encouragement!
G = Gratitude for the inner strength, perseverance and triumphs in all that you do!
S = Sparktacular role model that creates extraordinary results!
~ Monika ~
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I'm so happy that you entered the Fall Challenge for the Lose 1 pound or 1 inch a week team! It was great to have you around! The holiday challenge was posted and begins tomorrow! Hope to see you on board for that one too!!
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Michelle, Welcome to the month of December! It's a holiday season filled with miracles. It's also the last month of the year to reflect how far you have come from the beginning stages of your journey to the many changes that have been made to live a healthier lifestyle. I am giving you a STANDING OVATION for the goals you have achieved and the progress you continue to make! I am so PROUD of your abilities from turning any obstacle that you have had to face into rewarding experiences! You are a WINNER in all that you do and an INSPIRATION to us all.
With temptations of holiday foods and snacks galore, be sure to remain focused on your December goals that will lead you into the new year with wonderful results.
D = Daily Reflection: Visualize your hopes and dreams until each are met!
E = Embrace your journey with optimism, commitment and follow-through!
C = Choose effective goals for each day that fits best for your lifestyle!
E = Eat healthy nutrition, diversify fitness activities and mindful well-being!
M = Measure progress without scale by the results that you see and feel!
B = Be patient and always persevere by turning obstacles into achievements!
E = Encourage, support and inspire others by sharing your success!
R = Remember, You are Worthy! You CAN Do It! You are a Winner!
Everyday is a cause for celebration. May you always be fulfilled with the Blessings of Hope, the Spirit of Serenity and the Gift of Happiness. Have a beautiful and blessed holiday season. Love and hugs always.
~ Monika ~
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Michelle, never forget how important you and your friendship are to me. Because it is Thanksgiving, I wanted to share how grateful I am for the ways you have blessed my life.
THANK YOU for your abundant support and believing in me!
THANK YOU for your encouragement and bringing out the best in me!
THANK YOU for your motivation and all the kind things that you do!
THANK YOU for being a very person and being an inspiration to me!
THANK YOU for all the ways you've touched my heart!
I'm BLESSED you're my Sparktacular friend.
May the spirit of the Thanksgiving fill your life with peace, joy and happiness. Have a wonderful and blessed Thanksgiving holiday.
~ Monika ~
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text: Oxbow Essentials Gerbil food Jul 7, 2012 18:50:38 GMT -8 Select PostDeselect PostLink to PostMemberGive GiftBack to Top Post by kitsunegem on Jul 7, 2012 18:50:38 GMT -8 I searched the forums to see if anyone had posted anything about Oxbow Essentials and came up empty handed. I was wondering what everyone's opinion was on the food. Premium Ingredients Timothy Hay = Beneficial Fiber Oat and Barley = Superior Energy Source Canola Products = Complete Protein and Healthy FatIngredientsTimothy Meal, Pearled Barley (Rolled), Oat Groats, Linseed (Flax) Meal, Canola Meal, Wheat Gluten, Millet, Ground Flax Seed, Canola Oil, Limestone, Salt, Dried Yeast Culture (Saccharomyces cerevisiae), Vitamin E Supplement, Choline Chloride, Zinc Proteinate, Zinc Sulfate, Ferrous Sulfate, Niacin, Copper Sulfate, Selenium Yeast, Vitamin A Supplement, Folic Acid, d-Calcium Pantothenate, Copper Proteinate, Riboflavin Supplement, Manganese Proteinate, Biotin, Manganous Oxide, Thiamine Mononitrate, Magnesium Sulfate, Vitamin B12 Supplement, Sodium Selenite, Pyridoxine Hydrochloride, Cobalt Carbonate, Vitamin D3 Supplement, Calcium Iodate, Mixed Tocopherols, Rosemary ExtractGuaranteed Analysis Crude Protein (min) 17.00% Crude Fat (min) 4.50% Crude Fiber (min) 11.00% Crude Fiber (max) 15.00% Moisture (max) 10.00% Calcium (min) 0.60% Calcium (max) 1.00% Phosphorus (min) 0.40% Salt (min) 0.50% Salt (max) 1.00% Copper (min) 25 ppm Vitamin A (min) 19,000 IU/kg Vitamin D (min) 900 IU/kg Vitamin E (min) 190 IU/kg


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Can a simple test revolutionize the way reading is taught around the world?
Early signs are showing that it can.
EDC developed the electronic Early Grades Reading Assessment (eEGRA), a new technology-based literacy tool launched in March 2012. eEGRA is available as a free download and is licensed under Creative Commons.
The beauty of eEGRA is its instant availability on laptops, mobile phones, and other devices. The electronic version mirrors an earlier paper version of the test used by educators in many developing countries.
At its core, eEGRA is a literacy assessment, measuring the skills children need for reading: recognition of letters, ability to decode simple words, and comprehension. Using eEGRA, teachers can, with the push of a button, quickly evaluate whether students have developed key skills for their grade level and immediately begin to adjust instruction.
"We are already finding that eEGRA is revolutionizing how we assess the reading skills of young children," says EDC's Nancy Devine. "It directly links assessment and classroom practice."
"We are focusing on delivering literacy instruction in the most practical way—through mobile devices" says Bob Spielvogel, EDC's chief technology officer. "That's the powerful tool that people have in many developing countries."
Mobile phone use is booming in the developing world, and people are increasingly turning to these devices for news and education. One recent estimate set the number of African mobile phone subscriptions at 500 million; this number will continue to increase as coverage is expanded to more rural areas.
EDC field tested the eEGRA program in the Philippines in July 2011. Over the next year, the program will be introduced in Liberia, Rwanda, Tajikistan, and Mali.
Originally published on September 5, 2012


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Editor's note: This is a guest post from Alex Shalman of AlexShalman.com.
Anyone who is overweight will testify that losing weight is not as easy as it seems. The people that are lean, or have gone from fat to skinny will say it's just a matter of motivation and elbow grease.
If you're overweight then you've probably experienced the sharp end of the ridicule stick from many people in your life. It can't possibly feel good, and that type of attention isn't helping your weight loss goals either.
The fact is that such negative reinforcement creates a real psychological depression, and the very real scientific way that your body deals with this is my craving more carbohydrates. This is all part of the vicious cycle and part of the reason why being overweight, especially in America, is not just a lack of motivation.
- Slowing Metabolism. As we cut calories, and lose weight, our metabolism slows down, making it more difficult to shed the pounds.
- McDonald's Policy. The McDonald's corporation mission statement is to have a McDonald's within 4 minutes of every American as well as to have 7% of the population eat there at least once a day. That's just one of the many fast food franchises.
- Sedentary Jobs. Life isn't like the little house on the prairie anymore. We aren't using massive amounts of energy to hunt and kill, churn butter, and chop wood. We sit in front of our computers and have vehicles transport us to and fro.
- Household Chores. The things we have to do around the house have gotten easier and easier. Just look at the newest washing mashings, dishwashers, computers, remote control devices, and microwave ovens. That's just an example, look at everything else that's so easy to do and takes away from our energy expenditure.
- Prepared Foods. As I mentioned above, people used to have to hunt for food, or at least cook it. Now you can walk into any grocery store and gorge on high-sugar, high-carb, and empty calorie foods. They're easier and cheaper to get than fruit.
- Portion Sizes. Most fast food meals are over 1000 calories. Other restaurants have very large portion sizes. The temptation is there, and they're not making it easier on us.
- Daily Workouts Not Enough. Even if you run every day on the treadmill you aren't burning the necessary amount of calories to balance the energy intake of the 'Standard American Diet'. The rest of the world may laugh, but convenience and fast food are coming their way soon.
- Fad Diets- Harmful. Most of the fad diets on the market are helping you do one thing. Lose weight, by getting rid of water and lean muscle mass. That's how you lose those 5-10 lbs so quickly, but than get them back even quicker.
- Fat Cells Multiply- Permanently. That's right, once you've gone overweight your fat cells multiplied and grew. When you lose some weight your body wants to maintain homeostasis and the fats cells want to grow again.
- Genetic factors. Certain people are just predisposed to have more fat cells in their bodies. That's how some people can eat whatever they want and 'appear' healthy, while other's become extremely overweight. However, keep in mind that we haven't experienced evolution in 40,000 years while we keep getting fatter and fatter. Seems like the environment is more to blame.
The information provided above shows that it's not a matter of having a lack of motivation. Our environments have waged war on us. Their weapons are sedentary lives and trans fats of mass destruction. All is not lost though, we can stand strong and fight for what we believe in. We can fight for zen, simplicity, and health for all, and here's how …
8 Steps To Take Control of Your Weight
- Substitute Water. Our bodies are about 65-70% water. It follows that water would be not only essential, but the best possibly choice of liquids to ingest. In fact, our bodies will sometimes simulate a hunger response, when in reality the body is craving hydration. When hungry, drink a glass or two of water to check if it suppresses your hunger.
- Chew Your Food. Chewing our food very slowly and deliberately has several benefits that are often overlooked. It gives us the ability to relax, and enjoy our meal. Slow chewing is the first, and highly important, step in a complex system of digestion. Besides, if we eat slowly, we might feel full before finishing the whole meal, and can leave the rest for the next meal.
- Exercise daily. How silly of me to include something as obvious as exercise. I did a 30 day trial with waking up, and walking for 30 minutes first thing in the morning. My journal records that I was feeling amazing during the period of time that I was following this habit.
- Publicize your intentions. The same way that Leo publicizes his challenges and book writing goals you can make your own goals public. Start a blog, join a forum, and have other people keep you accountable to help.
- Create a food schedule. Plan your day so that you're eating at approximately the same time each day. This scheduling will incorporate itself into your circadian rhythm, and aid in digestion.
- Do not over eat. Know your limit and stop eating when you are full. I have often been a victim of wanting to finish a meal so that it doesn't go to waste. This has left me with many a stomach ache. Next time, doggy bag it for later, and don't hurt yourself!
- Choose your snacks wisely. Put down the Doritos® and cheese puffs. Pick up the apple and baby carrots. Make the right decision, I know you can do it.
- Lifestyle. Remember, it's not about special diets, or special exercise programs. The real secret is in turning your health into a lifestyle, and focusing on this healthy lifestyle with every choice you make.
Read more from Alex at his blog, AlexShalman.com.


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Popular Coro FM radio presenter, Wamari Mundu Mumu, passed away on the 23rd of January after a short illness.
Fans sent condolences on the Friday Night Express host's Facebook tribute page: "To the family, feel okay. There is a good plan as God says. We used enjoy his parts but GOD knows why He took him. RIP WAMARI!"
"R.I.P...To the family @ <Its really hard to accept God's will but may He console you and give you strength as well as wipe all your tears and pain and hoping we shall meet again," posted another.
"You were truly a entertainer we will miss u bro,may God put ur soul in eternal life, amen," chimed in another fan.


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Indefatigable, Indeed
As I wrote on Monday, those who have counted Romney out, who have thought he was tired, who have thought he was defeated just met the real Mitt Romney. This man who "will not fail" (see Ann Romney's RNC address) has given President Obama nowhere to hide as he exposed his 3.8 years of miserable mediocrity.
Final Score
Romney 1
Obama -- Fail


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Recently Yahoo! ran an article titled "Watch Walter Cronkite Tour a 21st-Century Home in 1967" which included three embedded videos of "the most trusted man in America" demonstrating what life would likely be in our homes of the future. It's interesting viewing, to be sure. In broad strokes, you might recognize themes that we've met
Broadcast vs. Cable: 5 Recent Truths
YouTube – Or Is That CableTelevision.com?
So this seems very interesting. YouTube, the website synonymous with any online video, is looking to evolve. They know the facts – according to the latest numbers from Nielsen's Cross-Platform Report, people only watch 52 minutes of online video per week versus 32 hours of television. If you're the biggest player in a limited market,


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CENTRIA's palette of dynamic colors, innovative shapes and wide range of textures and finishes provide unlimited options for bringing your style and vision to life.
CENTRIA metal wall and roof systems provide the best in aesthetics, performance, sustainability and value – perfect to meet your long-term goals for durability and maintenance.
From innovation to installation CENTRIA provides the service and support that is critical for keeping projects on time and on budget.
When you choose CENTRlA you're choosing a winning combination of aesthetics, performance, sustainability and value. We know you're committed to excellence and so are we – that's why we've advanced the art, science and economics of insulated metal panels for walls and roofs to form innovative new systems.
CENTRIA offers unlimited options and possibilities in shape, form, color and texture—not to mention the industry's most advanced thermal and moisture protection technology with our signature ATMP® building envelope sciencein a variety of insulated metal panels.
And with our elite dealer network you have access to the most experienced product experts and installers in metal enclosure systems.
It's time to reimagine the building envelope with CENTRIA Architectural Metal Wall and Roof Systems.
At CENTRIA, we take an active role in developing environmentally friendly products; reducing our consumption of water, energy and harmful chemicals; and continuing our focus on social responsibility.
Read More >
Our innovative products offer dynamic colors, innovative shapes, and a wide range of textures and finishes to reflect your vision and style.
Explore CENTRIA's extensive line of innovative products with the new digital eBinder, now available for the latest Android and iOS mobile applications. Click below to download the desktop version, or find the eBinder on the App Store and Google Play.


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Rice and Spinach Pilaf
Published: Wednesday, February 27, 2013 at 5:30 a.m.
Last Modified: Tuesday, February 26, 2013 at 6:41 p.m.
Rice and Spinach Pilaf
Serves 2
1 teaspoon olive oil
1/2 cup long-grain white rice
1 cup low-salt tomato juice
1 cup water
2 cups washed, ready-to-eat spinach
salt and freshly ground black pepper
Heat olive oil in a medium-size nonstick skillet over medium-high heat. Add rice and sauti 1 minute. Add tomato juice and water. Bring to a simmer, lower heat, cover and gently simmer 15 minutes. If pan becomes dry, add a little more water. Stir in the spinach. It will wilt in the heat of the rice. Add salt and pepper to taste.
Nutrition information per serving: 216 calories (9 percent from fat), 2.7 g fat (0.4 g saturated, 1.8 g monounsaturated), no cholesterol, 5.1 g protein, 43.2 g carbohydrates, 1.8 g fiber, 38 mg sodium
All rights reserved. This copyrighted material may not be re-published without permission. Links are encouraged.


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Playing Cell Phone Videos on Your Computer
Question: I emailed myself a video I took from my blackberry curve. When i try to play the video on my computer it says it can't find the file extension. What is the deal?
Answer: The deal is that you either need a program installed on your computer that can play the video file, or a program that will convert it to a common video format like Quicktime or Windows Media.
I'll cover both approaches, and will introduce you to some free and low-cost programs that'll handle the video viewing and converting. I'll also show you how to convert Quicktime or Windows Media videos into a format that can be viewed on a Blackberry, iPhone, or virtually any mobile device that supports video.
Video Players
Most computers come with some form of a video player, such as Windows Media Player that plays video files with a .wmv extension. You can also get the Quicktime video player for free from Apple that plays .mp4 video files.
However, videos that are recorded from a mobile device will usually have a different file extension, such as .3GP for movies recorded on Motorola RAZR phones. These videos won't play in Quicktime or Windows Media.
You'll need a video player designed to read the video format that your specific mobile device uses, or better yet - one that can play a wide range of video formats so that you'll still be in luck if you switch phones in the future.
Rather then look for a universal video file player, look for a video file converter. Not only will you get the ability to view all kinds of video files, but you'll be able to convert them to be viewable on other devices or other computer systems like a Macintosh. Two for the price of one.
Video Converters
I've been a fan of Aimersoft's DVD Ripper because it let's me rip copy-protected movies and backup my movie library, so naturally I checked with them first for video converters.
It turns out that Aimersoft recently developed an HD video converter that supports literally every video format I've ever seen, from .3GP cell phone videos, to iPhone videos, Blackberry videos, AVI, WMV, MP4 - you name it.
Aimersoft HD Video Converter will play videos recorded on your Blackberry on your computer, and will also let you convert those videos to HD-quality formats that will play in Quicktime, Windows Media, and even on your regular DVD player (*.vob format).
There are two Aimersoft features I use often. The first is a huge time saver - the ability to batch convert several videos in one shot. Just add the videos to the list, select the output format (iPhone 3G in the example shown above) and away you go. You can even combine all of the videos into a single video.
The second feature I like is the ability to take still shots of the video and save them in a variety of image file formats.
Aimersoft HD Video Converter can be downloaded here.
QT Pro
QT Pro is the only app I've seen out of the box that plays some of the odder 3GPP phone files. Samsung Instinct is one of the worst offenders.
If you take a lot of video with your phone, pay the $29 for QT pro. Or get a phone that does real video. HTC Touch line work great - bog standard video, good resolution, 30FPS. Be interested to see what iPhone 3 and Palm Pre do for video standards.


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You should avoid trans fats as much as possible. They're bad for your heart health.
Trans fats raise LDL "bad" cholesterol and make you more likely to get heart disease. They also lower HDL "good" cholesterol.
The FDA wants to ban food companies from using artificial trans fats without special permission. The proposed ban doesn't affect the small amounts of natural trans fats found in beef, lamb, and full-fat dairy products.
Food makers once used artificial trans fats to enhance the flavor, texture, and shelf life of processed foods. You might have seen those trans fats listed as "partially hydrogenated oils."
The trans fats ban isn't final yet. But foods that have trans fats in them have to say so on their labels.
What to Check
Check the Nutrition Facts label and the ingredient list. If the Nutrition Facts label says the product has "0 g trans fat," that doesn't necessarily mean it has no trans fats. It could have up to half a gram of trans fats per serving. So check the ingredient label to see if "partially hydrogenated oils" is on the list. Those are trans fats.


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Building Knowledge Wisely
We believe in knowledge and character. This is where you grow into the person you want to be…the person you should be.
A Strong Reputation
Alcorn State is more than a great HBCU. We are a great university.
Our Land-Grant Tradition
Backed by more than 140 years of success, we are advancing research in agriculture, applied science, and so much more.
A Resource for the Community
We believe in reaching out beyond campus, in engaging with the community around us to enrich all of our lives.
Alcorn State Is on the Rise
Record enrollment, new accreditations, distinguished alumni…and a Dyn-O-Mite band: You can be proud to be an Alcornite.
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Students qualify for the Direct Student Loan, either Subsidized or Unsubsidized. The amount that students are eligible to borrow is based on the student's grade level and need. A Federal Direct Loan Request Form is not required. If stated on FAFSA that you are interested in being considered for a student loan you will automatically be awarded if you are eligible. BEFORE RECEIVING A STUDENT LOAN - YOU MUST SIGN A MASTER PROMISSORY NOTE AND COMPLETE ENTRANCE LOAN COUNSELING, AND ATTEND 6 HOURS IN AN ELIGIBIBLE PROGRAM FOR THE TERM.
PLUS LOANSParents of dependent students can borrow a Direct PLUS Loan. PLUS loans are available to parents of dependent undergraduate students enrolled in at least 6 hours in an eligible program. The Parent must apply for the credit based loan by completing the PLUS request process using the parent's Federal pin number and identifying information. The parent borrower must be listed on the student's processed FAFSA in order to be eligible to apply for the parent loan.
Graduate and professional degree students may borrow under the PLUS loan program up to their school's cost of attendance minus any other financial assistance, if eligible. Contact your Financial Aid Counselor for additional information regarding PLUS loans.BEFORE RECEIVING A PLUS LOAN – THE BORROWER MUST SIGN A MASTER PROMISSORY NOTE. Misrepresentation through fraud and/or forgery are crimes that are punishable by law, and will be reported to the Department of Education for possible prosecution.
DEADLINES Please adhere to the following deadlines:
Special Note:
If loan requirements (MPN/Entrance Counseling) are not fulfilled by the close of awarded term, your loan MAY be cancelled. You will be responsible for any balance owed to the university, if applicable. It is your responsibility to regularly monitor your loan status via BANNER Online Services, your loan servicer, and ASU email correspondences. You should receive a disclosure statement from the lender notifying that you are entering into an agreement to repay a Title IV loan based on loans planned to be disbursed to you.
Direct Loan Program
The terms of the sequester increase the loan fees charged to Direct Loan borrowers for Direct Subsidized, Direct Unsubsidized and Direct PLUS loans. For loans where the first disbursement is made on or after October 1, 2014 and before October 1, 2015 –
The loan fee for Direct Subsidized Loans and for Direct Unsubsidized Loans is 1.073%. For example, the fee on a $5,500 loan will be $59.01 (truncated to nearest cent, not rounded).
The loan fee for Direct PLUS Loans (for both parent borrowers and graduate and professional student borrowers) is 4.292%. For example, the fee on a $10,000 PLUS Loan will be $429.20.
The following chart displays the sequester required loan fees for both the FY 2014 and FY 2015.
Loan Fees
for FY 2015 and FY 2016
Loan Type
Impacted Loans
Loan Fee Percent
Fee Example
Direct Subsidized Loans and Direct Unsubsidized Loans
First disbursed on or after
October 1, 2014 and
before October 1, 2015
$59.01 on a
$5,500 loan
First disbursed on or after
October 1, 2015 and before
October 1, 2016
$58.74 on a
$5,500 loan
Direct PLUS Loans (Parent and Grad/Prof Student
First disbursed on or after
October 1, 2014 and
before October 1, 2015
$429.20 on a
$10,000 loan
First disbursed on or after
October 1, 2015 and
before October 1, 2016
$427.20 on a
$10,000 loan
Loan fee calculations that result in more than two decimal
points must be truncated (not rounded) to two decimal points (cents).
Show All
Hide All
What is the Master Promissory Note (MPN)?
The MPN is a promissory note that can be used to make one or more loans for one or more academic years (up to 10 years). There are two types of MPNs in the Direct Loan Program: one for student loans and one for PLUS loans. Monitor your loan MPN expiration date to be sure that it remains current, and does not expire.If you are a student borrower, you will only sign one valid MPN for ASU student loans. It will be used for all of your Direct Subsidized Loans and Direct Unsubsidized Loans over multiple academic years throughout continuous enrollment. For example, if you enroll in college as a freshman and borrow under the Direct Loan Program for all years of study, you may be able to borrow under this one MPN for all years.If you are a parent borrower whose child is attending, you will only sign one valid MPN for accepted parent PLUS loans. It will be used for all of your Direct PLUS Loans for that particular child over multiple academic years throughout your child's continuous enrollment.
What is considered "Adverse Credit"? (Possible Conditions for a Denied Credit Check)
Bankruptcy (Chapters 7, 11, or 12 within the past 5 years) - Voluntary surrender or Repossession within the last 5 years Foreclosure proceedings started or Foreclosure within the last 5 years Deed in lieu of foreclosure Accounts currently 90 days or more delinquentNote: Accounts currently reported, as 90 days or more delinquent, which are over 5 years old since the last reported delinquency, are not considered adverse. Wage garnishment within the last 5 years Defaulted loan that has been claim paid Lease or contract on secured real estate or County/State/Federal tax lien, within the past 5 years
What are my options when I am declined?
You can either obtain an endorser, which is essentially a cosigner, or you may choose to appeal the reason you were declined. You will receive an answer regarding your appeal within 7-10 business days of all required documentation for the appeal being received. For parent loans, the student may be eligible for additional unsubsidized loan in their name should you be declined.
How much loan can I borrow?
There are regulatory limits which will impact your overall loan award. Public Law 112-141 limits a "new student borrower" to receiving subsidized loans for 150% of the published length of the academic program in which he or she is enrolled. Student aggregate loan limit follows: Dependent Undergraduate: $31,000 (max $23,000 subsidized)Independent Undergraduate (and dependent undergraduate whose parent is not eligible for the PLUS): $57,500 (max $23,000 subsidized)Graduate/Professional Student: $138,500 (max $65,500 subsidized)
Does my classification affect my loan amount?
There are regulatory limits based on classification which will impact your loan award on a yearly basis. Student annual loan limit follows: 1st Year Dependent Undergraduate $5,500 (max $3,500 subsidized) Independent Undergraduate $9,500 (max $3,500 subsidized)2nd Year Dependent Undergraduate $6,500 (max $4,500 subsidized)Independent Undergraduate $10,500 (max $4,500 subsidized)3rd year and beyondDependent Undergraduate $7,500 (max $5,500 subsidized) Independent Undergraduate $12,500 (max $5,500 subsidized)Graduate/Professional up to $20,500 unsubsidized each academic year
Do I have to pay these loans back?
Yes. Federal student loans are real loans that must be repaid, even if your financial circumstances become difficult. Your student loans cannot be canceled because you didn't get the education or job you expected, or because you didn't complete your education (unless you couldn't complete your education because your school closed). For further general information regarding repayment, contact your loan servicer or estimate repayment via https://studentaid.ed.gov/repay-loans/understand/plans


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North Carolinians, especially in our urban centers, are used to receiving top picks for great places to live, work, raise a family, retire – the list goes on. But two recent studies say shame on NC – when it comes to transportation.
These studies show that unless our elected officials make significant investments for the future and drivers demand more fuel efficiency and alternatives to always getting in the car, we will continue to face serious pollution and resulting health effects that will cost us millions and for some of us, our lives.
What does this have to do with NC's American Idol winner, Scotty McCreery? Read more


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by Frank James
Obama tire gauge, please meet the McCain light switch.
Sen. John McCain's presidential campaign has spent much of the last few days making sport of Sen. Barack Obama's suggestion that Americans could reduce the nation's demand for oil by making sure their tires are properly inflated.
Hey, all's fair in love, war and politics, right?
But at an April campaign appearance, Mccain provided his own helpful tips on conserving energy:
And I'm sorry to tell you that the price of oil -- as far as I can tell -- is not gonna go down anytime soon until we eliminate our dependency on it.
We can do that as a nation -- we can turn out the lights five minutes earlier, we don't have to drive the extra block.
Does that mean we'd have to sit in the dark for five minutes and always walk the last block to our destination? Just asking.
Maybe Obama's campaign should run over to Home Depot and buy a supply of light switches to send to reporters all over town the way to McCain campaign sent out those tire gauges to mock Obama. Just a thought.
By the way, unless I missed it, Democratic opposition researchers really fell down on the job on this one. Had to rely on the Jed Report blog.


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A 60-year-old Colorado Springs man was killed in a one-vehicle crash on I-70.
It happened at 11:36 a.m. June 29.
State Patrol says a 1999 Toyota 4Runner was in the left lane of eastbound I-70 when the driver swerved into the center median to avoid pieces of tire that were in the road.
As the vehicle got back on the road, state patrol says the driver lost control, crossing the eastbound lanes and off the right shoulder. The vehicle rolled multiple times.
The driver was wearing a seat belt. He was the only person in the vehicle.
The driver's name has not been released.
Click Here to access the online Public Inspection File
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Assassination Is the New Shock and Awe
Why the US's favorite new war strategy will only drag out the War on Terror.
This story first appeared on the TomDispatch website.
With the United States now well into the second decade of what the Pentagon has styled an "era of persistent conflict," the war formerly known as the global war on terrorism (unofficial acronym WFKATGWOT) appears increasingly fragmented and diffuse. Without achieving victory, yet unwilling to acknowledge failure, the United States military has withdrawn from Iraq. It is trying to leave Afghanistan, where events seem equally unlikely to yield a happy outcome.
Elsewhere—in Pakistan, Libya, Yemen, and Somalia, for example— US forces are busily opening up new fronts. Published reports that the United States is establishing "a constellation of secret drone bases" in or near the Horn of Africa and the Arabian Peninsula suggest that the scope of operations will only widen further. In a front-page story, the New York Times described plans for "thickening" the global presence of US special operations forces. Rushed Navy plans to convert an aging amphibious landing ship into an "afloat forward staging base"—a mobile launch platform for either commando raids or minesweeping operations in the Persian Gulf—only reinforces the point. Yet as some fronts close down and others open up, the war's narrative has become increasingly difficult to discern. How much farther until we reach the WFKATGWOT's equivalent of Berlin? What exactly is the WFKATGWOT's equivalent of Berlin? In fact, is there a storyline here at all?
Viewed close-up, the "war" appears to have lost form and shape. Yet by taking a couple of steps back, important patterns begin to appear. What follows is a preliminary attempt to score the WFKATGWOT, dividing the conflict into a bout of three rounds. Although there may be several additional rounds still to come, here's what we've suffered through thus far.
The Rumsfeld Era
Round 1: Liberation. More than any other figure—more than any general, even more than the president himself—Secretary of Defense Donald Rumsfeld dominated the war's early stages. Appearing for a time to be a larger-than-life figure—the "Secretary at War" in the eyes of an adoring (if fickle) neocon fan club—Rumsfeld dedicated himself to the proposition that, in battle, speed holds the key to victory. He threw his considerable weight behind a high-tech American version of blitzkrieg. US forces, he regularly insisted, were smarter and more agile than any adversary. To employ them in ways that took advantage of those qualities was to guarantee victory. The journalistic term adopted to describe this concept was "shock and awe."
No one believed more passionately in "shock and awe" than Rumsfeld himself. The design of Operation Enduring Freedom, launched in October 2001, and of Operation Iraqi Freedom, begun in March 2003, reflected this belief. In each instance, the campaign got off to a promising start, with US troops landing some swift and impressive blows. In neither case, however, were they able to finish off their opponent or even, in reality, sort out just who their opponent might be. Unfortunately for Rumsfeld, the "terrorists" refused to play by his rulebook and US forces proved to be less smart and agile than their technological edge—and their public relations machine—suggested would be the case. Indeed, when harassed by minor insurgencies and scattered bands of jihadis, they proved surprisingly slow to figure out what hit them.
In Afghanistan, Rumsfeld let victory slip through his grasp. In Iraq, his mismanagement of the campaign brought the United States face-to-face with outright defeat. Rumsfeld's boss had hoped to liberate (and, of course, dominate) the Islamic world through a series of short, quick thrusts. What Bush got instead were two different versions of a long, hard slog. By the end of 2006, "shock and awe" was kaput. Trailing well behind the rest of the country and its armed forces, the president eventually lost confidence in his defense secretary's approach. As a result, Rumsfeld lost his job. Round one came to an end, the Americans, rather embarrassingly, having lost it on points.
The Petraeus Era
Round 2: Pacification. Enter General David Petraeus. More than any other figure, in or out of uniform, Petraeus dominated the WFKATGWOT's second phase. Round two opened with lowered expectations. Gone was the heady talk of liberation. Gone, too, were predictions of lightning victories. The United States was now willing to settle for much less while still claiming success.
Petraeus offered a formula for restoring a semblance of order to countries reduced to chaos as a result of round one. Order might permit the United States to extricate itself while maintaining some semblance of having met its policy objectives. This became the operative definition of victory.
The formal name for the formula that Petraeus devised was counterinsurgency, or COIN. Rather than trying to defeat the enemy, COIN sought to facilitate the emergence of a viable and stable nation-state. This was the stated aim of the "surge" in Iraq ordered by President George W. Bush at the end of 2006.
With Petraeus presiding, violence in that country did decline precipitously. Whether the relationship was causal or coincidental remains the subject of controversy. Still, Petraeus's apparent success persuaded some observers that counterinsurgency on a global scale—GCOIN, they called it—should now form the basis for US national security strategy. Here, they argued, was an approach that could definitively extract the United States from the WFKATGWOT, while offering victory of a sort. Rather than employing "shock and awe" to liberate the Islamic world, US forces would apply counterinsurgency doctrine to pacify it.
The task of demonstrating the validity of COIN beyond Iraq fell to General Stanley McChrystal, appointed with much fanfare in 2009 to command US and NATO forces in Afghanistan. Press reports celebrated McChrystal as another Petraeus, the ideal candidate to replicate the achievements already credited to "King David."
McChrystal's ascendency came at a moment when a cult of generalship gripped Washington. Rather than technology being the determinant of success as Rumsfeld had believed, the key was to put the right guy in charge and then let him run with things. Political figures on both sides of the aisle fell all over themselves declaring McChrystal the right guy for Afghanistan. Pundits of all stripes joined the chorus.
Mother Jones encourages readers to sign in with Facebook, Twitter, Google, Yahoo, Disqus, or OpenID to comment. Please read our comment policy before posting.


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An atlarge meal repacement bar would be something I would want to purchase. Sometimes its more convenient to travel with a bar than with a shake IMHO.
An atlarge meal repacement bar would be something I would want to purchase. Sometimes its more convenient to travel with a bar than with a shake IMHO.
That is certainly something we are considering for the future. Once we launch ETS and Multi-Plus (the names for supp X and our new multi-vitamin product) we are going to start looking for something else to add to the lineup.
You can use the powder to make a bar. Like oatmeal, eggs, peanut butter, powder, stuff like that. There are recipes around the internet and they taste really good. =)
One i'm about to start using:
3 scoops Nitrean
2T heavy whipping cream
1 whole egg
8oz water
blend until smooth, microwave for 5-8 minutes (until bubbling is starting and top is firming), then let sit at room temp. for 20 minutes
Comes out too:
How about YOU make that bar, and sell it to me, Lance
"We fight our battles, we wage our wars, we settle the score, with honor and blood" - Atreyu
Dontate to my favorite charity!
I used to think I was chomping at the bit to get supp X, but now at the idea of an AtLarge bar seems even more exciting. Ever since I was given some free bars a while back, I have been addicted. I would appreciate it if you become my pusher.
Haha, sorry bud, i'm perfecting it myself. I don't think my wholesome ingredients will last very long anyways until it spoils. One thing though, the actual fat content is more like 18g's ... i messed up with the serving size on fitday.
So how does your bar tast and how do you mold it? Does it hold up pretty good? I might give this a shot lol/ I'd toss in some oatmeal though for a little crunch.
Last edited by IdaMAN; 08-19-2004 at 06:02 PM.
My Journal
Winners are simply people who are willing to do what losers won't.
If you are hurt, go to the doctors. It really doesn't get any simpler than that people.
This bar i've only made once and i'm not going to do it anymore. But i'm going to find this other bar i made a long time ago, it was VERY good. I really liked it. I'm gonna find it, i'll post back when i do.
* 6 Egg Whites
* 1 Egg Yolk (for those extra amino acids)
* 200g Porridge Oats (Complex Carbohydrate)
* 3 servings of casein protein chocolate Powder (Any other flavour could be used.)
* 150ml Pure Orange Juice (For Flavour and Vitamin C)
* 2 Sliced Bananas (Flavour and Sweetness)
* 2 Tablespoons Cookable Sweetener (Such as Hermesetas or Canderel)
1. Preheat your oven to 180 degrees Celsius.
2. Put all the ingredients into your mixing bowl and stir until you have a nice even, mixture. (Should look pretty gooey.)
3. Find a baking tray approx. 8inch by 8inch and 1inch deep.
4. Rub your baking tray with vegetable oil or cooking spray to prevent to mixture sticking.
5. Pour your mixture into the baking tray and then place in the oven.
6. Bake for around 20 Minutes or until golden brown.
7. Leave to cool and then cut into 3 pieces with a sharp knife
These bars are supposed to be great:
I don't like the OJ but the rest sounds good.
1 cup natural peanut butter
8 tablespoons honey
1 1/4 whey protein
1 cup oats
This would make 10-12 bars.
Forget everything i posted above, i just found about 100 (exaggeration) more, so i'm just going to post a link. There are so many protein bar/shake recipes in here it's amazing.
id definately buy some when u decide to make em
My Journal
I hope they taste like a Detour bar.
Maki Fit Blog
At Large: Optimize Your Body | Dynamic Conditioning |
My articles on Wannabebig
"Soli Deo Gloria"
"Test all things; hold fast what is good.": 1 Thessalonians 5:21
"I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
Romans 7:14-25
"Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
The Art of Judo
Any suggestions on a lower carb bar?
Atkins bars are good. The tastes are really good and they have about 10 carbs per bar or so..
220 calories I think though...
5' 7"