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For the most current version of this Note, see Background Notes A-Z.
Republic of Liberia
Area: 111,369 sq. km. (43,000 sq. mi.). Slightly larger than Ohio.
Cities: Capital--Monrovia (est. 750,000). Principal towns--Buchanan (est. 300,000), Ganta (est. 290,000), Gbarnga (est. 150,000), Kakata (est. 100,000), Harbel (est. 136,000).
Terrain: Three areas--Mangrove swamps and beaches along the coast, wooded hills and semideciduous shrublands along the immediate interior, and dense tropical forests and plateaus in the interior. Liberia has 40% of West Africa's rain forest.
Nationality: Noun and adjective--Liberian(s).
Population (2004): 3.24 million.
Annual growth rate (2004): 2.4%.
Ethnic groups: Kpelle 20%, Bassa 16%, Gio 8%, Kru 7%, 49% spread over 12 other ethnic groups.
Religions: Christian 30%, Muslim 10%, animist 60%.
Languages: English is the official language. There are 16 indigenous languages.
Education: Literacy (2003)--56%.
Health: Life expectancy (2003)--47 years.
Work force: Agriculture--70%; industry--15%; services--2%.
Unemployment: 80% in the formal sector.
Type: Republic; currently under a national transitional government.
Independence: From American Colonization Society July 26, 1847.
Constitution: January 6, 1986.
Political parties: 30 registered political parties, 22 of which had candidates running in the October 11, 2005 presidential and legislative elections. Presidential run-off elections were held on November 8, 2005.
GDP (2004 est.): $492 million.
Real GDP growth rate (2004): 2.4%.
Per capita GDP (2004): $152.
Consumer Price Index (2004): 7.8%.
Natural resources: Iron ore, rubber, timber, diamonds, gold and tin. The Government of Liberia has reported in recent years that it has discovered sizable deposits of crude oil along its Atlantic Coast.
Agriculture: Products--coffee, cocoa, sugarcane, rice, cassava, palm oil, bananas, plantains, citrus, pineapple, sweet potatoes, corn, and vegetables.
Industry: Types--agriculture and fisheries, iron ore, rubber, forestry, diamonds, gold, beverages, construction.
Trade (2004): Exports--$103.8 million: rubber 93%; cocoa 3.5%. Major markets--Germany, Poland, U.S., Greece. Imports--$268.1 million: mineral fuels and lubricants; food and live animals; machinery and transport equipment; manufactured goods; pharmaceuticals; and tobacco.
There are 16 ethnic groups that make up Liberia's indigenous population. The Kpelle in central and western Liberia is the largest ethnic group. Americo-Liberians who are descendants of freed slaves that arrived in Liberia early in 1821 make up an estimated 5% of the population.
There also are sizable numbers of Lebanese, Indians, and other West African nationals who make up a significant part of Liberia's business community. Because of the 1989-1996 civil war and its accompanying problem of insecurity, the number of Westerners in Liberia is low and confined largely to Monrovia and its immediate surroundings. The Liberian constitution restricts citizenship only to people of Negro descent.
Liberia was traditionally noted for its hospitality and academic institutions, iron mining and rubber industry booms, and cultural skills and arts and craft works. But political upheavals beginning in the 1980s and the brutal 7-year civil war (1989-1996) brought about a steep decline in the living standards of the country, including its education and infrastructure.
Portuguese explorers established contacts with Liberia as early as 1461 and named the area Grain Coast because of the abundance of grains of Malegueta Pepper. In 1663 the British installed trading posts on the Grain Coast, but the Dutch destroyed these posts a year later. There were no further reports of European settlements along the Grain Coast until the arrival of freed slaves in the early 1800s.
Liberia, which means "land of the free," was founded by freed slaves from the United States in 1820. These freed slaves, called Americo-Liberians, first arrived in Liberia and established a settlement in Christopolis now Monrovia (named after U.S. President James Monroe) on February 6, 1820. This group of 86 immigrants formed the nucleus of the settler population of what became known as the Republic of Liberia.
Thousands of freed slaves from America soon arrived during the following years, leading to the formation of more settlements and culminating in a declaration of independence on July 26, 1847 of the Republic of Liberia. The idea of resettling free slaves in Africa was nurtured by the American Colonization Society (ACS), an organization that governed the Commonwealth of Liberia until independence in 1847. The new Republic of Liberia adopted American styles of life and established thriving trade links with other West Africans.
The formation of the Republic of Liberia was not an altogether easy task. The settlers periodically encountered stiff opposition from African tribes whom they met upon arrival, usually resulting in bloody battles. On the other hand, the newly independent Liberia was encroached upon by colonial expansionists who forcibly took over much of the original territory of independent Liberia.
Liberia's history until 1980 was largely peaceful. For 133 years after independence, the Republic of Liberia was a one-party state ruled by the Americo-Liberian-dominated True Whig Party (TWP). Joseph Jenkins Roberts, who was born and raised in America, became Liberia's first President. The style of government and constitution was fashioned on that of the United States. The True Whig Party dominated all sectors of Liberia from independence until April 12, 1980, when indigenous Liberian Master Sergeant Samuel K. Doe--from the Krahn ethnic group--seized power in a coup d'etat. Doe's forces executed President William R. Tolbert and several officials of his government, mostly of Americo-Liberian descent. As a result, 133 years of Americo-Liberian political domination ended with the formation of the People's Redemption Council (PRC).
Doe's government increasingly adopted an ethnic outlook as members of his Krahn ethnic group soon dominated political and military life in Liberia. This caused a heightened level of ethnic tension, leading to frequent hostilities between the politically and militarily dominant Krahns and other ethnic groups in the country.
Political parties remained banned until 1984. Elections were held on October 15, 1985, in which Doe's National Democratic Party of Liberia (NDPL) was declared winner. The elections were characterized by widespread fraud and rigging. The period after the elections saw increased human rights abuses, corruption, and ethnic tensions. The standard of living, which had been rising in the 1970s, declined drastically. On November 12, 1985, former Army Commanding Gen. Thomas Quiwonkpa invaded Liberia by way of neighboring Sierra Leone and almost succeeded in toppling the government of Samuel Doe. Members of the Krahn-dominated Armed Forces of Liberia repelled Quiwonkpa's attack and executed him in Monrovia.
On December 24, 1989, a small band of rebels led by Doe's former procurement chief, Charles Taylor, invaded Liberia from the Ivory Coast. Taylor and his National Patriotic Front rebels rapidly gained the support of Liberians because of the repressive nature of Samuel Doe and his government. Barely 6 months after the rebels first attacked, they had reached the outskirts of Monrovia.
The 1989-1996 Liberian civil war, which was one of Africa's bloodiest, claimed the lives of more than 200,000 Liberians and further displaced a million others into refugee camps in neighboring countries. The Economic Community of West African States (ECOWAS) intervened and succeeded in preventing Charles Taylor from capturing Monrovia. Prince Johnson--who had been a member of Taylor's National Patriotic Front of Liberia (NPFL) but broke away because of policy differences--formed the Independent National Patriotic Front of Liberia (INPFL). Johnson's forces captured and killed Doe on September 9, 1990.
An Interim Government of National Unity (IGNU) was formed in Gambia under the auspices of ECOWAS in October 1990, and Dr. Amos C. Sawyer became President. Taylor refused to work with the interim government and continued fighting. By 1992, several warring factions had emerged in the Liberian civil war, all of which were absorbed in the new transitional government. After several peace accords and declining military power, Taylor finally agreed to the formation of a five-man transitional government.
After considerable progress in negotiations conducted by the United States, United Nations, Organization of African Unity (now the African Union), and ECOWAS, disarmament and demobilization of warring factions were hastily carried out. Special elections were held on July 19, 1997, with Charles Taylor and his National Patriotic Party emerging victorious. Taylor won the election by a large majority, primarily because Liberians feared a return to war had Taylor lost.
For the next 6 years, the Taylor government did not improve the lives of Liberians. Unemployment and illiteracy stood above 75%, and little investment was made in the country's infrastructure. Liberia is still trying to recover from the ravages of war; six years after the war, pipe-borne water and electricity were still unavailable, and schools, hospitals, roads, and infrastructure remained derelict. Rather than work to improve the lives of Liberians, Taylor supported the bloody Revolutionary United Front in Sierra Leone, fomenting unrest and brutal excesses in the region, and leading to the resumption of armed rebellion from among Taylor's former adversaries.
On June 4, 2003 in Accra, Ghana, ECOWAS facilitated the inauguration of peace talks among the Government of Liberia, civil society, and the rebel groups called "Liberians United for Reconciliation and Democracy" (LURD) and "Movement for Democracy in Liberia" (MODEL). LURD and MODEL largely represent elements of the former ULIMO-K and ULIMO-J factions that fought Taylor during Liberia's previous civil war (1989-1996). Also on June 4, 2003, the Chief Prosecutor of the Special Court for Sierra Leone issued a press statement announcing the opening of a sealed March 7 indictment of Liberian President Charles Taylor for "bearing the greatest responsibility" for atrocities in Sierra Leone since November 1996. By July 17, 2003 the Government of Liberia, LURD, and MODEL signed a cease-fire that envisioned a comprehensive peace agreement within 30 days. The three combatants subsequently broke that cease-fire repeatedly, which resulted in bitter fighting that eventually reached downtown Monrovia.
On August 11, 2003 under intense U.S. and international pressure, President Taylor resigned office and departed into exile in Nigeria. This move paved the way for the deployment by ECOWAS of what became a 3,600-strong peacekeeping mission in Liberia (ECOMIL). Since then, the United States has provided limited direct military support and $26 million in logistical assistance to ECOMIL and another $40 million in humanitarian assistance to Liberia. On August 18, leaders from the Liberian Government, the rebels, political parties, and civil society signed a comprehensive peace agreement that laid the framework for constructing a 2-year National Transitional Government of Liberia, effective October 14. On August 21, they selected businessman Gyude Bryant as Chair and Wesley Johnson as Vice Chair of the National Transitional Government of Liberia (NTGL). Under the terms of the agreement the LURD, MODEL, and Government of Liberia each selected 12 members of the 76-member Legislative Assembly (LA). The NTGL was inducted on October 14, 2003 and will serve until January 2006, when the winners of the October/November 2005 presidential and congressional elections take office.
The October 11, 2005 elections and the subsequent November 8, 2005 run-off elections were the most free, fair, and peaceful elections in Liberia's history. Ellen Johnson-Sirleaf defeated George Weah 59.4% to 40.6%. Johnson-Sirleaf became Africa's first democratically elected female president. The National Electoral Commission (NEC) certified Johnson-Sirleaf as the winner on November 23, 2005. Weah's party, the Congress for Democratic Change (CDC) formally complained to the NEC of election irregularities, and the NEC is still conducting its investigation, but it appears that the irregularities were minor and isolated and not extensive enough to affect the election's outcome. Johnson-Sirleaf's inauguration is scheduled for January 16, 2006.
Liberia is currently under a transitional government that took office in October 2003 and that will serve until January 16, 2006, when the government of President-elect Johnson-Sirleaf takes office. The transitional government includes a chair and vice chair and a 76-member Legislative Assembly.
On September 19, 2003 the UN Security Council adopted Resolution 1509, which established a peacekeeping operation (UN Mission in Liberia, or UNMIL) under Chapter VII authority. In keeping with the UN Secretary General's recommendations, it called for a force of 15,000 peacekeepers, with 250 military observers and 160 staff officers, a robust police component of up to 1,115, and a significant civilian component and support staff. Those forces essentially have been close to fully deployed throughout Liberia. By November 1, 2004, UNMIL had disarmed and demobilized over 103,000 individuals characterized as ex-combatants. UNMIL also advised the reformed National Election Commission as it executed the October/November 2005 legislative and presidential elections.
Historically, Liberia has had a bicameral legislature which consists of 64 representatives and 26 senators. The legislature was set up on a proportional representation basis after the 1997 special election. Historically, the executive branch heavily influences the legislature and judicial system, the latter being largely dysfunctional for now.
There is a Supreme Court, criminal courts, and appeals court and magistrate courts in the counties. There also are traditional courts and lay courts in the counties. Trial by ordeal is practiced in various parts of Liberia. The basic unit of local government is the town chief. There are clan chiefs, paramount chiefs, and district commissioners. Mayors are elected in principal cities in Liberia. For now, superintendents appointed by the president (or Chairman under the NTGL) govern the counties. There are 15 counties in Liberia.
Principal Government Officials
Chairman--Gyude Bryant
Vice Chairman--Wesley Johnson
Speaker--George Koukou, Acting
Chief Justice--Henry Reed Cooper
Foreign Minister--Thomas Y. Nimely
Ambassador to U.S.--Charles A. Minor
Ambassador to UN--Lamin Kawah
Liberia maintains an embassy in the United States at 5201 16th Street, NW, Washington DC, 202-723-0094.
The Liberian economy relied heavily on the mining of iron ore and on the export of natural rubber prior to the civil war. Liberia was a major exporter of iron ore on the world market. In the 1970s and 1980s, iron mining accounted for more than half of Liberia's export earnings. Following the coup d'etat of 1980, the country's economic growth rate slowed down because of a decline in the demand for iron ore on the world market and political upheavals in Liberia. Liberia's foreign debt amounts to about $3.5 billion.
The 1989-1996 civil war had a devastating effect on the country's economy. Most major businesses were destroyed or heavily damaged, and most foreign investors and businessmen left the country. Iron ore production has stopped completely, and Liberia depends heavily on timber and rubber exports and revenues from its maritime registry program. Relatively few foreign investors have returned to the country since the end of the civil war due to the depressed business climate and continuing instability. Timber and rubber are Liberia's main export items since the end of the war. Liberia earns more than $85 million and more than $57 million annually from timber and rubber exports, respectively. Alluvial diamond and gold mining activities also account for some economic activity.
Being the second-largest maritime licenser in the world--with more than 1,800 vessels registered under its flag, including 35% of the world's tanker fleet--Liberia earned more than $15 million from its maritime program in 2004. There is increasing interest in the possibility of commercially exploitable offshore crude oil deposits along Liberia's Atlantic Coast.
Liberia's business sector is largely controlled by foreigners, mainly of Lebanese and Indian descent. There also are limited numbers of Chinese engaged in agriculture. There also are significant numbers of West Africans engaged in cross-border trade.
Liberia is a member of ECOWAS. With Guinea and Sierra Leone, it formed the Mano River Union (MRU) for development and the promotion of regional economic integration. The MRU became all but defunct because of the Liberian civil war, which spilled over into neighboring Sierra Leone and Guinea. There was some revival of MRU political and security cooperation discussions in 2002.
Beyond imposing a travel ban on individuals most closely associated with the Taylor regime, the United Nations imposed sanctions on rough diamond imports from, and arms exports to, Liberia in May 2001 for Liberia's support to the brutal rebels of the Revolutionary United Front (RUF) in neighboring Sierra Leone. The UN renewed these sanctions in 2002 and in 2003, it sanctioned Liberia's export of timber. In December 2004, the UN essentially renewed these sanctions for one year.
Liberia has maintained traditionally cordial relations with the West. Liberia currently also maintains diplomatic relations with Libya, Cuba, and China.
Liberia is a founding member of the United Nations and its specialized agencies and is a member of the African Union (AU), the Economic Community of West African States (ECOWAS), the African Development Bank (ADB), the Mano River Union (MRU), and the Non-Aligned Movement.
U.S. relations with Liberia date back to the 1820s when the first group of settlers arrived in Liberia from the United States. As early as 1819, Congress appropriated $100,000 for the establishment of Liberia (and resettlement of freemen and freed slaves from North America) by the American Colonization Society, led by such statesmen as Francis Scott Key, George Washington's nephew Bushrod, Henry Clay, Daniel Webster, and presidents Monroe, Adams, and Jackson. U.S.-Liberia relations have mostly been very cordial since independence. The United States had been Liberia's closest ally until a 7-year civil war (1989-1996), regional instability, gross human rights abuses, and good governance problems led to the souring of bilateral relations. Bilateral ties are once again improving.
During the 1980s, the United States donated hundreds of millions of dollars toward the development of Liberia. The United States also donated hundreds of tons of rice (a staple of Liberians) through its PL-480 Program. The United States, followed by the European Union, is the largest donor of relief aid which is channeled through the United Nations and other international aid and relief agencies working in the country.
In February 2004 in New York, the United States co-hosted an international reconstruction conference on Liberia. Donors pledged over $522 million in total assistance. The United States contributed $200 million for critical humanitarian needs of refugees and displaced persons, reintegration, community revitalization, policing, independent media, rule of law, social services, agriculture, and reform of the judicial system, military, police, financial, and forest sectors. The United States also contributed $245 million for the establishment of UNMIL. In fiscal year 2005, the United States is spending close to $70 million to rehabilitate and reintegrate former combatants, reform Liberia's military, police, and financial sector, and provide humanitarian and medical relief, among other objectives. The United States has joined the European Commission, World Bank, International Monetary Fund, Economic Community of West African States, and African Union in supporting and funding the Governance and Economic Management Assistance Program (GEMAP), which aims to improve governance, combat corruption, and build capacity in Liberia.
Principal U.S. Officials
Ambassador--Donald E. Booth
Deputy Chief of Mission--Lou Mazel
Political-Economic Counselor--Alfreda Meyers
Public Affairs Officer--Meg Riggs
Consular Officer--John Marietti
USAID Director--Wilbur Thomas
The U.S. Embassy is located on 111 United Nations Drive, Mamba Point, Monrovia, tel: 011-231-226370, fax: 231-226148.


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Editor's Note: During June, many communities are observing Gay Pride Month. Dates for events vary by city, but wherever you live, now is an appropriate time to consider the mental health challenges facing individuals, particularly youth, who "come out" with their sexual orientation. NAMI is sharing this article that originally appeared in ¡Avanzamos!, NAMI's Spanish language magazine.
Learning to Support LGBT Children's Mental Health and Well-Being
By Caitlin Ryan, PhD, ACSW, Director, Family Acceptance Project, San Francisco State University
Since the late 1980s, lesbian, gay, bisexual and transgender (LGBT) youth of all ethnic groups have been "coming out or self-identifying at younger ages than earlier generations. Researchers believe that the average age of awareness of first attraction, whether a young person perceives his or her self as gay or heterosexual, occurs at around age 10.
While there are a range of support services for LGBT youth, few services have focused on the role or needs of families of LGBT adolescents, particularly families that are Spanish-speaking. As a consequence, families and caregivers have had little information or support to deal with sexual orientation and gender identity when young people come out during childhood and adolescence.
This prompted and Dr. Rafael Diaz and myself to start the Family Acceptance Project (FAP) in 2002—the first research, education, family intervention and policy project to help ethnically and religiously diverse families support their LGBT children. FAP is affiliated with San Francisco State University. Our team has conducted the first in-depth research on what happens in Latino families when LGBT young people come out during adolescence.
This research, conducted in English and Spanish with LGBT youth, young adults and families, identified more than 100 ways that families express acceptance and rejection of their LGBT children. This includes rejecting behaviors such as telling an adolescent that they shame the family or not letting the youth talk about their LGBT identity. It also includes accepting or supportive behaviors such as expressing affection, advocating for a gay or transgender youth when they are discriminated against by others or helping an LGBT youth get accurate information about their sexual orientation or gender identity.
Our bilingual team studied how each of these family accepting and rejecting behaviors affect the health and mental health of LGBT young people. For the first time research shows that families and caregivers have a dramatic and compelling impact on their LGBT children's physical health, mental health and well-being. It was found that LGBT young people whose parents and caregivers reject them report high rates of depression, substance abuse, suicide attempts and risk for HIV infection. It was also discovered that LGBT young people whose parents support them show much higher rates of self-esteem and greater well-being, with better overall health and lower rates of health and mental health problems.
For example, LGBT teens that were highly rejected by their parents and caregivers were at very high risk for health and mental health problems when they become young adults (ages 21-25).
Highly rejected young people were:
- More than eight times as likely to have attempted suicide
- Nearly six times as likely to report high levels of depression
- More than three times as likely to use illegal drugs, and
- More than three times as likely to be at high risk for HIV and sexually transmitted diseases
Using this research, the FAP team has been working with Latino and other families with LGBT children for the past decade to develop a new family model to help families support their LGBT children. This new approach shows ethnically and religiously diverse families how to reduce their gay or transgender children's risk for mental health problems and how to promote their well-being by engaging in supportive behaviors. By empowering Latino and other families with this new info, FAP has been able to show that parents and caregivers can learn to support their LGBT children once they learn how their reactions affect their LGBT children. This approach helps increase family support for young people with underlying mental health concerns. It also prevents homelessness and placement in foster care and juvenile justice programs that include high rates of LGBT out-of-home youth.
In addition to developing a new family approach to care for implementation across health and mental health systems, the FAP team is developing a range of tools and resources to help families and providers to support LGBT young people. These tools include:
- Family education booklets that teach families how support their LGBT children (in English, Spanish and Chinese). The team is also writing versions at lower literacy levels.
- Family video stories that show the journey of diverse families struggle to support their LGBT children in short documentaries that can be used by providers, families and youth. Always My Son is an award-winning short film that tells the moving story of a Mexican American family with a gender non-conforming gay son.
- Risk screening tools (FAPrisk Screener) that help providers quickly identify LGBT young people who are experiencing especially harmful types of family rejection (and related risks such as depression and suicidality) with guidance for practice and follow up care.
- Training on implementing FAP's family support approach, engaging communities and using FAP's research and resource tools.
For information about the Family Acceptance Project, contact firstname.lastname@example.com

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I have developed a custom WCF REST service with webHttpBinding in VS2010 and trying to consume in SharePoint 2010 WebPart developed in VS2010. I don't know how to do the settings. Please help!
Please See: Both the WCF REST service and SharePoint 2010 WebPart are part of one VS 2010 solution but are different projects.


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Figuring out whether a particular niche is prime for taking over is key for anyone trying to play the search engine optimization game. Some marketers are simply bottom-feeder, and go after all the niches no one else is targeting. Others attempt to shoot for the sky and become hyper-focused on nothing but this. What I attempt to do is a little of both.
First you have become strong, search engine ranking wise and as well as TrustRank. The stronger your ranking power and trust are, the easier it is for you to get rankings. So in the phase we will bottom-feed. There are so many factors in search engine rankings I am going to skip most of then and go for the 1, 2, punch knockout: freshness factor (content) and link factor (backlinks).
Let's look at getting rankings for New York Event Planning for my example. Here are the top 10 competing website for New York Event Planning and New York Party Planning along with their backlinks in parentheses (as of today, Oct 13, 2009):
Backlinks for top 10 (New York event planning):
#1 www.emrgmedia.com (2,909)
#2 www.gatheringguide.com (133,728)
#3 www.bizbash.com (44,202)
#4 www.eventique.com (1,147)
#5 www.davidtutera.com (3,215)
#6 www.yelp.com (12,208,011)
#7 newyork.citysearch.com (186,451)
#8 www.eventective.com (70,081)
#9 www.newyork411.com (1,272,799)
#10 www.nyc.com (40,730)
Backlinks for top 10 (New York Party Planning):
#1 www.davidtutera.com (3,215)
#2 www.gatheringguide.com (133,728)
#3 www.emrgmedia.com (2,909)
#4 & #5 www.partypop.com (375,140)
#6 & #7 www.alltimefavorites.com (4,224) (Ridiculous design)
#8 & #9 www.mypartyplanner.com (35,317)
#10 & #11 www.newyork.citysearch.com (186,451)
What I see is the #1 spots are going to websites that are more targeted for the keywords but have generally less backlinks that the other top 10, meaning the total search results is somewhat fragile.
A person with an aggressive marketing campaign is going to be able to skyrocket through these. A key indicator is the freshness factor, most of top sites all have fresh content on the their website, which is allowing them to outrank everyone else, but they are not totally focused on "New York Party Planning" as the top #1 positions for both keywords.
In this case I would recommend posting 4 to 5 articles weekly for about 2 months straight. Do keyword research and talk about topics that involve your business and keywords. It is very very very important that you post 4 to 5 ORIGINAL articles a week consistently, that either you wrote or hired a copywriter to write. Don't copy and paste, please. WordPress is going to be your friend in this situation. Your freshness factor will become very strong, and we give you a significantly large advantage.
2 Key Steps to increasing your freshness factor fast:
1. A key to posting your articles is to have a Google sitemap.xml file, make sure it is submitted to Google and the other search engines, and it is visible in your robots.txt file (So search engines you don't know can find it as well). I use WordPress, which has an XML-Sitemap plug-in that automatically re-created the sitemap after a new article, AND submits it to the major search engines.
2. Make sure that once you post an article, you automatically ping as many ping services as possible. Again, WordPress has an updating/pinging service included, in which I include a huge list of ping services (Click Here to get my list of ping sites).
The down side to this is the link age; the new links you will be getting from the marketing campaign are all going to be relatively new. Google and the other major search engines take age of links into account as well.
This is where social media comes in. Having a viral marketing campaign along side is critical. Using several other social media websites pushing links, distributing your content, and generally talking about your company, it allows you to also be seen by search engines as a viral website, this is you creating your own "buzz". Since the amount of backlinks we are gather are on several different major social sites, this combats the link age down factor that a new link faces such as in this case, with authority factor.
Exactly 4 days after you post each article, you will go to all your social media profile and send a backlink to each one, and a little snippet/intro to the article won't hurt. During this process, post your article to the major article directories, and to avoid duplicate content penalty simply backlink to your original article in the resource box. The search engines will recognize this and will make sure your article on your main site is the one that shows up before others. It many take a couple of weeks or so of processing but in the end your original article will outrank your other ones, as long as you make sure to backlink to the original article.
Simple 1, 2 punch. This approach is targeted focused backlinks, and freshness factor. With this process the freshness factor is being ramped up significantly doing with constant articles.
There are several signs that are going to start arise to show the significant increase in ranking power, the most important one I measure is the Google Alerts. I setup Google alerts for my name, Adelard Gasana, and my website AdelardGasana.com, or KarmaSnack.com before doing anything.
When I post/schedule an article, the amount of time it takes Google to send me an alert tells me how high the trust factor is. If Google is sending me an alert, that means it has visited the website, has indexed the website, and is cached in Google's database. So when I post an article on a Wednesday for example and it takes about 2 to 3 days until a Google alert shows up, that tells me that the freshness factor is growing.
As you know, there are some sites/pages that don't get indexed for months. But the unique way of post lots of original articles and send rankings have allowed my clients and me to see sub-24 hours of getting index, cached, and traffic. My personal Blog AdelardGasana.com has got a freshness factor under 20 minutes. So as soon as I post an article there, within 10-20 minutes I am receiving an alert that Google indexes it. The freshness and trust factor is so high I am able to rank for almost anything I want by writing an article. KarmaSnack.com is at that level too, as well as all of our other clients.
There is no magic to doing this, just getting relevant backlinks, constantly posting articles, and knowing which ping websites to ping. Once you are receiving sub-24 hour Google indexing alerts, you can shift from bottom feeding to skyrocketing into the air. By this time, you will notice in your stats that most of your traffic is indeed targeted, and very focused. It's prime for some good old newsletter list building, marketing, and promotion additional products/services or whatever you want to talk about.
Back in February when I launched adelardgasana.com, I was posting articles about 1 to 2 a day for about 2 weeks or so. Then I slowed it down to about 1 every other day. What this did was fill up the search engines with a lot of content, then I start limiting the content, this created a situation where search engines crawling my site constantly looking for new content, so when I publish something is gets almost instantly indexed.
This is why content is a very important part of the SEO process; backlinks are the next important step. Once you have a great combination of articles and content, and individual pages are getting sub 24 hour indexing you will be in a position to take over almost any targeted keywords.
That's an overview of my trick to getting rankings. Of course I can't divulge all the really big techniques I use to make sure I get extra boosts in the search engines, ridiculously increasing traffic techniques, and customized programs I can, maybe another day, stay tuned.
Let me know if you have any questions, this post was written of the top of my head, and not organized and outlined like I usually do.


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Silver Stars 84
(4-10, 2-6 away)
Sun 86
(4-9, 3-5 home)
5:00 PM ET, July 14, 2013
Mohegan Sun Arena, Uncasville, CT
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- Location:
- Washington, District of Columbia
- Party Albums:
- 10
Enchanted Wonderland Fairytale Baby Shower (35 photos)
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When the hostess of this baby shower contacted us, she said that the guest of honor was in love with the traditional Alice in Wonderland movie. She loved the tea party, rabbit and of course Alice's blue dress. We used this as inspiration in designing and planning this beautiful baby shower. The Alice inspired invitations were designed with hints of lace and a blue frame to represent the blue from Alice's dress. The dessert table is very simple and it sits on top of a blue dresser!
When shopping for this shower, we went to all types of thrift stores looking for mix matched china pieces. I wanted to bring a vintage feel to the shower and use real crystal I found some amazing pieces for pennies! In addition, I found this wonderful dresser. It was pretty banged up but I new immediately how to give it a little love and care. I bought it for an AMAZING $15 dollars and spent another $20 to refinish. So I refinished it and painted it an aqua blue color. I placed some beautiful Chantilly lace purchased from JoAnn's fabric over top to give a vintage feel. The desserts topped the dresser included a topsy-turvy cake, strawberry whoppie pies and chocolate dipped pretzels on top and place a wall of paper pom poms behind it. We wanted to keep it simple and stunning. It turned out amazing.
The welcome table consisted of a large K made out of crepe paper rosettes, the frame invitation, pregnant wire dress form, and baby wishes signs for guest to sign. Another thrift store find was this beautiful baby carriage. I found it for $4 at the thrift store and knew it would be the perfect prop for our favors. A bottle of white spray paint spruced it right up! The favors were cupcakes baked by Carpe Cupcake, topped with beautiful fondant toppers from Cakes and Kids! We made the pink cupcake wrappers, with the pink doilies and Alice silhouette to complete the look. Throughout the room we created these little vignettes with stacked tea cups and beautiful pink gerber daisies


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sodium phenylbutyrate powder - oral, Buphenyl (cont.)
PRECAUTIONS: Before taking this medication, tell your doctor or pharmacist if you are allergic to it; or if you have any other allergies. This product may contain inactive ingredients, which can cause allergic reactions or other problems. Talk to your pharmacist for more details.Before using this medication, tell your doctor or pharmacist your medical history, especially of: a certain heart problem (congestive heart failure), kidney disease, liver disease, swelling (edema).This medication contains salt (sodium). Before taking this medication, tell your doctor or pharmacist if you are on a low-salt diet.This drug may make you dizzy or drowsy. Do not drive, use machinery, or do any activity that requires alertness until you are sure you can perform such activities safely. Limit alcoholic beverages.During pregnancy, this medication should be used only when clearly needed. Discuss the risks and benefits with your doctor.It is not known if this medication passes into breast milk. Consult your doctor before breast-feeding.
DRUG INTERACTIONS: Your doctor or pharmacist may already be aware of any possible drug interactions and may be monitoring you for them. Do not start, stop, or change the dosage of any medicine before checking with your doctor or pharmacist first.Before using this medication, tell your doctor or pharmacist of all prescription and nonprescription/herbal products you may use, especially of: corticosteroids (e.g., prednisone), haloperidol, probenecid, valproic acid.Tell your doctor or pharmacist if you also take drugs that cause drowsiness such as certain antihistamines (e.g., diphenhydramine), anti-seizure drugs (e.g., carbamazepine), medicine for sleep or anxiety (e.g., alprazolam, diazepam, zolpidem), muscle relaxants, narcotic pain relievers (e.g., codeine), psychiatric medicines (e.g., chlorpromazine, risperidone, amitriptyline, trazodone). Check the labels on all your medicines (e.g., cough-and-cold products) because they may contain drowsiness-causing ingredients. Ask your pharmacist about using those products safely.This document does not contain all possible interactions. Therefore, before using this product, tell your doctor or pharmacist of all the products you use. Keep a list of all your medications with you, and share the list with your doctor and pharmacist.
Report Problems to the Food and Drug Administration
You are encouraged to report negative side effects of prescription drugs to the FDA. Visit the FDA MedWatch website or call 1-800-FDA-1088.
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I see all these SMG kit cheap right now, Sten, Suomi, Bereta, ect, ect. So which ones are easlly converted? Does anyone make SA kits for any of these? I know one place for SA Sten kit, but allways out of stock. Any advise on how to do this?
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I see all these SMG kit cheap right now, Sten, Suomi, Bereta, ect, ect. So which ones are easlly converted? Does anyone make SA kits for any of these? I know one place for SA Sten kit, but allways out of stock. Any advise on how to do this?
Yeah, this isn't the easiest possible thing you could ever attempt to do. But that's half the fun, right ? I have NO idea where to buy a semi-kit for any of the above mentioned weapons. If your findings are anything like mine have been, you're probably going to have to either have some machining done, or hack-job it together yourself to be semi-only.
My advise is to wait for the BSA III semi sten conversion kit. The SAS III is out there but there is a ton of tweaking that you will need to do to make if function correctly. There aren't any semi designs for the other kits that you mentioned........at least none that you can buy a conversion kit for. Right now most of our guys are working on Beretta 38a semi conversions. I'd say that they are some of the coolest guns I've ever seen. We have guys doing their builds in several different ways and they all seem to good ideas.
You can check the specific builds section of Weaponeer if you are interested.
An UZI. $20 for a semi receiver shell. Buy the weldup kit and weld it together, or buy the complete receiver as a finished item. Either have your FA bolt converted to semi or buy the semi one. Install a semi striker assembly. Modify the lower to semi specs. If you build up as a pistol, just leave the stock off and use the short bbl. As a carbine, you'll have to juggle your parts count and use a longer bbl or extend the short one. Easiest since there is already a factory version and you can use these parts. Not really cost effective unless you can do most of the work yourself, since Vector sells a semi Uzi for around $500-600.
Most other subgun kits will require at least some fabrication of parts. Unless you can do it yourself or have a friend with a machine shop.....
MAC10 or M11/9. Parts are plentiful, mags are cheap, parts are already semi. Base gun parts sets are about $250(from me!).
Yes I wanted to do that, I contacted Etcetera of Ducktown TN about a parts kit, but could never find a complete receiver set, ie all sides, bottom grip, ect. I want one that takes Sten mags, as I bought a bunch of those when they were cheap. Anyone know were to get all the parts to build such a beast?Quote:
Originally Posted by wildmann43
I sell everything but the side plates/center section(frame flat) & mags. I've run a "special" on Roderus(homegunsmith.com), I guess I'll have to extend it to here. It's only fair......
Gunco add for my parts sets
Wildman43, help me out here, were would I get the side plates & center section? Templat to make my own? Blue print? Easy to make? Besides that and the mag, you're telling me EVERYTHING needed is included, right? I want one, if I can find the other info/parts.
Closed bolt, right?
Templates & prints are free on the web. Yes, everything else. Threaded barrel too. Closed bolt semi parts, ready to go. The only unfinished parts are the rear sight, front tabs, magwell & trigger guard, these all are welded to complete the receiver.
I can't help too much, you might live someplace besides hell with restrictive state laws. I'm just making the parts available at a good price.
What do you mean, the mag well comes with it, right?
You don't even say whare you live, at least I filled in the blank on my membership! LOL!
Just kidding, I live where I can have just about anything, I just like to keep things off paper (A) incase of another ban, they (the government) won't know what I have, (B) I don't care for the local FFLs, they charge $50 for a transfer and don't like to order anything. Like if I went in looking for a MAC-11, they'd try to sell me a Lorcin .22 for $250, or something redicuios like that, so then I stumbled onto the 80% scene, never went back! LOL! Thanks for the help man.


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No matter how good we are, there's always room for improvement! This hands-on program will focus on helping improve the anesthesia experience for both the professional and the patient. We will review basic and advanced injection techniques, discuss various anesthesia products that are available to dental professionals and have the opportunity for hands-on clinical participation. You should expect to return to practice with greater confidence in your ability to deliver comfortable and efficient local anesthetic injections, an increased appreciation for the causes of local anesthesia failures and the knowledge to overcome these failures, and a greater sense of ease in recognizing and managing unexpected side effects and complications of local anesthetic injections. This will reduce the anxiety level of the practitioner and bring the practice another step closer to pain-free dentistry for the patient.
In the demonstration lab, participants will use skulls to identify osseous landmarks for more successful inferior alveolar nerve anesthesia, Gow-Gates and Vazirani-Akinosi. Various injection techniques for both maxilla and mandible will be discussed. In the clinical portion, participants will be divided into small groups to simulate or directly practice these techniques, as they prefer. Techniques will include (but are not limited to) inferior alveolar nerve block, Gow-Gates, Vazarani-Akinosi, V2 block and much more.
This workshop is designed for dentists and dental hygienists who wish to expand their understanding of the pharmacologic mechanisms and delivery techniques of local anesthesia and to solve some of the difficulties that arise in obtaining profound anesthesia in the oral cavity.
Tuition: $425 (limited to 24 participants; includes continental breakfast)
Deposit: $145 (non-refundable)
Program: 9:00 am – 5:00 pm
Check-In: 8:30 am
Credits: This activity is designated for 7 units of continuing education credit.
Alan W. Budenz, MS, DDS, MBA, is professor and vice chair of Diagnostic Sciences and Services at Pacific. He has more than 30 years of general practice experience, and has served as clinical group practice administrator and chair of the Department of Diagnostic and Emergency Services at Pacific. A graduate of UCSF School of Dentistry, he has extensive experience in head and neck anatomy, dissection and nerve tract identification, and has lectured internationally on local anesthesia.
Bernadette Alvear Fa, DDS, is an assistant professor in the Department of Integrated Reconstructive Dental Sciences and course director for the local anesthesia curriculum at Pacific. A graduate of Pacific, she was also a clinical instructor at University of Illinois, Chicago, for two years before joining the Pacific faculty in 2010. She currently practices with the Faculty Dental Service Group at the school.


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800 University WaySpartanburg, SC 293031-864-503-5000
The Mary Black School of Nursing at USC Upstate, fully accredited by the Commission on Collegiate Nursing Education (CCNE) and approved by the South Carolina Board of Nursing, is one of the Southeast's most highly regarded nursing institutions offering a four-year degree, as well as the largest BSN program that includes prelicensure and the RN-BSN nursing program in South Carolina. The Mary Black School of Nursing also offers a Master of Science in Nursing which began in the fall of 2014.
USC Upstate offers programs such as on-site instruction, distance learning and inter-institutional articulation to accommodate students who are diverse in background, age, race, ethnicity, educational experiences and needs. The programs rest upon a foundation of partnerships with the community, including health care organizations and health care providers in Upstate South Carolina.
Faculty members of the Mary Black School of Nursing are committed to excellence in teaching, advising and in providing experiential learning opportunities that empower students to become competent professionals who give high quality nursing care to diverse populations. Our graduates practice in 36 states and three continents.
Undergraduate Degree Programs
Graduate Degree ProgramMaster of Science in NursingFor An Unofficial Transcript Review:
Terri Whitaker for the traditional four-year program or
Trish Wade for the RN-BSN program (RN Completion). Include the following in your email:
Uniquely Upstate
Contact Us
Katharine Gibb, Ed.D., MSN, RN
Dean, Mary Black School of Nursing
Deborah K. Charnley, Ph.D., RN
Associate Dean, Spartanburg Campus
Sonya Blevins, DNP, RN, CMSRN, CNE
Associate Dean, Greenville Campus
Terri Whitaker, M.Ed. Director of Nursing Student ServicesAdvisor for four-year, BSN track
Lynette M. Gibson, Ph.D., RN
Director of Research in Nursing
Trish Wade, MBA
RN-BSN Advisor
BSN (Four-Year Track) Application InstructionsAccepting spring 2017 applications
Re-Admission Application: Four-Year Track Only
Application Deadlines:
May 1 for spring semester
Dec 1 for fall semester
Admission Requirements
RN to BSN Application
Applications available for both
fall and spring semesters
Additional InformationNursing Student Handbook
Prerequisites for Four-Year Track
Prerequisites for RN-BSN Track
BSN Policies and Curricula
FAQ: Four-Year Track
Contact Us
USC Upstate
Mary Black School of Nursing
800 University Way
Spartanburg, SC 29303
Phone: 864-503-5440
Faculty/Staff Directory
The University of South Carolina Upstate is accredited by the Southern Association of Colleges and Schools Commission on Colleges to award baccalaureate and masters degrees. Contact the Commission on Colleges at 1866 Southern Lane, Decatur, Georgia, 30033 or call 404-679-4500 for questions about the accreditation of USC Upstate. Comments or Complaints?


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Strength Training
Making your diet and exercise routine work for you (again) is simpler than you think. We asked fitness and nutrition experts to zero in on the challenges that surface after 40 (sluggish metabolism, hormonal shifts, changing body composition), and they came up with 28 small, doable changes. We've grouped their suggestions into three broad categories: strength training, cardio, and nutrition. Choose just one tweak — the one that seems easiest — and try it for a month, about the time it should take you to notice an effect. Then try another, and another. Before you know it, you'll be seeing the results you want.
If you're not doing any weight training, start now. If you are, ramp it up. "Between ages 30 and 50, women can lose 10 pounds of muscle mass. For every pound of muscle you drop, you lose the ability to burn 35 to 50 calories a day," says Pamela Peeke, MD, author of Body for Life for Women. "This means you have to take in 300 to 500 fewer calories a day if you don't want to gain weight. But if you strength train with intensity, you build muscle and preserve your ability to eat with a little more freedom." To get more out of your weight workouts:
Integrate, Don't Isolate
"Instead of working individual muscles, choose exercises that target more than one muscle group at a time," says Kathy Smith, developer of The Matrix Method: Ultimate Sculpt DVD. Multi-muscle moves, such as lunging while pressing weights overhead or doing a squat with a biceps curl, are more time-efficient and burn more calories than single-muscle-group training. Plus, when you work arms and legs simultaneously, you're using your core muscles as stabilizers, so your abs (a prime 40-plus problem area) get worked, without crunches.
Heft Heavier Weights
Beginners need to start with light weights. But if you're still using the same weight you've been lifting for years, now's the time to increase it. Don't worry about bulking up. "In fact, the more you lift, the leaner and smaller you will be, because muscle is more compact than fat," says Kathy Kaehler, author of Fit and Sexy for Life. Start with eight reps of an exercise, using a weight that's slightly heavier than you're used to. As soon as you can comfortably complete 12 reps, increase the weight the next time you work out.
Alternate Training Patterns
Try an easy-hard program: "If you give your muscles time to totally recover, you'll get better results," says Douglas Brooks, an exercise physiologist in Mammoth Lakes, California. One week, limit your usual strength workout to one set for each exercise. The following week, go back to harder multi-set sessions, doing two to three sets of eight to 12 reps with heavier weights. Then switch back.
Combine Sets
"Instead of doing extra sets or more exercises for the same muscle groups, do back-to-back training," says Wayne Westcott, PhD, fitness research director at the South Shore YMCA, in Quincy, Massachusetts. That means making your muscles work to fatigue — twice. For example, if you're doing a chest press and you normally do 60 pounds for three sets, try reducing the weight by about 10 percent, to 50 pounds, after the first set; without resting, do as many reps as you can until you work your muscles to fatigue again. "When you do the second set immediately, you'll target the slow-twitch fibers of your muscle, because you've already worked the fast-twitch ones to exhaustion," Westcott says. "This stimulates better muscle growth."
Slow Down
"When you move through weight-training exercises too quickly, you're using momentum instead of muscle to lift the weight," Westcott says. This not only decreases the effectiveness of the exercise but also increases the risk of joint injury. "Aim to do a set — eight to 12 reps — in a little over a minute, about six seconds per rep," he says. Slowing your pace can also be an intensity technique: By adding a one- to two-second pause in the fully contracted position, or the "top" of the move, "You'll get stronger fast," says Westcott, whose research on superslow lifting showed 50 percent strength gains.
Mix Your Methods
"Changing exercises and the tools you use — bands, kettlebells, medicine balls, cables — helps you target different muscle fibers since you use a different range of motion and have to stabilize differently," Brooks says. "Because they offer variable resistance, bands and cables don't feel the same as dumbbells or a bar, so they'll work the muscle differently. Change exercises every three weeks or so to avoid a plateau." Consider hiring a trainer for a monthly routine update.
Stretch Yourself Stronger
"In three different studies, we've found that if you combine strength training with flexibility training, you get 19 percent better strength gains," says Westcott, whose book Specialized Strength Training has stretches for every muscle group. Adding in stretching doesn't mean you'll have a longer workout: "If you stretch the muscle for about 30 seconds right after you train it, it gives you something to do while you rest between exercises."
Take a Day Off — Really
Strength training causes microtrauma in the muscle and the connective tissue, stimulating the cells to start rebuilding, which is what increases muscle mass. "The old advice was to rest for 48 hours," Westcott says. "New research says that it takes 72 hours to accomplish repair and rebuilding, so instead of strength training every two days, switch to every three and you'll actually see better results." If you want to work out more often, train different muscle groups at each session.
Cardio Conditioning
"If you're not doing cardio three times a week, you need to start," Peeke says. "And if you're up to three weekly workouts, try to add more sessions. After 40, you have to try to do it every day to keep your metabolism humming: Deliberately knock out 300 to 400 calories on an elliptical trainer, a treadmill, a Spinning bike, whatever. Walking also counts." Cardio workouts, unlike strength training, can be done every day. "It's a lower-intensity stimulus on your muscles for a longer period of time," Westcott notes. "But if you want to take your cardio training to the next level, you have to alternate hard-training days with easier walking days so your muscles have time to recover."
Break Out of Your Rut
Try a new activity, class, or machine to shake your muscles out of complacency. The more you repeat a certain activity, the more efficient your muscles become, so you burn fewer calories. Can't sever your attachment to the treadmill? Change the incline to increase intensity and vary the movement: "You get the same results from a three-mile-per-hour walk on a treadmill at a six percent incline — and get the same calorie burn — as from running on a flat surface at a quicker pace," Brooks says.
Focus for Results
Reality check: Do you bring stacks of stuff to read while you're on the bike? "If you can focus on something else while you're working out, you're not doing it hard enough," Kaehler says. Listening to music is fine, however; the tunes you pick can actually help you kick up your effort.
Do a Condensed Cardio Session
"Get it out of your mind that cardio has to be 30 to 50 minutes every time to be meaningful," Kaehler says. Alternate two vigorous 20-minute workouts with three or four longer workouts every week. On the two days a week you strength train, do a 20-minute interval workout after you finish the weights. Increase the speed, incline, or resistance every five minutes to keep yourself working. On cardio-only days, break those longer sessions into three or four 15-minute bouts on different machines.
Push Your Comfort Zone
"I see women who walk at the same pace every day," Smith says. "To really see results, you have to push yourself out of your comfort zone at least 10 to 20 percent of the time. I explain it in terms of expressions: You've got your happy face on when you're walking with your girlfriends. Every once in a while, you need that determined face, where you're almost breathless and thinking, 'I can do this for only 90 seconds.' It's those 90-second spurts that really improve your fitness level."
Try Circuit Training
"My secret psych-up for circuit training is that I feel like I can do anything for 30 seconds or a minute, so I push myself much harder when I work out in a circuit," Kaehler says. Since you're constantly changing activities, you tend not to slow down, the way you would if you were on the treadmill for 30 minutes. "When you're doing a circuit, you burn about seven calories a minute," Westcott says. "That's about 200 per half hour."
Circuits are easy to create at home: Just alternate a cardio move with a few strength exercises, as in the following example:
- Jump rope (or do jumping jacks) for 30 seconds to one minute, then grab some weights and…
- Do as many biceps curls as you can in one minute, then…
- Do as many lunges (alternate legs) or squats as you can in one minute, then grab some weights and…
- Do as many overhead triceps extensions (work arms one at a time) as you can in one minute, then…
- Jump rope for 30 seconds to one minute, then rest 30 seconds. Repeat this circuit two or three times.
Clock Your Efforts
There's nothing like using a stopwatch to assess your intensity. Make one of your weekly workouts a timed one. If you're a runner, find a hill and run repeats: Run up, timing yourself, and then jog back down. Repeat eight to 10 times, trying to continue running up the hill in the same amount of time. If you're a walker, map out a mile and time how long it takes you to walk it. Now push it: If you walk a 20-minute mile, shoot for 17 to 18 minutes; if you pump out a 15-minute mile, try for 12 or 13.
"These push-the-pace workouts really improve your underlying endurance," Smith says. When you find that they get too easy, try to do them at a faster pace.
Love What You Do
"Pick an activity you enjoy, whether it's soccer, golf, rock climbing, or cycling, and you have a built-in motivation to do more of it because you'll want to improve your skills for your sport," Brooks says. "If you're excited about something, you're motivated to become proficient at it and to do it more frequently, which will translate into results."
Discover Centering Activities
Sometimes it's not about the calorie burn but about rebalancing your chemistry. When stress hits, adrenaline mobilizes your fat cells to discharge their energy stores into your bloodstream. Cortisol then grabs the excess and stashes it in your abdomen. "Learning to manage our stress response so we're not draining our systems, which can disturb metabolism and lead to weight gain, is a key factor here," Smith says. Choose the activity that you find most meditative, whether it's yoga, hiking outdoors, or stretching. Do it regularly.
"You actually need fewer calories now than you did in your 30s," Peeke says, "in part because your metabolic rate slows due to the aging process." Try these nutritional strategies to help you reclaim your waistline.
Don't Cut Calories, Redistribute Them
"Eat every three to four hours, and you'll find your cravings are under control, and when dinnertime hits, you're not foaming at the mouth," Peeke says. This pattern gives you the best chance for the lowest body fat, the optimum muscle mass, and the highest level of satiety.
If you're waking up at six a.m. or so, you'll probably want to eat five times during the day. Wake at eight? Cut out one snack. The following is Peeke's eat-smart schedule:
- Preworkout: A cup of coffee or tea, half a banana or half an energy bar
- Breakfast: Egg-white omelet with veggies, or oatmeal with blueberries
- Midmorning: Low-fat yogurt (six ounces) with sliced almonds, or one low-fat string cheese and a small fruit
- Lunch: Turkey wrap or grilled fish or poultry on a bed of greens
- Midafternoon: Hummus with carrots, two Wasa crackers with low-fat peanut butter, or a protein shake with a scoop of whey or soy-protein powder
- Dinner: A large serving of vegetables and some protein, plus a piece of fruit
Hydrate, Hydrate, Hydrate
"If the body's cells don't get enough water, they become less efficient," Brooks says. Drink three to four ounces of water every 15 or 20 minutes during your workout and try to sip frequently throughout the day.
Drink Less Alcohol
"If you drink, you'll lose only a third of the amount of weight as someone who doesn't," says Christine Hart, RD, director of a nutrition consultant service in New York City. "One jigger of alcohol acts like 10 grams of fat in the body." The quickest way to trim down is not to drink for two weeks. "You'll drop the three to four pounds of fluid that the alcohol retains and lose up to an inch from your waist," Hart says. Once you see results, you can add back one or two glasses a week, max.
Do the Math
"Ideally we should eat approximately 11 times our body weight in calories per day, as well as any calories burned in workouts," says Connie Barnhart, a certified fitness trainer and weight-loss counselor in Park City, Utah. "If you weigh 120 pounds, your baseline is 1,320 calories, plus 350 calories per day in exercise, for about 1,700 calories." It is easy to eat much more than that, so she suggests having six or more servings of fruits and vegetables, three to four servings of protein (10 to 15 grams per serving) and three to six servings of whole grains.
Balance Your Intake
Crave a cookie? Have it. "Just think about what you can cut out of another part of the meal — like salad dressing," Hart says. Want wine with dinner? Order a white fish, like sole, instead of salmon and you'll balance out your calories and fat. "It takes only 50 calories a day — maybe an Oreo — to add five pounds a year," Barnhart says.
Be Carb-Smart
"Carbs are stored as fat if they're not used for energy within about two days," Hart says. "Be strict with portions, keeping them to a half cup, or the amount that would fill an ice cream scoop just to the top." If you want to maintain your weight, you can eat 180 grams of carbohydrates a day, and if you exercise for a half hour, you get an extra 20. Each slice of bread has about 20 grams of carbs, and a baked potato has 50. The average dessert has 90.
Count Your Tastes
Be mindful of the way that random bites add up. "One french fry can have 60 calories and five grams of fat," Hart says. "If you pick eight fries off someone else's plate, you're taking in 500 calories. One forkful of cheesecake, carrot cake, chocolate mousse, or pecan pie is about 60 calories and two to three grams of fat."
Yes, You Need to Eat Breakfast
"The data shows that the number one predictor for a healthy life at a healthy weight is — yes — a healthy breakfast," Peeke says. "According to the National Weight Control Registry, 78 percent of those who maintained a weight loss of between 30 and 50 pounds ate breakfast every day. Just do it."
Do More for Your Core
If there's one body part that shouts "over 40," it's the abs. Years of crunches may have strengthened these muscles, but are they still shaping them? These three moves will nudge your gut out of its rut.
Research at San Diego State University showed that the bicycle (lie on your back, right leg extended and left knee bent toward chest; touch your right elbow to your left knee; repeat on other side) works a large number of abdominal muscles at once, so it's one of the most effective exercises you can do.
Ball Crunches
Another great abs move, according to the San Diego study: crunches on a fitness ball. Aim for three sets of 10 reps; keep your abs pulled in throughout the move.
Side Lifts
Lie on the floor on your side, legs stacked on top of each other. Prop your torso up on your bent forearm, with legs bent (easier) or straight (harder). Lift your hip off the floor so your body forms a straight line from shoulders to legs. Hold for a count of three; lower to floor. Repeat five to eight times; then switch sides and repeat. "You really have to use core muscles and obliques to do this, but you won't think about the fact that you are working your abs," Kaehler says. "It's a great way to sneak in some abdominal work."
Originally published in MORE magazine, March 2007.
Next: Are You Working Out Hard Enough
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The buzz from Bunkergate 2010 continues…
Check out two very good columns about the bunker grounding that cost Dustin Johnson a PGA championship. Former Orlando Sentinel golf writer and CBS Sports.com senior writer Steve Elling writes that Johnson is to blame.
"While all the shrugs, handwringing and finger-pointing was going on, Johnson admitted he never read any rules sheet. Now, of course, he knows he should have."
James Achenbach of Golfweek.com writes that golf should be governed by common sense.
"Plain and simple, there should be no such thing as a bunker or a hazard in an area where fans and vehicles have trampled the ground and left it looking like a cow pasture or goat playground."
It's a shame that an obscure technicality cost Dustin Johnson a chance at a title he had a very good chance of winning. But the rules are the rules.


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Author(s): Brown, Alan; Wiggins, Heather Adel
ISBN: 9780811735407 / Paperback / 3/30/2009
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Edition, Cover Design, etc may vary from the eCampus.com description. Please refer to the seller's comments before ordering. Marketplace sellers are required to ship by the end of the 5th business day. Items are not returnable to eCampus.com. Orders cannot be cancelled by eCampus.com.


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Volleyball Looks To Clinch Top-3 Seed In Road Match At George Mason
Live Stats l Live Video l EIVA Standings l @PrincetonVolley
Only four teams get to qualify for the EIVA playoffs each year, so every spot is a precious one. But the difference between the third and fourth seed is pronounced.
Need proof? Find the last fourth seed to reach the EIVA championship match.
Better yet, don't waste your time.
Since Princeton became a varsity program in 1997, it has reached two EIVA championship matches. Both times, it was at least the third seed; during that time frame, no fourth seed has ever reached the final.
Princeton can clinch at least the third seed for the 2014 EIVA Championships with a victory Friday night at George Mason (7 pm, Ivy League Digital Network). The Tigers have already assured themselves a spot in their third straight semifinal, a feat they haven't accomplished this century.
Princeton (14-8, 9-3 EIVA) clinched a bid in the playoffs last weekend with its win over NJIT, but the final spot in the postseason is still up for grabs. George Mason (13-12, 7-5 EIVA) will play a home-and-home series with Princeton over the next two Fridays, and would actually push the Tigers to the fourth seed with a sweep.
A split or a Princeton sweep would open the door for Saint Francis (10-13, 5-6), which is a half game back of Mason and hosts Penn State this weekend. The Red Flash play at NJIT and Rutgers-Newark to close the season, and they would win any two-team tiebreaker with the Pioneers because of a better individual set record between the two teams.
Of course, that is neither here nor there for Princeton, which just wants to win Friday and forget about the fourth seed and a semifinal showdown with host Penn State.
Princeton has won seven of its last eight matches, and has gotten All-East quality play from its junior rightside starter Cody Kessel. The former EIVA Newcomer of the Year leads the team with 3.51 kills and 4.01 points per set. In the playoff-clinching win at NJIT last weekend, he had 15 kills, five digs and three blocks while hitting .619 during a 3-0 win.
Of course, he hasn't been alone in the stellar play for Princeton. Senior Pat Schwagler, another former Newcomer of the Year, is averaging 3.9 points per set and is one of the league's best two-way players. The middle duo of Will Siroky and Junior Oboh has continued to elevate Princeton's blocking game, though head coach Sam Shweisky is looking to keep involving them in the offense.
Freshman setter Chris Kennedy may return from injury this weekend, and both his assists and service game were big reasons for Princeton's push towards the top of the EIVA standings. Depth at the setter position can be a scarcity in men's volleyball, but Shweisky was fortunate to have it this season. Senior tri-captain Davis Waddell kept Princeton's momentum alive, especially with a 41-assist effort in a 3-1 win over Saint Francis.
Princeton is 1-5 against George Mason over the last three seasons, but its lone win was a huge one. The Tigers concluded the 2012 regular season with a 3-2 road win at George Mason, and that clinched its first of these three straight trips to the postseason.


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ZF-10898: PATCH: Allow loading application.ini.dist (application.*.dist) similar to phpunit.xml.dist
PHPUnit allows the ability to load a phpunit.xml.dist file in place of the phpunit.xml file if the phpunit.xml file does not exist. http://phpunit.de/manual/current/…
In keeping with that convention, my applications ship with an application.xml.dist or application.ini.dist. Unfortunately, when Zend_Application#_loadConfig() is given a string of "application.ini.dist", the "dist" is the only part of the suffix evaluated...the .ini part is ignored. This causes an exception:
Zend_Application_Exception('Invalid configuration file provided; unknown config type');
I propose a patch to honor *.dist files and if accepted, I'd like to push it through.
For the record, I'm against this "functionality". The reason for this is that phpunit is shipped with a basic configuration file to run a vanilla setup. Since with ZF it's mandatory to write your own config file, there's no reason why you wouldn't call it application.ini (or whatever) right-away yourself.
@Dolf: a prime use case for having a ".dist" file is for version control purposes. The basic settings intended for production are put in that file, and checked in; individual developers copy this to "application.ini", and make changes specific to their own environment -- and exclude the "application.ini" file from versioning by their VCS. It's a very sane practice, and one we've been using with the ZF site for some years.
Wil, I think we should move forward on this.
Fixed in trunk and 1.11 release branch.
Wil, in what revisions did you implement this? I think it's breaking my application...
Since this is new functionality and not a bug, I also fail to see why it was implemented in a mini version. Sorry if I'm a gamespoiler here 8)
It was implemented into 1.11.5.
I also fail to see why it was implemented in a mini version. Sorry if I'm a gamespoiler here
No worries. Valid point. I saw it as a minor enhancement rather than a new feature, but I suppose it could be interpreted differently.
I think it's breaking my application
That's not good. Can you tell me what issue(s) you are having with this so I can check it out? Thanks.


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Royals Set New High For ODAC All-Academic Team
Eastern Mennonite University set a new high for student-athletes named to the annual Old Dominion Athletic Conference All-Academic Team, as 80 Royals were honored. Last year EMU landed 61 on the list. All of EMU's ODAC-sponsored sports were represented on the All-Academic Team. Men's volleyball competes in the Continental Volleyball Conference and is not eligible for the ODAC tea ...More


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What is Aller-chlor?
Aller-chlor, with active ingredient chlorpheniramine, is an antihistamine used for the treatment of allergies and atopy.
Who is it for?
Chlorpheniramine is an antihistamine used in the treatment of allergies, including inhalant allergies (atopy). It can be used to ease itchy skin, rashes, and other signs of allergies.
How does Chlorpheniramine work?
Chlorpheniramine is given orally. Always follow the dosage instructions provided by your veterinarian. If you have difficulty giving the medication, contact your veterinarian.
Duration of treatment depends on reason for and response to treatment.What results can I expect?
Chlorpheniramine will not cure allergies, but may help ease some of the symptoms, such as scratching and licking. It generally works within several hours of giving the medication. The effects are short, however, so chlorpheniramine is generally given more than once a day.
What form(s) does it come in?
Please click on "More Information" for possible drug and food interactions with this medication.


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James Hayhurst
Date of Birth: 15/12/1952
Skydiving since: 1972
Number of Jumps: 10,660
Veteran style and accuracy competitor, starting with 1976 World Championships in Rome (gold medal, team accuracy). Many time US National Champion; several times CISM Overall World Champion; numerous FAI medals over the years.
When asked what he felt was his greatest achievement; what had given him the most pleasure – he answered « Developing two popular accuracy parachutes (the Classic, the Zero) and for twelve years, organizing the Arizona Classic: giving the gift of memories that last. Most of all, the friendship and respect of my fellow competitors. ».


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Volleyball Pushes Win Streak To Five With Sweep Of NJIT
The Princeton men's volleyball team outlasted NJIT through a marathon first set and ran its win streak to five matches with a 3-0 home win over the Highlanders Tuesday night in Dillon Gym.
The victory moves Princeton within a half game of first place in the EIVA, and it also puts the Tigers back at the .500 mark overall for the first time this season. After losing its first five matches, Princeton has won six of its last seven, including its current streak of five straight.
Tuesday's victory over NJIT took plenty of work, especially in an extended opening set. Princeton killed off four set balls before a kill by Devin Stearns evened the set at 30-30. Freshman Chris Kennedy, the reigning OffTheBlock National Freshman of the Week, took care of the final two points on his own, stringing together back-to-back aces to clinch a 32-30 win.
While the final two sets would be competitive, Princeton was able to take control late and finished the match with 25-20 and 25-21 victories. The Tigers are now 5-1 in the EIVA, a half match behind both Penn State and Harvard. The Crimson will come to Princeton Saturday at 4 pm, which follows Friday's 7 pm showdown with Sacred Heart.
Stearns led Princeton with 15 kills and hit .429, while junior Cody Kessel added 11 kills in the win. Junior middle Cody Kessel had five blocks, three kills and three service aces, while freshman middle Junior Oboh had five kills and three blocks.
Kennedy paced the offense with 37 assists and added eight digs, while junior Tony Ensbury led the defense with 11 digs. Senior Jeff Stapleton came off the bench and added four kills without an error.


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My Brother's Bride (Mere Brother Ki Dulhan) Showtimes and Tickets
Read Movie Reviews about My Brother's Bride (Mere Brother Ki Dulhan) Write a Movie Review for My Brother's Bride (Mere Brother Ki Dulhan)
Release Date: 2011-09-09
Genre: Comedy, Romance
Rating: NR
Duration: 2hrs 25min
"Mere Brother Ki Dulhan" is a quirky romantic comedy set in the world of the upper middle class in Northern India. Kush Agnihotri is looking for the ideal Indian bride for his brother Luv Agnihotri who stays in London. In his quest, Kush goes through an array of wacky encounters with several families until he finally finds that perfect girl in Dimple Dixit, the craziest/wackiest girl he has ever known. Both the families meet. Formalities completed. Preparations proceed in full swing. And just then, our hero Kush falls in love with Dimple... his brother's dulhan. What follows is a comical and unpredictable series of events in this unusual topsy-turvy tale of love.
Cast and Crew
- Starring
Imran Khan, Katrina Kaif, Ali Zafar
- Directed by Ali Abbas Zafar
- Written by Ali Abbas Zafar
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SIDS Regional Preparatory Meeting, Caribbean Sub-Region
20 Jun 2011 - 20 Jun 2011The Regional Preparatory Meeting for Caribbean subregion took place in Georgetown, Guyana on 20 June. The meeting was hosted by the Government of Guyana and opened by Guyanese Minister of Agriculture. It was attended by delegates from 10 Caribbean member States, some NY-based delegates representing AOSIS, UN agencies and regional organizations, totalling over 50 participants. The outcome report will be available in due course. More Information
Georgetown, Guyana
Georgetown, Guyana


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Our cotton twill vest from Schott is inspired by the Air Force's C1 survival vest, first issued in 1944. It contained essential gear, like flares and fishing kits, for pilots who had to ditch behind enemy lines. Unlike the bulky backpack survival kits it replaced, the C1 allowed items to be evenly distributed throughout pockets for maximum comfort and maneuverabilityassets that are just as important for today's traveler. The original C1 was one-size-fits-all, but ours is adjustable thanks to two back straps. Nine exterior pockets and two interior passport pockets.
Men's sizes S/M (22" wide at chest), L/XL (26" wide at chest).
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Nice looking vest with lots of pockets. It's so hard to find outerwear without velcro closures (which I absolutely hate), that I don't mind the slight inconvenience of buttons. This one only uses buttons and snaps. Tall people take note: The L/XL size is closer to L, and like most clothes made in China, this is cut too short.This was my first purchase from the NG store, but given that this is is another typical Chinese import, it feels more like a [@] shopping experience, and for that reason I am checking the not recommended button.National Geographic, I expected much better from you.
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On the chilly fall evening of November 9, 1965, a bright, full moon in a cloudless sky shone down on the streets of New York City. Workers on Wall Street poured out of the myriad office buildings and headed toward the subways and bus stations on their way home.
Most left work at 5 p.m. and soon were down the subway stairs, through the turnstiles and boarding the trains. The IRT line picked up riders at the Wall Street Station, and then headed under the East River toward Brooklyn.
At 5:27 p.m., the train suddenly stopped just as it went under the East River, and the lights went out. Down in the caverns of the city subway, it was pitch black. The subway cars were overcrowded as usual. People routinely put up with cramming because of the relatively short ride. Every seat was occupied, and double rows of standers held onto high bars or onto poles by the entrance doors in the cars.
Sighs were heard and the impatient shuffling of feet. There were no announcements explaining why the lights were out or why the train had stopped. The passengers began to sing songs to pass the time. A few arguments broke out. It was hard to breathe without circulating air and with so many bodies. After a while, the conductor and driver walked along the catwalk with flashlights, asking for patience until the situation was made clear. The stuffiness in the train was becoming oppressive.
An hour passed and no news. Passengers thought the problem was with their particular train. Some started chatting to calm nerves and pass time. However, several riders could not really take the tension and began smoking in the now sweltering cars. It was hard to breathe as it was. Now the smoke was choking the other riders. The majority overruled, and the smokers put out their butts.
Two, three, four hours passed. Conditions were critical with some feeling too unnerved, some feeling ill. There were arguments and testiness as the passengers sat and stood in the dark, literally, uninformed of the problem. Then, after four hours stuck under the East River in a dark tunnel, there was some change.
City firefighters descended onto the tracks and began evacuating the train. They guided those stranded riders to pass to the back of the train holding hands in a human chain, through all the subway cars and out the last car. There, three firefighters helped each rider down from the train and up onto the two-foot catwalk to head back to the Manhattan side station to an escape hatch in the street. With big spotlights, the firefighters helped each passenger climb up the steep escape ladder to the street exit that led out near Wall Street and Water Street that was actually right by a big firehouse and finally out onto the dark street.
Still thinking the problem was with the one train, some passengers were anticipating TV cameras and comfort. When my husband surfaced, a firefighter asked him "Where do you live?"
"Brooklyn," replied Don.
"Well, you have to walk up to the Manhattan Bridge and cross over to Brooklyn." The Manhattan Bridge is by Chinatown. He was on Wall Street a few miles uptown.
"What!," said Don. "I was expecting coffee and a donut from the Red Cross."
"No buddy. The whole city has been blacked out since 5:27 p.m."
Don got on the train at 5:15 p.m. If only he missed that fateful train!
Well, at least the mystery was over. Now the long trek home to Flatbush began. A young girl of about 18 or 19 years old latched on to Don. She was very scared and only knew her stop, Columbus Circle. She was totally lost.
They walked along to the Manhattan Bridge, along with throngs of others stranded in downtown New York City. Along the way, they noted many pubs and bars lit by candles with many merry makers making a party of the dilemma. Bars were probably giving drinks free, as the ice was melting and cash registers not working.
The bridge was jammed with cars coming to pick up family or friends stranded in the city, or with cars heading to Brooklyn. Walkers were by the side rails of the bridge. Car lights helped, or it would have been a difficult trip.
One of the bridge, drivers gave Don and the girl a lift to Grand Army Plaza and Flatbush Avenue. From there, the girl found a phone booth, called her father, and he came and got them, then drove Don home to Flatbush where I was anxiously waiting. Don did call me at one point from a public phone booth. Gratefully, the phones worked.
Meanwhile, I was due to give birth, and I was a wreck when the lights went out. I was worried about Don, but I was also worried that I might have a natural childbirth, with no meds! Could I even get to a hospital? It was a worrisome night. Don, of course, had been in the dark both physically and mentally, not knowing what was happening, like in a capsule.
During the long night, I had signs of labor. Our two toddler boys were also with me. My parents who lived nearby came to help if needed. Symptoms subsided with bed rest, and Christopher actually arrived two weeks later than my Thanksgiving due date.
Ironically, when Don came to Peck Memorial Hospital to visit the baby and me in December, whom do you think he ran into? The very young girl he had been stranded with during the subway blackout adventure one month earlier! She was also visiting a patient. Strange twist of fate!


text: Give your bedroom a new look with the Natures Splendor Queen Dust Ruffle by Patch Magic Quilts. Bears, moose, and ducks populate scenes of mountain vistas and forest lands in the colorful Natures Splendor patchwork quilt bedding collection by Patch Magic Quilts. The Patch Magic Natures Splendor quilt bedding collection features colorful scenes accented by check patterns and solids.


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I thought I would bring this blog out of dormant status to report the following…:
It appears that one of my postings about a well-known Fundamentalist Baptist fraud must have struck a nerve!
Here's the message:
Name: Robert
Email: firstname.lastname@example.com
Comment: Are you a Christian…? I have only read one article of yours, the one on Riplinger. What you wrote is undoubtedly true, but if you are a Christian, which verses of Scripture do you specifically think justifies your saying, "Bring it on BITCH" once, let alone twice. Such speech is not Biblical and not of Christ, it is carnal and brings shame on Christ and also misrepresents the people you quote and makes it even appear as if they endorse your vulgar, violent attitude or that you are even part of their organization. You undermine the good you seem to have desired to do. Please remove those carnal comments, or be honest and make it perfectly clear that you are not part of the way of life organization and they do not endorse your vulgarity or attitude. I have not read any of your other blogs to see if this is a pattern, but just from what you have written above here on this contact page, your use of "jack crap" and that you were "screwed" out of a job, does seem to display a carnal attitude. Are you a Christian? Do you represent Christ, which is what Christians are supposed to do… be His ambassadors, representing Him, with His words. If you are a Christian, please pray about this. God bless you as you seek Him.
Time: September 5, 2014 at 2:32 pm
IP Address: 220.127.116.11
Contact Form URL: http://politicalbyline.com/contact-me/
Sent by an unverified visitor to your site.
I tried sending this guy a message back and it came back as an invalid e-mail address. For the record, he is talking about this posting here, which was written four years ago. At that time, I was a bit more angrier about things that happened to me, when I was involved with some of the local Fundamentalist Baptist crowd around here.
Furthermore, let me just say this; if you are going to have the guts to write me and complain about how I write stuff; at least have the stinking gonads to include your real e-mail address. otherwise, keep your judgemental, two-bit pharisee comments to yourself.
For the record, I was not then, and still am not now; involved with any sort of a Church now at all. The above little e-mail and judgemental, pharisaical mentality of the person who wrote me, is a classical example as to why. The IFB's doctrine, for the most part is right on point. However, the stupidity, like above, is basically why I quit hanging around in the them circles. Not to mention the fact, that I had a pastor, This one here to be specific, do me really dirty. I won't get into what happened, but it was enough to send me packing. Do not let those smiling faces fool you; those two guys on the front of that page are very, very evil, rotten, no-good people.
Sort of like this person who emailed me.
Okay, back to dormant status!


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Roseville neighbors protest towering duplexes
Builder continues work — bringing in fill dirt to "lower" height?
Julie Stalmer 7:15 p.m., June 25
Wonder Lake, Denali National Park, Alaska
Photo by Derek Ray
Posted August 19, 2012
Julie Stalmer 7:15 p.m., June 25
Ken Harrison 3:35 p.m., June 25
Walter Mencken 2:02 p.m., June 25
Josh Board 12:58 p.m., June 25
Charlie Morgenstern 11 a.m., June 25
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Dave Rice 9 a.m., June 25
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One of my favorite ways to spend a wet, chilly day is at Glassometry Studio in Odell. The studio is always warm with the glass ovens fired up and the staff is really friendly and helpful. You can blow-your-own decorative pears, apples or pumpkins for the harvest season, or get an early start on Christmas gifts and make your own ornament, icicles, or wine glasses.
If making your own isn't your thing, they also have a great gallery that showcases pieces by owner, Laurel Marie Hagner, as well as other resident artists.
Glassometry Studio is just off of Hwy 35, right before the turnoff to Odell. On your way there or after, stop by Wy'East Vineyards just across Hwy 35. They will likely be crushing grapes right outside the tasting room, jump in and help sort or sit back with a glass of their Cloud Cap, a Pinot Port-style wine and watch the action!


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Our Holiday Inn Express® Lake Wales North - Winter Haven hotel is conveniently located just 5 miles from LEGOLAND Florida and is a preferred hotel of The Sun Conference in Central Florida.
Business travelers love our hotel's location in Lake Wales because it offers amenities specifically tailored to their needs, such as a 24-hour Business Center with copying, printing and a
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Business travelers love our hotel's location in Lake Wales because it offers amenities specifically tailored to their needs, such as a 24-hour Business Center with copying, printing and a personal computer. We also have free high-speed wireless Internet access. In addition, our hotel is near area corporations, such as Citrus World Inc, Florida Natural, Hesco, Amphenol, Kegel, Lake Wales Medical Center and State Farm.
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May 24, 2013, New York, NY – His Eminence Timothy Michael Cardinal Dolan and the Board of Trustees of Catholic Charities of the Archdiocese of New York honored Eugene M. McQuade, Chief Executive Officer, Citibank and Stephen J. Brogan, Managing Partner, Jones Day at its Gala Benefit at The Waldorf-Astoria in New York City yesterday, May 23, 2013 at 6:30 p.m.
"The Catholic Charities Annual Gala permits us to create stronger partnerships among New Yorkers," stated Executive Director Msgr. Kevin Sullivan. "Our outstanding honorees, their colleagues and friends along with generous Catholic Charities donors come together to ensure that New Yorkers in need – non-Catholics and Catholics alike – are helped with meeting basic human needs so that they might live their lives in greater dignity."
This signature black tie dinner convened a dynamic group of New Yorkers from the worlds of business, philanthropy, culture, fashion, law, media, politics and religion who share a deep concern for the well-being of our fellow New Yorkers in need. It raised close to $2.3 million.
Pat Battle, anchor for NBC 4 New York, served as Mistress of Ceremonies. Award-winning actress, singer and recording artist Liz Calloway, who held leading roles in several Broadway productions including Miss Saigon and Cats, performed live.
Over the course of a career spanning more than three decades, honoree Eugene M. McQuade distinguished himself as a business and industry leader. Before joining Citi as Chief Executive Officer of Citibank in 2009, he served as Vice Chairman and President of Merrill Lynch Banks (U.S.) and previously had been President at Freddie Mac, Bank of America and Fleet Boston Financial. He is a Trustee to the Boys & Girls Clubs of America and the American Ireland Fund.
"Tonight is a celebration of the terrific work Catholic Charities does every year to ensure that our neediest New Yorkers, regardless of faith, get the support they need to improve their lives," said Mr. McQuade. "I'm gratified and humbled to be recognized, but tonight is about shining a spotlight on the enormous positive impact Catholic Charities has on our city."
Fellow honoree Stephen J. Brogan, Managing Partner of Jones Day since 2002, began his career with the firm while still a student at Notre Dame Law School. He worked as Deputy Assistant Attorney General at the U.S. Department of Justice from 1981-1983. He serves as Chair of the Academic and Faculty Affairs Committee of the Board of Trustees of the University of Notre Dame. He is also a member of the Board of Trustees of the Cleveland Clinic.
"The long history of Catholic Charities' dedicated and selfless service to people in need in the City of New York is a very important manifestation of the Catholic Church's commitment to social justice and to the care of the less fortunate," said Mr. Brogan.
About Catholic Charities of the Archdiocese of New York
Catholic Charities, a federation of approximately 90 agencies and programs located throughout the 10 counties of the Archdiocese of New York, helps solve the problems of New Yorkers in need – non-Catholics and Catholics alike – with services that protect and nurture children, resolve family crises, assist the hungry and homeless, support the physically and emotionally challenged, and integrate immigrants and refugees. For more information on how to donate or volunteer, please visit our website at www.catholiccharitiesny.org.


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Fifty Classic Ski Descents is a visual and inspirational feast of ski mountaineering in North America.
We promote fair labor practices, safe working conditions and environmental responsibility throughout the Patagonia supply chain.
Below are the suppliers that impact the Fifty Classic Ski Descents of North America
by Chris Davenport, Art Burrows and Penn Newhard (hardcover book)
View our supply chain


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Gregory Jennings Jr. (twitter: @GregJennings)
Position: WR
Height: 5-11 Weight: 195 lbs.
Born: September 21, 1983 in Kalamazoo, MI
High School: Kalamazoo Central
College: West. Michigan (school history) (Jennings college stats)
Drafted by the Green Bay Packers in the 2nd round (52nd overall) of the 2006 NFL Draft.
Weighted Career AV (100-95-...): 65 (732nd overall since 1950)
2-time Pro Bowler (fine print)
Other SR Links: College Football at Sports-Reference.com
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