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Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!
Learn about a host of diabetes-related topics such as how many Americans suffer from this disease to how to easily adjust to a new diet after diagnoses. This section will provide you with the information you need to make informed dietary decisions regarding diabetes.
Diabetes is a scary thing, but it can be preventable, especially when it comes to adjusting your eating habits. New studies are now showing that certain fruits can be helpful at reducing your risk if consumed on a regular basis.
Here is a list of the some of the best fruits that could help lower your risk of diabetes.
Loaded with flavonoids, which are natural compounds, blueberries are one of the best fresh fruits you can eat.
Blueberries are rich in antioxidants, and contain vitamins A, B and C. These antioxidants and vitamins have been shown to reduce free radicals in the body that can lead to harmful health conditions, like certain cancers.
In addition to this, blueberries have been shown to promote urinary tract health as well as digestive health.
They are a great snack that can be incorporated into any diet.
In terms of helping prevent diabetes, the 200,000 participants in the study conducted by the U.S. National Institutes of Health, found that those who consumed higher amounts of blueberries weekly had a 23% lower risk of developing diabetes.
Apples are actually a pretty healthy snack staple, simply because they taste great and are packed with a number of other health benefits.
Apples are packed with immune-boosting flavonoids, and have been known to satisfy hunger between meals. This is because apples contain a type of fiber called pectin, which in some cases has been shown to help people lose weight.
In other studies, like the Iowa Women's Health Study, it was reported that consumption of apples may be linked to a lower risk of coronary heart disease and cardiovascular disease. Experts attributed these heart-healthy benefits to the antioxidant compounds found in apples.
Studies have also shown that people who eat more apples may be less likely to suffer from metabolic syndrome, a group of symptoms that is linked to an increased risk of heart disease and diabetes.
One of the biggest benefits of pears in regards to weight loss and health is that they are high in fiber. A medium size pear can contain as much as 6 grams of fiber. They also contain vitamins A, C, K, B2 and B3.
Pears are also a hypo-allergenic fruit, which means people with food sensitivities can easily incorporate them into a healthy diet.
Due to pear's high fiber content, it is this fruit's uncanny ability to keep you feeling fuller longer which helps prevent overeating.
A diet high in fiber also helps keep your cholesterol levels down, which is good news for your heart.
For tips from our experts, please visit our healthy facts section for more information.
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La Perle International Hotel
All reviews
- Location: Tianhe Sports Center
- Address: 28,Longkou Dong Heng Street,Tianhe District,Guangzhou
- Tel: 020-66611111 (Book this hotel, call 800-2682918)
- Hotel Name in Chinese: 广州丽柏铂涛菲诺酒店(原广州丽柏国际酒店)
- Lowest Price: $75
Opened in 2012, the La Perle International Hotel is located in the bustling Tianhe District, within walking distance to Taikoo Hui and Tee Mall. It is about 3km from Guangzhou East Railway Station, 9km from Guangzhou Railway Station and an hour's drive to Guangzhou New Baiyun Airport.
The La Perle International Hotel has more than 500 well-appointed guest rooms. Each room is equipped with contemporary amenities such as central air-conditioning and mini-bar along with free broadband Internet access.
As for dining, there is a Chinese restaurant, a western restaurant, a cafe and a bar in the hotel as well as room service. For recreation, there is a spa center, a chess and card room and a table tennis room. Other facilities include business center and meeting room, etc.
- Payment Method: pay using our secure online payment service or pay at the hotel at some hotels.
- Triple/quad occupancy may require an extra bed at extra cost.
Hotel Amenities
|Hotel Services
|Luggage service, Laundry service, Room service, Currency Exchange, Wake Up Call, 24hr Reception, Business Centre, Copy Service, E-mail, Fax Service
|Room Amenities
|Air conditioning, Alarm clock, Color Television, Coffee/tea maker, Telephone, Hair dryer, In-room safe, Electronic Lock, Refrigerator, Mini Bar, Bath and Shower, Non-smoking rooms available, Free for Internet
Hotel Amenities: Elevator, Parking, Air-Conditioned Facilities, Business Center, Meeting Room, Ballroom, Deposit Box at Front Desk, Fire Detector, Wifi
Dining Facilities: Chinese Restaurant, Western Restaurant, Cafe, Bar
Print the Taxi Directions
- Please drive me to La Perle International Hotel, thank you!
- 请送我到广州丽柏铂涛菲诺酒店(原广州丽柏国际酒店),谢谢
- Address: 28,Longkou Dong Heng Street,Tianhe District,Guangzhou
- 地址: 广州市天河区龙口东路横街28号中辉广场
- Tel: 020-66611111
Similar Hotels as La Perle International Hotel
Espring Hotel Guangzhou
From: $ 75
Jovenstars Hotel Guangzhou
Location: Huan Shi Road East
From: $ 75
Guangzhou Baiyun International Convention Center
From: $ 74
Check out the list of all 449 hotels in Guangzhou

subset: commoncrawl


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1 Feb 01:01 2011
Re: Initial support for kde_projects.xml in kdesrc-build
Aaron J. Seigo <aseigo <at> kde.org>
On Monday, January 31, 2011, Albert Astals Cid wrote: > * There is black magic happening behind your back and once something > breaks you won't know how to fix things by yourself. we can and should document how to do all the things "by hand" as well for such situations. but it would be nice if the default recommendation was something that a new contributor could use to get a full KDE build going with just a few minutes effort on their part. -- -- Aaron J. Seigo humru othro a kohnu se GPG Fingerprint: 8B8B 2209 0C6F 7C47 B1EA EE75 D6B7 2EB1 A7F1 DB43 KDE core developer sponsored by Qt Development Frameworks


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Ambre Energy, an Australian company that is proposing to build coal export terminals in Washington and Oregon, faces numerous financial, regulatory and other challenges in moving those projects forward, the nonprofit Sightline Institute said in a report it released Wednesday.
The institute said Ambre had endured large financial losses since 2005 and that it faces substantial capital costs and regulatory uncertainty as it moves to develop what the institute describes as a high-risk coal export operation. Ambre is pursuing two export terminals along the Columbia River: the Millennium Bulk Terminal in Longview and a Morrow Pacific project spread between the Port of Morrow and the Port of St. Helens, both in Oregon. The Morrow Pacific plan involves using Vancover-based Tidewater Barge Lines Inc. to move the coal in covered barges from the Port of Morrow to the Port of St. Helens, where it would be loaded onto ships to Asia.


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Summer International
CCA's Office of Special Programs offers a number of distinct summer programs for international students.
Summer High School English + Art/Design
This three-week program is for international high school students who wish to further develop their English language and art/design skills while exploring the San Francisco Bay Area.
Learn more about the Summer High School English + Art/Design Program »
Pre-College Program
This four-week program is for American high school students as well as international high school students who possess fluent English proficiency. International participants in the program typically attend an English-speaking high school in the United States or abroad.
Learn more about the Pre-College Program »
Summer English + Art Studio Program
This six-week program is open to all international students who have been admitted to CCA's undergraduate degree program.
Learn more about the Summer English + Art Studio Program »
Summer Writing Skills Workshop
This six-week program is for international students who have been admitted to CCA's undergraduate program and qualify to enroll in the Writing Skills Workshop. Typically a fall course, this intensive summer offering allows students to get a head start in their first-year course work.
Learn more about the Summer Writing Skills Workshop ».
International Grad Prep Intensive
This six-week summer program is for international students who have been admitted to one of CCA's graduate programs.
Program Info
Laura Robinson
Summer English Language Coordinator
Email: firstname.lastname@example.com
Phone: 510.594.3774
Admissions Info
Shiraz Chavan
Assistant Director
Email: firstname.lastname@example.com
Phone: 415.703.9520
Jolynn Vallejo
Assistant Director
Email: firstname.lastname@example.com
Phone: 415.551.9263
Contact Us
Oakland campus, Ralls 201
Office Hours: Monday–Friday
8:30 a.m.–5 p.m.
See Contact Info to reach a specific program.


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Wogg 50 Chairfor WoggThe chair's design is simple and clear. The seat is bent down on four sides and holds the legs and the back on both outer sides. Molded plywood shapes the aesthetics of the chair. Pressing plywood into shape is an old technique that has seen a rapid development with the introduction of CNC milling technology in recent years.
Complex molded parts can be inserted in milling tools and pressed directly with the plywood. This has opened new paths for shape and design. As with the chair Wogg 50, whose structural center is the core pressed in below the seat shell.
width 520 mm
height 810 mm
depth 520 mm
height of seat 465 mm


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Important BMC Event Dates Until The End of the Yearby Sarah Stirling - Assistant Editor Nov/2010
This news story has been read 4,571 times
Some important dates for your climbing diary.
Brush up on your winter skills or learn new ones. These inspirational and educational lectures are presented by Tamsin Gay (Aspirant MIC) and Tim Blakemore (British Mountain Guide). Whatever aspect of winter mountaineering you aspire to, Tamsin and Tim will make you aware of the skills required to explore the winter mountains. Topics covered include:
Wednesday 24 November � London
Tickets can be purchased on the door
Gustav Tuck Lecture Theatre, Wilkins Building, University College London, Gower Street, London, WC1E 6BT
Thursday 25 November - Leicester
Tickets can be purchased on the door
Moat Community College, Maidstone Road, Leicester, LE2 0TU
Friday 26 November � Cheltenham
Tickets can be purchased on the door
The Drama Theatre, Pate's Grammar School, Princess Elizabeth Way, Cheltenham, Gloucestershire, GL51 0HG
The BMC Leading Ladder is a fun lead climbing competition.
13 to 28 November
Boulders, Cardiff
The Pinnacle, Northampton
Westview Leisure Centre, Preston
27 November to 12 December
Awesome Walls, Stockport
Dynamic Rock, Swansea
The Edge, Sheffield
11 to 26 December
Awesome Walls, Liverpool
Newcastle Climbing Centre
The Reach, London
South West: Sun 21 November, Gloucester
London: Tues 23 November, Houses of Parliament
Peak: Wed 24 November, Grindleford
Yorkshire: Mon 29 November, Otley
North West: Mon 29 November, Manchester
Lakes: Tue 30 November, Staveley
Midlands: Thurs 2 December, Hinckley
Wales: Sat 4 December, Conwy (see below)
Venue; Plas y Brenin, Conwy, Capel Curig, LL24 0ET
BMC Cymru/Wales Hillwalkers and Climbers Funday 4th December incorporating AGM and Open Forum
Free workshops, free use of the PyB Climbing Wall, the Grand No Prize Quiz, entertainment, AGM and Open Forum, the annual not to be missed event in Wales.
22 year-old Nathan Phillips has just returned from a successful month-long trip to Averstal (AKA: Magic Wood), Switzerland, where... Read more
Tom Livingstone and Tony Stone have climbed Longhope Route (E7 6c) on St Johns Head, Hoy, established by Ed Drummond... Read more
This week's Friday Night Video is something a bit different - a 360° virtual reality film of The Needles... Read more
22 year-old Nathan Phillips has just returned from a successful month-long trip to Averstal (AKA: Magic Wood), Switzerland, where... Read more
Tom Livingstone and Tony Stone have climbed Longhope Route (E7 6c) on St Johns Head, Hoy, established by Ed Drummond... Read more
Dave Graham has repeated Jimmy Webb's Delirium, ~8C, at Mount Evans, Colorado. Delirium starts like The Wheel... Read more


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We have around 150 agreements with collecting societies in nearly 100 countries, who collect and distribute royalties for performances in their country, and like us, they distribute to their own members as well as to members of other societies.
Roll your mouse over the map to find out more about our international operations then select the country to visit the relevant society. Alternatively, select a country from the drop down to be directed to the relevant society for your territory.
In some of these territories we have appointed local agents who work on our behalf.
PRS for Music moved in November 2014, which may affect the way you contact us. Visit general enquiries to find out how to get in touch.


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Plasterhead Showtimes and Tickets
Read Movie Reviews about Plasterhead Write a Movie Review for Plasterhead
Release Date: Unknown
Genre: Horror,
Rating: R
Duration: 1hr 39min
Headed to Miami to celebrate winter break, a group of four college students from New Jersey take a detour into the bowels of rural West Virginia. There, the unwitting friends uncover the grotesque legend of Ray Williams, a black truck driver from Maine, who was brutally beaten by a band of locals after stopping off in town for a drink. His body was left for dead in an empty cornfield and never found. Fifteen years later, whispers of the Williams incident still float through the tired walls and eaves of Rolling Glen. As the four friends quickly find out, some believe Williams still roams the woods on the outskirts of town, surviving on the slaughter of wildlife. Others claim to have seen Williams in person, a looming figure with a ghostly white visage, purportedly a makeshift cast to mask the scars and wounds left from the merciless assault. They have a name for Williams now: Plasterhead. Soon, the four friends find themselves holed up in an abandoned farmhouse, mired in a macabre web of terror and facing the truth that Plasterhead is frighteningly real. As these teens will soon learn, true evil has no face.
Cast and Crew
- Starring
Kathryn Merry, Raine Brown, Josh Macuga, Ernest Dancy, Kevin Cannon, Brandon Slagle, Gerard Adimando, Tom DiNardo, Artie Brennan
- Directed by Kevin Higgins
- Produced by Kevin Higgins
- Written by Kevin Higgins
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The word "Awesome" has become the most hackneyed of terms, used for everything from describing ColdPlay's last concert, to the latest Pinkberry flavor.
When Allen C. Gardner, the writer-producer-director of the movie Being Awesome was asked what the word meant to him, he said, "to be true to who you are; to be pure."
Sometimes finding that truth or "awesomeness" isn't cut and dried; that has been Allen's discovery, as well as the focus of his latest film.
Allen started writing Being Awesome five years ago, at a time in his life when he was admittedly "feeling down on myself, about where I was at with my career and my love life. Ever since I was a kid, I kinda looked to the two big brass rings, the way I had it in mind was: get married, have a family, be successful at what I do, you know, storytelling, making movies, and all that."
But none of those things were coming together for this tall, handsome, and charismatic fellow. "When I just started to come up with this, I wanted to feel awesome again. That's the whole reason behind it was feeling this way," Allen said. "I was coming off of a production that just ended, and I was ending a really intense relationship. All of a sudden I just felt displaced and unsatisfied with where I was at in my life. I needed to figure out why, and I needed to learn how to appreciate myself again, and really take stock of who I am and all that I had accomplished, and what I had to offer. So that's where this movie came from."
Being Awesome is a slice-of-life drama that centers on Teddy and Lloyd, one a deeply introspective artist, the other a gregarious jock, who meet again at their 10-year high school reunion. Both discover they are in similar places of disillusionment, and unable to move past their failures, and unachieved dreams. Teddy and Lloyd band together to motivate each other toward a more awesome life, and provide encouragement, and sometimes a swift kick in the butt, to help each other turn their lives in a different direction.
Allen pulled the characters and situations from his own life and relationships, and used it as a form of therapy for his woes. "It was by helping these guys on their journey: they started off very depressed, displaced, disappointed about the way their lives had turned out. And they're tired of being that way! They've been stuck that way for the last 10 years, since they graduated high school. They want to be happy, they want to feel elevated—so they set about doing that, they set about Being Awesome and what it means to feel awesome."
Allen's own process of discovery mirrored the characters, and ultimately led to his redemption. "As soon as I started writing it, it was kind of throughout that process that I started really owning who I was, and appreciating who I was."
Shot in Allen's hometown of Memphis, Tenn. the film's color and lighting evoke hope, and reflect what the characters are striving toward, rather than the depressed state of mind where they began. Very few dramas explore the inner-life of men, or their perspective and feelings over relationship breakups, marriage struggles, divorce, career stagnation, and achieving purpose and direction in life. As Allen explored his own inner self and life, he allowed his Being Awesome characters to do the same, charting the emotional journey of both men in a winsome, engaging, and authentic manner.
The independent succeeds in building an accurate portrait of the challenges, fears, and struggles men face toward owning their true self and building honest and integrous bonds with each other.
The film took five years and a village to write, produce, and edit. "In between I was working on some other projects too. For a while we were trying to get the money together, and we were waiting to get the money together, and eventually it was like I don't want to wait anymore!"
Allen relied on credit and the kindness of friends to see the project through to completion. "I saved up as much as I could, got rid of my apartment so I could crash around for a while. I bounced around for about two years so I could have extra money."
The independent made its world premiere in 2013 at the Indie Memphis Film Festival, taking home the Hometowner Narrative Feature Award. The film went on to win the Ron Tibbett Audience Award at the February Oxford Film Festival in Oxford, Miss., then went on to be a featured selection at the Julien Dubuque International Film Festival in Dubuque, Iowa, and the Dances with Films Festival in Los Angeles.
Even with all the positive accolades and audience response, for Allen the most rewarding part of the process was the community that was brought together through the pre-production, production, and post-production of the film. "Writing something, then I give it to people I really want to work with—people I love, people that I'm close to. And then I find other great people that I haven't met before and I bring them on board. When people respond intensely and passionately to something that just started as a thought in your head, and you work your ass off to get it down and get it out there, and it means something to them, and then we all come together and have a great time doing it, and work really hard, that's always the most rewarding part. Absolutely."
Allen mounted Open Dialogue Productions with producing partner Gabe Arredondo, and other friends and colleagues to keep producing quality and accessible entertainment that stirs audience loyalty and response. Now that he's gotten his awesomeness back, Allen and Open Dialogue are preparing for the 2015 festival rounds. "We're going to have two ready for festival rounds next year. A drama called We Got Lucky that I'm writing-directing-editing-producing, and we're shooting a new one called Bad, Bad, Men this August. I'm really excited about getting those out there, and I've got about seven other projects lined up."
In the '90s the term for getting your grove on—or back—was called "mojo". Perhaps the millennium will be the age of "awesome." Allen is looking forward to spearheading that movement. "My vision for the future is to keep telling stories, keep pushing it, keep challenging ourselves, and keep letting our community grow. That extends to our cast and crew, but also to audiences. We want to keep getting our work out there.
"In whatever way I can, I want to feel a little more connected and a little more understood. However I can."


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Lab talk
Nov 28, 2008
Atomic layer deposition to create quantum-confined nanostructures
Unique quantum-level optical effects have been demonstrated using various deposition techniques that can produce low crystallite-size films. It is well known that quantum confinement (QC) can occur in semiconducting nanostructures, which results in a blue shift in bandgap. Atomic layer deposition (ALD) is an ideal technique to achieve such low-dimensional films since it can deposit films with Angstrom-level precision. Many studies have described the surface chemistry required for ideal growth and a wide variety of materials have been created using this technique. ALD research has picked up more steam recently due to the drive of the semiconductor industry to go to smaller and smaller dimensions.
It is clear that low-dimensional films can have significantly different properties than those of their bulk counterparts. We felt that the ALD body of literature would be significantly advanced if QC were experimentally demonstrated, as it would then offer an alternative process to the more standard molecular beam epitaxy (MBE) to fabricate such structures. ALD offers the added advantage of not being line-of-sight dependent, as the gas-phase molecules only chemisorb to surfaces (and surfaces of any geometry) that have proper functional groups. So developing ALD techniques that deposit quantum-confined layers can allow QC attributes to be added to innumerable flat, porous or even particle-based substrates and enhance a variety of applications.
In this study, recently published in Nanotechnology, amorphous TiO2 ALD films of 4–15 nm in total thickness were deposited on wafers and the absorbance band edge for each was measured using spectroscopic ellipsometry (figure 1). We used sound statistical methods to effectively design the experiments and were subsequently able to model the parameters that best described the change in bandgap. Using a regression line based on significant factors, we obtained values for the static dielectric constant and the effective mass of the electrons and holes as described in the Brus model shift. We explicitly showed that even in nanoscale amorphous TiO2 films, QC can occur and that the effective mass is approximately an order of magnitude lower than literature values. ALD may become a commercially viable technique to fabricate quantum-confined nanostructures.
About the author
This work was performed at the University of Colorado at Boulder. King will be completing his PhD this semester and has started a company (Boulder Surface Dynamics, Inc) to continue to work with quantum-confined nanostructures using ALD technology for various commercial applications. His thesis work pertains to studies of the optical properties of ALD films both on flat surfaces and on particle substrates. His advisor, Prof. Alan Weimer, continues to offer projects involving the functionalization of particles using ALD techniques. Prof. Weimer and Prof. Steven George started a company (ALD NanoSolutions, Inc) based on the particle coating technology platform developed in their labs.


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RVCC Career Services
LinkedIn - A professional networking site
Establishing a LinkedIn account is a helpful step in making contacts, networking to build professional relationships, and marketing yourself when searching for a job or internship.
With your profile, you can create your personal brand and then link your profile to your resume and export your profile. It's best to include a professional photo and a headline stating your career ambition on your Linkedin homepage.
Read the following before creating your LinkedIn profile:
How to Build a Professional Profile
How to Network Professionally Online
Create your LinkedIn account by clinking below


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Inherently Funny
I should have something clever to say about this, but really I'm just kind of sad. See also Body, Women.
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text: JACKSON COUNTY, Ind.—The Indiana Department of Transportation plans to close U.S. Highway 31 between U.S. 50 and State Road 250 in Jackson County for 14 days while contracted crews remove and replace a 2400-foot section of concrete pavement at Kriete Corner. The closure is tentatively scheduled to begin after Memorial Day—weather permitting—on Tuesday, May 31. U.S. 31 will be open to the construction site for local traffic coming from the north. There will be no local access between Kriete Corner and S.R. 250. All through traffic should detour around the closure via Interstate 65. This work is part of a $5,188,987 rehabilitation project along 21 miles of U.S. 31 between U.S. 50 and Lake Road south of Scottsburg. Dave O'Mara, the state's contractor, is charged with making full-depth concrete patches and partial-depth asphalt patches on rural segments of U.S. 31 in Jackson and Scott Counties. In addition to pavement repairs, the north-south highway will be milled and resurfaced through Crothersville between Marshall Street and Cindy Lane, and through Scottsburg and Austin between Lake Road and the Muscatatuck River overflow bridge. Excavation and extensive concrete patching is scheduled to begin at Scottsburg and Austin on Monday, June 6. The contract also includes concrete repairs and joint sealing at the I-65 bridge. This part of U.S. 31 has a traffic count of 15,420 vehicles per day. The contract completion date is November 15.


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The building and equipping of a barn involves many factors; not only internal factors such as management and the size of the business, but also external factors such as climate conditions and culture. Prior to constructing a barn, it is important to determine what type of barn would be in keeping with its surroundings. Not only must a barn be adapted to suit the climate, it is also important to know which products and services are available in the area and whether they are economically feasible.
Prior to deciding on how to build (or convert) a building, it would be wise to check up on the rules and regulations of the country concerned and identify any potential subsidies.
The climate inside the barn, particularly the ventilation, is an important condition of the cows' well-being. Good ventilation implies a sufficient and constant flow of fresh air, without any draughts. Draught has to be avoided because it has a negative effect on the cows' health. Usually the animals will avoid the draughty spaces in a barn. In addition, sufficient ventilation capacity is essential to evacuate the animals' body heat, HN3, methane and CO2. Insufficient ventilation creates an unpleasant climate in which the cows' production is not optimal.
Housing and barn hygiene
Optimum housing is crucial for prevention of claw problems. Make sure that there are sufficient cubicles (one per cow) with the appropriate dimensions and soft bedding allowing the animals to rest with comfort and ease. If the number of cubicles is insufficient, or if they are too small or uncomfortable, the animals - in particular the low-ranking cows - are forced to remain standing longer, which exerts extra strain on the claws. In addition, the claws dry less soon, which increases infection pressure.
The floor is another major area of attention; a rough and dry floor keeps the animals from slipping and hurting themselves. Moreover, unevenness and level differences should be avoided whenever possible. A sufficient number of wide alleys and passageways are needed to ensure proper cow traffic towards the milking robot. In addition, obstacles (for example a chain of a slurry scraper) should be avoided or minimised where possible to prevent any disturbance of cow traffic.
Barn hygiene is of paramount importance and is closely linked to housing. The bacteria that cause digital and interdigital dermatitis thrive in a soiled and wet environment without fresh air. Therefore, dairy farmers should ensure clean and dry cubicles and clear the floor of manure frequently (possibly with the Discovery mobile barn cleaner). Effective ventilation also contributes to faster drying of barn floors and a healthy barn climate. Foot-baths are part of improved barn hygiene; this is because they clean and strengthen the skin and horn of the claws as well as killing bacteria.
The barn layout – an elaborated plan


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By Karen Garcia
May 9, 2013 | Volume 43, No. 18
The Haines Borough Assembly will hold a closed-door "debriefing" Tuesday on the process that led to the borough's separation with former police chief Gary Lowe.
The debriefing will take place in executive session during Tuesday's regular a...
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mistresses episode guide {season}
Based on the hit UK television series of the same name, Mistresses is a provocative and thrilling drama about the scandalous lives of a sexy and sassy group of four girlfriends, each on her own path to self-discovery. These four friends find support and guidance with each other as they brave their turbulent journeys and life's storms of excitement, secrecy and betrayal, all the while bound by the complex relationships they've created.
what's on tonight
- 8|7c The Middle
- 8:30|7:30c The Goldbergs
- 9|8c Modern Family
- 9:31|8:31c black-ish
- 10|9c Fresh Off the Boat
- 10:30|9:30c The Real O'Neals
- 11:35|10:35c Jimmy Kimmel Live!


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Ethan Dutson holds a four-pound striped bass caught near the dam at Lake Powell.
Just my luck that the week before we arrived at Wahweap Marina, the lake fishing for striped bass was phenomenal.
The report from Wayne Gustaveson, the King Neptune of Lake Powell for the past 38 years, project leader and chief biologist for the Utah Division of Wildlife Resources and author of Wayne's Words, a weekly report on how and where to catch fish, was that a group of anglers caught roughly 200 striped bass in nearby Warm Creek Bay in a few hours. "If you're able to find the school it's non-stop action,'' he says.
The secret is to fish at the mouth of canyons and along canyon walls and mid-lake. In some cases a little chumming with anchovies when a school is found helps the cause. One of the most popular lures is the silver and blue Kastmaster. Of course, a fish finder helps a lot.
When we arrived at the same location, a cold front the day before had lowered the barometer, which pushed the fish into other areas of the lake.
So, we turned our attention to smallmouth. And we caught smallmouth.
Anglers move in to fish around rocky structures, a favorite habitat for smallmouth bass.
Anglers move in to fish around rocky structure, a favorite habitat for smallmouth bass.
A half-ounce jig head with a plastic grub, muddy brown in color, cast into rock structure and retrieved worked best. Some fish were shallow, others were 20 to 30 feet down, again, on rock structure.
Had we been a week earlier or one week later, it's very likely we could have caught more. But that's fishing. And, besides, hooking a fish at Lake Powell is a bonus. The real experience is being out on the lake enjoying what one well known photographer refers to as one of the most spectacular settings on this earth.
The lake is down about 110 feet from the full mark. The flooding in Colorado a couple of weeks ago brought the lake up two feet. Unfortunately, most of the Colorado water went east.
As for what to expect in the spring, expect more of the same.
The lower lake level has left the largemouth and crappie habitat high and dry, so fishing for these two will be difficult.
Smallmouth, now, have chosen broken rock as their main habitat, and there's thousands of miles of broken rock along the shorelines, so smallmouth fishing will be excellent. Stripers are in the recovery mode. Shad, the main food source for most of the fish in the lake, didn't do well last year, so the older, larger fish have been displaced by the smaller one- and two-pounders . . . and plenty of them.
When the shad spawn next spring, the stripers will grow rapidly. So expect good fishing for striped bass, smallmouth and possibly blue gill.


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A decision made by a 19-year-old Mormon is making headlines in Australia these days.
Will Hopoate, a fullback for the Manly-Warrinagh Sea Eagles, recently announced his decision to leave professional rugby at the end of the season to serve a two-year mission for The Church of Jesus Christ of Latter-day Saints. In so doing, he is forsaking millions.
"At the end of the day it was all my decision. This is what I want to do," Hopoate told the media in a press conference.
To be a professional rugby player in Australia would be comparable to playing in the NFL. And like in the NFL, when a rugby player does something — positive or negative — it makes national headlines.
Hopoate's decision to serve a Mormon mission has been covered extensively in the past week.
His contract with Manly expires at the end of the season (this fall). Many are struggling to understand why Hopoate, a hot commodity in the National Rugby League, is choosing this moment to forgo the wealthy, celebrity life of a pro athlete and serve a mission.
Hopoate's father, John, a former Manly and Test winger, mentioned in the media conference that at least one club had made an offer to his son worth $1.5 million, according to the Sydney Morning Herald's David Beniuk.
"The money that he's walked away from is massive. It would have done him and the family well," John Hopoate said. "But, in saying that, we're more than happy that he's made this decision because it's such a massive decision for a kid to walk away from that kind of money. … That just goes to show what kind of person this kid is."
Will Hopoate said the decision to go on a mission is something he has always considered. His family supports his choice to serve, he said.
Hopoate is in the process of filling out his mission paperwork. Teammates and Sea Eagles' management wish Hopoate well and hope the fullback returns to the club following his mission.
Hopoate emphasized to reporters that serving a mission has been 100 percent his decision. It is not something the church forces its young men to do.
"I was brought up in the Mormon faith. This is who I am and what I want to do," the young rugby star said.
Hopoate is one of several Mormon rugby players in the NRL. He joins his uncle, Albert Hopoate, and Jordan Rapana of Gold Coast Titans in electing to serve a mission. Albert left the Sydney Roosters in 2005 to fulfill mission duties. He told Brent Read of "The Australian" that the decision was tough at the time, but it turned out to be a great blessing.
"At the time for me it was a tough decision because I loved football," Albert Hopoate said. "That was basically what I did for a job. It's what I breathed before I went on my mission. When I went on the mission, I guess it opened my eyes to life in general.
"It just helps you grow to love people in general. A lot of 19-year- olds are secluded. They take varied paths. Some of them take the wrong path and start drinking. … At his age, this is a chance for Will to go and build his character and become a man."
Rapana served his mission in England. The Sydney Morning Herald expects Rapana to return to the Titans very soon.
Lagi Setu is another rugby player who served a mission. Chris Cooper, a member of the church in Australia who follows LDS rugby players, wrote that contracts and sponsorship deals were on the table when Setu announced that he would be signing his mission papers instead.
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How to Land a Front Flip on the Trampoline
Do you have a trampoline or a neighbor that owns one? Learn to land a front somersault (front flip)!
1To Land a front somersault, first practice a tuck jump. You must have lots of height at the top of the jump, bring your knees up to your chest nice and tight then pop them back out to land your flip and you will be amazed with your accomplishment!
2Understand that you must not travel across the trampoline bed. Therefore, you will be taking off in the very middle of the trampoline and landing in the middle too.
3Starting on your hands and knees, bounce a little then tuck VERY TIGHT and VERY FAST, lifting your bottom upwards and BACKWARDS, landing on your back or bottom. Have you moved across the trampoline? If you have, try again. Up and BACKWARDS. Lift your bum over your head. If you can easily land on your bottom in the middle of the trampoline, go back to your feet.
4Now practice small jumps, up TUCK and over to your back landing your back exactly where your feet were when you took off. If you are not traveling across the bed... you are ready to try landing on two feet.
5Jump with your hands staying in the air above your head. Jump just 3 or four times, then TUCK very tight and very fast bring your arms down for the tuck. The idea is getting your knees up to your chest, NOT throwing your upper body down.
6Remember to tuck first, sending your bottom up and backwards just like you did with the hand and knees practice.
7If you are landing on your bottom, you are not tucking hard enough, fast enough or long enough. Tuck tight, real fast and hold on to the tuck a little longer.
8If you are landing and falling forward, you are over rotating and you need to slow it down a little.
9If you just can't get it... go back to the hands and knees practice until you can learn to get around to your feet/bottom.
10Remember to somersault over right at the top of the jump, and not to throw your head down. Your bum goes BEFORE your head. That is, jump high and then push off with your back legs and put your knees to your chest and then when you're close to landing pop them out.
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How would I do a tuck?wikiHow ContributorJump up in the air and lift both legs at the same time towards your chest. Then, try to wrap your arms around your legs and hold on. As you land, unfold your arms and straighten your legs so that you don't sprain an ankle.
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- Do NOT be afraid if you are it will only mess you up.
- Do not do loads of bouncing before. Just 2 bounces and GO. otherwise you will get tired and will not have the momentum to get round.
- Make sure to keep your tuck tight and do no propel forward.
- squeeze your tummy and bottom to give you the core strength you need to get round.
- Push your hips up and back. That way, you will get more rotation and travel less.
- Keep your eyes open and look for the ground in order to land on your feet.
- Do not stop forcing yourself in the middle of the jump
- Do not take off at one end of the trampoline. you will propel forward. Take off right in the middle and land right in the middle.
- Throw your arms down very fast so you flip a little faster.
- Try to get more rotation during your flip. You can accomplish this by tucking your feet in a little more. It will help you keep your balance and land on your feet!
- It's okay if you don't get it the first time. Trampoline tricks aren't that easy. Practice makes perfect.
- Make circles with your arms to get higher. Sometimes you can land it because you can't get high enough. So before you do the flip make arm circles.
- If you have a mattress or crash mat, put it on your trampoline and flip onto it, trying to land on your feet. When you go to land it on the Trampoline alone, it will be easier because you'll be used to landing it on a higher surface. In time, you will fully accomplish the front flip.
- Do not do this stunt on the ground before doing it on the trampoline.
- If you have the square gymnastic trampoline (A very bouncy trampoline made for people in gymnastics), be careful as this one is VERY bouncy and can cause serious injuries. Just let off a little air and that's all you will need, unless aiming for a double. Its very easy to lean forward, jump and tuck and roll to complete this but be aware as you hit the bottom you will bounce up as this is very bouncy.
- Be sure your trampoline is big enough to flip on it.
Things You'll Need
- trampoline
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Categories: Trampoline
In other languages:
Español: aterrizar un salto mortal frontal en la cama elástica, Português: Fazer um Mortal para a Frente numa Cama Elástica
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As Macklemore & Rylan Lewis made a statement with the song "Same Love", Iranian pop star Googoosh is making a similar statement by releasing a song video that addresses gay love. As The Associated Press reports on March 4, Googoosh is causing a stir with the song because of the taboo and criminal nature of homosexuality in the Islamic republic.
The criminalization of homosexuality in the country is why the release of the song carries a deeper message. Within the lyrics of the song there is a message of forbidden love which is showcased in the video with images of a happy young woman as seen through the eyes of her lover contrasted with scenes of disapproval from her family. In a delivery of artistic style, the video doesn't expose the gender of the lover as another woman until the end.
There is perhaps no other artist who could release a song like this in Iran other than Googoosh, whose popularity is comparable to that of Madonna. Like Madonna, she is using her voice to send out a message that all love is love. Because she is so popular, her message will at least make people stop and think when they hear the lyrics.
Navid Akhavan, an Iranian-born German who wrote and directed the video for the song, says the video has been viewed more than a half a million times in the first 24 hours since its release on Valentine's Day. In an interview with The Associated Press, Akhavan said that just the fact that so many people have viewed at least "draws attention" even if those who have viewed are against homosexuality.
As newspapers have criticized the video, calling Googoosh "anti-revolutionary", which means they are afraid that her message would be heard. The twist at the end of the video will catch any viewer off-guard, but the focus is clearly love and the time has come to break taboo and open new perspectives through the language of music. Akhavan felt the timing was just right for the release of the video.
"I thought this would be the perfect time, with this medium of the music video, with this icon Googoosh, to open the conversation about it and to say: freedom to love for all is something that we should understand, and should be for."
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Foster's Food Fair at the Airport Centre reopened at 7 am this morning after
being closed more than three months for repairs to damage from Hurricane
Woody Foster, Managing Director of the supermarket chain, said he was
relieved to have the largest of the three stores up and running again.
"This is perhaps the most significant opening we've ever had," he said. "It
means a lot to me personally."
Mr. Foster said everything in the store had to be replaced. Several feet of
storm surge water encroached the building and the roof caved in as a result of
the weight of too much rain water.
Besides all new equipment, which includes modern electronic cash registers,
the supermarket now features colourful wall accents and a new floor.
"We took the opportunity to update and freshen up our look," said Marketing
Supervisor Maria Tom–Pack. "It's brighter now."
The store has added two new cash registers, one of which is near the deli for
express check–outs, joining another that was already there.
The hot deli bar has been extended in length, and the coffer bar is bigger as
well, said Mrs. Tom–Pack.
"We'll also serve custom–made pizzas here now," said Mrs. Tom–Pack, adding
that there will be some new merchandise on the shelves as well.
Although the original location at the Airport Centre has reopened, Mr. Foster
said the temporary store at the far end of the building will remain open through
Christmas as well, selling bulk items and goods like large appliances and
Early next year, the temporary location will be closed down for refitting and
conversion to a warehouse store called Priced Right. It will be similar to
Costco or B.J.'s Wholesale Club in North America, except customers will not have
to pay a membership fee.
The West Bay Republix store reopened shortly after the hurricane. The Strand
location is not scheduled to reopen until the first week of February, Mr. Foster
Foster's Food Fair at the Airport Centre just celebrated its 24th anniversary
10 December.
Mr. Foster said he was extremely appreciative of the support the business
received through the Hurricane Ivan experience. "I'm very thankful for the
patience of all our vendors, customers and staff," he said.


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Stuart Garson looks out his law firm's window atop the Rockefeller Building. Downtown's office towers line up perfectly, looking big-city bold as they frame Public Square — and two enormous, sprawling parking lots.
"In 21 1/2 years, that view hasn't changed," Garson says. "Is that the best we can do?"
As he stalks down the hall, anxious, dissatisfied, Garson is impatient to see Cleveland shift out of its asphalt stasis. Years ago, he wrote a Sinatra-style ditty, "Cleveland, U.S.A.," for the Cleveland Pops Orchestra: "The town that gives more than it gets/ ... The town that's down but never out." Now, at 61, the Moreland Hills trial lawyer can do more for Cleveland than pen a tune: He's trying to jump-start the stalled, scandal-plagued Cuyahoga County Democratic Party.
In June, the party chose Garson at its new chairman, replacing FBI target Jimmy Dimora mere months before crucial elections for governor, U.S. senator and the new county government.
His assignment, restoring local voters' trust in Democrats, is going to be tough. Over coffee, Garson's thin face and friendly dark brown eyes slide between dry wit and a reluctant volunteer's hangdog woe.
"No one is more surprised than myself," Garson says. "I didn't campaign for it."
He's being modest: Cleveland Mayor Frank Jackson, U.S. Rep. Marcia Fudge and former AFL-CIO leader John Ryan all lobbied him to accept the unpaid chairmanship. His work as U.S. Sen. Sherrod Brown's 2006 state finance chair, helping Brown raise more than $3 million from Ohio donors, earned him respect from all the party's factions, from the Bill Mason crowd in Parma to the Fudge forces out east.
Brown says Garson will run the party very differently than Dimora. "He won't make this the Stuart Garson show," the senator says. "He's an honest guy. He's a smart guy. He's all the things the party needs."


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Elton John, Leon Russell, and Elvis Costello Join Forces
While some 1,200 bands were careening around New York City in hope of career advancement during the annual CMJ Music Marathon, a collection of veteran rock and bluegrass stars, promising newcomers and some of today's best musicians were on stage at the Beacon Theatre on Broadway. On Tuesday evening, Elton John and Leon Russell introduced their new album, "The Union," and last night, T Bone Burnett led John, Russell and a squadron of artists in what he calls The Speaking Clock Revue.
Last night's event was a fundraiser for Participant Foundation, which is dedicated to supporting arts and music education in public schools. But it was also a tribute to record producer Burnett and his house musicians, including drummers Jay Bellerose and Jim Keltner, guitarist Marc Ribot and bassist Dennis Crouch, who learned 60 songs to work both gigs. Many singers who fronted the band performed songs they recorded with Burnett and his mates.
Elvis Costello, who also served as the revue's master of ceremonies, offered "Brilliant Mistake," a song he released in '86, and "A Slow Drag with Josephine" from his forthcoming album "National Ransom." Both were produced by Burnett, as was "Low Down Country Blues," a disk from Gregg Allman to be released early next year. Recovering from liver-transplant surgery, Allman was much thinner than in recent years, but his raspy-blues voice was true. The Beacon Theater is the Allman Brothers Band's home away from home – Allman let slip they'll return next March for another long stint – and the crowd welcomed his new material. But when he played his chestnut "Midnight Rider," they roared in appreciation.
With the Ribot-led band at their backs and Costello waving the performers to center stage, the revue never seemed harried or too much of a good thing. Tanned and in bright spirits, John Mellencamp visited his Burnett-produced "No Better Than This" and Jeff Bridges, borrowing a Gretsch electric guitar from Jackson Smith, performed two songs from the soundtrack from "Crazy Heart," produced by, you guessed it, T Bone Burnett.
Introduced by Costello as "America's greatest country singer," 83-year-old Ralph Stanley delivered bluegrass and gospel with his miraculous quivering voice, ending his brief set with "Man of Constant Sorrow" which was featured on the Burnett-produced soundtrack to the Coen Brothers' film "O Brother, Where Art Thou?" Though Ribot excelled – he opened the revue's second half with a knotty solo rendition of "Don't Blame Me," a song Rudy Vallee popularized in the '30s – perhaps the night's best performance on guitar was turned in by James Shelton, Stanley's long-time sideman who, in a quiet, unassuming way, flatpicks so deftly that it seems as if there's another invisible guitarist nearby.
Not-so newcomers like the dazzling, Chris Thile-led bluegrass quintet the Punch Brothers and Jim James of My Morning Jacket – neither of whom has had an album produced by Burnett – worked without the house band, and James's solo version of MMJ's "Wonderful (The Way I Feel)" was particularly affecting. With striking poise, Karen Elson showcased two songs from her debut disk "The Ghost Who Walks." She and the Secret Sisters, who seemed giddy with delight, provided background vocals for Costello and others, giving the revue a sense of shared adventure. The Punch Brothers backed the Secret Sisters, whose Burnett-produced debut was released last week.
The evening's climax was the return of Elton John and Leon Russell. Not only a return in the sense that Russell has been away from the spotlight for decades – his career has already been rejuvenated by the John-Russell album "The Union," produced by Burnett – but it was a return to the stage the two singer-pianists occupied the night before, fronting the same band, featuring Burnett's players augmented by a four-piece brass section and a four member soul-gospel choir. With Bellerose working the toms with mallets, Russell and John pounded out six songs from their new album – on "Gone to Shiloh," Gregg Allman filled in for Neil Young, who sings on the disk – and the entire ensemble returned to sing a seventh track from the disk, "There's No Tomorrow."
On the previous night, Russell opened the show with a review of his bygone hits including "Song for You" and "Delta Lady" before being joined onstage by John, who blew him a kiss and beamed as he watched the white-haired Russell at the opposite grand piano. (For more on how Elton John helped Leon Russell return to the spotlight, click here.) The duo played "The Union" in order from start to finish, thus concluding with Russell's "In the Hands of Angels" in which he thanks John and Burnett for reviving his career.
But Elton John had more to say. When he returned to the stage for his solo set, he revisited songs to commemorate his 40 years of performing in the States, playing from his 1970 albums "Your Song," a lengthy "Take Me to the Pilot," "Burn Down the Mission" and a scorching "Ballad of a Well-Known Gun" featuring a biting Ribot solo. John is clearly thrilled by the reaction to Russell's return: "Thank you for making this a party like I hoped it would be," he said of the Beacon concert. But his set, backed by an aggressive, inventive collection of superb musicians, demonstrated that he too is in a period of revival. Burnett's kind of organic music suits him just fine. When he sang a wall-rattling version of the self-deprecating "The Bitch is Back," Elton John was making a statement that seemed truer than it has in decades.
—Mr. Fusilli is the Journal's rock and pop music critic. Email him at email@example.com or follow him on Twitter: @wsjrock.


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I have configured a Remote Access VPN on my ASA5510 running 8.4 and enabled it on the outside interface.
For some reason if an inside host uses a VPN client to connect through the firewall they end up taking port udp/500 (udp/isakmp) or tcpudp/4500 (IPSec NAT-T).
Inside hosts use PAT to translate to the outside, but I would have thought the ASA would never provide PAT translations that override its own ports (like 500 and 4500).
I am seeing the packets drop during negotiation and authentication. If I disconnect the VPN client on the inside host the remote access clients can connect again.
Here is some of the config (scrubbed for obvious reasons):
access-list vpnclient_splitTunnelAcl standard permit 10.0.0.0 255.0.0.0
ip local pool vpnclient-pool 10.0.254.5-10.0.254.249 mask 255.255.255.0
group-policy remote_access internal
group-policy vpnclient attributes
dns-server value 10.0.0.2
vpn-tunnel-protocol ikev1
split-tunnel-policy tunnelspecified
split-tunnel-network-list value vpnclient_splitTunnelAcl
default-domain value example.local
tunnel-group vpnclient type remote-access
tunnel-group vpnclient general-attributes
address-pool vpnclient-pool
authentication-server-group RADIUS
default-group-policy vpnclient
tunnel-group vpnclient ipsec-attributes
ikev1 pre-shared-key ***********
tunnel-group vpnclient ppp-attributes
no authentication chap
no authentication ms-chap-v1
How can I prevent inside hosts from taking ISAKMP and IPSec NAT-T ports on 8.4 ASA5510?


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A recent University of California San Francisco-led study looked at the close link between diabetes and dementia, which can create a vicious cycle. You may wish to check out the June 10, 2013 article by Jeffrey Norris, "Alzheimer's and Low Blood Sugar in Diabetes May Trigger a Vicious Cycle." Diabetes-associated episodes of low blood sugar may increase the risk of developing dementia, while having dementia or even milder forms of cognitive impairment may increase the risk of experiencing low blood sugar, according to the study published online in June 2013 in JAMA Internal Medicine. Also, you may wish to see another article, "How a healthy young heart could cut risk of Alzheimer's." Or see another article, "Blood Sugar, Insulin, and the Brain - Could Alzheimer's Disease be Type 3 Diabetes?"
Glucose, or blood sugar, is the primary fuel of brain cells. We make it from dietary carbohydrates, sugars, and to some extent from protein. As in all other cells, the hormone insulin helps bring glucose into cells, where the fuel is burned for energy. But, according to recent studies, insulin plays many other roles in the brain. For example, insulin is an anabolic hormone, meaning that it stimulates the growth of cells. In the body as a whole, the hormone can trigger the production of muscle or fat cells. In the brain, insulin stimulates the growth of neurons, brain cells that process and store information. You may wish to check out the abstract of a different study, "The relationship between Alzheimer's disease and diabetes: Type 3 diabetes?" The author is Kroner Z. That study is published in the journal Alternative Medical Review, December, 2009.
In the University of California, San Francisco study, researchers analyzed data from 783 diabetic participants and found that hospitalization for severe hypoglycemia among the diabetic, elderly participants in the study was associated with a doubled risk of developing dementia later. Similarly, study participants with dementia were twice as likely to experience a severe hypoglycemic event.
The study results suggest some patients risk entering a downward spiral in which hypoglycemia and cognitive impairment fuel one another, leading to worse health, said Kristine Yaffe, MD, senior author and principal investigator for the study, and a UCSF professor of psychiatry, neurology and epidemiology based at the San Francisco Veterans Affair Medical Center.
"Older patients with diabetes may be especially vulnerable to a vicious cycle in which poor diabetes management may lead to cognitive decline and then to even worse diabetes management," she said, according to the article, "Alzheimer's and Low Blood Sugar in Diabetes May Trigger a Vicious Cycle."
Cognitive Function a Factor in Managing Diabetes
The researchers analyzed hospital records of patients from Memphis and Pittsburgh, ages 70 to 79 at the time of enrollment, who participated in the federally funded Health, Aging and Body Composition (Health ABC) study, begun in 1997. The UCSF results are based on an average of 12 years of follow-up study. Participants in the Health ABC study periodically underwent tests to measure cognitive function.
Nearly half of participants included in the newly published analysis were black, and the rest were white. None had dementia at the start of the study, and all either had diabetes at the beginning of the study or were diagnosed during the course of the study.
"Individuals with dementia or even those with milder forms of cognitive impairment may be less able to effectively manage complex treatment regimens for diabetes and less able to recognize the symptoms of hypoglycemia and to respond appropriately, increasing their risk of severe hypoglycemia," Yaffe said in the University of California, San Francisco article. "Physicians should take cognitive function into account in managing diabetes in elderly individuals."
Certain medications known to carry a higher risk for hypoglycemia — such as insulin secretagogues and certain sulfonylureas — may be inappropriate for older adults with dementia or who are at risk for cognitive impairment, according to Yaffe.
Previous studies in which researchers investigated hypoglycemia and cognitive function have had inconsistent findings. A strength of the current study is that individuals were tracked from baseline over a relatively long time, and the older age of participants may also have been a factor in the highly statistically significant outcome, Yaffe said, according to the University of California San Francisco article by Jeffrey Norris, "Alzheimer's and Low Blood Sugar in Diabetes May Trigger a Vicious Cycle."
Additional authors of the study were, Cherie Falvey, MPH, Ann Schwartz, PhD, MPH, and Nathan Hamilton from UCSF; Tamara Harris, MD, and Eleanor Simonsick, PhD, from the National Institute of Aging; Elsa Strotmeyer, PhD, MPH, and Andrea Metti, MPH, of the University of Pittsburgh; and Ronald Shorr, MD, of the University of Florida.
The National Institutes of Health and the American Health Assistance Foundation funded the study. Yaffe has served on data safety monitoring boards for Takeda Inc., Pfizer Inc., and Medivation Inc. and has served as a consultant for Novartis Inc., according to the article, "Alzheimer's and Low Blood Sugar in Diabetes May Trigger a Vicious Cycle." You also may wish to see another UCSF article, "UCSF 'Unusual Thinkers' Spotlight Technology's Impact on Health Care."
Legumes can lower blood sugar in diabetics
Legumes can lower your blood sugar, according to the article, "Legumes Improve Blood Sugar Control and Reduce Cardiovascular risk in diabetics." Also cinnamon and cloves improve insulin function, lower risk factors for diabetes and cardiovascular disease, says a recent study. Earlier studies had shown these positive effects in laboratory studies. The study presented at Experimental Biology provided the first evidence of these beneficial effects in humans taking the equivalent of one to two cloves per day, according to an April 4, 2006 news release, "Cinnamon, cloves improve insulin function, lower risk factors for diabetes, cardiovascular disease."
Two studies presented at the Federation of American Societies for Experimental Biology's Experimental Biology 2006 provide new evidence for the beneficial effects (and biochemical actions) of cinnamon as an anti-inflammatory agent and support earlier findings of its power as an anti-oxidant agent and an agent able to lower cholesterol, triglycerides, and glucose, and improve how well insulin functions.
In a related study, extracts of cloves also were found to improve the function of insulin and to lower glucose, total cholesterol, LDL and triglycerides in people with type 2 diabetes
Earlier studies in the laboratory of one of the co-authors of all these papers, Dr. Richard A. Anderson, Beltsville Human Nutrition Research Center, United States Department of Agriculture, had shown that the equivalent of a quarter to half a teaspoon of cinnamon given to humans twice a day decreased risk factors for diabetes and cardiovascular disease, including glucose, cholesterol and triglycerides, by 10 to 30 percent.
These new studies showing cinnamon's ability to block inflammation extend our understanding of the potential for the spice, says Dr. Anderson. As an anti-inflammatory agent, cinnamon may be useful in preventing or mitigating arthritis as well as cardiovascular disease. And as scientists increasingly understand the relationship between inflammation and insulin function in Alzheimer's (causing some to refer to the neurodegenerative disease as "type 3 diabetes"), cinnamon's ability to block inflammation and enhance insulin function may make it useful in combating that disease as well.
The cinnamon and clove studies presented April 4, 2006 at Experimental Biology 2006 in San Francisco are part of the scientific program of the American Society for Nutrition, Inc. The three studies are:
- Dr. Heping Cao of the Beltsville Human Nutrition Research Center and colleagues, including Dr. Anderson, investigated the biochemical basis for the insulin-like effects of cinnamon. Results showed that cinnamon, like insulin, increases the amount of three critically important proteins involved in the body's insulin signaling, glucose transport, and inflammatory response. Dr. Cao says the study provides new biochemical evidence for the beneficial effects of cinnamon in potentiating insulin action and suggests anti-inflammatory properties for the antioxidants in cinnamon. Other researchers involved in the study are Dr. Marilyn M. Polansky of the USDA-ARS Beltsville (Maryland) Human Nutrition Research Center, and Dr. Perry J. Blackshear of the National Institute of Environmental Health Sciences, Research Triangle Park, North Carolina.
- Dr. Stephanie Mae Lampke, University of California, Santa Barbara (UCSB), and colleagues, used fractionation and electrospray mass spectrometry to identify the chemical structure of active ingredients in cinnamon. She worked with UCSB's James Pavolich and Donald Graves. This study provides information on how cinnamon works. Working with Dr. Lampe, Dr. Anderson, and Dr. Polansky (also involved in the paper above) were members of the USDA BHNRC. Research was supported in part by a grant from Cottage Hospital, Santa Barbara, to Dr. Graves.
- Dr. Alam Khan, Agricultural University, Peshawar, Pakistan, a former postdoctoral student and Fulbright Fellow in the Anderson laboratory, reports the first study of the effect of cloves on insulin function in humans. Thirty-six people with type 2 diabetes were divided into four groups, which then took capsules with either 0, 1, 2, or 3 grams of cloves for 30 days. There were no significance differences in responses among the three levels of cloves used – but there were markedly significant differences between those who took cloves and those who did not. At the end of the 30 days, individuals with diabetes who had been taking some level of clove supplementation showed a decrease in serum glucose from an average 225 to 150 mg/dL, triglycerides from an average 235 to 203 mg/dL, a decrease in serum total cholesterol from 273 to 239 mg/dL, and a decrease in LDL from 175 to 145 mg/dL. The individuals with diabetes who had not been taking clove capsules showed no differences. Serum HDL was not affected by consumption of cloves.
The people with diabetes who had been in the experimental group then were taken off clove supplementation and, after 10 days, their glucose, triglycerides, total cholesterol and LDL measured
Although these had begun to rise somewhat, all remained significantly lower than at the beginning of the study. Dr. Khan says the finding that intake of 1 to 3 grams of cloves per day lowered risk factors of diabetes without changing HDL concentration suggest strongly that cloves are beneficial for people with type 2 diabetes. Co-authors of the study in addition to Dr. Khan and Dr. Anderson are Dr. Syed Saceed Qadir, Agricultural University, Peshawar, Pakistan, and Dr. Khan Nawaz Khattak, HMC, Hayatabad, Peshawar, Pakistan. The research was supported by the Higher Education Commission of Pakistan.
The effect of cinnamon is a major research interest in Dr. Anderson's laboratory, where human studies are now taking place looking at how this ingredient can improve insulin functioning in women with polycystic ovary syndrome (a disease of insulin sensitivity in which perturbed hormone levels cause difficulty in getting pregnant, among other problems), people with type 2 diabetes and the prediabetic metabolic syndrome; and people who are very obese (because Dr. Anderson believes that improving insulin function will lead to improvements in weight and lean body mass).
A post doctoral fellow in the Anderson laboratory also is beginning to investigate whether improving insulin functioning will decrease the chance of developing Alzheimer's disease.
Two final bits of advice from Dr. Anderson: First, eating great quantities of cinnamon straight from the can is not a good idea. Table cinnamon is not water soluble, meaning it can build up in the body with unknown consequences. Second, the powered cinnamon has another limitation. Dr. Anderson's personal 60-point decline in total cholesterol occurred only after he switched from sprinkling cinnamon on his breakfast cereal to taking it in a capsule. Saliva contains a chemical harmful to cinnamon.
Type 3 Diabetes
When it comes to preventing type 2 diabetes or what has now found to be type 3 diabetes, you might take a look at the book Brain Grain by David Perlmutter, MD with Kristin Loberg. Perlmutter also is author of The Better Brain Book. In his book, Grain Brain, Dr. Perlmutter explains the difference in dietary habits. Then compare what it says with Dr. Hyman's The Blood Sugar Solution. Or check out the YouTube video, "Bestselling Author Mark Hyman, M.D. - The Blood Sugar Solution." Randy Alvarez interviews Mark Hyman, M.D. discussing diabesity and The Blood Sugar Solution on The Wellness Hour.
Dr. Mark Hyman reveals that the secret solution to losing weight and preventing not just diabetes but also heart disease, stroke, dementia, and cancer is balanced insulin levels. Compare the vegan diet to the Paleo diet in Brain Grain. There also are books about the vegan Paleo diet. See, The Vegan Paleo Cookbook - The Natural Caveman Diet by Heather Lieberman, published in 2013, and Paleo Diet vs. Vegan Diet: Which diet really works for weight loss and better health? by Ken Tyler, published in 2014.
Which carbs could kill your brain?
What happens when Alzheimer's disease is linked to type 3 diabetes? See, "Alzheimer's Disease Is Type 3 Diabetes–Evidence Reviewed" and "Is Alzheimer's Type 3 Diabetes? - NYTimes.com." Or check out, "What Is Type 3 Diabetes? (with pictures)." Or see, "Symptoms Of Type 3 Diabetes - Diabetes Insight" and "Why Is Alzheimer's Disease Called Type 3 Diabetes?."
You may want to check out, "Do Carbs Kill Your Brain? - Chris Kresser." One issue is whether more vegans get neurological diseases such as Alzheimer's or whether processed wheat and sugar is the real culprit, not a glass of juice from green leafy vegetables or getting fats from flaxseed versus bacon fat.
You need a certain ratio of different types of fats in your diet for brain health
You should know that the omega 3 fatty acid content of flaxseeds is 57% compared to the seed's omega 6 fatty acid content of only 14%. Compare that with walnuts, whose omega 6 fatty acid content is a whopping 52% compared to its omega 3 fatty acid content of just 10%.
The issue is whether you're getting enough fats for your brain without clogging your carotid and coronary arteries. But are we really eating too many berries and apples full of that fructose that's rushing the insulin through bloodstreams that prematurely age organs and arteries? Or is the culprit too much processed sugar and too many syrups baked with trans fats?
According to the September 26, 2007 news release, "Discovery supports theory of Alzheimer's disease as form of diabetes," researchers found that insulin, it turns out, may be as important for the mind as it is for the body. Research in the last few years has raised the possibility that Alzheimer's memory loss could be due to a novel third form of diabetes.
In 2007 scientists at Northwestern University discovered why brain insulin signaling -- crucial for memory formation -- would stop working in Alzheimer's disease. They have shown that a toxic protein found in the brains of individuals with Alzheimer's removes insulin receptors from nerve cells, rendering those neurons insulin resistant. (The protein, known to attack memory-forming synapses, is called an ADDL for "amyloid ß-derived diffusible ligand.")
With other research showing that levels of brain insulin and its related receptors are lower in individuals with Alzheimer's disease, the Northwestern study sheds light on the emerging idea of Alzheimer's being a "type 3" diabetes
The findings, published online in 2007 by the FASEB Journal, could help researchers determine which aspects of existing drugs now used to treat diabetic patients may protect neurons from ADDLs and improve insulin signaling in individuals with Alzheimer's. (The FASEB Journal is a publication of the Federation of American Societies for Experimental Biology.)
In the brain, insulin and insulin receptors are vital to learning and memory. When insulin binds to a receptor at a synapse, it turns on a mechanism necessary for nerve cells to survive and memories to form. That Alzheimer's disease may in part be caused by insulin resistance in the brain has scientists asking how that process gets initiated.
"We found the binding of ADDLs to synapses somehow prevents insulin receptors from accumulating at the synapses where they are needed," said William L. Klein, according to the September 26, 2007 news release, "Discovery supports theory of Alzheimer's disease as form of diabetes," Klein (as of the date of the news release) is a professor of neurobiology and physiology in the Weinberg College of Arts and Sciences, who led the research team. "Instead, they are piling up where they are made, in the cell body, near the nucleus. Insulin cannot reach receptors there. This finding is the first molecular evidence as to why nerve cells should become insulin resistant in Alzheimer's disease."
ADDLS are small, soluble aggregated proteins. The clinical data strongly support a theory in which ADDLs accumulate at the beginning of Alzheimer's disease and block memory function by a process predicted to be reversible
In earlier research, Klein and colleagues found that ADDLs bind very specifically at synapses, initiating deterioration of synapse function and causing changes in synapse composition and shape. Now Klein and his team have shown that the molecules that make memories at synapses -- insulin receptors -- are being removed by ADDLs from the surface membrane of nerve cells.
"We think this is a major factor in the memory deficiencies caused by ADDLs in Alzheimer's brains," said Klein, in the news release. Klein is a member of Northwestern's Cognitive Neurology and Alzheimer's Disease Center. "We're dealing with a fundamental new connection between two fields, diabetes and Alzheimer's disease, and the implication is for therapeutics. We want to find ways to make those insulin receptors themselves resistant to the impact of ADDLs. And that might not be so difficult."
Using mature cultures of hippocampal neurons, Klein and his team studied synapses that have been implicated in learning and memory mechanisms. The extremely differentiated neurons can be investigated at the molecular level. The researchers studied the synapses and their insulin receptors before and after ADDLs were introduced.
Researchers discovered the toxic protein causes a rapid and significant loss of insulin receptors from the surface of neurons specifically on dendrites to which ADDLs are bound. ADDL binding clearly damages the trafficking of the insulin receptors, preventing them from getting to the synapses
The researchers measured the neuronal response to insulin and found that it was greatly inhibited by ADDLs. "In addition to finding that neurons with ADDL binding showed a virtual absence of insulin receptors on their dendrites, we also found that dendrites with an abundance of insulin receptors showed no ADDL binding," said co-author Fernanda G. De Felice, according to the news release. De Felice is a visiting scientist from Federal University of Rio de Janeiro who is working in Klein's lab. "These factors suggest that insulin resistance in the brains of those with Alzheimer's is a response to ADDLs."
"With proper research and development the drug arsenal for type 2 diabetes, in which individuals become insulin resistant, may be translated to Alzheimer's treatment," said Klein. "I think such drugs could supercede currently available Alzheimer's drugs."
Klein, Grant A. Krafft, formerly at Northwestern University's Feinberg School of Medicine and now chief scientific officer at Acumen Pharmaceuticals, Inc., and Caleb E. Finch, professor of biological sciences and gerontology at the University of Southern California, reported the discovery of ADDLs in 1998. Krafft is a co-author of the FASEB Journal paper. Northwestern and USC hold joint patents on the composition and use of ADDLs in neurodisorders.
The patent rights have been licensed to Acumen Pharmaceuticals, based in South San Francisco, for the development of drugs that treat Alzheimer's disease and other memory-related disorders. In addition to Klein, De Felice and Krafft, other authors on the paper are Wei-Qin Zhao, a former visiting scientist at Northwestern, now with Merck & Co., Inc. (lead author); Hui Chen, from the National Center for Complementary and Alternative Medicine at the National Institutes of Health; Michael Quo, from Blanchette Rockefeller Neurosciences Institute; and Sara Fernandez and Mary Lambert, from Northwestern University.
Reduced insulin in the brain triggers Alzheimer's degeneration
Also take a look at the March 23, 2006 news release, "Reduced insulin in the brain triggers Alzheimer's degeneration." Researchers in that study explained how the neuroendocrine disorder is distinct from other types of diabetes. By depleting insulin and its related proteins in the brain, researchers at Rhode Island Hospital and Brown Medical School have replicated the progression of Alzheimer's disease – including plaque deposits, neurofibrillary tangles, impaired cognitive functioning, cell loss and overall brain deterioration – in an experimental animal model. The study demonstrates that Alzheimer's is a brain-specific neuroendocrine disorder, distinct from other types of diabetes.
In the study, brain deterioration was not related to the pancreas, which regulates insulin for the body. When pancreatic insulin is deficient or the body fails to respond to it, the result is Type 1 or Type 2 diabetes. Previous work by the researchers with postmortem brain tissue of Alzheimer's patients showed a strong link between insulin depletion in the brain and Alzheimer's disease, raising the possibility that Alzheimer's is a neuroendocrine disorder, or a Type 3 diabetes.
"We have demonstrated that a loss of insulin in the brain triggers the onset of Alzheimer's, probably because as the brain loses insulin, the cells that require insulin to function and survive also eventually die. The consequences are increased oxidative stress, brain deterioration, loss of cognitive function, and a buildup of plaques and tangles in the brain – all hallmarks of Alzheimer's, said senior author Suzanne M. de la Monte, MD, MPH, a neuropathologist at Rhode Island Hospital, according to the March 23, 2006 news release, "Reduced insulin in the brain triggers Alzheimer's degeneration." de la Monte (at the date of the news release) also is a professor of pathology and clinical neuroscience at Brown Medical School in Providence, RI. "We now know that if you specifically target insulin and its actions in the brain, you could develop new treatments for this disease," de la Monte explained. The study is published in (Volume 9, Issue 1) of the Journal of Alzheimer's Disease (http://www.j-alz.com).
Neurodegeneration: Impairments in insulin/IGF signaling and deficiencies in the corresponding growth factors can occur in the central nervous system (CNS) independent of Type 1 or Type 2 diabetes
Researchers injected the brains of rats with Streptozotocin (STZ), a compound that when metabolized, destroys beta cells in pancreatic islets and produces diabetes. When injected directly into the brain, the treatment caused neurodegeneration, while the pancreatic islet cells remained intact. That is because insulin depletion produced by STZ was confined to the brain, just like what occurs in most cases of Alzheimer's.
"This study provides definitive evidence that impairments in insulin/IGF signaling and deficiencies in the corresponding growth factors can occur in the central nervous system (CNS) independent of Type 1 or Type 2 diabetes," the authors write.
As a result of the treatment, insulin and its IGF-I receptors were significantly reduced in the brain, triggering a cascade of neurodegeneration. Both insulin and IGF-I activate complex signaling pathways downstream, prompting energy metabolism and growth required for learning and memory, and inhibition of oxidative stress, which unchecked could trigger neurodegeneration.
As insulin was depleted, neurons died and the brain dropped to half its size, a result of atrophy which is a prominent feature of Alzheimer's. At the same time, there was an increase in astrocytes and microglial cells, which are responsible for neuroinflammation, another critical and consistent feature of Alzheimer's and probably related to the increased amyloid deposition in the brain, the researchers say.
Also, there was increased activation of a kinase called GSK-3 beta
This kinase is overactive in Alzheimer's and triggers tau phosphorylation, which is known to be at the core of neurofibrillary tangles. The researchers had previously shown that tau is regulated by insulin and insulin-like growth factor (IGF-I). In the current research, they found that as insulin and IGF-I were depleted in the brain, the expression of GSK-3 beta increased, leading to oxidative stress and cell death.
While the link between insulin and tau had been established, researchers also looked at the connection between insulin and amyloid precursor protein gene expression, as increased levels could account for amyloid accumulation, or the buildup of plaques in the brain. They found that amyloid beta deposits in vessels and plaques did build up in the brain, and they suggest that these abnormalities occurred due to increased oxidative stress.
Another feature of Alzheimer's affected by impaired insulin signaling, acetylcholine deficiency, is linked to dementia and has long recognized as an early abnormality in Alzheimer's
The enzyme that makes acetylcholine, choline acetyltransferase (ChAT), was previously found to be regulated by insulin and IGF-1. In brains with Alzheimer's, impairment of insulin and IGF-I signaling mechanisms correlate with deficits in acetylcholine production. In this study, ChAT was markedly reduced in the experimental Alzheimer's model.
"Our previous work has shown that many of the important features of Alzheimer's – such as the accumulation of phosphorylated tau and the death of neurons – were somehow linked to insulin deficiency in the brain. This study shows that insulin is the controlling factor in all of these features of Alzheimer's disease," de la Monte explained in the news release. "The evidence suggests that impaired insulin and IGF signaling must be addressed in order to make significant progress in the treatment and prevention of Alzheimer's disease," she says. Grants from the National Institutes of Health supported this study.
Dietary habits and neurological disease
If you look at the scientific studies published in various medical and technical journals, the published studies describing Alzheimer's disease as type 3 diabetes began around 2005, according to the book, Grain Brain.
Links between poor diet and Alzheimer's have been published in many books and articles that show the main differences between our diet and the 75% fat diet of pre-agricultural hunters and gatherers. How high in fat should a diet be for the general population trying to wean itself from processed fats and sugars?
The pre-agriculture ancestral diet was 75% fat, 20% protein, and 5% carbs. Today's diet is 60% carbs, 20% fat, and 20% protein. Numerous physicians and other scientists think Alzheimer's disease can be prevented by using food as medicine, by changing the food we eat. But what foods work best on the general population compared to patients with special-need diets?
What diabetes and the brain have in common
If you go back to cave people days, when glucose was difficult to find except when the season permitted people to gather a few wild berries and other fruits in temperate zones and sweeter fruits such as bananas in tropical areas, evolution designed the human body to turn the fuel from food into energy for cells to reproduce and function the way nature programmed cells to work.
For almost the entire existence of our species, glucose - the body's major source of energy for most cells - has been scarce
You can read about fat being the major source of brain energy for ancestral peoples before agriculture in Dr. Perlmutter's book, Grain Brain. What's important for the general public to consider is that when the cave people ate a diet of 75% fat, that diet made it possible to develop ways to store glucose and convert other things into it.
The body can manufacture glucose from fat or protein if necessary through a process called gluconeogenesis. The problem with gluconeogenesis is that it takes a lot of energy. What takes less energy is the way the human body converts starches and sugar into glucose. It's easier to change sugar into glucose and takes less energy by the body to get the glucose to the brain and muscles.
The process by which human cells accept and utilize glucose
You have sugar molecule in your body from the food you're eating. Now your cells are going to make insulin, a hormone so that the glucose can get into your cells in the first place. Insulin is made by your pancreas. You need enough insulin to move the glucose/sugar in your blood into your muscles, fat, and liver cells. It's your basic fuel, working like fuel in an engine to make it move. It's your energy.
If your cells are normal, they are highly sensitive to insulin. But if you have insulin resistance, the cells aren't as healthy and not so sensitive to insulin. So the body makes more and more insulin to the point where you get symptoms of having too much insulin in the blood. You don't want abnormally high levels of insulin in your bloodstream.
If you keep eating foods that quickly turn to sugar in your blood, like eating too much fruit, your cells get exposed to too much insulin. For example, if you eat fruit in the morning your body will process it differently than if you eat fruit in the afternoon or evening, when the body processes fruit more like sugar. Eating a bowl of blueberries at dinner time can keep you up all night constantly urinating from too much insulin in the blood or too high blood glucose levels.
Insulin resistance
Modern societies feed their populations too much food that's so highly processed, full of refined sugars and syrups or processed, heated fats. The result is too high insulin levels or insulin spikes. The insulin levels surge beyond normal levels. What happens is the cells eventually adapt by reducing the number of receptors on their surfaces to respond to insulin. Now, we have insulin resistance. Sometimes the symptoms are called low blood sugar related to diet.
By eating too much fruit, too much sugar, or too much bread, pasta, pastry, potatoes, and other starchy foods that quickly turn to sugar in the blood, your cells desensitize themselves to insulin, causing insulin resistance.
What happens with insulin resistance is that your cells ignore the insulin pouring out into your bloodstream. So the glucose in your bloodstream is not taken up by your cells. You may start to feel symptoms of low blood sugar because your cells are not getting glucose from your blood. The result is that your pancreas responds by pumping out more insulin.
Now higher levels of insulin become needed for sugar to go into the cells. The cycle happens again and again until you change your diet. Some people develop type 2 diabetes. Diabetics have high blood sugar. With type 2 diabetes, the sugar stays in the blood causing toxic sugar damage to the rest of the body such as nerve damage, heart disease, and as researchers say, Alzheimer's disease. The sugar causes inflammation that runs through the body. It's sugar in the blood causing problems from heart disease to neurological dementia for many.
If you follow the chain of events, you can see how it back engineers to insulin and blood sugar issues
What's going to happen to their brain and artery health when they become senior citizens? Your genes ultimately have their own time table when type 2 diabetes develops. But all this is reversible by diet. Food can be medicine if it has the ability to prevent the cycle, or slow down the time table of the genes on what happens next. When it comes to nutrition, does one size fit all?
Insulin does more than moves glucose into cells. Insulin also stimulates growth. For some people, it's weight gain. For thin people with low blood sugar exacerbated by diets with too much sugar or eating too many fruits at the expense of other foods that don't turn to sugar quickly in the blood. Is your body abusing foods that quickly turn to sugar over a period of years? Too many kids are pre-diabetic or already have type-2 diabetes.


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Copa Airlines began upgrading its fleet in 2000, acquiring new, more fuel-efficient airplanes. We currently operate one of the continent's most advanced fleets, featuring modern Boeing 737-700s, Boeing 737-800s and Embraer 190ARs.
We were the first airline in Latin America to operate Boeing 737-700 and 800 aircraft with "winglets", which enhance aerodynamics and performance, thereby increasing fuel efficiency. Winglets help protect the environment by reducing noise and greenhouse gas emissions by as much as 5%.
Satellite navigation allows us to choose the most direct route to various destinations, conserving fuel in the process.
We have adopted the following operational practices to reduce fuel consumption per hour of flight:
Thirty-two of the gasoline engines powering our ground equipment were converted to Gas Liquid Processing (GLP) systems, reducing the emissions of our vehicles by 21%.
In 2007, our paper recycling program processed 5,284 pounds of paper waste, and our goal is to increase that number by 15% in 2008. In the maintenance hanger, cans of used oil are recycled, according to cleanliness standards.The Recycling Program is expanding to all areas of the company, starting with the recycling of materials such as soda cans, glass, and cardboard. We continue to identify new opportunities to increase recycling.
Implementation of the e-ticket and the distribution of operational manuals in electronic format diminished the consumption of paper considerably.
We use biodegradable products to clean our aircraft and offices.
At Copa Airlines we undergo annual environmental audits, which ensure we follow through on our actions and avoid discrepancies in the policies we promote. These audits are conducted by an external consulting agency certified by Panama's national environmental authority, ANAM.
In June 2008, we formally submitted to ANAM the Copa Airlines Environmental Audit Plan. We did this is in accordance with the Environmental Adequacy Plan (PAMA, by its Spanish acronym), established by Law 41 of July 1, 1998, and the Executive Decree No. 57 of 2004, which regulates environmental audits. This important step demonstrates our socio-environmental commitment and voluntary compliance with environmental protections. An inventory of greenhouse gasses: we currently quantify emissions using the methodology set forth in the Greenhouse Gas Protocol, based on the guides "Standards for Corporate Responsibility and Reporting" and "The GHG Protocol for Project Accounting". Framework for collaboration with the National Authority of the Environment (ANAM): Participation in this collaborative effort contributes to the company's robust environmental strategy, enhances its competitive edge, minimizes the environmental impact of its operations, and improves its environmental performance.
This program, which relies on the collaboration of ANAM, promotes big-picture environmental management and the transformation of practices into models, processes, and systems which are more sustainable and which support innovation, clean production, and a green corporate culture. The development of this environmental strategy facilitates the continual identification of new mechanisms by which to reduce and/or offset greenhouse gasses, and thereby minimize the environmental impact of the company.
In addition to enhancing general knowledge of environmental problems, especially those related to the impact of aviation on the environment, the campaign is designed to demonstrate good environmental practices such as reducing and offsetting emissions, using resources wisely and properly managing the residual waste.
Its objective is to inspire the support and participation of all participants in the company's environmental programs and successfully integrate environmental responsibility across all sectors.


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We all have something that needs doing around our homes. For whatever reason, we just keep putting it off. Rarely is it a matter of cost though. Usually, we already have everything we need, we just can't seem to find the time or motivation to get the project done.
And thus I present to you my next Cheap Date Idea!
Grab your sweetheart and whatever tools you need and then get started on your home improvement project! Maybe you have some pictures to hang up or a room to paint. Maybe you need some extra storage in a particular room or your books have gotten unruly. Whatever it is, the project will be more fun with your sweetie and you'll be glad it's finally done.
I've shared a few pictures of my own home improvement projects in the slide show below. Only you know what needs to be done in your home, but here's a short list to give you a few ideas:
- Paint that room! You've been itching for a red bedroom, why not go for it? Get your sweetheart to help you shove everything into the middle of the room, grab some painter's tape, a gallon of paint, and some rollers and go for it. A gallon of paint should only cost you about 30 bucks at Walmart. Throw in the rollers, any brushes you need and tape, and you're looking at about a $50-$60 home improvement project.
- Buy some shelves and customize your storage. After Will moved in, I discovered we had WAY too many spices. My tiny kitchen couldn't handle the overload. We went to Hobby Lobby in Brannon Crossing and found a set of three ready to paint shelves for $9.99. My kitchen is now styling with all three (full of spices) and our next home improvement date will involve painting them whatever color we so choose.
- Finally get your _____ arranged. Whether it's your DVDs, games, or books, something in your apartment probably needs to organized. Now is the perfect time to get your love involved in your weird collecting habits and start sharing wonderful memories...all while putting that collection in its proper place.
- Put that stupid bookshelf together! You know you have a piece of furniture you bought a couple of months ago but never put together just sitting in your closet. Maybe it's time to break out the screw driver and throw the instructions to the side. Rely on his furniture building knowledge (or at least pretend to) and have a blast.
- Rearrange your living room. Maybe you've always wanted to try your couch on the left side of your living room. The two of you should be able to get it there without too much trouble!
Whatever your project is, you're sweetheart will be glad you asked and happy to help - and so will you!
Cost: Depends on what project you choose. It could potentially be free if you've already got all of the stuff you need!
Have an idea for a Cheap Date in Lexington? Email your idea to firstname.lastname@example.com and it may become one of the featured Cheap Date Ideas! Find more cheap date ideas here!


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AVENT AIRFLEX Teat is a teat that helps your baby control the flow of milk to avoid regurgitations and colics.
Special price :
Avent - In stock
AVENT SILICONE TEAT AIRFLEX 3M MONTHS + 2 TEATS (Nipples)AVENT Company develops since 1984 teats which help to reproduce the more possible the breastfeeding to ensure maximum comfort for your baby. AVENT AIRFLEX Teat allows your baby not to spit-up and not be victim of colics.
- AVENT AIRFLEX Teat is in supple silicone without taste or odor.
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Directions for useIt is advisable to use AIRFLEX Teat from 3 months.
Before use, wash and rinse thoroughly after each nipple.


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Are Mariano Rivera and Derek Jeter already Hall of Famers?
Which current players would get your Hall of Fame vote?
Not taking future success into account and looking purely at their accomplishments as of today, several players appear to have credentials worthy of Hall of Fame enshrinement. Mariano Rivera and his 600 saves would seem to be a lock, but what about Ichiro Suzuki, who has amassed more than 2,400 hits in just 10 years?
Vote for up to 10 players and compare your picks to SportsNation. Players must earn 75 percent of the vote to make the Hall of Fame.