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Cramping Your Style
Cramping during athletic competition can be a great deterrent of performance. Cramps can be present for a variety of reasons, all which must be thoroughly investigated to determine why they are occurring so the proper treatment may be applied. In this issue, I am going to discuss the chemical-nutritional role in cramp involvement.
The balance between calcium and magnesium in the body is crucial. A normal level of one nutrient can be perceived low by the body if the opposing nutrient is high. This is seen often in women taking a high dose calcium supplement. They may have a functionally low magnesium level, sometimes evident in a blood test, especially those who consume a high carbohydrate diet. A high carbohydrate diet tends to increase the body's need for magnesium, an issue I have touched upon slightly before.
A cramp due to calcium deficiency is many times overlooked. Although not as common as a cramp brought upon by a sodium-potassium imbalance, the calcium cramp is tricky because it is usually due to calcium displacement, rather than lack of the nutrient. Simply put, that means you can consume all the calcium you want, but what your body does with it is another matter. Soft tissue calcium starvation is what causes these types of cramps, not calcium deficient bones.
To prevent calcium starvation of tissues, three factors must be present. First, and obviously, you must have the calcium available. Second, the form should be in a more acidic (rather than basic-neutral) form, such as calcium lactate or citrate. Calcium carbonate should be avoided; it is very difficult for the body to absorb. People who take cheap calcium carbonate supplements, oyster shell calcium, and TUMS are taking the wrong type. Third, and what most people lack, is a proper fatty acid balance. That means a diet rich in "good" fats – Omega 3 and 6 oils such as nuts, seeds, vegetables, and fish and flax oil, to name a few. It also means eliminating all trans fats, also known as partially hydrogenated fats, from your diet – not decreasing them, but eliminating them. This is due to their inflammatory and destructive effects on the body. It is these "good" fats that allow the calcium to be driven into the soft tissue to prevent cramping and a host of other problems (such as bursitis and kidney stones).
What are other soft tissue calcium deficient symptoms? A big one is a cold sore/fever blister. Many people take the amino acid lysine for their cold sore, aiming to bump out arginine and starve the sore away. But for the vast amount this doesn't help yet calcium with the proper fats works wonders. The cold sore acts as a blessing in disguise; they know when their body chemistry is off, and can address the problem before it spills over into other symptoms. This is also evident in those who get their cold sores in temperature extremes, such as exercising in the hot sun.
Cramping of the calves at nighttime, especially those that are of the "Charley horse" type, can indicate calcium deficiency or displacement. Lying in bed for a prolonged period without being able to fall asleep can be an adrenal symptom as I've mentioned before, but it can also be from a calcium issue.
The sodium-potassium balance becomes an important factor in cramping for athletes, particularly those under a great deal of stress or during high volume training. The aerobic base is crucial to help maintain healthy adrenal function and sodium re-absorption by the kidneys. An overtrained athlete leaning more towards the anaerobic side will show signs of adrenal fatigue, resulting in sodium loss. This can reveal itself with symptoms such as cramping, physical and mental fatigue, a chronic feeling of thirst, a feeling of dizziness or lightheadedness upon standing, and craving for salty foods. Though salt tablets and sodium-rich foods may help the athlete short term or through a race, the key is to address rebuilding the adrenals so the sodium isn't lost.
Sodium is more of a culprit in this case than potassium. However, there are those whom extra sodium will cause more cramping which potassium will prevent. These individuals will also have signs of overtraining but due to a hyper-adrenal function (high cortisol), rather than that of the tired, low-adrenal output. Yes, it can get complicated.
Cramping can also be a result of dehydration. That may sound obvious, but you'd be surprised how many athletes don't drink enough water during the day and during training/competition. This is why, for example, the carbohydrate gel packs tell you to drink water with consumption. The suddenly high glucose solution entering your stomach will draw fluid from your working extremities to absorb the glucose. This can help with the energy, but leave your limbs tired and cramped. Adrenal fatigue can result in an under-hydrated body from the constant loss of sodium. So even with water, like calcium and all nutrients, you can drink plenty of it, but it doesn't mean you'll absorb it.
A 24-year old woman came into my office complaining of fatigue, menstrual cramps, and difficulty falling asleep, along with some general aches and pains. Her running performance had been sub-optimal for the last few months for unknown reasons. She was taking a calcium supplement for some time recommended by a friend for the cramps, as well as a multi-vitamin, and was on a high carbohydrate, low fat diet. Using manual medicine techniques, a fatty acid imbalance was revealed, and she noted that her bread contained partially hydrogenated vegetable oil, and she used margarine, also a trans fat. She also showed a need for flax oil, and was advised to continue with her calcium supplement, but reduce her carbohydrate consumption and eat more "good" fats and eliminate all trans fats. She returned a month later noting that she didn't get the menstrual cramps that she thought "every woman gets" and was sleeping much better, and her energy picked up. Most all of her nagging aches and pains had subsided, most likely from her body's ability to now properly fight inflammation, rather than provoke more. There were adrenal issues to treat due to the stress she had been under, but a simple change in diet had made a world of difference.
You can see that the value of a nutrient can be looked at not only as a therapeutic agent, but a clue to what may be awry in the body. An athlete constantly needing salt to prevent cramps needs to address the adrenal glands, not live off the salt. Another whose cramps are prevented by magnesium need not take mega-doses of the nutrient, but understand why they need so much, perhaps due to carbohydrate intolerance, or an unmanaged stress pattern.
There are also structural-physical reasons for cramping. Muscle imbalances and gait disturbances can cause a muscle cramp. These tend to reveal themselves in the ever so familiar "side-stitch". Some athletes live with these pains constantly, pushing through the agony and only having a good day when the pain decides to give them a day off. It doesn't have to be that way, but that is a story for another day.
77 CommentsLeave a comment
Randy Crew permalink
"Cramping Your Style" is an excellent article. As a follow up, I'd appreciate some information on the treatment of calcium displacement which I believe is the cause of my early morning leg cramps, mostly in the calf muscles. I get my calcium from yogurt and raw or steamed veggies. I eat roasted almonds and roasted sunflower seeds daily. I don't take any calcium/mag/potass supplement as that has led to morning leg cramps in the past. What am I doing wrong? And what other things should I be doing. The cramps are daily. Thank you.
Ben Turner permalink
Hello, I play indoor volleyball and don't usually suffer from leg cramps, however when I play beach volleyball I get servere cramps in pretty much ever muscle in my legs. It gets to a point where i can no longer stand and any position i try to stretch to relieve the pain causes cramp elsewhere. My fitness levels are exellent and I have gone through trail and error with plenty of water and changes in diet. Can you give any advice on what the problem may be? Many thanks.
Rich permalink
I have been getting cramps during intensive cross country mountain biking after about 2 hours. I have been told to reduce salt in my diet by my GP to prevent Hypertension, which seems to have worked. I make a point of avoiding transfats, eat fish, cook with olive or peanut oil and take a fish oil supplement daily. I always hydrate with purpose made drink before and during training and eat 'shot blocks' every 10 or 15 minutes. This weekend during a prolonged ride and getting cramp I experimented with a Calcium Carbonate tablet and my crams had gone within a few minutes and didn't come back for the rest of the ride. Have I taken my lack of sodium in my diet too far?
Margaret permalink
Hi – The excruciating leg cramps returned after resuming my BP meds(Norvasc) and now the magnesium powder (Calm) isn't as effective. They start in the evening and move from one leg to the other, usually triggered when attempting to stretch after sitting or resting an hour after working out.I workout 1-2 hours a day, mostly aerobics, but 2-3 hours of light to medium weight lifting. I recently started eating 8 – 10 veggies a day. Not getting enough protein, just 4 – 6 oz, and bingeing on bad carbs about 1 – 2 times per week. Any clues on why the leg cramps are so severe?
Cherry Read permalink
Regarding your interesting perspective about cold sores and calcium absorption: People suffering from herpes simplex are generally told to avoid high quantities of arginine in their diet which means no nuts or seeds. So this, in effect, could be contributing to a deficiency in Omega 6 and so less effective absorption of calcium and more herpes…! Would you recommend ignoring the no nuts and seeds advice or just trying to get adequate Omega 6 from other sources?
Cherry Read permalink
Thanks for your reply :) I've never seen dairy on any of the lists of foods high in Arginine though I knew about cocoa. Perhaps dairy is also high in Lysine & therefore they cancel each other out? I never found taking Lysine to be effective but I do react strongly to cocoa, nuts and chick peas which are all on my list as high in Arginine.
I'll definitely bear your approach in mind :)
Diane Dahlin permalink
Is there a brand of Calcium that you'd recommend? In your article, you said to avoid Calcium Carbonate. Do you recommend Calcium Lactate of Citrate instead? Or is there another form you recommend?
belinda richardson permalink
Hi. Researching causes for leg cramps came upon this article and comments. I have had a thyroidectomy and one parathyroid removed. Since having issues with my thyroid then the removal of both, I have suffered with leg cramps. My doctor recently changed and upped my T3 meds and lowered my T4 because my blood work was showing an imbalance. I eat no white foods following the Atkins program. I am carbohydrate sensitive. I have suffered the last 6-8 weeks with extreme!! leg cramps leaving me feeling bruised and like a noodle. Because of lack of sleep I feel, my blood pressure was very high, too. It seems nothing was working for the leg cramps. My potassium and magnesium levels on blood work were good the last time checked about 3 weeks ago. I remembered once at my mom's drinking orange juice and the cramp subsiding. I am wondering if there is a connection with the lack of carbs or sugar in my diet that is causing the cramps. I experimented last night because yesterday I was nonfunctional with weak muscles and shakes and more leg cramps even in the day. I drank off and on orange juice every 2-3 hours and at bed time. This is the first time I have not had cramps!!! I don't need the carbs and sugar for weight control issues especially with no thyroid. Any suggestions or help regarding this would be greatly appreciated. Thanks…B
Ellen permalink
I DEVELOPED SEVERE CRAMPS IN MY UPPER LEGS WHEN I WAS TREATED FOR A VERY BAD CASE OF POISIN IVY. 2 DIFFERENT MDs EACH ADMINISTERED A STEROID INJECTION WITH NO MENTION OF POSSIBLE SIDE EFFECTS. THIS WAS 5 YEARS AGO. I AM 57 AN AVID GOLFER AND FIBER ARTIST, SO I AM ACTIVE TO A POINT, BUT DO A LOT OF SITTING WHEN WORKING AT MY TRADE. I HAVE BEEN TAKING A COMBINATION OF CALCIUM LACTATE AND FISH OIL FOR 6 MONTHS, THIS HAS ACTUALLY HELPED, UNTIL TODAY. I AM INTRIGUED BY YOUR CLAIM THAT MAGNESIUM IS NEEDED MORE THAN CALCIUM. I HAVE THE STRONGEST BONES IN MY FAMILY SO THE CALCIUM IS JUST TO ALLOW ME TO PLAY GOLF WHEN I CAN. YOUR THOUGHTS ON MY PROBLEM WOULD BE WELCOME.
Nancy permalink
I've read elsewhere that iodine and proper thyroid function is also important for calcium absorption. Could you comment on that? I've been taking levothyroxine for hypothyroidism and stopped using iodized salt. Can that be contributing to my frequent, severe nocturnal cramps?
Tanika permalink
what actually robs your body of iodine and even folate, I thought that this keeps a healthy functioning thyroid and does iodine help with healthy functions of a thyroid…This month luckily I didn't have any episodes of paralyzing leg cramping.
Andy Fischer permalink
My son is an above average athlete and has suffered from leg cramps in his calfs and hamstrings for the last 5 years. They come on when he is playing football at the start of the third quarter, after halftime. We have tried gatorlytes, salt pills, riding a stationary bike, carb loading, and every other imaginable thing with little success. It seems that when the level of the competition is more intense than the level of the training, the cramps come on. We recently had 4 days off of basketball practice and he cramped up in the fourth quarter of the next game he played. He sweats profusely, and his football uniform is soaked from pre-game warmups. We had his blood checked for electrolyte imbalance and there was no deficiency. I have done extensive research on the internet and have talke to multipel trainers and doctors. Have you ever heard of "altered neuromuscular control"? That seems to fit him. Do you have any ideas?
Sunil Bajaj permalink
I suffer from serious stiffness and cramps in bith my calf muscles. Also pain in the ankle joints. I had a doppler done for my legs as Dr wanted to rule out varicose veins and that was normal. Ran thru blood tests for TSH which was normal, CBC which showed Hematocrit (PCV) 38.3% and RBC 4.13 million/ul both of which are only slightly below normal. What is recommended for this?
Soccer Player permalink
Very informative article as well as the discussion.
I am former soccer player but now in 40s my calf muscles cramp a great deal not just from (and during) running but from prolonged walking. After done with excercise calf muscles are in pain as though I have been lifting heavy weights on a muscle that has never been excercised. There is often achiellies pain as well.
Anti-inflammatories like ibuprophane does not help.
I've been using heat treatment, especially wrapping up the calf muscles in a plastic bag and sleeping with it. Pain would subside.
As of late I've used magnesium-calcium-vitamin D supplement and found to be of help in cutting down on the pain while excercising and relaxing them afterwards (that football player in above post may wanna try this supplement).
This has increased my ability to do the amount of excercise, but the increase in excercise has not caused any weight loss.
I have also found that iodine has something to do with muscle pain as well as weight loss/gain. Lack causes muscle pain and weight gain.
Could you explain how iodine deficiency ipacts muscle pain/weight gain or have good links to such texts, what is safe dosage for iodine intake and what type of iodine (i take blood pressure pills) is good to take
Cathe Cappannari permalink
I'm a 59 y/o F with chronic muscle spasms. Mostly in my neck, back, hips and upper legs. I had 1 parathyroid adenoma removed by Dr. James Norman in Jan. '05. He told me to take a calcium supplement the rest of my life. Only when I take calcium the spasms are worse. So I don't take it. This winter my alternative/internal med Dr. asked me to take magnesium. Within a week the spams were so bad I practically lived with the Chiro and massage therapist. I quit taking it and the Dr. said that Magnesium relaxes muscle not the opposite. Now he has asked me to take Viusid to build up my immune system( it has calcium pantothenate) in it. Within 8 hours I began to have leg cramps. Wow, now what? I thought about doing the Paleo diet. I feel that I have a good diet but something is interfering with absorbtion. I do have low cortisol in the a.m. between 9 and 11. Has been shown on labs also. I spend hundreds of dollars a week trying to control the pain from spasm. I search the internet all the time and all I see are statements about how these 2 elements are necessary and how they make you feel better. You are the first Dr. I've seen discuss absorption. What type of Dr. deals with this issue? Do you think you could give me some direction. Also, I am on cozaar. 25mg QD. Although the muscle spasms have been going on for years, I have to say time is of the essence. The last 6 months they have escalated and I now have more down time that up.
Ty permalink
Thank you for your quick reply. For the sake of your time I will be as brief as possible. I have a severe problem with muscle cramping on days that I lift weights and play basketball. I am not a professional bodybuilder or basketball player, however, I'm a level right beneath. Therefore, my workouts are extremely challenging. About 3 to 4 times per week I will workout out at 7am and have a basketball game anytime after 7pm. During my workout I drink at least 1/2 gallon of water and before my game I will have at least one gallon of water plus an additional 1/2 gallon of water while I am playing (I also drink a sports drink while I play. Drinking all this water is NOT fun at all.) Whatever body part that I workout in the gym that morning, will be the ONLY muscle that cramps up during my basketball game that night. The cramping is severe and once it starts, my muscles will just lock up for quite sometime. Very painful. My diet is exceptional (for my fitness goals) and I get plenty of Potassium from the multiple Green Smoothies (many times with Coconut Water) that I drink. My carbs only come from occasional sweet potato and the fruit in my Green Smoothies. The Sodium I would intake would only come from any ground turkey or chicken that I consume. So obviously no processed foods in my diet. I sweat a lot during my workouts but I sweat excessively while I am playing basketball. But I always have. At 35 years of age, I've never experience this before, but at this point, I am physically at my strongest. So I just wanted to give you as thorough description of my profile as I could. Do you see anything that I am doing wrong or not doing?
Thank you for you time Dr. Gangemi
Denise permalink
For the past few months actually from June this year, I have been suffering from cramping in my calves, I do do quite a bit of long distance running, and in the last couple of weeks they seem to come more frequently, take last night for instance doing our 8km time trial I hadn't even gotten to the 1km marker and my calves were burning it was as if they had somewho got shorter, what can you suggest that I do to combat these cramps?
I eagerly await your email reply.
Ryan permalink
I am a professional soccer player in Sweden (born in the US) and have experienced terrible muscle cramping in my legs (always in my calves, many times in my hamstrings, occasionally in my groins and hip muscles) since I was young. I have literally tried every possible thing to fix them: hydrate more, eat more bananas, try pickle juice, more calcium, etc., yet nothing has been able to fix them for all these years. They are horrible and I cannot finish most games during a season because my muscles tense up so much and I cannot run at all. I'd say that I get them in about 85% of games. If there are games where I do not experience any (or only get a little tensing of a calf muscle for a few seconds) during a game then I feel like a million bucks and have no idea what I did differently than the times when I cramp a lot. Any idea what could be causing these? It's the most frustrating thing I have encountered…Thanks for any help you can give me on this.
Judianne permalink
I'm a bodybuilder with hypertension inherited from the maternal side of my family and small kidneys from the paternal side of my family. I also work in the health care industry, which, as you know, is a high stress profession, especially at the present time. I have failed on Cozar, cannot take HCTZ, because it elevates my A1C … despite a fasting blood sugar well within normal limits, and I 'm not able to tolerate beta blockers or ACE inhibitors. A combination of Norvasc and Spriranolactone have worked the best for controlling my blood pressure, but the cramping, particularly in my lower extremities has me worried. One morning I after waking up and doing my usual yoga bed stretches, I stepped down onto the floor to an amazing pain in my right foot, and knew immediately that it was highly symptomatic for both achilles tendonitis and plantar faciiitis. I understand this can happen on calcium channel blockers. It's been over a year since that happened, and it still kicks me now and then. Now, a new symptom has developed. Pain without swelling at the insertion of my hamstrings on the left leg. It sometimes will heat up out of nowhere even when I am at rest, then, for no discernable reason, it will disappear. It's as if this medication is magnifying every natural muscle imbalance I must have. I have to be on the Norvasc, because it's the only way I can contol my hypertension. Is there any way in which I can work with diet to overcome some of the pain and cramping. My tibialis anterior muscles are starting to stay contracted so long that they feel like rocks, and I'm not even optimizing for my gasts and tibs anymore. … Oh, … I am using trigger point therapy, too.
Nadia permalink
Thank you for the article Doc. Now that I know which supplements to get my question is: How do I get rid of the old cramp calf pain?
On 11/16/13 I ran a half marathon and my right calf cramped little past mile 12. I kept jogging for 10 more steps, but had to stop and walk it out, and then resumed running and finished, but was hurting.
The pain, however, has gotten worse and I feel as if my calf is going to cramp any second and it's very, very tender to the touch :-(
RiyadS permalink
This article has given me greater insight into a problem I'm having for years now. I'm a sportsman and I've been troubling with cramps for the past 4 years at least. I have tried many things but to nothing seems to help. Just this past weekend I had a match, after 2 hours in the sun I felt my forearm start to cramp. Eventually it spreads to my hands/fingers until I have no control of them. Then my calves. Today I noticed a cold sore above my lip.
A few months ago, frustrated from the reoccurring cramps, I was recommended to do a blood test. He told me everything else was fine except my Calcium level, which was of an old man as he put it. He recommended Caltrate -600D. I've been using it on and off since but havent seen much difference.
I've tried many different remedies. : Gatorade, Salt, lots of water, bananas and now the Calcium but It still occurs about 2-3 hours after activity without fail.
Even a day after my forearm and calves are still very sore.
What more do you think I could do to help stop these cramps? Its getting to the point where I'm almost ready to give up, since it prevents me from giving my best. Appreciate any advice! and thanks again for a great article.
David permalink
I have had leg cramp issues for several years now and it seems to be connected to sleep and when I have not had enough deep sleep.
I started to take magnesium supplements and at first I thought it helped for a few days as I fell asleep much quicker and slept deeper but eventually after a few days it made my legs worse in the morning. Dull aches all over and odd stabbing sensations.
More recently I have found that taking a small amount of calcium (50% rda) stops the cramps but the vit d3 in the calcium sometimes makes me wake up more times in the night even though I take the pill in the morning. This is after taking 1 a day for several weeks though.
I am at a loss as most advise says magnesium for sleep and leg aches but for me it make it 10x worse. I exercise regular with lots of stretching of legs and eat very well. Little red meat and mostly fish.
It seems more like calcium displacement in my case.
Kathleen permalink
I am a 60 year old woman who goes to the gym 6 days a week for 1 to 1 1/2 hours – cardio 25 mins, resistance 20-30 minutes and cool down cardio 20-30 mins average. I am hypothyroid and have been taking Levothyroxine for over 20 years as well as high doses of Calcium Citrate and Vitamin D. I do not eat processed foods or salt. I don't each much red meat, but do indulge in a turkey burger wrapped in lettuce. I eat 4-5 servings of vegies per day 6 oz chicken and 4-5 fruits daily. Over the last few weeks, I have had paralyzing leg cramps while sleeping (extremely painful). I haven't made any diet or exercise changes and don't know why I am getting these. I starting taking L-Taurine a few months ago to ease cramping (nothing like the cramping I have now) and it seems to have helped those cramps, but now I am having these awful ones. I drink water during the day, and during my workouts, and I do sweat heavily with exercise. Any advice on why I am getting these awful cramps? Thank you
Stephanie permalink
Hi Doc,
I am a rather active individual – I do a spin class every Monday, combat classes on Tuesdays and Yoga on Wednesdays. Every other weekend, I am training in preparation for a 100km overnight trailwalk which will happen in August. I am a 31yr old female of Asian heritage. Weighing 54kg.
These training walks have considerable ascends and descends and are about 20km-30km each training. I have done about 4 training walks so far with different terrains with different physical 'difficulties' each time. The first walk, I started cramping at 10km. And I was mildly cramping on and off for the next 15km. I started taking magnesium complex [powder form] which gives the adequate amount of 300mg each day since that weekend to see if it helps with preventing cramps.
The next training walk seemed much better with my cramping only beginning at 20km for a 30km walk. Two weeks after that, we walked the same terrain but this time my cramps started very early around 8km in. Cramps got much worse in the kms that followed and this time it was happening in my calves,the muscle arnd the ankles, front of my thighs etc. I am starting to look into calcium supplements in hopes that this will help with the cramping. I have been told by a nutritionist that cramps are not exactly due to lack of these minerals but more closely related conditioning of the muscles. In your opinion, what would be my best bet to improve this cramping issue? It is frustrating when I can't perform optimally not due to being tired but because of the cramps that get in the way. I cramp every step up the rocky mountain and it's really demoralising in a team event.
Please let me know if there is anything that you can suggest?
Carriw permalink
I have had foot cramps when I move my toes for years, any time of day. Now I have cramps in my shins, calves and sometimes my abdomen or other sites just from daily activities. I have tried magnesium and potassium with no real improvement. A hair mineral analysis showed very high Mg and Ca which I understand means low bioavailability. My serum Ca is always normal (9.9 – 10.0) though. Is it just as simple as taking HCL with a Ca/Mg supplement?
Troy permalink
I'm curious what you think might be the cause of leg cramps being caused by magnesium supplementation (event at low doses), despite deficiency?
Joel Nitikman permalink
Doctor, I am training for a long-distance cycling race. I am a 53 year-old white male. On very long rides (4 hours+) with lots of hills I get severe leg cramps. I have tried drinking Gatorade but my doctor told me a few years ago that my sugar levels in my blood were just slightly high so I stopped drinking Gatorade and fruit juices. Is there a drink that can replace electrolytes during long-distance riding yet does not contain sugar? Thanks?
carol severson permalink
hello , i have read your article , its very interesting. i have been getting muscle cramps since i was a kid, I'm 61 now, when i was younger i would get them in my toes, and feet. the older i got the worse they got. i get them in my feet , calves, sometimes in my knees, my fingers , my ribs , my sides, my back, i don't think there is a part of my body that doesn't get them , but the ones i get that run from my ankle to my butt on the outside of my legs are the worst! its like I'm getting them in my sciatic nerve, and it can happen on the inside or the out side, they are so painful i told my husband if i had a gun i would shoot my leg or kill myself , thats how bad they are, i have tried vitamins , pickles, drinking lots of water, but it seems like i drink the water and I'm peeing it out, its not absorbing in by body, I'm not a salt eater, i have recently started putting salt on my food to see if it would help , but all it does is make me swell. so I'm thinking i probably need to go to the doctor and get a blood test ( which i have done before and everything is fine) is what he tells me. so my question is what kind of blood test do i need to find out what I'm lacking and how do you tell if your body is absorbing water or not. i know when i go to bed i drink about a half bottle of water and then I'm up in a couple of hours going to the bathroom and if i don't drink the other half of the bottled water i will start cramping, and other times I'm just going to cramp all night , so I'm lost at what to do.
Gladys permalink
I notice that everyone on the blog has cramps mostly on there legs and calf. I have recently been getting them on my toes and my left arm which causes my fingers to cramp and kind of hook themselves. I take Furosemide 40 mg. a day for water retention and potassium pills. I do spinning every now then. I am worried that my toes and fingers will stay in this cramped position. Is there a possibility that I may be lacking some nutrient? I juice everyday and do not eat wheat or carbs on a daily basis. Do you have any idea what could be causing this?
Brent Zabel permalink
Hi Doctor,
I am teaching an anatomy and physiology course and my question is if calcium is required to cause a muscle contraction (calcium binds to troponin) then why is it that if you have a calcium deficiency you get a muscle contraction? Wouldn't you have less muscle contractions? Wouldn't a increase in calcium result in a increase of muscle contraction? Any help understanding this would be greatly appreciated. Thanks for helping me any my students!
David Swingle permalink
My experience with salt tablets is that they give me cramps.
Yesterday I was running a 50 mile ultra, I felt fine at mile 30,
although in retrospect i was probably dehydrated. At the aid station
everyone was taking salt tablets, so I thought I would take 1. Not long after i was cramping. Other runners offered me more, and I think I ultimately took 3 or 4 over the next hour. I ended with extreme cramps, and literally blacked out on the trail. Other runners kindly offered me water (and more salt tablets). I drank several bottles of water, and miraculously recovered and was able to finish the race with only some minor twinges along the way.
So, my conclusion is that salt tablets are actually very detrimental if you are already dehydrated.
Gabi permalink
Hi there Doctor,
My husband is a professional athlete and tends to get leg cramps. His cramps aren't coming about due to a lack of fitness but rather what I think to be his insanely low body fat percentage, well under 4%. As a soccer player he has to run for 90+ minutes in hot weather, which he is well accustomed to, and he has a routine for being plenty hydrated. He maintains an incredibly nutritious and balanced diet so I just have no idea where his diet would be lacking in nutrients..We're wondering what we can do to help him get past this. Any suggestions would be greatly appreciated! Thanks
Marty Rhodes permalink
I cannot take ANYTHING with calcium. magnesium, or any minerals. Even with food enzymes – they cause extreme binding. I have suffered from RLS and (during my pregnancy) am now waking up in the early am's with severe foot and calf cramps. What foods might help?
Donna permalink
I have restless leg syndrome which I have had for years my father had my mother had it and I have cramps almost every night of my life but the real bad thing is the spasms that I get up and my top part of my legs and it last for about 15 minutes off and on and I can't take it much more I don't know what to do I have done everything everybody tells me to do and soap in the bed I've done everything
Chantelle permalink
I have been on a low carb high fat lifestyle for a year. Since I started my shoulder muscles goes into spasm or are rock hard constantly. It literally gets bad overnight. As soon as I eat more than 30mg carbs the cramps goes away (tried 100's of times and indeed works). Why is that? I have heard that when you no longer eat processed foods and eat healthy/clean, your body no longer holds onto salt as it used to. I don't want to go off of this lifestyle as it has bettered every other illness, only the Shoulder Muscles are a problem. I am on a strong Omega 3 and Vit D3 because of previous blood tests. I am taking some natural Potassium and Magnesium Glycinate too hoping it will work but only to a low effect. Except eating more carbs, would Calcium help this carb related issue? or more salt? Or any other Mineral?


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Mar 2, 2010 10:56 AM
We're of two minds about this YUBZ contraption ($50). On one hand we like old school things - the hip hop musings of RUN D.M.C., Converse All-Stars, our grannies. But on the other hand it seems slightly ridiculous to hook our cell phones up to a relic of dying technology (even if it is shiny). It is more comfortable to hold a handset between your ear and shoulder than something only slightly bigger than a pack of gum. Then again, we lug enough stuff around all day and don't really need the added weight and hassle of half a phone taking up precious bag space. What do you think dear readers? Is Mr. T's bluetooth a quirky and interesting device or a lame gadget meant only to swathe hipsters in ever more layers of irony?
I have one of these in blue, and while I agree they're a a little clunky and it's a bit of mystery what to do with it when not using it, it makes me happy to be on the phone. And it seems to make others happy, too. Try taking hitting streets with it for the weekly call to mom. Great conversation starter.
Yeah it's clunky but people carry their shoes in their bag too. Mayeb take it out on a day you're planning to wear your comfy flats without changing into heels? Cool blingy phone for high heels, sounds like a good trade to me.
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subset: commoncrawl


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Bec Blomberg from Australia, is fast becoming a successful film and TV editor, across the globe. Here's what Bec had to say when we asked her about her career so far:
Please introduce yourself to the readers:
My name is Bec Blomberg and I am a film and Television editor from Australia.
How and when did you first get into production?
I first got into production on a local TV show that was shot on location on the Gold Coast, in Queensland. It was this police detective drama series akin to 'CSI Miami' that was about solving crime on the Surfers Paradise strip. I was still at university at the time and came to work on the show for free. I didn't care; it was enough for me just being a part of the creative process of something bigger than a student film, even if it did get canceled before the entire season went to air. Luckily, that enthusiasm took me from working that job for free into my first paid position on a really popular Australian drama TV series that was filmed shortly after. Since then I've been really fortunate to find a lot of work on other great productions
Who are some of your biggest inspirations?
I really look up to female filmmakers. There is an utter lack of recognition for them in this industry as well as a total disproportion to male filmmakers. I believe it's important to understand that women succeed as well in film and make inspiring and innovative directors. For me, I have always been a fan of Nancy Meyers and Nora Ephron films. They're masters of romantic comedies and I get lost in their storytelling. I'm also inspired by the successes of female editors like Thelma Schoonmaker, Alisa Lepselter, Dede Allen, Mary Jo Markey and Maryann Brandon. There's a great deal of talent in these women, and I really aspire to make it in their league as well.
What kind of training have you done?
I've had professional academic training and graduated from film school with a Bachelor of Film and Television.. I had done some study at a community college a year prior to get a certificate in screen studies, but there were very few opportunities for me at that point if I didn't want to attend a proper accredited university; unfortunately the high school I went to didn't have a Film and Television department until 2 years after I graduated. So, I tried to be inventive with any project I had in school that was remotely art oriented and would direct it towards film. There were also countless home movies that I made with my sisters and friends; however those of which will remain locked in a dark wooden case to this day. Forever.
What has been your favorite production to work on?
My favorite production to work on was a feature-length Australian thriller called Crawl. It was shot in 2010, and at the time I was out of work and looking for my next job. One day I received a call from a friend working on set asking if I wanted to take over the role of assistant editor, and to be honest I hesitated at first, but after I accepted it, it was the best decision I'd made. Some of the most incredible filmmakers were on board, and it was such a small group of people that we built some really solid friendships together. I believe it makes a huge difference to enjoy working with the people around you. It becomes a joy to come to work each day and you actually love doing what you are doing. During filming, in a somewhat bittersweet turn of fate, the main editor ended up leaving production for another job, enabling me to step into his role and finish the film alongside the director, which was a wonderful experience to say the least.
What projects do you have coming up?
As I'm currently working freelance it's hard to know what and when the next job will be, but I've definitely planned a few small projects coming up in the next couple of months. At the end of the year I know I'll be returning to work on a UK reality TV show I've already done a few months on before, but after that, it is a mystery to me! Adventure awaits!
What would be your ideal production to work on and why?
There are many talented filmmakers out there, many of which I would love the privilege to work with, and as TV becomes more of an equal competitor for film I see my opportunity creeping ever closer! My favorite TV show has to be Gilmore Girls, and I would love nothing more than to be a part of something like that. A project that is inspiring and heart-warming with altogether a brilliant script and dedicated crew members – that is my ideal.
What are your plans for the future?
My work has mainly been in Australia and also a little bit in the UK, but my dream has always been to work and live in LA. There's something alive in LA that doesn't quite exist anywhere else, in my opinion. There's something exciting about knowing that almost all of the people you meet are in the same industry, working towards the same goal as you. It's somewhat like an isolated, creative world of its own but has massive global impact at the same time. To me, there is that feeling, that this is the place where anything is possible and anything can happen.
What is your advice to aspiring filmmakers?
If you can figure out what you want, go for it. You'll get there in the end.


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ELO 2015: The End(s) of Electronic Literature
Bergen, Norway
August 4-7
Registration is now open!
Complete Schedule is available online.
The End(s) of Electronic Literature Conference will take place August 5-7, 2015, and is hosted by the Electronic Literature Research Group at the University of Bergen. Pre-conference workshops will take place on August 4th. The call for papers and works resulted in more than 300 submissions and selections have been made for the conference, performances, and exhibitions. The schedule and arts program will be posted shortly.
Conference Chair: Scott Rettberg, University of Bergen (email@example.com)
Program chair: Jill Walker Rettberg, University of Bergen (email@example.com)
Artistic Chair: Roderick Coover, Temple University


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digoxin - oral, Lanoxicaps, Lanoxin
GENERIC NAME: DIGOXIN - ORAL (didge-OX-in)
BRAND NAME(S): Lanoxicaps, Lanoxin
Medication Uses | How To Use | Side Effects | Precautions | Drug Interactions | Overdose | Notes | Missed Dose | Storage
USES: Digoxin is used to treat heart failure, usually along with other medications. It is also used to treat a certain type of irregular heartbeat (chronic atrial fibrillation). Treating heart failure may help maintain your ability to walk and exercise and may improve the strength of your heart. Treating an irregular heartbeat can decrease the risk for blood clots, an effect that may reduce your risk for a heart attack or stroke.Digoxin belongs to a class of medications called cardiac glycosides. It works by affecting certain minerals (sodium and potassium) inside heart cells. This reduces strain on the heart and helps it maintain a normal, steady, and strong heartbeat.
Report Problems to the Food and Drug Administration
You are encouraged to report negative side effects of prescription drugs to the FDA. Visit the FDA MedWatch website or call 1-800-FDA-1088.
Need help identifying pills and medications?
Back to Medications Index


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It's wowed the critics in New York - "A joy ride! " (The New York Times), "Stunning!" (AP) and "More than a Broadway show ... a celebration of music that transformed America" (CBS Sunday Morning) - and now Motown the Musical, on its first national tour, is about to scatter its gold dust over San Francisco.
The Motown Sound had its origins in the early 1960s - the brainchild of Berry Gordy Jr, a high-school dropout who had two passions in life - music and boxing. Music finally won the day, and Gordy, at the age of 19, set about writing what would turn out to be a cascade of hit songs which would take the world by storm. In 1959 he established the Tamla recording label in his home city of Detroit, and a year later incorporated it into the Motown Record Corporation - the company taking its title from the name by which America's motor city was affectionately known.
Motown the Musical is Gordy's story - one which launched the recording careers of stars who were to become household names, not only in America, but across the world as well - Diana Ross, Michael Jackson, Smokey Robinson, Stevie Wonder, Marvin Gaye and The Temptations.
The 1960s was a decade of huge change - a decade in which social taboos tumbled, and the previously unthinkable became reality - and the Motown Sound easily fell into step with the cultural revolution which swept the globe.
According to the official Motown website, in 1966, 22 Motown singles reached the Top 20 of the American pop charts, three of which reached the No 1 slot, and - uniquely - three-quarters of all Motown releases were placed somewhere in the charts. Between 1961 and 1971, 163 Motown singles reached the pop Top 20, and 28 topped the Pop chart.
These successes were repeated on international charts as well. The sparkling, upbeat sound of Motown caught the attention of the young record-buying public everywhere - if you weren't swinging to the sound of Motown, well where were you?!
Motown the Musical opens in San Francisco on Friday, August 15, with Berry Gordy in attendance on opening night. The show stars Clifton Oliver as Berry Gordy and Allison Semmes as Diana Ross. Nicholas Christopher plays the role of Smokey Robinson, Jarran Muse is Marvin Gaye, and Leon Outlaw Jr and Reed L Shannon portray Gordy as a youngster, and the young Michael Jackson and Stevie Wonder.
The show is directed by multi-award-winning Charles Randolph-Wright who scored a smash hit with the show on Broadway, and whose extensive list of successes includes the 75th anniversary international tour of Porgy and Bess and the 50th anniversary tour of the hit revival Guys and Dolls.
Choreography is by Patricia Wilcox and Warren Adams - both of whom tied for the 2013 Astaire Award for the Broadway production of Motown - and musical arrangements and orchestrations are by Grammy and Tony Award® nominee Ethan Popp (Rock of Ages) with co-orchestrations and additional arrangements by Tony Award® nominee Bryan Crook (Smash) and dance arrangements by Zane Mark (Dirty Rotten Scoundrels).
Motown the Musical is produced by Tony Award® winning producer Kevin McCollum (Rent, In the Heights, Avenue Q), Doug Morris - Chairman and CEO of SONY Music Entertainment - and Berry Gordy.
The show runs at the SHN Orpheum Theatre from August 15 to September 28. For tickets, visit shnsf.com or call 888-746-1799. Further information can be found on www.MotownTheMusical.com.
A couple of quick notes:
Alameda County has declared Monday, August 18 as 'Berry Gordy Day in the East Bay' - and Gordy will attend a celebratory event at City Hall Plaza at 11.30 am. Free and open to the public, the event will feature a selection of numbers from the show performed by members of the cast.
Gordy will also officially launch the 'Motown Legends' exhibit - a collection of mixed media pieces by Motown artist Chris Clark, taken from Gordy's private collection. It includes images of The Temptations, Diana Ross, Smokey Robinson, Marvin Gaye and Stevie Wonder, and, for the first time, Berry Gordy will allow some of these pieces to be sold. The exhibit is curated by Oakland gallery owner, Joyce Gordon, and pieces will be on display at her gallery on 14th Street, and also at Dorothy King's landmark restaurant Everett & Jones on Broadway, for six months.


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THE M1 apartment building, at Maroochydore, is reported to have damage to a small part of its roof.
SES crews were called to the Duporth Ave building this afternoon.
The extent of damage was not immediately known but it was believed to be minor.
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Lentils are a nutritional powerhouse that should be on your food radar for good eats. That is why we give lentils a "5 star" rating.
Did you know that lentils come in several varieties? Red, yellow or orange lentils cook quicker (about 20 minutes), while the green/brown varieties usually take double the time to prepare. Either way, what you will get is a protein-packed legume with high dietary fiber, plenty of folate, iron and B6 vitamins. Lentils are low on the glycemic index, so they are also easily digested and a good choice for those looking to cut back on sugar. People who choose to live as vegan or vegetarian should also choose lentils as a go-to food for their great protein rich qualities.
Choose lentils from your dried bean or bulk aisle in your favorite grocery store. They are well priced at about $1 per pound (a bit more for organic or the French, Du Puy varieties). When using, check for small stones and give a good rinse under cold water before cooking.
Lentils are great eaten hot in soups, stews or side dishes, cold in salads or crushed in breads.


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Sep 15, 2010 11:06 AM
Ah, the perfect gift for the dual-tasker. A mirror that allows your guy to shave or you to apply your makeup, all while watching some insipid reality show on television. Are you kidding? We'd love to say we're disgusted by the entire set-up of the Vanity TV Mirror ($2,600-$3,500), but truth be told, we're a wee bit impressed.
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ST LOUIS (LALATE) – Powerball winning numbers for February 5, 2014 have just been announced to news. The Powerball results tonight are delivering one of the highest jackpot payouts this year. But after no one correctly selected the winning number last Saturday, Powerball rolled over. Tonight's results are worth two hundred fifteen million dollars. They are carrying a one hundred twenty-four million dollar payout. And if no one selects the right numbers tonight, we could approach three hundred million dollars on Saturday. Your Powerball winning numbers for 2/5/14 are 8, 17, 32, 57, 59, Powerball: 24, Power Play: 3.
Officials tell news that the latest round of Powerball winning numbers for February 5, 2014 follows no Mega Millions big winner last night either. But one person who knows how to win is Stephen Kirwan. He won the January 22, 2011 Powerball draw, and won $122.1 million. "My own house was damaged by fire last year," he told news at the time. "I guess I got a lifetime of luck all at once."
He told news at the time what it felt to learn that he had won. "I sat at the kitchen table on Sunday morning and checked my numbers in the paper as usual. I checked those numbers three times before I finally turned to my wife and said, 'I think I won.'" For all other Powerball and Mega Millions results this week click HERE.


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The Last Days in NantesNantes, Spring 2012
There are too many things going on at the same time, and not enough time to process it all. This is the end of a semester, meaning there are finals. It is also a move, which entails packing up and heading out from a place where you have lived. It is the end of a trip, where you want to make the most of everything, and see everyone before going. It is a goodbye to people you may not see for a while. When you pack all that into the same couple of weeks, it's just weird. There's nothing else to say. Never before have I chosen to go to a bar with friends rather than studying for a final. Granted, I've never been able to go to a bar during finals time before, but that's beside the point. When you only have so much time left with these people and places, it's not the same as a normal semester. (But don't worry Mom and Dad, I believe I did quite well on my finals). I think the weather has known we feel weird, because it has been cloudy and dramatic, and quite rainy for a while. I don't think my umbrella can take much more of it actually. It's been a running joke that it could kill someone, because several of its spines are now no longer attached to the umbrella material. This both shrinks the area protected from the rain, and makes my umbrella a great source of fear among all nearby people with eyes. Despite the clouds, we have been able to make the most of these last days. I went to Hangar à Bananes for the first time. It is an area of bars, clubs, and restaurants that used to be an old banana hanging area (I think to ripen them before sale). Being there at night is the best because of the lights. I also saw the Jules Verne museum, and picked up a Jules Verne book. Apparently, he is still one of the 15 most read authors in the world. I am definitely more interested in reading more of his books now. We also ate on a boat as our farewell diner with IES. That was wonderful. I don't think I can put the end of this trip into a good description. So I won't try. I will say that it has been amazing, I have changed, I have met great people, I have improved my French. These pictures are a seemingly random assortment of some of the final moments from my Nantes experience. At least, this time around. [gallery link="file"]
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Have Gun - Will TravelThe Ledge - Season 3, Episode 22 - Feb. 13, 1960 - Paladin rides upon a group of men heading to Mercerville. When they see a stranger on the cliff side swept away by an avalanche, it's soon revealed why each of them has their reasons why they can't or won't see if he is still alive even though one is a doctor.
Back to the Have Gun - Will Travel Library
back to Uncle Earl's Classic TV Channel


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Men Finish 6th, Women 8th At 2015 American Cross Country Championship
Moses Aloiloi paces the men with a 10th-place finish; Emma Newton headlines the women at 17th
Cross Country To Run In American Championship On Saturday
Men to take part in 8K run starting at 9 am while the women will run 6K race beginning at 10:40 am
Aloiloi, Newton Lead Cross Country At Pre-Nationals
Green Wave men finish 22nd while the women come in 24th during un-seeded Black Race
Cross Country Overcomes Conditions For Solid Showing At Paul Short Run
Green Wave women finish fourth in the 6K Brown Race, men come in 17th in 8K Gold Race
Cross Country Posts 6 Lifetime-Best Marks At Sundodger Invite
Green Wave men finish fourth, women come in eighth against quality field on West Coast
|Meloro's Career Best Performances
|Time (Date)
|27:06 (10/4/14)
|34:50.3 (11/14/14)
2014 (Junior): Competed in all five regular-season meets on the season as well as the American Athletic Conference Championship and the NCAA South Central Regional...notched a personal-best time of 27:06 in the 8K at the Paul Short Run (10/4) while also posting a personal-best time of 34:50.3 in the 10K at the NCAA South Central Regional (11/14)...placed ninth overall at the Mississippi College XC Opener 5K (8/30) with a time of 16:48.03...notched a time of 27:48.97 in the 8K at the Furman XC Classic (9/13)...ran a 29:09.86 in the 8K at the Alabama Crimson Classic (10/17)...finished with a time of 27:40 in the 8K at the American Athletic Conference Championship (10/31).
2013 (Sophomore):Competed in one regular season meet while also competing in the Conference USA Championship and the NCAA South Central Regional...notched a time of 30:01.08 in the 8K at the Crimson Classic (10/18) during his only regular-season appearance...ran a personal best in the 10K at the NCAA South Central Regional (11/15) with a time of 35:15...placed 89th at the Conference USA Championship (11/2) with a finish of 28:56.97 in the 8K.
Earned Conference USA Commissioner's Honor Roll honors.
2012 (Freshman):Competed in all five meets on the year ... posted a career best 27:58.49 during the Azalea City Classic (9/15/12) ... placed sixth in the Screamin' Eagle Festival with a time of 29:03.86 (9/22/12) ... had sub 29-minute runs in three other events on the year - The Disney Classic (28:21.72) the Crimson Classic (28:58.12) and the Conference USA Championships (28:45.20)..
About Nicholas Meloro
Prep: Lettered all four years in track and field and three seasons in cross country at Germantown Academy for head coach Peter Jennings...served as team captain in his senior year for both track and field and cross country...named MVP in cross country during junior and senior seasons....was also named track and field MVP during his senior campaign...earned All-Inter-Ac Conference laurels in cross country during each of his final two seasons...named All-State First Team his junior and senior year in cross country...was a member of the school record Distance Medley Relay and 4x1600 Relay teams...helped the Patriots to a third place finish in the state as a junior and a second place showing as a senior...was a part of the Inter-Ac Conference Cross Country championship team as a junior.
Personal: Born Nicholas Andrew Meloro on January 3, 1994...the son of Glenn and Joanne Meloro...has two brothers, Daniel and Michael.


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Long-Term and Short-Term Storage at Self Storage in Indianapolis
Are you moving and in need of a place to store your belongings for a short period while you are getting ready to sell your home? Are you living in a place that is too small to hold many of your items for a long period? Do you have a business that needs extra storage space? In any situation, we have the right solution for you with high-quality and reliable self storage in Indianapolis. We offer rentals for long-term or short-term storage, so you can get exactly what you need.
Convenient, Easy Indianapolis Self Storage
When you choose us for your self storage needs, you get easy, convenient storage with the following benefits:
- All units on ground level
- No stairs, hallways, or elevators to drag things up or down
- Easy-to-pack storage units
- Drive-up accessible units
Access at Any Time
With us, you are able to have access to your belongings whenever you need them. We offer open access 24 hours a day. All you need to do is enter the code to open the gate and you can access your storage unit. You can come during the evenings, in the middle of a weekend, or even on a holiday.


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Bartlesville 4th of July Freedom Fest
Jul 04, 2016
Downtown, Bartlesville, OK 74003
Join family and friends in downtown Bartlesville to celebrate Independence Day at Freedom Fest. Kids will have fun ... read more...
Fourth Of July Event, Children's Event
Sep 10, 2016
Woolaroc Museum & Wildlife Preserve, Bartlesville, OK 74003
Watch for buffalo, elk, deer or longhorn cattle on this trail ride that covers approximately 15 miles of scenic terrain ... read more...
Equestrian Event, Fall Festivals & Events
Oklahoma Indian Summer Festival
Sep 16, 2016 - Sep 17, 2016
Bartlesville Community Center, Bartlesville, OK 74003
Come to Oklahoma Indian Summer Festival in Bartlesville and enjoy a wealth of activities and exhibitions celebrating ... read more...
American Indian Event
Sep 17, 2016
Johnstone Park, Bartlesville, OK 74003
Whether you're an avid runner or would just like to get a little exercise, the Race for Education in Bartlesville ... read more...
Sporting/Recreation Event
Sep 24, 2016
Woolaroc Museum & Wildlife Preserve, Bartlesville, OK 74003
Come take part in a Bartlesville tradition and enjoy this fun, relaxed evening on the shores of Clyde Lake at the ... read more...
Western Heritage Event
Sep 30, 2016 - Oct 01, 2016
Woolaroc Museum & Wildlife Preserve, Bartlesville, OK 74005
Experience living history at its best with approximately 125 tents and teepees set up for this annual Western heritage ... read more...
Western Heritage Event, Living History Event, Fall Festivals & Events
Oct 20, 2016 - Oct 22, 2016
Kiddie Park, Bartlesville, OK 74006
Celebrate Halloween at Spook-A-Rama, a three-night event at Kiddie Park in Bartlesville. Kids can dress up in ... read more...
Children's Event, Fall Festivals & Events
Oct 26, 2016 - Oct 27, 2016
Hilton Garden Inn, Bartlesville, OK 74003
Listen to the ghost stories of historic downtown Bartlesville buildings on the Ghost Walk. Starting at the Hilton ... read more...
Tour Event, Fall Festivals & Events
Dec 02, 2016 - Dec 23, 2016
Woolaroc Museum & Wildlife Preserve, Bartlesville, OK 74003
Embark on a winter adventure to the Woolaroc Ranch, Museum & Wildlife Preserve near Bartlesville for the annual ... read more...
Winter Holiday Event
Email: firstname.lastname@example.com


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Product Information
Handmade ganache infused with seasonal flavors to delight your taste buds.
Includes one of each of:
Ginger, Rum Raisin, Egg Nog, Fig Fennel, Date Bourbon, Pear Balsamic, Chinese Five Spice, Coffee Cinnamon
Due to the preservative free nature of our handmade ganache, this collection has a two week shelf life.
Allergen Information: CONTAINS MILK. Manufactured on shared equipment with products containing milk, eggs, wheat, peanuts & tree nuts.
8pc Holiday Ganache - The Eggnog Ganache, Rum Raisin Ganache and Date Bourbon Ganache contain less than 1% alcohol by weight.
States we can sell these confections with alcohol to:
Arizona AZ
California CA
Colorado CO
Florida FL
Illinois IL
Kentucky KY
Louisiana LA
Maryland MD
Mass MA
Minnesota MN
Mississippi MS
Nevada NV
New Hampshire NH
New Jersey NJ
New York NY
Texas TX
Virginia VA
Washington WA
West Virginia WV
- Soy Free
Orders placed before 12 noon Pacific Time will ship the following business day when temperatures allow. We cannot ship to a PO Box and do not ship internationally at this time.
We'd never want your order sitting in a shipping facility over the weekend where it could be exposed to high temperatures when the weather is warm. For that reason, we will hold your package if we feel it could be compromised. Most orders placed on Thursday or Friday will be held until the following Monday to ship when temperatures exceed 70 degrees.
To view our shipping policy, please click here.


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Ugly, that is the best way to describe how the Boston Red Sox played on Thursday night against the New York Yankees. Five errors, three wild pitches and a passed ball by the Red Sox allowed the Yankees to easily win the series finale 14-5. Xander Bogaerts, Dustin Pedroia, Felix Doubront, Jackie Bradley Jr. and Brock Holt each bungled a play for the Red Sox as the Yankees scored early and often.
The Yankees tagged starter Doubront for seven runs, but only three of them were earned because Red Sox fielders were busy booting the ball around. The Red Sox burned through three more relievers before handing the ball to Mike Carp for the ninth inning.
Yangervis Solarte led the Yankees offense with four runs batted in. C.C. Sabathia managed his way through six innings and wound up with eight strikeouts and the win.
It was the first time since 2001 that the Red Sox had committed five errors in a game. On that night Jason Varitek, Jose Offerman, Trot Nixon, Tomo Ohka and Brian Daubach were busy fumbling the ball.
On Friday the Red Sox will be in Toronto to take on the Blue Jays. Jake Peavy will take the hill for Boston while Toronto counters with Mark Buehrle, who is 4-0 on the season.


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I guess for these girls if they started to date a non nudist it would be quite a strange concept for their new boyfriend to get his head around. Maybe that is why many will tend to socialize with other young nudists their age so there is not that awkward situation.
This family nudist photo comes courtesy of Pure Nudism. They have a plethora of these types of pictures as well as videos filmed at nude beaches, resorts and camps all over the world. Become a member of their site to get access to their vast collection.


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The Texas home schooling community has been abuzz the last few months with the story of the Trevor and Christina Tutt family of Dallas County, Texas. According to reports, the Tutt children were removed from their home on November 21, 2013 by armed constables and placed into foster care in spite of there being no legal cause for such action. Perhaps most distressing about the case is the fact that in spite of very clear home schooling laws that have been in place for decades, two separate judges, and lawyers for the Texas Department of Family Protective Services (TDFPS) have chosen to focus almost exclusively on the fact that the Tutts exercise their legal right to home school their children rather than focusing on any legal grounds for removal of the children.
According to THSC at a hearing that took place on January 7, 2014, Judge Tena Callahan of the 302nd district of Dallas County acknowledged that TDFPS had no cause to remove the children from their home and returned several of the children, but ordered that the Tutts place the children in public school, citing personal concerns that several of them tested behind grade level while in the custody of TDFPS. Judge Callahan issued the order with the caveat that if the children could be brought to grade level she would consider allowing the Tutts to home school in the future.
Some people fail to see the massive implications this ruling has for all parents in Texas, not just those who home educate. The fact is, this case has implications for each and every parent because:
1) The Tutts legally protected right to make decisions concerning their children's education is being violated.
Texas Family Code section 151.001 clearly states that it is the legal right of parents to make decisions concerning their child's education. Further, In Leeper et. al vs. AISD, it was clearly established that parents in Texas may legally home school their children without oversight or testing being required.
The Texas Education Agency (TEA) has repeatedly stated in regards to home schooling:
The TEA does not regulate, index, monitor, approve, register, or accredit the programs available to parents who choose to home school.
Leeper vs. AISD went all the way to the Texas supreme court and the many ins and outs of the law were hashed out in extreme detail. This is not an untested law. This is a law that has been met with intense legal scrutiny. This is a law that has been clearly spelled out and the right of a parent to educate their child at home without oversight by the TEA or any other entity strongly upheld repeatedly.
If a Judge can violate the Tutts right to make decisions about their children's education in spite of the fact that they were in full compliance with homeschooling law, then any judge in any court can choose to violate any fit parent's legally protected rights.
2) The Tutts are being held to a higher standard than parents whose children are in public school.
If a Judge can order children in a private educational setting, like the Tutt children, to test at public school grade level in order for their parents to be allowed to exercise their legal right to make educational decisions, then shouldn't that Judge mandate that ALL children in Texas (or at least her district) test at grade level on standardized testing, as well?
Recently the TEA sent a team of monitors to observe DISD schools because a large percentage of students had placed behind grade level on standardized tests. How long did the TEA observe these schools? 4 days.
That's right. If you home school and your children are considered below public school grade level you have your rights removed for months and are under continual scrutiny by the courts and CPS, but if you are a public school with 50% or more of your students testing below grade level, the State sends folks to observe you for 4 days and make suggestions which you can then take or leave.
3) CPS is stepping outside their purview.
CPS exists to protect children from abuse and neglect and give parents the resources they need to parent their children effectively. They do not exist to monitor education. I received a call several weeks ago from an elected official who had encountered a family in crisis whose children were not attending school regularly. Hoping they might be able to offer services to the family so regular attendance would be possible, he called the CPS hotline. They asked if he had seen abuse, heard an outcry from a child claiming they are being abused, or seen the kids hungry or dirty. When he said "no," he was informed that it is not the job of CPS to make sure children are in school. He was told they could not even record a complaint because this did not qualify as abuse or neglect. And they were right. According to Texas Family Code, a child not in school regularly is not the business of CPS and does not constitute abuse or neglect.
The Tutt case is not about homeschooling. It is about the legal rights of Texans being violated and ignored by those in positions of authority. As citizens of a Constitutional Republic, we should demand that our government agencies and elected officials uphold the rule of law. If we allow the rights of those around us to be violated without raising our voices to protest, then we are complicit in dismantling the legal rights of everyone.
To receive updates about the Tutt case, see the THSC web site.


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It's official - CHUMBA has joined the 29er movement. Built as a tough trail bike similar to the HX1, the HX2 is designed around a five-inch fork and also offers a sleek eccentric bottom bracket for set up as a single speed or with gears.
The HX1 is reminiscent of CHUMBA's long-standing heritage - dialed geometry, simplicity, elegance, and outstanding craftsmanship using only the highest-quality materials. The HX1 is a tough trail bike built around a five inch fork.
Form follows function. We've seen the evolution of mountain bike suspension designs, and we've realized its time to bring something new to the market. Using the patent pending Force Channeling Suspension design, we bring you a bike that inspires downhill racing confidence on your descent, while keeping the chassis light.
The XCL - one of CHUMBA's most popular bikes - is the true workhorse of the family. The XCL is internationally acclaimed as one of the most versatile, durable, and refined trail bikes by well-known magazines such as Mountain Bike Action and Velo Vert.
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Register with us or sign in
From 0 ratings
Plant type
Deciduous shrub
Flower colour
Flowers, Thorns
Skill level
This pretty rose produces clusters of yellow flowers with red edges, which are complemented by the dark green foliage. Its small size means that it can be grown in a container, making it ideal for the patio or terrace. Pruning is simple. Cut back the stems by about a third in early spring.
Family: Rosaceae
Genus: Rosa
Cultivar: Baby Masquerade
Plant type: Deciduous shrub
Flower colour: Yellow
Foliage colour: Dark green
Feature: Flowers, Thorns
Sun exposure: Full sun
Soil: Well-drained/light, Clay/heavy, Moist
Hardiness: Hardy
Skill level: Beginner
Height: 45cm
Spread: 45cm
Be the first reader to review the Rosa 'Baby Masquerade' Miniature rose!


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As mentioned in the Green Infrastructure Strategy, the European Commission defines green infrastructure as a strategically planned network of high-quality green spaces. In this study, green infrastructure is defined by its capacity to provide a relevant number of ecosystem services. The maps presented in this study provide an overview of where specific weather- and climate-related natural hazards are likely to occur, where well-functioning ecosystem services exist which can support disaster risk reduction and climate adaptation so as to lessen the impacts of natural hazards (e.g. floods and landslides), and where the provision of ecosystem services may be improved.
Green infrastructure solutions that boost disaster resilience are also an integral part of EU policy on disaster risk management. Climate change and infrastructure development make disaster-prone areas more vulnerable to extreme weather events and natural disasters such as floods, landslides, avalanches, forest fires, storms and wave surges that cause loss of life and result in billions of euros of damage and insurance costs each year in the EU. The impacts of such events on human society and the environment can often be reduced using green infrastructure solutions.
To address some of these challenges, the report proposes a simple, practical methodology for screening (rather than assessing) ecosystem services in areas where green infrastructure may contribute to reducing current (or future) weather- and climate-related natural hazards. The report addresses landslides, avalanches, floods, soil erosion, storm surges and carbon stabilisation by ecosystems. For each benefit covered, the report provides a short literature review, assessment and results, and the data sets used.]]>
The European Commission Communication on Green Infrastructure describes it as a tool for providing ecological, economic and social benefits through nature based solutions, for helping to understand the advantages nature offers human society, and for mobilising investments that sustain and enhance these benefits. In other words, it's a network of nature, semi-natural areas and green space that delivers ecosystem services, which underpin human well-being and quality of life.
Green infrastructure can provide multiple functions and benefits on the same spatial area. These functions can be environmental (e.g. conserving biodiversity or adapting to climate change), social (e.g. providing water drainage or green space), and economic (e.g. supplying jobs and raising property prices). The contrast with grey infrastructure solutions, which typically fulfil single functions such as drainage or transport, makes green infrastructure appealing because it has the potential to tackle several problems simultaneously. Traditional grey infrastructure is still needed, but can often be reinforced with nature-based solutions.
For example, green infrastructure can be used to reduce the amount of storm water runoff entering sewer systems and ultimately lakes, rivers and streams, through the natural retention and absorption capabilities of vegetation and soils. Benefits of green infrastructure in such a case could include increased carbon sequestration, improved air quality, urban heat island mitigation, additional wildlife habitat and recreational space. Green areas also contribute to the cultural and historical landscape, giving identity to places, as well as to the scenery of urban and peri-urban areas where people live and work. Research shows that green infrastructure solutions are less expensive than grey infrastructure, and provide a wide array of co-benefits for local economies, social fabric and the broader environment.
Green infrastructure is relatively new and complex, and there is no widely recognised definition. There is also a lack of quantitative analysis and indicators. As a result, policy makers struggle to integrate green infrastructure into the policy landscape. However, some green infrastructure features go against this trend. For example, ecoducts and natural water management systems, such as green roofs, tend to have clear functions and measures exist to assess their performance.
The financial case for green infrastructure can also seem complicated, but, in addition to providing multiple benefits, as seen above, it is often cheaper, more robust and sustainable. So instead of defaulting to grey solutions like dikes and pipes for flooding, planners should first look at the benefits of restoring floodplains or wetlands.
Finally, green infrastructure is anchored in the EU's Biodiversity Strategy, but it's more than just a biodiversity conservation instrument. It can make a significant contribution to the implementation of EU policy objectives concerning regional and rural development, climate change, disaster risk management, agriculture and forestry, and the environment.
The EU's Green Infrastructure Strategy advocates the full integration of green infrastructure into EU policies so that it becomes a standard component of territorial development across the EU. The strategy also recognises that green infrastructure can contribute to a range of EU policies whose objectives can be achieved through nature-based solutions, and places the use of green infrastructure in the context of the Europe 2020 Growth Strategy.
In addition, the Biodiversity Strategy aims to ensure that 'by 2020, ecosystems and their services are maintained and enhanced by establishing green infrastructure and restoring at least 15% of degraded ecosystems'. It also calls on Member States to map and assess the state of ecosystems and their services nationally. This work will contribute to the assessment of the economic value of ecosystem services, and promote the integration of these values into EU and national accounting and reporting systems by 2020.
Green infrastructure is also recognised elsewhere in the EU policy domain, in particular in the Seventh Environment Action Programme (7EAP), the Regional Policy 2014–2020, the Water Framework Directive, the Nitrates Directive and the Floods Directive, and the EU Strategy on Adaptation to Climate Change.
All these initiatives will hopefully lead to improved use of green infrastructure as a policy tool and to practical solutions locally.
The EEA has engaged in green infrastructure research to support policymakers and the public. In 2011, we published the report, Green infrastructure and territorial cohesion, which underlined the importance of developing tools to detect and measure green infrastructure, and provided input to national and regional priority and target setting. It also fed into the EU's Communication on Green Infrastructure.
The EEA study, Spatial analysis of green infrastructure in Europe, evaluates green infrastructure as an ecological and spatial concept for promoting ecosystem health and resilience, contributing to biodiversity conservation, and benefiting humans by promoting the delivery of ecosystem services such as climate change mitigation, provision of key habitats to biota, and habitat connectivity.
A follow-up EEA report, Exploring nature-based solutions - the role of green infrastructure in mitigating the impacts of weather- and climate change-related natural hazards, is imminent.This builds on previous reports to demonstrate how green infrastructure contributes to mitigating adverse effects of extreme weather and climate-related events, which are among the costliest and deadliest natural hazards in Europe and globally. The report focuses on certain types of event that will very likely be amplified by ongoing climate change, i.e. landslides, avalanches, floods and storm surges. In addition, the report also touches upon the green infrastructure and ecosystem services contributing to global climate regulation.
Gorm Dige
Interview published in the issue no.2015/3 of the EEA newsletter, September 2015.]]>
This experimental methodology, applicable at different scales, indicates that healthy areas of green infrastructure cover approximately a quarter of Europe's land. In many cases, these areas are also home to Europe's large wild animals, including the brown bear, wolf, reindeer and lynx. This underscores the need for effective conservation and restoration, the report says.
Roads, towns and other developments continue to fragment habitats, splitting wildlife populations into smaller groups, reducing the gene pool and making species more vulnerable to pressures such as climate change. The report authors map several corridors where the environment could be restored in order to reconnect habitat fragments.
There is some uncertainty in this analysis, the report notes. However, it provides a useful starting point for identifying priority areas for conservation and potential restoration.
The multiple benefits of green infrastructure were highlighted in EU Green Infrastructure Strategy, published last year. For example, in cities trees and green areas can prevent flooding, reduce air pollution and reduce noise levels. In addition, using natural systems in this way can often be cheaper and more robust than the typical 'grey' infrastructure such as concrete flood barriers. Many more examples are explained in a recent publication from the European Commission.]]>


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Skydiving.com now has a network skydiving location serving Orient and Adair County in Iowa. Call Skydiving.com at 1-800-617-7948 for details, free information and specials on skydiving in Orient, IA today!
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Aug 26, 2011 9:03 AM
When you don't actually get enough R.E.M. sleep the night before, pull out the incredible Josie Maran R.E.M. Pen ($32) to fake that morning face lickety split. Argan Gel Liner and Argan Eye Shadow (available in six color combos) transform your look just as easily as this pen transforms back into a single stick of presto-chango portability. Pop this Houdini in your Mary Poppin's bag for unrivaled magic powers that will keep you "fresh as the morning" into your regularly scheduled afternoon delight.
If you've got a product or service that you'd like to promote on Outblush, click here to find out about our advertising opportunities.
Outblush is a blog for girls who love to shop. Our staff digs up the best clothes, home stuff, beauty items, and more. New items are posted every day — bookmark us and check out:


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- Currently Unavailable
Tandem's Back of Knee compression wrap helps alleviate conditions of back of knee pain, related to tendon or soft tissue injuries or nerve entrapments. Targeted compression stabilizes tendon and soft tissue to reduce strain to the area. Brace features a stay-in-place, non-slip Backing and a compression pad, which applies focused compression on target area.
One size fits all.


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Alle-Kiski Society alumni Bowl-a-thon registration, sponsorship forms online
12th annual spring fundraiser
Date: 1:00-4:00 p.m., Sunday, March 30
Place: Wildlife Lanes, Lower Burrell, Pa.
Registration: $20 per person
Sponsorships: $50-Nittany Lion; $100-Big Ten
Contact: John Spadaro, 724-337-8536
Registration and sponsorship forms for the Alle-Kiski Society's 12th annual Alumni Bowl-a-thon are available on the Penn State New Kensington website.
Sponsored by the campus-based society, the bowl-a-thon is slated for 1 to 4 p.m., Sunday, March 25, at Wildlife Lanes in Lower Burrell, Pa. This is a family-fun event for students, parents, alumni, faculty, staff and friends of Penn State. The entry fee is $20 and includes three games and shoe rental. Four- or five-person teams may sign up, or individuals may sign up and be assigned to a short-handed team.
The bowl-a-thon is the alumni group's major fundraiser in the spring, and the proceeds support the society's endowed scholarship and campus projects. Lane sponsorships are available for $50 and $100. Sponsorships are the foundation of the fundraising effort. A $50 lane sponsor gets the donor's name displayed during the event and included in the event program. For $100 the lane sponsor receives the same perks, as well as live announcements throughout the event and name placement on the campus website and newswire stories.
In the past four years, the alumni society has donated more than $45,000 to the campus for scholarships and special projects. Since 2010, the Alle-Kiski Society has increased its scholarship endowment by $26,000, made a $10,000 gift to athletics for a cardiovascular fitness room on the lower level of the Athletics Center, co-sponsored the reception at the annual Academic and Student Achievement Awards ceremony for $2,000, and donated $2,000 to THON. In addition, the society supported numerous smaller projects.
For the current academic year, the society awarded $3,600 in scholarships to three campus students -- Joshua Swinehart of Spring Church; Jennifer Phillips of Vandergrift; and Caitlyn Cody of Leechburg.
For more on the bowl-a-thon, call John Spadaro, 724-337-8536.
For more information on sponsorships, call 734-334-6049 or email email@example.com
For more about the Alle-Kiski Alumni Society, visit http://www.nk.psu.edu/Alumni/alumorg.htm
Date: Sunday, March 30, 2014
Time: 1:00 – 4:00 p.m.
Place: Wildlife Lanes, Lower Burrell, Pa.
Cost: $20 per person (includes three games of bowling and shoe rental)
Contact: John Spadaro, 724-337-8536
Registration: Mail the registration form below with your check payable to: AKS – PSAA
The $20 registration fee per person must accompany this form. Please complete one form per person. (Please Print)
Name:_______________________________ Work Phone:______________
Address:_____________________________ Home Phone:______________
City:____________________________State:_______ Zip Code:_________
Team Name:__________________________________________________________
Team Members:__________________________________________________________________________________________________________________________________________________________________________________________
Mail to:
John Spadaro
508 Greenridge Road
New Kensington, PA 15068
Registration Deadline: Friday, March 14, 2014
WAIVER: In consideration of acceptance of this form, I hereby, for myself, my administrators, my heirs and assigns, waive and release any and all rights and claims for damages I have against the organizers, sponsors, their associates, and representatives.
Signature: ________________________________________ Date: _________________
Date: Sunday, March 30, 2014
Time: 1:00 – 4:00 p.m.
Place: Wildlife Lanes, Lower Burrell, Pa.
$50 per lane – Nittany Lion Sponsorship
--Company name displayed on sponsorship board
--Company name displayed on scoring monitor
--Company name in Bowl-A-Thon program
$100 per lane – Big Ten Sponsorship
--Company name displayed on sponsorship board
--Company name displayed on scoring monitor
--Company name in Bowl-A-Thon program
--Inclusion in live announcements during event
--Inclusion on the Penn State New Kensington website
--Inclusion on the Penn State New Kensington newswire service
(great source of advertisement to students and parents)
Your contribution is tax deductible
Sponsorship Form: -- Please make checks payable to AKS-PSAA
Name: _______________________________________________________
Company Name: ______________________________________________
Address: _____________________________________________________
City: _________________________ State: __________ Zip Code: _______
Mail to:
John Spadaro
508 Greenridge Road
New Kensington, PA 15068
Sponsorship deadline --- Friday, March 9, 2014
The Alle-Kiski Society of the Penn State Alumni Association represents more than 7,000 alumni living in the Alle-Kiski Valley. Our mission is to represent all current and former students and friends of Penn State through interaction and service to improve the New Kensington campus and the University. The society develops, promotes and supports the campus and enhances communication between students, alumni, friends, and the University. We are responsible for the development of programs, both educational and recreational to further strengthen our relationship with the campus.
As a way of raising funds, the society is sponsoring our 12th annual Bowl-A-Thon from 1:00 – 4:00 p.m. on Sunday, March 30, 2014, at the Wildlife Lanes in Lower Burrell. We are asking you to support this event by sponsoring a lane. As a $50 lane sponsor, your company's name will be prominently displayed during the event, and you will be included in the event program that each bowler will receive. As a $100 lane sponsor, in addition, you will be included in live announcements throughout the event, on the campus website and newswire service.
If you are interested in supporting this event, please complete the enclosed form and mail it to:
John Spadaro
508 Greenridge Road
New Kensington, PA 15068
If you have any questions, please feel free to contact John Spadaro at 724 337-8536. We thank you in advance for your support.
Board of Directors
Alle-Kiski Society of the Penn State Alumni Association
of the


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Remo Drum Heads
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Known throughout the drumming industry for their constant technical innovation, Remo has been focusing on drummers needs for the past 50 years. Copied, but never duplicated, Remo continues pushing forward, staying ahead of the pack in terms of design, sound and construction. If you want to keep your kit sounding as good as the day you bought it (or even better), you're in the right section. Whether you're here to replace an individual drum head or are looking to upgrade your entire kit, the huge selection to choose from will definitely accommodate. If you're looking for a one-off drum head, Remo offers everything from bass to snare to tom to conga drum heads, all in a variety of materials, allowing you to get the exact sound you are after. And with an assortment of colors and styles, you'll get the look you want too.
As well, there are a number of full drum head pre-packs here to give all your drums a consistent sound while you play. These versatile packs are also quite diverse, coming in three, four and five drum head configurations, allowing you fit your exact kit's specifications. Options like the Fusion ProPack, the Vintage Emperor Tom Drumhead Pack, and the Pinstripe PrePak Drumheads with Coated Snare Head are just a few of the professional-quality packs in this section that can completely outfit your setup, getting you back to playing in no time at all.
If you're searching for the drum heads the pros use, Remo is name you've been after. Trusted by the biggest names in music, these drum heads are of the highest quality possible, being used on stages all around the world. Travis Barker of Blink-182 and the Transplants, Foo Fighters' Taylor Hawkins, Tre Cool of Green Day, Matthew Cameron of Pearl Jam and Sound Garden - the list of heavy-hitting drummers just goes on and on. Easy to install, incredibly durable, and with a focus on sound precision, you'll love everything these drum heads can do for you.


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Star Tracks
Beckham totes his tiny tot, daughter Harper, through London. Plus: Zoë Saldana & Chris Pine, the Arrested Development cast and more
Credit: Gaz Shirley/Pacific Coast News
Published: Tuesday Apr 30, 2013 | 06:00 PM EDT
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