text:
Here are some of the most common or interesting questions we've been asked, and our answers below. For related information refer to our factsheets and publications.
- Are there any particular foods useful for healing injuries?
- I am unable to drink milk. How can I get enough calcium in my diet?
- How can I boost my iron intake?
- Should my family avoid desserts or is there a sensible way to include them in our diets?
- What supplements do athletes at the AIS use? How can I tell if a supplement has any banned substances?
- I am a distance runner and love pasta. Is pasta bad to eat?
- I specialise in ironman triathlons. How many kilojoules do I need for this event?
- I am competing in a 24 adventure race with a group. What should I eat before, during and after the event?
- My basketball games finish as late as 10 pm. I am usually too tired to cook and eat after playing. Is it a problem to miss dinner?
- My younger son often plays in basketball tournaments. What can I feed him to prevent him eating the chips, pies etc. provided at the stadium kiosk?
- Apart from fluid, what should a player have at half time in a rugby match? Is a banana appropriate?
- I have been told to avoid carbohydrate after 2 pm because it will turn to fat. Is this true?
- What are some alternatives to meat for a vegetarian diet?
Body Size and Shape
- How can I avoid gaining weight in the off season?
- How do you lose weight when you are in heavy training without getting tired from having an energy deficit?
- Does eating before exercise affect my ability to lose weight?
- What is the right way to lose weight?
- Is there a certain amount of fat you can consume in one day without putting on weight?
- I am 15 and am desperately trying to increase my muscle mass. What do I need to eat?
- My daughter is very thin despite eating well balanced meals. What sort of foods are most suitable to keep up with her high energy needs?
- Why is fluid replacement so important and what is the best fluid to drink during exercise?
Competition and Training
- What are some good options to take on long training rides?
- What preparation would you suggest before, during and after a road cycling event (50-150 km)?
- Is it appropriate to give jelly beans to my netball team during quarter time breaks?
- My soccer team has a tournament coming up where we will play 2 games a day for 4 days. What should we eat before, during and after matches?
- Are oranges inappropriate at half time in an U10 soccer match?
Nutrition BasicsQ. Are there any particular foods useful for healing injuries?
A. Unfortunately, there are no magical foods. There are substances present in foods such as antioxidants, fatty acids and vitamins which assist in various functions such as cellular repair, inflammatory response and tissue growth. However, these substances are present in a number of foods and interact in complex ways. The best thing to help speed up recovery is to consume a mixed diet with a wide variety of fruit, vegetables, wholegrain cereals, fish, nuts, legumes, dairy products, meat and plant oils. Avoid restricting your intake excessively in order to minimise weight gain while you are injured. The body will take longer to recover when total energy intake is inadequate. Focus on foods which provide a wide variety of nutrients and avoid an excessive intake of poor quality foods such as lollies, cakes, biscuits, deep fried foods, alcohol and soft drink.
Q. I am unable to drink milk. How can I get enough calcium in my diet?
A. Dairy foods are the best source of calcium and eating 3-4 serves (200ml milk, 200g tub of yoghurt, 30g slice of cheese) each day will meet most people's requirements. If you don't like milk, consume more cheese and yoghurt. Alternatively, you could try a soy beverage or soy yoghurt - just make sure it has added calcium. Other good sources of calcium include tinned fish such as salmon, herring and sardines where the bones are eaten, or oysters, dried fruit, almonds, muesli and legumes such as kidney beans, tahini and tofu.
Q. How can I boost my iron intake?
A. There are two types of iron found in food. Haem iron is found in animal-derived foods and is well absorbed by the body. Non-haem iron is found in plant foods and is absorbed poorly. The absorption of non-haem iron can be improved by combining non-haem foods with sources of haem iron. Good sources of haem iron are lean red meat, chicken, fish and liver or liver pate. The largest amounts of non-haem iron are found in eggs, fortified breakfast cereals, wholemeal bread, spinach, legumes, dried fruit and nuts. You can improve your iron intake and absorption by:
- Including lean red meat in your meals 3-5 times each week. It's as easy as adding a slice of roast beef to a sandwich or a handful of lamb strips to a stir-fry.
- Use commercial breakfast cereals that have been fortified with iron. The label will tell you if iron has been added.
- Make use of other fortified products such as powdered drink mixes which have added iron.
- Add a source of vitamin C to your meals. This helps improve the absorption of iron. Good sources of vitamin C include fruit, juice and vegetables such as capsicum and tomatoes.
- Avoid tea and coffee immediately before and after meals. These substances inhibit the absorption of iron.
Q. Should my family avoid desserts or is there a sensible way to include them in our diets?
A. Traditionally, desserts are high in fat and sugar and low in nutrients. However, there are plenty of nutritious options available. Desserts based on fruit or low-fat dairy products can be a good source of vitamins, minerals, fibre and carbohydrate. Baked apple, fruit crumble, rice pudding and low-fat custard are good examples. Many desserts can be modified to make them more nutritious. Take your favourite recipe and replace any full-fat dairy products with low-fat versions, reduce the amount of butter, margarine or oil and cut back on the amount of sugar. In most cases you won't notice the difference. Also make use of the many quick, nutritious options available. Low-fat smoothies, low-fat chocolate milkshakes, ready-made custard, yoghurt, fruit salad and low-fat muffins are a nutritious but sweet end to a meal. People with lower energy needs may need to reduce the size of the main meal or cut back on snacks during the day to allow room for dessert.
Q. What supplements do athletes at the AIS use? How can I tell if a supplement has any banned substances?
A. The Supplement section of our website provides details on supplements used at the AIS. The Australian Sports Anti-Doping Authority (ASADA) provides information on banned substances in products. See the ASADA website for details.
Q. I am a distance runner and love pasta. Is pasta bad to eat?
A. There are a few fad diets around which are popular with athletes at the moment, some of these advocate lowering the carbohydrate intake. Given that pasta is a carbohydrate-rich food, this too has taken a dive in popularity in some groups of people.
The main argument used to fuel the anti-pasta popularity is that with carbohydrate ingestion there is a rise in a hormone called insulin in our bloodstream. Insulin activates glucose storage in the muscle and liver, fat storage, and protein synthesis in the muscle. From this simplistic explanation it would seem reasonable that if we lower our dietary carbohydrate intake we can lower the insulin in our bloodstream and therefore store less fat. However, the reality of this type of approach is that it invariably lowers the variety and quantity of food in the diet, which causes weight loss, not because of an alteration in any hormonal balance. Also, insulin is a very sensitive hormone and there will still be plenty of it in the bloodstream, even with a low carbohydrate intake.
For endurance events, such as distance running, our muscles rely on carbohydrate as an energy source, and it is important to replace these stores between each training session. Pasta is a great option when combined with a low-fat sauce and consumed in reasonable quantities. The Recipes section of our website includes some great pasta recipes.
Q. I specialise in ironman triathlons. How many kilojoules do I need for this event?
A. You probably need to focus on carbohydrate requirements per hour of exercise, more so than kilojoule requirements. Carbohydrate, unlike fat and protein is a fuel source for your muscles during ironman racing that is stored in limited quantities within the body. So your focus during an ironman event should be on replacing hourly carbohydrate and fluid requirements. You should consume roughly 1 gram of carbohydrate per kilogram body weight per hour of exercise during an ironman.
To compensate for the lack of opportunity to eat or drink during the swim, make sure you have a breakfast meal that provides roughly 2g of carbohydrate per kilogram body weight a couple of hours prior to race start. For an 80kg athlete, this would be 3 x English muffins, 1.5 tablespoons of jam, and 750ml of a sports drink. Make sure they are foods you are familiar with, are low in fibre, rich in carbohydrate, low-fat and easily digested.
During the hour before race start, try drinking 500ml of sports drink and additional water (particularly if you are in a hot environment) to top up fuel and fluid levels. The advantage of competing in triathlons is that you can always urinate during the swim if you drink too much beforehand.
Think of the bike leg as a 'rolling buffet' because you really need to consume adequate fuel and fluid during this leg to set yourself up for the run. Nutrition plays such a key role in triathlons, particularly ironman events, and the bike is where you have the most opportunity to consume adequate food and fluid.
It is always a good idea to start off with a bike loaded with a full complement of drink bottles. It is easy to lose track of how much you have drunk if you are continually picking up and tossing drink bottles at aid stations. If you are drinking sports drinks and lose count of how much you have drunk, you can't be sure of your carbohydrate intake. Try to drink to a plan, so you know how much fluid and carbohydrate you have consumed.
Take a variety of food on the bike with you. These foods might include sports bars and gels, fruit bars, cereal bars or real food options such as Vegemite™ sandwiches (white bread, no margarine, with crusts cut-off). It's a good idea to take a little more than you need, so you can mix things up on the day.
You may think the Vegemite™ sandwiches are a strange choice. However, most sports foods are low in sodium and are sweet tasting. Vegemite sandwiches are great for breaking up the monotony of sweet foods and adding additional sodium to your intake. The sodium helps your body retain fluid, and decreases the likelihood of suffering hyponatremia (low blood sodium levels), a real danger for ironman triathletes. Many sports foods and fluids such as carbohydrate gels, sports bars and sports drinks are relatively low in sodium compared with regular food items.
Depending on the environmental conditions aim to consume 750-1000ml of fluid each hour on the bike, you may need more in hotter conditions. Don't rely solely on sports drinks as your only carbohydrate source, as you may find you drink less in cold conditions. Much to the disgust of race officials, it is a good idea to urinate while on the bike - this indicates that you are still relatively hydrated.
The run presents many more challenges than the bike in trying to match your food and fluid requirements. You need to experiment in training to see what works best for you. Most triathletes however, deal better with fluids and gels during the run leg as it is far more difficult to consume food while running. Early in the run, it is not a bad tactic to slow down during aid stations to take fluid on board. Keeping cool on the run is also a consideration, so slipping some shaved ice under your hat is a pretty good idea.
Above all, be sure to experiment with your nutrition race tactics during your longer brick training sessions. Don't expect to race well on a nutrition plan that you are not familiar with.
Q. I am competing in a 24 adventure race. What should I eat before, during and after the event?
A. Your requirements will depend on how much activity you are doing in the 24 hour period? Are you doing the whole event or sections of it? If you will be exercising continually for greater than 90 minutes, it may be worthwhile to carbohydrate load before the event. See Carbohydrate Loading for further information.
During long exercise sessions, it is important to replace carbohydrate and fluid. Theoretically, you require approximately 30-60 g of carbohydrate per hour of exercise. See Carbohydrate - how much? for information on the carbohydrate content of common food and fluids. The types of foods and fluids which are most suitable depend on the intensity of exercise and your individual tolerance. If doing continuous, high intensity exercise you need options which are easily digested and absorbed. For example, sports drink, carbohydrate gels and lollies. If the exercise intensity is lower, you should be able to tolerate foods such as fruit, cereal bars, sports bars, plain sandwiches, crackers, yoghurt, etc. It is useful to include a combination of sweet and savoury foods to avoid 'flavour fatigue'. Including some salty options such as Vegemite sandwiches, pretzels, crackers, potato chips etc. can also be useful, especially in very hot conditions or when fluid losses are high.
Fluid requirements vary widely among individuals. Training sessions can be used to estimate your individual fluid requirements. Work at drinking regularly (every 10-20 minutes) while exercising. Sports drinks are a good option but water, cordial and juice can also be suitable. The amount of fluid you require will depend on your individual sweat rate. Most people will need 300-1000 ml of fluid per hour of exercise. See Fluid - Who Needs It? for further information on fluid.
When needing to recover quickly after exercise, it is important to consume carbohydrate (0.7-1g/kg), protein, vitamins, minerals and fluid as soon as possible. In most cases, consuming 2-3 of the following options will meet recovery requirements:
- yoghurt
- flavoured milk
- sports drink
- juice
- sandwiches
- fruit
- sports drink
- cereal bars
- sports bars
- soup
It may be useful to use a combination of hot, cold, sweet and savoury foods. Taste fatigue can develop if you use too many sweet foods. Keep in mind that changes in environmental conditions and temperature will also affect your food and fluid preferences.
Q. My basketball games finish as late as 10 pm. I am usually too tired to cook and eat after playing. Is it a problem to miss dinner?
A. Ideally, you should try to eat something before your games. You will be able to play better and enjoy the game more if you have plenty of carbohydrate and fluid on board. Quick meal ideas include spaghetti or baked beans on toast, toasted sandwiches, grilled English muffins, and breakfast cereal. Alternatively, try cooking a little extra on other nights during the week that way you can freeze individual portions so you have a good quality meal which can be quickly reheated on basketball nights. If this is too difficult, investigate some of the frozen meals available in the supermarket. Many of the lower fat varieties are good quality choices. If you really can't eat before basketball, compensate by consuming a little more in the earlier part of the day - extra breakfast, lunch and snacks.
Recovery occurs more rapidly when carbohydrate, protein, vitamins and minerals are consumed immediately after exercise. If you are training or playing again within the next 24 hours, it will be useful to have something to eat after your game. A large meal is not necessary but snacks such as smoothies, sandwiches and cereal are good quick options. If you have more than 24 hours to recover, it is not as crucial to eat after playing.
Q. My younger son often plays in basketball tournaments. What can I feed him to prevent him eating the chips, pies etc. provided at the stadium kiosk?
A. The best option is to pack a cooler with home-prepared food. Take along some sandwiches with interesting fillings, pasta salad, mini home-made pies or quiches, muffins, fruit salad, cereal bars and yoghurt. Encourage your son to consume the bulk of his food from the cooler but also let him buy a drink and some type of treat from the kiosk. If you keep your food interesting, you will probably have other team members wanting to trade their pies and chips for your own food.
Q. Apart from fluid, what should a player have at half time in a rugby match? Is a banana appropriate?
A. If you eat appropriately during the week and before the match, you should have enough fuel on board to last the entire game. If your energy levels tend to fade towards the end of a match, some carbohydrate at half time may be appropriate. Sports drink is probably the best option as the carbohydrate is digested and absorbed quickly. Another alternative is a carbohydrate gel. A banana is OK as long as you do not experience any stomach discomfort. Consider that they will take longer to digest than sports drinks and gels.
Q. I have been told to avoid carbohydrate after 2pm because it will turn to fat. Is this true?
A. There is no reason to avoid carbohydrate after 2pm. The body gains weight when more kilojoules are consumed than used through daily activity and exercise. Carbohydrate, protein, fat and alcohol all provide the body with kilojoules. Therefore, you will gain weight if you consume any of these nutrients in excess. Popular weight loss diets usually employ a number of 'rules' which sound scientific but are actually just a way of causing you to reduce your food intake, and therefore your kilojoule consumption. Avoiding carbohydrate after 2pm restricts your food choices and therefore may cause you to consume a smaller number of kilojoules. However, it is possible (and preferable) to achieve a similar reduction in kilojoule intake with a more balanced, nutritious and enjoyable meal. Avoiding particular food groups may cause you to miss out on nutrients which are necessary for good health. For further information, see the Weight Loss fact sheet.
Q. What are some alternatives to meat for a vegetarian diet?
A. If you follow a vegetarian diet it is important to include food choices that fully replace the nutrients found in animal derived foods. Some nutritious meat alternatives include:
- Textured Vegetable Protein (TVP) - this looks a lot like mince however is made from plant and soy protein. It is a rich source of protein and iron and can be used to make dishes such as pasta sauce, lasagne, chilli con carne and casseroles.
- Ready-made meat alternatives - there are many specialised vegetarian products in the supermarket. These products are generally found in the 'health food' section of the supermarket. Vegetarian luncheon meats, sausages, hot dogs etc. can be found in the fridge section.
- Legumes (e.g. lentils, chick peas, kidney beans) are a rich source of protein and iron. Search through recipe books for suggestions for using these products. Many legumes now come pre-cooked and canned, making them much easier to use.
- Tempeh and tofu are good protein and calcium food alternatives and can be found in most supermarkets.
- The Recipe section of our website includes vegetarian recipes. Also have a look at our fact sheet on Vegetarian Eating.
Body size and shape
Q. How can I avoid gaining weight in the off season?
A. When training loads decrease, the body needs less energy (kilojoules/calories) to maintain weight. However, athletes who develop a large appetite when in heavy training can find it difficult to cut back their food intake once training levels drop. During the off-season, it is important to continue to have a varied diet which is based on nutritious sources of carbohydrate (bread, cereal, pasta, rice, fruit, vegetables etc.), includes moderate amounts of lean sources of protein (lean meat, fish, skinless chicken, legumes, low fat dairy products), and smaller amounts of fat and non-nutritious sources of carbohydrate (lollies, cakes, biscuits, cordial, soft drink etc). However, you will need to reduce the quantity of food consumed. Different approaches work for different people. You may opt to have slightly smaller meals than usual or reduce the number of snacks you eat. Going without foods which you normally have during training sessions (e.g. sports drinks, sports bars) will also help.
A break from training means more free time. Sometimes athletes eat because they are bored. Other athletes become so focused on trying not to overeat that they end up thinking about food all day and eating excessively. A sports dietitian can help plan strategies specific to your needs and eating style. However, the following tips may help:
- Avoid viewing foods as 'good' and 'bad'. All foods can be included in your diet provided you are sensible about the quantity and frequency. Give yourself permission to enjoy higher fat foods in reasonable quantities rather than 'binge eating'.
- Keep a food diary to develop an understanding of when, what and why you eat.
- Plan meals and snacks in advance. Avoid letting yourself get so hungry that you eat the first thing you see when you open the fridge or cupboard.
- Continue to do some sort of activity during the off-season. It is not necessary to continue to train but avoid spending your days in bed or on the couch.
- Find an activity to occupy the time you usually spend in training sessions. This will help to avoid boredom.
Q. How do you lose weight when you are in heavy training without getting tired from having an energy deficit?
A. Some level of tiredness is expected when in energy deficit however the effect can be minimised by adopting a balanced, long-term approach to weight loss. It helps to choose an appropriate time to focus on weight loss. For example, in the off-season or well before a major competition. It is also important to adopt a realistic, long-term approach which involves moderate, gradual changes rather than a large, sudden reduction in kilojoule intake. Tiredness can be reduced by consuming a balanced food intake. You need to consume enough nutrient-dense carbohydrate (fruit, vegetables, cereals, sweetened dairy products) to fuel your training sessions. It is also important to consume sufficient protein to minimise loss of muscle. Make reductions to your kilojoule intake by targeting excess kilojoules from sources such as fat, alcohol and non-nutritious carbohydrate (lollies, soft drink, biscuits, ice cream etc). Clever timing of your food intake will also help to minimise tiredness. For example, a snack immediately after a training session is more effective than a snack late at night. It helps to to plan your weight loss strategy with a sports dietitian. The Sports Dietitians Australia website provides details of qualified sports dietitians in Australia.
Q. Does eating before exercise affect my ability to lose weight?
A. The key to losing body fat is to consume fewer kilojoules than you utilise over a period of time. It is more important what you do over a number of days than what you eat (or don't eat) at a particular meal. If you exercise without eating you may use a greater proportion of fat during the exercise session. However, if you eat before exercise, you will be able to exercise at a higher intensity for a longer period of time. This will allow you to use more kilojoules in total. It really depends on what type of exercise you are doing and how long you intend to exercise for. If you are doing moderate intensity exercise such as running, swimming or cycling for around 60 minutes or longer, it makes sense to eat before exercise.
Q. What is the right way to lose weight?
A. Weight management is about energy balance. You need to make sure your energy intake (i.e. kilojoules/ calories you consume through food and drinks) is less than your total energy expenditure (i.e. physical activity) on a consistent basis. This means you either need to reduce your kilojoule intake, increase your activity level or a combination of the two. There are many ways to go about reducing your kilojoule intake; hence the number of books, magazine articles, diets etc. The following tips will help:
- Target excess high fat foods such as butter, margarine, oil, cream, high fat cheese, meat fat, full cream dairy foods, ice cream, cakes, pastries etc. Fat is the most concentrated source of kilojoules in the diet, making it is easy to consume a large number of kilojoules in one hit when eating high fat foods. Don't avoid fat completely as it is an essential nutrient - just limit your intake.
- Target alcohol. Alcoholic drinks provide a lot of kilojoules and very few other nutrients. Enjoy alcohol in small quantities.
- Target kilojoule-dense foods with low nutritional value (e.g. soft drink, cordial, lollies, and some 'diet' foods). Many people believe sugary foods are OK to eat because they are low in fat and high in carbohydrate. Just because a food is low in fat doesn't mean you can eat endless quantities of it.
- Cut back on snacks and focus on nutrient-dense foods which provide a mix of carbohydrate, protein, vitamins, minerals and fibre. Examples include fruit, yoghurt, sandwiches, low fat milk drinks and cereal bars.
- Continue to enjoy a variety of food types but reduce the amount of food consumed at each meal.
Different strategies work for different people. The key is to continue to consume a wide variety of foods. Do not avoid any food group completely, and remember to include your favourite foods. A dietitian will be able to help you work out a strategy which best suits your individual habits and preferences. Contact Sports Dietitians Australia or the Dietitians Association of Australia for details of a qualified dietitian near you.
Q. Is there a certain amount of fat you can consume in one day without putting on weight?
A. Everyone has individual nutritional requirements. Weight gain occurs when more energy (kilojoules/calories) is consumed than used each day. Kilojoules (calories) are provided by the fat, carbohydrate, protein and alcohol in food and drinks. There is no set amount of fat to aim for each day and it is necessary to consider all sources of kilojoules in the diet. Kilojoule requirements are affected by factors such as age, gender, body size, body composition, metabolic rate and activity. If you are gaining unwanted weight you need to reduce your kilojoule intake and/or increase your activity level. The best way to reduce your kilojoule intake depends on your current food intake. Some people target sources of fat, others reduce the quantity of meals, and others cut back on snacks. A dietitian or sports dietitian can help you determine your own individual needs and help you plan a balanced approach to weight loss.
Q. I am 15 and am desperately trying to increase my muscle mass. What do I need to eat?
A. At 15, it can be difficult to increase muscle mass. Your nutritional needs are currently very high due to your growth and development status. The good news is that over the next few years you can expect to gradually "fill out" and increasing muscle bulk should become easier. In the mean time you need to optimise your training and nutrition and be patient.
Strength training is the most important requirement for the development of muscle mass. Muscles only grow when given the right stimulation. If you haven't already done so, seek expert advice from a qualified strength coach. Discuss realistic goals, an appropriate training regime and appropriate measures of success.
The next requirement is a high-energy diet. In order to increase muscle mass you need more of everything but particularly more carbohydrate. Many athletes make the mistake of focusing on protein when trying to increase muscle mass. It's true that protein requirements increase when undertaking strength training however it is more important to optimise carbohydrate intake. Carbohydrate is the most important energy source as muscles need to be fuelled to do the training that will stimulate growth. Also carbohydrate is required during recovery to prevent protein being utilised as an energy source instead of being channeled into muscle development.
It sounds easy to adopt a high-energy intake but for many athletes it is actually very difficult. Factors which make consuming a high-energy diet difficult include:
- lack of time and/or poor organisation
- the bulk of the food - a high energy diet is filling and requires a lot of chewing
- fatigue and loss of appetite after training
- lack of access to suitable food during the day.
- The following tips will help you achieve a high-energy intake:
- Increase the number of times you eat rather than the size of meals. Plan to eat at least 5-6 meals and snacks each day.
- Choose meals and snacks that are based on carbohydrate-rich foods such as cereals, bread, fruit, sweetened dairy products and also include moderate amounts of high protein foods such as meat, fish, chicken, eggs, seeds, nuts and legumes.
- Organise yourself to have high carbohydrate snacks with you throughout the day. Portable snacks include cereal bars, sandwiches, fruit, yoghurt, juice, dried fruit, flavoured milk, etc.
- Eat before and immediately after workouts. Suitable options include milkshakes, smoothies, yoghurt, sandwiches, cereal, cereal bars, fruit, juice and sports bars.
- Drink high-energy fluids such as low fat milkshakes, smoothies or liquid meal supplements such as PowerBar Protein Plus drink.
See Changing Body Size and Shape and for additional information. You will also find it useful to consult directly with a sports dietitian and have your diet thoroughly assessed. Contact Sports Dietitians Australia to find a sports dietitian near you.
Q. My daughter is very thin despite eating well balanced meals. What sorts of foods are most suitable to keep up with her high energy needs?
A. When energy needs are high and the appetite is small it is necessary to focus on energy-dense foods. This allows your daughter to consume a relatively large amount of kilojoules in a small volume of food. Milkshakes, yoghurt, nuts, dried fruit, cheese, juice and spreads such as peanut butter, jam and honey are examples of nutrient-dense and energy-dense foods. Encourage your daughter to snack regularly and to consume fluids such as juice, milk and cordial which provide energy. Avoid filling up on high fibre foods such as wholegrain cereal products, raw vegetables and fruit. These foods should be included in the diet but if your daughter eats too many high fibre foods, she will find it difficult to consume all the kilojoules she needs. Replace some wholegrain products with white or refined versions, replace some high fibre breakfast cereal with lower fibre options and replace some fresh fruit with tinned.
Q. Why is fluid replacement so important and what is the best fluid to drink during exercise?
A. Unless fluid losses are replaced during exercise, an athlete will become dehydrated. Dehydration impairs performance by causing the following:
- increased heart rate
- impaired heat regulation
- increased perceived exertion (i.e. exercise feels harder than usual and the athlete fatigues earlier)
- reduced mental function
- reduced skill level
- stomach upset
All levels of dehydration impair performance and the magnitude increases as the degree of dehydration increases.
In order to minimise dehydration, athletes need to drink enough during exercise to match their sweat losses. Sweat loss can be determined by weighing athletes before and after exercise. Each kilogram of weight loss indicates 1 litre of fluid loss. Adding the amount of fluid consumed during the exercise session, gives total fluid loss for the session. For example, if an athlete finishes an exercise session 1 kg lighter and has consumed 1 litre of fluid during the session, total sweat loss equals 2 litres. Once an athlete's average sweat loss is known, a plan can be prepared to enable the athlete to match sweat losses in subsequent exercise sessions.
Ideally fluids consumed during exercise, should meet the following criteria:
- have a palatable flavour to encourage greater fluid intake
- contain 6-8% carbohydrate
- contain electrolytes such as sodium and potassium
- be non-carbonated
Sports drinks are the preferred fluid to consume during moderate-high intensity and/or prolonged exercise. Sports drinks are flavoured therefore encourage a greater fluid intake. The carbohydrate and electrolytes in sports drinks promote better fluid absorption. The carbohydrate also provides a fuel source. Other fluids such as water, cordial and juice may be suitable when exercise intensity is low.
Competition and Training
Q. What are some good options to take on long training rides?
A. On long training rides you need foods which provide carbohydrate, are easy to eat, can be carried in a cycling jersey without squashing and do not cause stomach upset. Personal preference and individual tolerance varies, but popular choices include cereal bars, sports bars (e.g. PowerBars), fruit bars, dried fruit, bananas, carbohydrate gels and plain sandwiches (e.g. jam or Vegemite™). It is useful to carry a combination of sweet and savoury options as taste preferences can vary through the ride. Research suggests that 30-60 g of carbohydrate is needed for each hour of exercise. See Carbohydrate - how much? for a guide to the amount of carbohydrate in common foods. You will also need to take into account any carbohydrate in fluids such as sports drink. Remember to put any food wrappers back in your cycling jersey and keep the highways clean.
Q. What preparation would you suggest before, during and after a road cycling event (50-150 km)?
A. The pre event meal should be eaten 2-4 hours prior to competing and should be high in carbohydrate, low in fat and fibre. It should fill you up but not cause any discomfort during the event from over filling or gastrointestinal upset. You should include a good amount of fluid with this meal. Most importantly, you should be familiar and comfortable with the meal. This will mean different foods depending on the race time, and your likes and dislikes. If your race is very early, you may opt to have a lighter snack on the morning of competition, 1-2 hours prior to the event, and a larger supper the night before. Pre-event meal ideas include:
- breakfast cereal + skim milk + fresh/canned fruit
- muffins or crumpets + jam/honey
- pancakes + syrup
- toast + baked beans and flavoured low fat milk
- baked potatoes with low-fat filling
- creamed rice made with skim milk, or low-fat tinned rice cream
- spaghetti with tomato or low fat sauce
- rolls or sandwiches with banana filling and fruit juice
- fruit salad plus low fat yoghurt
- liquid meal supplement
During events that last longer than 90 minutes, some form of carbohydrate and fluid will improve performance and also help you to recover better afterwards. In the shorter races, if you have cycled a fair distance prior to the race, you may also benefit from some form of carbohydrate and fluid during the race. Studies have shown that 30-60g of carbohydrate per hour should be consumed in an endurance event to delay fatigue. This can be achieved by consuming a variety of food and fluids but, for example is equivalent to 500-1000ml of sports drink or 10-20 jelly beans. See Carbohydrate - how much? for a guide to the amount of carbohydrate in other common foods and sports products. You can experiment to see what works for you.
After competing, especially if you have to ride following the competition, a recovery snack is very important. Try to eat approximately 1g of carbohydrate per kg body weight in the two hours after exercise. Including some protein, vitamins and minerals will complete your recovery. This will be around 50-100g for most people. Post exercise snack ideas include:
- sandwiches
- fruit
- fruit bar, muesli bar, cereal bar
- low fat flavoured yoghurt
- smoothie, based on reduced fat/low fat milk.
If you would like more specific advice on the event nutrition, a sports dietitian can be contacted through Sports Dietitians Australia.
Q. Is it appropriate to give jelly beans to my netball team during quarter time breaks?
A. If your players prepare for the match with an adequate pre-game meal, they are unlikely to need extra carbohydrate during the game. It is more important to make sure your players drink sufficient fluid. It won't do any harm to give jelly beans at quarter breaks provided this does not distract your players from drinking. However, it is unlikely to improve the way your players perform. It would be preferable not to promote lollies in sporting situations because most young people consume plenty of lollies outside of sport.
Q. My soccer team has a tournament coming up where we will play 2 games each day for 4 days. What should we eat before, during and after matches?
A. Hopefully, your players already eat appropriately during the week to allow them to recover from each training session. The night before the tournament, players should consume a carbohydrate-based meal which also provides other nutrients such as protein, vitamins and minerals. The recipes on our website are examples of suitable meals.
On the morning of the tournament, players need a breakfast which is high in carbohydrate, low in fat and provides a variety of other nutrients. Players should select from foods such as cereal, toast, muffins, crumpets, tinned spaghetti, fruit, yoghurt, pancakes, juice, fruit smoothies etc. As a general guide, breakfast should be consumed 1- 2 hours before warm-up; however, players will need to experiment to work out the timing which is most suitable for them. If the first game commences later in the day, snacks such as fruit, cereal bars, sandwiches, yoghurt, juice etc. may also be required. Generally, at least 1 hour should be allowed between playing and consuming a light snack. Players need to include fluid with all meals and snacks. Sports drink, water, juice and cordial are all suitable fluids prior to a game.
During games, players should consume fluid (sports drink or water) if the opportunity arises and definitely at half time.
After games, players should begin to replace fluid losses as soon as possible. Sports drinks, water, juice, cordial and soft drink are all good choices. If there is less than 1 hour between games, players should stick to fluids and possibly foods such as jelly lollies, fruit or carbohydrate gels. If there is 1-2 hours between games, foods such as cereal bars, fruit, yoghurt, milk drinks and plain sandwiches are suitable. If there is more than 2 hours between games, more substantial foods such as sandwiches, rolls, noodles, pasta, breakfast cereal etc. should be tolerated. Eating Before Exercise provides additional information. As most food outlets at sporting venues do not provide suitable food, players should organise themselves to take appropriate options from home. Keep food and fluids cool and insulated to ensure they remain palatable and appealing.
Encourage players to consume fluid regularly throughout the day and finish each day with a carbohydrate-based meal as above.
Q. Are oranges inappropriate at half time in an U10s soccer match?
A. Children are less efficient at regulating body temperature than adults. They are therefore more at risk of heat stress when exercising in hot conditions. This means it is important for children to have an adequate fluid intake during sport. Children need to have a drink before the game and during warm up. Drinks should be encouraged during any breaks in play including half time. In very hot conditions, it can be valuable for a medically trained person to step in and modify the rules for the day to allow extra opportunities to drink. This may involve shorter playing periods or dividing the game into quarters instead of halves. This often happens in official competitions at high levels for children and adolescents - safety and enjoyment of sport should always take priority over generic rules.
It has been demonstrated that children will drink more when a flavoured drink is provided. Therefore, while water is suitable, sports drink, juice and cordial are also good choices. Half time is a social part of the game at the U10 level. Sharing some fruit such as orange quarters or pieces of banana is a way of bringing the group together. Providing fruit also provides some carbohydrate, is refreshing and promotes fruit as a positive food choice. It is fine to provide oranges at half time but also provide plenty of fluid.
At the end of a soccer match, foods and fluids which provide carbohydrate but are also rich in other nutrients should be encouraged. Sandwiches, fruit, yoghurt and milk are good choices. Products such as sports drinks, soft drink and cordial provide carbohydrate but do not provide other nutrients such as protein, fibre, vitamins and minerals. Sports drinks are specifically designed to encourage fluid intake during sport. They are not intended to be used as an 'everyday' drink.
Written by AIS Sports Nutrition, last updated June 2009. © Australian Sports Commission.


text:
Stormborn Secret Santa '14 Gift Guide!
Hey all, Bonny/Stormborn here! I'll make this as simple as I can for you.
Hey all, Bonny/Stormborn here! I'll make this as simple as I can for you.
Yes, it's true! According to Tumblr posts, our very own Astrokid's birthday is today...So wish her a warm birthday wish and celebrate!
Incoherent mumblings echo throughout the corridor whose walls you are hugging. You slowly inch down the hall, now dressed by fungus and moss by the passage of time. The greenery sits nicely against the salmon paint, a detail that you can make out only thanks in part to the to the flickering bulbs provided by the…
Some of my comments don't seem to go through, and I can't even get to my own TAY blog main page, let alone the Notifications page.
It's all "access denied/private" nonsense.
Is it because of the comment system that's being integrated? That has to be it, I suppose.
I'm grateful for...
all of you kind ladies and gents who treat me like we've known eachother for a while...Which we don't...But that's what makes it awesome.
Hope you have a great day!
Welcome! Is this page going to be more extravagant than it needs to be? Hell fucking yeah! Its Christmas!
Like, TAYClassic is a tag, right? I guess I just type it into the bar nd treat it like a forum?
I feel like I'm missing out on a lot since I don't see too many articles on our TAY front page so stuff is going on behind the scenes, right?
I wish TAY was organized a bit where we had proper profiles instead of ContTAYct…
As per Frogfro's advice, I posted my art project on Reddit.
It would be awesome if you could throw an upvote in there to help get the project out there.
Thanks kindly!
The Pokemon illustrations will be posted side by side, although this new one will only last 2 weeks or so.
Questions, comments, critiques? Whatever it is, type away and I'll get back to you at my earliest convenience. Promise.
I mean, why not sign up? The personalized Kinja system that gives us an opportunity to reach the actual site is pretty cool...And I've got a ton of stuff to share!

subset: commoncrawl


text:
- Table View
- List View
A-3 Skywarrior Units of the Vietnam Warby Jim Laurier Rick Morgan
The Douglas A-3 Skywarrior, though something of a cult favourite, remains a largely unremarked classic of Naval Aviation. Built for nuclear weapon delivery, the A-3 made its name in Vietnam as a conventional bomber, tanker and Electronic Warfare platform. It was the largest aircraft ever regularly operated from the decks of aircraft carriers, earning it the fleet-wide nickname 'Whale'. It excelled in every mission area assigned to it and operated in the US Navy for more than four decades, from 1956 through to 1991. Fully illustrated to depict the incredible array of paint schemes and awesome size, this volume focuses on the type's Vietnam service, which saw the aircraft briefly used as a bomber over both North and South Vietnam from March 1965, before the Skywarrior proved far more valuable as a multi-role tanker (KA-3B) and tanker/tactical jammer (EKA-3B). The title includes details on all of these operations as well as more clandestine reconnaissance missions, and provides information about the men that flew them.
A-6 Intruder Units of the Vietnam Warby Jim Laurier Rick Morgan
Designed in the years following the Korean War and then manufactured for over 30 years starting in 1960, the A-6 quickly became the most capable attack aircraft in the US Navy's stable. The first squadron, VA-75, made its initial deployment directly into combat in south-east Asia in 1965, and, over the next eight years, ten US Navy and four Marine Intruder squadrons would conduct combat operations throughout Vietnam, Laos and Cambodia. After initial problems and a high loss rate, the type proved itself beyond all doubt as the Naval services' best night and foul-weather platform, particularly during the region's notorious monsoon season. The A-6 Intruder became a true classic of naval aviation over the skies of North Vietnam but the cost was high as 69 Intruders were lost in combat to all causes during the war. This work tells the complete story of these aircraft in combat during the Vietnam War.
Select your format based upon: 1) how you want to read your book, and 2) compatibility with your reading tool. To learn more about using Bookshare with your device, visit the Help Center.
Here is an overview of the specialized formats that Bookshare offers its members with links that go to the Help Center for more information.
- Bookshare Web Reader - a customized reading tool for Bookshare members offering all the features of DAISY with a single click of the "Read Now" link.
- DAISY (Digital Accessible Information System) - a digital book file format. DAISY books from Bookshare are DAISY 3.0 text files that work with just about every type of access technology that reads text. Books that contain images will have the download option of 'DAISY Text with Images'.
- BRF (Braille Refreshable Format) - digital Braille for use with refreshable Braille devices and Braille embossers.
- MP3 (Mpeg audio layer 3) - Provides audio only with no text. These books are created with a text-to-speech engine and spoken by Kendra, a high quality synthetic voice from Ivona. Any device that supports MP3 playback is compatible.
- DAISY Audio - Similar to the Daisy 3.0 option above; however, this option uses MP3 files created with our text-to-speech engine that utilizes Ivonas Kendra voice. This format will work with Daisy Audio compatible players such as Victor Reader Stream and Read2Go.


text:
Both the running game and passing game are among the beneficiaries of the Pittsburgh Steelers' efforts to rebuild the team's long-beleaguered offensive line. The additions of David DeCastro and Mike Adams in the draft have a chance to really push the Steelers offense back toward the top of the league in many ways.
Here's a look at the ripple effects of their offensive line improvements.


text:
- Home
- RHCP News
- RHCP Tour
- Community
- Tumblr
September 22nd, 2011
You are browsing the archive for September 22nd, 2011.
You are browsing the archive for September 22nd, 2011.
By Stadium-Arcadium.com on September 22, 2011
After nine years, the Red Hot Chili Peppers returned to a 60,000 strong crowd of funk thirsty fans at the River Plate Stadium in Buenos Aires, Argentina on September 18th, 2011. See below and in our related Forum Topic for Videos, Photos and the Setlist from the show. Setlist Monarchy of Roses Can't Stop Charlie [...]
Posted in Red Hot Chili Peppers News, RHCP Tour 2011-2012 | Tagged anthony kiedis, blood sugar sex magik, chad smith, flea, I'm With You, josh klinghoffer, michael balzary, new tour, pepsi music, red hot chili peppers, rhcp, river plate stadium, the adventures of rain dance maggie | Leave a response
Error: Twitter did not respond. Please wait a few minutes and refresh this page.


text:
« Spanish Springs Live Web Cam »
Youll recognize Spanish Springs Town Square by its southwestern look and feel from the exteriors of our shops to the fountains on the square. Church on the Square makes its home here, along with the Rialto Theater, and our monthly classic car Cruise-In. Come stroll the shops and stores, sample the many dining opportunities indoors or out, and as always, enjoy FREE entertainment on the square 365 nights a year!


text:
Post Punk Kitchen 100
32) Kale Mojito
By some strange luck, I came into a Brevel Juicer in 2012! And like any good vegan, I immediately went for the kale. Come to find you don't actually get that much juice from a bunch of $4.00 organic kale. But what makes it worth it? A Kale Mojito! Kale juice and lime and mint all muddled together in a sweet rum drink. It's seriously refreshing and not weird just for weird's sake, I promise.
For each mojito: Cut half a lime into several small pieces. Muddle in a tall glass with about 15 mint leaves. Mix in 1/4 cup kale juice, 1 tablespoon agave and a shot of rum. Fill with ice and top off with club soda. Garnish w/ lots of mint and a lime and serve with a straw.


text:
We use cookies on our website to help give you the best online experience. Tell me more
Make a home for wildlife
Chris Shields
Philaenus spumarius
Froghoppers are small, brown insects that can jump great distances if threatened. They hold their wings together like a tent over their body.
Their larvae are more commonly seen coated in a mass of froth – or cuckoo spit – on plant stems.
This froth protects the larva from predators as it feeds on young leaves and shoots, and it also stops it from drying out. The larva produces the froth by forcing air into a fluid exuded from its anus.
Plant sap. Larvae eat young leaves.
Adults and cuckoo spit from June to September.
Adults on woody and herbaceous plants. Cuckoo spit on plant stems. Also in parks and meadows.


text:
CCE Design Principles
Transforming Schools for Student Success
CCE seeks to create networks of schools that are deeply engaged in the work of continuous improvement. Equity and excellence are fundamental to CCE's mission. CCE coaches work closely with schools to create and implement practices that lead to high expectations and an intellectually challenging education for every student. The measure of success is achieving high and equitable learning outcomes. High performing schools serve each student fairly and justly and focus on educating the whole child.
External Practices Critical to Supporting High Performing Schools
Steps to Implementation
2011 Center for Collaborative Education
Comments: firstname.lastname@example.com
|Mission | Design | Networks & Initiatives | Coaching | Publications & Links | People | Funding | Home


text:
GENESEE COUNTY, Michigan — Patrons of Genesee County J.C. Penney stores can round up their purchase to the nearest dollar through April 6 to support the Boys & Girls Club of Greater Flint.
J.C. Penney stores at Courtland Center in Burton and Genesee Valley shopping center in Flint Township are donating 100 percent of what's raised to benefit to the club. Money raised will allow more youth to participate in the club's afterschool programming.
"As customers shop for the Easter season, we hope they will keep our mission in mind by rounding up their purchases to benefit a local cause," James Gaskin, executive director of the Boys & Girls Club of Greater Flint, said in a news release.


text:
Use sourceme to plan and produce effective events. sourceme is the Middle East's first consolidated annual guide to suppliers, products and services in the events industry.
sourceme has been developed as the ultimate source of information for those involved in the planning and organisation of events in the Middle East - linking buyers and suppliers in one easy to reference guide, which is also available here online.
For advertising or listings enquiries please contact
Kirat Sabharwal on +971 4 424 3653, email@example.com


text:
After taking in the Grizzly Bear concert recently at the Williamsburg Waterfront Park, Jay-Z and Beyoncé were back in the Brooklyn neighborhood – and hipster hangout – for dinner. The two were spotted dining out at Marlow & Sons, where they sat "alone, cuddling in a corner," a source tells us.
Paris Hilton, dining at Nobu in Las Vegas with beau Doug Reinhardt after premiering her sunglasses collection by the pool at the Hard Rock Hotel and Casino. The couple followed up their dinner with some late night partying at Body English. Earlier that day, the heiress went shopping for Halloween costumes and clothes at Love Jones.
Kate Beckinsale, huddling with hubby Len Wiseman in the dining car section of West Hollywood's Chateau Marmont. The stylish duo soon moved to a table for seven on the patio where they joined pals Justin Long and Scott Speedman for a cozy gathering. Beckinsale laughed and giggled the night away and also cuddled with her director husband. She nibbled bits of his fries and chicken, and playfully tried to stick a straw up his nose!
The Kardashian kids headed out for a fun family dinner Friday night at LA's STK. Kim and Rob joined their pregnant sister Kourtney and her boyfriend Scott Disick, along with newlywed Khloe – whose husband Lamar Odom was stuck at practice. "The group was getting along great," says an onlooker. "They were laughing and sharing stories from the wedding."
Mary-Louise Parker, sitting in the front row with son Atticus to catch new beau Charlie Mars's performance at the Billy Reid store in downtown New York. The singer was appearing at a party for Relix magazine's October issue.
By JENNIFER GARCIA, MARK GRAY, MARLA LEHNER and KRISTEN MASCIA
Friday's Caught in the Act >
Couples Watch: Beyoncé & Jay-Z, Paris & Doug ...
BB/Splash News Online
The Latest
Moms and Babies


text:
SALEM - For many years, the way to Nashville went through Ponderosa Park, just north of Salem.
Dolly Parton, Johnny and June Cash, Boxcar Willie, the Oak Ridge Boys, Barbara Mandrell, Alison Kraus, Lee Greenwood, Randy Travis and Billy Ray Cyrus are among a long list of stars that once played the old wooden stage.
For a musician like Kerry Smolira, who is now the entertainment director at Ponderosa Park, the stage is "hallow ground." Smolira once played on the stage and now is volunteering to help get things back on track at the park.
"It's still a thrill," Smolira said standing backstage this week. "Johnny Cash stood here. Boxcar Willie walked up here and signed (his name)."
While Smolira and the other new people operating the park know it may never return as the destination for the premier stars, they still hope the outdoor stage, campground and Red Garter saloon may soon be again considered one of the area's best places for local and regional entertainment.
With a four-year plan in place for making all the needed clean up and repairs, they are polishing the place up a little bit at a time. The indoor swimming pool that is in the shape of a guitar has been repainted and filled. Sections of the park are being worked on a bit at a time to remove dead trees and clean up camping areas.
Small cabins can be rented for as little as $28 per night, $32 for a larger cabin and $45 for trailers. There is electrical and water hook up for campers and even tent campsites available. A package is in the works for those wanting to camp during the Steel Valley Super Nationals. A long list of activities for campers is planned for both June and July.
"We want people to know the park is open," said Jim Beery, who is managing the campground and facilities.
The Red Garter saloon is open Thursdays through Saturdays and holding special events, like a steak fry the third Saturdays of each month. There are open mic nights and bands playing on the indoor stage there. Car cruises are being held on Thursdays and one held on May 17 was a Salvation Army Fundraiser that brought in $1,500 to help the charity.
"We're trying to do a lot of stuff for the community," Smolira said.
One of those benefit events was a concert Saturday for the family of a woman who died recently at age 32, leaving behind five children. The musicians are donating their time and talent to help out the family.
Smolira said with some corporate sponsors, he hopes to be able to invite more acts to the main stage this year and next. Knowing the history of the place as he does, Smolira said other musicians are starting to contact him about returning to play again at Ponderosa Park.
"It will never be what it was. It will never support two or three big acts a week," Smolira said. "But it's such a nice venue. It needs some care."


text:
Denouement and Discussion
Klippel-Trenaunay-Weber Syndrome (Angioosteohypertrophy)
Major manifestations include cutaneous hemangiomas, varicosities, and soft tissue and bony enlargement (Fig 1-3). The cutaneous vascular lesions may be present at birth or occur later in life. They are usually unilateral and involve the lower limb, although they occasionally appear in other areas. They consist of hemangiomas or may have a port-wine stain appearance. The varicose veins generally are not present at birth but appear within the first few years of life. They vary in size from small ectasias of the veins to very large thickened varicosities that may show phleboliths.Other vascular abnormalities may include arteriovenous fistulas and absence of the deep venous channels. The osteohypertrophy is also usually not present at birth but appears within the first few months or years of life and is almost always in the same area as the vascular abnormalities. There may be periods of
Thank you for submitting a comment on this article. It will be reviewed by JAMA Pediatrics editors. You will be notified when your comment has been published. Comments should not exceed 500 words of text and 10 references.
Do not submit personal medical questions or information that could identify a specific patient, questions about a particular case, or general inquiries to an author. Only content that has not been published, posted, or submitted elsewhere should be submitted. By submitting this Comment, you and any coauthors transfer copyright to the journal if your Comment is posted.
* = Required Field
Disclosure of Any Conflicts of Interest*
Indicate all relevant conflicts of interest of each author below, including all relevant financial interests, activities, and relationships within the past 3 years including, but not limited to, employment, affiliation, grants or funding, consultancies, honoraria or payment, speakers' bureaus, stock ownership or options, expert testimony, royalties, donation of medical equipment, or patents planned, pending, or issued. If all authors have none, check "No potential conflicts or relevant financial interests" in the box below. Please also indicate any funding received in support of this work. The information will be posted with your response.
Some tools below are only available to our subscribers or users with an online account.
Download citation file:
Customize your page view by dragging & repositioning the boxes below.
More Listings atJAMACareerCenter.com >
Enter your username and email address. We'll send you a link to reset your password.
Enter your username and email address. We'll send instructions on how to reset your password to the email address we have on record.
Need assistance?
Athens and Shibboleth are access management services that provide single sign-on to protected resources. They replace the multiple user names and passwords necessary to access subscription-based content with a single user name and password that can be entered once per session. It operates independently of a user's location or IP address. If your institution uses Athens or Shibboleth authentication, please contact your site administrator to receive your user name and password.


text:
We have Waco single girls from, hot blondes, sexy redheads and busty single brunettes at Date.com free dating service for Waco Single girls, Kentucky. Our site has thousands of hot single Waco girls, cute gals, sexy women and sensual babes. Whether you are looking for a girlfriend, lover, older ladies and attractive females, Date.com has it all. Don't spend another day single in Waco, Create a FREE profile and start dating online, it's easy!
WacoJoin Now Free!
Waco | Waco Men | Waco Gay | Waco Lesbians
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
More Waco Links:
Waco Catholic Dating | Waco Christian Dating | Waco Muslim Dating
Waco Black Dating | Waco Asian Dating
Date.com is a FREE Kentucky online dating service for Waco single girls. We have the hottest attractive and available Waco single women on the Internet from young available babes to female models to classy older ladies also know as cougars. If you are looking for a wife for a happy marriage, serious girlfriend, mature ladies, create a free dating profile today and find Waco single women to date.


text:
Monday kicks off NBA free agency, and there are several big names on the open market who should strongly consider fleeing to a new team for a fresh start in the next stage of their respective careers.
With the signing of Los Angeles Clippers superstar Chris Paul (h/t ESPNLosAngeles.com's Ramona Shelburne), the premier prize is Dwight Howard.
Howard may be on the way out from LA's historically better squad, the Lakers, as he met with the Houston Rockets early Monday and will meet with the Dallas Mavericks, the Atlanta Hawks and the Golden State Warriors, per Adrian Wojnarowski of Yahoo!.
Below is an analysis of Howard and other All-Star caliber players who can elevate their games to another level by playing elsewhere in 2013-14 and beyond.
Dwight Howard
Sources in the aforementioned report by Wojnarowski indicate that the Rockets are now front-runners to land Howard, but it's still early in the process for that to be definitive.
LA is doing all it can to retain its star, with teammate Steve Nash traveling cross-country and franchise legend Magic Johnson both taking to Twitter to publicly project their efforts:
Flying from NYC to LA. @DwightHoward we're coming for you. You're going to love the statue we build for you outside Staples in 20yrs!— Steve Nash (@SteveNash) July 1, 2013
.@DwightHoward Stay. #StayD12— Earvin Magic Johnson (@MagicJohnson) July 1, 2013
Nevertheless, Houston would be a magnificent fit for the big man, and the meeting apparently went well, according to GM Daryl Morey:
Was gr8 meeting with @DwightHoward. Hakeem & Clyde there made it obvious how @DwightHoward & @JHarden13 could be the next gr8 big/wing combo— Daryl Morey (@dmorey) July 1, 2013
Howard would be joining a team with a 23-year-old superstar shooting guard in James Harden, and one of the league's best and most underrated small forwards in Chandler Parsons.
The presence of Hakeem Olajuwon and Clyde Drexler at the meeting couldn't have hurt Howard's perception of the Rockets' organization. Olajuwon could teach Howard a thing or two to take his offensive game to the next level, as could Houston head coach Kevin McHale.
However, when Chris Broussard of ESPN reported that Howard was unlikely to re-sign with the Lakers, his sources said the Rockets' style of play concerned Howard.
Mike D'Antoni's up-tempo offense in LA is something Howard did not enjoy, and the Rockets play at a fast tempo, too, which could limit Howard's opportunities in the post.
Outside of that factor, though, there aren't many reasons Howard shouldn't have Houston as his top destination. The Lakers are aging with Nash and Kobe Bryant, who are coming off injury-ridden seasons, and Dirk Nowitzki is the only certain cornerstone Howard would join in Dallas.
Frank Isola of The New York Daily News notes how Howard wants another superstar to join him on the Rockets:
Reportedly, Dwight Howard wants the Rockets to add a third superstar. Of course, that's what the Lakers thought they were getting in Dwight.— Frank Isola (@FisolaNYDN) July 1, 2013
Houston could conceivably do that if its intentions to deal Jeremy Lin and Omer Asik are authentic (h/t Berger). Considering the accommodations the team is making, the Rockets seem like the best fit for Howard to not only become an even bigger success as an individual, but to also win multiple titles.
Josh Smith
The team that got the first crack at the Atlanta Hawks' leading scorer from last season was the Detroit Pistons, per a report on Monday by ESPN.com's Jeff Goodman.
Smith would benefit significantly from a move, and Shelburne reports that five to six teams are interested in the dynamic forward:
Josh Smith expected to have 5-6 suitors when free agency begins Sunday night. Like everyone, his situation is affected by what Dwight does— Ramona Shelburne (@ramonashelburne) June 30, 2013
Shelburne may imply Smith's situation is affected by Howard's decision because the two were AAU teammates once upon a time, but Detroit is a particularly good fit for Smith's skill set.
At 6'9", Smith has the athletic ability to play the 3, and could plug into a lineup likely to feature last year's first-round pick Andre Drummond at center and Greg Monroe at power forward.
With that type of size and athleticism, the Pistons could improve rather drastically in the short-term, and the backcourt also seems solidified. Point guard Brandon Knight can now run the show, and first-round pick Kentavious Caldwell-Pope is a great shooter who provides prototypical size on the wing.
Passing is a strength of Smith's, too, as he averaged four assists per game last season.
Things are looking up in Detroit, but for the squad to truly be a factor in the East, the key could be landing Smith in free agency.
The fit is intriguing on paper, and Smith could also take on a leadership role on the younger, intriguing team—something that he's found difficult to do with the Hawks in his first nine NBA seasons.
Monta Ellis
Ken Berger of CBS Sports reports that the Milwaukee Bucks guard is a coveted commodity in the eyes of the Chicago Bulls, Phoenix Suns, San Antonio Spurs, Denver Nuggets and New York Knicks.
Both backcourts Ellis has played in with the Warriors, and most recently the Bucks, in the past five seasons have featured two combo guards who aren't exactly of the pass-first variety.
Ellis is a volume shooter and among the most prolific scorers when he gets hot and establishes a rhythm.
Which team is the most ideal fit for Monta Ellis?
There's no question that Ellis is a capable point guard himself—he averaged six assists in 2012-13.
However, given that he was predominantly a 6'3" shooting guard for the Bucks, he could use an environment in which he is either the unquestioned offensive creator, or is frequently given opportunities for open looks at the basket from a veteran floor general.
In that context, the best fits would likely be the Knicks or the Spurs, and it's perhaps why FOX Sports Ohio's Sam Amico mentions those two specifically in the following tweet:
More NBA FA reported interest: Monta Ellis (Knicks, Spurs); Nick Young (Lakers); CJ Watson (Cavs); Josh Smith (Pistons); Kyle Korver (Nets).— Sam Amico (@SamAmicoFSO) July 1, 2013
As Berger points out, the Knicks might lose sixth man J.R. Smith in free agency. Raymond Felton isn't a point guard who will blow opponents away with his scoring, and having Ellis by his side would be ideal.
San Antonio is intriguing because Manu Ginobili is entering the twilight of his career and is a free agent himself, though it's hard to see him playing anywhere else.
Plus, the Spurs provide a chance to play for an instant, surefire title contender, and if Ellis is willing to compromise, his compensation will be a shot at his first ring, per Berger.


text:
Lubricant gel Tea Tree Oli with Tea Tree oil is a product for a more pleasant and richer intimate enjoyment during sexual intercourse. The gel removes the unpleasantness which can result from insufficient vaginal moistening. It is water based and does not contain colours; furthermore, it does not stain.Read More
Our company produces the safest, highest-quality and best-tested condoms. We assure the durability of each package every day and for every market by developing and maintaining safety programs. WADEX condoms ensure maximum, effective and sensual protection.Read More
Clear Choice is a high quality pregnancy tests. Pregnancy tests Clear Choice have four variants of pregnancy tests with the guarantee for the final results for 99%. Pregnancy tests Clear Choice are sterile and produced from high quality materials.Read More


text:
The theme of Montoursville Area High School's 48th annual commencement spoke to the powerful words of happiness, courage and friendship.
On a breezy cool June evening, graduating seniors came together as a class one final time to accept their high school diplomas at Montoursville's Memorial Stadium.
Sawyer Bressler addressed happiness, reminding his graduating classmates that now is the time for them to show the world what they can do.
Article Photos
MARK NANCE/Sun-Gazette
Members of Montoursville Area High School's Class of 2014 are all smiles as they march into the school's stadium for the 48th Annual Commencement Thursday night.
MARK NANCE/Sun-Gazette
Randall J. Hall, left, receives his diploma and gets a handshake from Thomas P. McNamara, of the Montoursville Area School Board
"My wish is simplistic," he said. "That every single member of the class be happy."
Bressler kept things light, taking a picture of himself with his phone to capture a moment he said he won't forget.
He thanked school faculty, family and classmates for making the night possible.
"Make your own dreams," he said. "There's very little certainty in life."
Bressler's classmates, Hanna Cioffi and William Confer, spoke about what their school years meant to them.
Cioffi, the class salutatorian, advised everyone to take risks.
"Overcoming fears is as simple as facing them," she said. "We will fail sometimes. As Babe Ruth said, 'Don't let the fear of striking out keep you from playing the game.'"
Confer, class valedictorian, recalled high school football games and the feeling of warmth he felt being around friends, despite the cold weather.
"Remain open to change and open to new people," he said.
District Superintendent Dr. Timothy S. Bowers told the graduates to think about what their education has meant.
He reminded them that they received both a formal and a life education during their school years.
The life education, he said, included the failures, the triumphs, the challenges, the happy and the painful experiences.
"Now is the time to further and embrace both educations," he said.
Class president Mollie Sullivan welcomed her classmates to the end of a journey.
Everyone, she said, has taken various paths to reach graduation night.
But now they all have in common an unknown destination, she added.
High school principal Daniel Taormina then presented the class, and Bowers formally certified all seniors present as having met the requirements of earning their high school diplomas.
The high school band played "Pomp and Circumstance as the graduates entered the stadium and later the musical selection, "Country Gardens" by Percy Grainger.
The high school concert


text:
Community calendar
Calendar announcement deadline is 12 noon Thursday.
New Eastside Children's Museum, Mar. 27, 7pm, Lombardi's restaurant, Issaquah, seeking volunteers: 392-4510.
Woodinville Water District, Apr. 1, 7pm, 17238 W-Duvall Rd.: 483-9104, ext. 305.
Community Council for Cottage Lake Park, 7pm, Apr. 2, Woodinville Water District: 788-3635.
Sammamish Valley Grange, Apr. 2, 7:30pm, 140th NE at Hollywood: 483-2693.
Friday Pinochle, Mar. 28, 1pm, Woodinville Lions Club: 483-2693.
Parks and Recreation Commission Mtg., Mar. 27, 7pm, Woodinville City Hall: 489-2700.
Kiwanis Club of Woodinville, every Thurs., 11:30am-12:30pm, Las Margaritas: 483-6466.
Business Network International Totem Lake Chapter, Brown Bag Restaurant, every Wed. morning, 7-8:30am: 481-2980.
Woodinville City Council, Mondays, 7pm, Sorenson: 489-2700.
Volunteers Needed
Northshore Chamber of Commerce needs extra hands and help in their office: 486-1245.
The American Cancer Society is seeking volunteers to assist in answering the statewide cancer help and information line: 283-1152, ext. 3306.
Senior Services' Volunteer Transportation Program needs volunteer drivers: 448-5740 or 448-5025.
Catholic Community Services needs volunteers to help shelter homeless people: 562-6858.
Wildlife enthusiasts needed to help at HOWL Wildlife center in Lynnwood: 787-2500, ext. 808.
The American Cancer Society needs volunteers for "Relay for Life:" 1-800-729-5588.
Volunteers needed for front desk receptionist, team support, and Medical Records Assistant, 6 mo. commitment required, Eastside Mental Health: 889-7136.
Volunteers needed to deliver meals and groceries to people with AIDS, giving rides, in-home helpers, Chicken Soup Bridgade: 726-SOUP.
Treehouse, needs volunteers for help with running programs for children in need: 767-7000.
The American Hiking Society needs volunteers to help build and restore foot trails in national parks, forests: 301-565-6704.
Multiple Sclerosis Association needs people to assist w/services, 2 hrs. per week:461-6914.
Cougar Mountain Zoo is seeking volunteers to fill spots as tour guides, lecture, and outreach speakers: 206-392-6278.
Hospice Volunteers needed, Visiting Nurses Services, 1997 training: 548-2402.
Homecare volunteers, help elderly remain living safe and healthy: 1-800-449-2221.
Northwest Kidney Centers, telephone answering, stocking shelves, providing administrative support: 206-292-5351.
Creative Kids Co-op, help for supervising preschool Tues.-Fri., 9:30am-11:45am: 402-0588.
The Sharehouse, gain experience in grant writing, fund development, newsletter production, network administration, and warehousing: 527-5956.
Bellevue Chamber Chorus, volunteers to assist in tasks to be done: 881-0445.
Cancer Lifeline, 24-hour hotline: 654-4141.
USO needs volunteers, military help (Army, Navy, Marines, etc.): 246-1908 or 589-8772.
American Cancer Society's 1997 Daffodil Days fundraiser: (206) 869-5588, ext. 129.
Class of '57 Remembered, Lincoln High School, Dinner & Dance, Aug. 8, Picnic, Aug. 9: 546-3973, 252-5473, or 325-8554.
CPR for Kids, yrs. 10-16, Evergreen Hospital Medical Center, Mar. 29, 9am-noon, $15: 899-3000.
"Cartooning," thru Apr. 16, 4-5:30pm, $80, Rosehill Community Center, Mukilteo: 290-9500.
Alateen, support groups: 625-0000.
Counseling groups for ages 6-16 who are or have experienced family divorce or separation, by Divorce Lifeline: 624-2959.
Youth Suicide Prevention Line: 1-800-422-2552.
Parenting with Love & Logic, Apr. 1, 7-9pm, Evergreen Hospital Medical Center, $50/person, $80/couple: 899-3000.
"Mommy and Me," for toddlers 24-36 mo. and parents, Mon. 9-11 am: 827-6940.
Childbirth Education Association of Seattle: 789-0883.
Women's Interests
"Expanding Your Horizons," grades 9-12, Mar. 26, Bellevue Community College: 392-0124.
6th Annual Women in Business Conference, Mar. 28, 8:30am-2pm, Shoreline Community College, $45: 361-2260.
"Financial Awareness for Women Investors," Mar. 26 and Apr. 2, 7-9pm, Edward Jones Investments, $8: 823-3163.
Women's University Re-Entry Program: 685-1090.
Bellevue Community College, Courses: 641-2279.
Prenatal Classes: 789-0883.
"Moms & Moppets," Tues., 9-11:30am: 488-2500.
Al-Anon for Women, 12-1:30 pm: 640-1309.
Lutheran Social Services: 672-6009.
Drop-in Displaced Homemakers group, Tuesdays, 11:30-1 pm: 672-6309.
Men's Interests
Men's Growth Support Group, Mondays, 7-9pm: 609-5161.
Church, Religious Events
Bible Study, Tues., 9:30-11:30am; home study, Wed., 7:30-9pm: 316-8287.
Easter Breakfast, 9-11am, Woodland Park Zoo, $15.95, Mar. 30: 632-9664.
Classes, Seminars, Workshops
The Art of Marriage, First Lutheran Church, Bothell, begins April 2, 7-9pm, free: 778-8622.
Remodeling/rehabilitation home loan programs, Mar. 26, 6-7:30pm, Continental's Wedgewood Branch: 525-2862.
Document Control Seminar, Apr. 1: 1-800-964-9004.
GED Classes, free, North Seattle Community College, Lake City Family Center, Apr. 7-June 12: 527-7303.
Financial Workshop for Individual Investors, Apr. 3, 7-8:30pm, Woodinville Library: 487-0206.
Sumi/Japanese ink painting, Weds., 9:30am-12pm, Arts Umbrella: 454-8355.
Sno-Isle Family History Writing Class, Thursdays, 1-3pm, Martha Lake Community Club: 338-7782.
Movement Awareness, Cancer Lifeline monthly workshop: 654-4141.
Business & Professional
Business Network International Totem Lake Chapter, Brown Bag Restaurant, every Wed. morning, 7-8:30am: 481-2980.
Your Business on the Internet, Weds., 6:30-8pm: 467-6999.
Northern Network, Fri., 7am: 486-2265.
Diamonds in the Rough Toastmasters Club, Thurs. 7-8pm: 486-8011.
Bothell-Woodinville Leads Club now forming: 485-6367.
Monroe-Snohomish Women's Leads Club, Wed., 7:15am: 568-1537.
LeTip, Sno-King Chapter, Wed., 7:06am: 488-1492.
Kirkland Group of Leads Club, Wed., 7:15am: 918-2695.
Leads Clubs: Kirkland (Co-Ed Division) Wed. at 7:15am: 861-7028; Monroe-Snohomish (Women's Division) Wed., 7:15am: 568-9808.
Kirkland (Women's) Chapter Leads Club now forming, Thurs. 7:15am: 688-3656.
Information session at S.U.'s Albers School of Business & Economics, every Wed., 4:30-5:30pm: 296-6114.
Bothell Chapter of LeTip Int'l, meets Thursdays, 7:16 to 8:31am: 486-4688.
Business Network Int'l Big Money Group meeting, Mondays, 12:30pm: 527-3213.
LeTip International, Woodinville Chapter, every Fri., 7:16-8:31am, call for free breakfast card: 821-3650 or 885-1595.
Wdvl. Co-Ed Leads Club: 775-8107.
"Custom Training for Business Skills," Northshore Ctr.: 485-8668.
Professional Women's Networking Group, Tues., 11:15am-12:30pm: 487-3001.
Forty Plus of Puget Sound, job search training and support, Tues., 7pm & Wed., 2pm, Bellevue: 450-0040.
Christian Businessmen's Committee, Fri., 6:30am: 481-5621 or 485-6211.
Enterprise Awards seeks entries from the Northwest's best-managed companies: 386-8691.
Cooking & Crafts
Ongoing Knitting and Spinning classes, 7pm: 206-806-8129.
Herbfarm classes: 784-2222.
WSU master gardeners at the Arboretum's Graham Visitors' Ctr., Sundays, noon-4pm: 325-4510.
Sundays at One, Washington Park Arboretum. Free tours: 543-6450.
Sports, Recreation, Outdoors
Seattle In-Line Sports Arena Youth Roller Hockey Spring Break '97, Mar. 31-Apr. 4, 9am-4pm, $100 for all 5 days: 937-2966.
Spring Break Day Camp on Horses, Horse Country Stable near Granite Falls, Mar. 31, Apr. 7 & 14: 360-691-7509.
City of Shoreline Sponsors Drop-in Basketball for Women, Fridays, 7-9pm $2, Meridian Park School Gym: 546-5041.
City of Shoreline, A New Session of Affordable Aerobics, through Mar. 29, $7 per week: 546-5041.
International Snow Leopard Trust: 632-2421.
Special Events
Stories and Such, Apr. 1, 10:30am-1pm, Pacific Science Center: 443-2879.
Call 443-2850 for Laser Shows at the Pacific Science Center.
Call 443-IMAX for IMAX Shows at the Pacific Science Center.
Marysville Artist Guild & Marysville Parks & Recreation Dept. seek local artists and crafts persons for the Marysville Sites & Bites Festival: 360-653-8318.
Building for Air Travel: Architecture and Design for Commercial Aviation, thru May 11, Museum of Flight, 10am-5pm, $8: 206-764-5720.
Sparrowgrass Poetry Forum, $500 prize, "Award of Poetic Excellence" contest, free to enter, 20 lines or less, Mar. 31 deadline: Sparrowgrass Poetry Forum, Dept. C, 609 Main St., P.O. Box 193, Sisterville, WV 26175-0193.
Pooches in the Park, Sundays, noon-1pm, Seattle area parks: 787-2500, ext. 804.
Cougar Mtn. Zoological Park, Wed.-Sun., 10am-5pm: 391-5508.
Arts & Exhibits
Art in a Pickle Barn, Mar. 27, 7-9pm, Thulens Pickle Barn, free: 360-659-9768.
Quincy Anderson: "True Memories," Anderson Glover Gallery, thru Apr. 6: 739-0303.
Entertainment, Auditions
Columbia Boys Choir, Mar. 26 & Apr. 2, ages 5+, Kirkland: 486-1987.
Murder at Cafe Noir, Fridays and Saturdays, 8pm, Cascade Room, Seattle Bon Marche, $37: 206-324-8895.
Sweet Adelines "Seattle Shores" chapter, 7pm, Tues. evenings, Prince of Peace Lutheran Church: 821-5257 or 481-5069.
Music, Dance
Sleeping Lady & Icicle Creek Musical Center, $14, near Leavenworth: 800-574-2123 or 509-548-6344.
Live Big Band Dances, Seattle Center House, Sat. nights, lessons 7-8pm, dance 8-11pm: 684-7200.
Learn to square dance with Samena Squares, Juanita Community Club, 1st lesson w/lasagna dinner is free: 821-4466 or 885-2021.
Tango lessons, every Friday, 9am-1pm, $5, Velocity Dance Studio: 525-5928, 632-6570.
Tango lessons, every Sunday, 7:30-11pm, $5, Greenwood Masonic Hall: 784-3010.
60+ yrs., research study on depression in the elderly, Northwest Clinical Research Center: 820-3300.
Men and women 60+, national study for antidepressant medication: 820-3300.
Overlake Nutrition Hotline: 688-5422.
Free women's health exams with mammogram and Pap tests, YWCA: 461-4868.
Stop Smoking for Life, Mar. 31, 7:15-8:45pm, Evergreen Hospital Medical Center, $80: 899-3000.
Low Impact Aerobics, Evergreen Hospital Medical Center, Apr. 1, 899-3000.
Evergreen Health: Breastfeeding Basics, Quilts of Comfort, Infant and Child CPR classes: 899-3000.
Kid Safety Plus and Infant and Child CPR classes, Evergreen Hosp.: 899-3000.
Evergreen Hospital & Medical Ctr. and Community Health Care: 899-3000.
Free food, in-home help, and rides to medical appts. for people with AIDS: 328-8979.
Free women's health exams, mammogram, Pap tests, YWCA: 461-4868.
"When Hearing Aids Are Not Enough," free brochure: 800-458-4999.
University of Washington's Northwest Lipid Research Clinic, medical study for diabetics: 731-2823.
Study of Cardiology, Univ. of Wash., 19-75 yrs. old, anyone with heart problems: 543-7246.
Free exams for prostate cancer, UW Urology Clinic, 12:30-3:30 pm every Thurs.: 548-8705.
Hearing disorders, UW Virginia Merrill Bloedel Hearing Research Center, Mar. 22, 9am-noon: 616-4105.
The UW is seeking volunteers for a study examining an experimental drug for treatment of post-herpetic neuralgia, volunteers need to be 50+ yrs., $180 reimbursement: 548-4476.
Volunteers needed for research on memory loss, may receive up to $125, University of Washington: 206-582-8440 ext. 6930 or 206-764-2809.
UW seeks anyone 50 to 79 to measure levels of fat, paid $25: 287-2777.
UW seeking people ages 18-70 diagnosed w/diabetes in last year to participate in diabetes research: Sarah, 543-4543.
UW seeks men and women aged 20-45 with severe gum disease: 685-8132.
UW seeks women aged 20-50 feeling sad or fatigued, receive $25: 543-4090.
UW Research Ctr. needs patients with Alzheimer's: 764-2069.
MS information packet: 461-6914.
Special Care: The Art of Caring for Individuals with Alzheimer's Disease: 338-3000.
Edmond CC neighborhood clinic, Tuesdays from 6-10pm: 258-9283.
Meditation and healing classes: 258-1449.
Volunteers needed, women between 60 and 85 yrs. on estrogen replacement therapy, paid $100: 543-2845.
Multiple Sclerosis Assn.: 461-6914.
TOPS (Take Off Pounds Sensibly), Thurs. mornings (483-2454); Tues. evenings (483-4548 or 487-8123).
Confidential consultations, Tuesdays, 8-11am, Women's Center: 672-6309.
Hydrotherapy class, Thursdays, 10:30-11:30 am: 461-6914.
Eastside AIDS support group Tues., 3-4:30 pm: Ann Hay, 454-8055, Karen Kent, 827-9100.
Cancer Patients support group, Tues., 3-4:30 pm: 462-5261.
Post-menopausal women needed for calcium study: 685-1855.
Female volunteers needed for bone density study: 685-1855.
Support Groups
Multiple Sclerosis Association needs people to assist w/services, 2 hrs. per week:461-6914.
Eating Disorders Northwest, Mondays, 7-8:30pm, University Presbyterian Church, University District: 206-685-5334.
The Association for Children for Enforcement of Support (ACES), Wednesdays, Luther Memorial Church, 7-9pm: 1-800-537-7072 or 206-747-5990, ext. 3016.
DivorceCare, Saturdays, 7-8:30pm: 486-7777.
Overeaters Anonymous, Sat. in Wdvl.--John, 821-3638; Sun. in Bothell/Kirkland--Julie, 488-8547; Mon. in Bothell--Betsy, 483-5045; Info Line: 718-HALT.
Chronic Pain Anonymous Support, Thurs., 7-9pm: 235-1877.
Overeaters Anonymous: Bothell Adult Day Center, Mondays, 7-8:30pm; Saturdays, 8:30-10am: 488-8547.
Overlake Hospital Support Groups: 688-5000.
Solo Parent Peer Support, every other Thurs., 6:30-8:30pm: 364-7930.
Ongoing support group, Tues., Pathways for Women: 774-9843.
Teen Women Survivors support group. For teenage victims of sexual abuse: 485-6541.
Hot Flashes, Mondays, 7-8:30 pm. Menopause support group: 632-4747.
Nearest Al-Anon meetings: 625-0000.
Widowed Information & Consultation Services, drop-in, Mon. from 7:30pm, Family Services office: 246-6142.
Support for women who have been emotionally or physically abused by their partners, Tues., 6:30-8:30pm: 640-1039.
Singles Support Group: 788-3569.
Diabetic Support Group, Shoreline Senior Center: 727-6213.
Edmonds CC Support Groups: 640-1309.
Evening Support Group for victims of anxiety disorder forming in Sept: 481-2533.
Coda meetings, Monday nights 7:30-9pm: 486-5883.
Adult Children from Dysfunctional Families: 324-7723.
Adult Children of Sexual Trauma Anonymous: 823-2777.
Adult Survivors of Sexual Abuse: 546-2411.
Al-Anon: 625-0000.
Alateen: 625-0000.
Alcoholics Anonymous: 454-1505 or 587-2838.
Alzheimer's Family: 821-9500.
Caregivers: 488-4821; 821-9500.
Caregivers: 827-9100.
Chronic Lung Disease: 899-3000.
Cocaine Anonymous: 722-6117.
Coda-Codependency Anonymous: 487-2441.
Evergreen Stroke Assoc.: 487-2441.
Family Caregivers: 821-9500.
Grief & Loss: 326-4265.
Grief Recovery: 485-9710.
Hearing Loss: 486-2564.
HIV positive support group for women: 640-1309.
Lesbians: 640-1309.
Narcotics Anonymous: 329-1618.
Older Adult Peer Support Group: 827-9100.
Overeaters Anonymous: 788-5890.
Partners of Incest Survivors: 821-4986.
Renewal--Positive Attitudes, Evergreen Hospice, 899-2264.
Self discovery through journal writing: 640-1309.
Sharing and Caring: 486-4564.
Vietnam Veterans: 392-0262.
Vision Loss: 486-4564.
Women of Domestic Violence: 885-1480.


text:
- Table View
- List View
America Dreaming: How Youth Changed America in the Sixtiesby Laban Carrick Hill
Laban Hill, author of the acclaimed Harlem Stomp, is back with an in-depth exploration of America in the 1960's and the young people who built a new world around them and changed our society significantly. Like Harlem Stomp, America Dreaming is an educational and visual look into a time of energy and influence. Covering subjects such as the civil rights movement, hippie culture, black nationalism, and the feminist movement, Hill paints a sprawling picture of life in the '60's and shows how teenagers were on the forefront of the societal changes that occurred during this grand decade. America Dreaming is a virtual time capsule, full of photos, song lyrics, poetry, art, protest posters, sixties lingo and iconography that will give readers an authentic and inspiring experience.
Casa Azul: An Encounter with Frida Kahloby Laban Carrick Hill
Frida Kahlo's work comes to life in this magical realist novel, the latest addition to Watson-Guptill's acclaimed Art Encounters series. The story alternates between Kahlo's home in Mexico City, Casa Azul, and the journey of a teenage girl and her young brother, lost in the city. At the mystical Casa Azul, everything with a face talks--including Kahlo's pet monkey, her cat, portraits on the wall. Over the course of the book, the cover painting,Self-Portrait with Thorn Necklace and Hummingbird, transforms from a nightmarish vision of death into a life-affirming masterpiece. This dramatic story offers a vivid reimagining of the life and work of a woman as well known for her amazing life as for her amazing art. *Laban Hill is a National Book Award Finalist and recipient of the Parents Choice Gold Award. * Frida Kahlo is one of the most popular artists among young people today-her art and her blazingly flamboyant style make her eternally up-to-date. * Ties in to school curriculum in art and social studies.
Dave the Potter: Artist, Poet, Slaveby Laban Carrick Hill
To us it is just dirt, the ground we walk on... But to Dave it was clay, the plain and basic stuff upon which he formed a life as a slave nearly 200 years ago. Dave was an extraordinary artist, poet, and potter living in South Carolina in the 1800s. He combined his superb artistry with deeply observant poetry, carved onto his pots, transcending the limitations he faced as a slave. In this inspiring and lyrical portrayal, National Book Award nominee Laban Carrick Hill's elegantly simple text and award-winning artist Bryan Collier's resplendent, earth-toned illustrations tell Dave's story, a story rich in history, hope, and long-lasting beauty.

Winner of the Coretta Scott King Medal
Harlem Stomp! A Cultural History of the Harlem Renaissanceby Laban Carrick Hill
The Harlem Renaissance (1919-1934) is one of the most fascinating periods of American cultural history. Harlem Stomp is the first trade book to bring this important period alive for young adults. Lavishly illustrated with a cover by Caldecott Honor winner Christopher Myers, sepia tone photographs, reproductions of historical documents, and full-color paintings, the book also includes a powerful foreword written by award-winning poet Nikki Giovanni, and features artwork, political rhetoric, poetry, and prose by prominent Harlem Renaissance artists, activists, and writers, such as Langston Hughes, Zora Neale Hurston, Sargent Johnson, and Marcus Garvey. Harlem Stomp is both a historical exploration and a lively celebration of the Harlem Renaissance.
Select your format based upon: 1) how you want to read your book, and 2) compatibility with your reading tool. To learn more about using Bookshare with your device, visit the Help Center.
Here is an overview of the specialized formats that Bookshare offers its members with links that go to the Help Center for more information.
- Bookshare Web Reader - a customized reading tool for Bookshare members offering all the features of DAISY with a single click of the "Read Now" link.
- DAISY (Digital Accessible Information System) - a digital book file format. DAISY books from Bookshare are DAISY 3.0 text files that work with just about every type of access technology that reads text. Books that contain images will have the download option of 'DAISY Text with Images'.
- BRF (Braille Refreshable Format) - digital Braille for use with refreshable Braille devices and Braille embossers.
- MP3 (Mpeg audio layer 3) - Provides audio only with no text. These books are created with a text-to-speech engine and spoken by Kendra, a high quality synthetic voice from Ivona. Any device that supports MP3 playback is compatible.
- DAISY Audio - Similar to the Daisy 3.0 option above; however, this option uses MP3 files created with our text-to-speech engine that utilizes Ivonas Kendra voice. This format will work with Daisy Audio compatible players such as Victor Reader Stream and Read2Go.


text:
Trees - even dead - full of life
One of the features of December are the trees, usually evergreens, adorned with colorful lights in homes and yards. But trees are important throughout the year for a wide variety of reasons, even dead trees.
While a dead tree might look unsightly to some, it is brimming with a lot of activity and life.
"Dead trees, as long as they don't pose a hazard in a woodlot, are valuable for wildlife and we encourage property owners to keep a few standing," said Mark Lewis, a Service Forester for Crawford County, Pennsylvania Bureau of Forestry. "Dead trees are important for a wide range of wildlife species, such as woodpeckers and other birds, nesting cavities for a host of animals, and a habitat for bees, insects and bats."
In addition to the benefits to a wide range of animals and birds, the decaying trees also provide needed soil nutrients.
"There are many benefits to dead trees which most don't often consider," Lewis said.
Lewis, along with members of the Crawford County Conservation District are also putting the finishing touches on new trees during December.
"We are just finishing up the plans for our 2013 tree seedling sale,"
Lewis said. "We will have more information right after the first of the year regarding what species of trees will be available this year, the costs, dates and times. It is a popular and important program for the Conservation District and for property owners who want to enhance their property."
The proceeds from the seedling tree sale help to fund educational programs at the Woodcock Creek Nature Center, according to Lewis. In 2011, the 33rd annual tree sale was held on April 20 at two locations, Knapp Farm in Titusville and at the Crawford County Fairgrounds.
More information on the tree sale and what items will be available will be posted in January on the Conservation District's Web page at www.crawfordconservation.com.
While December is a time for decorating trees and putting the finishing touches on the annual seedling sale in the spring, the existing woodland trees overall seem to be in a good shape.
"Overall, we came through the last year without any major problems,"Lewis said.
Overall, the woodlands of Crawford are healthy, even with dead trees and existing timber plots.


text:
Close enough to almost be a subway series. Hopefully this results in each team's fans packing the other team's arena and creating a GREAT atmosphere.
Philly always seems like a bunch of d-bags but the Rags (maybe it's just their fans) always have this palpable sense of entitlement when they really haven't done anything since since '93/4. Sure they've been to the conference finals twice in the 20 years since then, but they also missed the playoffs for eight of those twenty.
Rags - only because a friend of mine roots for them and they're slightly less dislikable.
Edited by FireCaptain, 14 April 2014 - 11:06 AM.


text:
Seven day, temps will stay in the low 90's until Friday and then will start cooling off into the low 80's and stay that way until at least Sunday.
No email address was supplied by
To complete your registration on this site, please supply an address.
Please confirm or modify the email address to which you will have subscription offers sent.
For a more personalized experience, please supply the following optional information.


text:
I need some advice. I am currently working for a company and I have already have a working permit, but I have just got the opportunity to change employment. I have heard that I need to re-apply for a working permit, but there is a cooling period of 6 months within which I can not work for a different employer. Is this true? Does that mean that I can not take this new offer?
Some tell me that there are ways around it. If anyone has any suggestions or experience on the matter, I would greatly appreciate your help.


text:
I'm looking forward to reading what editors and columnists for Jewish newspapers have to say this week about Bernard Madoff. I think I can posit a safe guess: something about a special place in hell ...
But yesterday, though, with a real Jewish authority. Rabbi Elliot Dorff is rector of American Jewish University and a modern-day sage. One of the authors of an opinion from the Conservative movement that blessed same-sex unions and also co-chaired Rabbis for Obama, Dorff also serves on the board of the Jewish Federation of Greater Los Angeles, which lost $6.4 million in an investment with Madoff.
Dorff, who co-chairs the Federation's committee on the vulnerable, said that though the needy don't have enough money to invest with Madoff—I read the baseline was $10 million—they will suffer the most from his alleged house of cards.
What he found most troubling, though, was that for decades Madoff had lived and breathed Orthodox Judaism, and yet he apparently didn't have a problem ripping other Jews off.
"As a religious Jew, how do you see it being OK to daven three times and day and then defraud the Jewish communities of many cities of their funds?" Dorff asked. "If anything, this shows you can't be a religious Jew simply by observing the laws. Being a religious Jew must entail being moral as well. Beside the fact that it both illegal and immoral to do this to individual investors—to do it to Jewish federations representing the Jewish community is just unconscionable. What happened to Kol Yisrael Areivim Zeh BaZe—all Jews are responsible for each other?"
"Piety," he added, "is not an excuse, let alone a justification, for immorality."
View our privacy policy and terms of service.


text:
286 Santa Monica Playhouse Tips
- Casual 3
- Park in lot 2
- Take public transit 1
- Parking is a breeze 1
- Dine before you go 2
The weather was Perfect, not too hot or cold. I wore Pashmina for warmth. Cold in theater .star this tip starred
Parking sparse but available across the street in a parking garage. Lots of restaurants in the area.star this tip starred
Seating is informal in a small venue. Just show up before show and choose your own seats. No bad seats in the place.star this tip starred
Parked in a street level metered lot half way between restaurant on 5th & theater on 4th. Easy walk to both.star this tip starred
The weather was Perfect.. I wore White pants & pretty top..star this tip starred
Ate at Wacano on 5th St. Walkng distance from theater. Modern surroundings. Good food.star this tip starred
The theatre is a comfortable walk from the new Santa Monica metro stop.star this tip starred
We had a lovely afternoon tea at the Kings Head Pub at 2nd and Santa Monica before the play. Great regular pub grub too, fish and chips, chicken tikka masala etc. And a wicked ginger beer too! Yum!star this tip starred
Plenty of restaurants nearby; avoid the small Asian one next door to the south, at all costs.star this tip starred
Laid back, easy street parking.
The Hebrew Hillbilly: Fifty Shades of Oy Vey!star this tip starred
Driving was a nightmare. Santa Monica seems to have failed to provide basic traffic control, It took me 30 minutes to drive from Sherman Oaks to the borders of Santa Monica, and over an hour to drive to the location and find parking. If you can find another way, don't drive.star this tip starred
The weather was cool/cold 55. I wore a sweater & light jacket.star this tip starred
PF Changs, CPK and Hillstones on Wilshire Blvd. within a few blocks
Climaxstar this tip starred
Parking lot right across the street with affordable rates and many great restaurants in walking distance...
Climaxstar this tip starred
Male/female shared bathrooms..smellystar this tip starred
Chunks bar at the 3rd street. Food was excellent , very generous, and not expensive .
Climaxstar this tip starred
Public Parking Garages are reasonable at night.star this tip starred
No food / drink in theater, no intermission either. Eat drink before you arrive. Lots of restaurants walking distance (Third Street Promenade)star this tip starred
The Santa Monica Playhouse is tucked between and behind a couple of other businesses. There's no evident signage. There was simply a posted Playbill outside the door.star this tip starred
There's a Tender Greens restaurant within 2 blocks. Allow lots of time before the show. Downtown Santa Monica is very busy.star this tip starred