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Author: ArtEppley
Map a drive from the command prompt
To map a network drive from the command prompt we have to use the net use command. If you already know the UNC path to your share, then you're good to go–the following command will map the movies share to the S drive. net use s: \\tower\movies Your share will probably be protected with some sort of authentication, and the user switch allows us to specify a username and password. The following example assumes: The username you authenticate with on the remote machine is HTG The password for the HTG…Read More
How to Shut Down and Reboot Remote PCs via the Command Prompt
Microsoft's Remote Desktop service is a great way to manage remote Windows PCs, regardless of whether they're in the next room or on the other side of the world. With a good network connection between systems, Remote Desktop gives a user virtually all of the power and capabilities in a remote session that they would enjoy if sitting in front of the remote computer directly, with one notable exception: shutdowns and reboots. If you open a Remote Desktop session to another Windows PC, even via an account with full admin…Read More
HP Service Pin Codes
Only use these if you understand what you are doing HP Printer Model Service Menu PIN Code LaserJet 2300 11230002 LaserJet 2410 10241004 LaserJet 2420 10242004 LaserJet 2430 10243004 Color LaserJet 3000 11300005 Color LaserJet 3500 10350003 Color LaserJet 3550 10350003 Color LaserJet 3600 11360005 Color LaserJet 3700 10370003 Color LaserJet 3800 11380005 LaserJet 4100 MFP 04410002 LaserJet 4101 MFP 04410002 LaserJet 4200 11420002 LaserJet 4240 04424005 LaserJet 4250 09425004 LaserJet 4300 11430002 LaserJet 4345 MFP 11434504 LaserJet 4350 09435004 Color LaserJet 4600 04460002 Color LaserJet 4610 05465004 Color LaserJet…Read More
My Review of Android Marshmallow
Recently, my phone had a request for an OTA update. I had been continuously checking for marshmallow and when Sprint was going to be pushing it. Well, recently, I had an update (1.2 GB mind you). I thought wow, I had a Droid Turbo 2 for two months and was hoping that would have been pushed quickly (I was wrong). First visual of Marshmallow with Samsung doesn't look that much differently. I do like the message toast, and how it bounces in, it makes a bit more interactivity. and Doze……..Read More
Guarantee like no other
We wont charge you for our time if we can't fix your device. We will however, use what you have paid towards the purchase of new equipment or consulting fees. It is rare that I charge upfront but some cases may warrant that.Read More


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Product Details
- beautifully hand made product
- porcelain
- designer
- Country of Origin: Italy
Product description
Following up on last year's very popular rabbit trays, Barney, Moo and Bozo, this year we have Rexie, Bronty and Tricie, cake plates supported by ceramic dinosaurs! This lovely collection make super gifts but you will just have to keep your favourite for yourself.
Dimensions: Height 13 x Diameter 29cm
Questions about the Triceratops Cake Stand
Do you have a question about this product?
If your question isn't answered below, drop us an email using the form on the left. We'll respond to you personally by email and may also post the answer here to help others.
We're here to help! Fire away.

subset: commoncrawl


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Current versions:
AsfBin is fast and reliable removal of tissue blocks from video files.
AsfBin is a small tool with a wide range of functions, which can help you to free your favorite TV shows recorded on your computer from annoying advertising completely and quickly.
AsfBin is just the right program for you if you use your computer to record movies, television shows and news. Determined has always been the fact did not you like this, that man cuts with even the commercials here. AsfBin can remedy exactly, by providing all of the features you available, you need for professional cutting of video files. Thus, annoying adverts of the past belong to.
AsfBin works with files in WMV format, a widely extended standard support many recording and capturing programs. If you want to cut your videos and have already available in the WMV format, the work can start immediately. Particularly noteworthy, however, is that you even can save the tedious search for the correct intersections you in many cases: to you don't have to rely only on the work of the great community of AsfBin and on their prefabricated intersections. Many programmes on the television are already stored in this database, cut your videos is a simple matter of copy & paste. It has never been so easy to convert his own computer for a video recorder and to release his recordings at the same time annoying commercials. In addition AsfBin offers an extensive English language help file.
The innovative small video tool AsfBin is available completely free of charge for you and will be made available by the developer Radoslaw Strugalski by radioactive software and consistently developed.
AsfBin holds some improvements in the new version 1.8.1 in addition to the usual easy to use user interface, which will further simplify you working with this useful tool in the future. This includes about the exact display of the time in a video, to a point of intersection should be. The timeline can now be controlled either via the mouse or the arrow keys on the keyboard. So it's now even easier to achieve high precision cutting.
The new AsfBin allows more precise intersections.
• More time for placing points of intersection
• Are important controls are now equipped with handy tool tips
• The program settings dialog has been simplified


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Royal Canin Mini Junior 2kgComplete feed for small breed puppies (adult weight up to 10 kg) - up to 10 months old. Meets the high energy needs of small breed puppies during the growth period, and satisfies fussy appetites. Also helps support the puppy's natural defences, thanks particularly to a patented antioxidant complex and prebiotics.
Code: 43570


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Get Lost
These kids today with their C.G.I. and their digital what's-its and "color" film! Back in the thirties, filmmakers knew how to build suspense with budgets smaller than the average annual salary of a Los Angeles public school teacher. The Friday Film Forum is hosting this double feature of 30s era thrillers. In The Lost Patrol , John Ford directs a tale of British soldiers under attack by a wiley enemy in the Middle Eastern desert while Island of Lost Souls adapts H.G. Wells' Dr. Moreau story far more successfully than the 1996 Marlon Brando version, and features Bela Lugosi as a creepy goat-man. The Friday Film Forum will present a preshow program of shorts, cartoons and surprises.
Fri., Aug. 1, 7 p.m., 2008
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Sign up for our weekly guide to events in Orange County, and never be bored again. With suggestions for every day of the week, our recommendations will keep you busy on any budget.
Upcoming Events
World Famous Gospel Brunch
TicketsSun., Jun. 25, 10:30am
ICT: Crimes of the Heart
TicketsSun., Jun. 25, 2:00pm
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TicketsSun., Jun. 25, 6:30pm
Amazing Johnathan
TicketsSun., Jun. 25, 7:00pm
Sponsor Content


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Mobile App
VCN Moradabad
Vivekanand College of Nursing
Uttar Pradesh
Total Students
Fees Range
How to reach
Vivekanand College of Nursing is situated at Kanth Road, Moradabad 244001 in Moradabad.
Courses Offered
- 3 Years
- Bachelor of Science-B.Sc.
- Sciences
- 3 Years
- General Nursing & Midwifery-G.N.M.
- Medicine / Beauty / Health Care
- 3 Years
- Auxiliary Nursing and Midwifery-A.N.M
- Medicine / Beauty / Health Care
- 2 Years
- M.Sc.
- Sciences
Vivekanand College of Nursing - VCN Moradabad - VCN
The College believe that even a common man be privileged with normal living and facilities specially in the field of health and education which are far from the reach of community particularly belonging to remote areas.The organization is committed to the welfare of ailing society, rehabilitation of handicapped people to lead a normal life, educate young generation in the health sector to provide quality care to the patients and develop their career as best health care provider and to provide best health care to needy people of the weaker section of the society.The organization is determined to achieve heights in health care sector and education specially for the under privileged society which aims to make available the latest technology developing with the time any where in the world at Moradabad to serve the people of the city and the surroundings by deploying and preparing the experts in the field of medical, nursing and paramedical sciences . All irregularities, disobedience, violation / breach of rules, neglect of duty and indiscipline are to be brought in the notice of the principal, who in consultation with the management, senior staff members and administrative staff, shall deal with any serious offence, for which an adverse entry in the students personal file / record register may be made and penalty imposed. Penalty could be either written or a verbal warning, fine, suspension and a removal as an office bearer of any organization and or removal / expulsion from college. The principal will be competent to remit the penalty imposed by him / her
Why join Vivekanand College of Nursing Moradabad
The college have well furnished classrooms
4 Type Courses Available
- 3 UG Courses
- 1 PG Courses
Vivekanand College of Nursing Placements
Visiting Companies
Student Placement
At Vivekanand College of Nursing the students are endowed with modern infra and convenient amenities that make their life 'go easy' in college hours,
alongside make learning more interesting. Some of the facilities include well ventilated classrooms, recreational areas, hostel facility for boys and girls, indoor and outdoor games, stocked library, seamless internet connectivity, medical facilities etc.
Try our extensive database of FAQs or submit your own question...
science vikram rathi Asked this 1 year, 10 months ago - India
Bachelors in Agriculture Lakshmi kumari Asked this 12 months ago - India
B. Sc admission isha Asked this 12 months ago - India


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Miss Gout
average rating: -- / 10
Miss Gout
City: 67000 strasbourg
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Previous meals
Gaufrettes extra-chaudes, fine et sucrées. Excellentes pourle dessert avec un peut de glace :)
gaufrettes délicieuses, fines et toutes chaudes
I wanna cook
Cooking something?
Whatever it is, sell a few portions on Super Marmite! It's a great way to interact with your local community and to get real feedback on your cuisine :)Post a meal


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San Miguel Photographer
D JenningsModel Male Boston, Massachusetts, US
My Website: www.DarrylJennings.comMy MM URL: http://www.modelmayhem.com/DarrylJennings
Mayhem # 3049898
About MeI feel i have a strong and competitive look, I also have 4 years of experience with the runway but I am looking more towards getting into shoots. My style goes from simple fashion to designer, sports, fitness etc. I joined Model Mayhem to network, look for photographers and meet some experience people. I can be contacted by email at email@example.com
IG: mr__renaissance
Have you worked with D Jennings? Add Credits for D Jennings! >>
San Miguel Photographer
Crystal Image Photographer
ANDRES RAMIREZ Photographer
ianjames Photographer
Maximum Iron Photographer
DeAndre Lemans Model
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- 1920 x 1080 5ms
- 30,000:1 (1000:1)
- D-Sub, DVI
Some manufacturers place restrictions on how details of their products may be communicated.
Excellent monitor for the cash 12/23/2012
This review is from: Zalman MZ230ED Black 23" 5ms Widescreen LED Backlight LCD Monitor 250 cd/m2 30,000:1 (1000:1)
Clear bright display, no dead pixels. Nice large screen! Was only $109 shipped on special... does not get any cheaper than that for a 23" led! Came with dvi, vga and 1/8 audio jack.
Overall for this price point, I highly recommend this monitor!
- No HDMI
- Internal speakers are TERRIBLE... Every laptop I own sounds better.
- Blacks are a little washed but reasonable.
Did you find this review helpful? Yes / No Thanks for the valuable feedback you provided!


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Supplemental Information
Latest News
Nutley looks back at 60 years of pro and high school wrestling
World Wrestling Federations Chief Jay Strongbow was an Italian-American who hailed from Nutley. During h... Read More
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The Scoop
NEWS On May 29th, following "WWE Monday Night RAW", WWE Network will air a brand-new episode of "Table for 3", featuring Eric Bischof... Read More
- JR's Blog: @MikePWInsider on Ross Report, @DCImprov, British Praise, @HeymanHustle, @CarmellaWWE
- The Scoop
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- JR's Blog: New, JR's Blog, Crazy Schedule Approaches, @McGuinessNigel @zaniesrosemont, Okada-Shibata, RKO-Mahal @RoderickStrong
WWE Champion Jinder Mahal opens up on his life-changing diet and workout regimen
Jinder Mahal stunned WWE fans worldwide Sunday night at Backlash in Chicago, where he defe... Read More
- Representing India is a great responsibility: WWE champion Jinder Mahal
- Jinder Mahal speaks about his WWE Championship match at Backlash, his insane physical transformation, his Indian heritage and more
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Oklafan Quiz
Where did Erik Watts go to college and play quarterback?
Current Champions
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- Buzzsaw Champion: Sam Stackhouse
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Vocalist & ClubFree NewsletterEnter Email
Books and CD's containing the rules, pronounciations and correct diction for a wide range of languages designed to aid singers. This is just a small selection of books and audio books available in our Books For Singers which includes exercises, music theory, vocalises, sheet music, audition repertoire, and tuition books for singers of all standards and styles.
Clicking on the link/s under the books description will take you to the affiliate site where you can read more information and/or purchase the item. Please Note: Prices are provided as a guide only, visit the affiliate site for current prices, discounts and offers. Using our affiliates to purchase helps to support this site - thanks ;-)
For sheet music suppliers Click Here.
A Handbook of Diction for Singers
by David Adams
Written for the student whose native languge is English, this book is designed to serve as the core text for courses in Italian, German, and French diction required of all voice majors. It is also intended for voice teachers, vocal coaches, conductors, and anyone else who deals with the singing of texts in these languages. The book begins with an overview of the International Phonetic Alphabet (IPA), then provides for each language a list of IPA symbols corresponding to its sound and explains the pronunciation of its specific sounds and sound combinations, with detailed discussion of syllabification and word structure, diacritical marks, vowel lengths, double consonants and consonant clusters, and the use of dictionaries. Illustrated with numerous musical examples and exercises, this text concentrates on the pitfalls that most affect singers.
Read More Amazon.co.uk
Read More at Amazon.com
A Singer's Manual of Spanish Lyric Diction
by Nico Castel
Diction coach and tenor at the Metropolitan Opera, shares his knowledge of languages and experience in coaching and teaching (at Juilliard and elsewhere) to help singers master an often neglected language. The author hopes to stimulate interest in Spanish vocal music through this book.
Read More Amazon.co.uk
Read More at Amazon.com
American Diction for Singers: Singing & Speaking American English
by Geoffrey G. Forward, Anida Margolis (Illustrator)
Book & CD
Teaches correct articulation and diction for singing and speaking Standard American Speech
Contents Include: Introduction to Diction, A brief, but fascinating, history of American speech, Exercises for the Articulators
Speech Sounds, Introduction to Vowels, Tongue Vowels, Lip Vowels, Other Vowels, Diphthongs, Introduction to Consonants, Fricative Consonants, Plosive Consonants, Affricative Consonants, Glide Consonants, Semi-Vowel Consonants, Pronunciation, Pop Pronunciation, Inflections and Intonations, Expressive Singing, Over 100 illustrations, Easy daily exercises, Audio tapes with male and female voice demonstrations
Read More at Amazon.com
Coffin's Overtones of Bel Canto
Phonetic Basis of Artistic Singing
With 100 Chromatic Vowel-Chart Exercises
by Berton. Coffin
This 254 page hardcover book presents many exercises that will make the voice stronger and more musical according to the precepts of Bel Canto, in acoustic phonetics register and musical notation.
Read More Amazon.co.uk
Read More at Amazon.com
Coffin's Sounds of Singing
Principles and Applications of Vocal Techniques
with Chromatic Vowel Chart
Berton Coffin
This revised work is the pedagogical source for both the Chromatic Vowel Chart and Coffin's classic "Overtones of Bel Canto". It is based on the teaching of the past, utilizing principles and applications of vocal techniques. The Chromatic Vowel Chart defines the vowel colour changes in chromatic progressions for all voices. This work tells how singing principles can be used by relying on the ear, the eye, and the sense of vibration in the body.
Read More at Amazon UK
Read More at Amazon USA
Vowel Chart
Berton Coffin
This vowel chart defines the vowel colour changes in chromatic progressions for all voices. (also included free in 'Coffin's Overtones of Bel Canto' and 'Coffin's Sounds of Singing')
Read More at Amazon UK
Read More at Amazon USA
Diction for Singers
A Concise Reference for:
English, Italian, Latin, German, French and Spanish Pronunciation
by Joan Wall (Editor), Robert Caldwell (Editor)
Diction for Singers guides singers to the pronunciation of English, Italian, Latin, German, French, and Spanish. The easy navigation leads the reader from the orthographic spelling to the sound, so she can see the general rules for spellings. Each language section includes quick reference tables showing all vowels and consonants with their common letter groups, and special pronunciations.
Read More at Amazon.com
Handbook of the International Phonetic Association
A Guide to the Use of the International Phonetic Alphabet
Comprehensive information to IPA with an introduction, phonetic descriptions, IPA chart, IPA notation, illustrations and more, produced by the International Phonetics Association.
Read More at Amazon UK
Read More at Amazon USA
International Phonetic Alphabet for Singers
A Manual for English and Foreign Language Diction
by Joan Wall
A solid foundation for learning all aspects of the sounds of singing, this manual is highly recommended as an aid for singers and teachers. Widely adopted as an auxillary text, the book is designed specifically so that singers can lead themselves through the text.
Joan Wall is a voice professor at Texas Woman's University, where she has taught diction courses for more than twenty years. She was a member of National Association of Teachers of Singing (NATS), presenting seminars and workshops, and has had a celebrated international performing career, singing as a principal with the Metropolitan Opera, the Deutche Opera Berlin, and in concerts, operas, and recitals throughout the United States.
Read More at Amazon.com
Musical Spanish - learn spanish through pop music
Downloadable Book (.pdf) plus 10 Mp3's - £14.99
Book, Music CD and CD Rom - $29.99
Book, Music CD, CD Rom & Oxford Spanish Dictionary - $39.99
Book & Audio CD only - $23.99
Lessons for the Road Audio CD - $24.99 (NEW - pre-orders pay $19.99!)
Music CD only - $14.99
Interactive CD-Rom/Music CD - $19.99
Audio Cassette (add to order for only $3.00)
Learn Spanish in a fun and interactive way with this combination book, music cd and cd-rom. Using popular songs, musical spanish is suitable for complete beginners to intermediate speakers with tons of free online resources, games and lessons available at the site.
Click Here for more info at MusicalSpanish. Special Offer: Free gift wrap and ground shipping in the US for the holidays!
Phonetic Readings of Songs and Arias
by Berton Coffin, Ralph Errolle, Werner Singer, Pierre Delattre
Since 1964 the first edition has served singers, teachers of singing, and students of lyric diction as a guide to the correct pronunciation of songs in foreign languages. Lyrics and phonetic transcriptions are presented together, so that a song may be correctly articulated from the first reading. The 413 songs included have been carefully selected from Coffin's "The Singer's Repertoire" (1960) and are representative of the most frequently performed vocal repertoire, with songs and arias for all voice classifications. This second edition contains revised German transcriptions with diphthongs altered to be of better acoustical and vocal value in singing, correlated with Coffin's "Overtones of Bel Canto" (1980).
Read More at Amazon.com
Russian Songs and Arias: Phonetic Readings Word by Word Translations
by Jean Piatak
Read More Amazon.co.uk
Singing FrenchA must-have collection of 22 fun songs and chants for learning French. Ideal for both specialist and non-specialist teachers of French at Key Stages 2 and 3.
Singers' Italian: A Manual of Diction and Phonetics
by Evelina Colorni
Wadsworth Publishing Company
Read More Amazon.co.uk
Read More at Amazon.com
Singing in Czech
A Guide to Czech Lyric Diction and Vocal Repertoire
Timothy Cheek
Hardcover - 400 pages
A much-needed guide for singers, vocal coaches, voice teachers, collaborative pianists, and opera and choral conductors. Practical and authoritative, Part One of this pioneering book takes the reader systematically through each sound of the Czech language, enhanced by a recording of native Czech opera singers. The formation of each sound is described, and when useful, compared to English, the Romance languages, German, and Russian. Every sound is assigned an IPA symbol, along with exercises and examples, always with the technical and expressive considerations of the singing voice in mind. Chapters cover the Czech vowels; consonants; rules of assimilation; approaches to singing double consonants; stress and length; Moravian dialect; and an introduction to singing in Slovak. Part Two presents a thorough overview of Czech vocal repertoire, along with the texts to major song literature and opera excerpts by Smetana, Dvorak, Janacek, Martinu, and Haas, with timings, editions, word-for-word translations, idiomatic translations, and IPA transcriptions. Specific works have been chosen for every voice type, and for every level. Even a work ideal for an Opera Workshop scenes program has been selected. Useful appendices list publishers, organizations, and Czech poets.
About the Author
Timothy Cheek is Assistant Professor of Performing Arts, Vocal Arts at the University of Michigan.
Read More Amazon.co.uk
Read More at Amazon.com
Singing in French(A Manual of French Diction and French Vocal Repertoire)
Thomas Grubb, Charles Bennett Grubb
A complete guide to singing in French, with extensive musical examples throughout, as well as exercises for testing proficiency and a catalog of musical selections.
Thomas Grubb teaches at the Manhattan School of Music in New York City.
Read More Amazon.co.uk
Read More at Amazon.com
The Interpretation of French Song
by Pierre. Bernac
Detailing the understanding and performance of French song, famous French baritone Pierre Bernac provides insight in this book for singers, accompanists, and concert-goers. Texts of over 200 songs are given in French with line-for-line translations in English. This comprehensive approach to the French repertoire also includes tips on pronunciation, performance, and interpretation.
Read More at Amazon.com
The Singers' Manual of English Diction
by Madeleine F. Marshall
This well written book on the phonetics of English diction contains the rules and pronounciations of words in the English language. The book guides performers in singing clearly without the use of regional accents and incorrect pronunciations and whilst seemingly incongrous by todays standards, in the hands of a singer using correct vocal technique it is an essential resource.
Read More Amazon.co.uk
Read More at Amazon.com
The Singer's Manual of German and French Diction
by Richard G. Cox, Richard D. Cox
Wadsworth Publishing Company
Read More Amazon.co.uk
Read More at Amazon.com
Vowels and Consonants:
An Introduction to the Sounds of Languages
by Peter Ladefoged
This introduction to phonetics, with an accompanying CD, should be useful for anyone who wants to learn about the sounds of languages. Peter Ladefoged describes how languages use a variety of different sounds, many of them quite unlike any that occur in well-known languages. People trill their lips and click their tongues when talking in ways that are amazing to English speakers. Several of these unusual sounds are reproduced on the CD. After a brief introduction to the main forces working on the sounds of languages, the acoustic components of speech are described in basic terms, leading up to a demonstration of speech synthesis. There are chapters on computers and speech, one describing text to speech systems, and the other outlining how speech recognition systems work. The last part of the book describes the sounds of a wide variety of languages, introducing them to readers largely by means of the CD that accompanies the book, and by reference to the symbols of the International Phonetic Alphabet.
Read More at Amazon UK
Read More at Amazon USA


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Steroids inj at spinal cd
Hello, My dad was having lot of pain in his legs. After his ultrasound, we got to know that there was a slip disc at his hip joint and the spinal cord has a small cyst. Since the pain has not subsided much even after physiotherapy, doc has suggested to give sterouds injection at spinal cord. Please let me know if it is fine and there would not be any side effects due to this injection. My dad is a heart patient so i m being extra cereful. Thanks.
Answers (1)
Like the answers? Chat privately for 24 hours with the doctor of your choice
Slip disc or disc prolapse is condition where the cartilage between two vertebra bulges out of its normal position into spinal column leading to compression of spinal cord and nerve roots causing symptoms from severe pain upto sensory and motor disturbances.. treatment includes prolonged bed rest, avoid heavy weight lifting, avoid bending, keep changing postures, low back exercises to strengthen back muscles, physiotherapy. If al of these fail to relieve symptoms then next is epidural steroid injection where steroid(Triamcinolone acetonide, Dexamethasone, and Methylprednisolone acetate are commonly used steroids) is injected in epidural space where nerve roots are present. Steroids are anti inflammatory, reduce chemicals causing cause pain and thus alleviate pain. It relieves pain in most of patients.. it's low risk procedure. Caution to be taken if patients have uncontrolled sugars,cardiac failure, or taking blood thinners, anti platelet drugs like aspirin/clopidogrel.. Dear sir you haven't mentioned what heart condition so I suggest you consult your physician once before going for the procedure..
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Archive for the 'Campus Debate (GAP)' Category
Hard truths about disgusting acts
by Jo Litten-Taich
I believe a large part of GAP's success is in the demeanor and affability of the staff and volunteers. I know that my simple mission of getting the facts into student's heads is an attempt to connect in some way with each student.
"So was spreading my legs and having a human life pulled out of me."
Reading body language was very interesting. It was a high decibel in some instances. One encounter was with a gal at Appalachian State who was very agitated by the display. She motioned to the photos and said, "This is disgusting!"
"It is," I agreed. "So was spreading my legs and having a human life pulled out of me." That arrested her for a moment.
I went on to give more personal testimony. That I'd defended my actions for 10 years until I woke up to the truth about what I'd done. And that it blew my mind.
She expressed outrage that we were publicly displaying offensive photos and suggested that the internet would be a more appropriate medium. I asked her how often she'd gone to pro-life sites; I explained that since there's an information black out about abortion, we bring the truth to campuses where young people come to be informed and challenged.
She skedaddled away in the embrace of a friend. I hope her emotional reaction results in soul searching.
Jo Litten-Taich is a CBR partner and volunteer in North Carolina.
Mixed nuts at Appalachian State University
Random stories from Appalachian State University.
Happy grandparents
"I was in a crisis pregnancy and my parents and the father of my baby wanted me to abort. I did not. I have a 2-year-old. It is hard but….." Her voice trailed off.
"And I bet your parents are glad they have a grandchild, aren't they?" CBR Staffer Jane Bullington replied.
With tears in her eyes, she smiled and said, "Yes"
[Jane makes us all cry sometimes. … but maybe for different reasons. But we don't want to get into that. Anyway, …]
Consumer fraud?
"It is not alive until it comes out the vagina," a woman told Jane.
Jane responded with a question, "Have you ever seen an ultrasound of a baby in the womb?"
"Yes, and it is not alive."
"Maybe you missed your high school biology class," Jane suggested, trying not to laugh.
"I am a biology major and you are stupid!"
Consumer alert: This wannabe scholar should demand a refund from ASU's Biology Department. Just sayin'!
More educational malpractice?
"It is an inanimate object only," a young man said. Riiiiight. If this genius ever took a biology class, he too is entitled to a refund.
A functioning conscience.
"This is so awful; I don't know how people can do this to a child," a young woman said in tears.
Are you edible?
Some young men in preppy clothing walked by, laughing and goofing off. "Is that edible?" one of the young men hyucked.
CBR's Jackie Hawkins replied simply, "No more than you are." The goofiness calmed down after that.
GAP under the microscope.
GAP is frequently the subject of classroom discussion. The teacher of a persuasive writing class reported that his students spent the entire class talking about GAP as an example of persuasive speech. They discussed not only the display itself, but also the brochure that we hand out. Even students who would not yet admit to a changed mind had to agree that GAP was an effective use of persuasive argument to communicate its message. We knew that!
Law and Order
As Jeanette Schultz offered a pamphlet to a professor who was hoofing it passed the display. Instead of politely declining, the woman snarled in Jeanette's face, "Get the F*** away from me!"
Although this kind of aggressive behavior is common, but what happened next was not. Two police officers who were standing nearby seized the woman by her arm and pulled her away from Jeanette, firmly telling her to stop her aggressive behavior and public use of expletives. That was not how she was to act in public, they said. The woman calmed down. When she realized that the police were serious, she made the absurd claim that she "felt threatened" by Jeanette. The police who had seen the whole thing rejected her claim. With a stern warning the woman walked away chastened.
Pro-Life Collegians president thanks you!
We brought GAP to the University of Tennessee Knoxville (UTK thanks to the fantastic Pro-Life Collegians at UTK. Here is a letter from Adam Lovejoy, Pro-Life Collegians Co-President:
Thank you both for encouraging me to help bring GAP to campus. From the very beginning I was supportive of GAP, but lacked the courage to go through with the process. I was not as helpful as I could have been at the very beginning because of that lack of courage, and it wasn't until the Lord laid it upon my heart during a prayer at a Christian ministry on campus did I truly hear God speak to me and say, "Why aren't you doing more for my children?" (referring to the babies)
I have never felt more convicted in my life and I prayed to the Lord in my truck while driving home, and I knew that He would direct my path as long as I had faith and did what I was called to do. Door after door was opened up.
Again, on Wednesday and Thursday morning, I had that lack of courage and allowed the devil to make me nervous and anxious about GAP's demonstration. But once they were displayed and I saw how many people had come to stand up against abortion, I had faith and I was so very blessed to be a part of what GAP did for UTK. I know that with the lovingkindness we showed to both the protesters and the casual passersby, the Lord has planted a seed in every one of their hearts that will, in due timeand according to His will, bring forth many people to our cause. I look forward to seeing you all on campus again with Choice Chains and with GAP in the near future. As long as I am at UTK, I will be honored to sponsor GAP to come to campus. We'll be in touch! Thank you both from the bottom of my heart.
Adam thinks he is thanking us, but really he is thanking you, because without your financial permission, we have no way to help Adam. Please let us go back to UTK. We can do it only with your help. The more you help, the more schools we can visit and the more lives will be saved. So please click here and do all you can.
Gems at University of Tennessee Knoxvile
by Jacqueline Hawkins
With the massive floods of people passing by the signs at the University of Tennessee at Knoxville (UTK), the "gem yield" was encouraging.
Pro-aborts actually help
GAP at UT is always fun … by that we mean froth with protest. The protesters set up just across the sidewalk, which actually pushed the passersby over toward our display as they walked to and from class. We love it when a plan comes together!
GAP activates the converted
Pro-life students came out of the woodwork to thank us and even help. Pro-life senior Federico Di Luzio was so impressed that he signed up for the Pro-Life Collegians, attended the meeting that night, and showed up the next morning to help. Brandon Hambrick was there from the start, with his gentle but strong presence. Solid as a rock in his Christian faith, he was an example to his male peers.
Sage philosopher
A philosophy teacher was approached by a female student who asked, "I'm holding a petri dish containing an embryo in one hand, and a viable fetus in the other. Which should I drop?"
The philosopher answered with a question, "Before you stands a man and a woman. Whom should you murder?"
"Neither," replied the student. Dr. Kress answered, "Neither will I murder either of whom is in your hands."
"Wow. I was pro-choice but I can't look at this picture without changing my mind. This is a human being." The young man phoned three friends and they came to the display. Each one came pro-choice, but each one left saying he had a lot to think about.
Gendercide in Bangladesh
A student reported, "I have never seen these comparisons and they interest me. In Bangladesh, abortion is illegal but I know men force abortions for gender reasons. Men want a son."
Which is more respectful?
A student asked if our methods were respectful of the dead. CBR's Jackie Hawkins asked which was less respectful (a) hiding the slaughter of millions while the country cheers and celebrates their demise, or (b) showing their plight so we can mourn their loss and prevent others from suffering the same fate?
Reasonable pro-aborts
Five pro-aborts came to Debbie at the Deeper Still table and told her that while they weren't on our side, they found that the twerking, condom-pushing protesters were "too aggressive and acting stupid. They should be willing to talk to you."
Sowing seeds at UTK: A Volunteer experience
by Tony Walker
Through GAP at the University of Tennessee at Knoxville (UTK), we have an opportunity to stimulate dialogue. Many of those people at first oppose the pictures. But they are willing to talk if I patiently wait for an opportunity, approach them with a gentle attitude, try to answer their questions and statements with honest and truthful information, and thank them for being willing to be there and take a stand.
Many are openly opposed, but by talking, they give me opportunity to plant seeds of truth and reason that begin to grow a little right then and there.
The opposition will argue that the unborn is not a "living human being." But we ask if it is "alive" (not dead or inanimate), and they admit it is alive. Then we ask if it is "human" (not dog or apple), and they admit it is human. Then we ask if it is a "being" (not just a human skin or blood cell of the mother), and they admit it is not part of the mother's body. They are left admitting the unborn is a "living human being."
Now what they have left is the question of personhood. They look at pictures of abuse and murder of Blacks, Indians, Jews, and unborn babies who were denied rights of personhood. They were called less than human, so it was OK to abuse and kill them. The pictures are powerful and help connect the dots between historical and ongoing inhumanity.
I am thankful to be able to be a part of this graphic outcry. It would not be possible without the gifts and participation of many workers and givers. I also thank the pro-aborts for being there, thinking and talking about this atrocity. They bring more attention to the pictures and spark more interest in our message. That brings out the reporters, who then take pictures and video and share it with many more.
After reading that, don't you want to get in on the action? Contact CBR and see how you can be a part of the next GAP trip!
Tony Walker is a CBR volunteer from Tennessee.
Mixed Nuts at East Tennessee State University
In it for the money?
"You don't believe this crap; you just want to provoke someone to hit you so you can sue," a young man shouted.
Professorial dictatorship
"Professors cut down our grades for questioning or contradicting them. It is good to see this out here," a young man told Jane Bullington.
Consistent to the point of silliness
"I truly believe it is not a baby until it is born," the young woman said. Jane replied, "What do you see when you look at a friend's ultrasound and the something is yawning and stretching?"
"It is not a baby."
Maybe it's a cat.
Awesome homework fodder
"I have a pro-life presentation in philosophy next week and I need a good argument." Jane sent the young woman packing with loads of reading materials. Her presentation will make a difference.
Not easy, but it's right
"I am 26 years old and have a child of my own. We have taken in 4 siblings from foster care too. It is not easy but it is right," she told Jane.
On the clock
Kathy, a sociology TA who claimed to be a professor, cussed at volunteer Debbie Picarello, saying we are shaming women. She admitted to being post-abortive and did not believe that GAP was helping women. The conversation was laced with "F you" from the woman who was most likely being paid to be there. A male student was horrified by her behavior.
Making a stand on both fronts
Hally, a Christian student, said she was convicted about being out at the display. Her first thoughts had been about self-preservation but realized God wanted her there. She took a class taught by the Sociology TA who showed a pro-homosexuality film in class. Hally was publicly ridiculed by the teacher and the students for sharing a perspective outside what the professor had presented.
Struggling with the past
Volunteer Christy McKinney spoke to a student and mom of three. She was 31 weeks pregnant with her 3rd. Her 2nd child was 7. Her 1st was aborted. She had never seen the pictures and stopped to look at them. She was struck at how developed the child was in the 8-week abortion and looked at it for awhile. Her parents wanted the abortion. Looking back, she believes it was the "right choice for her." While she said those words, Christy could tell that she was struggling to make herself believe it.
Gems at North Carolina State University
by Jacqueline Hawkins
Despite the mayonnaise a pro-abort student smeared over one of our signs, there were some real gems that appeared throughout the two days we brought GAP to North Carolina State University.
Chastity and purity. A young black woman told Jane she and her boyfriend have mutually agreed their bodies belong to the Lord, and their physical relationship will comprise only hand-holding until marriage. She has turned down many Christian young men as dating partners because they could not see anything wrong with kissing and whatever that led to.
Hard, but softened by friends. A male and female student were sitting near the display. Jane watched them for a couple of minutes and thought she saw them praying. Jane walked over and asked if they had questions or comments. She asked if they had, indeed, been praying for us. "Yes, we were. We are here to spread Jesus on our campus and we wanted to pray for you guys." The young woman's last comment was, "Being a Christian is the hardest thing I have ever done." It is, but it is made easier by praying friends.
No choices for her. "I am a single mom. I have a 13-year-old and a 2-year-old. When I got pregnant 3 years ago, as an educated, upwardly mobile black woman with tenure on this campus, I got no support for my decision to keep my baby. Two different faculty members asked me, 'Can I take you to get it taken care of?' and 'What are you going to do with it?' There was no 'choice' for me unless my choice was theirs as well."
Spared from gendercide. A student from India told the story of his very blessed mother. "My mom grew up in a rural village in India where baby girls were thrown down into a well in order to kill them. My mom was spared because our family had a little more money apparently. She used to play by that well. She didn't know until she was an adult who was inside. Years later, an Indian man, educated in America where he also made a lot of money, returned to that small village and built a school just for girls. Times are changing in rural India but it is slow." He pointed to the pictures and said, "This is horrible as well."
Grab-n-go info. "So what if the woman is raped?" asked a male student. CBR volunteer acknowledged the horror of rape and gave our standard answer. "OK, what if the woman's life is in danger?" Patti answered with our script about having two patients [mother and child] that we may or may not be able to save. "Got it! Thanks" He kept moving. No argument! No questioning my sources! No extreme examples and exceptions! He made Patti's day!
Wisdom through pain. Jane and I spoke to a very nice married couple when they came by during their lunch break. They thanked us for being there. "People need to see this," the husband said. He was a librarian at the NC State library. The wife had an abortion years ago, after her daughter was diagnosed with a disease. Her daughter would have been in her late teens by now. Now the couple has trouble conceiving. The wife sagely asserted that you never know what the future holds. You need to treasure the children you are blessed with now, regardless of your situation, because you may not be able to have more in the future. This is especially true after an abortion. We directed the wife to the Deeper Still table to learn more about post abortion counseling and retreats. They were good people that God will hopefully bless with more children one day.
Jacqueline Hawkins is a CBR Project Director and a regular FAB contributor.
Diary of a black pro-life missionary
by Jacqueline Hawkins
I have written about the intersection of race and pro-life activism (here and here). Because I am a "black sheep" of the black community, I am often confronted with responses that my counterparts don't experience.
Sometimes black students treat me differently. Some might feel more comfortable talking to me — or unleashing their wrath, as the case may be. Perhaps some take liberties with me they can't take with others. The treatment at UNC Greensboro was especially intense.
Token black girl. Some black girls accused me of being the token black person on the team. They argued that this somehow made my presence invalid. They even said I should be offended that my white counterparts would have me participate in GAP. (Is there anything black people shouldn't be offended by?) I said I have two degrees in the predominantly white field of agriculture. I asked if it would have been better to drop out of college because my field of study didn't have enough black folks. They didn't have much of an answer.
BET PSA. "I don't feel like my voice is being heard!" a black female student shouted at the top of her lungs. I felt like I was listening to a BET public service announcement during an election year. Of course, this could have been said by anyone, black or white — I heard the same thing on MTV. Speaking of catchy PSAs of the millenial generation, another black girl said, "You don't have a right to make us feel uncomfortable!" I need a safe space; are there any no-stupid zones?
Guilt Backfired. Some black students told me, "You should be standing up for the choices of black women!" I replied, "I rather stand up for the black children marked for slaughter." They didn't have much of a response to that one either.
Return to the school yard. In the late afternoon, right before we broke down, some black students came to me and insisted that this method doesn't work. They told me that no one cares. I made a sweeping gesture to the huge crowd of students, most of whom had been there since noon. I said all this attention only brings more and more attention. People do indeed care. They persisted. I told them about Martin Luther King and how our process was modeled off of his actions. Boy, they didn't like that; they were attacked by loud, forceful belly laughs. Reminded me of middle school. "Whatever, Martin Luther," they jibed, eyes rolling like marbles. They left as they continued to laugh and mock me.
Making demands. As we were breaking down, the belly-laughter students came back and demanded I talk to them. When I told them I had to help break down they scoffed and rolled their eyes, insisting I could talk to them but just didn't want to. Again, I was reminded of middle school, when the black kids would make demands of me and get upset when I didn't give in. I politely assured them that we would talk again when CBR came back to UNCG. To that they said: "We don't want you back!" In turn I replied, "Don't worry, we'll be back." I winked at them to seal the deal.
Just a reminder, I can only keep my promise with your help. Please do help me go back.
Jacqueline Hawkins is a CBR Project Director and a regular FAB contributor.
Answers to the test: The cosmic cheat sheet
by Jacqueline Hawkins
At UNC Greensboro, a young woman told Deeper Still and GAP volunteer Debbie Picarello that she was a Christian who believed God gave her a "choice." In her mind, God was fine with whatever she wanted to do with her own body, even if it meant destroying her baby's body.
She was failing the "choice" test, the test of life and death.
Debbie pulled out the ultimate life "cheat sheet," the Bible. This is pretty good: In the most important test we will ever take, the test of life and death, God gave us the answers! Debbie showed her the answers she needed to know:
"For you created my inmost being; you knit me together in my mother's womb. I praise you because I am fearfully and wonderfully made; your works are wonderful." (Psalm 139:13,14)
In other words, God made us. He put us together Himself.
"For you are bought with a great price. Glorify and bear God in your body." (1 Cor 6:20.)
Our bodies are not our own; they belong to God. This is especially true for Christians purchased by the Blood of the Lamb.
"Consider that I have set before thee this day life and good, and on the other hand death and evil … I call heaven and earth to witness this day, that I have set before you life and death, blessing and cursing. Choose therefore life, that both thou and thy seed may live." (Duet 30:15;19)
The choice should be clear.
This was not what the young woman wanted to hear. She told Debbie she felt judged. Debbie assured her that she was not judging her, but was giving her the Word of the very God she claimed to worship. Her belief, that she could do whatever she wanted with her own body and the body of her child, was wrong. Her assertions directly contradicted the Bible.
It was indeed her choice to follow the Bible or not. But it was clear how God saw our choices. There are right choices and wrong choices. As followers of Christ, our choices are intended to be conformed to His likeness so that the whole world can know him. Pro-abortion Christians aren't just dangerous for themselves and their children; they are dangerous for everyone on the planet.
God gives us the answers to the test, so that we can correct our course and pass with flying colors.
Understanding what Debbie was saying, the young woman shook Debbie's hand and thanked her for speaking with her.
This is so important. Our most important outreach is not to the pagan world; we are taking truth to confused Christians led astray by complacent church leaders who work harder than Planned Parenthood to cover up the truth. Over and over again, your support is the difference between life and death. When you support CBR, you choose life.
Jackie Hawkins is a CBR Project Director and regular FAB contributor.
The curious case of Egg Boy
by Jacqueline Hawkins
We don't know his name … so we'll just call him Egg Boy (not to be confused with Humpty Dumpty). At NC State, Egg Boy tried to champion the pro-abortion cause with a raw egg.
"I tell you, chemically speaking, there is no difference between this 2-week-old chicken fetus and a 2-week-old human fetus," he declared resolutely, again and again.
In his hand was an unfertilized chicken egg (not even a chick-in-a-shell), so it was hard to figure out just what his vehement, triumphantly-stated argument was.
So I finally had to tell him and his approving friends, "Sir, at the end of the day, that chicken fetus will grow up, have it's head chopped off, turned into chicken tenders, and served at the Chick-fil-A right over there. Meanwhile, the human fetus will grow up, become a student at NC State, and eat the former chicken fetus-turned-tenders. Does that answer your question?"
With that, Mr. Egg Boy scratched his head and looked dubiously at his visual aid. "I don't know … I'm not really sure why I have this anymore …" At least he was honest.
Egg Boy was stumped. But, if at first you don't succeed, …
So Egg Boy took his visual aid and tried again. He was so confident that his new angle would deliver a glorious victory, he brought his own camera(phone) man. He would be a YouTube star!
Holding up the egg, he asked CBR volunteer Patti Shanley, "Can you eat this human fetus?"
"That's not a human fetus; that's a chicken egg." Patti is pretty smart for a pro-lifer.
"How do you know this isn't a fetus? Wouldn't you have to open it up and kill it to find out?" The phone was brought closer and closer, to record the overwhelming domination of this intellectual giant over the mentally-deficient pro-life bigot.
"Seriously? You're a student at NC State and you are asking me if this chicken egg could possibly be a human fetus? Is that the best you have? I'm disappointed."
"But, but, couldn't this be a fetus?" he insisted.
"No, it couldn't, but I think you should take it to the agriculture school and ask someone over there. I'd love to see the look on that professor's face when you ask."
Foiled again! "Stop recording!" Egg Boy commanded.
With that, he slinked away. We actually saw Egg Boy the next day. He rode by on his skateboard … no egg and no arguments.
He is actually smarter than many of his peers. He at least knew his argument had been beaten.
Jacqueline Hawkins is a CBR Project Director and a regular FAB contributor.
Two post-abortion stories: one denial and one confession
by Jacqueline Hawkins
A UNC Greensboro student walked up to the Deeper Still (DS) post-abortion counseling table. She told Debbie Picarello that seeing the pictures had "completely undone any healing that I had accomplished until now."
As Debbie asked probing questions, the young woman said she believed her child would be reincarnated. She reasoned that because of the abortion, she could now help more people, that she was better off, and so on.
This student wound up sharing her justifications with a small group of like-minded female students who had gathered around. They were adamant that Debbie's approval of the pictures was hurting women. They told Debbie she really didn't care about them.
But Debbie stood her ground. She said healing comes through Jesus Christ alone. In her words, "Acknowledgment that we murdered our children is essential to being forgiven, because that is how God sees what we did. Our opinions are trumped by His Truth." Amid much scorn and scoffing, another female student opened up.
Holding back tears, Jackie said she had been raped by a police officer and had an abortion. Debbie expressed her deep sorrow for the young woman, and came out from behind the table to speak with her privately. She asked if she could hug Jackie and the young woman cried even more. The angry, mocking group of girls became silent. Debbie took Jackie off to speak privately.
Jackie is a Christian, Debbie pressed a Deeper Still pamphlet into her hands. Looking her in the eye, Debbie told the young woman that she believed her child is in heaven and holds absolutely no unforgiveness towards her. Her baby looks forward to the day when they will be reunited. The girl allowed Debbie to pray with her. Afterwards, Debbie encouraged her to get help as soon as possible for the rape and the abortion. Jackie's did not have to carry these burdens by herself; she could find healing through Lord Jesus.
Debbie hopes to see her someday at a Deeper Still healing retreat. Debbie sewed the seeds — and so did you, because your support made this encounter possible — and now we pray for God to bring the fruit.
Jacqueline Hawkins is a CBR Project Director and a regular FAB contributor.
Mixed nuts at UNC Greensboro
by Jacqueline Hawkins
As you can read here, the response to GAP at UNC Greensboro was quite animated. CBR Project Director Lincoln Brandenburg said that many of the students were like hyenas descending upon a scrap of meat. Between the bloodthirsty vitriol and the stealth appreciation, there was a wide range of reactions.
The man who almost wasn't
Based on his expression and the way he spoke, it was obvious he wasn't out for blood like his schoolmates in the crowd. He made neutral inquiries concerning the life of the mother. I gently answered his question, mentioning cases such as toxemia and ectopic pregnancies. I made sure to stress to him and those listening that saving the life of the mother did not involve Planned Parenthood and ripping children apart. It was a matter of administering medical treatment to BOTH patients. Unfortunately, in the case of ectopic pregnancy, saving the child is impossible, given current medical technologies. Satisfied with my answer, he then told me he was almost an ectopic pregnancy. He had implanted very close to the fallopian tube. I told him just how happy I was he had survived and was there to speak with me. He thanked me and disappeared into the crowd.
Maternal instinct
A young woman walked by, just as Bill offered a pamphlet. "I'm pregnant! I don't want to see this!" she exclaimed. She was determined but not antagonistic. She didn't want to see pictures of what she could have had done to her own child. "I'm not doing this! I'm keeping my baby!" This young woman already had a healthy level of maternal instinct. The pictures will help her to encourage the same instincts in her friends and family.
Best argument on campus
The grand prize for best pro-abortion argument goes to the young man who came to within 6 inches of Jane Bullington's face and shouted, "You are STUPID." Jane stood toe-to-toe and eye-to-eye with this learned scholar until he backed off and went to make his prize-winning argument with someone else.
Enlightened pro-abort musings
At the height of the rowdiness, four young women from a protest group came over to Jane Bullington to talk. They had the usual lack of knowledge that facilitated the usual objections. But because they were somewhat open to what Jane had to say, they were able to learn a few things they hadn't known before. At the end, one girl mused, "It is sad that we don't have discussions when we have difference of opinions. We shouldn't just try to shout people down when we could talk to them." Amen to that.
Selling out for consistency
A young black man walked up and asked pointedly, "Why? Why are you doing this?" After answering him, he reasoned that since people are going to have abortions anyway, there was no reason to try to stop them. I applied his argument to slavery. "Would you want them legalize slavery because people are going to traffic humans anyway?" He shrugged nonchalantly, musing that when push comes to shove, legalizing crimes that already happen wouldn't be such a bad thing, even if it meant he got shipped off to the nearest cotton field.
Post-liberal dictatorship?
A male student was a pro-abort, but he was by no means pleased with his fellow students. As they demanded GAP leave campus, he exploded. "F*** all of you! As liberals, if we can't defend free speech of those who disagree with us, then liberalism is dead!" He stormed off continuing to curse at the protesters, "Are we trying to live in a post-liberal dictatorship?" Umm, yeah. We kind of are.
Jacqueline Hawkins is a CBR Project Director and a regular FAB contributor.
Changing the subject doesn't work
Hard-core pro-aborts, when they have no argument, try to change the subject. Stubborn people are not our target audience, so we aren't dismayed when they deny the evidence in front of them. Our target audience is people in the middle who (a) are still open-minded and (b) have a functioning conscience.
At UNC Greensboro, some students complained that we cited sources older than 2010. Our information about embryology was too old, they said. Science changes, they said.
Hmmm. You mean they don't make babies like they used to? Really?
Suppose you can't find a recent publication proving (again) that gravity is real — and you can't, because nobody would publish a paper proving something we've known for centuries — what does that mean? Maybe pigs can fly?
These same scholars took issue with the definition of genocide we cite, because they claimed the definition has been altered for political reasons. In this case, they undermined their own argument, because we cite UN Resolution 96, adopted in 1946. Having no enforcement provisions, Resolution 96 defined genocide as targeting any group of people for destruction.
The 1948 UN Convention on the Prevention and Punishment of the Crime of Genocide, however, includes enforcement provisions and thus was limited, for political reasons, to only those genocides committed against national, ethnical, racial, or religious groups. Genocides against social and political groups, for example, were excluded because the Soviet Union feared Stalin's mass murders might be considered genocidal if broader language were adopted. (The Study of Mass Murder and Genocide, Robert Gellately and Ben Kiernan, in The Specter of Genocide: Mass Murder in Historical Perspective, Cambridge University Press, 2003, p. 18)
Some tried to claim that our sign referencing honor killing was invalid because it did not include a photo of each and every group of women subjected to that particular atrocity. Desperate people say absurd things.
This often happens with GAP. They have no argument to support decapitating and dismembering little human beings, so they try to change the subject. If one logical fallacy won't work, they try another.
In the end, it doesn't matter. They only help us, because they give us a chance to juxtapose our good arguments with their logical fallacies. Our target audience, the mushy middle, gets to hear and compare.
And with time, we'll pick off even some of the hard-core pro-aborts. As long as they hang around, they absorb the hard evidence. Some of them contact us later and tell us how the seeds we planted eventually sprouted and grew. Julie was a committed pro-abort when we first met her at the University of North Florida, but she told us 3 years later that she had changed her mind. "The pictures followed me home," she said.
Post-abortion counseling on campus
by Debbie Picarello
When I set up the Deeper Still post-abortion counseling table near the Genocide Awareness Project (GAP), students always ask if I am part of GAP. They are often angry about the abortion photos and don't want to speak with GAP volunteers.
I always give the long answer, "I am here with Deeper Still, which is a post abortion healing ministry. We offer free healing retreats for men and women. Yes, men hurt from abortion too. And (pointing to the pictures) we are hurting because we have done that to our children."
I am also repeatedly asked about the pictures angering or upsetting post-abortive women. I explain how being upset at the pictures is a telltale sign that something is still wrong. I point out that healing and counseling is a emotional and messy process. I always encourage hurting people to seek help. I say to women and men that if the pictures still cause them extreme distress, it's a sign they still need healing. When asked if these pictures "trigger" me now, I say they do not. That is a product of healing. They are hard to look at, but not triggering.
The Fall 2015 GAP tour was especially evangelistic. I was repeatedly asked about Deeper Still being Christian. I say that the only lasting healing from the wounds of abortion come through Jesus Christ alone. Over and over again, I have shared miraculous stories of healing and deliverance from the Lord Jesus at these campuses.
Are you a post-abortive person who has found healing? We need you! Come with us and reach out to students in a way that only you can.
Debbie Picarello is a post-abortion counselor with Deeper Still, an international post-abortion counseling ministry based in Knoxville.
A fish story at UNC Greensboro?
by Jacqueline Hawkins
UNC Greensboro, I suspect I was hearing a fish story. You know the kind. The fish just gets bigger and bigger and bigger as the story unfolds.
Unfortunately for the teller of this tale, I had experience with the subject matter, so I wasn't so easily impressed.
An irate girl brought up the case of child poverty, the oft-repeated circumstance of a mother too poor to take care of her offspring. The obvious answer to poverty is to kill the youngest (i.e., the most invisible) child, right?
I trotted out the toddler, which means I presented a hypothetical 2-year old and asked if poverty would justify killing the toddler. She avoided the question, stating that she could never take care of a baby because she was poor.
As someone who has lived in relative (not absolute) poverty, I questioned her statement, trying to get a feel what degree of poverty she was experiencing, so I could frame an appropriate response. "Of course I'm poor!" she said. "We're all poor! We're poor college students!"
Hmm. Poor college students. Was she talking about the college students who drive late-model cars and spend hundreds of dollars each semester on alcohol?
I explained how poverty is a bad justification for killing a child. Again she attempted to change the subject, "My family is poor! We have debt!"
Ah, the fish has gotten bigger.
I told her that she seemed to be doing pretty well for herself. She was alive, well-fed, going to an expensive college. Then I got personal, "As a card-carrying poor person, I don't take kindly to people telling me that I'd be better off dead." To that she exclaimed, "I was homeless!"
Ah, homeless. She went from a poor college student, to the daughter of parents with debt, to climbing her way out of homelessness.
And yet, despite being homeless at one point or another (maybe), she hated pregnancy resource centers because, "they push anti-choice propaganda!" Talk about looking a gift horse in the mouth.
Was she telling the truth? If she was truly climbing her way out of homelessness, she was condemning those like her simply because they didn't have much wealth. Had she forgotten where she came from so quickly? Was she really so blinded by her success and potential to succeed that she would callously sentence poor children to death? Did she not realize that she was stealing their opportunity to follow her example and carve out a life for themselves like she was doing? Did she not grasp that we poor people, past, present, and future, need to stick together and help each other out?
Or was she telling a tall tale to get her point across? Was she simply ignorant of the fact that poverty, particularly American poverty, isn't so bad that those living in it are better off dead? Was she completely unaware that, in many cases, poverty has helped people build character, mental and emotional stamina, and unique life skills (rags to riches, anyone?)? Was she, dare I say, a privileged young woman who looked down upon those without and easily sentenced them to death because helping them took too much work?
Jacqueline Hawkins is a CBR Project Director and a regular FAB contributor.


text:
Nutrition for the Speed and Power Athlete Who is a Speed and Power Athlete? Friendly Reminder. Rely predominantly on anaerobic metabolism for E production Activity demands vary widely ... ... therefore body types vary as well! Dietary Needs Pre-, Post- and During Exercise Pre-Exercise Recommendations Recommendations During Exercise Post-Exercise Recommendations "Your best pre-workout meal is your last post-workout meal"
- Matt Nichol, Strength and Conditioning Coach maybe not the best idea ... Melissa Thompson, MS 2 pcs chicken
2 cups pasta
3/4 cup marinara sauce
1 baked potato
1 cup broccoli
2 Gatorades 1300kcal
164g CHO
91g PRO
30g FAT 3 hrs pre-grame
Recommendations ...
60-180g CHO
20-40g PRO
10-20g Fat Real Athlete Example: Peyton Manning Maximizing Protein Synthesis During Exercise? For Intermittent Sports
Use every opportunity (between innings, shifts, periods, etc) to consume fluids
Consume 4-8 oz CHO-containing beverage (6-7% solution) every 10-20 mins Increased body temperature/ Sweat rate Equipment/ Environment Increased Metabolic Cost Dehydration/ Depletion of CHO stores Multiple Bouts High Intensity Work (cc) image by nuonsolarteam on Flickr Factors Affecting CHO Contribution to Total Fuel Requirement INCREASE DECREASE High intensity activity
Long-duration activity
Hot/cold temperature extremes
High altitudes
Age (higher in younger athletes) Aerobic training
Good conditioning
Temperature adaptation
Goals = maintain blood sugar, optimize hydration, ensure stomach empty, maximize muscle protein synthesis/minimize muscle protein breakdown How Does Pre-Exercise Nutrition Work? Weight Management Optimal health and performance calls for gaining lean muscle mass, and decreasing BF%.
Exception: Sumo Wrestlers, long distance swimming.
-Strength and power athletes usually have goals to increase mass or MTN mass.
-Very hard to find studies involving elite athletes and weight fluctuation.
-Common among literature that decreasing CHO intake will yield a greater decrease in BW. For Power/Speed Burst Sports Competitive bursts short, usually low repetitions required
Do I still need to fuel during exercise then?
Consider: training workouts, warm-ups, multiple competitive events, etc
Goals same as intermittent - fuel/hydrate according to intensity Originally, strength/power athletes were just told to eat more when it came to weight gains.
Original thought that nutrition would play only a little role in performance.
Energy balance is the most basic thought when it comes to weight gain and weight loss.
RMR x PAL (resting metabolic rate multiplied by physical activity level)
This should provide sufficient calories for the athlete. Weight Management Among literature, higher BF% limits athletic performance The Australian Institute of Sport Recommended CHO Sources for Sprinters during Competition:
- sports drink
- carbohydrate gel
- cordial
- sports bars
- jelly lollies English BMR Formula:
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year ) 1.53 - Sedentary/Light Activity
1.76- Active or Moderately Active
2.25- Vigorous Active Weight Gain: Whats the best method? "Avoid hunger, but don't risk the discomfort of a full stomach" - AIS Energy intake <, >, or = Energy Expended Increase caloric intake (300-500kcal/day) from CHO, PRO, and UnSFA
Decrease aerobic training volume – catabolic
Seems to be a safe range of 0.5-0.7kg of muscle weight gain per week (~23% intake in total calories)
Only about 30-40% or weight gain is fat free mass (FFM), the rest of the increase in weight was from water.
Athletes who CHO Load will have associated weight gain
Augmentation of glycogen stores (~15g/kg to 40g/kg in 20kg of muscle) = 1lb of glycogen and 3lb of water. Weight gain: Increase in FFM or BW? Why Gain Mass? Depends on the athlete!
Wrestling, football, throwing events, hockey, rugby (many contact sports).
Athletes need to make a certain weight, more mass = more intertia
Basically you could make an argument for any sport aside from distance events.
Important to keep the LBM/FM ratio in favor of good performance Weight Loss: What is the Best Method? Weight loss: decrease in BF% or BW? Some athletes need to make a certain weight to be eligible to compete (boxers, weight lifters, wrestlers)
Caloric intake should be decreased (~300-500kcal/day)
Supplement aerobic training (catabolic) with strength training (extra energy expenditure)
PRO intake may need to be increased (N balance) to maintain positive nitrogen balance.
Smaller, frequent meals will reduce episodes of hypoglycemia, allow for more complete absorption.
Weekly fat loss is safe around 1-2 lbs.
Don't forget to hydrate! Recall: Goal of the Speed/Power athlete is to maximize lean mass Recommended Nutrient Intakes Post-Exercise CHO = 0.8-1g/kg
Pro = 0.4-0.5g/kg 1g/kg CHO supplement immediately after and 1 hr after resistance exercise decreased protein breakdown and urea nitrogen excretion, and slightly increased myofibrillar protein synthetic rate Roy, Tarnopolsky, Macdougall, Fowles & Yarashesky, 1997 "We are what we repeatedly do" - Aristotle Hypertrophy = accumulation of successive periods of positive protein balance (RE + AA) Does Timing Matter? Protein synthesis rates elevated 24hr+ in trained athletes
(acute synthesis ~2hrs)
Glycogen synthetase at peak immediately post-exercise
Early and frequent consumption best (within 2hrs of exercise) Periodization What is it? Resistance Training Periodization is the division of training cycles throughout the course of the year, where volume, frequency, intensity, time, and type of training are manipulated to meet the demands of the sport. Nutritional Periodization? System of fluctuating the intake of macronutrients to optimize muscle strength hypertrophy. Nutrient periodization is a sensible practice for serious exercisers because it can modulate macronutrient intakes while reducing the chance of nutrient deficiencies over an extended period of time. How do they relate? a unique program has been suggested for establishing a nutrition framework to support exercise periodization (Coyle).. This dietary approach, referred to as nutrient periodization or carbohydrate periodization focuses on adjusting macronutrients to best support exercise periodization techniques. Annual Schedule Offseason (7-8 months) Pre-Season (1 month)
Competition Season (3-5 months)
Important to know caloric expenditure at each season The Offseason Phases of Offseason Recovery Period for a couple weeks to a month immediately after season
Long phase devoted to hypertrophy and strength buidling
Prior to preseason, cutting excess weight and getting into optimal shape for season Goals? Caloric Requirements
Caloric Requirements = 1.3-1.5 x BMR
BMR = lean body weight (kg) x 24
1.3 for low activity or weight loss,
1.4 for moderately active and maintenance, and/or
1.5 for highly active along with weight gain. (minimum) CHO 55-60% and 6-10 g/kg
PRO 15-20% and 1.4-1.7g/kg
FAT 20-25% Offseason Science for Protein Synthesis 101 mTOR AMPK mTor protein activated by:
mechanical stress
growth and hormonal factors
amino acids AMPK activated by breakdown of ATP Need to examine effects of nutrient ingestion:
post-exercise Exercise = breakdown ATP
effects mTOR (decreases protein synthesis)
preworkout AA intake can this effect effects of AA ingestion subtle
increased insulin response
CHO ingestion =
inhibit protein degradation
decrease AMPK effects
Goals = maintain blood sugar, optimize hydration and fuel delivery, minimize muscle protein breakdown and DECREASE THE DECREASE in muscle protein synthesis Goals = rehydration, replenish muscle glycogen stores, amplify muscle protein synthesis/minimize muscle protein degradation What to Eat, What to Eat? EAAs important (leucine) Upper limit? Studies suggest ~20g protein (8-10g EAA), but methodological limitations leucine capable of turning on training-induced protein synthesis So ... do we really need carbs? Recall mTOR - synergistic effects CHO/Pro supplement given immediately post-exercise (vs 2h delay), superior strength gains and 25% increase in mean muscle area (Esmark et al)
Protein synthesis stimulated ~400% above resting when CHO + PRO supplement given 1 or 3hrs post-exercise (Rasmussen et al) Caffeine and Ephedrine Steer clear of "crash dieting" Have a plan to maintain Supplementation Supplement:
"1. Something added to complete a thing, make up for a deficiency, or extend or strengthen the whole.
2. A section added to a book or document to give further information or to correct errors."
Protein supplementation to augment hypertrophy post exercise is common.
Differing protein sources have different anabolic effects with exercise in improvements in body composition. (ex: casein > whey) Popular Supplements Anything legal a competitive athlete can get their hands on to improve performance will be taken.
Creatine supplementation.
Amino Acid supplements: Arginine, Glutamine, Ornithine (alpha ketoglutarate).
Herbs and plant based supplements: Gamma Orynzanol, Tribulus terrestris, Yohimbine, HMB.
Thermogenic Agents: Caffeine, Ephedrine. Creatine Supplementation Does Creatine improve performance? Yes and No.
Studies show improvements in short burst, power-based activity (anaerobic power, endurance).
Benefits are less evident with events that do not place extreme, short term demands on muscle energy metabolism.
Side effects, with anything, need to be considered. Creatine phosphate (CP or PCr) aids in the production and maintenance of ATP (does not increase the [ATP] )
Synthesized in the body from arginine, methionine, and glycine.
Would need about 5kg of raw meat to equal a 5g dose from a supplement.
Rx 1: ATP ADP + Pi + E
Rx 2: PCr + ADP + H+ Cr + ATP How Does It Work? Creatine Supplementation Studies repeatedly show a loading phase followed by a maintenance phase.
Loading phase on average is 5-10days @ about 20g per day.
Maintenance phase is usually 35-50days @ about 5g per day.
Consistent increases in LBM with strength training protocols.
Studies show there is not an increase in phosphocreatine repletion while on doses of creatine supplements How to use Creatine Adrian Peterson 6'1 220 lbs 5% BF Example Diet 209 lbs of LBM or 95 kg BMR- 24 x 95= 2,280 2,280 x 1.5 = 3,420 = calories CHO- 95 x 9g/kg = 855g/day
PRO- 95 x 1.7g/kg = 161g/day
FAT- can run higher to gain mass
- 20% of 3,420 calories
- 684 calories/9 = 76g/day Gaining Muscle Mass Intake more calories than expended
Too simplistic? Exact number of kcal to gain muscle isn't known: metabolism, exercise and nutrient status make specific requirements difficult.
Experts recommend between1,000-3,500 excess kcall over a week to gain 1 lb.
Other research says, muscle hypertrophy may require higher levels of kcal intake
Suggesting 44-50 kcal per kg of body weight
Bottom line? About 47 kcal/kg/day for building muscle
4,465 kcal for Adrian Peterson Protein Resistance training increases protein synthesis and degredation for at least 24 hrs after workouts. Additional protein is needed to: 1) repair damage 2)promote adaptations 3)assist with replenishing energy stores
1.6-1.7 g/kg/day for strength athletes to allow for accumulation and maintanence of lean tissue Carbohydrates 7-12 g/kg/day recommended Most people trying to add mass do not do prolonged exercise therefore 12g is too high. An intake of 9g/kg/day of CHO for 24 hours following an intense workout. 6 g/kg/day prior to a workout moderate-light intensity exercise. Fats With the nutrient periodization approach, allow fat intake to fill in the kcal after protein and carbohydrate levels have been established. CHO levels after intense workouts will be high so fat intake will be low. Don't want fat to be too high or too low (15-25%) Offseason Summary CHO should cycle b/w 6-9 g/kg/day based around exercises, proteins should be maintained in upper end of recommendations, and fats should be periodized in relation to CHO and PRO Pre-Competition Season Lower to 1.3 times BMR in order to get rid of excess body fat
CHO = 8g/kg
PRO = 1.5-1/7 x kg
FAT = about same In-Season It is detrimental to be on low calorie diet during season
Eat highest level of CHO (60%) and adequate calories
Meals before and after practice
Meals before and after competitive events
CHO ARE KEY Recovery Period Little to no structure in diet and training
Reflect on season and recover from stresses of training and nutrition Concerns? Too much of one macronutrient (almost always protein) Anabolic steroids are always a concern when it come to strength-power athletes Physiological needs of Speed & Power Athletes General needs
Protein: Building blocks
CHO: Fuel for muscles and brain
Fat: Fuel for muscles, brain, reduce inflammation
Fluid: limits fatigue, allows delivery of nutrients
Micronutrients: assist macro metabolism Anaerobic Metabolism:
Performance of muscle at the absence of adequate amount of oxygen
Glycolytic system
-Depends on the production of
lactic acid
-Known as lactic system
Phosphagen system
-No requirement of lactate formation
-Known as alactic system
How much?
Goal: 25 grams per sitting
What types?
Lean meats
Your wt (lbs)/2.2= your wt (kg)
Needs: 1g PRO/kg body wt Protein
More steps used compared to PCr hydrolysis
Providing ATP in slower rate than PCr hydrolysis, but quicker than oxidative phosphorylation
Unlike PCr hydrolysis, does NOT reach maximal rare until after 5 seconds of exercise Anaerobic Glycolysis
Water. Drink it.
Warding off fatigue & heat-related illness
Provides essential needs for recovery
Increases performance in some cases
Body weight changes
Urine frequency
Urine color -Dark: dehydration -Pale: Euhydration
Goal: Drinking water to match the loss
Before: normal
-4 hours ahead
-5-7 milliliters per kilogram of body weight
Before: Dark, concentrated, or no urine
-2 hours ahead
-3-5 milliliters per kilogram of body weight Fluid (cc) image by anemoneprojectors on Flickr Fluid Intake Needs for Speed & Power Athletes Benefits:
Warding off fatigue & heat-related illness
Provides essential needs for recovery
Increases performance in some cases
Body weight changes
Urine frequency
Urine color -Dark: dehydration -Pale: Euhydration
Goal: Drinking water to match the loss
Before: normal
-4 hours ahead
-5-7 milliliters per kilogram of body weight
Before: Dark, concentrated, or no urine
-2 hours ahead
-3-5 milliliters per kilogram of body weight Activity such as sprinting may be benefited by hypohydration
Hypohydration may help in achieving lower body mass which is desired for having less mass that runners have to carry
Leading to reduction in physiological demands and improving performance
Overriding any adverse effects of hypohydration with higher performance results
Judelson et al.
Some loss of performance Strength, power and in high-intensity exercise less than 2 minutes Series of 6 sets of back squat exercises Judelson et al.
Performance reduced Mixture of intermittent high intensity, endurance, and skill – team sports McGregor et al.
Soccer skill test used for study
Dribbling a ball between a line of 7 cones each 9.8ft apart Euhydration group
1.4 % loss of body mass
Performance maintained Hypohydration group
2.4% loss of body mass
5% performance deterioration Summary Fluid Intake Needs for Speed & Power Athletes Physiological demands for power and speed athletes High power output over a short time period
Quick resynthesis of ATP
Anaerobic Glycolytic system
Depends on the production of lactic acid
Known as lactic system
Anaerobic Phosphagen system
No requirement of lactate formation
Known as alactic system
Type 2 muscle favored Summary Male Female Sprinters Throwers, Jumpers, and combined event athletes Thrower: 3490kcal 20-22 kcal per pound of bodyweight
160lbs male = 3200kcal Olympic hockey players 18-20 kcal per pound of bodyweight
130lbs female = 2400kcal Hepathletes: 2356 kcal
Jumpers: 1981 kcal
Throwers: 2217 kcal – 2616kcal With training 198lb male needs: 5000kcal/day
Resting energy expenditure: 2100kcal/day With training 150lb female needs: 3500kcal/day
Resting energy expenditure: 1500kcal/day Caloric Needs for Speed & Power Athletes Summary Benefits:
Warding off fatigue & heat-related illness Assessments:
Body weight changes
Urine frequency
Urine color Recommendations:
Goal: Matching the loss
Before: normal
4 hours ahead
5-7 milliliters per kilogram of body weight Summary Hypohydration & Performance Theoretical:
Hypohydration may help in achieving lower body mass which is desired for having less mass that runners have to carry
Overriding any adverse effects of hypohydration with higher performance results 5 Different studies' conclusion:
Sprint Performance
Repeated Sprints
Strength, power and in high-intensity exercise less than 2 minutes
Series of 6 sets of back squat exercises
Mixture of intermittent high intensity, endurance, and skill – team sports All studies showed that euhyration maintained the performance level and hypohydration had either lowered the performance or had no effect. References Houtkooper, L., Abbot, J., & Nimmo, M. (2007). Nutrition for throwers, jumpers, and combined events athletes. Journal Of Sports Sciences, 2539-47. doi:10.1080/02640410701607262
Maughan, R. J., & Shirreffs, S. M. (2010). Development of hydration strategies to optimize performance for athletes in high-intensity sports and in sports with repeated intense efforts. Scandinavian Journal Of Medicine & Science In Sports, 2059-69.
Eisenman, P., & Johnson, D. (1982). Coaches guide to nutrition and weight control. (1 ed., Vol. 1). Champaign, IL: Human Kinetics Publishers.
Ratzin Jackson, C. G. (2000). Nutrition and the strength athlete. (1 ed., Vol. 1). Boca Raton, FL: CRC Press LLC.
Antonio, J., Kalman, D., & et al., (2008). Essentials of sports nutrition and supplements. (1 ed., Vol. 1). Humana Press: Totowa, NJ.
Gaines, R. (2006). Periodized Nutrition for Strength and Power Athletic Performance. NSCA's Performance Training Journal, 5(6), 18-20.
East, M.. Williams, A.. Anderson, G.. & Velasco, J. (2006). FITNESS FORUM. IDEA Fitness Journal, 3(8), 6-8.
Reents, S. (2000). Sport Gaines, R. (2006). Periodized Nutrition for Strength and Power Athletic Performance. NSCA's Performance Training Journal, 5(6), 18-20.
East, M.. Williams, A.. Anderson, G.. & Velasco, J. (2006). FITNESS FORUM. IDEA Fitness Journal, 3(8), 6-8.
and exercise pharmacology. (1 ed., Vol. 1). Champaign, IL: Human Kinetics Publishers. Wrap up Micronutrient Requirements Important Micronutrients Antioxidants
Zinc Recommendations of amounts not established
Needs may be higher for athletes than for other individuals due to activity levels Antioxidants beta-carotene, vitamin C, vitamin E
fight free radical damage
no specific recommendations
foods to eat: many free radicals during/post-exercise (esp high intensity) dark green vegetables
orange vegetables
citrus fruits Calcium important for bone health and muscle development
dairy = CHO, PRO, vit D
1000mg for men and women
foods to eat: dairy products
dark green vegetables promotes strong, lean, healthy body Iron high-intensity weight-bearing activities could cause:
Iron forms myoglobin (stores O2 in cells, needed for muscle contraction
consume heme and non-heme food sources hematuria (hemoglobin in urine)
damage of muscle tissue Other Micronutrients Boron
Zinc non-essential trace mineral
effects hormone levels
insulin metabolism regulation
muscle contraction and protein synthesis
regulates growth and development; heals wounds Joint Health Some speed/power athletes experience joint problems
Nutrients for helping with joint health protein
vitamin C
Vitamin E
Phsophorus Deficiency Vitamin deficiencies impair performance
Diet lacking adequate Vitamin C, E and iron could cause fatigue
Calcium deficiency = impaired muscle contractions and muscle cramping Vit E deficiency = muscle weakness and loss of coordination
Iron deficiency = anemia and fatigue, impairing performance Nutrient Recommendations muscle anabolism greater when EAA+CHO ingested before vs immediate, 1-hr or 3-hr post-exercise (Tipton et al, Rasmussen et al)
no difference found when 20g whole (whey) proteins consumed before or after (Tipton et al)
PRE-POST resistance exercise supplementation = greater increases LBM, muscle fibre hypertrophy, contractile proteins and [muscle glycogen] following exercise supplement (per 100g) = 40g PRO, 43g CHO, <0.5g Fat, 7g CrM
given 1g/kg BW per dose
2x daily either AM/PM or immediately before/after workout
3-6PM resistance training
habitual daily diet followed otherwise In general ... highly individualized
recommend amounts by how athlete prefers to fuel
if prefer whole foods/meals in advance:
if prefer to fuel immediately before: time course of digestion?
whole proteins reserved for 30+ mins pre-exercise ~6g EAA + ~35-40g high GI CHO in easily digestible form
eg. gatorade + BCAAs or a pre-
workout drink 400-1000kcal
20-40g Protein, 60-180g CHO, 10-20g Fats
eg. Spaghetti with meat sauce, lean turkey
burger, stirfry with chicken, etc 3-4 hours Pre-Event 200-400kcal
10-20g Protein, 30-50g CHO, 5-7g Fats
eg. Turkey sandwich, sports bars, rice and
beans, omelette with toast, etc 30-90 mins Pre-Event Immediately Before Event Liz Knox, Female Hockey Player Age: 23
Height: 5'5" (1.65m)
Weight: 67kg (148lbs)
Goal: improve body composition, maintain weight Athlete Profile #2 Maurice Greene, Male Sprinter Age: 26
Height: 5'9" (1.75m)
Weight: 82kg (180lbs)
Goal: maintain BW and LBM Athlete Profile #1 RASMUSSEN, B. B., K. D. TIPTON, S. L. MILLER, S. E. WOLF, and R. R. WOLFE. An oral amino acid-carbohydrate supplement en- hances muscle protein anabolism after resistance exercise. J. Appl. Physiol.88:386 –392,2000.
ESMARCK, B., J. L. ANDERSON, S. OLSEN, E. A. RICHTER, M. MIZUNo, and M. KJAER. Timing of post-exercise protein intake is important for muscle hypertrophy with resistance training in elderly humans. J. Physiol. 535:301–311, 2001.
TIPTON, KD, RASMUSSEN, BB, MILLER, SL, WOLF, SE, OWENS-STOVALL, SK, PETRINI, BE, & WOLFE RR. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab 281: E197–E206, 2001.
WILSON, J. & WILSON, GJ. Contemporary issues in protein requirements and consumption for resistance trained athletes. J. of the Intl Soc of Sports Nut. 3(1):7-27, 2006.
ROY, BD, TARNOPOLSKY, MA, MACDOUGALL, JD, FOWLES, J, & YARASHESKI, KE. Effect of glucose supplement timing on protein metabolism after resistance training. J. Appl. Physiol. 82:1882-1888, 1997.
PHILLIPS, S. Protein requirements and supplementation in strength sports. Nutrition. 20:689-695, 2004.
TIPTON, KD., JEUKENDRUP, AE., & HESPEL, P. Nutrition for the sprinter. J. of Sports Sc. 25:S5-S15, 2007.
SLATER, G. & PHILLIPS, S. Nutrition guidelines for strength sports: Sprinting, weightlifting, throwing events, and bodybuilding. J. of Sports Sc. 1:1-11, 2011.
BERNADOT, D. Advanced Sports Nutrition. Champaign, IL: Human Kinetics, 2006. Print. References Summary GOAL: maximize lean body mass and athletic performance Pre-Exercise Nutrition Peri-Exercise Nutrition Post-Exercise Nutrition Goals: maintain blood sugar, optimize hydration, ensure empty stomach, positive protein balance
highly individual preferences
3-4hrs before: 20-40g PRO, 60-180g CHO, 10-20g FAT
30-90mins before: 10-20g PRO, 30-50g CHO, 5-7g FAT Goals: maintain blood sugar, optimize hydration
hydrate frequently - 4-8oz 6-7% CHO solution suggested Goals: rehydrate, replenish muscle glycogen stores, amplify protein synthesis, minimize protein degradation
1g/kg CHO immediately + 1hr post-exercise (decreased protein breakdown)
~20g protein within 2 hrs
REFUEL EARLY AND OFTEN! Hypohydration & Performance - Theoretical Hypohydration & Performance - Research Sprint Performance
Strength, power and in high-intensity exercise less than 2 minutes
Series of 6 sets of back squat exercises
Repeated Sprints
Mixture of intermittent high intensity, endurance, and skill – team sports Sprint Performance Judelson et al.
Body mass reductions of 2-3% through hypohydration
No significant effect on sprint performance Repeated Sprints Maxwell et al.
Appears to be adversely affected by hypohydration
Study done with
intermittent jogging with 2 hour recovery that divided into hypohydration group and euhydration group
repeated 20s sprints with 100s recovery in between
Euhydration: 0.1% loss of body mass
Hypohydration: 2% loss of body mass
Total sprinting time completely by euhydration group was significantly longer than hypohydration group Carbohydrates - primary fuel for working muscles
- essential for strength/power athlete performance
- A well balanced performance diet provides sufficient energy mostly in the form of carbohydrates with the balance of energy as protein and fats Role of Carbohydrates in Athletic Success CHO are a major fuel source for the brain and nervous system
CHO are a primary source of energy during strength and power events
-->Low energy results in:
lack of concentration
Dietary carbohydrates are stored in the body as glycogen in the liver and muscle During strength/power activity the body relies on stored glycogen to be released and used by the muscles and brain
If glycogen stores are depleted during exercise muscles fatigue also known as "hitting the wall" Carbohydrates provide a "protein sparing effect". Athletes can maintain their muscle mass
When body glycogen stores are depleted protein will be used to "make" carbohydrate. CHO Requirements for the Strength/Power Athlete National Academy of Sciences Recommended
Daily Allowance (RDA)
Strength /Power Athletes RDA for carbohydrates is 3 to 5 grams of carbohydrate per pound body weight
For example a 200 lb athlete needs 600 to 1000 grams of CHO
Calculate your own! Carbohydrates requirements Carbohydrate Rich Foods in the Performance Diet Strength/Power athletes need "nutrient dense" carbohydrates (provide the most nutrients per calorie)
What makes a nutrient dense?
Grain based foods are rich in B vitamins which help produce energy
Winning choices: oatmeal, quinoa, brown rice, wild rice, cous cous. Carbohydrate–Rich Foods Fruits and vegetables are excellent carbohydrate sources. They are excellent sources of anti-oxidant nutrients, carotenoids and phytochemicals
Top nutrition performers:
kale, rainbow chard, potatoes, oranges, berries, bananas Performance Diet Strength/Power athletes need at least two carbohydrate-rich foods at every meal and at least one at every snack
They need to consume at least five servings of fruits and vegetables , eight or more servings of grain based food and three or more servings of low fat dairy daily
They should eat 55%-60% of total daily energy intake from carbohydrates Timing Nutritional Intake for the Strength/Power Athlete Pre training snack: 100-400 kcal
Eat a meal comprised of mostly CHO 2-3 hours before the workout
*Limit fats
Strength/power athletes need some protein prior to workout for muscle synthesis
Post training: PRO within 1 hour, CHO within 2 hours. Timing During During strength/power workouts muscle glycogen depletes.
Consuming a sports drink during workout helps maintain muscle glycogen stores and provides energy Timing After Immediately after a workout it is important to consume mainly carbohydrates and some protein for recovery
The "glycogen replacement window" is the first two hours after exercise
New muscle protein is being synthesized after a strength/power workout Myths Components of a balanced meal 1. Complete protein
2. Grain
3. Green
4. Vegetable
5. Digestive Fat is delicious. Use it. Stable fats are best
Coconut oil
Grapeseed oil Ways to save moola. Ways to save time Summary
-Across literature, a higher body fat percentage results in decreased performance.
-Energy balance
-Weight gain: Increase daily calories 300 to 500kcal/day. Increase CHO, PRO, and UnSat Fats
-Weight loss: Decrease daily calories 300 to 500kcal/day, safe weight loss is about 1 to 2 pounds per week, still need to maintain nitrogen balance (+). Weight Management Carbohydrates Role of Carbohydrates in Athletic Success Summary Summary well balanced diet provides sufficient energy mostly in the form of CHO with balance from protein and fats
RDA for carbohydrates is 3-5 g/lb BW (6-10 g/kg BW)
55%-60% of total daily E
CHO provides E - without E the athlete may feel tired, irritable and lack concentration (interfere with performance)
glycogen stores can be depleted = fatigue and decreased performance.
In order to achieve optimal performance during a strength and power event the athletes needs to consume CHO. Carbohydrates Protein = key nutrient for maintaining and improving muscular strength, endurance, and power
Essential components of muscle, cell membranes, hormones, antibodies, and enzymes
Speed/Power RDA = 1.5 to 2.0 g/kg BW
Consume prior to strength/power workouts to enhance muscle synthesis
Consume some protein immediately following a workout for recovery and to maximize muscle protein synthesis
ingest protein in beverage form if possible (protein absorption and digestion more rapid in liquid state)
eat natural foods for protein sources
If a strength and power athlete consumes the right amount of protein mixed with carbohydrates and fats the athlete will maintain mass and increase performance. Protein Strength/power athletes burn very little fat during performance because energy demands are met by phosphagen and anaerobic systems
Amount, as with any diet, should be based on health, health history, and specific goals of the athlete
Fats should be minimized in hours leading up to and during training and competition
Strength/power athletes rely minimally on fat stores, so it is not necessary to replenish them following exercise
<10% saturated fats are ok, avoid trans fats Fats Summary Micronutrients Summary Recommendations of amounts have not been established- Needs may be higher for athletes than for sedentary individuals because of activity levels
Antioxidants- Fight free radical damage
Many free radicals during and post-exercise especially in high intensity activities
Calcium recommendations are 1,000mg for men and women
Nutrients helping with joint health include protein, calcium, vitamin E, vitamin C, zinc and phosphorous
Research has shown that a vitamin deficiency impairs performance Summary •Periodization Summary
System of fluctuating the intake of macronutrients to optimize muscle strength hypertrophy. Nutrient periodization is a sensible practice for serious exercisers because it can modulate macronutrient intakes while reducing the chance of nutrient deficiencies over an extended period of time
-High calorie diet, CHO are key, meals before and after
-CHO 6-9 g/kg/day
-PRO- 1.7 g/kg/day
-FAT- make up the rest of the caloric space (about 20%)
-No structure in diet or training Fat Life's not fair. Portion References 6g 33g Yum.
Key in maintaining inflammation.
All about timing!
Avoid disturbances with training/competition.
Healthy food choices:
-Whole milk
-Coconut (in all forms) Chef status. Meal enhancement Buy in bulk.
Shop seasonally.
Frozen fruit and veggies. Designate one day of week for meal prep.
Prepare and freeze.
Pre-cut veggies.
Prepare dressings.
Recycle ingredients. Oatmeal recipe that will change your life:
1/2 cup steel cut oats
1/2 cup kefir
*Soak overnight. Wake up and eat it.
What do I do with my greens?
Sautee with garlic!
Chop finely, mix with romaine.
SPLIT INTO GROUPS! You'll be happier and
perform better if you:
Drink agua.
Grab breakfast.
Eat every three hours. Components of a complete meal
1. Complete protein
2. Grain
3. Green
4. Vegetable
5. Digestive Don't go insane. When making food choices, ask yourself:
Did this come from the ground? Off days happen.
Be patient. Choices now effect later. Coffee is a diuretic.
Fat will make you fat.
Cosmetic strength means functional strength. Snacks Eat the cookie. Chia Pudding
1 whole can coconut milk
4-5 tbs chia
*Mix and set for 30 min.
Add maple syrup to taste.
Sports bars:
Lara bars
Kind bars
Trio bars Base for salad dressing:
1/4 cup olive oil
1 lemon, squeezed A healthy life style is a process. 5g 5g
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Nutrition for Speed and Power Athletes
Specific bioenergetic and nutritional considerations for athletes competing in speed- and power-dominant sports
Melissa Thompsonon 13 October 2012
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