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Whether you're 69- 79- or 89-years-old, you're never too over the hill to begin exercising. Although you may be put off by the term, "weight-bearing exercise" is not designed to bulk up your muscles. Also called "strength training" or "resistance exercise," it's any form of physical activity in which you support your own body (for example, you perform the exercise on your feet) or you lift weight. This type of exercise is beneficial because your muscles are forced to work against gravity. What that does is increase your bone density, your muscle strength and your flexibility, as well as boost your mood and your cognitive function.
That's good because bone mass naturally decreases as we age. In fact, women will typically lose 30 to 50 percent and men 20 to 30 percent of their bone density over a lifetime. The good news is that beginning at around age 35, we can keep brittle bones and osteoporosis at bay with exercise that helps to increase bone density [source: American Academy of Orthopaedic Surgeons].
Try these five recommended activities to add weight-bearing exercise to your life. We'll begin by simply taking a walk.
Walking is a great way to start if you're new to exercise or need to keep your activity low-impact. It doesn't require special equipment or a gym membership, and the list of benefits is long: In addition to building strong muscles (or keeping your muscle mass from shrinking) and increasing your bone density, it may help reduce your risk of developing type 2 diabetes, improve your total cholesterol level, lower your blood pressure and help you lose weight (especially around your mid-section).
In a study about the walking habits of nurses, researchers found that those who walked for four hours per week reduced their risk of suffering a hip fracture by 41 percent, compared with those who walked less than one hour per week [source: Taylor].
To get the most from your walks, keep your pace brisk and aim for 30 minutes about five days per week. Or track the number of steps you take each day. Buy a pedometer to find out how many steps you average in a day. Thirty minutes of brisk walking should result in about 10,000 steps, which, according to Shape Up America! Should be our daily goal for successful weight management [source: Navratilova, Shape Up America!]]
Here's a statistic you might not know: More than 90 percent of hip fractures occur in women 65 years old or older, most often because of falls [source: Centers for Disease Control and Prevention]. One of the best measures you can take to prevent a hip fracture is to ensure your bones are strong and your balance is good.
Tai chi is a slow, meditative mind-body exercise that's linked to improved muscle strength and better overall balance and flexibility -- all helpful for preventing falls, by up to 55 percent [source: Stevens]. Studies have found it may also reduce the amount of bone loss in postmenopausal women already dealing with bone thinning.
Research published in "Physician and Sportsmedicine" found that bone loss in postmenopausal women who practiced tai chi for 45 minutes a day, five days per week, for one year was up to 3 1/2 times slower than that of their peers who did not practice tai chi [source: Douglas]. And that improved bone density can help reduce the risk of injury, such as fractures from falls, by as much as 33 percent [source: Stevens].
This popular weight-bearing exercise combines breathing, called mindful breathing, and poses, sometimes called postures. About 1.6 million Americans 55 or older practice yoga or other forms of mind-body exercise [source: MSNBC], which is any exercise that relies on precise movements performed with proper breathing, control and concentration [source: The Natural Health Perspective].
Certain yoga poses target specific areas of the body. For example, warrior poses work your chest, hips and feet, while a pose such as upward-facing dog helps strengthen your back, neck and wrists. Additional benefits range from improving strength, balance and flexibility to lowering the risk of developing diabetes, high blood pressure and depression.
Afraid you might not be up to back bends and other pretzel-shaped poses? Fear not. Yoga isn't only about its postures; it's a mind-body activity, which means its benefits range from physical to mental. Choose poses that work for your personal fitness level, or try a chair yoga class in which the mat is replaced with a chair and poses are modified based on how flexible you may or may not be.
Racquet sports such as tennis, racquetball and squash are not only good cardio workouts but also good weight-bearing exercise. During this type of activity, there is beneficial impact and resistance on your racquet arm (your wrist, arm and shoulder). That's what you need to help boost bone density. Racquet sports will also help increase the strength of your hips and spine, as well as lower your risk of developing chronic disease such as type 2 diabetes and hypertension [source: Brehm].
Resistance training, also known as strength training, not only helps to build your bone density, but also may help build your muscle mass and improve your flexibility and balance. It may also reduce your risk of developing arthritis or back pain or reduce existing symptoms.
A Tufts University study of hip and spine bone density in postmenopausal women found that women who participated in resistance training two days every week for one year gained one percent of bone mass, saw a 75 percent gain in strength and a 13 percent increase in balance [source: Centers for Disease Control and Prevention]. Aim for 30 minutes of resistance exercise two to three times per week. Remember, start with five minutes at a time if that's all you can manage and gradually build your length of exercise as you become stronger.
How Baby Boomers Are Shaking Up the Retirement Home Biz
Jimmy Buffet has the right idea with his line of Latitude Margaritaville communities. HowStuffWorks looks at other innovative retirement communities.
Related Articles
- American Academy of Orthopaedic Surgeons. "Live it Safe: Prevent Broken Hips." 2007. (May 23, 2011) http://orthoinfo.aaos.org/topic.cfm?topic=A00305, />http://orthoinfo.aaos.org/topic.cfm?topic=A00305
- Centers for Disease Control and Prevention. "Growing Stronger -- Strength Training for Older Adults." 2011. (May 23, 2011) http://www.cdc.gov/physicalactivity/growingstronger/why/index.html, />http://www.cdc.gov/physicalactivity/growingstronger/why/index.html
- Centers for Disease Control and Prevention. "Hip Fractures Among Older Adults." 2008. (May 23, 2011) http://www.cdc.gov/ncipc/factsheets/adulthipfx.htm
- Cleveland Clinic. "Tennis: Stronger Mind & Body." (May 23, 2011) http://my.clevelandclinic.org/heart/prevention/exercise/tennis.aspx, />http://my.clevelandclinic.org/heart/prevention/exercise/tennis.aspx
- Douglas, Bill. "Bone Loss, Osteoporosis, Depression, Menopause & TAI CHI." ConsumerHealthDigest.com. 2005. (May 23, 2011) http://www.consumerhealthdigest.com/bone-loss-osteoporosis-depression-menopause-tai-chi-htm
- Kooperman, Sara and Lisa Ackerman. "Yoga for the 50+" American Senior Fitness Association. 2005. (May 23, 2011) http://www.seniorfitness.net/YOGA.htm, />http://www.seniorfitness.net/YOGA.htm
- MayoClinic. "Bone density test." 2009. (May 23, 2011) http://www.mayoclinic.com/health/walking/HQ01612
- Mayo Clinic. "Walking: Trim your waistline, improve your health." 2010. (May 23, 2011) http://www.mayoclinic.com/health/walking/HQ01612
- MedlinePlus. National Institutes of Health. "Bone mineral density test." 2010. (May 23, 2011) http://www.nlm.nih.gov/medlineplus/ency/article/007197.htm
- MSNBC.com. "Chair yoga catching on among seniors." 2005. (May 23, 2011) http://www.msnbc.msn.com/id/6914206/ns/health-aging/t/chair-yoga-catchingon-among-seniors/
- Navratilova, Martina. "Walking: The Easiest Exercise." AARP. 2010. (May 23, 1011) http://www.aarp.org/health/fitness/info-09-2010/martina_easiest_exercise_walking.html
- Taylor, Rebecca Buffum. "Weight-Bearing Exercise: 8 Workouts for Strong Bones." 2008. (May 23, 2011) http://www.webmd.com/osteoporosis/living-with-osteoporosis-7/exercise-weight-bearing
- USDA. "Appendix C. Glossary of Terms." 2008. (May 23, 2011) http://www.health.gov/dietaryguidelines/dga2005/document/html/appendixC.htm
- Shape Up America! "10,000 Steps" (May 23, 2011)http://www.shapeup.org/shape/steps.php
- Stevens, Judy A. and Ellen D. Sogolow. "Preventing Falls: What Works." National Center for Injury Prevention and Control. Centers for Disease Control and Prevention. 2008. (May 23, 2011) http://www.cdc.gov/ncipc/preventingfalls/CDCCompendium_030508.pdf
- Yoga Journal. "Yoga Poses." 2011. (May 23, 2011) http://www.yogajournal.com/poses/finder/browse_categories
- Brehm, Barbara A. "10 Good Reasons to Exercise." 2010. (July 11, 2011) http://caringonline.com/eatdis/reports/physical/exercise.html


text:
|From: Matthew Flatt (mflatt at cs.utah.edu)
Date: Wed Jun 20 18:55:44 EDT 2007
At Sun, 17 Jun 2007 17:31:35 +0200, "Jos Koot" wrote: > Hi, > I wonder why check syntax shows a question mark pointing from var to var in > the > following code: > > (module x mzscheme > (define var 1) ; ------------------------------------- > (define-syntax x (syntax-rules () ((_) var))) ; ?<----- > (provide x)) > > I am rather pleased with the certainty that the variable is bound as defined > in > the module. If you change the example slightly: (module x mzscheme (define var 1) (define-syntax x (syntax-rules () ((_ f) (f var)))) (provide x)) then `var' may not refer to the definition in the `x' module after all, depending on what `f' turns out to be. (It might be `quote', for example.) It's possible that Check Syntax could be made smart enough to say that `var' in the original example definitely refers to the definition; I'm not sure what form the specification of Check Syntax's behavior would have to take to make that possible, though. Instead, Check Syntax always draws "?"-annotated arrows from identifiers in templates. Matthew
|Posted on the users mailing list.

subset: commoncrawl


text:
Grabbd is a VC backed start up we are a small team based in Dubai, LA and Bangalore. We are looking for a full time backend engineer with Node JS / PHP experience to join our team to work remotely. You are a BA of Science in Computer Science and Engineering or similar. At least 3 years of object-oriented programming experience. Experience with search, recommendation engine, location based apps. Excellent with Node Js, no sQL. Able to work in fast paced, highly demanding environment, be disciplined, able to work remotely and handle changing priorities. Ability to manage time across multiple time zones.
As an Engineering Manager you will manage tech roadmap of one of our products/multiple key modules and end to end product development efforts, contribute to software product development strategy. You will be a hands-on manager and will contribute in design, development, architecture and solving complex engineering problems. You will play a key role that will be responsible for running the engineer show at BrowserStack. We are looking for someone to manage the engineering initiatives, which will primarily include bring fresh perspective to our engineering processes, build robust systems, ensuring delivery of product roadmaps, engineering culture, nurturing and helping engineers with these tough problems. Are you a technical visionary, with not only a stellar technical background, but also intrinsic management skills? If so, then join us in the journey to become an excellent, pioneering product company. As of now we have 35,000 paying accounts, which is only 3-5% of the global market. We see there is huge opportunity in growing these two products. Not to mention, there are always product challenges like funnel optimization to boost growth further. Key ResponsibilitiesDevelop & deliver complex systems. You will be handling innovation and responsible to identify areas of continues improvement/betterment of product development lifecycle. Operate with scale and speed amidst flux, there is just a lot happening at BrowserStackSetup best practices for development and champion their adoption and at the same time Architect and design technically robust, flexible and scalable solutionsDevelop roadmaps for system and product growth, and then ensure timely execution and quality deliveryFocus on details of software development, design, implementation and debuggingHave high technical competence, strong technical background with track record of individual technical accomplishments – Ability to play the role of the architect for the teamWork with designers, business analysts, and product managers to estimate and plan projects in an Agile environmentMentor your team! Our world-class software engineers are just getting started -- and as a manager, you guide the way and set-up examples by coming-up with best design and solutions to complex engineering problemsCreate clear career paths for team members and help them grow with regular and deep mentoring. Perform regular performance evaluation and share and seek feedbackYou not only have the technical chops to roll up sleeves and provide technical leadership to major projects, but also build and manage Leads along with their team of 7-10 top notch engineersKey SkillsStrong grasp of scalable web back-end, streaming, full stack development, good experience in handling production and performance issues and all genres of platforms technologiesDeep understanding of technologies and architecture in a highly scalable and available set-upDeep understanding & expertise with highly transactional, large relational and complex web/desktop based systemsExperience hiring and growing a top notch engineering team, and scaling the organization. Start-up experience will be highly preferredSolid understanding of business processes and the application of technology to implement and thereafter streamline themStrong leadership and communication skillsHands-on experience in Developing, designing & scaling complex systems both horizontally & vertically Experience: 6-9 years of experience in good product based companies and preferably product start-upsA strong vision and excitement for contributing in growth of an amazing product start-up
Eventsathi is multisided technology platform helping event host and planners to organize milestone events in an a seamless manner with help of curated list of vendors from our vendor directory, SAAS based event planning functionality , tools to promote and online event shop
Searce is a Cloud, Automation & Analytics led business transformation company focussed on helping futurify businesses. We help our clients become successful by helping reimagine 'what's next' and then enabling them to realize that 'now'. We processify, saasify, innovify & futurify businesses by leveraging Cloud | Analytics | Automation | BPM. What we believe? Best practices are overrated Implementing best practices can only make one 'average'. Honesty and Transparency We believe in naked truth. We do what we tell and tell what we do. Client Partnership Client - Vendor relationship: No. We partner with clients instead. And our sales team comprises of 100% of our clients. How we work? It's all about being Happier first. And rest follows. Searce work culture is defined by HAPPIER. Humble: Happy people don't carry ego around. We listen to understand; not to respond. Adaptable: We are comfortable with uncertainty. And we accept changes well. As that's what life's about. Positive: We are super positive about work & life in general. We love to forget and forgive. We don't hold grudges. We don't have time or adequate space for it. Passionate: We are as passionate about the great vada-pao vendor across the street as about Tesla's new model and so on. Passion is what drives us to work and makes us deliver the quality we deliver. Innovative: Innovate or Die. We love to challenge the status quo. Experimental: We encourage curiosity & making mistakes. Responsible: Driven. Self motivated. Self governing teams. We own it. We welcome *really unconventional* creative thinkers who can work in an agile, flexible environment. We are a flat organization with unlimited growth opportunities, and small team sizes – wherein flexibility is a must, mistakes are encouraged, creativity is rewarded, and excitement is required.


text:
If someone like Griffey, Dunn, Hatteberg, Stanton, Valentine, Weathers, or Freel got traded, what would it mean to the big time minor league/farm system followers?
I know some of those names wouldn't yield much, if anything. But if they could get a prospect for a few of these guys come July, I think it would be pretty exciting.
The casual baseball fan really doesn't understand, or like, a fire sale, or quasi fire sale. But for fans that follow the system, the way many of us do, I think it can be a very exciting time.
Don't even consider if it is likely to trade any of these guys because my only question is:
What would you feel if we got some prospects in return?


text:
A former back-up vocalist for Michael Jackson, Sheryl Crow (now 50 – can you believe it?) actually came to her own writing songs for other people. Celine Dion, Tina Turner and Wynonna Judd all singing Crow-written hits.
Her first hit to stand on its own was "All I Wanna Do" – and when you look at the pics of the property she's selling for
$15.95 $13.95 million, all you'll wanna do is have a bit of fun in this pool. And we've got a feeling it's warmed to exactly the right temperature.
If it makes you happy… the compound actually has three structures on it – a 1909 craftsman (3BR/3BA), an 1885 cottage (2BR/2BA) and a main house built in 1914 that comes with a wine cellar, music room, library, and a further 4 bedrooms and 3.5 bathrooms.
Hope she doesn't have to lower the asking price to much in this market, cos you know what they say, The First Cut is the Deepest. Baby, I know.
Oops, we wrote that line on October 4, 2012 – MONTHS before Crow reduced the price by 12.5% to $13.95 million.
Check out the pics, the place is AMAZING. Surely, we won't have to update this article again… or will we?


text:
Christina Hendricks' Bathtime Talk Embarrasses Male Newscaster
As one should expect from a mere mortal man, this local newscaster dude from KTLA got hot and bothered when Christina Hendricks innocently mentioned her morning bath. She giggles graciously, but I was kinda hoping for a Joan Holloway-style zing!. [Daily Mail UK]


text:
G. R. Gray
Stockton, CA
Our politicians need to be honest. Tell Jerry Brown, the closet is no place to be. Insist on a criminal justice system that isn't a pols sandbox and protect each other's civil rights. OUTING Jerry Brown & Anne Baldwin Gust, is a start. Nevada mandatory reporters should have full protection when reporting child abuse and medical neglect; Nevada needs to assure these protections which are part of the Nevada Revised Statues and CAPTA Nevada OSHA needs to protect worker's rights under the US Labor Act.
G. R. hasn't started any petitions yet.


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Fire Chief Describes Events Leading Up to the Deaths of Granite Mountain Hotshots
Prescott Wildland Division Chief Darrell Willis
via John Dougherty
A co-founder of the Granite Mountain Hotshots crew described the events leading up to the deaths of 19 firefighters in the Yarnell Hill Fire from the location where the firefighters deployed their fire shelters as a last resort in an attempt to stay alive.
Although official reports are still to be released, Prescott Wildland Division Chief Darrell Willis gave some perspective and details on what happened on the afternoon of June 30.
See also:
-Granite Mountain Hotshots Memorial Placed at Location Where 19 Firefighters Died
Former New Times reporter John Dougherty recorded Willis' explanation in full.
Willis pointed out a few locations relative to the scene, including where surviving member Brendan McDonough had been and where Hotshot Andrew Ashcraft sent a photo to his wife while eating lunch -- perhaps the last photo taken of the Hotshots alive.
A photo firefighter Andrew Ashcraft sent to his wife before Ashcroft and 18 of his colleagues died fighting the Yarnell Hill Fire.
Juliann Ashcraft via breakingnews.com
Upcoming Events
Arizona Cardinals Game Zone - 9/25 - Not A Game Ticket
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TicketsSun., Oct. 1, 9:50am
From the location where the firefighters deployed their individual shelters, a llama ranch can be seen, with structures that presumably could have been used as shelters.
Interestingly, Dougherty reports, "Reporters were asked not to photograph a nearby ranch compound that has the closest undamaged structures to where the Granite Mountain Hotshots died of a combination of burns, smoke inhalation, and carbon monoxide poisoning just 500 yards away."
The approximate area of the deployment site (gold star) wasn't that far from a ranch to the east.
Google Maps
While the firefighters were in the small canyon to the west of that ranch, they ended up getting trapped by the flames.
Willis stressed that the firefighters' priority was to protect that ranch. There's also a residential neighborhood immediately east of that ranch, where several homes ended up being destroyed.
See Willis' comments, in full, in the videos below, recorded by Dougherty:
Send feedback and tips to the author.
Follow Matthew Hendley on Twitter at @MatthewHendley.
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text:
|<< Previous book
|Next book >>
In the Name of the King(2011)
(The second book in the Andre de Roland series)
A novel by A L Berridge
|"Bernard Cornwell meets The Three Musketeers."
Conn Iggulden
1640, and the pall of war hangs over France...The young Chevalier de Roland has scarcely set foot in the city before he crosses swords with a cruel nobleman to defend a young woman's honour. Too late he learns he has stumbled on a conspiracy within the King's own household to seize power by secret alliance with Spain. Accused of treason and forced to flee into hiding, André must fight on alone, staking both his life and his honour in the battle to save France.Blood and Steel is an epic swashbuckling pageturner that sweeps from the political intrigues of Cardinal Richelieu to the great battlefields of the Thirty Years War.
Genre: Historical
Genre: Historical
Similar Books by other authors...
Master of Rome
(Masters of the Sea, book 3)
John Stack
(Long War, book 5)
Christian Cameron
The Long Sword
(Chivalry, book 2)
Christian Cameron
Sword of Honour
(Samurai, book 2)
David Kirk
Used availability for A L Berridge's In the Name of the King
See all available used copies of this book at Abebooks UK or Abebooks US
Hardback Editions
September 2011 : UK Hardback
|Title: In the Name of the King
Author(s): a L Berridge
ISBN: 0-7181-5545-9 / 978-0-7181-5545-2 (UK edition)
Publisher: Michael Joseph
Availability: Amazon Amazon UK Amazon CA
Paperback Editions
August 2011 : UK Paperback
|Title: In the Name of the King (Chevalier)
Author(s): A L Berridge
ISBN: 0-14-104374-1 / 978-0-14-104374-6 (UK edition)
Publisher: Penguin
Availability: Amazon Amazon UK Amazon CA
Kindle Editions
August 2011 : USA, Canada, UK Kindle edition
|Title: In the Name of the King (Chevalier)
Author(s): A L Berridge
Publisher: Penguin
Availability: Amazon Amazon UK Amazon CA
Genre Pages


text:
Do you know what you REALLY need in an e-reader?
View Single Post
Karma Kameleon
Posts: 1,750
Karma: 7780373
Join Date: Aug 2009
Device: iPad, iPhone 4S
Originally Posted by
Apple is out of the question for me just because of their obsession with platform lock-in. I don't have an iPod, I don't have an iPhone, and I'm not going to buy anything starting with i- from them. With Apple, you have to struggle (and/or pay) to get it onto the device, and good luck using it on any other device, and it's not worth it unless you're in love with sleek white cases and minimalist design. I just bought $20 worth of ebooks over at Baen, and they're on my PRS-500 now, but if I want, I can read them on this PC, or on my netbook, or on whatever else I might have lying around that can read whatever file type I choose (if Baen doesn't offer it, Calibre can convert it). You just can't do that with an iFeminineHygieneProduct (seriously, worst name since the Wii).
Everything you said is true of ALL the devices. I read Baen books just fine with either my iPhone or my iPad. But unlike the Sony, I can read Kindle books on both of those devices as well -- without having to break the DRM.
Don't get an iDevice if you don't want to -- but do a better job of analyzing the reasons. If you buy a book from the Sony store, you can't read it on a non-Sony device. If you buy a kindle book -- you can't read it except via Kindle apps. So the same is true of buying from the Apple iBookstore. When all the players do something, it's not a differentiator between them.
If you want to read Kindle books and Barnes and Noble Books and Apple Books and Kobo Books you can buy one of each of those proprietary book readers....or you can get an iPad and read them all. All except Sony at this point.
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text:
'Firm Wins Excessive Force Case Involving SWAT Team's Use of a "Flash Bang" Grenade (October 31, 2014)
A federal jury found two members of the Chicago Police Department's SWAT Team did not violate Plaintiff Donna Flournoy's Fourth Amendment rights during the execution of a "high risk" search warrant at the residence of Plaintiff's son, Tony Walker. Plaintiff suffered a massive and permanent blast injury to her knee after rolling on top of a "flash bang" diversionary device tossed inside the residence by one of the Defendants as the SWAT Team was making entry. The Plaintiff asked the jury to assess $3,000,000 in compensatory and punitive damages against the officers. The case was presided over by Judge William Hart. Flournoy v. Quinn, 09 C 7159, United States District Court, Northern District of Illinois.
The case was tried by Jim Sotos, John Timbo and Jordan Lejcar.'
Jury Rejects False Arrest and Excessive Claims After Foot Pursuit (February 3, 2011)
A federal jury rejected Willie Livingston's claim that he was falsely arrested after Chicago Police Officers chased him and allegedly threw him into a metal fence. The jury also found the officers not guilty of excessive force in connection with the orbital fracture Mr. Livingston received when he slipped and hit the corner of the fence during the pursuit. The case was presided over by the Honorable Judge Amy St. Eve. Livingston v. McDevitt, No. 09 C 7725, United States District Court, Northern District of Illinois.
The case was tried by Elizabeth Ekl.
Firm Wins Malicious Prosecution Case.
"Cops didn't frame former death row inmate, jury says." Daily Herald, 8/20/09
After a two week trial and nearly five hours of deliberation, a jury concluded that McHenry County Undersheriff Gene Lowery and retired Detectives Beverly Hendle and Christopher Pandre were not guilty of maliciously prosecuting Gary Gauger for the 1993 murders of his parents. Gary Gauger had claimed that his confession to those crimes was coerced during an 18 hour interrogation. Gauger v. Hendle, No. 03 LA 292, Circuit Court of the 22nd Judicial Circuit, McHenry County, Illinois.
This case was tried by Jim Sotos, John Timbo and Jeff Given.


text:
User:Matt Hartings/Notebook/AU Biomaterials Design Lab/2012/09/19
From OpenWetWare
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Run AA to determine gold concentration in the BSA-AuNP samples made September 17th.
We lost the hard-drive just after taking this data. But, I made a printout that had the data (corrected to calculate ug/mL concentrations)


text:
Evolution, part 1
Adapt or die seems to be the mantra in the restaurant biz at the moment. Feed the people what they want to eat, when and how they want to eat it, and we might just let you live to fight another day.
I first visited Little Penang, a little Malaysian restaurant in Dixon Street, Wellington back in May of this year. I sort of half-wrote about it in a post about the "Pan-Asian" restaurant phenomena - I thought it was very good; delicious hawker style Malaysian cuisine, and flavours that were probably a lot truer to the flavours of Malaysia than that I had come to get enjoy in any of Wellington's cheap and plentiful Malaysian restaurants.
I gave them a qualified endorsement - while I loved it, I wasn't entirely convinced that Wellington's Malaysian-loving diners would take to these slightly alien flavours, and I didn't want to feel like I was heaping any pressure onto this neat, authentic little eatery by singing its praises too vociferously, and insisting that everyone forswears off their current Malaysian fave, and start eating there.
Well, since then, Little Penang has really blossomed - they took out best Malaysian, best Asian and third best curry in the Capital Times best of Wellington awards. And they've gotten busier. Like, really busy.
The thing about being busy, though, is that it allows you to churn through more food, and to make that food ultra-fresh, ultra-tasty, and ultra-authentic. Little Penang has a relatively small menu, but what they do have is a daily menu of specials that alternates some pretty unique dishes. And while their day-to-day menu is very good, I reckon their specials are off the chart...
Take, for example, Friday's special - Claypot Rice (see pic, above). It arrives in a scorchingly hot clay pot on a metal stand, and is enormous and packed with salty-savoury-sweet rice, tender chicken and slices of spicy pork sausage. It is served with a spoon filled with sambal and some chopsticks (I like eating with chopsticks. It helps regulate the speed at which I am able to eat, but even so, I am still pretty efficient) - the spoon, owner Tee tells me, is to scrape up the crunchy burnt bits of rice from the bottom of the pot - O God, they are delicious. If I weren't so greedy/ hungry/ portly, I would have probably asked for a takeaway container and polished it off for dinner. But I am, so I just wolfed the whole damn thing at lunchtime.
I also had designs on their Assam Laksa (see pic, right), but as this only appears a couple of days a week (Tuesday, maybe? Tuesday is pizza day, I'm afraid - and the other of which is Saturday), so I did what any slightly Malaysian hawker food-crazed non-denominational eater would do - I went back and had it on Saturday. The next day (a bit stalker-y, I know, but they didn't seem that worried).
O boy. The Assam Laksa. It has fresh pineapple on it, and ginger flower, and LOADS of chilli, and noodles, and mullet fish, and fresh mint, and a rich, dark, savoury, slightly fishy broth, and plenty more besides, I'd say. It tastes virtually nothing like the sweet, coconutty laksas I am used to.
It is quite different. It is better, I think. It is a riot of colours and textures and flavours. It picks you up, shakes you down, gives you a bit of a tickle, makes you start giggling like a loon, then deposits you gently in a freshly mown field, where kittens lick your face and make tiny, gleeful, purring sounds. It could actually be a bit overwhelming, were it not all just so unspeakably delectable. It is find of the year. It even trumps fried green tomatoes. I know - that good.
I have a good talk afterwards with owner-operators Keith and Tee about their food philosophy, and about the way they run their business, and make this delicious, special, unique food. They are both very modest and humble, but also very proud of the food they serve - they know how good it is (they eat it too, and they're not silly). They have many friends and relatives coming and going between Malaysia and New Zealand, so they get them to bring the special ingredients that comprise their food with them - notably, the ginger flower, which must be chopped and frozen to make it past MAF and our stringent importing laws.
They are genuinely committed to their restaurant, and their customers, and, critically, the food they serve. There is no effort to preach the virtues of "authentic" Malaysian food; this is merely an offer for you to enjoy some excellent food - an offer that an impressive number of people are taking up if the table turnover on Saturday was anything to go by - packed, and as soon as a table was vacated, more hungry diners arrived to fill it.
This is great to see, really heartening. I am thoroughly impressed to see so many people taking up on Little Penang's offerings - I am happy to conclude that I was, in fact, quite wrong, and that people are obviously a lot more open-minded and well-informed than I might have imagined. Evolution - adapt or die; provide food that people want to eat, make it authentic, and delicious; "book the bands and they will come", etc.
As I rise to leave, Keith shares with me a story of a friend visiting Malaysia and being somewhat aghast - "you eat six meals a day!" - breakfast, morning tea, lunch, afternoon tea, dinner, supper. "Not really", Keith countered; "more like just one, that starts when you wake and ends when you fall asleep".
And, with food this delicious, can you really blame them?
Happy birthday, Little Penang - a year old! It gets my vote for the best Malaysian food I have eaten in New Zealand. But where is your favourite Malaysian eatery? Do you prefer an "authentic" Asian meal, or something tailored more to Kiwi tastes? What are your favourite dishes? And, for anyone fortunate enough to have been to Malaysia; how does the Kiwi version of the food stack up?
Please join The Omnivore on Facebook - and Little Penang, too, while you're at it...


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Home Be Healthy, Be Active News Archive Women's Sport and Fitness Foundation: Changing the Game, for Girls
In This Section +
May 2, 2012
Over half of secondary girls say that "girls are put off sport and physical activity because of their experiences of school sport and PE."
The Women's Sport and Fitness Foundation (WSFF) say schools hold the key to closing gender gap in physical exercise.
A new report by the WSFF identifies that girls in the UK are not getting enough exercise - and that schools hold the key to encouraging girls to get active. The report, based on research carried out by the Institute of Youth Sport at Loughborough University, shows that half of all girls (51%) are put off physical activity by their experiences of school sport and PE.
Official figures show that just 12% of 14 year old girls are reaching the recommended levels of physical activity - half the number of boys at the same age. This is despite three quarters (74%) of girls saying they would like to be more active.
The report also highlights the gender gap that emerges between girls and boys as they grow up. In Year Four of primary school, girls and boys are doing similar levels of physical activity. However, by Year Six girls are doing considerably less exercise than boys - a gap that widens as girls reach Year Nine of secondary school.
The WSFF make a series of recommendations on how to help girls enjoy and sustain an active lifestyle and give a clear overview of the research.
As part of the research, a survey asked 1,500 school children about their attitudes to fitness and sport. It found that:
Half of all girls (51%) are put off physical activity by their experiences of school sport and PE.
45% of girls say "sport is too competitive" and more than half think boys enjoy competitive sport more than girls.
Over half of all boys and girls agree that "there are more opportunities for boys to succeed in sport than girls."
Half of the girls surveyed (48%) say that getting sweaty is "not feminine."
Nearly a third of boys think that girls who are sporty are not very feminine.
Of the least active girls, 46% say that they don't like the activities they get to do in PE compared to 26% of the most active.
43% of girls agree that "there aren't many sporting role models for girls."


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Paul tells James he's not going to accept his offer of help and tells him he has one hour to get out. Barbara is taken off by Derek in a limo, as he impresses upon her the urgency of Paul giving back his money. Barbara, alarmed, goes to Paul's to talk to him about this and is shocked to run into James. James flirts with her and asks her to help him convince their son to accept his help. But Barbara refuses and tells Paul not to accept any deal from James. Paul however, at the end of his rope after Barbara is threatened, asks James what he is offering. James tells him that Paul has to keep him safe at Fairwinds for a while, and Paul can have access to money that's been kept safe here in Oakdale for him. Paul says he'll take it, and Barbara, disgusted, leaves. James gives Paul a map and tells him there's money buried at the Snyder Farm development site. Paul realizes that James is responsible for the contamination at the farm but has no choice but to accept.
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Follow-up: May 2011 Community Meeting Action Items
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Mansfield, Nicholas (2006) Farmworkers, Local Patriotism and Conservation, 1914-1930. In: Crisis in the Countryside? Regeneration or decline in interwar England and Wales. Boydell and Brewer, Woodbridge, UK, pp. 176-186. ISBN 9781843832645
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Slow to moderate growth for independent retailers predicted
Taking a break outside their busy Port Coquitlam barbershop, Rame Edwan and Nabaz Arif are cautiously optimistic about their business for the coming year.
Like most small businesses, theirs struggles with escalating costs and increasingly thrifty consumers. Still, they like PoCo's small-town feel and are pleased with the success of their two-year-old business so far.
"Business is OK," says Edwan, the owner of the Shaughnessy Street barber shop. Then, looking around at the fog-enshrouded streetscape, he said, "You have everything you need [in PoCo]."
He's proud of his shop that draws customers from Coquitlam and Maple Ridge, and his colleague isn't above a little spontaneous salesmanship. "We do families, and kids, everybody," Arif says.
It's that kind of attention to business that may mean the difference between staying afloat or succumbing to an increasingly challenging business climate.
According to Mark Startup, vice-president of the Retail Council of Canada, the pre-2008 years of robust sales and profits have been replaced by tighter profit margins and a more competitive business climate, and 2013 is expected to be a year of modest growth.
"We're not going backwards, we're certainly not growing by leaps and bounds, like we were in the pre-2008 period," Startup said.
Last year saw some growth in the number of business licences issued in Port Coquitlam and Port Moody, with a slight reduction in Coquitlam, although the region's largest city is still waiting for some business owners to pay their fees, which could account for the reduction at the time The Tri-City News went to press.
And this year's numbers are hard to predict because of the new Intermunicipal Business Licence that was implemented on Jan. 1.
Startup said the Tri-Cities is in line with the rest of B.C., where independent retailers are seeing modest gains in sales offset by higher costs due to inflation or increased transportation expenses.
But he noted, "It becomes very challenging to generate a net profit on a modest increase in total sales."
While in the past, retailers may have demanded year-on-year hikes in sales and revenue, now they are adjusting to the "new normal," Startup said. "Retailers are now seeing no or very little growth in their total retail sales and they are quite happy to achieve those results."
One of the issues retailers faced in 2012 was a boost in cross-border shopping but — surprisingly to some — the phenomenon didn't result in fewer dollars being spent in B.C. More people took day trips across the border to purchase goods, Startup said, but there wasn't a huge increase in overnight stays, which allows shoppers to bring back more without paying customs fees.
"Cross-border shopping is on the rise. It doesn't mean that there is a reduction in total spending in B.C. directly as a result of the number of dollars that people are spending across the border."
But he noted that every business is different and it's difficult to predict success or failure because there are so many factors involved. Some do better than others, some are more adept at adjusting costs or finding unique ways to attract customers, while others have to deal with fluctuating commodity prices.
"Have you seen the price of coffee lately?" Startup said.
"There are some stores, companies that are trying to recover from sales reductions in the 20% to 50% number from 2008, and you have some stores that have been able to generate the same sales in 2012 as compared to 2008 and feel good about it. And in other cases we are seeing rapid and atypical growth in some companies, beyond the average consumption," he said.
Businesses best poised to operate in such a challenging environment, Startup said, are those that have a strategic plan, are innovative and open to new ideas, and pay attention to the details, such as keeping a lid on costs.
Meanwhile, the Canadian Federation of Independent Business has this week released its red tape report cards and has declared Jan. 21 to 25 Red Tape Awareness Week. CFIB gave the federal government a B+ and the B.C. government an A for reducing regulations that affect business, among other things. The full report is available here.
Business licences issued
- 2011 and 2012
2011 2012
Coquitlam 6,046 5,848
PoCo 3,117 3,204
Port Moody 2,483 2,725
• Coquitlam business licence numbers reflect those paid up for the year at the time of inquiry but the number could rise.
• PoCo numbers reflect a "snapshot" of licences taken in November.


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Suntree you said you were not going to post here anymore. I see besides being an asshole, your not a man of your word.
This picture was so you, I just couldn't resist.
And you claim to be at least over 70, yet this is something that a 3rd grader would do. Do your parents know that your online tree?
If your father would have understood what withdrawal meant, we would all be a lot better off today. We wouldn't have to put up your stupidi, you wouldn't be here period. Dumbass go get a life!
dongivdam - Is it true you only have a short time to live, because your dying from AiDS?
Start taking your meds tree. Or on second thought maybe your taking to many.
Your an unstable bully, that is clueless, that is a butt fucker, you should have used condoms so you wouldn't have aids.
ok time to remove this thread ... the is like 'really'!!!!
Perfect.......and please block "dongivdam" while your doing it. Thank you
Actually it would be great to just delete it. It has nothing to do with the Lions and was nothing a personal attack against me.
Your handle says it all!
Your one sick mother-fucker that professiuon help immediately.
will it be permanent or for a period of time
Don't tell me about the world. Not today. It's springtime and they're knocking baseball around fields where the grass is damp and green in the morning and the kids are trying to hit the curve ball. ―Pete Hamill


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AMSTERDAM Supermarket giant Ahold said Thursday it has named Dick Boer CEO, effective March 2011. The company also has tapped Carl Schlicker to replace Larry Benjamin as COO of its Ahold USA division, which generates roughly 60% of its total revenues.
Boer, currently COO of Ahold Europe, will replace current chief executive John Rishton, who will retire in March to become CEO of Rolls-Royce. He is a 12-year Ahold veteran credited with leading the success of the company's Albert Heijn chain, and was part of a new management team brought into Ahold to restore its credibility and momentum following a major accounting scandal in 2003.
According to a report from Reuters, Boer said he will maintain a relatively aggressive acquisition strategy for Ahold and its U.S. division.
Schlicker, who currently is CEO of Ahold USA Retail, will assume his new post in early 2011 upon the retirement of Benjamin. He will report directly to Boer, the Dutch-based retailer announced.
"This structure will ensure that the new COOs spend their time managing and strengthening the businesses, while the board focuses on strategy and growth," Ahold noted Thursday.


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Dialysis Access Center
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The Sinai Hospital Residency Program in Internal Medicine provides residents with a three-year curriculum in internal medicine, emphasizing the skills required to practice general internal medicine and the proficiency needed for board certification.
Our curriculum covers all subspecialty areas of medicine as well as topics related to the business of medicine, nutrition, ethics and research, among others. Our goal is to foster lifelong learning in a supportive and friendly environment. Our residents enjoy a close relationship with faculty members and have easy access to numerous basic and clinical research projects on site.
Graduates going on to fellowship view this as a valuable springboard to a successful subspecialty career while graduates planning to practice general internal medicine find this pragmatic experience equips them well for clinical practice. All of our didactics embody the principles of evidence-based medicine and high value care.
This training experience is designed to teach residents the essential aspects of ambulatory medical practice and the principles of managed care. Residents see their own patients throughout the three-year program and work closely with ambulatory preceptors who ensure they acquire the necessary knowledge and skills to practice medicine. Many electives are available that reinforce or expand the scope of training in ambulatory practice. Training in a community-based practice site is an essential building block of the resident's training experience, and the opportunities within the Sinai Program are plentiful. Ambulatory experiences are provided in a variety of specialty areas including dermatology, urology, ENT, orthopedics, ophthalmology, rehabilitation and gynecology. A self-directed, computer-based Ambulatory Curriculum is used to augment the learning process.
The Sinai Hospital Residency Program in Internal Medicine offers a track for those interested in becoming physician leaders in primary care. This track comprises more outpatient rotations within various Internal Medicine subspecialties. The residents in this track are also involved in a Quality Improvement project with an ambulatory medicine focus.
The curriculum in inpatient internal medicine gives residents an opportunity for autonomy in diagnostic decision-making and care of acutely ill patients. The diversity of the patient population served by Sinai Hospital encourages residents to learn the delicate interplay between social circumstances and the management of complex illness. Residents will have the opportunity to provide ongoing care for these patients following discharge in their office practice. PGY-2 and PGY-3 residents will further their medical education by supervising the work of PGY-1 residents on the patient care units and teaching medical students from The Johns Hopkins University School of Medicine.
Residents learn to manage patients with cardiovascular disease and complex critical illnesses during their experiences in the intensive care and coronary care units. Residents are given significant autonomy in patient care decisions and medical procedures. Cardiology and critical care faculty provide teaching and case-based supervision in these settings where a core understanding of pathophysiology is emphasized.
Residents are assigned to 13 four-week rotation blocks, with each rotation lasting either two weeks (0.5 block) or four weeks (1 block).A representative schedule for the three-year curriculum is shown below.
Residents are typically admitting until 7 p.m. every four days while on inpatient rotations and every three days while in the ICU.
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You must reach 4.5 rotations or electives over the three years in ambulatory areas. No more than one elective per month is allowed in Emergency Medicine.
Critical Care Experience represents six months of the three-year categorical residency as allowed by RRC.
The program director reserves the right to alter this schedule.
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Alaska with a Large Family Group: Westerdam Cruise Review by email@example.com
Overall Member Rating
Alaska with a Large Family Group
Destination: Alaska
Embarkation: Seattle
Getting on the ship was easy. Some in our party got there early (11:30) some later (2:30). All had good experiences checking in and getting on board. Luggage arrived in about an hour. Getting there early is better, as you can get lunch on deck and still make it on deck before departure. Ship left early at 3:45pm. TIP: Head to the Crow's Nest for departure - great views of Seattle!
Overall Experience: Good, but there were a few issues to note. It seemed there was always something being sold to us. At departure, it was the beer and wine tastings taking place the next day. Then there were items for sale around the pool most days. Always being asked about the wine tasting, premium wine tasting, ultra premium wine More tasting, and mixology class all for a price. Service was great if you were paying for something, but sometimes lacking if you needed anything else. I am still waiting for my iced tea I order for dinner each night.
The Ship: LOVE the ship itself. Very easy to get around and the cabins were roomy for a ship. You do need to stay organized especially with 4 in the cabin or else things can pile up quickly. TIP: put your empty suitcases under the bed. Most of the public spaces were on decks 2/3 or 9/10 which is a big change from other ships. The pool area was great, especially with the overhead sliders closed. (They would be open on nicer days and on BBQ days when they would grill poolside. Lounges & bars were all nice as well as the dining rooms. Our favorite spot - the Crow's Nest where you get 360 views to watch everything, listen to the guitar player or participate in trivia.
Dining: Mix feelings here. We selected 'open seating' dining, but with a group of 11 when we tried to make reservations, we were told 5:30 or 8pm. This is not very â(EURO)oeopenâ(EURO) in our opinion. On the first night, we saw very long lines so be prepared. Dinner always took 2 hours to get through the courses no matter when you arrived. A bit long, especially for the kids. Service was not great in either dinning room. If you wanted a non-alcoholic beverage, you might not get it until dessert time; asked for chocolate milk for the kids - "ummmm, let me check." We ordered a bottle of wine which arrived in 3 minutes - with the check.
Food was good. Portions were small, which was perfect as it was always a 4 course meal. If you are just ordering an entree, you may leave hungry if you don't order two. We enjoyed every entree / appetizer we tried. Desserts were ok, but nothing special.
Room Service was great in the morning. We put our hanging form on our door at night and woke up to breakfast every morning. Omelets arrived hot, pastries were good. Coffee was not the best. (I think this was a ploy to get you to buy coffee at the coffee bar upstairs, which we usually did. )
Pinnacle Grill - EXCELLENT! The meal and service were amazing! I had the rib eye which was huge and cooked to perfection. Some appetizers were prepared tableside and the side dishes were fantastic not to mention the desserts. Dont miss the chance to eat here, but make reservations in advance even before departure as they fill quickly. I heard that some eat here every night. (Note that Club Hal doesnt open in the evenings until 7pm if you want child care during dinner.)
Canaletto not worth the extra $10. Really.
Buffet Great selection of food that tasted good. OK choice for a meal, but very crowded and not so much fun with small kids. It felt like you waited at multiple stations before everyone had what they needed. Too crowded and too much of a hassle for us we preferred the dining room. The grill by the pool was a nice alternative for lunch and then sit by the back pool. NOTE: There are a few BBQ style meals on deck. Get there early if you want to get a table. There were long lines and no place to sit. Not very well organized and we wound up sitting on the ground to eat.
Club HAL:
Daily Hours are 9-11:30am, 1-4pm, 7-10pm. I was a little bit nervous at first security seemed a bit lax and the activity space minimal. After the first day the staff knew us and our children. Our kids (ages 4 and 8) made friends easily and always wanted to go back. We used it for a couple of hours here and there without any issues. Great for Glacier Bay or during evening shows when the kids can get bored. The teenagers with us were not impressed and didnt attend.
Ports of Call
TIP: make sure your camera batteries are charged. Trust me on this one and I thought I was prepared.
This was our big day with a float plane trip planned to the glaciers. It was raining when we arrived. The good news is the planes (and helicopters) will not fly in bad weather and you get a refund. The bad news is you are left stuck with nothing to do. The staff was not much help so you are left to do it yourself. TIP: at every port there will be private tours available and cabs. We ended up on the white bus to Mendenhall Glacier ($16 round trip). This was good, but we should have booked a whale watch as we heard it was heated, covered and a great experience. If you can see the top of the tram from the ship, dont miss this opportunity. Awesome pictures from the top and probably your first encounter with a bald eagle. TIP: The glacier is a national park, so if you are traveling with a senior, they can get a parks pass in advance that admits 4 people at no charge.
Red Dog Saloon is a tourist trap and crowded. Nevertheless, we went in and had a cold beer and good time.
Glacier Bay
This is what you came for so enjoy the day. It was a bit rainy and overcast for us but still a great day. TIP: buy the mug that will be sold almost everywhere. They will keep filling it with coffee and hot chocolate or in my case, a little of both and makes a nice souvenir.
It is a bit of a cruise to get to the glaciers however the scenery along the way is beautiful. The Park Rangers were great and informative. When nearing the end of the bay Marjorie Glacier the highlight of the trip, head to the open bow area no matter what the weather! You will get an up close view and hear the glacier and possible see some calving. You will stay there about an hour before heading out.
Make sure you re outside when you leave Glacier Bay. We cruised past a pod of humpback whales and have picture of them breaching.
A bit of a tender ride to get to town however there were no lines getting off the ship. It is a small town and easy to walk around. We took a $3 bus to see the bears (Fortress of the Bear) The bus then dropped us at the Rapture Center where we saw 20 bald eagles in various stages of recovery. From there a short walk across the street to the park and totem poles. 10 minute walk to town taking in the Russian Bishops House and St. Michaels church.
This stop is too short. We chose the fjords float plane trip. EVERYONE LOVED THIS TRIP. Not quite jet service, but worth every penny for us. You land in a remote location and see things from a different perspective. We then went to the lumberjack show. 100% cheese, but still a good time.
Beautiful city. Having limited time and kids, we passed on the gardens. We decided for the do-it-yourself approach to this stop. The city is a way from the docks so a $10 cab ride or tour is recommended. We found Alan with Royal Limo and Van Service. (250)389-0004. He took all of us in a red passenger van and gave a full narrated tour of the all the popular city spots and dropped us downtown. ($20pp) Plenty of pictures and sites in just 2 hours. He was also a good sport and took group pictures. You are at the furthest western point in Canada so take a picture at mile 0. The main street has the pubs and shopping before the cab ride back to the ship.
Disembarking was very easy you can complete a form and request when you want to get off the ship. My husband got off first (7:30am) and went to get our rental car. I left with the kids at 8:45. Very easy process.
We ordered a bottle of liquor from the ship in advance. Prices are fair and the amount was 1 liter (which wasnt stated anywhere on the website that I could find.) We found this to be a great alternative to being in the lounge especially if you have a balcony cabin. We also brought 3 bottles of wine on board for cabin happy hour.
If you are like us, you may arrive early or stay a day in the city. Below are some options for the adults and kids too.
Of course Pikes Market (see the first Starbucks) and the Space Needle. Big Wheel (Ferris wheel), Underground Tour, Boeing Museum of Flight, and the wineries of Woodinville and Red Hook brewery are a short drive. Also enjoyed taking the kids to see the Fish Ladder a short drive away at the Ballard Locks. Less
Published 07/18/13
Cabin review: VD Deluxe Ocean-View Verandah Stateroom
Spacious with plenty of room to store all of our things.Read All Deluxe Ocean-View Verandah Stateroom (VD) Reviews >>
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Single-Cell Recording is a technique used in research to observe changes in voltage or current in a neuron.
In this technique an animal, usually anesthetized, has a microelectrode inserted into its skull and into a neuron in the area of the brain that is of interest. The electrode measures the changes in charge as the neuron reaches its action potential.
This process is usually concurrent with some sort of stimuli. For example, a probe could be put into a single neuron in a specific area of the visual cortex of an animal. The animal is then shown a series of lights in different orientations on a dark screen. Whatever orientation of light is being shown at the time the electrode reads a change in voltage is what orientation corresponds to that area of the visual cortex.
See alsoEdit
Kremers, J. (5/6/2003). Division of Experimental Ophthalmology: Electrophysiological Laboratory. Retrieved December 5, 2006, from http://www.uak.medizin.uni-tuebingen.de/jan/index.html.


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- Posts 3
Gift Premium Subscription To john2
Join Date:05-28-2008
Last Activity:11-29-2010 9:12 AM
Posted in thread: Is the SU-16D legal to buy and own in MA with just a FID? on 03-01-2010 at 03:20 PM
How long have you lived in the Peoples Republic. You should Know by now that anything
interesting is verboten!. If the barrel is under 16 inches it has to be registered as a SBR,
Short Barrel Rifle. N...
Posted in thread: Value, H&R Handi-gun? on 08-02-2008 at 07:26 PM
I believe they were called "Snake Charmer"....;)
Posted in thread: Battle Rifle on 05-28-2008 at 09:14 PM
The problem with the M14 was that the ...average...soldier could not handle it in full auto.
Garands were fine because they were semi-auto. Get a Beretta M-59 as a full auto Garand...and
you are back ...
Posted in thread: ak vs ar on 05-28-2008 at 08:52 PM
ARvsAK? Different designers, different goal. The AK was designed for illiterate grunts who
would never maintain their weapon. Its built loose and strong...like good voman!! That the AK
is not accurate...


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Attack on Jewish Settlement In Gaza Strip: Five Settlers Killed, Hamas Claims Responsibility; Assailant Shot Dead
A Palestinian gunman penetrated the Gaza Strip settlement of Atzmona, in the Gush Katif settlement bloc, late Thursday night and began to open fire at a pre-military training academy, killing five settlers and injuring 15 others.
Israeli soliders arrived at the scene engaged the Palestinian in a gunfight. The gunman was killed. Sources added that the Palestinian also threw several hand grenades.
According to preliminary reports, the gunman shot for around fifteen minutes before Israeli soldiers managed to engage him.
At least 15 settlers were injured, including five who sustained serious wounds.
The military wing of Hamas, Iz a Din al-Qassam, claimed responsibility for this attack. The gunman was identified as Muhammad Fathi Farahat, 19.
Earlier, a suicide bomber blew himself up Thursday afternoon in the lobby of the "Eshel Hashamron" hotel in the commericial center on the outskirts of the West Bank settlement of Ariel.
At least ten settlers were injured in the blast. One sustained serious injuries, one was moderately injured and the others were lightly injured.
The Popular Front for the Liberation of Palestine claimed responsibility for the attack. Palestinian sources identified the bomber as Shadi Muhammad Nassar, 24, from the village of Madma, located to the south of the West Bank city of Nablus.
Earlier, the Israeli police said they caught a Palestinian bomber in Jerusalem. The Palestinian, who was apparently planning an attack, reportedly set a bag or suitcase containing a large bomb in a popular cafe.
According to Israeli media reports, a massive security contingent arrived on the scene and sealed off the area, dispersing pedestrians about 200 meters from the scene of the cafe. (Albawaba.com)
Top Headlines
- Three Palestinians shot dead in Gaza Strip; Settler group claims bomb attack at Palestinian school
- 'Guevara Gaza' Claims Responsibility for Killing Jewish Settler
- Jewish Settler Seriously Injured in Gaza
- India: At least 101 killed in attacks on hotels, Jewish center
- Hamas Takes Responsibility for Attack on Jewish Settlement


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554 - Tunique by Bergère de France
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© Bergère de France 2011
554 - Tunique
A lovely long tunic to wear with leggings or a pair of jeans. This pattern is easy to knit in stockinette on 5.5 mm needles with a double thickness of Angel yarn.
For more information, see: http://www.bergeredefrance.co.uk/index.php/modeles/p...