text:
[Comment: When a reference is made within this rule to a federal statutory provision, an industry consensus standard, or any other technical publication, the specific date and title of the publication as well as the name and address of the promulgating agency are listed in rule 4101:3-13-01 of the Administrative Code. The application of the referenced standards shall be limited and as prescribed in section 102.5 of rule 4101:1-1-01 of the Administrative Code.]
1001.1 Scope. This chapter shall govern the material and installation of traps, interceptors and separators when installed inside a building and not on the building sewer. The rules of the "Ohio Environmental Protection Agency" may also govern the design and installation of pretreatment devices such as traps, interceptors, and separators.
1002.1 Fixture traps. Each plumbing fixture shall be separately trapped by a liquid-seal trap, except as otherwise permitted by this code. The vertical distance from the fixture outlet to the trap weir shall not exceed 24 inches (610 mm), and the horizontal distance shall not exceed 30 inches (610 mm) measured from the centerline of the fixture outlet to the centerline of the inlet of the trap. The height of a clothes washer standpipe above a trap shall conform to Section 802.4. A fixture shall not be double trapped.
1. This section shall not apply to fixtures with integral traps.
2. A combination plumbing fixture is permitted to be installed on one trap, provided that one compartment is not more than 6 inches (152 mm) deeper than the other compartment and the waste outlets are not more than 30 inches (762 mm) apart.
3. A grease interceptor intended to serve as a fixture trap in accordance with the manufacturer's installation instructions shall be permitted to serve as the trap for a single fixture or a combination sink of not more than three compartments where the vertical distance from the fixture outlet to the inlet of the interceptor does not exceed 30 inches (762 mm) and the developed length of the waste pipe from the most upstream fixture outlet to the inlet of the interceptor does not exceed 60 inches (1524 mm).
1002.2 Design of traps. Fixture traps shall be self-scouring. Fixture traps shall not have interior partitions, except where such traps are integral with the fixture or where such traps are constructed of an approved material that is resistant to corrosion and degradation. Slip joints shall be made with an approved elastomeric gasket and shall be installed only on the trap inlet, trap outlet and within the trap seal.
1002.3 Prohibited traps. The following types of traps are prohibited:
1. Traps that depend on moving parts to maintain the seal.
2. Bell traps.
3. Crown-vented traps.
4. Traps not integral with a fixture and that depend on interior partitions for the seal, except those traps constructed of an approved material that is resistant to corrosion and degradation.
5. "S" traps.
6. Drum traps.
Exception: Drum traps used as solids interceptors and drum traps serving chemical waste systems shall not be prohibited.
1002.4 Trap seals. Each fixture trap shall have a liquid seal of not less than 2 inches (51 mm) and not more than 4 inches (102 mm), or deeper for special designs relating to accessible fixtures. Where a trap seal is subject to loss by evaporation, a trap seal primer valve or barrier-type trap seal protection device shall be installed. Trap seal primer valves shall connect to the trap at a point above the level of the trap seal. A trap seal primer valve shall conform to ASSE 1018 or ASSE 1044. Barrier-type trap seal protection devices shall conform to ASSE 1072.
1. Where a fixture trap is supplied with water on a regular basis, a trap seal primer valve shall not be required.
2. A trap seal primer is not required in garage floor drains in one-, two, and three-family dwellings.
1002.5 Size of fixture traps. Fixture trap size shall be sufficient to drain the fixture rapidly and not less than the size indicated in Table 709.1. A trap shall not be larger than the drainage pipe into which the trap discharges.
1002.6 Building traps. Building (house) traps shall be prohibited, except where local conditions necessitate such traps. Building traps shall be provided with a cleanout and a relief vent or fresh air intake on the inlet side of the trap. The size of the relief vent or fresh air intake shall not be less than one-half the diameter of the drain to which the relief vent or air intake connects. Such relief vent or fresh air intake shall be carried above grade and shall be terminated in a screened outlet located outside the building.
1002.7 Trap setting and protection. Traps shall be set level with respect to the trap seal and, where necessary, shall be protected from freezing.
1002.8 Recess for trap connection. A recess provided for connection of the underground trap, such as one serving a bathtub in slab-type construction, shall have sides and a bottom of corrosion-resistant, insect- and verminproof construction.
1002.9 Acid-resisting traps. Where a vitrified clay or other brittleware, acid-resisting trap is installed underground, such trap shall be embedded in concrete extending 6 inches (152 mm) beyond the bottom and sides of the trap.
1002.10 Plumbing in mental health centers. In mental health centers, pipes and traps shall not be exposed.
1003.1 Where required. Where required by the local sewer purveyor or as otherwise required in this section, interceptors and separators shall be provided to prevent the discharge of oil, grease, sand and other substances harmful or hazardous to the building drainage system, the public sewer, the private sewage disposal system or the sewage treatment plant or processes.
1003.1.1 Industrial processes, meat packing and food processing facilities. Wastes from industrial processes, meat packing and food processing facilities and similar processing plants shall be drained in accordance with the rules of the "Ohio Environmental Protection Agency", or the authority in charge of the sewerage system into which the wastes are to be discharged. (See sections 6111.44 and 6111.45 of the Revised Code.)
1003.2 Approval. The size, type and location of each interceptor and of each separator shall be designed and installed in accordance with the manufacturer's instructions and the requirements of this section based on the anticipated conditions of use. Wastes that do not require treatment or separation shall not be discharged into any interceptor or separator.
1003.3 Grease interceptors. Grease interceptors shall comply with the requirements of Sections 1003.3.1 through 1003.3.5.
1003.3.1 Grease interceptors and automatic grease removal devices required. A grease interceptor or automatic grease removal device shall be required to receive the drainage from fixtures and equipment with grease-laden waste located in food preparation areas, such as in restaurants, hotel kitchens, hospitals, school kitchens, bars, factory cafeterias and clubs. Fixtures and equipment shall include pot sinks, prerinse sinks; soup kettles or similar devices; wok stations; floor drains or sinks into which kettles are drained; automatic hood wash units and dishwashers without prerinse sinks. Grease interceptors and automatic grease removal devices shall receive waste only from fixtures and equipment that allow fats, oils or grease to be discharged.
1003.3.2 Food waste grinders. Where food waste grinders connect to grease interceptors, a solids interceptor shall separate the discharge before connecting to the grease interceptor. Solids interceptors and grease interceptors shall be sized and rated for the discharge of the food waste grinder. Emulsifiers, chemicals, enzymes and bacteria shall not discharge into the food waste grinder.
1003.3.3 Grease interceptors and automatic grease removal devices not required. A grease interceptor or an automatic grease removal device shall not be required for individual dwelling units or any private living quarters.
1003.3.4 Grease interceptors and automatic grease removal devices. Grease interceptors and automatic grease removal devices shall be sized in accordance with PDI G101, ASME A112.14.3 Appendix A, or ASME A112.14.4. Grease interceptors and automatic grease removal devices shall be designed and tested in accordance with PDI G101, ASME A112.14.3 or ASME A112.14.4. Grease interceptors and automatic grease removal devices shall be installed in accordance with the manufacturer's instructions.
Exception: Interceptors that have a volume of not less than 500 gallons (1893 L) and that are located outdoors shall not be required to meet the requirements of this section.
1003.3.4.1 Grease interceptor capacity. Grease interceptors shall have the grease retention capacity indicated in Table 1003.3.4.1 for the flow-through rates indicated.
1003.3.4.2 Rate of flow controls. Grease interceptors shall be equipped with devices to control the rate of water flow so that the water flow does not exceed the rated flow. The flow-control device shall be vented and terminate not less than 6 inches (152 mm) above the flood rim level or be installed in accordance with the manufacturer's instructions.
1003.3.5 Automatic grease removal devices. Where automatic grease removal devices are installed, such devices shall be located downstream of each fixture or multiple fixtures in accordance with the manufacturer's instructions. The automatic grease removal device shall be sized to pretreat the measured or calculated flows for all connected fixtures or equipment. Ready access shall be provided for inspection and maintenance.
1003.4 Oil separators required. At repair garages, car-washing facilities, and at factories where oily and flammable liquid wastes are produced, separators shall be installed into which all oil-bearing, grease-bearing or flammable wastes shall be discharged before emptying into the building drainage system or other point of disposal.
CAPACITY OF GREASE INTERCEPTORSa
TOTAL FLOW-THROUGH RATING(gpm)
GREASE RETENTION CAPACITY(pounds)
For SI: 1 gallon per minute = 3.785 L/m, 1 pound = 0.454 kg.
a. For total flow-through ratings greater than 100 (gpm), double the flow-through rating to determine the grease retention capacity (pounds).
1003.4.1 Separation of liquids. A mixture of treated or untreated light and heavy liquids with various specific gravities shall be separated in an approved receptacle.
1003.4.2 Oil separator design. Oil separators shall be designed in accordance with Sections 1003.4.2.1 and 1003.4.2.2.
1003.4.2.1 General design requirements. Oil separators shall have a depth of not less than 2 feet (610 mm) below the invert of the discharge drain. The outlet opening of the separator shall have not less than an 18-inch (457 mm) water seal.
1003.4.2.2 Garages and service stations. Where automobiles are serviced, greased, repaired or washed or where gasoline is dispensed, oil separators shall have a minimum capacity of 6 cubic feet ( 0.168 m3) for the first 100 square feet ( 9.3 m2) of area to be drained, plus 1 cubic foot ( 0.28 m3) for each additional 100 square feet ( 9.3 m2) of area to be drained into the separator. Parking garages in which servicing, repairing or washing is not conducted, and in which gasoline is not dispensed, shall not require a separator. Areas of commercial garages utilized only for storage of automobiles are not required to be drained through a separator
1003.5 Sand interceptors in commercial establishments. Sand and similar interceptors for heavy solids shall be designed and located so as to be provided with ready access for cleaning, and shall have a water seal of not less than 6 inches (152 mm).
1003.6 Laundries. Laundry facilities not installed within an individual dwelling unit or intended for individual family use shall be equipped with an interceptor with a wire basket or similar device, removable for cleaning, that prevents passage into the drainage system of solids 1/2 inch ( 12.7 mm) or larger in size, string, rags, buttons or other materials detrimental to the public sewage system.
1003.7 Bottling establishments. Bottling plants shall discharge process wastes into an interceptor that will provide for the separation of broken glass or other solids before discharging waste into the drainage system.
1003.8 Slaughterhouses. Slaughtering room and dressing room drains shall be equipped with approved separators. The separator shall prevent the discharge into the drainage system of feathers, entrails and other materials that cause clogging.
1003.9 Venting of interceptors and separators. Interceptors and separators shall be designed so as not to become air bound where tight covers are utilized. Each interceptor or separator shall be vented where subject to a loss of trap seal.
1003.10 Access and maintenance of interceptors and separators. Access shall be provided to each interceptor and separator for service and maintenance. Interceptors and separators shall be maintained by periodic removal of accumulated grease, scum, oil, or other floating substances and solids deposited in the interceptor or separator.
1004.1 General. The materials and methods utilized for the construction and installation of traps, interceptors and separators shall comply with this chapter and the applicable provisions of Chapters 4 and 7. The fittings shall not have ledges, shoulders or reductions capable of retarding or obstructing flow of the piping.
Cite as Ohio Admin. Code 4101:3-10-01
R.C. 119.032 review dates: 11/01/2016
Promulgated Under: 119.03
Statutory Authority: 3781.10(A)
Rule Amplifies: 3781.03(D), 3781.10 , 3781.11, 3791.04
Prior Effective Dates: 3/1/98, 4/1/99, 1/1/02, 7/1/07, 11/1/11


text:
A similar story happened with Bob Irsay and Jim moved his father's body to Indianapolis.
Modell family wants to press charges against grave urinator
Its one thing to take a grudge to the grave, but one Browns fans took his to an embarrassing new low.
After an unidentified Browns fan calling himself Mr. BrownsFan4Life made a video of himself urinating on the grave of former Browns-Ravens owner Art Modell, authorites in Baltimore are hoping to press charges.
The video has been removed from YouTube (Deadspin has a copy, if you want to see it), but the Modell family has expressed the appropriate outrage over the incident.
To some people, the man in that grave is Art Modell, son David Modell said, via Jon Meoli of the Baltimore Sun. But to me, my brother, my children, and my wife, thats their father. Thats their grandfather. . . . Can any of your readers imagine, for one second, seeing someone do that to your parents grave?
The act is so offensive, and Id like to publicly say, isnt enough enough? When is enough enough? Its a vile, piggish act of online cowardice by Mr. BrownsFan4Life.
David Modell also called it incredibly distasteful, revolting, and mean-spirited and promised to file charges.
Whatever we can throw at him, thats whats going to happen, he said.
Baltimore County Police are investigating the incident, and a police spokeswoman said theyre reaching out to the cemetery to see if they want to pursue charges.

subset: commoncrawl


text:
Red Sox let pair of leads slip away, fall to Blue Jays
Papi's HR gives club early cushion, but Buchholz can't find his groove
TORONTO -- The Red Sox came out swinging Wednesday night against the Blue Jays, attempting to set the tone with three hits to the start the game, capped by a three-run blast to deep right field from David Ortiz.
The good news ended there for the Red Sox, who allowed the Blue Jays to draw even by the time they took their next at-bat. Boston briefly reclaimed a one-run lead, but ultimately stumbled in the sixth and seventh innings as they dropped their second straight game, 6-4, at Rogers Centre.
"We jump out to a quick three runs on the first three hitters of the game, and I thought we did a good job of creating more opportunities that followed," said Red Sox manager John Farrell. "But to their credit, they bunched some hits together to answer back."
After winning the series opener Monday, the best the Red Sox can hope for is a split of the four-game set, which concludes Thursday afternoon.
The Red Sox got to Toronto knuckleballer R.A. Dickey immediately, with Shane Victorino and Dustin Pedroia leading off the game with back-to-back singles. Ortiz brought them home with his fourth homer of the series -- a moon shot to right -- and the 37th of his career at Rogers Centre. He's hit more home runs at the stadium than any other visiting player.
But that was quickly undone by a three-run first from the Blue Jays. Boston starter Clay Buchholz gave the club a brief scare in the opening frame, when he took a two-out combacker from Munenori Kawasaki off the side of the head after theball bounced off the turf. The right-hander looked shaken as he remained seated on the ground for a few seconds following the play. He was quickly tended to by the team medical staff, and after a few warmup pitches, resumed play.
"It dazed me for sure," said Buchholz, who wasn't feeling any lingering effects postgame. "Anytime you get hit with a ball, it's going to take you a second. Once I got up and sort of got my bearings straight, I felt fine."
The Red Sox had a golden opportunity to break the tie in the fourth when Dickey walked Stephen Drew to lead off the inning. Kawasaki then committed a throwing error on a Christian Vazquez grounder, allowing Drew to reach third and Vazquez to go second, putting two in scoring position with no out.
But Dickey fanned Jackie Bradley Jr. and Victorino before Pedroia grounded out to end the threat. Dickey earned the win, going six innings while allowing nine hits and four earned runs with five strikeouts.
"That term 'bare down,' with a knuckleball, it's kind of tough. What I really did, better, is that I kind of let up on the gas," Dickey said of working out of the jam in the fourth. "I was really changing speeds a lot tonight, because I needed to. My harder knuckleball wasn't moving like it normally does, so the change of speeds really helped me fight through some innings."
The Red Sox pulled ahead again in the fifth. Daniel Nava hit a ground-rule double before Xander Bogaerts doubled him home, giving Boston a 4-3 lead.
But the lead, too, was short-lived. In the sixth, Buchholz issued a one-out walk to Josh Thole before Ryan Goins sent an RBI triple to right, tying it at 4.
The backbreaker came on the next play. With two away, Jose Reyes sent a grounder to third that should've spelled the end of the inning. But a misfire on the throw from Bogaerts allowed Goins to cross, giving the Blue Jays their first lead at 5-4.
Buchholz went six innings, allowing four earned runs on six hits and four walks as he fell to 5-6.
"On a night where Buchholz might not have had his best stuff or been his sharpest, I thought he had the ability to navigate through some things and keep us in the game and give us a chance to win as we get to the middle innings," said Farrell. "The two runs in the sixth obviously proved large."
Jamie Ross is an associate reporter for MLB.com. This story was not subject to the approval of Major League Baseball or its clubs.


text:
Mail: Southern statutes symbolize suppession
Mail: Thanks for helping Aiden
More opinion
Fall: Good time to spray musk thistle in rosette stage
Robertson and Delsing re-elected chair, vice chair of NWB
More Ag News
A battle over technology, which is controlled by big business, is the setting of a new novel by a North Platte woman.
Currys story came to her from a dream and she began writing right away.
It was one of those dreams that you hate to leave because you need to know how it ends, Curry said. I decided then that I would put pen to paper.
The novel is a glimpse at a world where vampires are trying to rule and blood will become currency if the blood suckers ever get complete control.
A strong protagonist, Ava, is also a woman scorned, but fights to save humanity moreso than even up her personal score. She struggles against a world where human reliance on technology has the entire population sacrificing whatever they must to keep it.
In addition to entertaining readers, Curry hopes fans come away with a thought-provoking theme.
I hope readers will see Obsidian for more than just a vampire book, she said. Maybe they will discover what would happen if a corporation took control of our technology what would we do without it?
Although it took Curry seven months of work to finish the manuscript, the search for a publisher was another nerve-wracking big step, her publicist said. After several queries a contract came from Martin Sisters Publishing LLC.
Curry, who most in her hometown knew as Kayla Dodson when she was growing up, is a 2006 graduate of North Platte High School.
Curry will be hosting book events in her hometown, including a book signing Oct. 26 downtown at A to Z Books.
Electronic versions of Obsidian: Mystic Stones Series, are at www.amazon.com and www.barnesandnoble.com.
Information about the book and the author can also be found at the publishers website: www.martinsisterspublishing.com
Flatrock Publishing, Inc.
1300 E 4th St., Suite F
North Platte, NE 69101


text:
Studios Margo is located at a quiet area of Naxos Town, just 350 metres from the port of the island and combine the... Mehr Infos »
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Come discover the beauty of Naxos Greece at the Zeus Hotel on Naxos Island , located in the tranquil Saint George... Mehr Infos »
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text:
Submit News
Surface Pro Reviews: Excellent Performance, Gorgeous Screen, Poor Battery Life
Brandon Hill
February 5, 2013 10:44 PM
Recipient E-mail
Sender E-mail
Surface Pro is full of compromises
Microsoft's Surface RT hasn't exactly set the consumer tablet market ablaze since it was introduced late last year. According to IDC,
Microsoft only shipped about 900,000 Surface RT tablets
for Q4 2012 compared to 22.9 million for the iPad.
Despite a slow start with Surface RT, Microsoft is hoping for more success with its Surface Pro. Packing in a third generation Core i5 processor instead of the more limiting ARM-based processor its more svelte sibling, the Surface Pro can handle the vast Windows app library without breaking a sweat.
Even though Surface Pro
isn't due to launch until February 9
, reviews for the tablet went live tonight. Not surprisingly, reviewers loved the tablet's screen and its speedy Core i5 processor, but blasted the horrid battery life that puts it at the bottom of the pack.
The Surface Pro's 10.6", 1080p screen is a definite upgrade from the 1366x768 screen on the Surface RT. The reviewers seemed to be thoroughly impressed with its quality.
David Pierce/
The Verge
: The 10.6-inch, 1920 x 1080 panel on the Pro is gorgeous, maybe the best laptop screen I've ever seen. Blacks are deep and whites are bright (my MacBook Air's display looks comparatively yellowish now), and colors are both accurate and vibrant. Since it's 1080p, it also holds up to closer pixel-level scrutiny when you're holding the device nearer to your face in tablet mode.
But while the screen looks good, actual usability is a compromise between two extremes.
Tim Stevens/
: By default, the tablet is set to scale text to 150 percent its original size, making most (but not all) menus and buttons huge and reasonably finger-friendly. That's great when you're actually using your fingers, but it results in a lot of wasted space on the display when you're using a mouse. More troublingly, it made the text and icons in many apps appear rather blurry…
When running apps at 100 percent, the visuals are much cleaner, and those who want maximum screen real estate will be happiest here -- but in this view scrollbars and other on-screen controls are tricky to hit accurately with a finger. Interacting with the desktop without a mouse suddenly becomes a chore.
The Surface Pro packs in a 1.7GHz Intel Core i5-3317u processor, 4GB of RAM, Intel integrated graphics, and an SSD (64GB or 128GB). Compared to the ARM processor used in the Surface RT, the Core i5 simply blazes along in performance.
Joanna Stern/
ABC News
: The Surface Pro does a nice job running lots of apps simultaneously. Powered by a Core i5 processor, 4GB of RAM and the 64GB solid-state drive, the Pro is just as capable and fast as most laptops. Programs load quickly and, in contrast to the Surface RT, there's none of that lag or stuttering when switching apps or swiping them in from the left. It also resumes from sleep in seconds and boots in under 10 seconds.
David Pierce/The Verge
: In general, it runs remarkably smoothly. I consistently switch around between a dozen different apps, some streaming music or movies, and the Surface Pro never stumbled once in normal use — I was actually shocked at how quickly it would resume playing House of Cards on Netflix when I alt-tabbed my way back to the app. Where the Surface RT took forever to load anything, and stumbled its way through any kind of intensive task, the Pro simply flies.
Battery Life
When it comes to battery life, this is where the Surface Pro seemed to take the most criticism. The Surface Pro racked in anywhere from one-third to one-half the battery life of its Surface RT counterpart.
Michael Prospero/
Laptop Magazine
: Microsoft estimated that the battery life of the Surface Pro would be about half that of the Surface RT, and sadly, they were correct. On the LAPTOP Battery Test (Web surfing via Wi-Fi), the Pro lasted 4 hours and 37 minutes. That's about three hours less than the Surface RT (7:43), and about two-and-a-half hours less than the tablet average of 7:10.
Tim Stevens/Engadget
: On our standard Windows battery rundown test, in which we fix the display brightness and loop a video endlessly to exhaustion, the Surface Pro scored just three hours and 46 minutes, despite having a 42.5Wh battery -- a third larger than the 31.5Wh pack in the Surface RT. That's just more than a third of the nine hours and 36 minutes the Surface RT scored, well lower than the similarly specced W700 (which managed seven hours) and short of every touch-friendly Windows 8 device we've yet tested.
: If only the Surface Pro had excellent battery life. It doesn't. In our video-playback battery drain test, the Surface Pro lasted 4 hours and 31 minutes, regardless of whether the Type Cover was connected or not. That's not far off from some other high-powered 11- and 10-inch ultraportables, but it's a big step down the 6-hour mark on many ultrabooks. The Acer Iconia W700 lasted more than 7 hours despite having a similar processor.
By all accounts, the Surface Pro is a significant [second] step for Microsoft in the realm of tablet/convertible PCs. Performance is respectable, the screen is gorgeous (although legibility/usability could use some work), build quality/design is top notch, and it offers a decent allotment of ports/connectivity options. The overall weight/size, awkward typing positioning while on your lap, and the battery life will be big concerns, however, for many users. In summary, perhaps David Pierce of
The Verge
said it best:
Even a well-executed Surface still doesn't work for me, and I'd bet it doesn't work for most other people either. It's really tough to use on anything but a desk, and the wide, 16:9 aspect ratio pretty severely limits its usefulness as a tablet anyway. It's too big, too fat, and too reliant on its power cable to be a competitive tablet, and it's too immutable to do everything a laptop needs to do. In its quest to be both, the Surface is really neither. It's supposed to be freeing, but it just feels limiting.
We eagerly await Surface Pro
"Game reviewers fought each other to write the most glowing coverage possible for the powerhouse Sony, MS systems. Reviewers flipped coins to see who would review the Nintendo Wii. The losers got stuck with the job." -- Andy Marken
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July 29, 2013, Update: Sheriff Scott Israel's Gun Buy-Back was a great success. Deputies recovered 51 guns during the half-day event. These are weapons that will never fall into the hands of criminals as is often the case with unwanted guns that are not properly secured.
- Date: July 22, 2013
- PIO Number: 13-7-20
In a matter of minutes a burglar can get their hands on a gun that is not stored safely. Instead of having an unwanted gun land in the hands of criminals, you can exchange those weapons for gift cards at the next BSO gun buyback event in North Lauderdale.
9:00 a.m. - noon
Saturday, July 27th, 2013
Pompano Park in North Lauderdale
4001 Bailey Rd., North Lauderdale, 33319
BSO and Broward Crime Stoppers are giving attendees who turn in a firearm up to $100 in gift cards in exchange, no questions asked.
Sheriff Scott Israel recommends you store your firearms under lock and key, unloaded and with the cylinder or action open.
Residents should also be aware of their surroundings and should contact Broward Crime Stoppers if they have information about someone who illegally possesses firearms. Through the Gun Stoppers program, the caller can receive up to $1,000 if a tip leads to an arrest. To make an anonymous report, call (954) 493-TIPS (8477).
Gina Carter/PIO
7/22/2013 13:30
Posted At: 07/22/2013 01:30 PM
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text:
Frankfurt, Germany, May 01, 2012
Franke Artemis Group (Franke), a Swiss-based provider of kitchen systems, is renewing its agreement for a wide area network (WAN) from AT&T*, as well as adding web security services to improve efficiencies across the organization as it centralizes its IT infrastructure. AT&T will be Franke's global WAN operator for a further three years.
- Franke is a Swiss-based global provider of intelligent systems for domestic kitchens, professional food service, beverage delivery and hygiene solutions. It employs approximately 10,000 staff worldwide and operates in more than 81 subsidiaries in 40 countries, including Germany.
- Since 2003, AT&T has operated a global WAN, using a worldwide IP-based virtual private network for Franke.
- The contract renewal extends the previous services through the addition of AT&T Web Security Services.
With the aim of increasing efficiencies and freeing time to focus on core activities, including growing new business, Franke looked to AT&T's WAN and security solutions to help centralize its IT infrastructure.
Franke employees now have access anywhere to mission-critical applications. The use of mobile end devices has also been integrated. AT&T Web Security Services ensure a secure and high performing corporate network. This solution prevents the invasion of viruses and spyware into the corporate network and enables the secure and controlled use of the internet as well as instant messaging services.
"We were particularly impressed by AT&T's reliable performance in recent years. The global availability of the network is essential for our daily business and AT&T has proven that its flexible solutions make it the ideal partner for our expansion into new business fields," said Peter Kaufmann, CIO of Franke.
Additional Information
Related News Releases
- AT&T and China Telecom Sign Agreement to Expand Relationship, Deliver Global Solutions to Multinational Companies
- America Movil and AT&T Sign Strategic Accord to Expand Relationship, Deliver Advanced Solutions to Multinational Companies
- Investment in ICT and Productivity Growth Can Add €760 Billion To European Economy By 2020


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Keukenhof Gardens & Haarlem
Visit the incredible Keukenhof Gardens: Over 32 hectares covered with more than 7 million blooming tulips, daffodils and hyacinths. This full day, all-inclusive tour gives you a unique experience at Keukenhof, which includes a picnic in the tulip gardens, a special meet and greet with an expert gardener as well as a walking tour through the nearby provincial capital Haarlem.
- A guided tour of Keukenhof Gardens
- Fast-track entry to aviod the long entrance queue
- A delicious lunch in the tulip gardens
- A special meet and greet with an expert gardener
- Free time to explore the beautiful gardens
- A guided walking tour through Haarlem
Dive into Spring in a Sea of Color and Fragrance
The tour departs from Amsterdam and takes you to Keukenhof Gardens. Keukenhof Gardens is one of Holland's most popular attractions and the park is only open for eight weeks during spring, making it a busy spot. Luckily, with our tour you can skip the line and head straight into the blossoming fields. Your guide will take you through the beautiful gardens and introduce you to one of the park's expert gardeners.
Next we'll enjoy a delicious picnic lunch in the tulip gardens (included in the price of the tour). After lunch you'll get some free time to stroll the pathways and explore the gardens on your own.
The last and final stop of the tour is Haarlem (the capital of the province of North Holland). During the drive to Haarlem, we'll pass stunning tulip fields. In Haarlem your guide will take you on a walking tour, while sharing his knowledge about the city's history, gothic architecture and culture.
The tour is available in English, German and Spanish.
How do I get my tickets?
Shortly after your booking is complete your e-ticket will be send directly to your email, just print it out and bring it on your tour.
Where does the tour begin?
The tour starts at the Lindbergh office. Please show up 30 minutes before departure.
How long does the tour last?
The tour lasts 8 hours.
Are there children's tickets?
Yes, children's tickets are available for children between age 4-12. Children from age 0-3 are free, when accompanied by a paying adult.


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with 6 games to go for us till the Feb 1 deadline and 7 for Boston, 2.5 games in hand, we are on our way to have not only two players again on the All Star East team but also the coaches on the bench (duh mr. BS, if your team is the best, why are you not in the running here?)
It is a two way battle between (who else) Detroit and the Pacers where Detroit has by far the more burdensome schedule.
In actual fact, even if the P's loose from Detroit we'll still be #1 if we win the remaining games and Detroit has to contend with San An, us and Minne.
At Feb 2 is our next "prove it or sleep" stage, when we welcome the Lakers to Indy, most likely without 2 of their star 4 (justice?) but almost certainly with Shaq and Payton. An interesting game from the players point of view, they will want to "set the record straight" I assume and if reflecting upon the vs West top our record can become a quite unique one with no losses in a serie (big CAN).
It in all is time we reclaimed Conseco as the battle ground where everyone went down that came in as it was the first season it was used (I believe that record for home wins still stands).
If we can do that, oye, we win it all


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The Cleveland Orchestra, in partnership with the 2014 Gay Games, in Northeast Ohio, will host a kick-off welcome at Blossom July 27.
The concert, Broadway Standing Ovations, conducted by Jack Everly, includes Broadway highlights from The Phantom of the Opera (featuring Broadway's "Phantom" Ted Keegan), Wicked, Rent, Les Miserables, and more. A special promo code for discounted tickets is available for the concert through the GG9 website, www.2014gaygames.com.
The 2014 Gay Games presented by the Cleveland Foundation takes place Aug. 9 through 16 in venues around Cleveland and Akron. More than 35 sports and culture events will Also, during Games Week, The Cleveland Orchestra takes up the entertainment baton at Severance Hall for a special Summers@Severance concert on Aug. 15. The all-Beethoven concert, conducted by Jahja Ling and titled "The Beethoven Experience," features pianist Orion Weiss performing in Beethoven's Choral Fantasy with the Blossom Festival Chorus. The concert features a pre-concert "happy hour," an early start time of 7 pm for the performance, with musical selections running about an hour, followed by a casual post-concert "conversation and celebration" on the front terrace of Severance Hall. Specially discounted tickets for this are also available by obtaining a promo code through the GG9 website www.2014gaygames.com.


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Posted 5 years ago
(292 items)
This piece is a real art deco styled battery charger. We bought it (no wonder I am broke) at an antique flea market. No cables attached to make it function. If it did and given the quality of goods at that time, I would bet it would work.


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Black Ninja!
Black Ninja!
Super Member
Fresh Member
Fresh Member
Senior Member
Fresh Member
Getting A Reaction
So this blog will be looking at gimmicks and getting a character over. In today's WWE it doesn't matter if you're the best wrestler, you need to be the overall package. After this its up to creative to give the wrestler a gimmick that will get them over. Now, today we have lots of wrestlers and they all seem to be the same. Dolph Ziggler, The Miz, Jack Swagger, Antonio
Haven't blogged in a while so bear with me but I thought this would be a nice easy topic to get me going again so without further ado, here we go!
In this blog, I'll be looking at who I think would make a good champion going into the future for each belt in order to a) bring prestige back and b) to have a memorable/entertaining reign.
Divas Championship
So we start
In this blog I'll be looking at the 2013 Royal rumble and more specifically I'll be looking at who's most likely to win it and a few possible scenarios that people have been discussing.
Firstly, I'll be looking at the top 5 contenders that I think have the most chance of winning the Rumble.
John Cena
John Cena, always a major talking point amongst the IWC and the recent
Hi, this blog will be my booking of Wrestlemania 29; I have tried to make it as realistic as possible whilst still having good matches, hope you'll enjoy!
UFR 4 – MVP vs. Matt Hardy
Meant to do this blog a few months ago but never got round to it for a few reasons. My new keyboard came today and what better way to try it out then writing a blog. The problem I had with writing this blog was that it's very hard to summarize this feud. Each of these blogs so far have taken well over 2 hours as I don't copy and paste from Wikipedia and I watch


text: Farmers are given the task of protecting and perpetuating the productivity of land and its natural resources. Those who rely on the soil for their livelihood are taking care of the land today and for future generations. I recently ran across an article in my insurance newsletter entitled, "A greener green," eco-friendly ways to get the lawn you want. While the target audience was not farmers, it gave credit to the green habits of those in agriculture. When the average consumer requests food produced without excess chemical pesticides and fertilizers, they should turn and look at their personal use of pesticides and fertilizers. Making their homes and lawns more attractive with these aids is commonplace. According to the National Academy of Sciences, the average home owner uses 10 times more chemical pesticides and fertilizers per acre than the average farmer. Those stubborn weeds in the driveway or the bugs that seem to never go away often get a quick dose of store-purchased chemicals. Those chemical pesticides can also filter into waterways. So, while negative attention is often directed to farmers, we can be assured that we are using far fewer chemical pesticides and fertilizers than the typical home owner. The article suggests that the home owners switch to animal manure and coffee grounds to replace chemical fertilizers. These are natural fertilizers and are generally less expensive than the chemical options. During the warm summer months, watering lawns and gardens can constitute 40 percent of household water use. The article suggested conserving rainwater in a rain barrel which can cost as little as $50. For those in agriculture, we have been using this practice for numerous years. Many dairy operations have gutter systems installed on their buildings which channel rainwater to holding tanks to be used later to rinsing corrals, flushing lanes, and irrigating. Water on many operations is recycled and reused numerous times. So, practices the typical home owner is just starting to implement, the farmers has been doing for decades. Farmers are the original stewards of the land. Because they live on that land (or very close to it), they want to protect its natural resources, too.


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Topic: Introduction
Hi everyone! My name is Patricia and I recently had surgery for cholangiocarcinoma, intrahepatic (in the liver). The doc feels they got it all; had wide margins and clear lymph nodes.
I'm so glad there is a place like this to talk to people who have similar experiences.


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Speak with a lighting specialist
Weekdays 8am-7pm
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Select a bulb category to get started
The LED Authority
SKU: 410100 | Ordering Code: 7PAR20/END/F22 4200 DIM 6/1
Philips EnduraLED Brand DIMMABLE 7 Watt narrow flood lamp generates as much light as many 50 Watt traditional incandescent lamps. Can smoothly dim down to 10% power.
Perfect to use anywhere you are using a 50 Watt PAR20 incandescent lamp
No lead or mercury means easy and environmentally safe disposal
280 Lumens initial light output is comparable to most 50 Watt incandescent lamps, while saving 43 Watts in electricity
VERY long life - rated to still put out 70% as much light after 45,000 hours of operation as it does when brand new
Also, NOT RECOMMENDED for use in enclosed fixtures because heat buildup can shorten life. DO NOT "hot swap" this lamp. Turn off fixture before replacing existing bulb.
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Product Notes: Excessive or Continuous Heat Build-up will Drastically Reduce the Life of LED Products. Well Ventilated AND Open Fixtures Are Required for Proper Light Output and Product Life. DO NOT HOT-SWAP THIS BULB-Turn Off Power To Fixture Before Installation.
(based on 3 reviews)
of respondents would recommend this to a friend.
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As advertised
By AGC
From Seattle, WA
About Me Quality Oriented
Comments about Philips Lighting Company 7 Watt, 120 Volt DIMMABLE 45,000-Hr Cool White LED PAR20 Bulb:
Lots of light, great color temp.
Bottom Line Yes, I would recommend this to a friend
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(1 of 1 customers found this review helpful)
Better then expected
By Glavin Eye Center Optical
From LaGrange Park Il
The set of bulb I received worked like expected but at there cost we will replace as need.
Philips EnduraLED Performance
By BulbsBoss
From Massachusetts
About Me Bulbscom Staff
See all my reviews
The Philips 7 watt PAR20 LED delivers an amount of light similar to a 50 watt R20 incandescent even though the LED is rated for 250 lumens and the R20 incandescent is rated for 385 lumens. In this comparison the light of the LED is more concentrated than the incandescent. This particular LED is rated with a color temperature of 4200K, quite a bit higher than both incandescent (usually 2700K or less) and halogen (typically around 3000K). That means this bulb will deliver a much whiter, almost bluish light. Bottom line versus incandescent – while the LED delivers an adequate amount of light, the color temperature is very different from incandescent and has more similarity to the cool white fluorescent found in many office environments. Perhaps a better option for replacing an incandescent would be a warmer 2700K version of the LED while the 3000K version would be closest to a halogen.As expected, when compared to a 50PAR20 halogen (550 lumens), the 7 watt PAR20 LED (250 lumens) has noticeably less output. However, the visible difference is closer than the rated lumens would suggest. The 4200K color temperature is noticeably "whiter" than the halogen. The LED may be adequate in some applications where a 50PAR20 halogen is being used but considering the whiter light delivered by the LED, it may be a good idea to purchase one or two before making an investment in several.Dimming seems to be adequate though we recommend that users considering to put several LEDs on an existing dimming system proceed with caution and test the load ratings on their system to be sure the replacement LEDs are drawing enough current to allow the dimmer to do its job.
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Select your color/finish:
KOHLER Biscuit
US List Price:
(based on selected color/finish)
Enjoy maximum soaking comfort with the Ensemble whirlpool's sleek, ergonomic design. Built-in armrests and a contoured backrest are designed to fit the body's natural curves. Made of solid Vikrell® material, it delivers strength, durability and lasting beauty. The durable high-gloss finish provides a smooth, shiny surface that's easy to clean
- Oval bath with gently sloping backrest
- Made from solid Vikrell material for strength, durability, and lasting beauty
- Durable high-gloss finish provides a smooth, shiny surface that is easy to clean
- Adjustable flow control jets (color matched and factory installed)
- Pre-installed whirlpool pump - ready to connect to water
- Integral apron with removable access panel
- Easy to clean
The product was saved to your project folder.
*Due to the differences in monitors, technical factors, and characteristics of some of our finishes, the colors shown here cannot be represented with all their true qualities. The color tiles should only be considered a guide *All prices are Manufacturer's Suggested List Prices in U.S. dollars. The price you pay at your local supply outlet may be different than the Manufacturer's Suggested List Price. These prices supersede previous prices and are subject to change without notice. These prices do not include shipping. Any sales tax applicable will be added to the prices.


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A care home in Grassington has been praised by its residents for the care they receive.
They took part in Your Care Rating – the country's largest survey of care home residents – which found that Anchor's Gills Top performed above the national average.
The Scar Street home received an overall performance rating (OPR) of 904 out of 1,000. The national average was 872.
The nationwide survey is designed to give residents a voice, with more than 20,000 residents in 1,055 care homes taking part.
Sharon Slingsby, manager of Gills Top, said: "We're delighted with our results from the survey as it demonstrates how happy our residents are.
"All of our scores across the four main themes are high. It just goes to show that the reality of day-to-day life in a care home such as ours is very good, something which is often at odds with the public's perception.
"That said, we still want to get even better and the results give us crucial feedback on where we can build on our achievements.
"When choosing a home, families should always ask if it takes part in the Your Care Rating survey, as it is the best guide to show what residents actually think about the care they receive."
Resident Mabel Arnold, aged 105, who has lived at Gills Top for eight years, said: "I wanted to fill out the survey because it gives us residents the opportunity to provide feedback on the care we receive.
"I like living here because the staff are very caring and there are lots of meaningful activities organised for us.
"My favourite activities are socialising over lunch and the visitors that come, such as the Falconry Centre who brought birds of prey."


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Click play below to listen
live, or continue to the full site →
Press play for live audio stream.
Our video is only live during our live hours, 7-10pm Eastern, Mon-Sun. You can watch us on YouTube during our live hours here. Or, just try our audio streams.
1-855-450-FREE or you can Skype us at LRN.FM
Usually no, but it is possible.
Use the client on this page or the full screen chat. Alternately, you can IRC to irc.mixxnet.net, channel #LRN. Finally, if you would prefer a no-frills webchat client, you can use this one.
There are, as of March 2014, on our Youtube channel. You can also find any audio episode dating back to late 2006 via our MP3 Archives.


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Surrounded by more than a dozen visitors, Vista Verde Middle School math teacher Alma Picazo looked relaxed as she continues with class. She wanted her eighth-graders to simplify the square root of 16 over 100, a problem neatly scribed on an electronic board. Below the question, she's written four different answers.
After a couple of minutes of thinking time, the students entered their vote on handheld devices. Their responses appeared on the board immediately.
"What do you have to do when you have a fraction?" Picazo asked. "Simplify."
The Greenfield Union School District has invested about $600,000 in technology upgrades in the past couple of years, said Superintendent Trevor McDonald. The money has come from a federal School Improvement Grant and the district's general and categorical funds.
The investment in technology — and Vista Verde's climb on California's academic performance ladder — prompted Assemblyman Luis Alejo, D-Watsonville, to declare the school the "most technologically advanced" in Monterey County.
"With the use of technology, Vista Verde Middle School has successfully led the way in academic improvement, gaining a 57-point jump in the API score, which is the largest improvement of any middle school in Monterey County," Alejo said Friday at a press conference at the school. "That deserves a good recognition."
In this day of all things digital, districts across Monterey County are pouring enormous amounts of money into upgrading their technology, in and out of the classroom.
Since 2009, the Monterey Peninsula Unified School District has spent between $15 million and $17 million on technology upgrades, said Ryan Altemeyer, director of information technology. More than half of the funds came from Measure P, the bond approved in 2011.
Some of the money has been used to purchase computers. MPUSD now has close to 4,000 computers districtwide, up from 2,175. That's about one computer for every 2.5 students. The money has also been used to upgrade the fiber-optic system for faster Internet access at most schools.
But when it comes to technology in education, experts say it's not just the hardware that should be taken into consideration. It's how that technology is deployed in the classrooms: Are computers being used for doing "drill and skill work" in preparation for tests and quizzes? Or are students exploring, creating and being allowed to think?
"When kids' hands are on the keyboards, what drives their time and their tasks?" said Natalie Bernasconi of La Paz Middle School in Salinas. Bernasconi is a Google-certified teacher, meaning she completed a technology training academy sponsored by the Internet giant.
California Superintendent of Schools Tom Torlakson appointed a group to develop a state plan to incorporate technology in the education system. The Education Technology Task Force drafted their recommendations in a 35-page memo delivered last summer, with recommendations grouped in four areas: learning, teaching, infrastructure and assessments.
The group, chaired by CSU Monterey Bay Professor Emeritus John Ittelson, recommends rewarding teachers for using technology in the classroom and looking for ways to implement online learning, among other things.
New technologies are changing learning in such profound ways that asking what a technologically advanced classroom is may not even be the right question, Ittelson said.
"We're going to have a major shift on what it means to be in school or go to school," he said. "Classrooms are going to look a lot like what they do now. But what students do and what they carry in their backpacks is going to change. In the old classroom you have test bubble sheets, you hand-write and have textbooks. In the new classroom you have all that not only integrated, but in a mobile device you can take anytime any place."
Carmel Unified School District has been making significant technology upgrades in the past few years, although it's difficult to put a price tag on them, said Chief Technology Officer Paul Behan.
Teachers have embraced the technology, he said.
"We're seeing teachers more enthusiastic, even their giving up summer time to do training," he said.
The district, whose computer-to-student ratio is close to the 1-to-1 state goal, uses Google Docs as a writing tool. With Google Docs, an online system for storing documents, students can share their writing with the teacher and each other, amplifying opportunities for editing.
"While students are writing in class, the teachers are on their computer, digitally watching over their shoulders," Behan said. "It's immediate feedback."
California as a whole has not adopted technology at the speed it should, Behan said, but that's likely to change with the implementation of Common Core standards, which require students to use more analytical skills and computer-adapted testing.
"It's a more efficient way to test and it's another way to keep us moving," he said. "You can save a lot of paper and give students access to a lot of kinds of tools."
Greenfield Union officials purchased 800 computers in the past couple of years, half of which were destined for Vista Verde. Technology use in the classroom varies, Principal Scott Smith said, with about 70 percent of teachers using technology one way or another.
Eighth-grade study skills teacher Cindy Dake leads a class where students can take online programs to strengthen their math, English and "business" skills such as typing, computer basics and word processing.
"Everything is really directed individually to the students' needs," Dake said. "... The English and math program help back up their regular math and English classes and give them a little extra push and a different way of learning."
Alma Picazo, now in her seventh year of teaching, sees the advantages of using technology to better detect who among her students has mastered concepts and who needs work. With her electronic slateboard, she can move around the classroom and keep a closer eye on students who would otherwise get distracted.
"I've seen the difference with student participation," she said. "Before, the response could be a shared idea, and with this technology it's very specific in connecting what students are doing."
Claudia Meléndez Salinas can be reached at 753-6755 or email@example.com.


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Your voices have been heard, and your votes counted. We have our eight winners for the FIFA Confederations Cup Russia 2017 Be There with Hyundai Contest!
Join us for the 2017 season of FIFA Predictor. Prizes for this season include signed photographs and national team jerseys signed by stars like Luka Modric, Marta, Xavi, Gabriel Batistuta and David Trezeguet! Our Grand Prize includes a trip to watch a match at The 2018 FIFA World Cup Russia!
Play FIFA Ultimate Trivia and you could win a Grand Prize package that includes signed national team jerseys, autographed photos and adidas footballs!


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Joined: over a year ago
Last on: online now!
Blackburn Biker
50 years old, Gay
4 great reasons to join:
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I have a business trip down to Nashville for a conference that lasts 3/22 to noon on 3/25, so I'm getting on a 5:25 a.m. flight on Saturday to get there in time to play Saturday.
I would prefer not to have to rent a car if I can help it. I am hoping for a local who wants to play a full day of disc golf on Saturday, 3/22. My flight arrives at BNA at 8:05 a.m., and I'm free all day. Any takers?
I will be happy to cover gas money, lunch, and bring a favorite disc or two as thanks for anyone willing to help show me around. Just let me know what you throw.
Also, on Wednesday, 3/25, my meetings end at noon, but I scheduled the latest flight possible -- 7 p.m. out of BNA -- so I've got all afternoon to throw. I'm hoping to find a local who wants to play a couple of rounds at Seven Oaks Park that afternoon, since it is right next to the airport. I can cab out to the course from the hotel and meet someone (I'll have bags with me) if they can give me a ride to the airport ~5 p.m. after a couple of rounds. Or if someone doesn't mind coming into the city, I'll be at the Renaissance Hotel in downtown -- about 6.5 miles from the course.
Same thing goes -- I'll be happy to cover gas money, lunch (Chick-Fil-A:)), and bring a disc or two as thanks. Just let me know your favorites.
I appreciate the help to all the locals. Course suggestions are also welcomed, though I imagine whatever locals are willing to help out will have their own ideas on what is best to play and what time frame we can hit everything.
For Saturday, I'm totally game to play 'til dark. A 100+ holes in a day is fine with me.
If you think you can help, please PM and I'll send you my e-mail and cell phone and we can work out details.
I have never played disc golf in Nashville, and I'm very excited to get down there -- I've heard GREAT things about some of the courses. For what it's worth, I play Pro (~970 golf), but am always happy to play with anyone who is out there to have fun. Skill isn't nearly as important as attitude to whether or not I enjoy playing golf with someone.
I don't know if it's possible, but if someone wants a marathon day, I would LOVE to play a Saturday loop that hits Cedar Hill, Sharp Springs, Sanders Ferry and Crockett Park. Then I can hit Seven Oaks on Wednesday and have played all the courses I've heard rumors about in Nashville.
Anyway -- locals, please let me know if you can help out. Thank you all so much.


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The cost of the American Legion license plate includes vehicle registration fees and taxes, a group fee of $10, and an administrative fee of $15.
This plate can be ordered through myBMV.com, at license branches, and other customer service locations. You will receive the plate in the mail within 14 days.
You may display this plate on passenger cars, trucks up to 11,000 pounds, and recreational vehicles.
American Legion Department of Indiana
777 North Meridian Street,
Indianapolis, IN 46204
Your plate should have stickers showing the day, month, and year of your next registration renewal, and the county in which your vehicle is registered. Indiana law prohibits license plate frames or covers that obscure stickers, text, or numbers on your plate.


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iHerb Customer Reviews
Highly Recommend
Verified Purchase
Highly Recommend
Results after less than a week! Increased desire, lubrication, quickened response time. Valuable for women experiencing lowered libido due to perimenopause or menopause. Definitely worth it!
Was this review helpful to you?
Highly Recommend
Posted by iHerb Customer on Jan 13, 2008 | Verified Purchase
Results after less than a week! Increased desire, lubrication, quickened response time. Valuable for women experiencing lowered libido due to perimenopause or menopause. Definitely worth it!
Posted by iHerb Customer on Nov 21, 2008 | Verified Purchase
I was skeptical, but the effects have been dramatic!Increased lubrication, increased desire, enhanced orgasms -- I'm impressed & my husband is thrilled! I have been taking between 2 to 4 gel caps per day over the last 2 weeks -- I began noticing improvement after the first week & the effects have been steadily increasing. Those who've written in expressing disappointment in this product, might try playing around with the dosage a little -- everyone's different, of course, and every product won't have the same effect on every person -- but I noticed a big difference when I increased my daily dose from 2 to 4 gel caps.
This Works!
Posted by iHerb Customer on Apr 04, 2008 | Verified Purchase
As a 42 year old woman, I don't want to be without this product. It does what it claims to do.
Sleep Well - Feel Great
Posted by iHerb Customer on Mar 13, 2008 | Verified Purchase
In my 40's I had breast cancer which means NO HRT! Period. Full Stop. I was not sleeping well at night years after this. I tried the product and sleep like a baby again and feel great. I've been using it for a number of years now with no ill effects at all. Thank you Irwin Naturals for such a lovely product and a big thanks to iHerbs for getting it to me at a much reduced price than I can buy it locally.
Wonderful Enhancer
Posted by iHerb Customer on Mar 26, 2007 | Verified Purchase
I decided to take this product because I was not physically experiencing the level of excitement that I was mentally feeling. This product changed that for me!
It works
Posted by iHerb Customer on Mar 10, 2010 | Verified Purchase
I bought this for my wife; she had never tried any herbal supplements to improve things "down there," although I have tried numerous products and enjoyed the benefits. For about three weeks she only took one pill every morning to give her system time to adjust (this is the "maintenance" dose). After that time, she took 2 or 3 pills in the evening about two hours before sex. And, according to her, it improved sensitivity, lubrication, and gives "overall enhancement." It also helps to reduce the time her body needs between orgasms. We will definitely be ordering again, and iHerb is the best.
Great Stuff !
Posted by iHerb Customer on Jan 13, 2010 | Verified Purchase
I got this for my wife and I must say that it does what they claimed. Now she seems more responsive intimately and very wet !! It takes time before it kicks in after taking for about 2 weeks or so.
It WORKS!
Posted by iHerb Customer on Oct 02, 2010 | Verified Purchase
I started taking just one a day to see if I would notice a change, and after about a week it began kicking in. The only problem is my man's on the other side of the world! Seriously, I'm going to have to quit taking it or I don't know if I can be held responsible for what happens!
Really works!
Posted by iHerb Customer on May 21, 2010 | Verified Purchase
All I can say is this really works. Take a couple of hours before sex and you will be nice and ready when you need to be!
Works for me
Posted by iHerb Customer on Dec 06, 2010 | Verified Purchase
I found this supplement really does make me feel better overall, and for the purpose for which it is intended. My dietary disclaimer: I drink no sodas, eat little meat, and no dairy. These gelcaps didnt cause me any nausea, and definitely improved overall sense of wellbeing/libido.


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Keep kids learning
Worried your kid forgets everything they've learnt when not at school? Here's how to keep their brain sharp. more
Colic is the term that is used to describe continued unsettled behaviour and fussiness in a young baby. It's probably one of the most frustrating and upsetting problems of infancy - for parents and baby alike - and is equally common in breastfed and bottle-fed babies.
While much has been written about colic, research now suggests that colic doesn't actually exist - instead the unsettled behaviour is part of your baby's normal development and only time will help resolve it.
While there are some babies who do display colicky symptoms because of true medical problems, for the greater percentage of babies, the source of their unhappiness and discomfort is mysterious - there just aren't enough babies with lactose intolerance to explain away the number of babies who suffer from colic.
Maternal anxiety can't cause colic. It doesn't matter how confident you are as a parent - colicky babies can happen to the most calm and laidback of parents. Try not to take the crying personally and remember that your baby will (eventually) stop - it's just a phase he's going through.
Studies show that it is common for a normal baby to be unsettled for approximately three hours a day (and some can be a lot more than this!) The unsettled behaviour generally peaks at about six weeks and then gradually lessens in the weeks to come.
This article was written by Ella Walsh for Kidspot. Sources include Raising Children Network. This article was created for Kidspot - Australia's parenting resource for toddlers.
Last revised: Thursday, 19 June 2008
This article contains general information only and is not intended to replace advice from a qualified health professional.


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Brad Thorn, a World Cup-winning former All Black, has returned from his stint at Fukuoka in Japan and will join current internationals Tony Woodcock and Ma'a Nonu at the Highlanders from Friday, the latter pair making the shift from the Blues.
Joseph admitted his squad, which also features the likes of All Blacks Ben Smith, Hosea Gear, Aaron Smith, Andrew Hore and Jarrad Hoeata, is one of the strongest he has coached.
"To be really honest I think that's why we've been able to change the perception of the Highlanders," he said.
"In recent years there hasn't been on paper a really good team and because of that [recruitment] and the fact that we've been able to beat most of the top teams in the last two seasons, it gives us credibility. It gives us more expectations from our support base and we're just going to have to meet those."
Asked if that brought different pressures, he said: "I'm sure it does ... We went out quite aggressively trying to get a better quality of player and in many ways we achieved that. Turning what I guess is potential into profit is what my job is and I'm finding that exciting, but many teams have been in this situation before and haven't been successful and I guess that's the challenge for me and my coaches."
The arrival of Thorn, a 37-year-old who has won most things in his career, including a Heineken Cup with Leinster during a remarkable loan period from the Fukuoka Sanix Blues, will be hotly anticipated south of the Waitaki River.
The former Crusaders lock has opted to see out his rugby career in Otago where it all began and will bring a new steel to what was already a competitive pack. Likewise, the addition of loosehead prop Woodcock could also do wonders.
"Thorny will bring a different level of expectation to the team," Joseph said.
"For me, what I saw in Japan, his presence and ability ... he puts a lot of onus on himself to front up and be professional all the time and that can only be good for any team. I'm really excited about Thorny being a part of it.
"The likes of his presence especially in the pack with Woody, it gives our pack not only credibility but also confidence."
The All Blacks aren't required to report for their Super Rugby franchises until next week but all the Highlanders will be on deck on Friday for an important pre-season event - a 25km hike in the wilds of Greenstone Valley west of Lake Wakatipu near Queenstown.
"It gives us an appreciation I guess of the land and people we represent in the deep south. It's worked bloody well for us in the past," Joseph said.
Now for Joseph's not-so-good news. The injury curse which has afflicted him during his two seasons at the Highlanders has already struck. Options at loose forward could be an issue, with Doug Tietjens rupturing his Achilles last week playing touch, Nasi Manu pulling a hamstring and Jack Paringatai breaking a hand. Otago loose forward Paul Grant has been called in as cover.
Wing Declan O'Donnell dislocated a shoulder with Joseph's Maori team in the United Kingdom and has been replaced by Maori fullback and former Chief Trent Renata.
Back utility Tamati Ellison could return later this year after shoulder surgery and first-five Colin Slade is making a careful comeback after a catalogue of groin issues.
Joseph can only laugh about his already bulging casualty ward, safe in the knowledge he has some big guns coming and the fact the season is longer than it used to be.
- Patrick McKendry of APNZ


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About: Matthew Boyer
- Website
- http://www.gravytrainproductions.com
- Profile
- Join me on Twitter, Facebook, & Google+. Matthew Boyer is the lead wrangler when it comes to bringing together the best writers and websites for the Gravy Train Productions entertainment news network. Aside from spending most his time scavenging the 'interwebs,' Matthew enjoys relaxing with his wife and two dogs in the suburbs of D.C.


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Long Legs
You're the envy of many, but sometimes finding fashion that fits is not easy. You may have great legs and want to show them off, or you may need to create proportion with the rest of your body. Look for brands with longer leg lengths, and work to show off those legs with a short hemline or bold patterns. Balance with a low waistline, longer tops, cropped pants or knee length dresses. We've made it easy for you by highlighting the pieces in our range that will flatter long legs.View our styled outfits


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Of course, silage management is important. But it's not always easy to quantify just how important. To illustrate the effects of silage management on your profitability, check out this spreadsheet, developed by Brian Holmes, University of Wisconsin ag engineer.
It has recently been updated and is designed to help you determine the value associated with dry matter and quality losses from harvesting, storing and feeding forages.
For more information go to http://tinyurl.com/5s2bk2q


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NEW YORK Barnes & Noble announced that it has introduced a textbook rental service through BN.com, making the company the first full-service textbook provider to launch such an offering. The company also announced that it has made available NOOKstudy by Barnes & Noble, its new, free, innovative study platform and software solution that gives college students the freedom and flexibility to access e-textbooks, other digital content and organizational tools to learn more efficiently, collaboratively and across content sources and formats, using technology they already own -- their PC or Mac.
The new textbook rental option at BN.com features thousands of the top textbooks at up to a 60% discount, the company reported.
"As leaders in the college bookselling arena, we aim to deliver college students the greatest choice, flexibility, savings and value when it comes to their textbook, reading and study needs," said Tracey Weber, EVP textbooks and digital education for Barnes & Noble.com. "With new, used, rental and digital textbooks, we offer students across the country the ability to choose the formats that are best for them -- whether they prefer digital, physical, renting or owning."


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Claude Lanzmann Shoah Collection, Interview with Filip Müller
Collection Title:
Claude Lanzmann Shoah Collection
Event Date:
US Holocaust Memorial Museum & Yad Vashem & State of Israel
Lanzmann's original transcript
English translation of transcript by USHMM
As a member of a Sonderkommando unit in Auschwitz Filip Müller worked in the crematorium. He describes the gassing and cremation process in precise detail and with great pathos.
FILM ID 3206 -- Camera Rolls #1-4 -- 01:00:13 to 01:28:59
Müller recounts the first time he saw the gas chamber of the crematorium. Müller was a member of the Sonderkommando at Auschwitz. He was assigned to the Sonderkommando in May 1942, when he was 20, and worked as a Heizer, or someone who undressed the corpses (when they were clothed), put them into the crematorium, and stirred the fire while they burned.
FILM ID 3207 -- Camera Rolls #5-7 -- 02:00:16 to 02:28:46
Müller talks about what he witnessed when he worked in the crematorium. He describes how the SS men lied to the prisoners in order to keep them calm. The SS told the prisoners that everyone would be assigned a job, that there was plenty of work, but that they needed to be deloused first. Lanzmann asks Müller whether people went into the gas chambers willingly. Müller says that force was always used on the prisoners. He tells of a woman who tried to warn the other prisoners about what would happen to them. Müller says that most people did not want to listen to what the woman was telling them. Müller speaks briefly about the crematoriums he worked in at Birkenau.
FILM ID 3208 -- Camera Rolls #8-11 -- 03:00:16 to 03:34:16
Lanzmann asks Müller to talk about Crematorium II and the Auskleidungszimmer (changing room) at Auschwitz. Müller also talks about Crematorium V where he worked most often. Lanzmann and Müller look at a book of photos and drawings together. Lanzmann asks Müller about the geography of Auschwitz, the selection ramp in relation to the gas chambers, and the living situations of the Sonderkommando members, who were isolated from the rest of the camp inmates.
FILM ID 3209 -- Camera Rolls #12-14 -- 04:00:19 to 04:28:42
Lanzmann and Müller continue to look at the book of photos and drawings and Müller talks more about the crematoriums at Auschwitz. Lanzmann asks Müller about whether suicide was common among the Sonderkommando. Müller talks about whether prisoners at Auschwitz knew what was about to happen to them.
FILM ID 3210 -- Camera Rolls #15-17 -- 05:00:11 to 05:26:56
At one point, seeing a group of his Czech countrymen go into the gas chamber while singing the Hatikvah and the Czech national anthem, Müller decided to die with them because he felt that there is no reason for him to live any longer. He had also learned a few days previously that the resistance had decided to postpone the uprising yet again. However, a girl named Jana saw him and pushed him out of the chamber, telling him he needed to live to tell the story of what happened to the Jews. Jana also told Müller that he must take a gold chain that she had hidden and give it to her boyfriend Sascha, a Soviet POW, as a last greeting from her. Lanzmann asks Müller to tell him the story of the 600 Jewish boys whose story was recorded by a man named Zalman (?) Loewenthal. Müller reads the story from a manuscript, almost breaking down at one point. Many of the 600 boys were savagely beaten to death by SS men.
FILM ID 3211 -- Camera Rolls #18-21 -- 06:00:12 to 06:31:57
Müller finishes the story of the 600 boys. He says that the members of the Sonderkommando slept in the crematoriums. Lanzmann asks Müller how it was possible to survive in an atmosphere where death was so pervasive. Müller says that he does not think that the desire to survive was necessarily a Jewish characteristic, but rather a human characteristic.
FILM ID 3212 -- Camera Rolls #22-25 -- 07:00:19 to 07:28:58
Lanzmann asks Müller to talk about surviving the selection process of the Sonderkommando. Müller says that at the time, the effects of his work felt more physical than psychological.
FILM ID 3213 -- Camera Rolls #26-28 -- 08:00:17 to 08:33:38
Müller talks about the resistance movement in the camp and some of their plans, but says that the leaders of the resistance never thought the time was right to stage an uprising. He describes the October 1944 uprising and how it happened somewhat by chance.
FILM ID 3214 -- Camera Rolls #29-31 -- 09:00:10 to 09:31:29
Almost all of those who revolted were killed after the suppression of the uprising. He says that the members of the Sonderkommando were nervous when they heard of Himmler's 1944 order to stop mass exterminations at Auschwitz because they didn't know what would become of them. Luckily, the SS men who controlled their fate were equally confused. In January 1945 the prisoners could hear the Soviets fighting the Germans only a few kilometers from Auschwitz. Müller was evacuated and marched west. He ended up at Mauthausen and was liberated by the Americans on 4 May 1945 in Gunskirchen, a sub-camp of Mauthausen. Lanzmann asks Müller about the Kapos who worked in the Sonderkommando. Müller responds that they were for the most part good people, many of whom participated in the resistance. He says that the legend of the evil Kapos did not really apply to those Kapos in the Sonderkommando. He talks about how the prisoners of Auschwitz stopped being afraid of death, because death was inevitable, but that they still cared about the kind of death they were going to suffer. For example, a woman might chose willingly to go into the gas chamber rather than have to witness the shooting of her child. He describes the stages of death in one who dies by breathing Zyklon B gas. He speaks about his own father's death and the lives of the religious Jews in Birkenau and that they attempted to maintain some semblance of religious life. The end of this tape contains short, mute clips of Lanzmann and Müller.
FILM ID 3215 -- Coupes #1A,1B,23A,32-37 -- 10:00:15 to 10:11:25
Close ups of two photographs. A close up of the tattoo on Müller's arm. Shots of Lanzmann listening and taking notes on a pad of paper. An over the shoulder shot of Müller and Lanzmann talking.
The clips that stream on the Steven Spielberg Film and Video Archive online catalog (www.ushmm.org/online/film) correspond to the following Film IDs and time codes. Go to collections.ushmm.org/search to watch full Film ID reels -- the more complete outtake interview.
Clip 1, Film ID 3206, 01:19:20 - 01:27:14
Clip 2, Film ID 3207, 02:09:09 - 02:24:48
Clip 3, Film ID 3209, 04:00:14 - 04:19:05
Clip 4, Film ID 3210, 05:04:30 - 05:18:15
Clip 5, Film ID 3213, 08:20:35 - 08:32:16
Filip Mueller appears in "Shoah." Interview segments that appear in the final film are NOT available at the USHMM. The Claude Lanzmann Shoah Collection at the USHMM contains only the outtakes from the film. Outtakes are sections of a movie that are filmed but not used in the final version.
Image Quality:
Biography / History:
Claude Lanzmann spent more than ten years searching for survivors, perpetrators, and eyewitnesses for his nine and a half hour film "Shoah" released in 1985. Without archival footage or dramatic enactment, "Shoah" weaves together extraordinary testimonies to render the step-by-step machinery of the destruction of European Jewry. Critics have called it "a masterpiece" and a "monument against forgetting."
Accession Info:
1996.166 The United States Holocaust Memorial Museum purchased the Shoah outtakes from Claude Lanzmann on October 11, 1996. The Claude Lanzmann Shoah Collection is now jointly owned by the United States Holocaust Memorial Museum and Yad Vashem - The Holocaust Martyrs' and Heroes' Remembrance Authority.
Claude Lanzmann
Production Date:
Claude Lanzmann
Original Format:
16mm original color camera negative; 1/4 inch magnetic audio track; 16mm image and sound rushes
USHMM Format:
16mm; 1/4 in audio; DigiBeta; Betacam SP; VHS
Time Code:
Created by Claude Lanzmann during the filming of "Shoah," used by permission of USHMM and Yad Vashem


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TWO people were killed in a car crash on the A34 near Littleton last night.
A 70-year-old man and a 69-year-old woman were travelling southbound on the A34 when their car careered off the road, at Three Maids Hill, just after 6.30pm, ending up on its roof.
One passenger was thrown from the vehicle, a red Ford Fusion, while the other had to be cut free from the wreckage.
Police confirmed this morning that the couple were from Fareham.
The woman was pronounced dead at the scene and the man, who sustained serious injuries, was taken to Southampton General Hospital, but died a short time later.
The road was closed until the early hours of this morning as officers carried out their investigations to establish what caused the car to come off the carriageway.
It is not believed that any other vehicle was involved.
The road closure, between the A303 at Upper Bullington and the A33 at Kings Worthy, caused traffic disruption for hundreds of motorists heading south, as drivers were diverted to the A303 north, to get onto the M3.
Police are still trying to identify the victims and trace next of kin.
Anyone who witnessed the collision is urged to contact PC Matthew Clayton at Whitchurch Roads Policing Unit on 101 quoting Operation Agate.


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There is one of my guys I wanted, I didn't want to give DC up for him. But, he is worth it!
Now if they just trade Hans for Corey Brewer and pick up Brand!
Marc Stein @ESPNSteinLine
RT @DraftExpress: Ian Mahinmi (4 yrs, $16M) to Indy in sign-and-trade w/Dallas. Darren Collison and Dahntay Jones to Mavs (TRADE CALL IN AM)


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Story Ideas in Fairfax County Government
Office of Public Affairs
12000 Government Center Parkway, Suite 551
Fairfax, VA 22035-0065
May 15, 2003
Story Ideas in Fairfax County Government
The Fairfax County Office of Public Affairs provides a summary of news briefs designed to inform the media about great story ideas in Fairfax County government. The information provided gives the background on a newsworthy story as well as the contact information to provide more information, interviews, etc. For additional questions on the Future Features service, contact the Office of Public Affairs at 703-324-3187, TTY 703-324-2935.
Olympic Cycling Hopeful
Todd Roberts, master planning project manager with the Fairfax County Park Authority and ranked 13th nationally in amateur cycling by the U.S. Cycling Federation, hopes to make the U.S. Olympic Cycling Team. Roberts, a serious cyclist for many years, has entered more than 350 races and holds the 2002 Virginia State Cycling Championship. Having earned a place in the Elite level of the amateur category qualifies Roberts for the Olympic trials next year. Each day he begins a conditioning program that starts at 4:40 a.m., followed by a full day of work, a workout at the employee's fitness center and at least four hours of cycling training in the evening. Roberts plans to go to Holland in October to compete on the European cycling circuit to better prepare himself for the Olympic cycling trials. For more information, contact Judy Pedersen, public information officer for the Park Authority, at 703-324-8662, TTY 703-324-3988.
Making Democracy Work
The strength of a democracy depends on the level of involvement of its citizens. A rewarding way for citizens to get involved in the democracy on which our nation was founded is to serve as an election officer. Approximately 2,500 officers are needed to help staff Fairfax County's 225 polling locations for every general election. General elections are held every year on the first Tuesday after the first Monday in November. If you would like to serve as a Fairfax County election officer or if you would like more information, please call the Fairfax County Electoral Board at 703-324-4735, TTY 703-324-1877, or visit www.fairfaxcounty.gov/eb.
Tim Harmon 5K
Building on the success of the past three years, the fourth Annual Tim Harmon 5K is scheduled for Saturday, June 21, at 8:30 a.m. at the Fairfax County Government Center. The morning will feature awards to the top three finishers overall and to the top three finishers in numerous age categories. There will be food, T-shirts and live classic rock music performed by the Sock Monkeys. In addition to runners and walkers divisions, there will be divisions for county employees and baby joggers. The 5K is sponsored by the Fairfax-Falls Church Community Services Board - Alcohol and Drug Services and many other organizations and businesses. Proceeds will go to the Hepatitis Foundation, Friends of Sunrise, Friends of Crossroads and the American Liver Foundation, Washington D.C. Metro Chapter. Tim Harmon was the director of the CSB Alcohol and Drug Services residential program until he lost his fight with hepatitis C in 1999. For more information or a registration form, call 703-318-7261, TTY 703-538-5292.
County Hires Environmental Health Entomologist
Fairfax County has hired Jorge Arias as its first environmental health entomologist to serve as the program coordinator and technical expert in the arbovirus control program with a special emphasis on mosquito abatement. Arias will be responsible for planning and administering comprehensive programs focused on monitoring and controlling diseases spread by insects. In addition to developing local programs, Arias will develop policies and guidelines that align with regional, state and federal recommendations to ensure a coordinated control effort and will serve as the county's technical expert on environmental health and public safety issues related to arbovirus control. Arias earned a Ph. D. in entomology from the University of California, Riverside in 1973 after receiving a Masters in Science from Whittier College in 1969. He has most recently worked with the Pan American Health Organization as the regional advisor in communicable diseases. For more information, contact the Office of Public Affairs at 703-324-3187, TTY 703-324-2935.


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I cut each piece of fish into strips just over an inch wide. You could cut the fish pieces lengthwise if you wanted longer sticks of fish.
Here's how my fish sticks looked ready to go into the oven. Bake at 475F/250C.
Whole Wheat Panko and Almond Crusted Oven-Baked Fish Sticks
(Makes 20-24 fish sticks, recipe adapted from Everyday Food: Fresh Flavor Fast.)
4 pieces of tilapia, cod, or halibut (about 20-24 ounces of fish)
1/3 cup whole wheat panko crumbs (or other whole wheat breadcrumbs would probably work if you can't find panko)
1/3 cup almond meal
1 1/2 tsp. Old Bay Seasoning (I used lemon and herb Old Bay, which is less spicy)
1 or 2 eggs (use two if your eggs are not extra large)
salt and fresh ground black pepper to season eggs
Use food processor or mini processor to buzz together the panko crumbs, almond meal, and Old Bay Seasoning (or mash together with mortar and pestle or crush with something heavy if you don't have a food process or mini processor.) Spray a baking sheet with nonstick spray or olive oil.
Beat egg, then season with a little salt and pepper. Arrange two bowls so you have a bowl with beaten egg and a bowl with the crumb mixture. One at a time, dip fish pieces first in the egg, then in the crumb mixture, turning over and pressing the coating on until they are well coated with the crumb mixture. Arrange fish pieces on baking sheet so they aren't touching.
Bake fish about 15-20 minutes, or until they are lightly browned and fish feels firm to the touch. (Actually cooking time will depend on the thickness of the fish pieces. I rotated the tray after ten minutes, and after 15 minutes I started pressing with my finger to see if the fish felt firm. Mine took exactly 20 minutes to cook, but I removed a few of the thinner pieces after about 16 minutes.)
Serve hot. This was good with Double Dill Tartar Sauce, or it could also be served with Market Street Grill Creamy Cucumber Sauce for Fish.
South Beach Suggestions:
Find More Recipes Like This One:
Nutritional Information?
More Ideas for Oven-Baked Fish or Fish Sticks:
Baked Tilapia with Onions, Peppers, Olives, and Feta from Kalyn's Kitchen
Baked Halibut with Sour Cream, Parmesan, and Dill Topping from Kalyn's Kitchen
Foil-Baked Salmon with Basil Pesto and Tomatoes from Kalyn's Kitchen
Make Your Own Homemade Fish Sticks from BlogHer.com (8 fish stick recipes)


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Choose My Plate To Kick-Start Your Health Routine This Spring
For years, the Food Pyramid, also called My Pyramid, was used to help people follow a balanced diet. Its replacement, called Choose My Plate, was introduced in 2011, along with updated dietary and exercise guidelines. The latest revision includes information on how to increase the amount of fruits and vegetables in your diet, as well as material on healthy and unhealthy fats and carbohydrate choices. Physical activity recommendations are also included. The recommendation to eat plenty of fruits and vegetables has remained constant with past dietary guidelines.
Your health care provider or a registered dietitian can help you improve your eating habits. You can also visit the USDA's website, which will calculate your daily calorie needs according to your age, gender, and amount of physical activity you get. The website also offers tips and suggestions on good nutrition.
Fiber may help protect you from diabetes, heart disease, and excess weight gain. Whole grains are a great source of fiber and antioxidants, so at least half of your daily grain servings should be whole-grain products. Choose brown rice and whole-grain bread rather than white rice and white bread since they are whole-grain products. One ounce equals 1/2 cup of cooked rice or pasta, a slice of bread, or 1 cup of dry cereal.
Tips: Start the day with oatmeal and end it with whole-wheat pasta for dinner.
Fruits and vegetables
Americans average 4.7 servings of fruits and vegetables a day. That may not be enough to prevent cardiovascular disease, diabetes, and certain cancers. As a reference, a 2,000-calorie diet should include nine servings, or 4.5 cups, of produce a day. Aim for variety by including dark green, orange, red, and yellow veggies, as well as starchy ones such as potatoes. Consume peas or other legumes several times a week.
Tips: Top cereal with fruit. Snack on precut veggies.
Although sugar is a carbohydrate, it offers few nutrients and is loaded with calories, also known as "empty calories." Many people seem to have a sweet tooth--and the waistline that goes with it. Americans average 31 teaspoons of added sugar a day. Approximately one-third of all that sugar comes from soft drinks. If you drink soft drinks, focus on decreasing your consumption.
Tips: Drink water and beverages without added sugar. Share high-calorie desserts or, have fruit instead.
The calcium and vitamin D in milk-based products help keep bones strong. The guidelines recommend drinking 3 cups of nonfat or low-fat milk a day. Low-fat yogurt and cheese are good choices, too. Children younger than age 2 years need more fat in their diet, so they should consume dairy products made from whole milk.
Tips: Stir some nonfat milk into your daily cup of coffee. Have a low-fat yogurt as a snack.
Foods that consist of meat, poultry, and seafood are all a part of the animal protein group. Beans and peas, eggs, processed soy products, nuts, and seeds are also considered protein foods and should be eaten along with meat products for your protein source.
Tips: Including other sources of protein will provide fiber and vitamins lacking in animal sources of protein and will reduce your fat intake.
Only 20 to 35 percent of your daily calories should come from fat. Less than 10 percent of that should be from saturated fat. Red meat and full-fat dairy products are common sources. Aim for less than 300 mg of cholesterol a day and as little trans fat as possible. Limit processed foods that are made with trans fats. Consuming a lot of saturated and trans fats and cholesterol can increase your risk for heart disease.
Eat foods that contain healthier fats, such as certain oils, fish, and nuts, in moderation. Their polyunsaturated and monounsaturated fatty acids help protect the heart, but are still high in calories.
Tips: Use canola oil or olive oil for cooking. Sprinkle almonds on salads.
Sodium and potassium
Do you know why these nutrients are important? Too much sodium and too little potassium can lead to high blood pressure. Consume less than 2,300 mg of sodium a day, which is equal to 1 teaspoon of table salt. Avoid processed foods, which generally account for 75 percent of salt intake. Eat more potassium-rich fruits and vegetables, such as bananas, beet greens, baked potatoes, and lentils.
Tips: Buy low-sodium foods. Put away the salt shaker and don't add salt when cooking.
Alcoholic beverages provide calories without nutrition. Drinking too much increases your risk for liver damage, certain cancers, and accidental injury. The dietary guidelines address alcohol use specifically. Women should have no more than one drink a day and men no more than two. A drink is 5 ounces of wine, 12 ounces of beer or 1.5 ounces of distilled spirits.
Tips: Drink alcohol-free beer. Have sparkling water instead of wine. Have a wine spritzer made with half wine and half club soda.
Emphasis on exercise
You can help prevent diabetes, heart disease, and cancer by maintaining a healthy weight. To avoid extra pounds, you need to burn as many calories as you consume. For many people, that means eating less and exercising more. To prevent disease, be physically active for at least 30 minutes on most days. Work up to 60 minutes to lose weight. To keep it off, exercise for 60 to 90 minutes a day.
How to fit it in
These tips may help:
- Replace coffee breaks with 10-minute walks.
- Take the stairs, walk around the mall before shopping, or park a few blocks from work.
- Use a treadmill, stationary bicycle, or hand weights while watching TV.
- Rely on human power. Use a push lawn mower instead of a self-propelled model.
- Bike, skate, hike, or dance in your free time.
Tips for sticking with it
You can help make exercise become a habit:
- Start slowly. Give muscles and joints time to get in shape.
- Choose activities you enjoy so that you'll look forward to exercising.
- Combat boredom. Change your walking route, bike some days, and swim others. Try other forms of exercise, such as martial arts, Pilates, or another type of fitness class.
If you have a chronic illness, haven't been active in a while, or are age 40 or older, check with your health care provider before beginning any exercise program.


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Adrianza gets start at second
SAN DIEGO -- Ehire Adrianza, who went 3-for-3 off the bench Thursday against the Los Angeles Dodgers, started only his fourth game of the year, all at second base, in the Giants' series opener Friday night at San Diego.
Adrianza played shortstop almost exclusively during his eight professional seasons before this one. Nevertheless, said Giants manager Bruce Bochy, the 24-year-old rookie has adjusted smoothly to playing second.
"He has looked comfortable since Day One," Bochy said. "Going to his left or right, turning the pivot -- he has a lot of range, too."
Adrianza hadn't started a game since April 6 at Los Angeles.
Chris Haft is a reporter for MLB.com. Read his blog, Haft-Baked Ideas, and follow him on Twitter at @sfgiantsbeat. This story was not subject to the approval of Major League Baseball or its clubs.


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In only a few years, Society Original Products has gained a large following among streetwear enthusiasts due to its line of fresh tees, hats, pants, sweaters, outerwear, and more. Founder and streetwear veteran Marcel Angol started Society Original Products in 2007, and still conceptualizes and designs most of Society's gear. Angol is responsible for Society's signature logo, which serves as a metaphor for our "backwards" society. Society Original Products gear is made from high-quality fabrics, and is ideally suited to an active lifestyle. With a series of designs inspired by both popular and indie culture, Society's prominence in the streetwear scene will only continue to grow.
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