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Robertson and Delsing re-elected chair, vice chair of NWB
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Lavon Heidemann of Elk Creek in southeast Nebraska was appointed the 39th Lieutenant Governor of Nebraska Wednesday, replacing the disgraced Rick Sheehy, who resigned under rumors of dalliances with women.
Heidemann was a state senator for eight years, from 2005-13, where he chaired the powerful appropriations committee for six years. After his term in the Legislature was over, he was elected to the University of Nebraska Board of Regents.
Heidemann is a farmer, livestock producer and a volunteer firefighter, Heineman said.
Heidemann was born in Pawnee City and graduated from Elk Creek High School. He was a general foreman of a drilling company in Anchorage, Alaska from 1983 to 1995.
He has a long record of work with civic groups. He was elected to the Elk Creek School Board in 1996 where he served until he was elected to the Legislature.
He and his wife Robin have three children.
Im pleased Lavon has agreed to serve the people of Nebraska as the Lieutenant Governor, Heineman said. He is a proven, dedicated public servant.
I am excited for this opportunity to serve the people of Nebraska, Lt. Gov. Heidemanns said. Public service is something in which I believe deeply. I am looking forward to my time traveling our state, meeting with our citizens, visiting our businesses.
Heidemann has been active with a number of organizations, including the Midwest Council of State Governments, Agriculture Builders of Nebraska, Nebraska Cattlemen, Pawnee County Farm Bureau, the Southeast Nebraska Feeders and Breeders and the Elk Creek Young Mens Club.
He has attended the Midwest Council of State Governments Bowhay Institute for Legislative Leadership.
Whie he was in the Legislature, he received several honors, including the Leadership Award for the Association of Nebraska Ethanol Producers, 2012; recognition of Service, Nebraska State Volunteer Firefighters Association, 2011; Harold Sieck Public Official of the Year, The Arc of Nebraska, 2009; Leadership Award in Recognition of Outstanding Leadership in Agri-Business, Omaha Agri-Business Club 2009; Award of Excellence for Meritorious Service, Nebraska Cooperative Extension Association, 2009; and the Appreciation Award for Development and Funding of Education Center, Nebraska College of Technical Agriculture, 2009.
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MONTEREY 3' BENCHItem#: EAC-102240450 | Model#: LC816C
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Tranexamic Acid and Epistaxis in Hereditary Hemorrhagic Telangiectasia (HHT) (TAHHT)
This study has been completed.
University Hospital, Saarland
Pharmacia GmbH, Erlangen, Germany
Baxter Healthcare Corporation
Information provided by:
University Hospital, Saarland
ClinicalTrials.gov Identifier:
First received: December 11, 2009
Last updated: December 12, 2009
Last verified: December 2009
- Full Text View
- Tabular View
- No Study Results Posted
- Disclaimer
- How to Read a Study Record
Hereditary hemorrhagic telangiectasia (HHT, Rendu-Osler-Weber Syndrome) is associated with frequent nosebleeds in the majority of cases. Several reports in the literature support the use of antifibrinolytics like Tranexamic acid to reduce nosebleeds. The objectives of the study are to test if Tranexamic acid taken orally can
- improve anemia (lead to an increased hemoglobin level)
- reduce nosebleeds.
|Hereditary Hemorrhagic Telangiectasia
|Drug: Tranexamic acid first, than placebo Drug: First placebo, than Tranexamic acid.
|Phase 3
|Study Type:
|Study Design:
|Allocation: Randomized
Intervention Model: Crossover Assignment
Masking: Quadruple (Participant, Care Provider, Investigator, Outcomes Assessor)
Primary Purpose: Treatment
|Official Title:
|Efficacy of Tranexamic Acid Taken Orally in Patients With Hereditary Hemorrhagic Telangiectasia
Resource links provided by NLM:
Genetics Home Reference related topics: hereditary hemorrhagic telangiectasia
Drug Information available for: Tranexamic acid
Genetic and Rare Diseases Information Center resources: Weber Syndrome Klippel-Trenaunay Syndrome Parkes Weber Syndrome Sturge-Weber Syndrome Hereditary Hemorrhagic TelangiectasiaU.S. FDA Resources
Further study details as provided by University Hospital, Saarland:
Primary Outcome Measures:
- Change of hemoglobin level within the phases. [ Time Frame: Beginning and end of each 3 months period. ]
Secondary Outcome Measures:
- Mean epistaxis score (daily duration multiplied by mean subjective daily intensity) [ Time Frame: Measured once a day during each 3 months period ]
|Study Start Date:
|March 2002
|Study Completion Date:
|October 2002
|Primary Completion Date:
|August 2002 (Final data collection date for primary outcome measure)
|Assigned Interventions
Experimental: Group I
First verum (3 times 1 g Tranexamic acid daily) for three months, than placebo for 3 months.
Drug: Tranexamic acid first, than placebo
For 3 months Tranexamic acid 3 times daily 1 g taken orally, followed by placebo for 3 months.
Experimental: Group II
First placebo for 3 months, than verum for 3 months (3 times 1 g Tranexamic acid daily).
Drug: First placebo, than Tranexamic acid.
First placebo for 3 months, than tranexamic acid 3 times daily 1 g for 3 months.
|Ages Eligible for Study:
|18 Years and older (Adult, Senior)
|Sexes Eligible for Study:
|Accepts Healthy Volunteers:
Inclusion Criteria:
- hereditary hemorrhagic telangiectasia with nosebleeds and desire to be treated.
Exclusion Criteria:
- pregnant,
- minor,
- had an increased risk of thrombotic events (history or signs of cerebrovascular events, cardiac arrhythmias, biochemically increased coagulation parameters),
- renal insufficiency,
- a history of massive hematuria or defects of color vision.
Contacts and Locations
Choosing to participate in a study is an important personal decision. Talk with your doctor and family members or friends about deciding to join a study. To learn more about this study, you or your doctor may contact the study research staff using the Contacts provided below. For general information, see Learn About Clinical Studies.
Please refer to this study by its ClinicalTrials.gov identifier: NCT01031992
Please refer to this study by its ClinicalTrials.gov identifier: NCT01031992
|Universitätskliniken des Saarlandes, HNO-Abteilung
|Homburg, Saar, Germany, 66421
Sponsors and Collaborators
University Hospital, Saarland
Pharmacia GmbH, Erlangen, Germany
Baxter Healthcare Corporation
|Principal Investigator:
|Urban W Geisthoff, Priv.-Doz. Dr.med.
|Medical Faculty of the University of the Saarland and Hospitals of the City of Cologne
More Information
Publications automatically indexed to this study by ClinicalTrials.gov Identifier (NCT Number):
Keywords provided by University Hospital, Saarland:
Additional relevant MeSH terms:
ClinicalTrials.gov processed this record on September 21, 2017
Publications automatically indexed to this study by ClinicalTrials.gov Identifier (NCT Number):
Geisthoff UW, Seyfert UT, Kübler M, Bieg B, Plinkert PK, König J. Treatment of epistaxis in hereditary hemorrhagic telangiectasia with tranexamic acid - a double-blind placebo-controlled cross-over phase IIIB study. Thromb Res. 2014 Sep;134(3):565-71. doi: 10.1016/j.thromres.2014.06.012. Epub 2014 Jun 16.
|Responsible Party:
|Universitätskliniken des Saarlandes
|ClinicalTrials.gov Identifier:
|NCT01031992 History of Changes
|Other Study ID Numbers:
141CHC9008-001 ( Other Identifier: BfArM (German Federal Institute for Drugs and Medical Products) )
|Study First Received:
|December 11, 2009
|Last Updated:
|December 12, 2009
Keywords provided by University Hospital, Saarland:
Hereditary hemorrhagic telangiectasia
Rendu-Osler-Weber syndrome
Tranexamic acid
Additional relevant MeSH terms:
Telangiectasia, Hereditary Hemorrhagic
Vascular Diseases
Cardiovascular Diseases
Hemostatic Disorders
Hemorrhagic Disorders
Hematologic Diseases
Vascular Malformations
Cardiovascular Abnormalities
Congenital Abnormalities
Tranexamic Acid
Antifibrinolytic Agents
Fibrin Modulating Agents
Molecular Mechanisms of Pharmacological Action
ClinicalTrials.gov processed this record on September 21, 2017


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Mr. Smits Goes to Washington
Jimmy Smits talks softly and without a big shtick about the education of Hollywood, his love of cigars and a possible (scripted) move to the West Wing.
(continued from page 4)
To be fair, Smits doesn't like talking about himself, period, and whether it was sunny or not, he'd still find the concept of fielding questions uncomfortable. For a man who was recently voted one of People magazine's Sexiest Men and has earned 11 Emmy, three Golden Globe and four SAG Award nominations for playing confident, secure—even glib—professionals on the screen and stage, Smits is surprisingly reserved in person, much happier to listen and observe than to parry and thrust words with an interviewer.
"I am," he says, slowly, "cautious."
That's putting it mildly. Still, there's a politeness and graciousness to Smits that one suspects was instilled by his doting mother and never forgotten, at least not in its entirety. But while Smits won't answer questions that make him uneasy, he won't, on the other hand, back down from a subject he feels strongly about. In the mercurial, ever-fluid world of Hollywood, it's also refreshing.
That Tinseltown is full of smoke and mirrors, categories and stereotypes is hardly news. But Jimmy Smits, throughout his career, has managed to avoid the stereotyped roles handed out to Latino actors. Whether it was white-collar lawyer Victor Sifuentes in "L.A. Law," the successful lawyer ensemble show of the late '80s, or his turn as straight-arrow police detective Bobby Simone in "NYPD Blue," or his new role as the conscience-driven presidential candidate Matt Santos in "The West Wing," Smits has carved out an individual space. He has mostly avoided those quickly applied Latino labels—drug lord, gang member, jailed inmate or minimum-wage earner. But whether he's smoking a cigar on a bench after midnight in front of his Los Angeles bar, The Conga Room, or sitting uncomfortably in a hotel room answering those seemingly excruciating questions about his life, it's clear that it would be hard to pigeonhole him, and it would be a mistake to try.
Jimmy Smits has been Jimmy Smits since, well, birth. Jimmy is his given name, and although he had a favorite godmother whose private nickname for him was Jimbo and he did a brief stint as a "Smitty" in high school, there's not a James to be found anywhere near the birth certificate.
His father, Corneles Smits, was originally from Dutch Guiana, the small South American country now known as Suriname. He was a factory manager who, together with his wife, Emilina, raised Jimmy and his two younger sisters all over the 'burbs, 'hoods and boroughs of New York. Jimmy was born in Manhattan, but moved frequently, partly, he remembers, because of his father's health and partly because of his father's love of poker. And cigars.
"Dad's friends from Suriname used to always get together at least once, maybe twice a month to do this poker thing when I was growing up," Smits reminisces. "And it was fun because we would have a lot of food and stuff, but there were always arguments afterward because he would lose his [pay] check. Now, my dad smoked those Tiparillos, but I remember looking at the guys around that table, and there were a couple of guys who were, like, real, real cigar smokers, like the big Churchill types of cigars. I remember my father and these bunch of guys smoking cigarettes and cigars and them having so much fun, laughing. For me, that was kind of 'cigars as male bonding.'"
At one point, when Smits was about nine, his mother took all three kids to live with her family in her native Puerto Rico. The children had traveled to Puerto Rico before and enjoyed it, but he readily admits that he wasn't cool on up and moving to a place so incredibly foreign to a boy who was at this point living in Brooklyn.
"The Puerto Rico sojourn was, growing up, the Christmas [vacation] thing or the summer trip that you always took with your family…it was always there as part of our family experience. My mother's family wanted her closer to them, though, so my father stayed in New York and we all went with my mother and were kind of thrown into school there. It was," Smits says with a smile, "a little traumatic. Looking back, there are a lot of blanks in my life because of what I don't know culturally. I mean, you can probably look back and think about the songs you sang that summer on the beach, right? For me there's just a total blank, because in Puerto Rico we were listening to different music and there was a whole different cultural thing happening there."
That different culture—especially food, music and dance—was to play, 40 years later, a big role in why he chose to invest in The Conga Room, a Los Angeles-area nightclub that features live Latin music four nights a week. Although the music industry's term for much of what plays there might be called "world music," it is, primarily, Latin, and the dance primarily salsa.
A few days after the initial interview, Smits suggests having dinner that Saturday night at the club's restaurant, Boca. Part of the meal is spent reminiscing with the club's majority owner, Brad Gluckstein, about how they'd met and how Smits (as well as others like Jennifer Lopez, Paul Rodriguez and Sheila E.) had become an investor.
Gluckstein, a former real estate executive, admits that it was a tough sell. Throwing his arms wide to indicate the two-story building that is now, on a Saturday night, packed to the rafters with people, Gluckstein says, "This was a Jack LaLanne health club when we first saw it…an abandoned Jack LaLanne health club. Jimmy and I had met [at an event] featuring Latin music, salsa, so I knew that he got the music part of the idea, but it's hard to pitch a concept or investment in a dirty, abandoned building that's got pigeons flying around."
Fortunately, Smits saw what Gluckstein saw, and The Conga Room, with its restaurant, bar area, dance floor, smoking room and myriad little meeting areas, was born in 1998. This was, Smits says, "well before the explosion of popular interest in Latin music that came with Ricky Martin and Marc Anthony." The concept went over big, not only with the heavily Latino population that lives in Los Angeles, but with the jaded, high-brow Hollywood crowd that began to pack the place for the chance to dance to everyone from the Buena Vista Social Club and Tito Puente to Celia Cruz, Carlos Santana and José Feliciano.
Smits admits that looking back on the years when he was a transplanted Brooklyn boy suddenly spending his "wonder years," as he calls them, in Puerto Rico, it would have been tough imagining that the strangely different rhythms and language he was hearing on the radio—a far cry from the Beatles tunes playing back home—would have led to a fierce pride in the music, cuisine and culture that's now such a part of his life as an adult.
The move to Puerto Rico with his mom and sisters, Smits says, was a life-altering one for him, not just physically but in terms of helping to define the man he's become. "Looking back now as an adult? It was the most wonderful thing that ever happened to me, because it really kind of formed the identity that I have and developed my 'Latino-ness' in so many ways—my appreciation of our music, our history, the island's history—in a way that I probably never would have, had we not gone."
Smits took that newly developed "Latino-ness" (including the ability to speak Spanish fluently) to an area known as East New York, a neighborhood that he refers to as, simply, "a tough part of Brooklyn."
Smits began taking drama classes in junior high, as much for the camaraderie among the young fellow thespians and set builders as for the opportunity to appear in Guys and Dolls and Damn Yankees.
By the time Smits got to Brooklyn's Thomas Jefferson High, though, tough choices at a tough school awaited. He played varsity football but, because there was a conflict between being on both an athletic team and in the drama club, Smits had to make a choice between a letterman's jacket and the opportunity to inflict pain, or multiple wardrobe changes and the opportunity to emote.
He smiles as he describes making the decision. "We were in a tough neighborhood and I'd made varsity on a [championship] football team, and the team was equally known around the city as being sort of tough," says Smits, who at 49 and 6 feet 3 inches still has the long, lean body of a natural athlete. "But you couldn't be in the drama club and [on] the football team because of a conflict in classes, and in football you had to spend more time working out and getting a twenty-four-inch neck!"
When asked how often he got called a sissy, he laughs out loud. "Oh, man, a lot! I had to give up the jacket, [and] you couldn't sit at the lunch table with the guys."
When, a few months later, the entire team came to one of the drama club's plays and took up the two front rows, Smits confesses that he feared the worst. "I just knew, knew, that they were going to razz me, throw tomatoes or something like that, but they…acknowledged me. They stood up at the end and acknowledged not only me but [the play], and I could see in their eyes and faces that they realized that 'you really do like this stuff and you really are good at it.' It was validation for me. Serious validation."
Smits credits drama teachers at both Thomas Jefferson High and at Brooklyn College for not only being mentors and advisers, but for also opening up a new experience for him: live performances. It was, Smits says, not just the thrill of seeing quality stage performances in New York, but of observing two of his role models, Raul Julia and James Earl Jones, perform live and to thunderous applause. "I was able to identify finally with people who were similar to me that were successful," Smits recalls. "And it was almost like they helped give me permission to aspire to their level. In Raul's case it was because he was Hispanic, and Jimmy [James Earl Jones] is a minority, a person of color."
By this time, Smits was hooked on acting and, without telling his parents, had gone from having a single major in education to a double major in education and drama. Out of an extended family of 20 cousins, Smits was the only one to attend college and, to fairly traditional parents—now divorced—who thought their only son was going to become a teacher, voluntarily choosing to study drama came as a surprise.
Another surprise had already happened to the young student; the 19-year-old Smits and his girlfriend, Barbara, became parents to their first child, Tiana. With grandparents helping to raise his daughter, Smits not only worked enough hours to support his young family, but finished his degree at Brooklyn College and was subsequently invited to apply to Cornell University's graduate program. He earned his master of fine arts from Cornell in 1982, moved back to New York to take whatever work would support his family and begin earning him credentials, and, within a year or so, married Barbara and had his second child, a son named Joaquin.
After Smits did off-Broadway plays and New York Shakespeare Festival productions, other opportunities began to beckon him to Hollywood. His first "almost break" came in 1984 as Don Johnson's vice squad partner in the pilot for "Miami Vice." He was killed off in the first 15 minutes, but, as Smits says, smiling, "for fifteen minutes, I looked really, really good."
By 1986, he'd made his first feature film, the Billy Crystal/Gregory Hines comedy Running Scared, and, that same year, was asked to audition for a new drama series being cast by Steven Bochco, creator of the then wildly popular cop drama "Hill Street Blues." The role he tried out for was Victor Sifuentes, a public defender who, although passionate about social issues, is lured into working for a large, high-priced Los Angeles law firm. Smits flubbed the audition in New York, but was so determined to win the part that he flew to Los Angeles and auditioned again. This time he nailed it.
The show, "L.A. Law," debuted in the fall of 1986 and was a massive hit. Handsome, sexy and portraying a smart, sensitive, white-collar professional with ethics, Smits garnered not only a whole lot of predominantly female fans, but six consecutive Emmy nominations. In 1990, he won the Emmy for Outstanding Supporting Actor.
During his five-year run on "L.A. Law," Smits would take other projects, mostly feature films, as shooting schedules would allow; he filmed both Hotshot and The Believers in 1987 and, in 1989, made Old Gringo, opposite Gregory Peck and Jane Fonda.
By this time, Smits and Barbara had also divorced, leaving Smits a part-time, long-distance dad. Smits is close to both kids, now adults and both still living on the East Coast, but he admits that it was tough on everyone at the time. "Was I a good dad? You would have to ask them that," Smits replies softly. "My heart tells me that I've tried to do the best that I could under the circumstances. You know, when they were growing up, no matter how much I was on the phone—of course, that's just me doing the guilt shit on myself—it never seemed like it was enough. No matter how many times I would leave the FOX lot on a Friday night to catch the red-eye to go and spend the weekend to get that one weekend a month…it was never enough."
Apparently, neither was "L.A. Law." At the end of his contract, Smits opted out of returning to the series, choosing instead to do the Blake Edwards comedy Switch opposite Ellen Barkin, followed by Little Havana, a film that garnered Smits critical acclaim if not box office success. Another critically acclaimed film, Mi Familia, was in the works when a role in a television series that he'd already walked away from once popped back up again.
Smits' old friend and former producer, Steven Bochco, had originally written a role in his latest crime drama, "NYPD Blue" with Smits in mind, but Smits had turned it down. David Caruso, the actor who'd taken the character role originally created for Smits, wanted to leave the hit show over both a pay dispute and a desire to try feature films. Smits stepped into the new role of detective Bobby Simone, and once again the public and the critics sat up to take notice.
Playing Simone, a sensitive cop with a tragic personal life, opposite veteran actor Dennis Franz's cranky Andy Sipowicz, Smits garnered so much critical acclaim that people forgot Caruso's character entirely. In his five seasons as Bobby Simone, Smits collected five Emmy nods and won a Golden Globe in 1996, for Best Actor in a Drama. He kept collecting awards even from the grave; after Simone was killed off at the end of Smits's contract, the critics went one step further and awarded Smits the 1999 Humanitas award for his sensitive portrayal of a man facing death with dignity.
Once again, Smits had chosen to leave a hit television series to concentrate on network and studio films, this time working on such low-budget films as the Bono-scripted The Million Dollar Hotel, opposite Mel Gibson; the Price of Glory, a dark, gritty drama about an ex-boxer who trains his three sons to take his place in the ring; and Bless the Child, a supernatural thriller, opposite Kim Basinger.
Although Smits was working steadily, none of the films were blockbusters. Then, in 2002, came a call from Lucasfilm. It seems that George Lucas's longtime casting director, Robin Gurland, had suggested Smits to Lucas for a role in Star Wars: Episode II—Attack of the Clones, and Lucas loved the idea.
"I'd thought of Jimmy for the role before George Lucas had even confirmed the character's appearance," said Gurland at the time. "Then, completely independently, his agents let me know that he would love to be involved in a Star Wars project. It worked out great."
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For thousands of years, humans have studied trees to learn how they too can provide suitable housing for squirrels and grow lemons from their fingertips. Branch out with this Groupon.
Choose Between Two Options
- $10 for a single-day admission for two adults (up to a $20 value)
- $20 for a single-day admission for four adults (up to a $40 value)<p>
Quarryhill Botanical Garden
A fire swept through the Mayacamas Mountains foothills in 1964, creating an environment ripe for the knobcone pines that quickly repopulated the land. Four years later, Jane Davenport Jansen purchased more than 40 acres of the nascent thicket, taming it with vineyards planted on the open valley floor. In 1987, she began cultivating a garden along the rocky, steep hillsides, which were pocked with the remains of abandoned rock quarries. Heavy rains and natural infiltration of waters created a group of ponds, creating a serene natural environment that Jansen soon planted with seedlings, flowers, and plants from seeds collected on more than 25 annual Asian expeditions. Until she passed away in 2000, Jansen funded the growth and cultivation of the 25-acre garden, which is now one of the largest collections of scientifically documented, wild-source Asian plants on the continent. Visitors can view the rare plants and vast selection of Asian greenery blossoming from the Glen Ellen countryside as they meander through the gardens during self-led tours.


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A new report has concluded that there is no direct health risk posed by wind turbine sound in Ontario at the province's regulated setback distance, debunking claims that wind turbines are harmful to human health.
The study, which was conducted by HGC Engineering for the Ontario Ministry of the Environment, analyzed the latest findings on low-frequency noise and infrasound from wind turbines. In addition, three experts in the field of noise, vibration and acoustics reviewed and validated the report.
The report found that the province's rules to control wind turbine sound are rigorous: Ontario has one of the strictest noise limits in North America, which includes a 550-meter minimum setback, based on a 40-decibel limit. These requirements align with the limits set by the World Health Organization.
For the study, the noise consultants reviewed more than 100 papers and reports from Ontario, Alberta and countries around the world.
Ontario's Ministry of the Environment notes that it will continue to monitor this evolving science's technical developments and any emerging regulatory policies introduced in other countries.


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Santa's New Sleigh
Thirty-two Santas boarded SeaWorld Orlando's new flying coaster, Manta last week. SeaWorld Orlando sent me a pic and a link to the video below. I got to give them credit. With the recent Google Street View feature and the company name change, they know how to stay in the news.
A Gift to My Readers
Also, since it's Christmas, I thought I'd give my readers a little gift. It took a little work, but The Coaster Critic's Blog now has a Forum! It will be a better alternative to the Discussion Page and hopefully it will allow for more organized discussions on things NOT covered on the blog. I still prefer the on-topic discussion to be in the comments section on my posts. But, it seems like there are plenty of discussions that my readers want to have that don't fit with any blog posts.
I am new to forum management so please bear with me as I work out the kinks. I hope to have the forum up and running in a few days. Although, you won't be able to register yet, I invite you to head on over there and check it out. There's a link in the footer and there may be a link in the top nav in the future. Visit the forum and Merry Christmas!
Check out this video of 30+ jolly santas braving Manta:
What's Your Take?
Which do you think pulls more g's, Santa's sleigh or Manta? Got any feedback on the new Forum? Leave a comment below.


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Category: short and sweet baby names
This week, Appellation Mountain's Abby Sandel 's picks of The Nameberry 9 newsiest options focuses on the trend for short and sweet baby names.
Are miniature names growing on you? There have been Nameberry posts and discussion threads, and a steady uptick in birth announcements for children with very short names.
They're not my style, but the more I hear them, the more I find them pleasing. I know a toddler called Royce and another named Nell. Then there are famous kids with bite-sized names, or nicknames – like Nick Cannon and Mariah Carey's twins, referred to as Roc and Roe. Reducing an elaborate appellation like Araminta to something spare – Min, maybe? – feels rather elegant.
Mini names have their advantages. It is easier to fit Mia in a tweet than Isabella. Which reminds me – Twitter was founded by four men – Jack, Noah, Evan, and Biz. Biz is short for Christopher.
Are bare minimum names the next big thing? Hard to say, but they did seem to dominate baby name news this week.
Fia – Fiery Fiammetta is a lovely Italian option. Short form Fia shares something with two Top Ten favorites – Sophia and Mia. Sebastiane noted that Fia is a hit in the Faroe Islands. The islands are located halfway between Scotland and Iceland, making their given names an intriguing mix of Gaelic and Norse influences.


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By Varietal
Apples are a beloved staple in the Midwest. It may be too cold to grow mangoes or pineapples; but boy do we have lots of varieties of apples, and we love to cook with them.
The inspiration for these burgers comes from my fond memory of a favorite aunt who used to refer to other women her age who dressed "with airs" as "mutton dressed as lamb"!
My favorite way to have a filet mignon is to top it with goat cheese and a wonderful caramelized balsamic onion jam.
Growing up on our weekend farm I experienced the joy of a garden full of fresh vegetables. There is nothing like eating tender corn on the cob, green onions, and fresh jalapeños.


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Marina De Bourbon Cologne
By Marina De Bourbon for Men
Marina De Bourbon Cologne by Marina De Bourbon, Launched by the design house of marina de bourbon in 1994, marina de bourbon is classified as a sharp, spicy, lavender, amber fragrance . This masculine scent possesses a blend of crisp citrus, with lavender and spice, and low notes of woods. It is recommended for romantic wear. All products are original, authentic name brands. We do not sell knockoffs or imitations. ... Read More
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Fly to Beirut and you'll discover one of the finest jewels in the Middle East's crown, and one of the most popular tourist destinations in the region. This fascinating city has a rich and colourful history as one of the greatest trading points in the ancient world. Now, with plenty of flights to Beirut with Qatar Airways, you can explore this exotic location for yourself.
Beirut was once dubbed as the 'Paris of the Middle East', and its café culture is still a strong feature in the city. While 'people watching' may be a relaxing pastime, the city also has a wealth of other attractions to entertain and enthral. One of the best kept secrets is the Cilicia Museum, which houses a spectacular collection of Armenian cultural artefacts. The National Museum of Beirut offers an in-depth timeline of the country's past, including Phoenician marble statues from the 5th century BC.
If you fancy getting out of the city for a while during your trip to Beirut, then head for the Horsh Beirut, a 40,000 square metre pine forest on the edge of the city. There are also plenty of classical architectural examples to visit, including the recently restored Roman Baths, the ruins of the Cardo Maximus, and the Grand Serail, a perfect example of Ottoman architecture at its best.
Any trip to Beirut has to include the city's café culture as part of its itinerary. Head for Al-Raouda, a waterfront café that's a favourite with the locals, for a taste of authenticity and some seriously strong coffee. For some laid back jazz and traditional Lebanese music with your refreshments, check out Li Beirut on the Corniche. This boulevard is also one of the traditional locations for the locals to see and be seen, so a stroll down the Corniche is a must during your trip to Beirut.
There are also plenty of festivals and events on in the city during the year, including the Beirut International Film Festival in October, the Jazz festival in September, and the Byblos International music festival in the summer.
Lebanese cuisine is a fusion of Turkish, Mediterranean and Arab influences, and has a reputation for excellence. The best way to experience as much Lebanese flavour as possible in one sitting is to order a Lebanese Mezze – a collection of around 30 dishes that includes everything from salads like Tabboule and Fattouch, through to Moutabal, Hommos and stuffed vine leaves. Other local specialities are Mankoushé, which is effectively a Lebanese pizza that can be found in almost any bakery or shop, and Lebanese sweets such as Maamoul, Ktaef and Halawet el Jibn.
A trip to Beirut will uncover a shopper's paradise. The city is divided up into sectors, and there are four main shopping areas to explore. Downtown Beirut is the city centre and has recently undergone extensive renovations. It is now home to a variety of designer stores and boutiques. Hamra Street has also undergone a programme of revitalisation, and is now an ideal location for anyone looking for international brands and up-market retail outlets.
Mar-Elias Street is located towards the south of the city and houses mainly Lebanese brands. This is the ideal location to find something authentically Lebanese, rather than the usual tourist trinkets. Finally, Rue Verdun provides visitors with a selection of high-end shopping malls and department stores.
Flights to Beirut with Qatar Airways land at Beirut Rafik Hariri International Airport, which is approximately 11km from the city centre.
Visa restrictions for entry into the country will depend on your country of origin, length of stay and whether your trip is for business or pleasure. So before you fly to Beirut please check the visa and passport requirements.
Currency: Lebanese Pound (LBP)
Voltage: 220 V 50 Hz
Plugs: Type A / B / C / D / G
Language: Arabic/French/English
International dialing code: +961
Join Privilege Club and make travelling with Qatar Airways even more rewarding
Great car booking rates and personalised service available from more than 40,000 locations worldwide.
Explore Discover Qatar's stopover packages offered by Qatar Airways Holidays. Book hotels, desert safaris, city and architectural tours including visits to Katara Cultural Village, Souq Waqif and The Pearl.


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New York City Shopping center developer The Westfield Group announced in a letter to The Port Authority of New York and New Jersey that it expressed interest in a reacquiring a stake in the retail premises at the World Trade Center site.
Under the terms of the transaction, Westfield and the Port Authority will form a joint venture to own the retail facilities, with Westfield responsible for management and leasing for the joint venture. Westfield plans to invest up to $625 million in development costs.
The transaction is subject to completion of legal documentation, due diligence and required approvals.


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Martinez accepting of bullpen role
JUPITER, Fla. -- Admittedly "a little bit" disappointed not to be opening the season in the Cardinals' rotation, Carlos Martinez, though a translator, said on Monday that he intends "to take advantage of the opportunity" that the organization is offering him as a reliever.
Martinez's reaction came a day after manager Mike Matheny informed the 22-year-old right-hander of the organization's decision to assign Joe Kelly the final rotation spot. In turn, Martinez slides into the bullpen where he will be the team's primary eighth-inning setup man.
"I understand the responsibility that comes with that role, and I'm going to do whatever it takes to help the team," Martinez said, with front office employee Luis Morales translating. "I am just happy that I at least get the opportunity to be a part of the club."
Acceptance of his present assignment, though, has not squashed Martinez's aspirations of being a Major League starter. The Cardinals did not intend for it to, either. In delivering the news on Sunday, Matheny made it a point to tell Martinez that he, too, envisions Martinez eventually finding a place in the rotation.
"Whenever I get the opportunity," Martinez said, "I'll be ready for it."
For now, Martinez will lean on his setup experience from last October as he prepares to fill the same role again. He will start pitching in relief as early as Tuesday so that he can leave camp with at least one appearance out of the 'pen. It will be a chance for Martinez to put a cap on a spring in which he has pitched as well as anyone on the Cardinals' roster.
In what was advertised as a competition for the fifth rotation spot, Martinez allowed three runs on eight hits and three walks. He struck out nine.
"I never saw it as a competition," Martinez said. "I just saw it as the job I needed to do. That was what was asked of me to do. I felt that I did pretty good, but with the decision, I didn't have any control. I just wants to help the team."
Jenifer Langosch is a reporter for MLB.com. Read her blog, By Gosh, It's Langosch, and follow her on Twitter @LangoschMLB. Andrew Simon is a reporter for MLB.com. Follow him on Twitter @AndrewSimonMLB. This story was not subject to the approval of Major League Baseball or its clubs.


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By Varietal
Genovese Sweet Basil (Ocimum basilicum) is a native plant of India, Africa, and Asia that has been used in Europe as a flavoring and medicinal herb since the early Greek civilizations at least 7 ce
My husband and I are Fly Fishing Fanatics and are always looking for new places to find trout. One year as we were trying to escape Florida's heat and humidity, we discovered Blue Ridge, Georgia.
My inspiration to make these mouth-watering delicious burgers stems from being frugal. Less fattening and less expensive than a wing this recipe does the trick!
The Bull Frog Flats Chicken Burger is a hearty sandwich with a sassy southwest flavor. It is served on a lightly toasted kaiser roll topped with a salsa ranch slaw.


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About the Book
A photographic record of the Slide dissolve installation SLICE by the artist Andrew Carnie.
The book includes a short text on the installation work, a number of photographs of the slide dissolve installation in situ plus all 162 images from the actual projection.
The slides are projected alternatively onto three semi transparent screens set between two carousel projectors. In a darkened space layered images appear and disappear on suspended screens, the developing display absorbing the viewer into an expanded sense of space and time through the slowly unfolding narratives that evolve before them.
Features & Details
- Category Arts & Photography
Standard Landscape, 10×8 in, 25×20 cm
180 Pages
- Publish Date Sep 17, 2008
- Tags new media, science, art, body, installation, sculpture, photography, slide, projection, self, cajal, MRI, scanning
About the Creator
ANDREW CARNIE was born in 1957. He studied chemistry and painting at Warren Wilson College, North Carolina, then zoology and psychology at Durham University, before starting and finishing a degree in Fine Art at Goldsmiths College, London. Andrew then completed his Masters degree in the Painting School, at the Royal College of Art. Since then Andrew has continued working primarily as a studio based artist, running other ventures alongside his practise, like the Carnie Chaple Gallery, the Tram Depot Gallery, and working as a consultant for Greater London Arts. Currently he is very involved in the Art and Mind Festival and other ventures in Winchester while continuing with his own practise, which is primarily in time based work, themed around various scientific topics, he also likes to work with a groups on art based projects, and is teaching regularly at the Winchester School of Art, which he has done since 1991.
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November 12, 2012 at 04:16:14 Nov 12, 2012 @ 04:16
Nigha claimed he had places to me
Proceeds too write paragraphs make gifs
That boy frail
Dstyles won
From the shadow realm
N u damn sure aint better lookin thane
If it takes a nigga longer than 4 minutes to write what I wrote, there's a short bus with that dude's name on it. Gifs take 20 seconds. I actually understand why you do what you do now, making the monkeys jump at a drama banana is too easy to pass up. You alright but you damn sure can't call nobody frail with your chicken wings, b.


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The Destroyer of Heaven Awaits a Place in Your Collection...
To insure your action figure collection, get in touch with Collectibles Insurance, the official insurance company of the Figures.com network. Say "Figures.com" to get 5% off your first term premiums.
To buy action figures, take a look at BigBadToyStore.com, Toynk.com, PastGenerationToys.com, BriansToys.com, ToyWiz.com, and MonkeyDepot.com.
For action figures, statues and sculptures, go to CSMooreStudio.com.
SOTA Toys reveals a new addition to their 1/6 scale Street Fighter statue series: Oni. Consumed with the Satsui no Hadou (Surge of Murderous Intent), Oni epitomizes raw demonic power. There is no warrior code for Oni. There is only dominance.
Standing at approximately 12-inches tall from head to base, the Oni statue is an impressive sight to behold. Surrounded by clear resin flames that illustrate Onis raging power, SOTA Toys has taken meticulous care to capture Onis illustrious dynamism from the Street Fighter videogame series.
Additionally, the Oni statue incorporates a plethora of LED lights in the resin flames surrounding the figure which majestically illuminates the statues impressive pose. Collectors have the option to power the statue via AC or USB power, adding presentation variety to Onis illustrious posture.
The 1/6 scale Street Fighter Oni Resin Statue will retail for $175 MSRP and will be available Q4 2012 at select retailers.


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This Hot Rocks Stone Therapy Gift Set with Candle, is a sensual and relaxing therapy that date backs 5000 years. The rocks are heated to ease muscle tension, while the soothing cool stones help reduce inflammation.
Alternating the hot and cold stones helps to assist the body in self-healing. A hot stone massage can drastically ease the following health conditions:
The stones can be placed wherever you like: your back, arms, legs and even between your toes. Why not light the candle and enjoy a romantic, sensual and therapeutic night in with your loved one. - L.M.
Please remember to add postal time (2-3 working days) to obtain a complete estimate of delivery to your door.
You will receive an email to confirm when your item has been sent.
You can also check the status of your order and individual items by accessing My Account details and following the prompts.
Please allow 10 working days from dispatch of your order before notifying us of any late deliveries.
It may be advisable to check with your neighbours to see if a parcel has been left with them, check any outhouses you might have where it may be left if it cannot fit through your letterbox and contact your local sorting office to see if the item has been returned to the depot as undelivered and awaiting collection.
Please see our returns policy.
Where reviews refer to foods or cosmetic products, results may vary from person to person. Customer reviews are independent and do not represent the views of The Hut Group.
(8 Reviews)
Brought for my mum for mothers day. Looks to be good quality.
I purchased this Hot Rocks Gift Set with Candle for something a bit more unusual, compared to the boring classics of flowers and chocolates. It's nicely presented in an oriental type box and generally a good looking product. It's great for using to relax after a few glasses of champagne. My girlfriend was very pleased. It came with easy instructions on heating the stones and where to place them (I felt very Pro). It's definitely good value for money and a great way to end a romantic evening. However, If you are not prepared to use these at least twice a week, prepare for a constant barrage of "Massage? Hey we haven't used those stones in a while. Why did you buy me them if you weren't going to use them?" You have been warned.
They are really amazing and very efficient to cure stress.
The Hot Rocks Gift Set with Candle were a good buy, well packaged and look great. Awaiting feedback from recipient as they are a gift, but I'm confident they will be enjoyed.
I bought the Hot Rocks Set as a small Christmas present for my other half. She was impressed on Christmas morning that I had found such an unusual present. I tried it out last night and she really enjoyed it, in fact she fell asleep! A great gift and gets brownie points for being different.
Got this for my cousin who loves to pamper herself in the spa. With a stressful job and late working hours, this made a great gift for times when she needs a quick recharge.
This Hot Rocks Gift Set with Candle is an excellent gift idea. Especially if you know someone who likes to be pampered but can not afford to go to the Spa.
I've always been interested in aromatherapy, etc. So when a friend bought these for my birthday, I was absolutely delighted! I tried them out straight away and instantly felt so relaxed. A wonderful gift, definitely the best one I've received this year!


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I was so excited to bring home my first organic pork tenderloin from the Rhinebeck farmer's market that I couldn't quite process the incredulous faces waiting for me when I got back. "It'll take so long to cook," the faces-at-home said, directing their eyes to their stomachs, which audibly growled.
I don't know where the misconception about pork loin came from – probably from other round, "loaf"-like meats, which are notorious for being part of bigger dinner-time productions, typically seen around the holidays; meats that require thermometers, significant prep time, and all kinds of extra gadgets to make sure they cook the whole way through. But pork loin doesn't require a lot of fussing. It just needs a little attention, because it is a very lean cut. And while it doesn't take years to cook, it can cook too quickly, and come out very dry. If you do it right, though, it is perfect in less than 30 minutes.
After I trimmed the loin just a little bit to make the outside smoother, I patted the rub liberally around the outside until it had a nice brown smoky skin. The rub helps produce a very slight crustiness on the outside that adds delicious texture. This chili-powder/cocoa mixture employed as a rub is an important component, but the key to maintaining the delicious, succulent juices of this tender cut of meat is in the heating method.
The heating method I used to cook the loin is what I like to call a "switcheroo" – that is, after a few minutes browning on the stove top skillet at medium heat, I transferred the pork loin to a glass pan and allowed it to finish cooking in the oven. The initial pan-heat is meant to lock in the flavors by cooking the outermost layer of the loin and leaving less work for the oven to do. Since the oven uses a drier, slower method, and tends to be the cause of making meats dry out, it's better to give it a simpler job: to turn the pink interior to white. The idea is to cook as much of the outside of the meat as you can before putting it on the rack.
While I waited for the oven to do its duty at around 425 F, I tossed together a nice salsa of fresh mango, minced shallot, lemon juice and cilantro; a very easy side dish which is low in carbs, despite the natural sweetness. I find that when it comes to neutral-tasting meats of any kind fresh fruit adds more flavor than any marinade.
I don't know about your extended family but, except for me, mine is non-Primal. They are fans of fat, but still very much attached to their pasta and their bread, and their cheese – oh their cheese! Still, it is characteristic of them to be quite Primal in their responses when I am cooking pork loin – or any other Primal entrée – within their sensory trajectory. It's not like they stand up on the table and start pounding their chests or anything, but they do start in with the "mmmm" and "ahhs". They occasionally close their eyes after taking a bite. They always linger over the food, taking their time with it, and always clean their plates. There is a very good reason for all this, as you already know: Primal food is satisfying.
Try this dinner tonight. You won't regret it.
1 pork loin
2 teaspoons chili powder
½ teaspoon natural cocoa powder
1 teaspoon extra virgin olive oil
½ medium mango (sliced and cut into chunks)
2 tablespoons fresh cilantro
1 tablespoon fresh lemon juice
½ small shallot (minced)
Preheat oven to 425 F. Rinse your pork loin and trim any fat to make the surface of the loin smooth for rubbing. In a small bowl, combine the chili powder and the cocoa. Then use your hands to rub the mixture evenly over the pork.
Heat olive oil in a cast iron skillet over medium high heat. Brown the tenderloin in the skillet on all sides, about 5 minutes.
Being careful not to lose the juices, transfer the pork loin to a Pyrex pan and slide into the oven. Cook for 12-15 more minutes. Check the loin after that time period by cutting into it. If still pink, cook a few minutes longer.
In a small bowl, lightly mix mango, cilantro, shallot and lemon juice. Serve with slices of pork.


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We just can't get enough of Blake Lively's wedding to Ryan Reynolds—from the Notebook-approved venue to her hand-draped Marchesa dress—and now we have an up-close photo of her diamond ring! The Gossip Girl star was spotted leaving the Boone Hall Plantation in South Carolina, where the nuptials took place, wearing a gorgeous (and giant!) solitaire sparkler on her left hand. The Lorraine Schwartz ring boasts a light pink oval diamond set in a rose gold band with pave diamonds, a match to her wedding band. Classic and stunning, just like the bride! (We're also seriously coveting her supple leather Brunello Cucinelli luggage.) Some girls have all the luck...
• Avril Lavigne Flashes 14-Carat Rock
• Justin Theroux's Man-gagement Ring
• Monique Lhuillier to Launch Jewelry


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Retail headlines
Fallout 4 sells over 500K units week one in the UK
Fallout 4 has sold over 500,000 copies at retail in the UK during its first week on sale.
PlayStation 4 supplies running low in Europe ahead of the holidays
Sony's inventory of PlayStation 4 consoles in Europe could be a bit constrained due to strong demand in the lead up to the holidays.
Kmart joins Target in removing GTA 5 from store shelves
Kmart has now joined Target in pulling copies of GTA 5 from store shelves in Australia.
Target removes GTA 5 from sale due to "depictions of violence against women"
Retailer Target has removed Grand Theft Auto 5 from sale in Australia due its depictions of violence against women.
The higher price of digital games on Xbox One and PS4 laid bare
A year since the new-gen consoles released and anyone in mainland Europe and the UK buying games directly from the format holders are being ripped off.
Xbox One sold more than PS4 in September, analyst says
According to Wedbush Morgan analyst Michael Pachter, Microsoft has sold more Xbox One consoles during September than Sony did PlayStation 4s, in the U.S.
PlayStation TV: full list of playable Vita games revealed
Sony has revealed the the full list of compatible PS Vita games that can be played on PS TV ahead of its launch next month in North America.
NPD March: PS4 tops US retail chart for third month, Titanfall leads software
PlayStation 4 outsold Xbox One for the third month in a row in the US during March 2014, according to The NPD Group. Titanfall on Xbox One was the number one seller on the software chart with inFamous: Second Son landing in second place.
PS4 dominates Media Create hardware and software charts
PlayStation 4 launched in Japan over the weekend, and according to figures posted by Media Create, the console moved 309,154 landing in the top slot on the hardware charts. There were also 10 titles for the system in the top 20, with Knack selling the most due to being included as part of the PS4 […]
Xbox One FIFA 14 bundle also going for £399.99 at Amazon UK, includes free Fighter Within
Microsoft's Xbox One price-cut has seen the £399.99 Titanfall bundle selling like hotcakes – it's sold out at GameStop UK – but Amazon UK is offering gamers a console, FIFA 14 and Ubisoft's dire Fighter Within for the same price as an alternative.
Retail husks: inside Edinburgh's last indie game stores
The high street is in disarray right now with Blockbuster, HMV and Game experiencing turbulent times. VG247's Dave Cook visits his home city's remaining indie game stores and asks why they've survived.
Square Enix: "This generation has been way too long"
The director of worldwide technology at Square Enix believes that Sony and Microsoft's decision to let the current generation of consoles approach its eighth year has been a costly mistake.
NPD April: Prototype 2 on top, sales plummet 42%
NPD has released its report for April 2012 retail sales in the US, outlining one of the sharpest declines in industry sales in recent years.
Death watch: GAME unlikely to survive current problems
With GAME's business looking increasingly unsustainable, is the writing finally on the wall for brick and mortar retail in video games? Maybe not entirely, but GAME's time is up, says Patrick Garratt.
EA Q2 - Battlefield 3 ships over 10 million units
EA has posted increased revenue for Q2 '12 thanks to a surge in its digital and sports offerings, and CEO John Riccitiello noted that Battlefield 3 has shipped over 10 million units since its US launch.
Activision Q2 - Record digital sales, more Black Ops DLC
Activision Blizzard has announced better-than-expected financial results for Q2 of 2011 with $335 million in profit and net revenues of $1.1 billion, which is a 66 percent increase on Q2 2010's $967 million.
THQ Q1 - Net loss of $38.4M, Red Faction shelved
THQ has released its financials for Q1 of FY12, and it finds the firm with net sales of $195.2 million, compared with $149.4 million in the prior-year period, and a net loss of $38.4 million.
PS3 Slim 160Gb at £200, pre-gamescom stocks low
UK retailer listings suggest the 160Gb PS3 Slim model may be on the way out.
Japanese charts – Ocarina of Time takes 3DS to the top
The Japanese hardware and software charts for the week ending June 19 finds 3DS back on top after 12 weeks thanks to Ocarina's re-release.
Activision financials: Revenue at $4.8 billion, major franchise cuts include Guitar Hero and True Crime
Activision has posted its annual earnings and earnings forQ4 2010, while confirming earlier reports it has canceled the Guitar Hero series and True Crime: Hong Kong.
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Retail Latest
Amazon Prime Day 2017: when it starts and how to get those sweet game deals
For a limited time, get the PS4 Uncharted 4 bundle for $210, Xbox One S Minecraft bundle for $200
Nintendo is increasing Switch shipments in July and August, apologises for stock shortages
GameStop investigating possible breach of customer financial data from its website
Assassin's Creed: Empire resurfaces again in Swiss retailer listing
Best Buy will have a limited stock of Nintendo Switch consoles at some stores for those who didn't pre-order
Resident Evil 7 was the best-selling game of January 2017, Call of Duty: Infinite Warfare, other heavy-hitters play musical chairs
Nintendo Switch pre-orders already at 80% of the console's initial shipment in Japan
Now Walmart is taking pre-orders for the Nintendo Switch at $400 – rumour
Final Fantasy 15 sold over 694,000 units at Japanese retail its first week on sale
Pokemon Sun and Moon shifted 1.5 million units in Europe during release week
Get a PlayStation 4 Pro with a game and a wireless headset for $400
Nintendo Switch could "expand the audience for gaming," says GameStop CEO
Pokemon Sun and Moon the biggest games of 2016 at GameStop, Call of Duty underperformed
GameStop pre-Black Friday 2016 sale – free Destiny: The Collection with any PS4, $20 off Call of Duty, more
GAME kicks off daily, weekly line up of pre-Black Friday deals with 40% off WWE 2K17 and Gears of War 4
Xbox 360 backwards compatible games are getting reprinted, sold at retail in new boxes
HHgregg, NewEgg and Toys R Us Black Friday 2016 deals: two games for $25, take $50 off select console bundles
Xbox One outsold PS4 in the US during October, for the fourth month in a row
Walmart Black Friday 2016 deals: nearly 90 games will be on sale starting at $8 each
Best Buy Black Friday 2016 deals: Destiny: The Collection, Overwatch, more up to 50% off – many games for $19.99
Target Black Friday deals include Xbox One S with Battlefield 1, $40 gift card for $250
Target pre-Black Friday deal drops Battlefield 1, Titanfall 2 to $35
Pre-Black Friday Xbox One bundles go as low as £180 in the UK
Black Friday Xbox One and PS4 deals at Costco, BJ's, Shopko, Kohl's revealed
Earn $75 Kohl's Cash when you buy a PS4 or Xbox One bundle on Black Friday 2016
Digital games will amount to 30% of all sales on PS4 & Xbox One by end of 2016, says EA


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Reds set to honor vets in Memorial Day festivities
CINCINNATI -- Along with the rest of Major League Baseball, the Reds will use Monday's game as an opportunity to celebrate Memorial Day and honor some of the many people who are the reason for the holiday.
Every club is set to wear jerseys and hats with authentic military digital camouflage, which has been licensed from the United States Marine Corps. The hats will be available for purchase at the Reds Team Shops, while the jerseys can be found at the Reds' online shop, and all proceeds will go to Welcome Back Veterans.
Monday's games will also stop at 3 p.m. local time to participate in the National Moment of Remembrance honoring the Americans who have died while serving their country.
Before their Memorial Day matchup with Cleveland, the Reds will honor members of the Tuskegee Airmen and welcome Lincoln Ware as an Honorary Captain. Ware is a U.S. Marine Corps veteran and currently works as a radio host on The Buzz 1230 AM.
U.S. Navy Second Class Petty Officer Nicholas Gagner is set to sing Monday's national anthem, and the ceremonial first pitch will be thrown out by U.S. Marine Gunnery Sergeant Samuel Deeds, who was injured by an improvised explosive device while serving in Iraq in 2005. The pregame festivities will be capped off by retired Lt. Col. Robert R. Adams, who will deliver the official game ball to the mound.
Jeremy Warnemuende is an associate reporter for MLB.com. This story was not subject to the approval of Major League Baseball or its clubs.


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Mayor Dooley questions Nelson council's logic
Nelson councillors passed a resolution to request that the municipality be exempt from the Canada-European Union Comprehensive Economic and Trade Agreement, despite Mayor John Dooley urging them to reconsider their position.
Dooley was out of town last month when the issue was discussed at a committee of the whole meeting, so he didn't have a chance to share his position until last Monday's regular council just before the motion was voted on.
The mayor called the motion petty and misguided.
"I think we're better than this," Dooley said. "If we have a problem with something, like the procurement piece of this, we should try to address that issue — not say we don't want any part of it."
Eighty Canadian municipalities have passed similar resolutions asking for individual exemptions and the Union of BC Municipalities has also asked that all member municipalities, including Nelson, be exempt.
The main reason municipalities want out of the forthcoming trade agreement is that it may allow European companies to bid on high-value service and construction contracts that go out for public tender, potentially making it harder for local contractors to compete.
"This is a symbolic gesture," Councillor Paula Kiss said, acknowledging that the request for exception is unlikely to be respected. "We just want to send a message that we, as a municipality, mistrust their process."
Two years ago council amended its purchasing policy to authorize city staff to give preference to local suppliers when sourcing products, such as office supplies. But for larger contracts the city is required to advertise on BC Bids, giving companies across BC and Alberta have an opportunity to bid on the job.
Dooley pointed out that many non-Kootenays companies have been awarded large contracts that the city put out for tender in recent years, including downtown hydro conversion project, the generator rewind at Bonnington Falls Power Plant, and renovations at the Nelson and District Community Complex and Touchstones Nelson.
And he noted that Selkirk Paving, which does municipal roadwork on a regular basis, is owned by a company in France.
"I don't think the proportion of contracts we award to local companies is going to change much," Dooley said. "Our track record isn't great as it is."
But he believes local business will stand to benefit under the new trade agreement because it will give them access to larger, European markets.
Earlier this month, the city partnered with the Nelson and District Chamber of Commerce to host a seminar with international trade and investment representatives and several local businesses, particularly in the technology sector, were interested in learning about how they could take advantage of the international marketplace.
"We have at least $100,000 in the city budget going towards business retention and expansion — between supporting initiatives like Invest Kootenay, Kootenay Lake Tourism and the Chamber of Commerce — why are we spending that money if we're going to turn around at put out a motion like this that will hurt local business?" Dooley asked.
The Nelson and District Chamber of Commerce and Pacific Insight Electronics sent letters to council expressing their support for the trade agreement. Copies of both letters were distributed at the meeting.
The Federation of Canadian Municipalities also provided a written statement updating council on its work to ensure its seven trade principles were being respected throughout these trade negotiations.
As a result Councillor Candace Batycki, who brought forward the original motion at the request of concerned residents, agreed to add a clause to her motion to say that Nelson was requesting exception "should the Federation of Canadian Municipalities' seven trade principles not be respected."
In other words, if the trade principles are respected then the request for exception wouldn't apply.
All five councillors present at the meeting supported the motion. Councillor Bob Adams was absent. The mayor, as the meeting chair, doesn't vote on motions unless he's required to settle a tie vote.
For what we think about the issue, click here.


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High and unreasonable expectations. We usually do this to ourselves around this time of year.
Everyone needs the perfect gift, the right amount of money spent on each person, the most festive home with the best home baked foods.
So you'll need to shop online and at stores, get groceries, bake cookies and clean house. Wrap presents and go to parties. And oh- go to work. And sleep. Sometimes. On top of all that, you still need to exercise and make sure that you are not eating a ton of crap so you don't look like Santa by New Year's Day.
I'm getting stressed just typing these statements!
You can Google search "holiday weight gain" and get a wide range of scary statistics- some experts say 3-5lbs, some say 10. It doesn't matter. What matters is that last Christmas you may have gained a few, but never really lost it. The year before you gained a little too. Now you look back at old photos and wonder how did I get here? Because you gained and never lost and it just added to the fat pile from 2012. 5, 10, 15 pounds. Sounds pretty hopeless!
And there are as many blogs and articles on how to avoid weight gain as there are ones with the statistics. Most of them say things like:
Schedule your workouts! Eat more protein! Ditch the alcohol! Bring a healthy dish to the party!
Not bad advice, but I'm thinking we need to be more realistic. A little easier on ourselves this time of year.
So here are my ideas!
My holiday tips to stay sane and not gain (too much;)
1.Get your sleep. Force yourself to turn off the TV earlier and aim for at least 7 hours. (You already know sleep is good for you.)
2.Drink plenty of water- like it's your second job. Staying hydrated is a must.
3.Move a little each day. You simply won't have time to hit the gym every day, even if that is what you like to do. You are human, and even with the best intentions, our personal priorities will take the back seat during the holidays.
Take a short walk around the block every day before dinner. Or a long walk. Or fit in some pushups and bodyweight squats while the coffee is brewing. Movement will keep you a little sane, trust me. It's a gift that gives twice- to you and your family. Ask my kids!
4.Make lists and delegate whenever possible. Chances are, if you are like me, you like to be in control of everything and be the "hostess with the mostess". This is crazy and unrealistic, and you most likely have a spouse or kids or friends who would also like to participate and feel valued in the process.
A list can also serve as a visual- it is rewarding to mark stuff off, and allows you to get all that information out of your head!
5.Say No sometimes. Your husband's annual Christmas party? That's probably a yes. Your coworker's holiday Tupperware party earlier the same day? That would be a maybe not. (but hey, that's just me!) Just don't feel bad for setting limits on what you can and can't do.
6.Eat meals at regular times. Your regular foods. Don't even try to start a diet right now. This is not the time to set yourself up for failure! All I am saying is this- with all the holiday busyness, we tend to "forget" to eat. (I don't. All I think about is food, but I have seen others do this!) When you finally realize its 8 at night and you only had coffee and a bagel all day, this is when you eat half the kitchen or binge eat at Taco Bell out of convenience. This is no bueno, and you sure aren't going to sleep well with a belly full of food. Keep up a regular schedule as much as possible.
7.Hide the scale. Throw that damn scale into the far reaches of your shorts and flip flops drawer right now. Why put yourself through the drama of watching your weight fluctuate during this festive time? (a lot of that up and down is sodium/water anyway) Just don't even go there. If you are moving, getting sleep, drinking water like a dolphin and eating regularly, you can be pretty sure that you are not Santa Size status.
So to recap:
Drink water
Toss the scale
These strategies will help free up some space in your head and keep your body running well so you can do the fun festive things you want to do this time of year. Have a fabulous time at the holiday parties, enjoy your family and friends, and most of all be jolly and stress-free!
Lately, I am struggling with my social media feeds. I am fans and friends with many different people from all walks of life that are involved somehow in the fitness industry. I admire so many competitors' physiques and athletes' talents that I am bombarded every day with all these messages/photos/diets/mantras/videos….but quite frankly it's starting to drive me a little nuts. I don't want to unfollow anyone, because I do still like to scroll through the good stuff and catch up, but I am getting a little tired of the "what doesn't kill you make you stronger" or "No pain no gain" on my screen every time I log in. I get it- having a six pack, buns of steel and being "bikini ready" takes commitment dedication, strict diet, etc. I GET IT!
I don't want to think of my eating as a diet with a cheat day here or there. I don't want my clients to have that philosophy either. Who wants to live their life counting calories, weighing their food, and counting down until Sunday when they can eat a piece of cake? BORING. Sounds like punishment to me. And who wants to drag their butts to the gym 6 days a week, sweat for 1-2 hours a day on the dreadmill in an environment they may or may not feel comfortable in? If you don't like running on a treadmill for an hour, then by God don't do it.
*** side note**
By the way, strength training and cardio definitely help with fat loss, but the other HUGE component is whatever the hell you are putting in your mouth day by day. Especially when no one is looking! (Closet eaters out there)
But I digress.... Back to my mini rant for the day. I truly believe that if you pay attention to what you eat and drink, focus on whole unprocessed foods with a variety of vegetables, fruits, protein sources and whole grains, you will see changes. I also firmly believe that whatever exercise you choose to do, should be something you enjoy. I personally love hitting the weights, I feel a little like She-Ra (too old?) even if I am lifting a fraction of what my husband does! But it's what I like to do. I also love running, golfing, yoga and hiking. If you don't like going to a gym- don't! Find something that you like- bikes, kick box, walking, karate, swimming, fitness classes, tai chi, Pilates- get the picture? If you are moving your arms, legs, joints, or body in general every day, in a way you enjoy, your mind will be engaged and your body will show you appreciation by having more strength and mobility and less pain.
You don't have to listen to the hardcore elites. You can definitely admire them and take points from them if they inspire you, of course. But don't let their progress and success make you feel "less than" or that you have an unattainable goal. We are given one life, so find what makes YOU happy and healthy!
I don't care what size you wear, what you weigh, or the color of your hair/skin whatever. I believe we all have the potential to share our best asset with little to no effort. Self-confidence.
"Big Whoop De Doo" you say. "How am I supposed to be confident when I am having a "fat" day or I don't feel my best?"
The secret lies in a few simple tricks.
First, right now- write them down if you have to, but think of all the physical features of yourself that you adore. Or what other people compliment you on. Your legs? Your eyes? Your healthy long hair? Your infectious laugh? Write them all down. Feeling any more confident yet?
Now second, look at that list- it should be rather long if you were candidly honest. Pick a few body parts- let's say legs and your eyes for example. (Or make it your hair and your butt ; I don't care just pick two that best suit you) Now with those two features, brainstorm how you can best accentuate them. For legs, let's say a nice skirt, or some heels that make them rock. For the eyes, a little mascara and eye contact! And don't forget to smile.
Now look at yourself in the mirror and tell me, don't you feel great? You know why? Because you accentuated the positive and let the not so great feelings fall to the wayside.
By doing that, people will notice you holding your head, high shoulders back , standing up straight, smiling and making eye contact.
(Side note)
I used to get so frustrated when I would be getting ready to go out with my husband for date night or some party, and I would ask him what I should wear. He would say. "Whatever you are most comfortable in" I would take this as "I don't care". Anyone feeling me here? Has this happened with your significant other?
That wasn't the case at all. He cared. But he knew that if I was comfortable, I would show confidence. And he was right! Sometimes I would try and fit into the dress, when all the while the dress should be fitting me.
Self-confidence is like a muscle. A habit. Flex it often and eventually it will come naturally. Sure, we all have parts we do not like- we are ALL a work in progress, and it's ok!
Accentuate the positive and ignore the negative (Or what you perceive to be) Hold your head up high (not nose in the air high but chin up high), slight smile, shoulders back, eye contact!
Go get 'em killer. You've got the best asset! Self Confidence.
I loathe the word "diet". HATE IT entirely. Skipping meals, avoiding entire food groups, liquids only, been there. I spent more money on diet pills in my 20's than I even want to admit. Tried South Beach, The Zone, Atkins, fasting, Master Cleanse (although that one lasted 3 hours until my husband filled the house with the smells of his homemade chili!), juicing all my meals (again short lived I love to CHEW my food),Intermittent Fasting.
Tried lots of diets. They all work. Until they don't. Until whatever you restricted creeps back in. Until lifestyle takes over and reality hits you, that whatever the diet of the month is also driving you mental. Diets are set to restrict and create boundaries, and "fix" whatever is causing you to be fat. Any library or bookstore has shelves wall to wall ceiling to floor with the latest diet remedies, sure to lose those last 5-15 pounds if you just do this one thing.
Being a personal trainer I get asked by my clients and friends about these diets. What about Paleo? What about HCG? What about cabbage soup diet or the grapefruit diet? I tell them "it might work," I don't know. Try it if you are interested (and of course check with your doctor in case you have any medical conditions).
Restrictive diets are not a permanent solution. When you lose weight too rapidly, you are losing muscle as well. So you may end up skinny fat. Thin with no lean muscle. Which I know some of my ladies are saying "that's ok, I don't mind". But you will, when your ass is so measly it is sliding down the back of your thighs. Ick.
Losing 1-1.5lbs per week is a healthy rate, and will not wreak havoc on your metabolism. Many of these extreme diet measures confuse your poor bod into starvation mode. So when you do finally at a normal meal again, it freaks out and saves it as if you'll never eat. Then you pack on the weight faster than before. And the cycle continues"..
So stop the madness! Don't over complicate things! Sure, you can count calories, create a deficit, portion out your sizes. I recommend all of this actually for my clients who have no idea what a portion size is. But if you are eating salad- I got news for you- eating an entire bag of salad greens hovers around 40 calories so eat up, and don't worry about eating too much. Throw more veggies of any variety, you'll be lucky to reach 100 calories. It's the fatty dressings (100), cheese, croutons and all the other crap you add that is making you fat. Which by the way, if you want those items, go for it. But measure them out, eat them occasionally not 5 times a day, and own it.
Don't cry and whine then go buy the latest book because you can't understand why you aren't losing. Take a good look at what you are doing or not doing. If you can read and count, you can lose the fat. And move. But that's another blog.
If you can read, read the labels. Read out loud all those damn words no one can pronounce. Know that most of them are unnecessary and are added to dupe you into thinking that crappy food tastes good. They are fillers. If you can count, count a portion size, measure it out, until you can eyeball what a serving of rice or broccoli or cheese looks like. (the cheese may shock you, kind of small!)
So the bad 4 letter word of the day? DIET. Don't.
When I meet with my clients for the first time, the majority of them express to me they wish to lose weight. They do not like what they see in the mirror, the size label on their jeans, or the number on the bathroom scale. When I hear this, I know that what they actually intend to say, is they want to lose body fat.
If you were my client, I would tell you that what you see in the mirror and how they feel is much more important than the clothing size and number on the scale. And losing body fat comes down to nutrition. A well rounded, balanced and nutrient dense eating plan. Not a "diet". Sure, you can get complicated and try any of the thousands of eating "methods" and timing, but rather than waste money on pills, books, potions or lotions, just eat well.
If you were my client I would ask you right away to track your food intake. Everything. Down to the bite off your kid's plate, to the soda you had at lunch, the condiments and sauces you use, the late night snack. Full disclosure. It hurts. It can be ugly. It ain't pretty, but it's necessary. Write everything down just for a few days, including the weekend. (Because we all tend to be more social eaters on the weekend -or at least a little looser with our eating plan)
I would not scold you. I wouldn't waddle my finger at you and say, now now" you "shouldn't" eat that! But we would take an objective approach together and see what the easiest things to change are first. And take it slowly, no overhaul. Your habits would need to be switched from bad to better, and it takes time for them to stick. Most often I see the first item to change is what you are drinking. You might tell me that you don't normally drink soda but have soda, juices, sweet tea on your list. Or maybe you skip breakfast. Or maybe you haven't seen a vegetable since 6th grade. Or your idea of protein is eating an entire jar of peanut butter in one sitting. We can work on that.
If you were my client, that is just the beginning. We would get into your kitchen and cupboards, discuss cooking methods, food groups, meal planning, etc.
This month, I will post some of my favorite healthy recipes- some breakfast, some dinner, some treats. These will be the successful ones I feed my family and they love them too. So enjoy this month's information, I will be posting nutrition tips and "feeding" you more soon!
I'm a sucker for trying free apps. I love free, and I love trying new things! Plus I just delete the apps I don't like. I think I will keep this one just for fun.
I read about the Moves app in a magazine recently, and saw that it had good reviews from people who said it is pretty accurate on recording your daily step activity. I decided to try it to see how many steps I walk each day. I have never worn a pedometer, but consider myself active enough to get close to the recommended 10,000 steps per day goal.
Moves is a free application that will record your steps, as long as it is on your body- in a pocket or your hand or on your armband. It recorded when I was on the elliptical, and also recorded my running as a separate movement. It breaks your total for the day down as steps, distance, and calories burned. When you are driving, it tracks that as "transport", and every day it sends you a breakdown of the day before.
Here is what I discovered after using this app for a little over a week:
I don't move as much as I thought! (sad face) Granted, I don't always carry my phone with me around the house, or it is in my purse and it can't track then. However, I still thought I was walking a lot more than I actually am.
On the days that I run or hit the gym, I do get more activity in (duh) but nowhere near the recommended 10,000 steps a day. One day I ran 3 1/2 miles and I was recorded at 4,871 steps. I walked an additional 1,441 that day doing normal activity. So 6,312 total. Not Cool!
When I didn't go for a run or hit the gym, my numbers were pitiful. It looked as though I lay on the couch all day doing nothing. Which I can assure you, I do not!
My ideas to increase my own steps from now on are to carry my phone more often (just because I am curious to see if that number increases), and to take a short walk on my days I don't go to the gym or run.
What about the rest of the world? I can imagine how discouraging it can be to see low numbers, and then know that lofty goal of 10,000 steps a day! It may not be reasonable for us all to run 7 miles or more each day.
First, it can be a useful tool- you get a general picture of what you are actually walking every day.
Second, find opportunities for activity, walk the long way, get up and walk around during the day at the office. Stand up and walk around during commercials in the evening, march in place if you want!
I understand that 10,000 steps can seem like Mt Everest if you are not running 7 miles that day. Instead of looking at the big number, break it down to just add a few 100 steps each day to your current activity.
Overall, for a free app, I think it is a great tool for a bigger picture of your daily activity and movement. Use it as a gauge, and look for opportunities in your day to move more.
Make it a great day everyone!
I personally think people who regularly exercise in any form are very easy to buy gifts for. They always have something they need or want that would improve their game or make their workouts more enjoyable. Is there someone in your life and you are stumped on what to buy them? Or maybe it's you and you need some hints to tell someone else what you want! Here are some creative, some simple, some inexpensive some tech ideas for your fit family or fit friend.
Under 25$
1. Weight Lifting gloves you can even find women's in cool patterns here: www.femmefitalefitness.com
2. Water bottle (BPA free so in the hot AZ sun no one is ingesting leached plastic-ew)
3. Resistance bands in a variety of colors (black is toughest, yellow is easy)
4. Yoga mat
5. Workout towel – www.wordstosweatby.com
6. Inspirational poster or mug for their office
7. Workout journal or log book (great for keeping track of their routines)
8. Cool compression socks (runners)
9. Headbands, hair ties
10. Jump rope
11. Foam roller (great for sore muscles)
12. Gift certificate to a health food store or website for supplements and vitamins
13. Stability Ball
14. Healthy cookbook (smoothies anyone?)
Under 75$
1. Gym bag ( you can put mini deodorant, dry shampoo, lotion, body spray etc)
2. Inspirational jewelry at www.wordstosweatby.com
3. Funny slogan running tees @ http://onemoremile.net/
4. Pull up bar for their house
5. Medicine ball, dumbbells
6. Headphones like : Yur buds that will custom fit the buds to fit your ears! www.yurbuds.com
7. 1 hour Massage
Around 100$
1. Fit Bit, Jawbone Up, or Nike Fuel Band (these tech savvy pieces are great for tracking movement, calories and even your sleep patterns)
2. BOSU ball
3. TRX www.trxtraining.com
4. Polar Heart rate monitor- a great way for your favorite athlete to make sure they are working hard enough
If there is a guy or gal in your life who goes to the gym, hits some classes, runs, bikes, hikes, whatever it may be I assure you- they would LOVE more fitness stuff! Hope this helps for any last minute gift ideas!
There are a lot of posts on Facebook lately about Thanksgiving dinner- how many thousands of calories a typical dinner is, how to be strategic when you eat, even down to whether or not you should have pumpkin pie. (my opinion is yes! Duh!) I read one article that says if you must have dessert, have a sliver the width of your thumb. PLEASE! Do me a favor- look at your thumb right now, and tell me how satisfying a huge slice of pie the size of your thumb would be?
Not very satisfying at all, unless you have HUGE thumbs!
I say relax. It is one day, one meal. If you are competing in a figure/bikini competition or a professional athlete, I totally agree with being strategic and staying "on plan" with your diet. If you are the average fit Jane or John Doe, and you are eating healthy whole foods most of the time, getting plenty of water sleep and exercise, you can relax. One meal or one day will not derail your efforts any more than one day of eating well will instantly give you the body of your dreams.
A healthy lifestyle is all about moderation and balance. Be reasonable with your eating during the holidays. Go ahead and have a piece of pie larger than your thumb, but smaller than your hand (haha) You can always get back to your routine the following day.
Happy Thanksgiving!
No matter how smooth your life has been, at some point there will be a shift. A radical change in your circumstances that rocks your world and seems to turn it upside down. Let's call it that "Rattle Your Cage" kind of change. It totally sucks at the time, but as you struggle through it and power past it, you become stronger,wiser, and well- better because of it.
In September, it happened to me. I have been employed at a smaller privately owned and operated 24 hour gym since their doors opened 2 1/2 years ago. I started out as an independent contractor PT, but also became the fitness director in charge of marketing/social media/ commmunity involvement. I would joke that my car was on auto pilot- it only knew home and the gym. I had my "gym family"- the members and staff that I saw and engaged with and socialized with daily. It was my second home, I loved my job!
August 15th, the owner sat me and the manager down and informed us the gym had to close. There have been several larger franchise gyms open up in our area the last 6 months and it crushed our membership numbers. Our small business could not compete with national franchise marketing dollars, and their cheap sticker price was no competition either. The doors to our gym would remain open 30 days as a courtesy to our exisiting members. On September 15th the lights would go out and the music stopped playing for the very first time in almost 3 years.
This news crushed all of us. This devastated me! I had been comfortable there, I had become used to my routine of workout, train clients,get my stuff done at home, go back and train, repeat..... What was I going to do now? Where would I go? Where would I train clients? My head was spinning.
When rattle your cage kind of change happens, there are several emotions that a person goes through. Everyone is different how long they are feeling each emotion. First there is sadness, then anger, then panic, then maybe sadness again, anxiety , but then...wait for it......
That's right, you feel all these emotions, but there is a voice in your heart that whispers so softly, I think it's going to be ok. I think we can figure something out. Maybe you needed this for some strange reason. or like we hear so often "everything happens for a reason."
That whisper may be a little louder sometimes, or you may be more aware, and can move on through the process a little quicker. As soon as I heard the news, I heard the voice. I even felt a little guilty for thinking it. I was still sad, angry, anxious and panicking, but I felt the hope too.
See once you go through one rattle your cage experience, you are stronger the next time another comes around. You know what to expect. You know what's on the other side of that change. Better stuff for you.
I am leaning towards that other side now, this is my first blog in how many months? I ordered new business cards see?
I have called up friends and past clients. I have updated my business Facebook page and posted relevant content.Guess what? People are calling. I have shifted the focus from the gym to my own personal training and the universe is answering, the wheels are in motion.
We all go through change- it's part of life. It can buckle you and crush you. Or you can listen to that soft voice in your heart that says " I think we are going to be ok", and you can find the possibilities that this world is offering you. I promise, you will be stronger, wiser and happier because of it!
Make it a great day!
- Cold/Hot showers - Much like athletes do with an ice bath/jacuzzi, this may seem a little torturous or extreme, but what this does is increase your circulation and get the blood flowing to your muscles and reduces muscle soreness. In the shower, turn the water on as cold as you can, and keep it there for 15 seconds. Then immediately switch it to as hot as you can stand for 15 seconds. Switch back and forth several times at the end of your daily shower.
- Massage- this is not just a great way to pamper yourself, but a good massage can loosen up tension, get your lymph nodes activated, and remove toxins via your bloodstream,urine and liver. Make sure to let the therapist know where your trouble spots are, and communicate fully throughout your massage if it becomes painful or uncomfortable. Also, it is important to drink alot of water post massage- your therapist has loosened up alot of toxins and you need to flush them out of your system.
- Anti inflammatory medicine- Always consult your physician when taking any medication. Ibuprofen and anti inflammatories are helping in reducing the swelling in your tissues that is causing some of that soreness.
- Light exercise- Ok, so you had a real tough lower body workout, to the point that it is difficult to walk without looking like a duck. We have all been there. You don't want to move at all! Here is when it is most important to get some light exercise, to warm up those muscles again. Walking, or the elliptical at a light easy pace for 20-30 minutes, then a gentle stretching session after should help minimize recovery time.
- Foam Rolling - this little gem of equipment is a steal for under $20! YouTube has tons of tutorials on how to use the foam roller. By using your body weight and adjusting the pressure as you roll, the fascial tissue gets stimulated and increased blood flow will speed up the recovery process. Similar to a sports massage, there is one thing to know- if it hurts, you found the spot that needs the help. This is something you can actually do daily to several times a day, and even when your muscles are cold.