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Relay for Life sets record in Hilo
By COLIN M. STEWART
Tribune-Herald staff writer
East Hawaii residents gathered at Wong Stadium on Saturday night to kick off the 21st staging of Hilo's annual American Cancer Society Relay for Life.
The popular fundraiser has grown at a rapid pace over the years, organizers said, becoming the largest Relay for Life event in the state.
"This event is all about celebrating the victories people in our community have had over cancer over the years, as well as remembering those that didn't win their battles," said event chairman Lee Lord. "My belief is that the Hilo community just has one of the most giving spirits. There's a real sense of family here, and we all know somebody touched by cancer."
Relay for Life is the American Cancer Society's main fundraiser, with communities across the nation, as well as many other countries, holding events. Teams raise funds and then participate in an overnight relay around a track — signifying the fact that cancer never sleeps.
"It's a mirror image of what many people with cancer go through," Lord said with emotion bubbling up in his voice. "Just like when someone first learns they have cancer, it's like going into the night, the dark. But, then it's about coming out the other side, the morning, when the sun comes up."
The money teams raise goes to support the American Cancer Society's support for various patient service programs, such as helping women who have lost their hair due to chemotherapy treatment with makeup and wigs, or providing cancer patients with rides to and from doctor appointments, Lord said.
"It also goes to supporting research, education and outreach," he said.
This year, 103 teams comprised of 1,324 people signed up to participate in Hilo. That's a record turnout, said event organizer Kathy Hashimoto.
"We sold out of spaces on the field (at Wong Stadium) two months in advance," she said. "And, including our virtual online teams, we've got about 120 teams total."
Hours before the walk kicked off with the traditional Survivor's Lap at 6:15 p.m., Laurie Espiritu was busy putting the finishing touches on her team's tent. A receptionist at Gastroenterology Associates Inc., Espiritu said she and her colleagues have been participating in the Relay for Life since it began in Hilo in the early '90s.
"I've had family and friends with cancer," she said. "Also, where we work, we deal with cancer, and our patients are like family."
Her team is always a top fundraiser, and going into the event Saturday had a total of almost $11,000, she said. The secret to their success is that everyone participates, even their patients.
"We send out letters and ask them if they'd like to help," she said. "Also, it's just a lot of fun for us. We like to do it."
Before the event, the various teams had raised almost $200,000 in total, according to the American Cancer Society website, acsevents.org.
The top money raisers included the Hawaii Island Credit Unions team with $11,941.38, Gastroenterology Associates Inc. with $10,344, and Isemoto Contracting Co. Ltd. with $6,275.
Email Colin M. Stewart at firstname.lastname@example.com.
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This composite image of the Crab Nebula, a supernova remnant, was assembled by combining data from five telescopes spanning nearly the entire breadth of the electromagnetic spectrum: the Karl G. Jansky Very Large Array, the Spitzer Space Telescope, the Hubble Space Telescope, the XMM-Newton Observatory, and the Chandra X-ray Observatory.
A protester attacks with a hammer to a riot police officer during clashes at a nationwide general strike in Athens, Greece. Workers walked off the job for an anti-austerity general strike that was disrupting public and private sector services across the country.
Flagbearers of a Chinese honor guard stand in formation before a welcome ceremony for Argentina's President Mauricio Macri at the Great Hall of the People in Beijing.
People their their caps into the air upon the completion of the United States Coast Guard Academy Commencement Ceremony in New London, Connecticut.
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subset: commoncrawl


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*Updated 08/19/2013*
*note* This guide is designed to be a new players guide to tanking and the vanguard class. It is a work in progress and will be updated regularly. Please be constructive and provide helpful tips for new players.
Who are you and where did you come from?
You are called a tank. Your the baddest, meanest, and highest profile target in your group. Well that's what the enemy needs to think. To be honest everyone in the group plays an important role and your role is meat shield. You will take
the damage being done by the enemy so that means you will need to be upfront in the thick of the fights taking hold of the mobs. Don't be afraid to try new things and ask for advice from other experienced party members (they might have
tanks alts).
A good relationship with your healer is a must for higher end content like heroics and ops. Remember that you are the leader of the group and should be the one that attacks first and plans out difficult fights. You will be the most taxed
out of the group because you will need to watch and know everything. This includes:
- Patrolling mobs
- Over dps'ing party members
- Boss fight mechanics
- Enemy cast bars
- Healer force and ammo level
- Who all the enemies are attacking (it should only be you or an off tank)
- The quickest path to the next boss encounter
- Any and all side quests and bonus areas ( this comes with time and it's something to be away of but not to critical so early on into the game)
So this shows you will be taxed but that means more fun for you. One thing I have to stress the most is don't give up. Just because you died or someone in your party died and they complained to you doesn't mean your a bad tank. It means
you need to try something different than what you just did. Tanking is a thankless job, most of the time no one will tell you "great tanking job". In fact if your doing a great job all you'll hear is "good healing". But that's ok because
if we are doing our jobs right then no one in the party will know it besides the healer… maybe. Stick to it and you'll be a great tank. You must start out somewhere and the majority of the amazing tanks out there in mmo's all sucked at
one time.
What is threat?
Threat is what is commonly known as the aggression that you have towards a target. The more
aggression you have the more "hold" you have on that target.
Everyone generates threat: DPS, Heals, and Tanks. The amount and the way you generate it is
Threat is automatically created on everyone in the group as soon as the fighting starts. The
threat generated for example is only 1point of threat for everyone in the group. This means that everyone is a target to the mobs yet no one at this point (before skills are used) is higher than anyone else.
However the first person that attacked the group has a higher generated number. For example that number is 10 points of threat. This is to allow the tank time to get through a rotation before other party members have a chance to pull off.
How do I get more threat?
You can get more threat by attacking the target, taunting the target off another people, or by healing.
Can I ever have too much threat?
Yes and No! There is a point when having too much threat can hurt you and let me explain
this. If you are damaging the target to a point when you generate to much threat that no
one can pull off you that's a good thing. But if you are generating it to the point that you
are neglecting your defensive stats then then you need to change your stats around to add
more defense and less on the threat building side.
The other side of that coin is that you want to be able to do enough burst threat to a
target that you don't have to worry about melee pulling off you. Melee and ranged dps and
heals are different when you look at how they generate threat.
Ok so let's talk about threat and how it works.
How does Threat work?
Range plays a critical factor in how the threat is generated and calculated. The following
numbers are for example and will not be a 100% reflective in game number. Just take the
example as a rule of thumb in calculating your threat generation.
Range percentage
Melee dps – Need to only pull 110% of the tanks threat to pull target
Range dps – Need to only pull 125% of the tanks threat to pull target
Healer – Need to only pull 125% of the tanks threat to pull target
Tank has full aggro on the boss and he has two dps (melee and ranged) and a healer. That
melee dps must do 110% more threat than the tank in order to pull the boss's attention.
This is because of his range to the boss, since he is closer than the healer and the ranged
dps he needs to pull less threat to make the boss attack him.
Now the healer and the ranged dps need to pull 125% more threat than the tank in order to
pull the boss off the tank and on to them. This is because the boss has further to go so
the aggression change must be significantly higher.
Role Generation
Your role generates threat at different levels based on talents and skill types.
Remember that as soon as the fight starts EVERYONE in the group gets the same base threat
to all targets of about 1 point of threat.
A tank let's say will generate for example 300 points of threat for every 1000 damage to a
target from his attacks.
A dps will generate 150 points of threat for every 1000 damage to a target.
Tank Threat
This threat generates at a higher number than the rest of the classes because you can't dps the same as a dps and you can't heal the same as a healer so naturally you are a meat bag and as such will generate threat better than the rest.
Unlike dps threat your skills naturally do a higher number of aoe threat generation. This is to give you a slighter advantage in holding aoe mobs off of dps.
Dps Threat
This threat generates only off what you attack. If you aoe a group of targets then you
generate threat to all of them equally. Yet if you attack a single target expect to
generate threat to just that one target. An example of this is seen in a stealth class.
Example of dps threat
Let's say you're a sith assassin and you want to CC a target and then kill the weak target in
a 2 mob group. So you do that you CC the gold and then kill the weak target. Now if you
generated anything more than the default aggression by attacking the group then you would
not be able to simple hit stealth and move on. You'd have to pop your expensive stealth.
A healer will generate 200 points of threat for every 1000 health healed.
When you look at those examples you can start to image how fast dps and healers can creep
up on your threat. This is exactly why a highly geared dps can quickly pull off a lower
geared tank. It's not that the tank it's good it's just the tank can't possibly out threat
the amount of damage the dps is pulling. The caveat to this is that the healer can be as
highly gears as they want and the amount of threat can actually be the same if not lower.
Healer Threat
Heals are an interesting creature because they react the similar to threat generation as
any other skill but are used differently. Because healing is a player targeted ability it
generates the same amount of threat to ALL TARGETS you have aggro'd.
When a skill is cast threat is generated to the person casting that skill. Yet heals aren't
always casted like dps. A dps will be attacking constantly until the target is dead. A
healer will be playing solitaire or just standing there until he needs to be healing targets
So you remember that every 1000 points healed causes threat and when you activate a skill
you cause threat as well. This can creep up on you if you just lightly holding a mob.
Example of healer threat
So let's give you an example that makes since. Let's say you just pulled a group of five
targets. You have singles out the biggest and badest and decide to just aoe the smaller
mobs until they die. That's great and it works out a lot. But let's say your taking way to
much damage from the smaller mobs and that healer now has to start healing you from 30% of
your health to full.
150k health pool @ 30% = 45000 meaning the healer has to heal you for 105k
That in our example equals 21,000 threat just from the healing and then add in about
another 10k because of all the constant skills the healer has to click to heal you. So all
in all that's 31,000 threat to that healer to all aggressed targets.
All that means is that healer now has almost certainly pulled one or two of those smaller
mobs off you because you weren't focusing your primary tanking towards them. This is why
some mobs get "pulled" off you to the healer in the group. Neat huh!
Primary stats are underlined, secondary stats are italics.
Aim – This is a primary stat for being a trooper. The majority of your damage and threat will be decided off of this primary stat. This stat is key to generating more threat (along with ion cells and talent
modifiers) than your dps and healers.
Endurance – This is a primary stat next key stat besides aim. When looking for armor you might want to look for a higher number here than aim if you want to stack that health. As tanks we want to stack the
health so that means when commandos want that reflex mod that gives them more aim than endurance we want the commando mods that give more endurance than aim so we can stay alive faster. So far I've seen the endurance equal about 10
health per one point of endurance yet I have been told that it's on a level modifier so that might change with level *not confirmed*.
Added note to endurance is that endurance is a great stat to stack yet don't take it over mitigation because it's always better to avoid damage or mitigate damage than to be-able to get hit more often for higher amounts.
Defense Rating – This is a secondary stat, your "dodge" and "parry" stat it will be the stat that determines how much you actually avoid and not so much about how much the damage is reduced. Here I'm
thinking we will want to have a good mix of defense and absorption but I'm thinking that there will be a set number to hit for defense before it's useless to our tanking needs.
Absorption – This is a secondary stat determines how much damage we take from successful hits that have gotten past our defense rating. A rough example is if we get hit for 2000 and our absorption negates
1200 then we will only get hit for 800. Now this is tied closely to shield chance which we will get into in a second. But this stat is more of a proc rate tied to shield chance so when it does proc you can see it will absorb what the
stat says. This is a good one to have on your gear but personally I'd like to go for more shield chance than shield absorption.
Shield Chance – This is a secondary stat that determines how much you will actually absorb your attacks. Your shield works off of a proc rate that is determined by talents and shield generator so by having
this stat higher you get a higher chance of reducing some incoming damage. I'd stack this and defense rating the most out of the secondary stats.
How Should I Gear?
Crafting Profession Bonuses
Armormech – Armormech has alot of really great pieces for you to craft while leveling up. They provide you with several blue tanking schematics right from the vendor yet the majority of them you will have
to learn by your own re-engineering.At 50 this crafting profession leads little to gain in the terms of raiding gear however they provide you with Rakata pieces that seem to help some if you are needing that last bit on the belt and
bracers however you can just buy some from another armormech on the GTN. Additonal with the new expansion we gained the ability to craft augments. These can be good sellers and will help pay for those nasty OPs repair bills.
BioChem – Bio has arguibly the best tanking crafts in the game due to the nature of the profession. This profession allows you to create stims and health packs that are 100% needed for every tank out
there. Yet at the end they allow you to craft epic level health packs that are reusable and thus save on having to constantly craft your own health packs. If you are looking into tanking definitively give this
profession a look over. Not only will you be able to craft health packs the adrenals you will be needing as well. These are short term buffs that bolster your stats and give you that slight edge that you need. When starting OPs you will
need decent gear, however if you are on the edge of decent gear and mediocre gear.. adrenals can slightly augment that gap.
Armstech – Now armstech gives several benefits yet I'm not to sure if they are warranted in the tanking field however I'll mention it at least. This is probable the least popular for tanking as this is
really making and modding your weapon. Your weapon yes it's a critical part to tanking, it's not the breaking point for holding or mitigation as long as your upgrading it every so often through quests or by commendations to mod the item.
Armstech allows you to create several barrel mods that increase the effectiveness of the weapon through extending the stats and level. As said before that's about it. you can make guns and upgrade them not much of a good reason beyond
that. Since the expansion armstech can make augments to weapons. Still this doesn't mean all to much to us but it's a good place to look when you need to scrounge out that last bit HP.
Cybertech – Cybertech is one of those professions where really you can't go wrong with. Yes, bio and armormech actually have epic pieces and are naturally a first choice for some, I recommend thinking about
cybertech before making that choice. Cybertechs can make your mods, these mods can upgrade your armor rating in modifiable gear so you can take lets say the lvl 40 pvp armor and mod them all the way past 50 blue to
55 purple with cybertech and come out in a very good position for raiding. This is also one of those professions that even a poor crafter can make lots of money in.
What kind of tank am I?
As a vanguard tank there are some considerations to look at when trying to find the right kind of gear for you. There is effective mitigation and mitigation style tanks both a very different.
Effective Mitigation – Effective Mitigation is creating a large health pool to allow the tank to get hit really hard and often putting more of the strain on the healers yet reducing the chances that the
tank will get "one-shotted" from a boss or mob.
Mitigation – Mitigation tanking is gearing the tank with more emphasis on avoiding or reducing damage tanking than creating a very large health pool. Now some people get scared to run with these kind of
tanks because they see the smaller health pool and thus think the tank is under-geared when it's by far the case.
Scenario 1 – For example an effective tank would have lets say 20,000 health while a mitigation tank would have 15,000 health. Both tanks get attacked with a skill that does 3,000 points of damage per hit
and the effective tank gets hit 6 times meaning a total of 18,000 points of damage but the tank is still alive. Now that mitigation tank only gets hit for 2 of those hits equaling 6,000 meaning that he still has 9,000 health left ready
to go.
Scenario 2 – Both tanks get hit for 16,000 points of damage and we have the original health pools of 15k and 20k. The 15k health pool tank gets one-shotted and thus dies out right while the 20k tank gets hit
for the 16k and still has 4k left to continue the fight. Some bosses have attacks that can't be resisted and thus must be tanked so a good balance between both styles is preferable at times.
Basically it's what ever kind of tank your interested in.
Definitions / Tactics
Taunt – A taunt is a skill that is used to place you first on the agro table. If you think of agro as a list of names where the first person on the list gets priority and the second person on the list is watched
then you will understand that a taunt is a skill use to place the person using that skill in the first position of the table.
AOE – This is Area of Effect. In other words any skill that has "splash damage" or makes you have to target an area on the ground is considered aoe. Also, anything that damages more than one target is considered
Mobs – Mobs is a gamer term for enemies and critters that attack the group plain and simple.
AOE mobs – This is an enemy that is relatively weak by themselves in large numbers that swarm group members. The correct way to handle these types of mobs is to have everyone collapse on the tank while doing aoe
damage skills and having the tank aoe tank the mobs.
One-Shotted – I hate to put this in here but at some point in time you might get one-shotted so it's ok to know there is a term for it. This is when a mob or boss hits you one time and you go splat. The technical
term is you took more points of damage in that one hit than your health pool. This is a "gear check" and lets you know that you need to increase your health pool to complete that fight.
Gear Check – There are several gear checks in the game and not all of them are for tanks. There are some bosses that gear check the tanks by having a large hit that must be taken that unavoidable which checks the
tanks. Then there are bosses that must die in a very short amount of time or the fight gets progressively worse or impossible to complete that checks the gear of the dps. Then finally there are fights that challenge the healers that
constantly damage everyone in the party making it hard for the healers to toggle through and heal the party and then the tank that's taking extra damage. Technical term for gear check is: a challenging instance that takes the roles in
the party and provides difficulties that must be over come that can't be in starter or low level gear.
Turn the Boss – The majority of boss mechanics now have cleaves. This means that the boss will hit anyone in front of hit in a cone pattern for a certain amount of damage. To prevent the other group members from
taking unnecessary damage turn the mobs to face away from the group thus eliminating the chance of this from happening. On top of that you get a bonus, if anyone pulls more threat and the boss focuses on them you will know quickly
because he will turn to face them giving you a chance to taunt before damage can be done to that party member.
Taunt swapping – This is a tactic used when an off tank is not able to maintain certain levels of agro because they are not able to out dps the dps and not able to regen resources or maintain high levels of threat
on a mob because of not being hit or focused. This happens for off tanks because alot of threat is generated when we are hit or attempted to be hit. The off tank doesn't get that focus and struggles at times for the second position. If a
strong dps pulls over the tank then in some boss fights that dps will be damage that the off tank was supposed to mitigate for. This tactic is used like this: the Off tank(OT) tells the Main tank(MT) that he is lossing threat. The MT
will wait for a taunt to refresh and signal the OT to taunt. That OT will slam out with either one high threat skill or a fast rotation and allow the MT to taunt it back and maintain first position. If done right this is a fast 4-5
second switch and the rest of the group never notices it besides the healers. Please make sure your healers are away of what Taunt swapping is before you try this is a raid because they will need to know who is about to possibly get hit
very hard.
Isolation Focus – This hasn't been around that long and is kind of a rare tactic but since there are more classes that can do it i'll add it. Isolation focus is used when there are several non-crowd controllable
mobs in the group your about to fight. This is used mainly with two pulls but can be done with one. The group is instructed to focus down the first mob that is pulled to the far back where it is away from it's other mobs and can't heal
them. First, a tank pulls the focus mob out of the group and then when the mob hits the tank the other mobs will run to him. After that mob gets pulled to the tank, another tank or dps pulls that mob again further away from the tank
allowing the raid group to focus down that target quickly without it interfering with other mobs. This can be done easily if your main pulling tank has a healer on it to allow time for the raid group to finish off that first mob.
VANGUARDS AND POWERTECHS ARE NOT LONG RANGE TANKS – The majority of our skills are set around 10-15 meters and yes we can hold agro on some mobs at further ranges (than other classes) it's not a good idea.The real
bonus to the range tanking is being able to use it as a buffer or utility for various encounters. You don't want to tank a boss from 25 meters away you want to stand up on his grill and stock him in the face until he apologizes for
disrespecting you.
Tank Swapping – NOT to be confused with taunt swapping. This is a tactic that is used primarily when in raids/operations that involves multiple tanks. Normally when there is a heavy hitting boss that boss
typically does some kind of armor or stat diminishing debuff that at a certain point makes tanking him impossible. At the point where is just to much to take for one tank that tank will switch targets with the off tank and remain on
another target until that debuff is gone. It is imperative that the Off Tank and the Main Tank switch at the same time or the positioning and placement of the boss might be interfered and thus cause organizational hazards for the rest of
the raid group.
Fish in a barrel – This is a tactic I termed when you have a decent spread of targets in an area and you are going to aoe tank them with little to no cc. If you are going to cc the cc must be done quickly and out
of the storm pack. First, you will need to focus target on a strong or weak mob and that will be your harpoon grenade target. Then you will Storm on into more clustered group normally a ranged unit and then grenade the focus target and
pull him into you. This is a decent way to round up some stranglers and get some good aggro on your initial pull. Once you practice this a bit you will use it regularly to round up loose aoe mobs.
LOS / Line of Sight pulling – This is where you as the tank start combat by shooting the mobs and running behind a world object that breaks the mob's line of sight to you. This then causes the ranged units to try
and regain LOS(line of sight) by running around the corner and most of the time clumping up into nice groups allowing you to explosive surge and aoe tank them while your team unloads massive dps on the area.
Mortar pulling – Simply put this is a great way to start off a mob group by hitting it with mortar volley. This is a hard hitting move that gives alot of threat. The main issue with this is if you are wanting to
keep the groups nice and compact then that volley will not knock down strong targets and if they are melee will run out of the aoe impact area and you'll have round them back up.
Set to Focus – This can be done several ways yet I'm still having issues with the in game function for now so I'll brief on that. The game allows you to focus a target that makes his bar appear as a second bar
from the current target selected. This is great when trying to hit all the mobs in a group with a specific rotation and you want to tab target through them until you get back to where you started. Also, this is great for when tanking ops
and you have an off tank tanking another mob that you will need to taunt back. This can be used for several methods.
Just a few low level skills you need to know about when trying to tank on a vanguard or a powertech. Hope it helps.
StockStrike \ Rocket Punch – This is the most important tanking skill we have besides taunt. This is the "bread and butter" skill that generates a consistently high amount of threat and when talented can deal
amazing amounts of damage. This skill should be on cooldown all the time when tanking. Plus it's also great to just smack a few mobs with your gun when bullets just aren't enough.
Ion Pulse \ Flame Burst – This is another one of those bread and butter skills. You will find this in all rotations from the lower level dungeons to the upper ops encounters. This skill (when talented) will apply
a debuff to the target that lowers their damage done by up to 5% for 10 seconds. This debuff is great for tanking as it allows you to reduce your damage taken and hit the target for a good deal of elemental damage which when talented can
and will hit like a truck.
Riot Strike \ Quell – this is not a damage move or a threat move… Please please understand spamming it will do nothing. It will not interrupt an instant cast spell even if you hit it at the right time. This is
however a great interrupt skill.
Mortar Volley \ Death From Above – is an amazing skill but not the best for aoe threat when tanking unless using it as an opener from range. Remember you are stuck on your cast timer when activating this skill. If
you are hitting multiple melee mobs that are Strong and up, they will continue to run to your group. Make sure you jump right into your rotation after using this to pick up any loose mobs.
Sticky Grenade \ Explosive Dart – This is your second best aoe threat move and needs to be used in conjunction with Explosive Surge\Flame Sweep.
Battle Focus \ Explosive Fuel – This skill is used to increase your crit chance for a short duration and is pretty key on maximizing your own dps for a particular fight. A higher crit also means more threat so if
you are getting low on a boss fight it's ok to pop this skill and hit your big threat abilities.
Pulse Cannon \ Flame Thrower – My previous review of this skill was less than par. After further testing and review this skill is actually pretty good. This is your frontal cone aoe skill and its a very
interesting because unlike every other skill this one "burns" through all targets up to a certain range. Meaning that anything in that frontal cone will be hit. This is strong skill to use with cleaver positioning and needs to be
practiced to make sure you get the most benefit out of it.
High Impact Bolt / Rail Shot – This is another very good skill and should be used right after you throw a sticky grenade. It will help hold that mob. With the talents to bypass armor this skill becomes a very
strong high hitting skill that generates a good bit of threat so I'd keep it handy.
Harpoon \ Grapple – Don't forget that harpoon literally states that it "generates a high level of threat". This is a good move to use even when the target is already attacking you (but not in melee range about 10
-15 meters out) to continue to build threat. This skill plays in many tactics that will be talked about later.
Guard – Oh I love this skill. So lets say you have a power aoe hungry dps that doesn't listen and likes to dps the hell out of mobs with you are ready or not. Well, you kick that dps from group if you were me but
whatever lets say you continue on with him. Use this skill on that dps and now he hits as hard as he was but does a lot less threat and a bonus! they take 5% less damage and 50% of the damage done goes directly to you(only in pvp)
also this skill reduces the threat generation of the people it's applied to. So if your dps are behaving please remember your healers and slap this on them.
Storm \ Jet Charge – I absolutly love this skill. If you want to get up in a fight and grab agro before the dps knows *** is going on this is it. I'd say throw a sticky on a ranged target storm another and pull
the sticky'd one into the group and explosive surge \ flame sweep. That should be more than enough to hold the pack so you can go through your first cycle.
Explosive Surge \ Flame Sweep – This is your best aoe threat move and is used for aoe disbusment of your stockstrike debuff. This skill also once talented can refresh your stockstrike skill, it is instant and no
longer channeled which helps with movement and damage mitigation during tanking.
Recharge Cells \ Vent Heat – This is the only skill that will save you from a pinch if you happen to mess your rotation up. Keep this somewhere on your bar and treat it well. Personally I try not to use if because
I never know when another group will be pulled by a dps not paying attention so I like to have my options open just in case I need to skill spam to grab mobs.
Sonic Round \ Sonic Missile – Remember that this skill is a great tool for holding alot of aoe mobs when you have dps hungry commandos trying to pull off you. This however is only a taunt and really doesn't help
much at all if you already have the agro. See the taunt note.
Smoke Bomb \ Oil Slick – This is a great skill I have seen many people pass up. People read it as it's a chance to lower stats on a boss or target and they skip it. However this is technically as good as another
energy shield. This read it " lowers the chance to hit for ranged and melee attacks by 30%". That means that it effectively increases your chance to evade those attacks as long as the targets where in the aoe. This can mean the
difference in alot of fights with aoe or with single targets. I use it all the time, trust me you'll like this skill. On top of just that your targets are slowed by 70%.. meaning that you have a chance to notice if someone pulled agro
before they get hit.
Cyro Grenade \ Electro Dart – This can be a good skill or a complete waste of time and resources if the target is immune. If the mob doesn't get froze then you have just wasted ammo and the skill has literally
done nothing to help you at all. Yet if the mob gets frozen then you have succesfully reduced the incoming damage to you by a very large number for a short time. Great skill.
Adrenaline Rush \ Kolto Overload – Awesome skill is awesome. This has been changed alot yet it's still highly usefull. This skill heals you when you get down to 30% and below. However lets look at what else it
does. Once you hit the skill for 60 seconds it will trigger a heal up to 30% for 8 seconds. That means you need to use this skill when you anticipate an "oh ****" moment in a boss fight or aoe pull. If you think you might be getting
below 30% fast and a healer is not able to get to you pop with skill and you'll be able to mitigate some damage.
Energy Blast \ Heat Blast – Now this skill has some rough edges to work around so let me explain. This skill is your shield tree's highest point and that is typically a great place to put good skills. However some
people will argue with me on this I'm not to sure Energy Blast is all that worth it. As of right now I've tested that the threat modifies on EB aren't higher than that of Ion Pulse. So really when you get this skill the major purpose of
it is to have something to use instead of Ion Pulse during your rotation to increase your ammo count. Now the rotations listed below figure that in and would be good rotations for this skill. However you might be able to skip this one if
you are good at managing your ammo unless you want another instant cast skill.
Shield/Smoke Bomb: This build is a nice all round good tanking build with high shield defenses. Your main goal here is picking up smoke bomb which is great for lower level instances yet has diminishing returns on
hardmode and ops encounters.
Shield/Augmented Cells: This build is almost exactly like the last but more well rounded for threat gen with higher end content. The added bonus from the ion cells gives more damage to targets down range and thus
rises you threat gen making you a more robust tank.
Rotations \ Priority List
*note* These are priority lists not rotations. Meaning if you have active cooldowns you should choose these skills over others.
SS – Stockstrike
SC – Shoulder Cannon
HIB – High Impact Bolt
EB – Energy Blast
PC – Pulse Cannon
SG – Sticky Grenade
IP – Ion Pulse
HS – Hammer Shot
MV – Mortar Volley
ES – Explosive Surge
RP – Rocket Punch
SC – Shoulder Cannon
RS – Rail Shot
HB – Heat Blast
FT – Flame Thorwer
ED – Explosive Dart
FB – Flame Burst
RpS – Rapid Shots
FS – Flame Sweep
DFA – Death from Above
These rotations are complete, yet are designed to be guides and to be flexible. Your not going to get hurt if you deviate from the base of the rotation. But deviate to much you will end up out of ammo unless you throw a few HS or RpS
into the mix. If this happens hit your cell recharge or vent heat and continue on with your rotation. Remember the 2min cooldown on recharge\vent though so it will get you out of a pinch but you can't spam it.
Guidlines to Rotations
– Energy Blast \ Heat Blast is not on global cooldown and can be used at the start of the fight. I perfer to use it at the start only when I want to burst something down. It's your call.
– Shouldar Cannon is also not on the global cooldown and I tend to use this only for higher healthed mobs and bosses or when I know I'm going to be stun locked.
– Maximize your resource! Don't get locked into having to spam HS \ RpS and make sure you use a rotation that keeps you around 30-35% of your resource usage.
– Stockstrike \ Rocket Punch needs to be used everytime you can use it.
– Bind High Impact Bolt \ Rail Shot to a key that is easy to quickly push and make sure you use it everytime.
Vanguard Rotations
Single Target Rotation
Storm> SS> HS> HIB> HS> IP> HS> SS> HS> SG> HS> EB> HS> Repeat
Powertech Rotations
Single Target Rotation
Jet Charge> RP> RpS> RS> RpS> HB> RpS> RP> RpS> ED> RpS> HB> RpS> Repeat
Basically what we are doing here is hitting our hardest hitting moves after our situational moves and throwing hammer shot \ rapid shot in between as a filler. By throwing hammer shot \ rapid shot in as a filler you will be doing damage
and creating threat while not using ammo so your ammo will actually go up (or heat down) keeping you at a nice 4x recharge rate.
So with hammer shot removed from the rotation it would look like this.
Storm> SS> HIB> IP> SS> SG> EB> then repeat back to SS
Multiple Target Rotation (4+)
Target one mob and set that to focus. This will let us know when we are back to start.
Vanguard Rotations
MV> Storm(if at distance)> ES> ES> HS> SG> HIBPC> HS>
*you can throw in three ES if you want here if you talent for it*
Powertech Rotations
DFA> Jet Charge(if at distance)> FS> FS> RpS> ED> RSFT> RpS>
*you can throw in three FS if you want here if you talent for it*
This is your simple multiple target rotation yet to make it more efficient you need to focus on tab targeting / switching targets. My main suggestion when attacking aoe mobs like this is when ever you use hammer shot tab target to a
different mob. This will make sure you are getting even threat placement. To be honest you can throw in a stockstrike on a newly targeted mob if need be. Also, remember you have sonic round that will taunt five targets so keep that
Multiple Target Rotation (3-)
Target your highest health mob and set that as focus.
Vanguard Rotations
Storm> SG> HS> ES> HS> SS> HS> IP> HS> EB> Repeat
Powertech Rotations
Jet Charge> ED> RpS> FS> RpS> RP> RpS> FB> RpS> HB> Repeat
Your going to want to target that highest health mob and do the majority of the fighting on him. Your going to be using your splash damage to take control of the other mobs. Now if your dps are instructed to only attack the main mob and
use aoe this a great rotation. You are more than welcome to tab target and stockstrike \ rocket punch the other mobs but make sure it doesn't mess up your rotation. Focus on your main target and after a few rotations of this you can
switch to another target and run your single target rotation on it if need be.
Priority List Guide
Another good way of looking at the rotation is via a priority list. This list gives you a general understanding of how you can use your skills and in what order you want to fire them off based on dps and threat percentages.
Vanguard Rotations
Single Target (Thanks to Darguth for providing this.)
A.) If Ammo >= 10
- Stockstrike
- High-Impact Bolt
- Shouldar Cannon
- Ion Pulse.
- Sticky Grenade
B.) Else Ammo <= 9
- Energy Blast
- Hammer Shot
Powertech Rotations
Single Target
A.) If Heat <= 1
- Rocket Punch
- Rail Shot
- Shouldar Cannon
- Flame Burst
- Explosive Dart
B.) Else Heat >= 2
- Heat Blast
- Rapid Shot
This also does not factor in GCDs needed to trigger defensive abilities as-necessary while tanking. Usually I prefer to replace a weaved Hammer Shot \ Rapid Shot with such abilities if at all possible.


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This is where I go to Drink, pillage and plunder.
lets see... they advertise 30 plus taps, but then you go in there to see half of them with bags over them. I bought some songs on the juke box and apparently the staff didnt like ...
From family friendly trips with kid friendly activities to local plumbers lawyers, spas, and contractors. Judy's Book has millions of listings and reviews for the best and not so great. Whether you're looking for a specific business or just trying to discover great places we make it easy. We're a family oriented site focusing on bringing trusted reviews and recommendations to moms and others. Green and Sustainable places are becoming more relevant to Judy's Book users, have a favorite place? Write a review and tell users why it's Green!


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Introducing the new iMac. The ultimate all-in-one goes all out. The new iMac features next-generation quad-core processors and the fastest graphics ever in an all-in-one computer. It also brings Thunderbolt I/O technology to the desktop for lightning-fast data transfer. And a new FaceTime HD camera lets you make full-screen HD video calls.* All from a beautiful widescreen LED-backlit display that takes up just a sliver of your desk. It's everything you want in a desktop. Now more powerful, more advanced, and even more incredible than before. *FaceTime requires a FaceTime-enabled iOS device with a Wi-Fi connection or a FaceTime-enabled Mac with an Internet connection and FaceTime for Mac software (may require separate purchase). Not available in all areas.
The Ultimate All-in-One Goes All Out.
The new iMac features next-generation Intel Core i5 quad-core processors and the fastest graphics ever in an all-in-one computer. It also brings Thunderbolt I/O technology to the desktop for lightning-fast data transfer. And a new FaceTime HD camera lets you make full-screen HD video calls. All from a beautiful, widescreen 27-inch LED-backlit display that takes up just a sliver of your desk. It's everything you want in a desktop. Now more powerful, more advanced, and even more incredible than before.
The iMac's display offers a 2560 x 1440-pixel resolution (for native 1080p high-definition viewing), and it uses IPS technology to deliver consistent color across an ultra wide 178 degree viewing angle. This 27-inch model (MC813LL/A) offers improved graphics with AMD Radeon HD 6770M discrete graphics featuring 512 MB of GDDR5 memory, a 1 TB hard drive, and 4 GB of installed RAM. Other features include integrated Wireless-N Wi-Fi networking, Bluetooth connectivity, an SD card slot (compatible with SDHC and SDXC cards), one Thunderbolt port, a FireWire 800 port, and a total of four USB 2.0 ports (see full specifications below).
It also comes with the Mac OS X Lion operating system as well as the iLife software suite, which includes the latest versions of iPhoto, iMovie, and GarageBand.
Key Features
Next-Generation Quad-Core Intel Processor
This iMac is powered by a second-generation Intel Core i5 quad-core processor (dubbed "Sandy Bridge"), which provides breakthrough digital media management, content creation, and 3D gaming capabilities. With updated Intel Turbo Boost Technology 2.0, the latest Core i5 increases speed automatically for whatever you're doing, dynamically accelerating performance to match your workload.
Intel's Hyper-Threading Technology enables each core of your processor to work on two tasks at the same time, delivering the performance you need for smart multitasking. And you'll enjoy a rich set of new features for a stunning and seamless visual experience with no additional hardware. The "Sandy Bridge" Core i5 processor also provides faster access to the installed RAM, with an integrated memory controller to connect fast 1333 MHz memory directly to the processor.
Revolutionary Thunderbolt Technology
Developed by Intel with collaboration from Apple, high-speed Thunderbolt I/O (input/output) technology delivers an amazing 10 gigabits per second of transfer speeds in both directions. Built into the iMac, the Thunderbolt port allows you to connect to new Thunderbolt-compatible peripherals as well as existing USB and FireWire peripherals using simple adapters. You'll be able to move data up to 20 times faster than with USB 2.0 and more than 12 times faster than with FireWire 800, and you can daisy-chain multiple high-speed devices without using a hub. Thunderbolt also supports DisplayPort for high resolution displays and works with existing adapters for HDMI, DVI and VGA displays.
Bright, Colorful Display
This 27-inch, all-in-one Apple iMac features an edge-to-edge glass display that utilizes LED backlighting for improved brightness and energy efficiency as well as In-Plane Switching (IPS) technology, which delivers consistent color across a wide 178-degree viewing angle.
Clutter-Free Desktop
You'll be able to cut the cord with the included Wireless Keyboard and Magic Mouse, both of which connect to the iMac using Bluetooth wireless technology. Additionally, the Magic Mouse features a seamless Multi-Touch surface that enables you to use the same intuitive gestures used on the MacBook trackpad to easily scroll through long documents or swipe to move forward or backward through a collection of web pages or photos. And it can be configured as either a single- or two-button mouse.
And with the FaceTime HD camera placed above the display in the iMac's thin aluminum and glass design, you'll be able to make video calls in HD 720p resolution to friends and family on another iMac or MacBook. Additionally, you'll be able to connect to those using an iPad 2, iPhone 4, or iPod touch.
iMac, Apple Wireless Keyboard, Magic Mouse, cleaning cloth, power cord, install/restore DVDs, printed and electronic documentation
Key Specifications
What's in the Box
iMac, Apple Wireless Keyboard, Magic Mouse, cleaning cloth, power cord, install/restore DVDs, printed and electronic documentation
Apple Magic Mouse
Apple Wireless Keyboard
Limited Warranty And Service
The iMac comes with 90 days of free telephone support and a 1-year limited warranty, which can be extended to 3 years with the AppleCare Protection Plan.
Installed software
Mac OS X Lion is an even more powerful and refined version of the world's most advanced operating system. In ways big and small, it gets faster, more reliable, and easier to use. New core technologies unleash the power of today's advanced hardware technology and prepare Mac OS X for future innovation.
- Mac OS X v10.7 Lion (includes iTunes, Time Machine, Quick Look, Spaces, Spotlight, Dashboard, Mail, iChat, Safari, Address Book, QuickTime, iCal, DVD Player, Photo Booth, Front Row, Xcode Developer Tools, and more)
iLife helps you do more with photos, movies, and music than you ever thought possible. In iPhoto, you can browse, edit, and share your photos in stunning new full-screen views. Create epic Hollywood-style movie trailers from your home video in iMovie. And GarageBand gives you everything you need to make a great-sounding song–including tools for keeping your song in perfect rhythm and guitar and piano lessons.
- iLife (includes iPhoto, iMovie, GarageBand, iWeb, and iDVD)
AppleCare Protection Plan
Because Apple makes the hardware, the operating system, and many applications, the Mac is a truly integrated system. And only the AppleCare Protection Plan gives you one-stop service and support from Apple experts, so most issues can be resolved in a single call. Extend the complimentary service and support on your Mac to 3 years from the original Mac purchase date with the AppleCare Protection Plan. You get direct telephone access to Apple experts for technical questions, and you get global repair coverage–including both parts and labor–for your Mac and select Apple peripherals.
Optional Accessories and Related Products
Time Capsule
AirPort Extreme Base Station
Apple Magic Trackpad
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Details About Your Middle Fork Reservation
Making a Reservation
You can book your Middle Fork vacation with Idaho River Journeys by calling us at 1-208-756-8116 or online using our secure reservation form. To confirm a booking we require a non-refundable deposit of $500 per-person with the balance due 60 days (90 days for charters) before the trip.
Welcome Aboard
When we receive your reservation we will send you an email confirmation that includes links to Trip Details and the guest forms we need completed prior to your trip. If you have questions, you can reach us at any time, including weekends and holidays at 1-208-756-8116 or just send us an email.
Should you have to cancel your trip, deposits, and final payments are non-refundable. Our cancellation policy is firm and we can not make exceptions. We operate under federal regulations, which restrict the number of guests per trip and the number of trips per season. If you must cancel, try to find someone to take your place.
Vacation Insurance
You should supplement personal insurance with travel insurance. Many companies offer policies that cover cancellation, evacuation, baggage loss and other situations that could impact your trip. Contact TravelEx for more information.
Although infrequent, it is sometimes necessary to cancel or modify a trip because of unusual or unexpected circumstances. We reserve the right to cancel or modify any trip due to adverse weather or water conditions, log jams, debris flows, forest fires, travel restrictions that limit access to the river, or other circumstances beyond our control. Adverse conditions may require that the trip be moved to another river and that the boats and other equipment be different from those advertised, promised or reserved. In the event of a cancellation, or modification of a trip, Idaho River Journeys cannot be responsible for any resulting expenses incurred by guests.
Guest Questionnaire and Risk Form
Guests joining us are required to sign an Acknowledgement of Risk form and fill out a questionnaire. The questionnaire includes information we use for sizing lifevests and includes information on dietary preferences. Our office will send you these forms.


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While the SA economy wallows in huge debt following series of reported wasteful spendings, the DA has revealed yet more billions wasted due to issues with the SA visa rules.
The DA shadow minister of tourism, James Vos revealed that a visa regulation introduced in 2015 which blocks travelers who do not carry an unabridged birth certificate for their children, has prevented more than 13,000 tourists from entering South Africa thereby costing the wider economy billions in lost revenue.
Read Also: SA Government Is Bias In Drought Aid Distribution- Farmers
Citing data from the Tourism Business Council of South Africa (TBCSA), which showed that 13,246 people were denied entry into the country between June 2015 and July 2016 because of the contentious rule, James Vos said money worth R7.5 billion revenue has gone down the drain due to the "crazy visa rules".
The report by TBCSA reveals that an average tourist spends around R13,000 per day in South Africa. This means that potential revenue of around R7.51 billion has so far been lost because of the regulation.
The heavy visa rules was set for a change in February 2016, with proposed amendments allowing for parents to have their ward's identity included in their ID documentations – removing the need to travel with a birth certificate.
The DA laments that the visa rules are yet to be changed even as the year draws to an end. The party further noted that for now, inbound travelers are still required to have original birth certificates – copies of which must submitted during the visa application process.
The regulations were initially introduced under the banner of clamping down on child trafficking in South Africa.
Read Also: Discontinuing Fraud Charges Against Gordhan: ANC Wants Zuma To Discipline Abrahams
DA's James Vos said the party will address the mater in the parliament as it continues to push for the introduction of an e-visa system, where potential tourists could submit necessary documentation well in advance.


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Description of the accommodation:
Rooms, services Are you about to reserve a room in China? We are glad to introduce you the offers of <Szálláshely neve/Property type>, where both you and your family will be very welcome for a stay. The hotel is offering 111 nicely furnished rooms to stay in to those seeking accommodation in Yichang. The exact scope of services offered by Jihao International Hotel - Yichang (including those for an extra fee) is available on the information sheet below.
Payment Credit card guarantee or advance bank card payment may be necessary for finalizing your reservation, depending on the exact room, date and price.
Arrival, opening hours The personnel can communicate with you in the following languages: Chinese - China and English.
Jihao International Hotel - Yichang rooms Rooms
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Desk in the room


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Who likes to be taken for granted? No one! The opposite of taking someone for granted is to show appreciation. It simply means to express that you are glad you are connected, that you may have shared experiences together, and that there may be future opportunities for mutual benefit. That is the crux of the proliferation of loyalty programs. Businesses are rewarding their followers and fans when they subscribe to and accumulate points from using their loyalty programs.
Customer loyalty has been identified as an important business metric. In this post, take your loyalty program a step above the rest with 3 meaningful ways to sweet talk your best fans. Some programs already utilize these strategies. Personally, I find these strategies as the real reason I subscribe to so many loyalty or reward programs. At the end of the post, select 1 or more strategies to tweak your loyalty or reward programs so that your clients remain loyal to only your business.
Well, in case you do not know, celebrating birthdays is like a holiday nearly everyday. Not only do I enjoy celebrating my birthday, I enjoy celebrating my friends' birthdays. As my birthday approaches, I get birthday cards from companies I have done business with. Other businesses send postcards with free offers or special promotions. Then, there are the emails from other businesses with gifts or promotions leading up to my birthday that help build the excitement it.
Recognizing someone's birthday means you are pushing an emotional button, which is a key way to gain someone's attention. Although everyone does not have positive emotions around their birthday, the majority tends to enjoy being wished well for such a personal moment. Plus, celebrating birthdays is the main time of year when someone is the center of attention and are a receiver rather than someone who always give to others. This is why a birthday recognition program associated with your loyalty program is sweet music to your fans' ears.
Have you ever helped a friend or family member celebrate a milestone? Sweet 16? Happy 50th Anniversary? Happy Retirement? or Happy 100th Birthday? With businesses, there are milestones worth noting with your loyalty program subscribers. In order to retain your best clients, it may also be worth reminding them how long the two of you have been together. Also, this is another opportunity to make contact with your fans.
What milestones could a business commemorate? Here are a few examples:
Date you first connected, regardless of a purchase or not
Date you became a client (turn this into an anniversary)
Where you were connected, which presents a geographically focused opportunity
Date you purchased a new product or service
Date of service renewal
These milestones are just several ways you can remind your loyalty program subscribers of how much their connection means to you and that you have been their preferred service provider for an extended period of time.
Product- or Service-Driven
Creating mini-communities within your loyalty program or client base has advantages for client retention. No one leaves a service provider who continues to provide value beyond a purchase of a good or service. Based on a commonality, which is typically the foundation for being assembled together, your loyalty program can help your fans maximize their use of your goods and services. Tips, techniques, and unpublished usages are helpful to other subscribers to your business. The video gaming industry is known for mini-communities around specific gaming systems or games.
Finally, when new versions or upgraded goods or services are launched, mini-communities become niche, target markets for your business to tap first. Using your product or service means an implied satisfaction with your business. Offering special promotions or bundles to your fans who stayed with you, rather than saving those promotions for new customers, are also appreciated by these product- or service-driven segments of your fan base.
With these 3 meaningful ways to sweet talk your best fans, you can turn your loyalty or reward programs into a client retention program based on the principles of appreciation and gratitude. By virtue of multiple contacts or touchpoints, you remain top of mind with your clients. Avoid a slow migration of your clients to other service providers with these opportunities of recognition. Sweet talk your best fans with a loyalty program that is personalized and provides marketing opportunities without being salesy.
If you are an ambitious and savvy small business owner or high-level professional who generates your own leads and relies on the quality of your professional relationships for your business growth, reserve a complimentary, 30-minute Discovery Session today! From Aimee Wilson, Chief Event Strategist helping you leverage your business savvy.


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1. Re: Question about using DB_NOSYNC when using replication (high availability)524761 Apr 28, 2011 5:17 PM (in response to 784739)Hi,
It sounds as if you're talking about the DB_TXN_NOSYNC flag, rather than DB_NOSYNC.
You mention that in general, you lose uncommitted transactions on system failure. I think what you mean is that you may lose some committed transactions on system failure. This is correct.
It is also correct that if you use replication you can arrange to have clients have a copy of all committed transactions, so that if the master fails (and enough clients do not fail, of course) then the clients still have the transaction data, even when using DB_TXN_NOSYNC.
This is a very common usage scenario for Berkeley DB replication/HA, used to achieve high throughput. You will want to pay attention to the configured ack policy, group size setting, setting of the 2SITE_STRICT option (if group size == 2).
2. Re: Question about using DB_NOSYNC when using replication (high availability)784739 Apr 29, 2011 9:21 AM (in response to 524761)Hi Alan,
Yes i am talking about DB_TXN_NOSYNC flag.
You also have right about losing commited transactions.
My group size is larger than 2 so i don't need 2SITE_STRICT.
If you can provide me with some information about configuring ack policy, like a documentation or something, would be very helpful.
3. Re: Question about using DB_NOSYNC when using replication (high availability)868561 Jun 20, 2011 1:35 PM (in response to 784739)http://download.oracle.com/docs/cd/E17076_02/html/api_reference/C/frame_main.html


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Omega-3 Fatty Acids and Depression
by Anthony Kane, MD
Bipolar disorder and unipolar depression are serious debilitating psychiatric conditions. Bipolar depression is particularly difficult to treat, since treatment often pushes the patient into a manic episode. Bipolar depression carries a 19% suicide rate and bipolar patients have only a 50% chance of returning to normal functioning.
In the past fifty years there has been about a 20 fold increase in a
number of cases of depressive disorders. 5% of people in the United States
will have at least one episode of serious depression this year.
While most medical research focuses on pharmacological treatment, there is a growing body of evidence that nutrition in general, and omega-3 fatty acids in particular may be of great benefit to numerous people.
Omega-3 Fatty Acids
Omega-3 fatty acids are long-chain, polyunsaturated fatty acids, which must be obtained through the diet. Long chain omega-3 fatty acids, like eicosapentaenoic (EPA) and docosahexaenoic acid (DHA) can be ingested directly from foods such as fish or fish oil. Alternately they can be manufactured in the liver from alpha linolenic acid (ALA), a shorter omega-3 fatty acid. This conversion is limited. Only 5–15% of ALA is ultimately converted. Aging, illness and stress, as well as high amounts of omega-6 rich oils, such as corn, safflower, sunflower, or cottonseed oil interfere with the conversion.
Fish oil contains high levels of the omega-3 fatty acids EPA and DHA.
Flax seed oil contains high amounts of ALA. The dietary intake of these
oils has dramatically declined in Western countries over the last century.
The ideal dietary ratio of omega-6 to omega-3 fats is approximately 2:1.
The ratio of omega-6 to omega-3 fats in the average American diet is about 20:1.
Given that approximately 20% of the dry weight of the brain is made up
of fatty acids it would not be surprising if inadequate intake of omega-3
fatty acids would have some neuropsychiatric consequences.
There is a lot of research linking low levels of omega-3 fatty acids to numerous psychiatric conditions and many indications that omega-3 fatty acids have therapeutic value.
Omega-3 Status in Psychiatric Patients
Numerous studies connect dietary consumption of omega-3 fatty acids with depression. Countries with high consumption of seafood, high in omega-3 fatty acids, have lower rates of bipolar and unipolar depression, post-partum depression, and seasonal affective disorder. These studies do not prove that low levels of dietary omega-3 fatty acids cause depression. There are other differences of life style that may also play a role. However, the evidence is strong enough to encourage researchers to investigate the role of omega-3 fatty acids in mental illness.
Studies of the fatty acid status in psychiatric patients have shown that depressed patients have lower levels of EPA and DHA. This connection has been demonstrated in mild depression, major depression, seasonal depression, post-partum depression, and in suicide.
Possible Mechanisms of Omega-3 Fatty Acids
We have limited knowledge of how omega-3 fatty acids function in the brain. There are three major areas in which omega-3 fatty acids seem to play a role.
Omega-3 fatty acids are essential components in neuronal membranes and play a critical role in how they function. They allow the nerve cell to be more receptive to neurotransmitters, enhancing their effectiveness.
Omega-3 fatty acids also may chemically influence major depression. Certain chemicals in the brain, called cytokines, which play a role in the inflammation response, also cause feelings of depression. Omega-3 fatty acids, and EPA in particular, block the action of these cytokines. It is worth noting that many antidepressants also block these inflammatory cytokines.
In addition, there is a chemical in the brain called brain derived neurotrophic factor. This chemical supports the survival and growth of neurons. Levels of brain derived neurotrophic factor are low in patients with severe depression. Omega-3 fatty acids enhance the function of brain derived neurotrophic factor, as do antidepressant medication and exercise. Interestingly, diets high in saturated fat and sugar, as well as stress inhibit its production.
Clinical Evidence
People with depression have lower levels of omega-3 fatty acids. A number of studies have shown omega-3 fatty acids to be helpful in treatment of depression.
Several case studies found that flaxseed oil, which is high in alpha linolenic acid (ALA) the parent compound for all the omega-3 fatty acids, improved the symptoms of bipolar depression. Another case showed that a combination of 4 g EPA/2 g DHA per day improved the depressed symptoms in pregnancy. These improvements took about four weeks.
In another case study, a patient with depression that didn't respond to medication was placed on 4 g pure EPA. After one month, the patient's depression improved and after nine months the patient was symptom free. Utilizing MRI technology, the researchers found that after EPA treatment, there were structural changes in the brain that showed a reversal of some of the brain abnormalities commonly found in depressed patients.
There was one double blind controlled study that found that 9.6 g of omega-3 fatty acids (6.2 g EPA/3.4 g DHA) helped bipolar disorder depression. Another study found that 2 g of pure EPA enhanced the effectiveness of antidepressant medication. There were no side effects.
Another study found that 1 g of EPA could reduce aggression and depression in borderline personality disorder patients, again with no negative side effects.
The antidepressant effect of omega-3 fatty acids seems to be the result of EPA. When DHA was given alone or in equal amounts with EPA, researchers did not see these antidepressant effects.
In summary, omega-3 fatty acids have been tested in numerous psychiatric conditions and found helpful in:
Bipolar depression Unipolar depression Depression during pregnancy
Anorexia nervosa
Depression associated with borderline personality disorder
Post-partum depression
Reduction of suicidal thoughts
In general, treatment took three to four weeks to be effective, with
the exception of anxiety and insomnia, which took six weeks.
Although doses of up to 9.6 g were used, there were no significant side effects noted.
Other Dietary Considerations
Certain nutrients are known to influence omega-3 status. Deficiencies in four of these nutrients, zinc, selenium, folic acid and dietary antioxidants, are common in patients with depression.
Zinc levels are lower among patients with depression. In a recent study, 25 mg zinc supplementation improved depressive symptoms. Elsewhere it was shown that two months of zinc supplementation, 25 mg/day significantly increased omega-3 levels.
Depressed patients have lower levels of folic acid. There is also growing clinical evidence that folic acid helps treat depression and can enhance the effectiveness of antidepressant medications.
At least five studies link low levels of selenium to negative mood. Selenium deficiency can interfere with the normal conversion of ALA to EPA and DHA, and results in an increase in the omega-6:omega-3 ratio. Selenium also plays a role in the human antioxidant defense system.
Omega-3 fatty acids are extremely vulnerable to oxidation reactions. Dietary antioxidants are known to influence the antioxidant defense system and can influence omega-3 status. Some evidence suggests that antidepressant medications may reverse the severity of oxidative damage in depressed patients.
Conclusion and Recommendations
There is plenty of research evidence that omega-3 fatty acids, particularly
EPA, may alleviate depression in many people. Fish oil supplements are
well tolerated, have almost no side effects, and are inexpensive. So far,
we cannot recommend that you use fish oil to replace drug therapy, but
it would be a good idea to add them to the therapy.
You should see results in about 4 weeks, though the maximum benefit may not appear until nine months.
Researchers have yet to determine the optimum dosages. Studies have used between 1-6.4 g of EPA a day. EPA seems to be the omega-3 that is helping.
Although this is a guess, based upon the current research I would suggest the following regimen for depression:
A fish oil supplement of 2 g of EPA daily. This can be taken at once or 1 g twice a day. Alternatively flaxseed oil, which is high in ALA, can be used. Normally, about 14 g of ALA converts to 2 g of EPA.
A general multivitamin supplement containing high levels of vitamin C, vitamin E, and about 500 mcg of Folic acid.
A general mineral supplement containing selenium. Alternatively, eating
two Brazil nuts a day will provide all the selenium
you need.
Again I want to stress, this regimen is not in place of medication. However, I suspect that many people who take these things will need much less medication. Some will be able to get off medication completely. Even if this regiment does not help in depression, it may help to prevent or alleviate a number of other conditions, not discussed here. Best of all there are no side effects.
Finally, I want to stress that if you or someone you care about is suffering from depression, this is something you must try. Though there is still very scanty research, the best run studies show the EPA is effective in almost 90% of depressed patients. Given that there are no real side effects to taking fish oil in contrast to the very serious side effects antidepressant drugs have, you do not want to wait around for twenty years until the AMA finally gets around to recommending this treatment.
Anthony Kane, MD
ADD ADHD Advances
Anthony Kane, MD is a physician and international lecturer. Get ADD ADHD Child Behavior and Treatment Help for your ADHD child, including child behavior advice, information on the latest ADHD treatment, and help with Oppositional Defiant Disorder.
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Osama Bin Laden Death on Twitter
Twitter, Facebook Explode as News of Osama Bin Laden's Death Spreads
President Obama took to the airwaves earlier to announce that Osama bin Laden had been killed. And if you had been away from your TV set, radio, or Internet at any point this evening, you could quickly get caught up on the events due to several trending topics like "Osama bin Laden," "mission accomplished," "Watching CNN," and "Wolf Blitzer."
We already know that Twitter is a great source for breaking news, but this time, the news actually came first on Twitter thanks to a clued-in former chief-of-staff for Donald Rumsfeld. There's already a Facebook page dedicated to the news with over 142,000 likes. Obviously, news travels fast these days, but how did you hear about the death of Osama bin Laden — Twitter, Facebook, or another traditional news source?


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For a starting overview from an exceptionally tedious but necessary perspective — rendered so tedious because of the glaring abnormality evidenced by the ever-ongoing, intrusive, oft-nonsensical droning and weak self-propping-up by Barack Obama — there's this glaring abnormality about the sheer opportunity to speak at today's "Health Care Summit":
FACT CHECK: President Talks For More Time Than Either The Republican Or Democrat Delegation
February 25, 2010
Democrats Collectively Talked For More Than Twice As Long As Republicans
DEMOCRATS (Including President Obama): 233 MINUTES OR NEARLY 4 HOURS
Allow me to just cut through all the tedium and toss-offs for a moment: I declare the glaring, obvious function of today's BARACK OBAMA'S HEALTH CARE SUMMIT FIZZLE BODIZZLE SHOISTAN ("BOHCSSBS" -or- "BO's BS" for sizzle-short), that the overall and glaring purpose of the event was, by Obama and other Democrats (Pelosi, Reid, for starters), to declare by this evening (if not already working this angle) that "there was agreement made" or some such declaration announcing that, well, they've met with Republicans and had a discussion and are now "moving forward" with BO's BS accordingly.
That means BO's BS of today was for purposes by BO and other Democrats for advancing Reconciliation on this disasterous, ugly "Senate Health Care legislation" by tomorrow if not sooner.
Everything else said by Obama during his BS production today ("Summit" as in, 'Gaze Upon the Dictator and Listen to His Numbing Words') was show-and-don't-tell because no one can bombast as intensely as Barack Obama did today and then hope to even begin to understand what anyone else has to say or thinks. No, Obama hoisted this event for purposes of utility upon which he will now rationalize his inflexible ripoff of the American economy, if not ruination of it.
The following video captures about all that anyone should need know about Barack Obama and the BO BS of today:
Obama At Health Care Summit: "I Don't Count My Time Because I'm The President"
And from the comments section that accompanies that video, I reprint the following word-illustration of just how he — and the other Democrats — are realistically represented (in this Summit, in general on just about all their efforts to Socialize America and numb Capitalism) — the irresponsible, immature "son" in the following illustration is Obama/Pelosi/Reid/Democrats, while the responding "Dad" is the Right/Republicans:
Posted by: Deer In Headlights
Feb 25, 11:52 AM
"Dad, I want a car."
"Fine, go to your room and create a budget for how you'll pay for it."
"All done? Let's hear it."
"It's really cool."
"OK, how will we pay for it?"
"It's fire engine red with airbrushed flames."
"How much is the down payment?"
"All my friends have one."
"What are the monthly payments?"
"Can we go to the lot right now, we HAVE to get this today."
"Where's the money son?"
"You don't love me."
What we have at present in this nation is a bunch of exceptionally spoiled — as in, over indulged, out of touch with reality, greedy, uncaring, cruel to a point of self-absorption at the denigration of nearly everyone else — spoiled individuals as Democrats, bent on taking whatever they can: they want it, so give it to them, the liabilities are yours, not theirs. Barack Obama, among those Democrats, is likely the most spoiled among them, though Nancy Pelosi gives him a good running-up for that title.
Admittedly, the RINO element — Progressives and other Liberals calling themselves Republicans — come in as third place, though at BO'S BS of today, that spoiled-RINO contingency was not petting the goat.
More than a few Republicans, to the contrary, made a very good presentation for what and who thinking, conscientious people actually are, in contrast to Barack Obama's exceptionally awful, self-indulgent usery of the American public's time, including his many threats upon our nation's future.
Senators Paul Ryan (R/WI) and John Barasso (R/Wyoming) provided adult questions and commentary, particularly, and in the case of Barasso's being "allowed" by Barack Obama "to speak", Barasso drew a glare-of-hatred from Obama while Obama then proceeded to pick his nose (see above photo).
…unfortunately for our nation, Barack Obama (and Pelosi, et al.) don't understand that. I hold no hope that they ever will.
What does it mean to be spoiled? Being spoiled means having a lot of things go your way emotionally and materially. When you have people too often doing things for you and buying things for you, there's a good chance that you start expecting these favors instead of appreciating them. It's not a requirement for your boyfriend and parents to get you gifts. It is a show of love, appreciate it and don't let it get to your head.
If someone is too spoiled, their quality of life becomes too indulgent on unimportant things and they risk forgetting the importance of things that really matter. If you become too demanding of material things that you want or feel you deserve, you lose sight of the truly beautiful things that cannot be bought. It becomes a vicious cycle of buying things to feel better and to fill the void where love, trust and commitment should be, only to feel empty after the shopping "high."
Robert Stacy McCain ("The Other McCain") is on this booger!
Eeeewwww! President Obama Picked His Nose During Health Care Summit


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Families name an Heir and it starts a Feud
Let in Air and you'll ruin the Food!
This air tight container will help keep your food fresher for a very long time with Art and Cooks Proven air tight seal!
Art and Cook can't claim to stop all the IN-Fighting but our new range of stylish, modular and airtight storage containers will prevent your family from becoming culinarily dysfunctional.


text:
The Son That Former NFL Player Rae Carruth Tried To Kill Turns 18, Still Suffering From Permanent Brain Damage
The former wide receiver, who plotted the murder of his ex, Cherica Adams, is scheduled to be released from prison soon.
(Photo: www.denvergov.org)
Denver city council member Michael Hancock is vying to become his city's next mayor. He and former state senator Chris Romer were the top two vote getters in a May 3 general election and now face each other in a run-off election that will be decided on June 7. So far, Hancock has a slight lead over Romer at 41 percent to 37 percent.
If elected, Hancock would become the second African-American elected to serve as Denver's mayor. The first was Wellington Webb, who won the office in 1991 and served three terms.
Former state senator Peter Groff believes that Hancock could very well win. As a councilman and former head of the local Urban League, Hancock has developed strong relationships with the city's business leaders and helped to forge partnerships between groups that had not previously worked together. The city has a small African-American population, but Hancock has built a strong base among young voters and Latinos, who make up 40 percent of the population.
He also has won key endorsements from Latino leaders, several of his fellow council members and former Gov. Bill Ritter.
"During my 12 years as Denver's district attorney and my tenure as governor, Michael has built relationships from City Hall to China to help the Mile High City thrive," Ritter said when he announced his support. "I trust his leadership and judgment. He understands how the city works and how to get things done."
According to Groff, while Denver's economy hasn't suffered as much as other cities' have, the city is in need of reinvention. It has remade itself before, from cow town to oil town to high tech, and leaders are struggling to figure out what industry will be the next be job creator. He said that Hancock is an "innovative thinker" who can help prepare the city for its next remaking.
Hancock has said that during his first 100 days in office he would develop a comprehensive strategy to recruit new businesses and jobs to the city that would include a particular focus on clean energy companies.
First, however, both Hancock and Romer have got their jobs cut out for them getting people to vote again. For the first time in the city's history, machines won't be used to cast ballots. Instead, voters will mail or drop off their ballots at a drop-off center. If the final count is as close as the two candidates are now polling, that could make things interesting. At least there won't be any hanging chads that many to this day say enabled George W. Bush to beat Vice President Al Gore in 2000.
The former wide receiver, who plotted the murder of his ex, Cherica Adams, is scheduled to be released from prison soon.
Each of the men could be served a life sentence in prison.
Presented by


text: Hi fellow TFIans, I need a quick suggestion on whether to install OEM remote locking in my active or to find a better deal outside. I have been quoted 5k for OEM by the dealer. But i dont like the key and cant really trust TASS on dealing with the issues afterwards. Please help me asap out since i need to take the delivery of my car this Sunday. Thanks


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Increase the volume level over 100%
I've just bought nplayer for my ipad 2 and it's great, congratullations.
My problem is the volume low with dts audio so I wonder if would be possible boost the volume level over 100%
P.S: If you know a third party software to do it would be great :)
You can boost the audio in settings while the video is playing. (There is a small setting in the player) and of course it will reduce the quality and has no points using it with dts.
So you're probably better off with dts turned off.
Are you using headphones?
Because if you're not you don't see much difference.
This mode is ment to be used with headphones and the volume is great.
I use it all the time with movies with high res audio and it adds good depth to the sound if you set the correct settings. And I've had no volume issues.
Thanks mate
I have the issue while the kids are watching a movie so I can't solve it via headphones.
Could you please tell me where the player settings to boost the volume are?
Thanks in advance
Boosting audio for one file:
When the video is playing tap on the screen so that the buttons appear. On the left side of the screen there are three buttons above Mirroring button. Press the one with gear logo and a box opens. On the lower part of the box press audio and you'll find boost option that only boosts that files audio.
Boosting complete audio output:
Go to settings in main menu -> Audio-> Boost


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Discussion in 'OT Bar' started by MassMan, May 2, 2016.
there isnt a very good case for how ryan was better than brady/bell/dj
There is. And the guy made it in that article you won't read
i did read it, unlike u i dont just spew off at the mouth. to me its between bell and brady and everyone else should be a distant runner up.
zach zenner
rex burkhead
not worried about touissant like jangles and warfish?
daddy like
even if they split carries, think dwill gets the goal line work.
also forgot about quizz.
i dont think they are going to play him
who? dwill or quizz?
dwill is definitely playing
based on what?
pats and raiders are still playing for the #1 seed, right?
with mitchell, amendola, bennet out and edelman fragile, i could see blount having a big game
just my opinion? think he had been dinged up leading up to the last 2 weeks or so
hillman starting for SD. melvin is out.
Lamar Miller OUT
Gonna be a fucked up day of DFS fam
the falcons have a bye on the line. they arent going to treat this game as a "rest your starters" game. the 1s will likely play the entire game barring the falcons blowing the saints out
blue and hillman both suck ass
freeman, howard, tygoat FTW
Sounds like Hill will be out. Rex Burkhead ftw
give me dalvin cook over any other rb in the draft