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Midlife fitness tarpit.
April 15, 2012
Current fitness and nutrition regime counterproductive - help. If you had this happen to you and have worked around it, I'd like to hear about it.
The Asks on this general subject are innumerable, so I'll try to make my question very specific.
If anyone has gotten into the rut described below and gotten (and stayed) out of it successfully, I'd like to hear from you.
Female, mid-40's, no hot flashes or classic menopause symptoms yet. I have been working out with weights (some free, some machine) 1X a week for years. Sometimes I add a second session mid-week but getting to sleep and staying asleep can be a problem when I do that. (Sleep aids, muscle relaxants, etc. are not an option. Neither is morning or midday weight training during the work week.)
My weight (neighborhood of 150 lbs; I'm 5'7") has stayed the same but I am just about a size bigger than I was this time 2-3 years ago. The "creep" has been going on, slowly, for several years now. My leg muscles in particular have gotten weaker. Frankly, I'd rather gain weight on the scale than have this happen.
I go for a couple of 20-minute walks once or twice a week: walking would be the easiest thing for me to increase right now, but I've heard that steady-state aerobics can strip muscle.
My diet? I veer between overindulging on sweets and sugars, then cutting calories. I've done low-carb, high-protein before but I get tired and stay tired when I do that. Fatigue for days on end is also not an option. When I'm on "good behavior" I believe that I'm probably not getting more than 1500-1600 calories a day, sometimes probably less.
I have often wondered about the efficacy of my protein metabolism, especially now that I'm on a PPI.
I have gotten back into yoga recently but I have some of the stiffest hips this side of Victorian England. I have mid-back and knee issues as well. So unassisted programs like Starting Strength scare me - seems like everything is designed for the healthy 25-year-old. I have considered dropping the weight-training altogether and going for Vinyasa yoga or some such.
Finally, I don't have a big budget for a lot of sessions with a trainer. I see that Starting Strength has a couple of certified trainers in the Medford/Malden, MA area and I've considered a few sessions with them, although I'm not looking forward to the schlep down there.
posted by
Currer Belfry
Health & Fitness
(22 answers total)
6 users marked this as a favorite
What is your goal? You talk about sleep patterns, weight, muscle mass, energy, back and knee issues... What is your desired endstate in re your health/body?
posted by
on April 15, 2012
For your stiff hips, check out the book
Healthy Hips Handbook
. I have the kindle edition, it has been very helpful. It's a series of stretches and exercises that you do at home.
You say that morning is not an option for working out - is that because you're driving to a gym? Can you purchase some smaller weights and do a ~20 minute weight workout at your home when you first wake up? Try the one in
The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
posted by
on April 15, 2012 [
2 favorites
I'm sure you've heard this before, but yoyo dieting is a great way to lose muscle and replace it with fat. So I'd say first priority is to find a healthy balance that you feel like you can maintain for the rest of your life. That means some sweets once in a while, but in enough moderation that you don't have to veer off course and starve yourself to make up for it afterward.
2nding New Rules of Lifting for Women -- it's a strength training book in the style of Starting Strength but less intimidating for someone working out on their own.
posted by
on April 15, 2012 [
1 favorite
I'm not sure I understand your objection about walking. Walking is great for weight loss, improving your fitness in general, and can also help with back pain. I got out of my rut by getting a Fitbit, entering everything I eat into the dashboard, and trying to meet the goals it sets for me, including walking at least 10,000 steps a day. I've been doing this for the past month, have lost 7 pounds, and feel absolutely great and full of energy.
posted by
on April 15, 2012 [
4 favorites
Low carb/high protein is
a slow death
When I'm on "good behavior" I believe that I'm probably not getting more than 1500-1600 calories a day, sometimes probably less.
Great. Calorie-restriction is a fantastic way to
gain weight
and be tired.
Your metabolism is like an intelligent campfire. Give it too little fuel and it slows down, burns a tiny flame, and is afraid it might go out entirely. Give it plenty of the right fuel and it burns bright and fierce.
I'd rather eat a little too much calories than too little, but make sure you eat
whole foods
. You can eat all the
whole grains, potatoes, fruits, and veggies you want, quite literally. If it's rice, make sure it has husks (like Lundberg Farms brand, which is delicious even just with soy sauce). I even know fruitarians who are only moderately active (for example working a job on their feet but not exercising at all), and they eat anywhere from 4,000 to 8,000 calories a day
and DO NOT GAIN WEIGHT. Cut out processed foods and all fast food, but treat yourself now and again with a little chocolate or a dessert. Stay away from dairy entirely and cut animal foods out entirely or as much as you can.
Do this and, if you don't lose weight naturally, I'll eat a hat (as long as it's hemp and I can stew it first).
IANAD, but I've read several thousand pages on the subject and sat through a couple hundred hours of lectures and presentations by doctors and athletes, I'm 46 and people think I'm mid-twenties, I'm in athletic shape, and I rehabbed myself from a state of constant fatigue 15 years ago.
posted by
on April 15, 2012 [
1 favorite
I've heard that steady-state aerobics can strip muscle.
True, but not relevant. When training for muscle development, people are steered away from classic long, slow distance, and more into HIIT (if anything). But we're talking about 30-40 miles a week, at-pace, where this becomes a problem.
Not a problem when going for a walk.
posted by
the man of twists and turns
on April 15, 2012 [
4 favorites
Increase exercise - that is the only thing that is going to really make your body feel better. I find that getting in the habit of working out every day helps establish a routine that is easier to folloe than just doing 2-3/week.
posted by
on April 15, 2012 [
1 favorite
I think the mistake you may be making is thinking of low-carb as a low-carb,
diet. It's not high-protein, it's
. Which sounds scary I admit, until you realize that there is barely any evidence for the 40 years of low-fat dietary guidelines that the US government has foisted on us. Every trial ever done that has compared a low-carb, high-fat approach to any other diet -- Mediterranean, low-fat, you name it -- has found that subjects on the LCHF diet lost more weight
had better health indicators. Don't believe me? Please look at the
posted by
on April 15, 2012 [
4 favorites
If you do want to try a low-carb approach again, please make sure you're getting plenty of sodium (lack of carbs makes your blood pressure go down, so you need to counterintuitively take more sodium to compensate) -- usually in the form of bone broth or bouillon. Eat lots of fat -- I aim for about 65 % of my daily calories from fat, 5 % from carbs and the rest from protein. You'll feel better after the first few days, at least in my experience.
posted by
on April 15, 2012 [
1 favorite
I think you would do well to ignore Shane. His anti-Atkins link is a paper written by a vegetarian who of course will be opposed to low carb diets because they require eating animal protein. I guarantee that that paper is full of lies, myths and misconceptions. It's a fact that carbohydrates make us fat -- anyone who claims otherwise doesn't know what they're talking about.
Low carb is absolutely the way to go. If you're having energy problems on a low carb diet than you're probably doing it wrong. You ought to have more energy on a low carb diet than on a typical 'healthy' diet.
Anyhow, none of this advice will do any good if you don't reply with what you're trying to achieve. If it is to lose weight than the absolute #1 thing you should do is to completely cut out refined carbohydrates -- sugar (including very sugary fruits like apples, and fruit juices), honey, white bread and white rice. You would probably do even better to cut out carbohydrates entirely until you reach your 'goal weight,' if you have one, then slowly reintroduce *complex* carbs (i.e. NOT refined) -- but going extremely low carb is very hard and takes a lot of dedication and requires you to eat a lot of meals that you would otherwise not find very appealing.
Otherwise keep up walking a few times a week. Also try sprinting for ~30 seconds a couple times each walking session to get your heart rate going -- but ease into this so you don't hurt yourself.
posted by
on April 15, 2012 [
6 favorites
1X a week for years.
Are you lifting the same weight? Or have you increased the amount lifted over the years? When I plateau. I up the weights to failure. 1 set as much as I can possibly lift.
posted by
on April 15, 2012 [
1 favorite
[Comment removed. Answer helpfully or come back when you can.]
posted by
on April 15, 2012
In terms of goals, a realistic one would get me back to where I was 2-3 years ago in terms of muscle/fat ratio. I'm not terribly concerned with the number on the scale. The continued loss of muscle is not only unattractive, it's downright scary.
Lots to chew on in the answers, so to speak. I'm seeing some confirmation of suspicions I already have - the yo-yoing, for example. I think I have to make some kind of commitment to myself to stay away from the crap food as much as possible, since it sets me up for yo-yoing. (To clarify, I am definitely not a fat-phobe in terms of macronutrients; you might want to keep your EVOO and peanut butter out of sight if I were to visit your house!) Also glad to see that my concerns about 3-4 mile walks are probably unfounded. I can add a couple of those during the week until it gets too hot.
I need to peruse the answers more, but I think that what I'm going to try to do is: a) make sure I get enough good calories b) stay away from junk as much as possible c) keep hitting the gym and maybe add an extra session during the week, with more weight as I can lift it. I joined a new Y recently so they might be able to do a body comp analysis on me, although I know that can be fraught with peril in terms of accuracy. If I stick to plan, I'll report back to the thread with progress. Please keep responses coming especially if you've been through this.
posted by
Currer Belfry
on April 15, 2012
Seconding the Fitbit. It will spur you to do some serious walking and hill-climbing. I also found that
can integrate with it, and has a better interface for recording foods than Fitbit's own app or site.
posted by
Johnny Wallflower
on April 15, 2012
Eat more better food and exercise more. 20min is nothing, you want to sweat, so walk hard for at least an hour. Try not to be so data-driven, your protein metabowhatever is likely not as great a hindrance as actually taking the time to work your body. For what it's worth, and I'm not a practicioner, but to me yoga (retail yoga) is largely used by people to maintain good physical abilities without necessarily losing weight. This is to say I've known people who have gone to yoga for years while remaining as large as they ever were.
posted by
on April 15, 2012 [
1 favorite
jessamyn, I think it's not only helpful, it's
life and death
in the end, so I'll nicen up my comment and repost. I'm not posting this for my benefit. Delete if you want and please read all first, but I've benefited from people teaching me this. I'm duty-bound to post one more time, and after that I'm gone in general again.
It's not high-protein, it's high-fat.
Years of the best research show that fat, especially saturated fat, especially LDL cholesterol (which is
found in animal foods), eats away at and weakens the endothelium of the arteries.
Ever blow up a long, thin balloon? Where does it first start to bulge and blow up? At the weakest point. That's what happens when part of an artery weakens. It's called an
. The aneurism casues damage to the artery and the body sends blood to clot it, a
. The clot becomes too extensive and parts of it break off and travel, becoming
, really). Sooner or later the embolisms become lodged in smaller blood vessels, causing lack of blood flow (
) and tissue death (
necrosis, ischemic tissue death
). Happens in your brain? That's a CVA, a
cerebrovascular accident
: a stroke. Happens in your heart? That's an MI, a
myocardial infarction
: a heart attack.
The scary thing is not a major stroke or heart attack that might wake you up and instigate a life-change. It's lots of little heart attacks that you don't notice until they lead to arrhythmia, or worse, lots of little unnoticed strokes that lead to MID (multi-infarct
The China Study
is twenty-eight years (so far) of every type of ongoing research done all over the world by the team of Cornell, Oxford, and the Chinese Academy of Preventive Medicine, all of which reaches the same conclusions, and it does
lie. "Paleo" is a fad. Our "stone age" ancestors
have been able to chase down kangaroos and set long-jump records, but they're all extinct now and we're not. I bet most Paleo folks believe in natural selection.
Low-fat, high carb. Tons of energy. Plenty of seratonin, production of which which requires carbs to metabolize tryptophan into seratonin.
All of this helps you be more active and lose more weight. Digesting fat requires more energy than carbs or protein (since fat has 9 calories per gram and carbs/protein each only have 4), and if the fat does you no good (or the opposite), you're losing energy digesting it.
Also more carbs and less protein/fat = less acidosis, and acidosis leads to osteoporosis when the body steals phosphate from the calcium-phosphate of your bones to neutralize your pH and you end up urinating away the calcium of your bones and teeth (which is one reason why rural areas of China that eat no dairy and almost no meat have nearly ZERO osteoporosis while consuming HALF the amount of calcium we eat in the West... while in the West osteoporosis is considered a foregone conclusion in old-age... also because the high-protein and calcium in milk inhibit formation of 25 hydroxy ("supercharged") vitamin D which in turn causes SAD which also inhibits calcium absorption which -- BINGO! -- means more osteoporosis.
I could go on all day but this is my last comment, and I'm not posting it for MY benefit.
I guarantee that that paper is full of lies, myths and misconceptions. It's a fact that carbohydrates make us fat -- anyone who claims otherwise doesn't know what they're talking about.
How "helpfully" is that worded?
Again, everything Dr Greger says is factual, footnoted out the wazoo, and backed up by the aforementioned 28 years of massive research. To say that "carbohydrates make us fat -- anyone who claims otherwise doesn't know what they're talking about" without differentiating between complex carbs and simple sugars (and yes, processed flour may as well be a simple sugar) indicates a sub-optimal understanding of the matter [was that worded okay?].
carbs overload your blood sugar, provoke an insulin response that causes sugar to be stored as fat, and that makes you fat.
carbs digest slowly and you could eat them just about all day and not gain weight unless you're a 24/7 couch potato.
posted by
on April 15, 2012 [
1 favorite
Ok, leaving aside all the drama about diet ... I promise you that you will feel better and stronger and more flexible if you do lots of cardio. You don't need to follow any trendy workout plan or anything like that - just find something you like that makes you sweat, and do it as often as possible. If you can work in an active form of daily commuting as well (walk or bike) you'll see your fitness shoot up. This stuff is *really* not as complicated as the people trying to sell you diet books or gym memberships will have you believe: just quit eating junk; eat some more fruit and veggies; and go sweat.
Oh, and as a fellow lady, I find that buying an adorable new workout outfit assists with my motivation more than anything else!
posted by
on April 15, 2012 [
1 favorite
Essentially, lift heavier. Squatting and deadlifting especially are beneficial, because not only do they result in the most muscle growth (you're working a large percentage of your total muscles), you're also experiencing spinal loading which has been shown to markedly improve bone density.
Low-carb is fine, but remember that it's "low", not "no". 100g or so of healthy carbs (veggies, sweet potatoes, beets, etc) will go a long way to preserving your energy levels while keeping you from the crashes and potential health problems of a high-sugar/very-high-carb diet.
fat, especially saturated fat, especially LDL cholesterol (which is only found in animal foods), eats away at and weakens the endothelium of the arteries.
You may not know that LDL is a lipoprotein that carries cholesterol, like a wheelbarrow that carries cement - it's not cholesterol itself. The connection between dietary cholesterol and blood cholesterol is weak, and the type of lipoproteins in the blood matters more than total quantity. VLDL and oxLDL - the "bad" LDLs - is produced in greatest amounts when sugars, refined carbs, and elaidic acid (the trans fat from vegetable oil), not animal fats, are consumed.
In fact, while the China Study is an observational study and therefore cannot be used to draw any firm conclusions, a
simple look at the actual data
reveals that the supposed correlations between animal protein intake and cancer are stretches at best and dishonest at worst.
posted by
Earl the Polliwog
on April 15, 2012 [
4 favorites
[Very seriously stop arguing the points that are not the OPs question. Go to MeTa or take it to email.]
posted by
on April 15, 2012
I joined a new Y recently so they might be able to do a body comp analysis on me, although I know that can be fraught with peril in terms of accuracy.
Don't fall into the trap of trying too hard to quantify body composition. Virtually all body composition measurement techniques are both inaccurate and imprecise, so you wouldn't even be able to use a body comp measurement to track progress over time.
Building and maintaining muscle is hugely important. You're really at a crossroads now. It isn't too late to maintain the muscle you have and build new muscle, but you
continue to lose muscle mass over time if you don't do anything about it. Not only because of yoyo dieting, but because without strength training, healthy adults lose muscle mass over time (starting around age 30). Good on you for realizing this, many people don't.
I believe that you should be lifting heavy weights three times per week. I believe that if you make that adjustment, you will see noticeable, positive results within eight weeks. I also believe that this is important enough that it is worth suffering through a couple of weeks of difficulty falling asleep. I wouldn't be surprised if it only takes a few weeks for your body to adjust to the new workout schedule and for the sleep issue to go away. Please try it.
posted by
on April 15, 2012
I have gotten back into yoga recently but I have some of the stiffest hips this side of Victorian England. I have mid-back and knee issues as well. So unassisted programs like Starting Strength scare me - seems like everything is designed for the healthy 25-year-old.
The thing about Starting Strength is that it's a progressive resistance program. For a healthy 25-year-old male with no previous training, that might mean putting 100 pounds on the squat in a year... and you're correct to say that's not realistic for you. That said, SS and similar programs will still work for you; progressive resistance works for just about anyone, as long as you make sure that the weight increments you're using "reflect a realistic assessment of the lifter's ability to actually do them in a sustained progression." The key is
adjusting the weight increments
according to your own ability -- for most women, that means using "fractional plates" which are smaller than 2.5 pounds. My gym has some which attach to regular plates using magnets, but you can also
make your own
using inexpensive washers. You also may or may not need to start with dumbbell exercises, training barbells, and/or the leg press machine until you develop the strength and flexibility you need to start with the 45 lb. bar.
I would see a trainer or physical therapist to make sure your back and knee issues won't be harmed by exercise before you start... but if they're the usual tightness/muscle-imbalance/range-of-motion problems you get from sit-down jobs and the like, a compound lifting program will probably help rather than hinder. Even if you can only do one session once a week, heavy lifting (and especially heavy squatting) is going to be the best way for you to build muscle.
posted by
on April 15, 2012 [
1 favorite
Agreed with the poster above - it's not just high protein, it is also high fat in low carb diet.
Human liver can only handle 200-300g of protein a day. More than this, coupled with the lack of other calorie sources, will likely cause what is known as 'rabbit starvation.'
How long did you try out the low carb diet? It is normal to feel fatigue if it's less than a month.
As for high carb vs low carb debate? I'm leaning toward low carb myself but I find Michael Pollan's advice to be on the mark - "Eat food (
which means whole food!!
). Not too much. Mostly green." One diet that is consistently detrimental to human health is not low carb, high carb, etc (he had an example of the Inuits who eat nothing but meat and fat and had perfect health) but Western diet.
If working with weights scares you, what about body weight? It is wonderful for toning up muscles and requires almost no equipment. Check out books like Convict Conditioning or Pavel's The Naked Warrior.
posted by
on April 16, 2012 [
1 favorite
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Raspberry Cream Tartlets
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text:
Beach ball size.
On Opening Day at Fenway Park Friday, the grass will be spring green and the faithful will rejoice. Spring will have sprung, at least in this little patch off Lansdowne Street. did this come to be How can this happen did this come to be when all of New England looks grayer than a Yankees road jersey, and "frozen" is not just a hit movie, but the state of all lawns? This offseason has been the worst in memory, according to Fenway Park head groundskeeper David Mellor, now in his 30th season in the big leagues, the last 14 years with the Red Sox.
Via Matt Willey
Too cold to go out side. Such pansies.
Good news: I'll spare you another poop photo. Bad news: I picked from the SemiSecret Garden, with my bare hand, a very large poop today. Good news: my hand was actually wrapped in this Petco brand plastic bag. Bad news: I found this bag just lying on the ground against the fence near where the secret wheelbarrow used to be.
Have I become a grumpy old man complaining about dog poop and litter?
Oh, yes I did!
Manure has been a popular garden fertilizer for years, but with E. coli scares pointing toward contaminated produce, is it still safe to use manure in the vegetable garden? Here's what the experts say.
Harvesting canine presents from the SemiSecret Garden


text:
as of September 18, 2012 (subject to change)
7:30 – 8:30 am
Registration and Breakfast
8:30 – 8:45 am
Opening remarks
Speaker: Ross Bremen [Conference Moderator]
8:45 – 9:15 am
PRESENTATION: Are We There Yet?
Sponsors are driving towards better retirement outcomes via plan re-enrollments and custom targetdate funds. Solutions focused on guarantees of post retirement income adequacy may be the next step in the defined contribution evolution.
Sponsors are asking for education. Fiduciary issues, systems limitations, costs, and participant communications questions are gradually being addressed. With sponsors beginning to add products and the possibility of regulatory assistance, are we on the cusp of a migration to lifetime income products? This session looks at the products available and current state of the marketplace.
Speaker: Kevin Cress
WORKSHOP: A New Target Income Solution for Retirement
The defined contribution industry is seeking out new retirement solutions to give participants a better retirement planning experience. Such solutions will need to be cutting-edge in terms of financial engineering as well as outcomes-based in order to target sufficient income for retirement.
Motivated to come up with the next generation in retirement planning, an innovative target income solution is now available that focuses on managing participant outcomes. It's designed to ensure thatplan participants have a reasonably high probability of achieving the income they need, even if they never actively participate in their retirement planning. This workshop demonstrates how this target income solution dynamically manages high-impact risks, narrows outcomes and seeks to improve the probability that participants can realize their income goals in retirement.
Speaker: Robert C. Merton
Sloan School of Management Distinguished Professor
Massachusetts Institute of Technology
9:55 – 10:40 am
PANEL DISCUSSION: Investment Considerations and Solutions
When it comes to retirement income, it is necessary to consider not only the consequences of the choices made at retirement, but also those long before retirement. This panel will consider how the retirement income solution can fit best within a DC plan, not only from the point of view of fiduciary considerations, but also importantly investment ones. How does the retirement income solution work alongside asset allocation options, particularly target-date funds with glidepaths that may have more of a 'to-retirement focus' as opposed to a 'through-retirement focus'.
Speakers: Michael Clarfeld
Managing Director, Portfolio Manager
Clearbridge Advisors
Mark Ruloff
Director of Asset Allocation
Towers Watson
Kevin J. Vandolder, CFA (Chicago)
Hewitt EnnisKnupp
Diane Improta (New York)
Senior Investment Consultant
10:40 – 11:00 am
Networking Break
11:00 – 11:40 am
WORKSHOP: How Does Regulators' Thinking Impact Embedded Retirement Solutions in DCPlans
Plan sponsors considering adding lifetime income options to their plan are fi nding themselves grappling with an intersection of regulatory issues. This session will provide attendees with the information they need to navigate through these complex, changing regulations and legal issues by including an experienced ERISA attorney in the discussion.
Speaker: Drew Carrington
Managing Director
UBS Global Asset Management
11:40 am – 12:20 pm
PRESENTATION: United Technologies and Lifetime Income
Earlier this year, United Technologies Corporation became the first large American company to incorporate a lifetime income solution into its DC plan. Their Lifetime Income Strategy was adopted as the plan's QDIA and combines the simplicity of a target-date portfolio with the security of lifetime income. This presentation will walk through the decision to adopt the new benefit, its reception by participants and the implementation challenges.
Speaker: Kevin Hanney
Director, U.S. and Non-U.S. Savings Plans
United Technologies Corporation
12:20 – 1:30 pm
Networking Luncheon
1:30 – 2:10 pm
CHICAGO PRESENTATION: Aging, Work and Retirement: A Psychological Perspective
Speaker: Werner deBondt
Driehaus School of Business
DePaul University
NEW YORK PRESENTATION: The Behavior of DC Plan Participants and the Next Challenge: Roth Accounts
Status quo and inertia are closely related drivers of behavior. We'll review their manifestations in DC participants' choices. We'll give examples of participants leaving money on the table. We'll compare participation and deferral rates in traditional and newer automatic enrollment plans. Underutilization of Roth plans and of conversions into Roth accounts could also be due to inertia. We'll argue that Roth conversion may be a good move for participants, and a business opportunity for those who service them consultants and money managers.
Speaker: Gur Huberman
Robert G. Kirby Professor of Behavioral Finance
Columbia Business School
2:10 – 2:50 pm
WORKSHOP: The New Alternative: A Compelling Case for Building Growth and Income through U.S. Equities
Investors have endured volatility in the past twelve months, but point to point U.S. equity markets are unchanged. Meanwhile, the reasons to allocate toward equity income have solidified.
- U.S. equities have been overlooked in the search for a growing stream of income, as has the need to understand how growth and income portfolios help retirement plans
- Relative to both traditional and alternative sources of growth and income, U.S. equities are still very compelling. High quality, dividend-paying large-cap stocks provide meaningful growth opportunities, while simultaneously offering the liquidity and income.
Managing Director, Portfolio Manager
Clearbridge Advisors
2:50 – 3:35 pm
PANEL DISCUSSION: The Challenge of Implementation
When it comes to considering lifetime income solutions, many sponsors balk at the perceived difficulties in implementation. But recordkeepers are rising to this challenge. It appears that the industry is moving fast toward agreeing baseline technical guidelines that will make implementation relatively easy and portability possible. This panel will discuss implementation theory and practice, including communications issues.
Speakers: Bill Marshall
Senior Product Director
AllianceBernstein Defined Contribution Investments
Drew Carrington
Managing Director
UBS Global Asset Management
Timothy Atkinson
City of Austin Police Retirement System
Donald Stone
Managing Partner and CIO
Plan Sponsor Advisors
Chris Lyon
Rocaton Investment Advisors
3:35 – 3:55 pm
Networking Break
3:55 – 4:35 pm
WORKSHOP: Designing a Retirement Plan for Retirement
The focus of defined contribution plans is shifting from the supplemental accumulation of retirement savings to building better outcomes in retirement. Consequently, plan sponsors increasingly want to find ways to generate greater saving, planning and certainty. Sponsors also recognize that lacking a plan that allows participants to retire confidently can have lasting negative consequences for their organizations' effectiveness. While all lifetime income solutions are designed to decrease the risk of outliving one's retirement savings, hear how different solutions can address the behavioral challenges that participants face--both to and through retirement--that currently preclude a confident "on-time" retirement. Understanding which solution is best for your plan participants starts with understanding your participants and the objective of your plan.
Speaker: Mark Fortier
Head, Product & Partner Strategy
AllianceBernstein Defined Contribution Investments
4:35 – 5:20 pm
PANEL DISCUSSION: Innovation and Retirement Income
With defined contribution plans fast becoming the main retirement vehicle for U.S. workers, what needs to change to make plan sponsors comfortable with the idea of adding a retirement income solution to their lineup? This panel will consider what needs to happen next, from product innovation to the outstanding legal, fiduciary and regulatory issues.
Speakers: Michael Lane
CEO, Dimensional Retirement and Office of the Chairman
Dimensional Fund Advisors
Neil Lloyd
Jimmy Veneruso, CFA (Chicago)
Vice President
Callan Associates
Lori Lucas (New York)
Vice President
Callan Associates
5:20 – 6:30 pm
Closing Cocktail Reception


text:
Modern classics for gracious living
Add bright pops of color to your home
Outdoor living made easy!
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Kids furniture, decor and more
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Rustic farmhouse ambiance is evident with this dining table's softened ivory-colored legs and richly stained pine rectangle tabletop, which define this classic country-styled piece. The lightly distressed cream lacquer on the table's thick spindle-shaped wood legs adds a distinct country kitchen ambiance to the Old World furniture piece, which is heightened by the wide pine wood panels of the tabletop. These materials add comfortable and timeless appeal to the piece:
Fine Furniture Design
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"The body was certainly not the self, and the game of the senses wasn't, and in the same way neither thoughts, nor the rational mind, nor learned wisdom, nor the learned ability to draw conclusions and to develop new thoughts from prior ones was the self. No, this world of thought was also still on this side…"
– Siddhartha - Herman Hesse
Moved to Wordpress
because no one here reads my shit
Feeling awfully disoriented inside this skin of outlines and outward-facing mirrors.
Walked out on the one who fills me in to see if I could do it myself;
I can't.
and now my reflective armor sees only a retiring back.


text:
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text:
Nine-E appears to have originated from a
tropical wave that moved off the African coast on 8 August. This
system traveled westward across the tropical Atlantic basin with
only isolated deep convection associated with it. The wave crossed
Central America on 15 August, and for the next few days, while the
system moved westward to the south of Mexico, it generated only
sporadic deep convection. A persistent area of disturbed weather
associated with the wave was first noted on 19 August about 725
miles south-southwest of Cabo San Lucas, Mexico. This area moved
west-northwestward, and remained poorly organized, with the cloud
pattern elongated from southwest to northeast. By 23 August, the
convection became organized into a more circular pattern, and it is
estimated that a tropical depression formed around 1800 UTC that
day about 800 n mi west-southwest of Cabo San Lucas. Initially, the
cyclone moved northward to north-northwestward, while strengthening
only slightly to its peak intensity of 30 kt. On 24 August, the
depression turned west-northwestward and it maintained this course
for a couple of days. Low water temperatures and southerly to
southwesterly shear prevented strengthening, and a building low- to
mid-level ridge caused the cyclone to turn westward on 26 August,
by which time the cyclone had lost all deep convection. The remnant
low moved west-southwestward for a couple of days, and dissipated
on 28 August about 950 n mi east of Hilo, Hawaii. The "best track"
of this depression is listed in Table 1 and displayed in
Figure 1.
Figure 1:
Best track positions for
Tropical Depression Nine-E, 23-26 August 2004.


text:
You are looking at an entry to do with Keeping and staying the same, but you might be interested in these topics from the Changing and not changing topic area:
When birds roost, they go somewhere to rest or sleep.
Read our blog about how the English language behaves.
Find words and meanings that have just started to be used in English, and let us know what you think of them.


text:
So you just broke up with your boyfriend, and you want to make huge impression on him. Maybe you want to make him reconsider leaving you, or you want to leave him with a lasting memory of how great you are. However you try to achieve this, the last thing you want is to have him seeing you as a desperate, needy ex-girlfriend. So you need to strike the middle ground between confident and showing off. You need to understand the male mind.
- Don't be emotional. You may still cry buckets over him, but you can never let him know that you do. When you are in a relationship, the guy will try to comfort you because he wants to take the typical masculine role of protector and problem solver. But once he is no longer with you, he will see your emotionality as an unnecessary burden. So no matter how much you want to tell him you love him, don't do it.
- Don't make big, dramatic moves. Don't change schools or move to another town. Huge changes in your life in the immediate aftermath of a breakup will surely reach your ex's ears. When it does, he will have the satisfaction that he was under your skin, that you had get away from him.
- Be independent. To impress your ex, you need to show that you don't require him for emotional support. Achieving success in some other aspect of your life is an excellent way to impress your ex–or anyone. Getting a job promotion or acing your finals can be an excellent way to show you don't need your ex, and that the breakup wasn't as big a tragedy as he thought.
- Find someone else. There are few things in life more attractive than something you can't possess. So if you can find someone else out there who can make you happy, even for a little while, then spend some time with them. You need to make a distinction between finding happiness with someone else, and being emotionally needy. You may wish to wait a while before dating again. Or you may go out with someone who is up a few rungs on the social ladder from your ex.
- Go shopping. Most women pay less attention to their personal appearance once they feel secure in a relationship. You probably could use a new haircut, wardrobe or day at the spa to show off how good you can look. You want to make a jaw-dropping impression on him, next time he sees you. A note of caution though; don't be something you are not. If you are not the Prada wearing type, don't deck yourself out in it. You want to look your best, but not ridiculous.
- Being upbeat. This one is pretty difficult to pull off if you are actually feeling depressed. You might try getting some medication from a doctor to help you. Or try finding a hobby or activity that really invigorates and excites you. But few things will impress an ex-boyfriend more than a girl who is enjoying life without him. It will make him wonder what you are doing that is making you so happy, or what he was doing wrong that leaving makes you so much better off. Either way you have made him curious and gotten his attention.
- Take the high road. Whatever you do, don't give your ex the pleasure of being the more mature one. When you see him, whatever your personal feelings or the social setting, make sure you are civil. Being prickly or rude, just makes him feel smug and superior. Be polite enough to inquire how he is and act like you are interested but not feeling out if he is pining for you. Play things casual.
- Be confident. This is the hardest thing to pull off well. You need to convey to your ex-boyfriend and to everyone else, that whatever life throws at you, you can handle it. This will help you navigate through whatever games or tricks you ex tries to play on you. There are no easy ways to communicate confidence, but holding your head high helps. Smile whatever happens and play it cool.
The lessons you learn from a bad breakup may not always help you succeed in getting an ex back, but they will help you deal with life. You may not need to work on yourself too much, so don't get overly worked up. And remember, you bagged a great guy once already, finding another shouldn't be a problem.Do you really want your ex boyfriend back? I can recommend a very good guide that will teach you step by step what you need to do in order to get your boyfriend back. Make sure you take action fast before he move on. Click here to check out the guide.


text:
Jacob Tyler Shirtless by Troy Wise
Seriously sexy model Jacob Tyler shows off his perfect body in this shoot by Troy Wise. Jacob has a gorgeous face, his abs are to die for and those pecs and nipples look totally irresistible. Not only is he gorgeous with an awesome body, but in the green trunks you can tell he's packing a rea
06.26.2012 | male model | shirtless hunk


text:
View Image
major league bong hit
major league bong hit
In This Picture: Photo of sexy ring girls
Bats & Balls! Whips & Chains!
They're Already Fighting
Should be bigger, man
Stupid 3 headed dragon jerk!
They're Already Fighting
In This Picture: Photo of sexy ring girls
Oh man, those babies don't stand a chance.
In This Picture: Photo of hot boxing babe
My Daughter realy does love me...
Fight Incident
this kid can fight
one of my friends got in a fight and ended up like this


text:
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YOU gotta love Jayden for getting fucked HARD ... and Loving ever inch of that hard Cock !!!
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Would you expect to find interesting wine at the theater? Of course not. It's like going to an art opening and thinking that they're going to pour Rochioli chardonnay for a crowd of hundreds. It's not going to happen. Even the finest performing arts venues generally serve something that's just palatable because they're also pouring in volume.
So it was really a pleasant surprise to find three nice table wines at the Battle of the Dance, a fun vaudeville-style show in Anaheim. The performance, which includes dinner, pits Irish against flamenco dancers in a wild showdown. Along the way there's a singer, ventriloquist, and a guy who does amazing shadow puppets—you really have to see it to appreciate it.
The whole thing takes place in a huge building that used to be a Toys R Us. It's been converted into a theater with an enormous lobby, a gift shop, and a bar. Step up and they'll pour you the house wines. That was the most dramatic part of the evening for me. There are three and they're straight from Mallorca—the owners of Battle of the Dance are from Spain and they also own a winery, Angel Bodegas. Don't pass up the chance to taste these wines, which are unlike any served in a local theater.
The white is a blend of chardonnay and a grape called prensal blanc. I expected the wild brightness of albariño but this was more refined, with good acidity, and some herbaceousness. The rosé was dry, made from a Mallorcan grape called manto negro, blended with cabernet. It's got strawberry notes that linger. Taste the red wine and you'll really get the feel of the manto negro grape. It has a pronounced earthiness like a mourvedre and here it's blended with cabernet and merlot. It's then aged in American and French oak which gives it a spiciness that makes it a great food wine for tapas, paella, cheeses, charcuterie, pastas, and some desserts. It went well with a light chocolate cake served after dinner. And it's a medium-bodied wine which can take a little chill.
Be sure you make a point to taste these wines at the show because you can't find them anywhere else at the moment. Search online and you'll see a variety of prices from $8 to $15 a bottle. A spokesman for Battle of the Dance says they might be sold in Whole Foods soon. I'll keep you posted on that because all three of these wines are perfect for summer and at these prices you could serve them at a really big party where they would be as showy as a stage full of flamenco dancers.—Anne Valdespino
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Our intrepid intern tracks down the details in Roberts' story.
Our original piece on one of California's deadliest and most depraved serial killers.
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|Learning the Terminal in Jaguar, Part 1
|Screenshots in JPEG
|2003-05-15 13:23:18
|Screenshots are currently saved as a PDF file. (OSX 10.2.6) I need them to be saved in JPEG. I tried entering the terminal command (defaults write NSGlobalDomain AppleScreenShotFormat JPEG) from David Pogue's book "Mac OSX The Missing Manual" but it dosen't work. Any suggestions?
Showing messages 1 through 1 of 1.
Screenshots in JPEG
2003-05-20 02:36:40 anonymous2 [View]
Use Grab. It's an application in the utilities folder. It makes TIFF files which can then be translated to JPEG. There's the same type of snap all and selected area. And it's easy to use. When I don't want a PDF file, I use it.


text:
What's All This About The
AQUA TEEN Movie Coming To Cartoon Network Sunday Night?
I am – Hercules!!
Constituting what one imagines could be an April Fool's joke, the Cartoon Network has been running promos for the "Aqua Teen Hunger Force" movie. These promos suggest the movie will be shown on the channel Sunday night.
My TiVo says "Aqua Teen Hunger Force" is running from 11:30 p.m. to 11:45 p.m. ET Sunday night. "Tim and Eric's Awesome Show, Great Job" follows on that channel from 11:45 to midnight. But "Aqua Teen Hunger Force Colon Movie Film for Theaters" is said to be about 75 minutes in length, so that doesn't really add up.
Maybe the channel will show the first 15 minutes of the movie? Or something?
According to IMDb, First Look is releasing "Colon Movie Film for Theaters" to cinemas April 13.
In the unlikely event that Cartoon Network does somehow run the whole thing Sunday night (strictly speaking, it wouldn't be the first movie to hit TV screens before cinemas), we should point out that a screening of the film held last summer in Century City, Calif., did not yield a lot of reviews kind to the project:
"The Raindog" said:
The first 10 minutes was like a sub par episode of aqua teen, then it stretched on and on, and on. With a running time of 75 minutes, it was quite a feat to make it seem like 4 hours. … bored me to the point of wanting to leave, but I knew the end had to come soon, so I stuck it out. Normally I would attribute my take on the movie to me being in a bad mood, or just having gotten off a 12 hour shift at work, but the theatre was filled with hardcore aqua teen fans, and there were only a few chuckles here and there throughout the film. And most of the chuckles came from when they would rehash a joke from the TV show. They need to scrap the film and start over, or just play it on TV, i don't even know if it's straight to DVD worthy.
"Chris" said:
This movie was flat joke after flat joke complete with lame wire-esque fight scenes, which I pray for the producers are incomplete. Just tired, tired humor. The thing that struck me is that it wasn't so much that a lot of the jokes failed as it was that there didn't seem to actually BE a lot of jokes.
"D" said:
Awful. There are some fun ideas, but the execution of them is lousy. I wasn't following the show before the screening, but I watched about ten episodes online before heading in, and it definitely doesn't stand up to the show. … the silence of the crowd was painful, especially in the last 30 minutes. My friend is obsessed with the show, and fell asleep during the movie. Not a good sign. …
In January, "Samoan Joe" apparently found the project tolerable as he partook of "herbal enhancement":
… While I was definitely disappointed, I still liked it better than previous reviewers on your site. The movie plays like a very long Aqua Teen episode - entertaining, unpredictable and at times mind-bogglingly bizarre. The film-makers were evidently not willing to sacrifice any of the show's insanity for the sake of a more mainstream audience. That's cool and all, but it would have been nice if the movie had made at least a little bit of sense. The plot itself is hardly worth explaining (not sure if I understood it anyway). …
So maybe if Cartoon Network cuts the movie off after 15 minutes, not too many will mind!
UPDATE!! Cartoon Network showed the first three minutes of "Colon" at 10 p.m. before it turned off its sound and shrunk it into a box taking up about 3 percent of the TV screen. The audio and the rest of the screen were taken up with regular programming, specifically a "Futurama" repeat.
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April 1, 2007, 4:21 a.m. CST
My first...
by Kurema
...first. It will be my last.
April 1, 2007, 4:21 a.m. CST
my name is....
by van der graaf
April 1, 2007, 5:33 a.m. CST
We all know this is going to suck eggs Benedict...
by Negative Man
...And possibly Dirk Benedict as well. Though, it would be funny if they showed the movie in a fast forward mode, so they'd be telling the truth, yet able to pull off a joke. But nothing will beat the fart-filled Adult Swim line up from last year. I never laughed so hard at Ghost in the Shell. BWAHA!
April 1, 2007, 5:44 a.m. CST
"wouldn't be the first movie to hit TV screens first"
by newc0253
which other films have hit TV screens before being given a theatrical release??? i'm not skeptical but i genuinely can't think of any.
April 1, 2007, 6:52 a.m. CST
It's April Fools
by Virtual Satyr
See this coming a mile away.
April 1, 2007, 7:27 a.m. CST
it would've been funnier if Herc had posted a BSG tb
by chrth
I bet a couple people would've been fooled by that
April 1, 2007, 7:29 a.m. CST
newc0253: I know the Left Behind films were on DVD
by chrth
before being released to the theatres, don't know if they had a televised broadcast. Oh wait, wasn't The Hebrew Hammer shown on Comedy Central before it was released to theatres? Or was it never released?
April 1, 2007, 7:45 a.m. CST
shut the fuck up!!! this is ATHF
by EliRothJustFuckingDieAlready001
if you're not a fan, you ain't gonna be swayed by the movie... the preview screenings were not attended by fans. thats the whole point, to see if the rest of dumb-shit N.A. will like it... they won't. so fuck'em if they can't take a joke!!! fuck'em harder if they can!!!
April 1, 2007, 9:40 a.m. CST
by RenoNevada2000
HEBREW HAMMER did indeed get a limited theatrical release after Comedy Central aired it. Also, back in 1996 the Japanese film SHALL WE DANCE (which the crappy Richard Gere flick is a remake of) was disqualified from Foreign Film Oscar consideration as it had aired on television (Japanese TV I think) prior to its US theatrical Oscar-required scrfeenings. (The movie had won 14 Japanese Awards of the Japanese Film Academy.)
April 1, 2007, 9:50 a.m. CST
the last seduction
by moontos
was screened on HBO before the theatrical release. that's why ms. fiorentino was not nominated for an academy award.
April 1, 2007, 10:41 a.m. CST
Squid Billies
by Autoclave
Remember that time when they spent weeks promoting the premire of Squid Billies and it ended up being a talk show with Space Ghost, Meatwad and the Manshark? Yeah, this is gonna be like that.
April 1, 2007, 10:42 a.m. CST
by rdsxfan8
I got pwned over this the other day when i brought it up in a different tb. I honestly didnt even look at a calendar before I was proclaiming this to be the best thing since sliced bread. I luvs me some carl and the ATHF!!! WELCOME HOME BABY!!!!!!
April 1, 2007, 10:46 a.m. CST
The Believer
by JohnRevik
Ryan Gosling movie 'The Believer' was shown on Showtime before hitting theaters.
April 1, 2007, 11:53 a.m. CST
Its an April Fools day joke
by magnetoelectric
My Tivo says some Billy and Mandy is airing at that time.Then again anyone who tuned in to Adult Swim last night to catch some Blood Plus got treated to endless episodes of Perfect Hair Forever all night long ,with ATHF subtitles.What the hell was that about?
April 1, 2007, 12:18 p.m. CST
That sucked!
by Billyeveryteen
Perfect Hair Forever?? What god awful drek, the ATHF movie can't be much better. Worst April 1st ever.
April 1, 2007, 12:34 p.m. CST
Its an acquired taste
by Irresolute
But ill still be there when it opens. April Fools day fershure.
April 1, 2007, 12:48 p.m. CST
I cannot believe any review.
by Jed
Unless it's written by Dr. Weird.
April 1, 2007, 1:16 p.m. CST
The Believer
by hrivnak
"The Believer" actually showed at several film festivals (including Sundance) before it was picked up Showtime, so it was "officially" a theatrical release.
April 1, 2007, 1:55 p.m. CST
The poster art
by Quake II
is by far the best thing about this film. The trailer looks terrible. The only thing I find "funny" about this movie is the title.
April 1, 2007, 3:15 p.m. CST
by skydog
A dollar a year for uncanny is still a great deal.
April 1, 2007, 3:49 p.m. CST
HORRIBLE movie. Horrible tv show
by Undead03
And just a lame idea althogether. If it had good writing, and a good idea, I suppose the horrendous artwork would suffice. But the writing is lame, the direction even more lame, and the boredom endless. This one is heading straight to the crapper, and wont' even make it's money back on video.
April 1, 2007, 4:31 p.m. CST
The best April Fool's joke would be...
by kevred
...if they would actually show the whole movie on TV, in that 15-minute slot--by playing it at super-fast-forward speed.
April 1, 2007, 6:04 p.m. CST
The 1978 Battlestar Galactica pilot ...
by Hercules
... hit cinemas long after it premiered on ABC.
April 1, 2007, 6:09 p.m. CST
Adult Swim is always better high
by foreignerbelt
April 1, 2007, 7:08 p.m. CST
I saw BATTLESTAR GALACTICA in Sensurround at a theater
by Mace Tofu
Herc, My pant legs were shaking when the Battlestar blew up lol.
April 1, 2007, 8:51 p.m. CST
That Venture Brothers package
by Merkin Muffley
Is beautiful. And the show is the best animated thing on CN - but it's such a drag to actually watch. Except for Brock. Wait, what is this TB about?
April 1, 2007, 9:06 p.m. CST
by xavier masterson
April 1, 2007, 9:06 p.m. CST
I think they just showed 5 miutes and.....
by Gandalf the redwhiteandblue
it's still on in the left corner of the screen. Weird stuff!!
April 1, 2007, 9:07 p.m. CST
by Gandalf the redwhiteandblue
April 1, 2007, 9:25 p.m. CST
now that was pointless
by Varakor
to show just three minutes and then shrink to a tiny box, really really pointless. As if I wasn't gonna watch futurama anyway. new eps when now?
April 1, 2007, 9:27 p.m. CST
the beard's first movie was shown on tv first
by s0nicdeathmonkey
then later recut for theaters. Come on guys, how am I the only one to know this off the top of his head? DUEL people, DUEL.
April 1, 2007, 9:30 p.m. CST
kevred WONDER SHOWZEN already did that
by s0nicdeathmonkey
more than once.
April 1, 2007, 9:42 p.m. CST
s0nicdeathmonkey, thanks for the tip
by kevred
Never watched Wonder Showzen. Looked like it might be interesting from the previews, but for me, Adult Swim's been all downhill since the classics: Space Ghost, Brak, and sometimes Harvey Birdman (aside from the occasional good few seconds on Robot Chicken).
April 1, 2007, 10:12 p.m. CST
by EliRothJustFuckingDieAlready001
[adult swim] kept their promise for once. they showed the entire movie, just like they said... but shrunk down in the corner so small you could barely see it with the other shit running all night like picture-in-picture for midgets!!! fucking right!!!!!!!!!
April 1, 2007, 10:21 p.m. CST
steven spielbergs Duel was a
by LeviDTinker
steven spielbergs Duel was a tv movie before it was reedited and released into european theatres.
April 2, 2007, 7:12 a.m. CST
Well played, Cartoon Network.
by chrth
BTW, whenever they slapped an advertising image up on the screen or the show, it hosed up the close captioning. Thought that was interesting.
April 2, 2007, 8:29 a.m. CST
The 1978 Battlestar Galactica pilot ...
by newc0253
ah, i saw it in the cinema first, complete with Sensurround Sound. i bet them folks watching ABC didn't have the experience of their seats shaking when the vipers launched...
April 2, 2007, 8:34 a.m. CST
actually, i just checked Wikipedia
by newc0253
that font of accurate online information, and it states that it was released theatrically overseas before the US tv debut. although it also says that the role of Colonel Adama was played by Lorne Greene, king of the polar bears and inventor of cornflakes.
April 2, 2007, 8:59 a.m. CST
Hahaha newc0253...
by ThomasServo
I found that funny, even if no one else did.
April 2, 2007, 9:40 a.m. CST
That poster is fucking AWESOME.
by Veraxus
Even if the movie makes my eyes bleed, I will see it because of that poster.
April 2, 2007, 2:12 p.m. CST
BSG pilot theatrical
by Fat Chooch
The original BSG pilot played theatrically in europe and canada before airing on ABC. It did not play theatrically in the U.S. until after the first season had aired. Universal spruced it up by remastering the audio into Sensurround for the US release and by re-inserting the Baltar death scene that was excised from the TV airing. I remember it well because it was the last movie that Universal released in that format and only went to see it in the theaters because of the Sensurround. But I promise you that it aired on ABC before it played theatrically in the US.
April 5, 2007, 7:45 a.m. CST
site problem - 48hr old data
by sounding
aintitcool.com ran into some trouble at approximately 4am CST. a drive array "went south" and we are currently recovering about 48hrs worth of stories and talkbacks. this will not affect posting from this moment on. the site will work normally. editors can post stories, talkbackers can post chatter, etc.

 see the notice on the homepage for further updates
Top Talkbacks
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text:
Dona International is an international association of doulas. Doulas provide emotional, physical, and educational assistance as labor coaches during childbirth and as companions to families after birth.
The Dona International website provides informative FAQs detailing the benefits of hiring a doula, interview questions to ask a birth coach, and a database of certified doulas around the world.
Visit the Dona International website.


text:
Goldstar Member's Event Journal
Sail NY Harbor Aboard the Historic Schooner Shearwater
Saturday June 13, 2009 / 12:30pmSail NY Harbor Aboard the Historic Schooner Shearwater
4 tickets
General Admission
South End Ave and Liberty St.
New York City, NY 10280
How was your experience?
Even on an overcast day, the crew was delightful and friendly and the sail was lovely. Great to take guests visiting the city!


text:
We're approaching the last episode in Paul Brodie's instructional series as he takes us through the steps involved in rebuilding one of the most complicated classic bicycles you've seen. By the time you read this, the North American Handmade Bicycle… Read more
Classic Bicycles
Paul Brodie and The Whippet #8
Paul Brodie and The Whippet #7
If you're fortunate enough to make it along to the North American Handmade Bicycle Show in Sacramento this weekend, make sure you stop by the University of The Fraser Valley's booth. On display will be the 1888 Whippet full-suspension bicycle… Read more »
Paul Brodie and The Whippet #6
The North American Handmade Bicycle Show is just around the corner, a true highlight of the year for the builders, suppliers and riders. The pressure has been on to complete booths, products and projects, so the weekend of the 2nd… Read more »
Paul Brodie and The Whippet #5
Paul Brodie has taken us on a step-by-step lesson in how to build a full-suspension 1888 Whippet over the last week, and it's proved to be very popular. If you take a look at the drawing that Paul has used… Read more »
Paul Brodie and The Whippet #4
Paul Brodie has been taking us through, over the last week, the steps involved with recreating an 1888 full suspension Whippet bicycle. Paul is a master framebuilder who has been part of the Canadian MTB scene since 1985.
Paul Brodie and The Whippet #3
Paul Brodie talks us through the third episode in this series, fabricating an exact reproduction of an 1888 Whippet full-suspension bicycle. You'll be able to view the amazing result at the 2012 North American handmade Bicycle Show.
Paul Brodie and The Whippet #2
Welcome to the second installment in Paul Brodie's framebuilding dissertation, where he recreates a Whippet full-suspension bicycle frame from 1888, which will be presented at the 2012 North American Handmade Bicycle Show. "I call this part of the Whippet the… Read more »


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"Every hippie menu in the '70s had a spinach and mushroom salad," chef Mark Peel says about this recipe, inspired by a restaurant from his college days in Isla Vista, California. Cut it in half for a smaller group.
Sunset FEBRUARY 2010
1. Combine spinach, eggs, and mushrooms in a large shallow serving bowl.
2. Cut bacon on the diagonal into strips about 1/4 in. thick and 1 1/2 in. long. Cook bacon with 1/3 cup water in a large frying pan over medium heat, stirring occasionally, until water disappears, 8 to 12 minutes. Add oils and cook until bacon is light golden but still supple, 3 to 5 minutes more. Transfer bacon with a slotted spoon to paper towels to drain.
3. Add fennel to pan and cook, stirring occasionally, until slightly softened, about 2 minutes. Transfer with a slotted spoon to more paper towels.
4. Stir shallot and thyme into fat in pan and cook until softened, about 2 minutes. Remove pan from heat and whisk in vinegar to deglaze pan. Whisk in mustard, 1/2 tsp. each salt and pepper, and 2 tsp. water.
5. Add bacon and fennel to salad, scrape dressing on top, and toss gently to coat. Season to taste with more salt and pepper.
Note: Nutritional analysis is per serving.
Go to full version of
Spinach, Mushroom, and Fennel Salad with Warm Bacon Vinaigrette recipe


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Income inequality seen in satellite images from Google Earth
Researchers Pengyu Zhua and Yaoqi Zhang noted in their 2008 paper that "the demand for urban forests is elastic with respect to price and highly responsive to changes in income." Poor neighborhoods tend to have fewer trees and the rate of forestry growth is slower than that of richer neighborhoods.
Tim De Chant of Per Square Mile wondered if this difference could be seen through satellite images in Google Earth. It turns out that you can see the distinct difference in a lot of places. Above, for example, shows two areas in Rio de Janeiro: Rocinha on the left and Zona Sul on the right. Notice the tree-lined streets versus the not so green.
De Chant notes:
It's easy to see trees as a luxury when a city can barely keep its roads and sewers in working order, but that glosses over the many benefits urban trees provide. They shade houses in the summer, reducing cooling bills. They scrub the air of pollution, especially of the particulate variety, which in many poor neighborhoods is responsible for increased asthma rates and other health problems. They also reduce stress, which has its own health benefits. Large, established trees can even fight crime.
Okay, I don't now about that last part about fighting crime. Without seeing the data, I think that sounds like a correlation more than anything else, but still. Trees. Good.
[via Boing Boing]
4 Comments
Not sure I totally follow the generalization. For example, in the rare remaining hutongs in China, there are more trees than in the big high rise buildings which are built on top of them. Tabula Rasa and dust. :/ The study could also balance the social ties in between the crowded streets of poor areas versus the anonymity of suburbs square streets. And I'm pretty sure the energetic balance, spending is in favor of crowded streets… As you said data would be better than just correlation.
Here in the UK, the main measure we use as an approximation of what's a poor neighbourhood and what's a better off neighbourhood is an index called 'multiple deprivation' – an amalgamation of lots of objective characteristics which, alongside income levels, crime, available facilties etc, also includes access to and amount of green space.
Lots of research has been done into it, and it's been found to be a strong enough indicator of other, harder to measure elements of deprivation that it improves the quality of the index. I don't know of a good place to start with the research but if you can find one, it's an interesting area.
This is old news to everyone who grew up on SimCity
Interesting point. Could you explain what you mean. I do not play Sim City. I teach and I am interested in how it could be used in classrooms. You suggest there is a relationship between quality of life and urban landscape in Sim City. Could lead to a good project.


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My mom and her friends would make these every chance they had. I'm still enjoying them 60 years later! My kids love them and now make them each Christmas. What a great memory! Thanks!
Hello Dolly Bars
MudMouse Posted: 11/19/08
lovefood63 Posted: 11/19/08
I agree that these are a tried and true wonderful confection. I just don't understand why photos that show the finished product are often deceptive. Count how many bars these have been cut into--only about 20. Then they wouldn't likely be classified as "light", would they?
MelindaR Posted: 11/19/08
This is an old recipe that has been updated in an attempt to make it lighter. I haven't tried it and probably won't since I am quite happy with the original recipe. While reading the reviews I was surprised by the person who threw away what they didn't eat right away. Cookies freeze beautifully; just thaw what you need at the time. You never know when you might need to provide cookies for guests or to take to a covered dish dinner or just to satisfy a family sweet tooth. The ingredients are too expensive to waste. You could also give them to a neighbor, or take them to work or to church for Sunday's coffee hour. Don't just throw them away - share!
bretta Posted: 11/19/08
I have been making these for 30 years, and I have NEVER used Parchment paper, I use a non stick 13x9 pan. I don't use coconut because we dont like it. I use plain graham cracker crumbs, add enough butter to make moist, 12 oz bag of each of the chips, and LARGE bag of Walnuts. Mine cut into squares perfectly and never fall apart.
MrsSBL Posted: 12/04/08
I have made these for years using my mother's recipe and have always gotten rave reviews. This recipe calls for far less butter in the crust than the original and tastes just as good. I did have to add additional water in order to get the graham cracker crumbs to stick together though. Next time I think I will reduce the sweetened condensed milk by half. Overall very easy and well liked.
ShirleyC Posted: 11/26/08
These are GREAT BARS...however this recipe has a major flaw in it... either the condensed cream must be halved or the baking dish increased. I wondered why my bars were "swimming" in the cream and never set properly and then i noticed that most other recipe references for these bars had 9x13 pans or 1/2 can portions in the recipe. Once I remade them with a bigger baking pan, they were perfect!
DarnellAbbott1 Posted: 12/15/08
This recipe is might not be for the most special of occasions, but for it's simpleness and quick baking, I think it is OUTSTANDING for a fast, easy, tasty dessert, maybe for a casual dinner party. I did not have butterscotch morsels when I made it, and it still turned out great. I also added cranberries to one half, and both the cranberry and non-cranberry were great. Overall this was a great recipe, and I will definately make it again.
cybergrammy Posted: 11/18/09
My family has loved these for years, but never made them in layers. We mix everything together and double the recipe to make an 11 by 13 panfull - they vanish!
cookfromsocal Posted: 02/09/09
What a gooey mess!! The graham crackers were totally mush. I didn't notice that someone suggested it should have been a 9x13 pan so I put it in a 9 inch square. Way too much condensed milk. Might try again in a 9x13 pan.
Seafordgal Posted: 12/06/09
This has been a favorite of our family for years but we have always used saltine crackers instead of graham crackers. Cuts some of the sweetness perfectly.
Dunateo Posted: 04/24/09
What a fantastic recipe! I have made this recipe for potlucks, given as gifts, and for myself. Theses bars are always a hit. The recipe is easy to modify according to ones taste.
shorebird67 Posted: 11/20/09
this is indeed an old reciipe. the recipe ingredients and instructions -melt 1 stick of butter in 9" pan, spread graham cracker crumbs over the melted butter. i have never used water. lager the the coconut, 6 oz of chips, and 1 (one) cup of cut pepans. then pour 1 can condesed mill over the layers. Bake @350 degrees for 25-30 mins... NOTICE- NO WATER!
Fish33 Posted: 08/18/09
I love this recipe. It is easy and yummy. If you do not like super sweet desserts, this is not for you. I made it in the 9X13 pan (by mistake) with the parchment paper the first time and it was horrid gooey mess (that we still ate because YUM!) The 2nd time I made this I did it in the 9 inch pan without parchement and used a Baking spray and it turned out perfectly. It was easy to cut into bars and easily eat - it is a gooey bar anyway but it did not fall apart like the first try and it did not stick to the parchement paper or pan like on the first try. I love this recipe because it takes about 15 minutes to assemble and 25 minutes to cook!
racemama Posted: 11/18/09
The recipe I have is slightly different (magic bar cookies)...I have adjusted it a little too...I use a chocloate cake mix instead of the graham crackers on the bottom...sometimes I make it with crushed pretzles and white chocolate instead of the nuts and choclate chips.. GREAT recipe...no bowl, easy clean up...never have used the parchment paper...
Pumpkin1944 Posted: 11/25/10
This bar recipe can't be beat for easy making and rich flavors.
JoyceMcCall Posted: 05/07/10
I doubled this recipe and baked in a 9 x 13 pan w/wax paper. I only had 1 can of the sweetened condensed milk and thank goodness because even in a 9 x 13 and doubling all of the ingredients except the sweetened condensed milk, it was plenty sweet!
tazman Posted: 11/26/10
i make magic cookie bars every christmas party but i add white chocolate and lots of chopped roasted almonds. they are always gone!
JennySmith Posted: 07/23/11Burbank, CA
Agreed about the hot, gooey mess! I made as stated, except I used some graham cracker crumbs with some Girl Scout Trefoil crumbs, since I wanted to use them up. I also made 1.5 of the recipe so that it could fit in a 9x13 pan. I was so disappointed when I took them out of the oven and discovered that you can't really cut them into bars--they're too gooey. I have them now in the freezer for a few minutes, hoping to help set them and firm them up! Otherwise, tasty (but a tad too sweet for me). Most likely will not make again.
dmpeace Posted: 10/01/11
These were a fabulous treat and fun to make with my 2 1/2 year old. She got a kick out of sprinkling the toppings. Very rich, and very sweet. A nice treat. Next time I will press the graham cracker crust a little harder, following the directions lead to a pretty crumbly crust, but still a good one.
JanisGC Posted: 11/28/11
My aunt cut this recipe out of the newspaper some 40 + years ago and it quickly became a family favorite. However, it is made a little differently. Here's our recipe along with **tips we've learned over the years to make perfect cookies every time. Enjoy! Melt 1/2 cup( 1 stick) butter or margarine in a 13X 9 glass pan - **spray sides of pan with cooking spray after melted Add in layers: 2 cups crushed Nilla Vanilla Wafers (or graham crackers) - we think Nillas are the best 1 cup chocolate chips (or butterscotch chips) - great either way 1 cup shredded coconut 1 cup chopped pecans 1 can Eagle Brand Sweetened Condensed Milk drizzled over all Bake in a pre-heated 350 degree oven for 20 - 25 minutes or until a light golden brown. **To keep edges from over browning, cover with aluminum foil and cut out the center leaving about 1 1/2 - 2 inches covering the edges. Remove from oven and after 30 minutes, loosen edges with spatula so cookies come out clean. **COOL FOR 2 HOURS BEFORE CUTTING.
DEntriken50 Posted: 12/24/11
Really easy and yummy! Just let them cool down before cutting, and had no problems. didn't add nuts and they still turned out wonderful. excellent christmas goodies.
mishmashattack Posted: 12/20/11
I make this recipe every holiday season. I always do multiple "layers" (a little bit of the amounts at a time) of the chips , pecans and coconut to help make sure that the flavors are spread throughout. I haven't had too many problems with them being gooey with this layering (the melty chips are spread out between the pecans and coconut) Also, if you let the bars cool a bit they cut so much easier! These cookies stay moist and delicious if stored properly, so don't think you have to get them out of the pan right away!! The bit of cooling will be fine for them!
kingelo Posted: 11/29/11
all the men in my family love these treats. ran out of graham crackers so made a shortbread crust. great alternative.
LeanneMMorrow Posted: 02/04/12
I made several cookies/bars for Christmas and these were definitely the favorite for my family! We loved them!!
BakeryQ Posted: 04/29/12
You've just added butterscotch morsels to the original Magic cookie bars.
Skeetie Posted: 11/28/12
This recipe was in my Jack and Jill magazine in the 70's, maybe late 60's. I made them for a friend of mine in the Viet Nam war. I was 12 and 13. He was 21 and 22. He never refused them so I guess they were well received. I love these, too. Yummy every time.
kitikat0 Posted: 12/05/12
I love these. My old recipe does not include butterscotch chips and we don't bother toasting the nuts - we call them magic cookie bars. I'll try one batch with butterscotch next time. I also use a 9 x 13 pan. You do want the milk to soak in the crumbs some but be forewarned - if you don't pack down the crumbs the bar will fall apart - note the crumbs in the picture. These are sooooo addictive. If you have a large family make two batches. Try them!
NorCalGal87 Posted: 05/23/12
Delicious! Made these last week and they were a huge hit in our home...making some more tonight!
cbrta444 Posted: 04/29/12
I first learned the original recipe 43 years ago in high school home ec. class - I wouldn't bother making it in a 9" pan - I use the full p"x13" and and there are never left overs!
melris Posted: 12/02/12
This remind me of a movie called Dick, which starring Kirsten Dunst and Michelle Williams. Not sure whether it's the same Hello Dolly bar, but it's so adorable and I would love to make it, and curious about it after seeing how much the bar was loved in the movie.
hagrant2 Posted: 12/03/12
I have made this recipe for the last 4 years and everyone loves them! I always get requests for more. I found that I get the best results by using a 9x13 pan and doubling all of the ingredients except the sweetened condensed milk. They turn out perfectly!
Skitabug Posted: 12/23/12
I hate to give these a mediocre review, but I've cooked them a couple of different ways and they haven't come out quite right yet. I've tried packing the graham cracker crumbs differently, mixing some condensed milk directly with the graham crackers, etc. The last batch was okay, but just okay to be honest. If they were as easy as the recipe describes and came out well, I'd still only raise my rating to about 3 stars.
dimbeeone Posted: 03/07/13
this is a great recipe but the picture is not appealing at all. what happened to the other pic?
LuckyMama20 Posted: 04/30/12New Philadelphia, OH
I love to make these, they are so easy. I usually make half with just butterscotch and half with just chocolate. I am not much of a chocolate fan.
MoniqueDC Posted: 11/20/13
The classic Hello Dolly receipe is so much better and less sugary. We did press down the crust (or it falls apart as others mentioned). Did not use butterscotch, used semi-sweet chips only. Used Walnuts instead of pecans. And used judgement on drizzling the condensed milk, cause, yes, an entire can is WAY TOO MUCH. We have experimented over the years with adding dried cherries and almonds. We also liked a version where we added peanut butter chips. Light, however, it is not. Enjoy it for what it and don't make it very often.


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Montgomery, AL (WSFA) - New details are emerging in the case of a slain University of South Alabama student.
A lawyer representing the family of Gil Collar says after looking at the surveillance tape, he's convinced Collar did not have to die.
Attorney Jere Beasley says, "I can tell you without reservation that nothing we saw in the video tape justified the use of deadly force in this case. So, there's no doubt that something caused Gil, who from all accounts was an outstanding young man who had a tremendous legacy in the Wetumpka area, just a fine young man. Something happened that caused him to act in an unusual, distressed manner. The fact he came to the police station indicates that he was not necessarily looking for trouble; in fact I think he was looking for help."
Lawyer Jere Beasley also says the officer should have used pepper spray and a baton.
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text:
"This is our time—to put people back to work and open doors of opportunity for our kids; to restore prosperity and promote the cause of peace; to reclaim the American dream and reaffirm that fundamental truth—that out of many, we are one; that while we breathe, we hope; and where we are met with cynicism and doubt, and those who tell us that we can't, we will respond with that timeless creed that sums up the spirit of a people: Yes, we can."
— President Barack Obama, Acceptance Speech; Chicago, IL; November 4, 2008
Born in the U.S.A., the son of an African father and an American mother, a boy who spent his childhood in Indonesia and Hawaii, Barack Obama is truly a citizen of the world. In kindergarten, he wrote an essay titled, "I Want to Become President," and now, with his fierce optimism, exuberant sense of purpose and determination, and above all, his belief that change can happen, Barack Obama, the first African-American president of the United States, has made that dream come true.
Garen Thomas takes us through the life of Barack Obama, from his struggle to fit in with his classmates, and concern about not knowing his biological father, through his term as an Illinois senator, and the long campaign for president, to his historic victory.
A Biography of President Barack Obama
Garen Thomas