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Nutrition & Physical Activity
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Nutrition facts label
Dear Mom trying to offer healthy choices, but having some technical difficulties,
To think, while some children beg for the latest neon-colored sugar cereal to hit the shelves, your two children are tallying fiber grams. They have fostered their interest in nutrition. Educating about and encouraging healthy behaviors are keys to lowering risks of chronic diseases, such as heart disease and cancer, later in life.
As you are aware, the "Nutrition Facts" label is a helpful tool for understanding what each food contributes to daily nutrient intake. These labels provide the amount of carbohydrates, fat, protein, as well as percent daily values for a number of nutrients. Percent Daily Values (DV) are based on a 2000-calorie eating plan, which can be confusing, because that's more calories than most of us need. For an in-depth explanation about this or other food label content issues, check the U.S. Food and Drug Administration (FDA), or the Kidshealth.org Figuring Out Food Labels page for kid friendly explanations.
Unfortunately, curious consumers will not find "Nutrition Fact" labels on all foods, even if foods have packaging. Some specific exceptions to food labeling requirements include:
- Ready-to-eat food that is not for immediate consumption but is prepared primarily on site — for example, bakery, deli, and candy store items
- Food shipped in bulk, as long as it is not for sale in that form to consumers
- Medical foods, such as those used to address the nutritional needs of people with certain diseases
- Plain coffee and tea, some spices, and other foods that contain insignificant amounts of nutrients
Though you might not see nutrient labels on fresh foods, the information needs to be nearby. The FDA created a voluntary program to promote retailer labeling of the top 20 most commonly sold fruits, vegetables, and fish, as well as the 45 best-selling cuts of raw meat and poultry. The nutrient information needs to be available as a brochure, leaflet, notebook, or stickers in the appropriate grocery department. Labels for fruits, veggies, and raw fish include the following:
- Name of the fruit, vegetable, or fish
- Serving size
- Calories per serving
- Amount of protein, carbohydrates, fat, and sodium per serving
- Percent of the Recommended Daily Allowances (RDA) for iron, calcium, and vitamins A and C per serving
For nutrient information for 5,900 foods from alfalfa sprouts to zucchini at the click of a button, look to the U.S. Department of Agriculture's (USDA) Nutrient Database. A simple keyword search and portion size specification will yield the complete nutrient profile of your food.
One of the most comprehensive print versions of nutrient composition tables is Bowes & Church's Food Values of Portions Commonly Used, by Jean A. T. Pennington, Ph.D. Some 8,500 foods are listed according to food group with analysis results for 30 nutrients, but they are not in "Nutrition Facts" label format.
Hopefully these resources will help make your technical difficulties with nutrition labels a thing of the past!
How do I know when I'm no longer hungry?
Dear Not Fully Aware,
Your question is one many people deal with. Some people were taught from an early age to finish everything on their plate, no matter how they felt. This was often rationalized by well-intentioned parents referencing the millions of starving children around the world. Unfortunately, this type of encouragement does little to teach children about listening to their bodies or learning to identify or conceptualize the feelings that come when one is satisfied with the amount or type of food they are eating. This conditioning experienced by many growing up, can carry on into adulthood.
Others are out of touch with their body signals for other reasons. How often have you felt ravenously hungry and then couldn't believe how much you'd eaten? How much food does it seem to take to satisfy your hunger? Letting yourself get really, really hungry distorts awareness of body signals. If you're out of touch or ignore subtle hunger cues, it's extremely difficult to detect subtle fullness. As a result, you're only able to feel extremes. It's difficult to describe what comfortable fullness feels like inside your body, but some people express it as being satisfied and content after eating. Others say it's a subtle feeling of fullness, of not being hungry anymore (even if there's still food on their plate).
You can begin by thinking about how you are feeling while you are eating — a kind of checking in with yourself. This takes a conscious effort. Once you've eaten some of your food, consider asking yourself some of these questions: does the food (still) taste good? Is my hunger beginning to subside? After a few more bites, am I beginning to feel satisfied? Try stopping about halfway through to determine if you've had enough. Try rating your fullness from 1 - 10:
- Ready to collapse from hunger
- Ravenous
- Hungry
- I could eat something, but not very hungry
- Neutral
- Not hungry at all
- Comfortably satisfied
- Full to very full
- Stuffed
- Disgustingly sick
If you go from a 2 to a 9 easily, perhaps you are going for too long without food, or your last meal was too small (a problem for dieters). Maybe your last meal was lacking important satiety nutrients, such as protein, fat or fiber, which usually help to keep you satisfied over a few hours. Sometimes when we eat very quickly, a large quantity of food is consumed and before we realize it, we're stuffed. If this is your problem, try slowing down, taking your time chewing, swallowing, and resting between bites.
The most important part about eating to a pleasant fullness is to eat consciously — to increase your awareness. This takes practice for many people. Too often, we distract ourselves with other activities — such as studying, watching TV, or surfing the Internet, without realizing that we're full, until the entire bowl of popcorn, liter of soda, or pizza is gone. Give yourself time to enjoy and appreciate your food, and you can notice and identify its effects on your body.
For more information and insight, check out Evelyn Tribole and Elyse Resch's book, Intuitive Eating. If you are a Columbia student, you may want to make an appointment to speak with a nutritionist. Morningside campus students can contact Medical Services; CUMC students can reach out to the Student Health Service.
Best of luck!
What exactly does moderate intensity mean?
Dear Confused,
The American College of Sports Medicine (ACSM) defines exercise intensity by percentage of maximum heart rate, rate of perceived exertion, and METS (metabolic equivalents) in their Position Stand, Recommended Quantity and Quality of Exercise for Development and Maintenance of Cardiorespiratory and Muscular Fitness and Flexibility in Healthy Adults. Moderate activity has been defined as 55 - 69 percent of maximum heart rate (MHR). ACSM defines "hard" exercise at 70 - 89 percent MHR, and "very hard" at 90 percent and above, with 100 percent being maximal exertion. Check out Minimum and maximum heart rate for aerobic exercise in the Go Ask Alice! archive to learn the calculations and more.
You can also use the "Rate of Perceived Exertion" (RPE), a subjective rating that a person can use to rate his or her exercise intensity. If someone doesn't have any other way to rate workout intensity (i.e., has no watch to use to count heartbeats, or doesn't know how fast s/he is walking or running), RPE is a low-tech method of determining this calculation. For example, a person can consider walking at a leisurely pace a 6, and perhaps a mad dash to catch a bus or a flyaway $100 bill a 19; so, rating activity in-between is a way to rate one's exercise intensity. The ACSM Position Stand uses the original scale from 6 - 19 to identify the perceived level of difficulty of physical activity, as follows:
6 - 8: Very, very light 9 - 10: Very light 11 - 12: Fairly light 13 - 14: Somewhat hard 15 - 16: Hard 17 - 18: Very hard 19: Very, very hard
Moderate intensity, using this scale of a person's self- perception of his or her own exercise difficulty, is 12 - 13, hard exercise is 14 - 16, and very hard activity is at 17-19.
The last measure — METS — has nothing to do with baseball players from New York; instead, it refers to metabolic equivalents. One MET is equivalent to your resting metabolic rate; 2 METS is any activity that requires two times your metabolic rate, etc. This measure is determined by the amount of oxygen consumed, which indicates the level of intensity a person is working. At 1 MET, an average man would be consuming 250 milliliters (ml) of oxygen per minute; an average woman would be consuming 200 ml of oxygen per minute. For those of you who wish to be even more exact, one MET is equal to 3.5 ml of oxygen per kilogram (kg) of body weight per minute (1 kg = 2.2 pounds). Since we are not going around measuring how much oxygen a person's body is consuming, assigning a MET equivalent can give us an idea as to how intense an activity is. At 1 MET (resting metabolic rate), a 55 kg female would use about 60 calories per hour, and a 65 kg male would use about 70 calories per hour. Two METS would be double that intensity, or consuming twice the amount of oxygen than at 1 MET. In other words, 2 METS means that one is working at twice his or her resting metabolic rate (which is relatively easy or achievable), 3 METS is 3 times someone's resting metabolic rate, and so on.
The ACSM rates moderate intensity using METS as decreasing with age. For men, moderate intensity by age is:
AGE (years) # METS (moderate) #METS (hard) # METS (very hard) 20-39 4.8 - 7.1 7.2 - 10.1 >10.2 40-64 4.0 - 5.9 6.0 - 8.4 >8.5 65-70 3.2 - 4.7 4.8 - 6.7 >6.8 80 and over 2.0 - 2.9 3.0 - 4.25 >4.25
For women, mean values are 1 - 2 METS lower than for men.
Some examples of how METS are associated with activity are as follows:
|resting quietly, watching TV, reading
|eating, writing, desk work, driving, showering
|light moving, strolling, light housework
|level walking (2.5 mph), cycling (5.5 mph), bowling, golfing using a cart, heavy housework
|walking (3 mph), cycling (8 mph), raking leaves, doubles tennis
|walking (4 mph), cycling (10 mph), ice or roller skating, digging in the garden
|walking (5 mph), cycling (11 mph), singles tennis, splitting wood, shoveling snow
|jogging (5 mph), cycling (12 mph), basketball
|running (5.5 mph), cycling (13 mph), vigorous basketball
|competitive handball or racquetball
|running (6 mph)
The Centers for Disease Control and Prevention (CDC) standards for moderate activity are more succinct, defining moderate intensity as an activity allowing for sustained, rhythmic movements that are carried out at:
- an RPE of 11 - 14, or
- 3 - 6 METS, or
- 3.5 - 7.0 calories expended per minute (The number of calories per minute depends on a person's estimated body weight, fitness level, and intensity. Many charts are on the Internet that calculate energy expenditure for various activities, including the Fitness Partner calculator. An abundance of software, as well as exercise books, are also available for people who want to track this measure.)
Examples of such activity as defined by the CDC include mowing the lawn, dancing, swimming, or biking on a level surface.
Hope these explanations motivate you into moderate activity, so you can reap all its benefits.
Related Questions
Eating healthy at the campus dining hall?
Dear Hungry,
Going off to college opens many opportunities for learning — in this case, how to make healthy food choices on your own. Relatively balanced meals, possibly planned by parents who were watching out for their childrens' health, are replaced by a smorgasbord of dining hall offerings. And while the "First-Year 15" are largely a myth (most college students don't gain 15 pounds, or any weight, during their first year), having unlimited access to a variety of foods the first year of college is a new challenge for many students.
The foods that you mention — pizza, Chinese food, and tacos — are not inherently unhealthy. Each contains foods from important food groups and provides energy that will fuel your brain during long study sessions. Sometimes these foods are prepared in such a way that they are high in fat, which is a nutrient that helps us to feel full, but also provides extra calories. These foods can be part of a filling and balanced meal, but only if they share the plate with side dishes that are low in fat, high in fiber, and nutrient dense.
One easy tip for healthy "all you care to eat" dining: When you place food on your lunch or dinner plate, make sure half the plate is filled with different colored steamed, grilled, broiled, or raw vegetables. One fourth of the plate should contain lean proteins, such as beans, grilled skinless chicken, or baked skinless fish. The remaining fourth of the plate can hold whole grains, such as 100 percent whole wheat bread or brown rice. For example, in order to balance a plate that includes pizza, choose one slice with chicken and veggies on whole wheat crust (if available) and fill the rest of your plate with a salad. Or on taco night, grab one taco with the meaty, cheesy, or beany filling of your choice and fill up the rest of your plate with steamed or grilled veggies and brown rice. For flavor fiends, look around for condiments like hot sauce, mustard, fresh salsa, and other seasonings. More information on dividing up your plate can be found on the United States Department of Agriculture's (USDA) MyPlate website.
If you find yourself stuffed after a dining hall meal, here's another tip: Fill only one plate and don't go back for seconds. You could even skip using a tray, to avoid filling too many plates and grabbing too many calorie-rich beverages. If you're still hungry after letting your food settle, grab some fruit; high in fiber and deliciously sweet, fruit can be a filling and satisfying second course. Making regular meals of a plate full of fruit, veggies, lean protein, and whole grains can fill and satisfy, and leave plenty of wiggle room for the occasional treat, such as french fries or ice cream.
Depending on the layout of your dining hall, you may need to poke around to find the healthiest options, but it's likely there are plenty of grilled, steamed, baked, or broiled veggies and proteins and whole grain carbs to fill your plate. Healthy dining options to look out for include:
- A salad bar
- Whole grain bread and/or bagels near the toaster
- Entree options without any breading
- Cooked veggies without any batter or heavy sauces
- Broth-based soups (rather than cream-based)
- Low-fat milk or yogurt for cereal or granola
- Whole pieces of fruit or fresh fruit salad
- Seltzer water or diet soda from the soda machines
- A choice in plate, bowl, and cup size
For recommendations tailored to individual dietary needs, food experiences, and taste preferences, you can meet with a registered dietitian. Columbia students can make an appointment by contacting Medical Services (Morningside) or the Student Health Service (CUMC). The staff at the dining hall are also a great resource, as they are familiar with the menus. They may be able to answer your questions regarding foods that are prepared in a healthier manner, and the concerns of other students trying to eat a balanced diet.
Bon appétit!
Confused about carbs: What's a good carbohydrate choice?
Dear Jenny,
We need a variety of foods for good health and hunger satisfaction. This includes dietary sources of carbohydrates. Carbohydrates tend to get a bad rap, but in and of themselves, they are not bad for us. They are the preferred source of energy for the body, fueling the muscles as well as the brain.
You mentioned muffins, which generally are similar to a piece of cake. They usually contain flour, sugar, eggs, oil, and other ingredients, depending on the flavor. Don't be fooled by bran muffins — most typically don't contain significant amounts of bran, the fibrous part of a whole grain. In terms of other grain foods, it's best to choose whole grains.
To get a better sense of carbs' role as a nutrient and its effects on the body, here's a brief overview: carbohydrates are either "simple" or "complex."
Simple carbohydrates are made up of one or two sugar molecules. The three single sugar molecules, referred to as monosaccharides, are glucose, fructose, and galactose. These single sugars combine with each other to form disaccharides, which are:
Complex carbohydrates, also known as starches and fiber, are polysaccharides and oligosaccharides,which are long chains of sugar molecules. Starches are found in plant-based foods, such as rice, potatoes, beans, and grains. Fiber is found in a variety of fruits, vegetables, and whole grains.
Not all carbohydrates convert immediately to "sugar," or more accurately, to blood glucose. The digestive tract breaks down the long chains of sugars in complex carbohydrates into single sugars. Fructose and galactose do not immediately raise blood glucose levels, since they are first sent to the liver to be converted into glucose. Also, fiber is not digested by our gastrointestinal system, so it passes through, aiding digestion and contributing to feelings of fullness. Foods containing fiber often raise blood sugar more slowly than those without it.
However, there's more to a food than the amount it will increase blood glucose levels. Fruit contains many vitamins, minerals, and phytochemicals (plant chemicals) that are beneficial to good health. They are generally low in calories, and certainly are a good choice for a snack. As a matter of fact, many fruits contain a good amount of fiber, and more fructose than glucose. Examples of fruits that don't raise blood sugar quickly are fresh cherries, apples, pears, and plums. If you're hungry, some days, a couple of whole grain crackers may do the trick; other days, a piece of fruit will do. If you're really hungry, the piece of fruit may not suffice — you may want to add a handful of nuts, or a few whole grain snacks to satisfy you. When different foods are eaten together, the rate at which blood sugar increases is an average of the various items, and is also dependent on the quantity of food eaten. In addition to providing a wide array of nutrients, different foods provide various textures, flavors, and feelings in our mouths (known as mouth feel). These aspects of food provide much satisfaction — think about how we'd feel if we didn't have anything crunchy, chewy, fruity, creamy, etc. in our diet. These are more than enough reasons to see why it's important to include an assortment of foods each day.
Hope this helps you make healthier choices.
Fitting exercise into a busy schedule
Dear A,
It's great to spend some of your free summer time getting more physically fit by starting an exercise program. Indeed, exercise is one component of a healthful routine — especially if you're looking to drop a few pounds. Depending on the types of activities you enjoy, try to get either 30 minutes of moderate exercise (increased heart rate, but still able to carry on a conversation) on at least five days per week, or 20 minutes of vigorous exercise (sweating, breathing heavily) on at least three days per week. There isn't one "quick" exercise that will help you shed pounds, but if you follow the guidelines above, and eat a sensible diet, you'll be on your way to a sustainable, healthy weight for you.
In order to lose weight, most people need a combination of increased activity and reduced caloric intake. Beyond weight control, exercise yields important health benefits, including:
- reduced blood pressure
- improved sleep
- stress management
- increased level of good cholesterol (HDL)
- improved blood sugar levels (among numerous other positive effects)
We can't pick and choose where on our bodies we lose fat. Although it's possible to tone and strengthen specific muscles, fat won't be diminished in a specific area by lifting weights or doing certain exercises focusing on that body part. Body fat is decreased when we expend more calories than we take in — but we can't control exactly where fat loss will take place. For instructions on activities that'll help tone and strengthen your thighs, stomach, and hips, check out the Related Q&As listed at the end of this answer.
Since your schedule can be particularly tight, you can incorporate exercise into your daily travels. Biking or in-line skating to your destinations is a possible option, perhaps as a way to keep active during the school year as well. Taking the stairs whenever possible, getting off the bus or subway 1 or 2 stops earlier, parking further away if you drive, or even walking to work or school all contribute to your goal of being healthier by incorporating more movement into your life.
If you're looking for a "total body workout" for the summer, consider swimming — which can also be a cooling activity if your summer is a hot one. Swimming engages many muscles and provides cardiovascular benefits, too. Varying strokes can help work other muscles (such as the breast stroke) or provide greater cardiovascular benefits (such as the butterfly).
There's no secret easy answer, short-cut, or abbreviated workout that will yield magical results. Working each muscle group at least twice a week helps strengthen muscles. Although everyone responds to exercise at different rates, usually one or two sets of 8 to 12 repetitions, working the muscle to fatigue, is usually sufficient for strength building.
To maintain a fit body, it's essential to carve some time into your schedule for exercise and planning healthy meals and snacks -- however, as you can see, it doesn't have to be a lot of time. Scheduling these kinds of activities in your calendar as you would with social activities may help. You can also make plans to exercise with a friend, multi-tasking this way can give you plenty of time to socialize and exercise. Columbia students can score some extra motivation by signing up for Columbia's CU Move motivational emails. You can also visit the CU Move webpage for other physical activity related information. Best of luck getting started!
No time for working out
Dear Aziz,
The job, school, family, dog, and/or bills — the responsibilities of life seem to multiply with each year that we age. As a result, responsibilities to ourselves — health maintenance activities, such as exercise and balanced eating — get pushed off the schedule. From what you've said, it sounds as though unhealthy changes in lifestyle are taking a toll on your self-esteem, body image, and energy level. Your mind and body are calling out for a change in the program! So the question is, how can healthy eating and exercise be incorporated into your day without interfering with your busy schedule?
Fortunately, adopting a healthier eating style — one that emphasizes veggies, fruit, low-fat dairy, lean proteins, and whole grains — does not require hours of preparation in the kitchen. A fast fix for your eating plan can be found in the freezer section of your local grocery store. You can pick up a variety of healthy foods and meals that require little to no preparation. Microwave meals of today are much tastier and healthier than the stereotypical T.V. dinners of the past, and they offer the added benefit of portion control. Paying more attention to what is on your plate and ultimately cutting back on portion sizes is one specific doable step that may help you to get back to your runner's physique.
Take a quick look at food labels to single out healthier choices. Choose convenience meals that contain approximately one fourth to one third of your daily caloric needs and 30 percent of calories from fat, with less than 10 percent of calories from saturated fat. Look for meals that contain less than 800 mg of sodium and at least 4 grams of fiber. Add frozen or pre-cut/washed veggies to these meals and a piece of fruit for dessert. The high fiber content of fruits and vegetables will leave you feeling fuller after you have eaten, without adding many calories.
Errands, such as trips to the grocery, are multitasking opportunities for exercise. You can jog or even ride your bike to work, the grocery, and/or the cleaners, and avoid wasting time in traffic or finding a parking spot. Physical activity will not only help you to get closer to your ideal body shape, but has the potential to relieve stress, increase work productivity, boost after work energy level, and improve sleep quality. The following tips may be useful:
- Set the alarm 10 minutes earlier and wake up with stretching.
- Climb at least some of the stairs instead of waiting for the elevator.
- Take a walk around the office whenever you leave your desk for a bathroom or beverage break.
- Take a walk to a co-worker's desk instead of calling or sending an e-mail.
- Multitask by reading or doing research while walking on a treadmill or riding a stationary bike.
- Use a little extra effort and motion in the chores you do around the house in order to use more calories.
- Get off the train or bus one stop early or park your car a little further away from home/stores, to get in some walking.
- Work activity into your social life by meeting friends to go dancing or playing Frisbee in the park.
In addition to the tips listed above, a great source for nutrition and physical activity information is the USDA's MyPlate initiative. This site allows users to tailor much of their information to meet individual nutrition and activity needs. Columbia-affilaited students, faculty, staff, and alumni can participate in the University's physical activity initiative, CU Move. CU Move encourages members of the Columbia community to engage in active lives that include regular physical activity. The program provides participants with motivation, incentives to be active throughout the year, and event calendars with access to plenty of free and low-cost physical activity options on campus and around NYC
After you start making even small changes in your eating plan and include informal exercise in your day, you are likely to begin feeling better. At this point, you may get the urge to do more. In addition, cut back on sedentary activities so that additional time and attention can be given to optimizing your health. With a slow and steady approach you should be able to find the minutes you desire for being more active. Go for it!
Complete and incomplete proteins in grains and vegetables?
Dear Perplexed by protein,
You're not alone — this can be a confusing subject. First some clarification — a complete protein is a protein that contains all nine essential amino acids (the building blocks of protein, which can only be obtained through eating food). Complete proteins come from animal-based products (meat, poultry, dairy, eggs, fish, etc), soy, and quinoa (a grain). An incomplete protein contains fewer than all nine essential amino acids, however incomplete proteins can be combined in meals to make a complete protein (for example by combining rice and beans or peanut butter and toast). These foods don't need to be eaten at the same time in order to be used by the body to build protein, as once was thought. We just need to eat these complementary proteins within 24 hours. Incomplete proteins come from plant-based foods, such as beans, rice, grains, legumes (other than soy), and vegetables.
Our bodies use amino acids from foods to make proteins. As a matter of fact, the amazing human body manufactures all types of substances — from hormones to muscle tissue, blood cells, enzymes, hair, nails, and many others — given the right proportions of amino acids.
All of the foods you mention contain amino acids, and therefore varying amounts of protein. Just because they don't contain all of the amino acids we need doesn't negate the fact that they contain some protein.
Although protein is a vital nutrient, our bodies don't require quite as much as you may think. The U.S. Recommended Dietary Allowance (RDA) of protein is 0.8 grams/kg per day for adults. This recommendation has been shown to meet the needs of 97.5 percent of the population. For a woman weighing 125 lbs (57 kg), her needs would be met with an intake of 46 grams of protein per day. For a man weighing 154 lbs. (70 kg), his needs would be met with 56 grams of protein a day. A person must be taking in sufficient calories to maintain their weight for these values. Dieters need larger amounts of protein, because some is burned for energy. Athletes require slightly more protein as well.
It's believed that people usually eat a variety of foods, thereby getting the amino acids needed to manufacture complete proteins. Granted, if a person only ate bread, s/he would be missing an essential amino acid. The same would be true if a person only ate vegetables. However, if these vegetarians added legumes to their diet, they would be able to obtain all of the essential amino acids needed to remain healthy. The Food and Nutrition Board of the National Academy of Sciences (which sets the RDAs) spell out the amount of each essential amino acid needed to form complete proteins. However, it isn't necessary to go that far, as long as you are covering your protein needs with a varied eating plan.
To determine your protein needs according to the RDA, divide your body weight in pounds by 2.2, which gives you your weight in kilograms, and then multiply that number by 0.8. Consult the following charts for protein content in various foods. Adjust for the serving size and the number of servings you actually eat.
|Animal Sources of Protein
|Serving Size
|Protein (in grams)
|3 oz.
|Cottage cheese
|½ cup
|1 cup
|1 cup
|1 oz.
|1 whole
|Egg white only
|Plant sources of Protein
|Serving Size
|Protein (in grams)
|Tofu, raw, firm
|3 oz.
|Legumes: (Black beans, Kidney beans, Chickpeas, etc.)
|½ cup
|7 – 8
|Peanut butter
|1 oz.
|1 oz. (1 slice)
|1 oz.
|½ cup cooked or 1 cup raw
|Pasta or rice
|½ cup
So, as you can see, it's not difficult to reach your daily protein needs, as long as you include a variety of foods in your daily intake. Incomplete proteins needn't be too much of a concern. Vegetarians who consume complementary proteins are usually able to easily meet their protein requirements. Columbia students who would like more information can meet with a Registered Dietitian who can provide individual counseling and help students understand and meet their unique nutrition needs. If you're interested in learning more about healthy eating habits for yourself, please schedule an appointment. Students on the Morningside campus can contact Medical Services for an appointment and students on the CUMC campus can also schedule an appointment with a Registered Dietitian.
Salt substitutes
Dear Ashley,
The simple answer to your burning question is no, salt substitute will not make you retain water like salt does. As you had mentioned, salt substitute is different from salt because it contains potassium chloride instead of sodium chloride. Sodium chloride is a water-soluble molecule, which means that a high salt intake will cause your body to hold onto excess water. The same is not true of potassium chloride, which hasn't been shown to cause water retention.
However, salt substitute is not a good option for everyone. Too much potassium in the body can build up in your kidneys and can cause damage. For individuals on certain medications, particularly to treat heart, kidney, or liver conditions, using potassium chloride may contribute to potassium retention. For these folks, salt substitutes are not recommended.
So, what are some other options for reducing your salt intake? Try experimenting with your cooking (or maybe start cooking more often — over 75 percent of the salt we eat comes from processed foods and eating out!). Instead of adding salt to your food, try using lemon juice, garlic, or garlic powder. Dress up your meals with fresh herbs like rosemary, tarragon, mint, or sage, and expand your horizons with spices like peppercorn, chili, and paprika.
It's also a good idea to play close attention to food labels. If a product is labeled "sodium free" or "salt free," this means it contains less than 5mg of sodium per serving. "Reduced sodium" means that the product contains at least 25 percent less sodium than the regular version. But buyer beware: some products still have very high levels of sodium to begin with. For example, a cup of reduced sodium chicken soup might be labeled "low sodium," but that reduction could be from 500mg to 300mg, which is still a lot of sodium for one serving! "Lite" means that the product contains at least 50 percent less sodium than the regular version, and "no salt added" or "unsalted" means there hasn't been any extra salt added. But again, beware: sodium doesn't only come from salt; many other ingredients are also high in sodium. Try to steer clear of products that include ingredients like monosodium glutamate (MSG) and baking soda (sodium bicarbonate).
As you explore your new food choices, you can check out the Get Balanced Guide for Healthier Eating for tips on healthier eating. You might also consider talking with a health professional before making major changes to your diet. If you're a Columbia student, you can make an appointment to speak with a registered dietitian for nutrition counseling or to speak with a health care provider at Medical Services (Morningside) or the Student Health Service (CUMC).
The good news is that salt is an acquired taste – by slowly reducing the amount of salt in your diet, you will gradually rely on it less. Over time, some salted foods might even taste too salty for you!
Allergic to peanuts = allergic to pecans?
Dear Reader,
Being allergic to peanuts doesn't necessarily mean being allergic to tree nuts (and vice- versa). Being allergic to peanuts also doesn't automatically mean being allergic to other members of the legume family, such as lentils and soybeans. Similarly, being allergic to one kind of tree nut doesn't automatically result in being allergic to other tree nuts. However, most health experts recommend that people with peanut and/or tree nut allergies avoid all peanuts and tree nuts, just in case. A little introduction to peanuts and tree nuts might clarify this.
Peanuts are not actually nuts, but legumes, which are beans and peas. Peanuts, peanut products, and peanut by-products are found in many foods and in many variations, such as peanut flour, peanut oil, and peanut butter. The presence of peanuts in foods is tricky to identify; they can even be a hidden, unlabelled ingredient, such as hydrolyzed plant or vegetable protein. Also, cross contamination during manufacture of food products is another source of exposure to peanuts that can elicit allergic reactions, so some non-nut items are labeled as "may contain nuts."
Unlike peanuts, pecans are part of the tree nut family, which also includes almonds, walnuts, cashews, hazelnuts, pistachios, macadamia, chestnuts, and brazil nuts. Tree nuts are also present in a variety of foods and even in some bath and beauty products.
Allergy to peanuts and tree nuts, usually life-long, are two of the most common food allergies. Fortunately, many people with these allergies experience mild responses to the proteins found in peanuts and tree nuts, such as sneezing and/or itching. However, what is worrisome about these allergies is that some people experience severe enough reactions from miniscule amounts that can be life-threatening (e.g., difficulty breathing, loss of consciousness). In fact, about 100 people in the United States die each year from their peanut allergy. The most intense responses tend to be from ingesting food containing peanuts, tree nuts, or their derivatives, but inhaling air contaminated with peanut or tree nut dust, having skin or eye contact with something containing these items, and even kissing someone who recently consumed peanuts or tree nuts also can produce allergic responses. In particular, the sensitivity of peanut allergies and the prevalence of peanuts in our food supply and elsewhere have made peanuts a source of heated controversy for schools, camps, airlines, and restaurants concerning whether or not to ban them in these places.
What is in your control to prevent peanut and tree nut allergies is avoiding all peanuts and tree nuts (though accidental exposure could still happen no matter how vigilantly you avoid nuts). Educating oneself about the allergy (i.e., always asking about ingredients and reading food labels carefully) and preparing oneself for accidental exposure (i.e., always keeping epinephrine nearby) are other keys to managing a peanut or tree nut allergy. If you are uncertain about whether or not you can eat pecans safely, your health care provider may be able to refer you to an allergist. S/he can administer a skin prick, blood, and/or medically supervised food challenge test.
For more information about peanut, tree nut, and other food allergies, check out the Food Allergy and Anaphylaxis Network web site.
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Continue Shopping.
Customer Reviews
Great value
4 people found the following review helpful
Posted by Reviewer3151630 on Jun 30, 2008
Purchased at iHerb
Seems to help with joint pain and stiffness. iherb is a great online resource - thanks!
Good Source of MSM
7 people found the following review helpful
Posted by Reviewer2600891 on Feb 02, 2008
Purchased at iHerb
I like this form of MSM because it contains Vitamin C which is needed in order to absorb MSM. Also, it has Molybdenum, which you need for sulfur metabolism. I used to take all these tablets separately, it is nice to have them all in one. I have noticed a difference in this Source Naturals brand. It seems to work faster, which I think is due to all the essential supplements in one tablet. Also, iherb is great. Good prices and fast shipping.
Yay! Relief!
3 people found the following review helpful
Posted by Reviewer3035693 on Jul 22, 2012
Purchased at iHerb
I started taking this about 4 weeks ago with hyaluronic acid. I've noticed marked improvement in my knees and hands. I've even been able to stop taking the nsaid my doc prescribed. Very pleased :)
3 people found the following review helpful
Posted by Reviewer1178918 on Jan 02, 2012
Purchased at iHerb
Helps to subdue pain in joints
Minimizes Hot Flashes!
1 person found the following review helpful
Posted by 5347549158379615647 on Nov 04, 2013
Purchased at iHerb
I have done a lot of research and pill popping over hot flashes. I have tried different female hormonal formulas, super foods, and alfalfa for some relief. Then I read about someone using sulfur for hot flashes, and bought this product. What a wonderful day that was!! Within a few days I found tremendous relief. I take 2 or 3 tablets a day, and the hot flashes have been drastically minimized. I still have 1 or 2 a day, but they are not as extreme, and last only 5 minutes or so. I am hopeful that after longer use they will be a thing of the past.

subset: commoncrawl


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Exploring the idea that truth lies in life's extremes, Mary Otis's elegantly crafted debut collection combines the hilarious with the tragic. These partially linked stories follow the strange and comic adventures of girls and women united by sexual longing and misplaced passions: falling in love with an older landlord, a young librarian, or a married neighbor; getting fired for teaching time incorrectly; and receiving guidance from a drunk therapist. Quirky and… (more)
Publisher: Tin House Books (May 01, 2007)
Format: EPUB
Page count: 210 pages
File size: 255 KB
Protection: DRM
Language: English


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Paladyne Invests In Senior Buy-side Talent, Expands Sales Team
LAKE SUCCESS, N.Y., Jan. 10, 2013 /PRNewswire/ -- Paladyne Systems, a Broadridge Financial Solutions company (NYSE: BR) and a leading provider of next-generation investment management solutions, today announced the appointment of Jim Feingold as Global Head of Sales. In addition, joining the sales and business development team as senior hires are Devani Maijala, Lisa Zippelius and Michael Conti.
(Logo: http://photos.prnewswire.com/prnh/20111207/NY17351LOGO)
"We are pleased to expand our sales and business development with a seasoned team to be led by an industry veteran of Jim's caliber as we continue to grow our client base across the buy-side globally," said Sameer Shalaby, President, Paladyne Systems. "Since Paladyne was acquired by Broadridge we have significantly expanded our product offering and account coverage, and are extending into adjacent markets beyond the hedge fund community."
"I am excited to join Broadridge and lead Paladyne's sales team at this juncture. Broadridge's global reach and commitment, combined with Paladyne's extensive trading, portfolio management and enterprise data management capabilities, creates an institutional offering unique in the marketplace," said Jim Feingold, Vice President and Global Head of Sales, institutional offering Paladyne. "We are at an inflection point right now as the buy-side faces an increasingly complex global market landscape, shifting government regulations and the need to monitor their business challenges in real-time. Paladyne offers a world class platform, in a truly hosted solution, to help investment management firms and their service providers with these challenges."Mr. Feingold will have responsibility for generating revenue globally, leveraging existing and developing new buy-side relationships directly with hedge funds, asset managers, service providers and channel partners; as well as supporting Paladyne sales into adjacent markets. He was most recently Global Head of Institutional Sales at Direct Markets, Inc., a subsidiary of Rodman & Renshaw, and prior to that Global Head of Sales and Marketing at Portware LLC. Mr. Feingold has more than 20 years of experience, with the last 15 years concentrating on electronic trading platforms and algorithms offered to both the buy-side and the sell-side. He has held sales and marketing positions at Progress Software, Merrill Lynch, Laidlaw Capital Management and Bloomberg Financial Markets.
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Flew in over night on the red eye, double edge life
from Pyro Methane (Ft. AyoitsCraig of Ka$hKlub) – Pretty Girl$ (Roll With A G) Lyrics on Genius
Double Edge: Capable of being interpreted in two usually contradictory ways.
He flies in on a plane, usually a luxury. But during a red eye (An overnight flight) so he's going to be very tired next morning. The way he lives his life affects him both negatively and positively.
To help improve the quality of the lyrics, visit "Pretty Girl$ (Roll With A G)" by Pyro Methane (Ft. AyoitsCraig of Ka$hKlub) Lyrics and leave a suggestion at the bottom of the page


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We have still not committed to an iXBRL accounts productions software package as we are undecided between PTP and Sage.
I have just filed an illegal set of accounts with HMRC!
A few clients of mine have an ampersand (&) in their company name (eg A & B Smith Limited)
There is definitely a cost incurred in implementing iXBRL.
I have a client who prepares PLC accounts in MS Word. I need to file the CT600 (Long) and wondered what the best way to tag the accounts would be.
Despite a mixed response to the mandatory switc
The great iXBRL deadline passed without too much fuss on 1 April, but posts on AccountingWEB in the pa
In times past, when filing paper CT600 and accounts, or when filing online by PDF, we have included the detailed P&L account.
HMRC issued a notice to file CT600 for a dormant company having a year end after 31 March 2010.
Not so much a question, more a comment on the sage advert i have just seen on AW....with the quote ' have you got ixbrl under control?'...I don't use sage myself but was under the impression they h
John Stokdyk celebrates the latest landmark in HMRC's march towards universal online filing, now rebranded as "Digital by default"
- iXBRL delay: the case for and against 206,384 7
- Minister stonewalls iXBRL delay request 197,279 21
- iXBRL/XBRL Accounts 31,824 15
- What you need to know about iXBRL 24,161 19
- XBRL Format 22,570 25


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One Laptop Per Child program makes cheapo laptops available
The ambitious "$100 laptop" One Laptop Per Child program is finally coming to fruition after nearly 2 years of talk, with a boosted price ($188) and a completed product. While most of these little computers are being sold to agencies for distribution to kids in developing countries, you too will get a chance to own this green and white piece of tech.
Rather than selling the OLPC laptop to loaded Americans for the same price as the kids it's designed for, they'll only be available as part of a "Give 1, Get 1" deal. That's to say you'll spend $400, get a laptop, and another laptop will then be donated to a child free of charge. It's a pretty great plan, allowing geeks who want to play with a cheapo laptop to get their fix while helping the project's mission at the same time. If you want to get on board, the Give 1, Get 1 program will only be happening from November 12 to November 26, so don't miss out.
Financial Times, via Ubergizmo


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Woman charged in theft
United: $25,715 deposited into phony account
Police are emphasizing to the public that no charity organizations were affected in an embezzlement case involving a former United Market Street store employee, said Sgt. Joe Snyder, public information officer for the Wichita Falls Police Department.
Kimberly Caroline Vines, 41, was charged with theft over $20,000 and under $100,000 in connection with incidents between October 2005 and February 2008. Bond was set at $20,000. She was free Wednesday from the Wichita County Jail.
According to an arrest warrant affidavit:
In February, United Supermarkets terminated Vines' employment for internal policy reasons. Soon after, a Wells Fargo bank employee asked the supermarket's district manager who would be taking over a United Supermarket account set up for a charitable event.
The district manager realized the account, opened in October 2005, was not authorized by United Supermarkets.
Since 2005, several checks had been deposited into and cashed through the account. Also, a checking debit card issued at the time the account was opened had been used to withdraw funds.
Investigation by United security revealed about $25,715 worth of checks had been deposited or cashed without authorization. These funds were being personally used by Vine, the affidavit claimed.
According to Snyder:
Vines was the executive secretary to the district manager. She was responsible for submitting paperwork to the corporate office in Lubbock requesting money to be donated to charities.
After receiving a check from the corporate office, Vines was responsible for getting that money to the organization.
Snyder said no charity organizations were shortchanged in the transactions. Only United Supermarkets corporate accounts were affected.
He said the suspect sent in requests for money for charities that had never requested the donations. She would then take the check she received and cash it or deposit it into the unauthorized account. Actual charities that requested money received their funds, he said.
Reporter Marissa Millender can be reached at (940) 763-7597 or by e-mail at MillenderM(at)TimesRecordNews.com.
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Michael Strahan and Nicole Murphy party in St. Barths
Michael Strahan and his fiancée Nicole Murphy ditched the city's latest round of freezing temps for St. Barts over the weekend. The two were spotted at Bagatelle on Friday celebrating...
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My Profile
Soft Mommy
Naples, Florida
Member since Aug 2008
Flag This ProfileFlag as Inappropriate
Reviewed Creamy Black Beans
Jan 30, 2011 in Food Network Community Toolbox on FoodNetwork.com
"Invest in a good pressure cooker and you can make any dry black beans perfect in 30 minutes without having to soak over night. If everyone would use a pressure cooker there life would be so much easier in the kitchen. The beans in this recipe are bland but I think FN ment it that way so you can enjoy them with the enchilada recipe (you don't want..."


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Talks with Freeney Stall + No Interest in Abraham
View Single Post
Ring of Famer
Go John Manning!
Join Date: Jul 2002
Posts: 13,172
Originally Posted by
I think Simon would be an excellent weakside DE replacement for Doom. I actually selected him in the OM mock draft (4th round) and I've compared him coming out of college with Doom before actually.
Simon has very mature pass rush fundamentals for a college graduate. He plays a bit stiff in the body because he's so damn yoked up, but for a weakside DE who will rarely if ever drop into coverage that shouldn't be a big deal. He's explosive off the line and has the upper body power to man handle any OT who lets him get inside on them. Nice but not terrific arm length, but he's a technician with his hands and makes the most of every inch of reach he's got.
He'd be a perfect fit for our 3rd round selection if he's still hanging around. I wouldn't even complain if we take him in the 2nd, but if we can hold off until the 3rd he's MASSIVE value there.
Hell yes. I've been fully on board with Simon for a while and love this relentless play. The guy is a two year captain as well and has a really high motor. Would love to have him in the third but I really doubt he drops that far.
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Sell Your Shoretel-Avaya-Mitel-Cisco Phones- Telephone Systems-Fast Bids! New/Used Phones-Systems- Email to firstname.lastname@example.com
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text:
|NSFW Content
|User Rankings
|Original Content
|Funny Pictures
|Funny Videos
|Funny GIFs
|YouTube Videos
|RSS Feeds
Top Rated Controversial Best Lowest Rated Newest Per page:Order:
What do you think? Give us your opinion. Anonymous comments allowed.
#2 - Lambda (07/10/2013) [+] (11 replies)
Man, it's hard to believe that this guy wrote the Communist Manefesto.
#6 - Fuzzymarsupial (07/11/2013) [+] (1 reply)
#22 - habanaro (07/11/2013) [+] (1 reply)
#21 - vanoreo (07/11/2013) [+] (1 reply)
Apparently I'm related to him on my dad's side
#13 - rel (07/11/2013) [-]
The Marx Brothers are perhaps some of the funniest people of all time.
Except Zeppo. Zeppo wasn't funny, he was deliberately the "straight man" of the group.
Except Zeppo. Zeppo wasn't funny, he was deliberately the "straight man" of the group.
#9 - RequieminMortis (07/11/2013) [+] (1 reply)
I've seen three Marx Brothers films (Duck Soup, Animal Crackers -the movie this quote is from-, and A Night in Casablanca), and they're hilarious films. Takes some buildup to the comedy, but once it gets going, it's great.
#7 - sockprague (07/11/2013) [+] (7 replies)
What does "I shot an elephant in my pants" mean?
#31 to #7 - sirformidio (07/11/2013) [-]
It's meant to sound like he shot an elephant without even getting dressed. He then turns it into a joke by stating that the elephant was inside of his pants instead of him shooting the elephant while he was still in his pants.
It's a certain kind of humor.
It's a certain kind of humor.
#30 - anonymous (07/11/2013) [-]
That's not mein Fuehrer, i can't lol to that one.
#29 - Zanchoff (07/11/2013) [-]
Ah, marriage! I can see you bending over a hot stove! Except I can't see the stove...


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Jaime and Cara
After surviving a U-Turn, Jaime Edmondson and Cara Rosenthal fell victim to a grueling life-size dinosaur assembly task on The Amazing Race: Unfinished Business. "[It took] about four hours," Jaime tells TVGuide.com. "We knew we were last and I'm very happy knowing that even though we knew we were last, Jaime didn't quit," Cara adds. "We finished because the one thing we aren't is quitters." The former NFL cheerleaders also aren't bitter about Kent and Vyxsin U-Turning them right in front of their faces — but they wouldn't have done the same to them.
read more
The Bachelor
Our top moments of the week: 12. Shot Through the Gut Award: On House, the newly single doc has some fun with hookers and his hotel room service guy, Carnell, when he attempts to shoot an apple off one of his latest conquest's head, William Tell-style, with a bow and arrow. Despite Carnell's pleas to stop, House fires the arrow — into the girl's stomach, unleashing a pool of red liquid. No worries — the blood was fake, and the bow and arrow was rigged. Carnell, you just got punk'd! 11. Biggest Cry for Help: Steven Tyler has shown his...
read more
Desperate Housewives, Emily Bergl
Our top moments of the week: 11. Most Passive-Aggressive Duo: After completing the frog-in-a-mud-pit Detour on The Amazing Race in what can only be described as adult diapers, Kent marvels at how cold it was in the pit -- not to mention, the fact that his goth makeup held up. "Were you cold?" he asks gal pal Vyxsin. She responds: "No, because I was working really hard." Oh, snap! 10. Most Outrageous Flirting: On Bethenny Ever After, the newlywed/new mom shamelessly flirts with Dan, a delish Rachael Ray Show producer — or as Bethenny calls him, "a tall, cute glass of...
read more
Mel and Mike
Amazing Race: Unfinished Business got down, dirty and cold in Japan this week — so cold that Season 14 alums Mel and Mike White opted for medical attention during the frog-searching mud pit Detour, which ultimately booked them a trip home. "It was such a tough race. They wanted to make it tough because we had all experienced it already," Mel tells TVGuide.com. "It was too tough for me." Still, the 70-year-old writer says he and Mike — who is working on the upcoming HBO series Enlightened — have no regrets about throwing in the towel.
read more
The Amazing Race
After going out of Season 14 of The Amazing Race thanks to a U-Turn (by Margie and Luke), Amanda Blackledge and Kris Klicka, 27, met the same fate on Unfinished Business, becoming the first team to get eliminated after incurring an automatic U-Turn and falling behind on the second half of a double leg in Australia. "I wouldn't say it's harder to swallow because it's our own fault," Amanda, 25, tells TVGuide.com. "It's not like it's easier blaming other people. Yeah, Margie and Luke U-Turned us last time, but I don't think it's anyone's fault when you're eliminated — last time or this time." Find out how far behind the couple was, why it took them so long to get to Town Hall, and if they'd run the Race again.
read more
Jennifer Lopez
Our top moments of the week:
11. Best Party: It may be her first house party, but Rachel Berry impresses her fellow glee clubbers — and, most importantly, "Blaine Warbler." In a drunken bid to prove to Finn she's not a "needy girl drunk," Rachel kisses the same-sex-oriented Blaine during a game of Spin the Bottle. And this being Glee, the two express their affection with a charged-up duet cover of Human League's "Don't You Want Me." 10. Music to Our Ears Award: While packing up to return the karaoke machine he got for tone-deaf Gloria on Modern Family, Jay decides to give the ol' thing a...
read more
Amazing Race
It's time to hit the road again on The Amazing Race — with plenty of familiar faces. The CBS reality hit returns Sunday with 11 veteran teams who had never won before to settle, as the season's subtitle says, some Unfinished Business. "These are teams that have been so incredibly popular that it was an opportunity to bring back some favorite teams that have favorite stories," host Phil Keoghan tells TVGuide.com. "They're teams that have really been walking around with the 'woulda, coulda, shoulda' ever since they got kicked off. It's like, enough moaning; come back and give it another shot and no more excuses."Check out photos from The Amazing RaceBut casting Unfinished Business — the show's second all-star outing after Season 11 — was as hard as designing the Race itself. For one, Season 13 wound up not being represented at all, even though fan favorites Toni and Dallas, who lost their passports, seemed like shoo-ins. "It really comes down to whether you think that story of theirs is really stronger than that of anyone we've got," Keoghan says. "There are a lot of other teams, but I feel pretty confident that the teams we've got have the best stories and the best motivation for coming back."So why are these 11 also-rans the cream of the crop? Keoghan explains the show's picks below.
read more
Download the TV Guide app for iPhone, iPad and Android!


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Sophias Style carries a variety of beautiful girls dress shoes to suit every occasion! Find affordable little girl dress shoes she'll love at our fabulous discount prices. We have a wide selection of colors, shop every shade from girls black dress shoes and girls brown dress shoes to girls red dress shoes, pink dress shoes, or ivory and white girls dress shoes. Whether you're looking for flower girls shoes, baby dressy shoes or girls high heeled shoes, we're sure to have the perfect pair for her!
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text:
Also check out this one.
heres a site thats great for keeping up with whats new from the world of tech.
they do weekly web broadcasts. you can watch them alter as well if you want.
Its great when you bored over lunch.
Also check out this one.
don't forget www.commandn.tv - with the lovely Amber Mac
You beat me to it ...Originally Posted by Geoff
See the courses section later.
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text: Shining Armor/Gallery Edit History Comments72 1,195pages on this wiki < Shining Armor Gallery Main category: Shining Armor images Contents[show] Season two A Canterlot Wedding - Part 1 Stern-looking Shining Armor.First glimpse of Shining as a colt.Twily's Big Brother Best Friend Forever.Pony Noogie.A hug between siblings.Let's go fly a kite.Up to the highest heights.Solving a problem with a little magic.Sharing an apple.Proud of Twily.Shining Awww-mor.A Shining Armor cloud with filly Twilight cloud.Shining Armor, running to Canterlot.Shining Armor receives no reports of suspicious activity and issues further orders to standby."Stand right there!""Twily!"Huh, what did I do?"It's not my fault.""Princess Celestia has requested a major increase in security.""This you need to see."The toll of maintaining a force field is whacked out facial expressions.DAT FACE."Well, yeah."No need to bow down before me Twilight.Shining giving Twily a hug.Well at least Twilight isn't mad.But, I'm still pretty ticked, you're marrying somepony I don't know.When did I meet her.Shining Armor, still seems pretty surprised."Princess Mi Amore Cadenza is Cadance.""You tell me...""She was your foal sitter."Shining Armor just smiling at Twilight's joy.Princess Cadance and Shining Armor are meant for each other.Twilight doesn't like the look on her face.Oblivious Shining Armor is oblivious.Don't mind me.Hey, Twilight.Get in."Your big brother's looking pretty good, don't you think?""Everything okay?"Shining, we gotta talk.Shining Armor wondering- "I think Twilight is trying to copy Applejack's lie face."Twilight, not so happy to see Cadance."Better see what she wants.""This is my favorite uncle's.""I guess, I am!"Attack of the migraine.What's wrong, Shining Armor?From the look on Shining Armor's face, it looks like his migraine isn't really a migraine but more of a cluster headache attack.Evil magic make eyes go spin-spin."Feeling better?""Hm, hm.""Twilight?"What...?Shining Armor is wondering if something was wrong.Shining Armor, glad to see Princess Cadance.Princess Cadance and Shining Armor being affectionate.Hey where's Twilight?Hey han everyone seen Twilight?Uh, oh there she is."I'm not gonna stand next to her. And neither should you!"Sister being awkward much?"I'm sorry, I don't, I don't know why she's acting like this."Shining Armor is upset that Twilight accuses Cadance of being evil.Don't you point at my bride!Shining Armor, protecting Princess Cadance from Twilight.Shining Armor knows Twilight is behind him.Shining Armor just looks funny.Ouch!Twilight, I am disappoint.Spinny eyesHe is having the headaches again.My headaches.Shining angry with TwilightStare off with Twily.My head.I wouldn't go to the wedding if I were you...Twily and Shining Armor together.My Big Brother Best Friend... Forever...Add a photo to this galleryA Canterlot Wedding - Part 2 Don't worry, Shining Armor is not wearing contacts.Not derped...Cursed.No reaction from Shining Armor.Shining Armor standing around like nothing threatening is happening.I have no clue what's going on.I am a perfect statue. Only, a living one, with no sense on.Just can't imagine what's going through Shining Armor's head right now.Shining Armor is a trooper for being able to hold that straight face.Princess Cadance smiling at her Shining Armor.Cadance embracing Shining Armor.Cross-eyed but back to normal."Oh my head."I'm back.Scary Queen approaching.If only I had a can of Raid!Bored.Must...create...magic!BRAT!Shining Armor can't recreate the mighty spell.Now is not a good time for hugs.Shining Armor is pretty relieved that Queen Chrysalis isn't looking at him.Shining Armor finally looks serious.Not expecting this.Shining Armor and Cadance using the power of love.Crossing the horns for massive blastShining Armor with his little sister, Twilight Sparkle.Can't believe Shining Armor missed out an important detail.Oh...There, it's fixedShining Armor smiling."I now pronounce you mare...""...and colt."The dance.Dancing with my wife."Love you, Twily."Love you too, BBBFFI'm all smiles."Oh, I almost forgot!"Add a photo to this gallerySeason three The Crystal Empire - Part 1 Armor's first Season 3 appearance."Twily!"Twily and Shining Armor, sibling hugs.This screenshot feels like I'm watching a movie.Don't believe Cadance, Twilight."She's not alright.""Huh??"What is she looking at?C'mon Shining Armor why do you look so surprised at the breach of your personal space.Why so speechless?Dumbfounded.Don't look at me.Shining Armor having an enormous amount of faith in Twilight."Twily!"Add a photo to this galleryThe Crystal Empire - Part 2 I feel a great disturbance in the north.Don't worry, I've got you.Thanks, Shining.Go get him, sweetie!Shining, I don't know how much longer I can keep this up...Don't worry, Cadance...I'll find the Crystal Heart for you!No, Shining. I need you more. I can't fight off Sombra without you.I've got you, dear.Shining: Twilight, can you get the Heart? Twilight: Don't worry, Big Brother. I'm on it!Cadance: Will she find it? Shining: I don't know, Cadance. I just don't know.Shining! He's breaking through! I can't keep this up much longer!Don't give up, Cadance! You have to hold on!I'm trying...but I'm growing weaker by the second...Curse you, King Sombra! Look what you're doing to my wife!!I got you my love.THROW YOUR WIFE!Shining Armor, hugging Cadance.Keep your hopes up, Twilight. You've saved me and Cadance twice now.I'm starting to feel embarrassed by you saving my butt so much...Thanks for the encouragement, Big Brother, but I still feel upset.It will be alright, Twilight. Don't be worried.Dear please, she's very upset.Watching a sad Twilight leave.Add a photo to this galleryGames Ponies Play Shining Armor watching the athletes."Shining Armor, you've got to help me!""*Tweeeeeeeeeeet*""Everything okay?""Let's go team!"Shining Armor's smile radiates across Equestria."Let's move, move, move!"Shining Armor is not amused.Shining Armor is modest royalty.Shining Armor looking pretty cool.Some kind laughter."I'm surprised.""Meet princes all the time."Sorry, I'm not into older mares.A little too close to the chest.First the Queen of the Changlings, now this. I'm starting to wonder about CadanceAdd a photo to this galleryMagical Mystery Cure I'm so proud of you, little sister!"Are you crying?"Of course not, Twilie.It's liquid pride! Totally different thing!Add a photo to this gallerySeason four Pinkie Pride Add a photo to this galleryEquestria Games This isn't good...Cut the disabling spell so Celestia and Luna can help the Pegasi!Watch it, Spike!Add a photo to this galleryTwilight's Kingdom - Part 2 What is Their Majesties doing with the sunrise today??I hope Cadance and the Royal Sisters are okay...My helmet!?Hello, Shining Armor.How is the Prince doing on a nice day like today?Back off you traitor!!Oh shoot...Lord Tirek!If you want my wife and the Royal Sisters, then you'll have to go through me first!!Fine then...the Prince's magic will make a good appetizer for the main course with the Princesses.Say goodbye to your magic, Prince!How could you betray us, Discord?I've failed...Now my wife and the Royal Sisters are done for...Oh...What's going on...?My magic's been restored! Tirek has been vanquished!Thanks, Twilie!!Add a photo to this galleryMiscellaneous A Canterlot Wedding - Part 2 preview image. Unlike in the episode, Shining Armor looks happy and his eyes are normal.The Canterlot Wedding Promo Background for the Hasbro MLP:FiM PageShining Armor in Castle CreatorShining Armor in the poster for the Equestria Games.Add a photo to this galleryMerchandise A stand at a Hasbro exhibit, December 2011.A display set up at the Hong Kong Toys and Games Fair in January 2012, showing Shining Armor's cutie mark.The "Pony Princess Wedding Castle" set to be released August 2012.My Little Pony playset featuring Shining Armor.Shining Armor and Princess Cadance toys together.Shining Armor toy up close.March 12–18, 2012 issue of TV Guide hinting on Shining Armor's debut and relation to Twilight Sparkle.Book cover.Add a photo to this gallery Retrieved from "http://mlp.wikia.com/wiki/Shining_Armor/Gallery?oldid=1310818" Categories: Character gallery pages


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Hey all, just a quick mention of the shows I'll be attending these next few months!
I'll be showing once again in San Diego with Daren Bader at 4914, next door to the mind blowing Allen Williams. Anyone attending should stop in and say hello, we'll be there all weekend with originals, books, DVDs and prints. Now that my prep is finished and the materials are enroute, I can say without hesitation that I'm really looking forward to a weekend of seeing old friends, buying amazing new art books, and soaking up some concentrated inspiration :D
Worldcon (Reno NV, Aug 17-21)
Boris is this year's Artist Guest of Honor at Worldcon, so the whole family is heading out. I'm already scheduled for a whole slate of programs about art and the illustration business, along with portfolio reviews along side Boris, Lou Anders (Pyr Books), John Schindehette (Wizards of the Coast), and others. Actually, there's a ton of cool art programming going on, check out John Picacio's blog for more info.
Dragon Con (Atlanta GA, Sept 2-5)
It was my pleasure this year to participate as one of the art show jurors, so I'll be out as a guest taking part in the art show events as well as some other programing. I know for sure I'll be doing a presentation on promotion and job hunting for freelancers as well as a big group panel about the Tarot set that we have coming out next year. I've never been to a Dragon Con but *everyone* has been telling me I need to go and I'm very excited to finally check it out.
Illuxcon (Altoona PA, Nov 3-6)
Wrapping up 2011 close to home at my favorite of all conventions: Illuxcon. A quiet, pleasant weekend of art overstimulation and inspiration with some of the most amazing people you'll ever meet. How can it get better than that?
Friday, July 15, 2011
Convention season is here!
Labels: miscellaneous
3 comments:
- ces said...
Busy, busy, busy! Have fun!
- July 17, 2011 at 11:56 AM
- Nathan Fowkes said...
Nice to see you at Comicon, the work looks great!
Maybe I'll bump into you again at the Worldcon.
- July 31, 2011 at 5:19 PM
- D Palumbo said...
Hey Nathan, yeah, sure I'll see you there! It's like, what, 2% the size of comic con? I'm looking forward to that :)
- August 2, 2011 at 7:20 PM
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From Amazon
Don Tapscott, author of The Digital Economy, turns his attention to the way young people--surrounded by high-tech toys and tools from birth--will likely affect the future. In Growing Up Digital: The Rise of the Net Generation, Tapscott parlays some 300 interviews into predictions on how today's 2- to 22-year-olds might reshape society. His observations about this enormously influential population, which will total 88 million in North America alone by the year 2000, range from the kind of employees they may eventually be to how they could be reached by marketers.
From Library Journal
Following right behind the Boomers are their children, the Baby Boom Echo, or Net Generation (N-Gen). This population is nearly 90 million strong and is the first generation to grow up surrounded by digital media. Tapscott (The Digital Economy, LJ 11/15/96) interviewed 300 N-Geners who participate in online chat groups such as FreeZone to identify the characteristics and learning styles of this already influential segment of society. Anticipating that over 40 percent of U.S. households will be on the net by the year 2000, Tapscott predicts how the N-Geners, many of whom are already expert net users, will be the catalyst for change in education, recreation, commerce, the workplace, the family, and government. His immediate advice is to listen to our children because we can learn from them. Recommended for all libraries.?Laverna Saunders, Salem State Coll. Lib., Mass.
Copyright 1997 Reed Business Information, Inc.
Copyright 1997 Reed Business Information, Inc.
From the Back Cover
"Don Tapscot is one of out leading thinkers about the shape, color and scope of the digital revolution. Growing Up Digital offers an incisive and compellingly written look at the generation that will make it all happen."-Joshua Cooper Ramo, Senior Editor, TIME "This breakthrough book takes us into a networked world where the Net Generation is clearly in the driver's seat."-Lawrence J. Ellison, Chairman and CEO, Oracle Corporation "Finally a book documents the digital world with both depth and optimism, with the full support and authority of the future-kids. This book is a boomer's bible to tomorrow.-Nicholas Negroponte, Author, Being Digital This eye-opening, fact-filled book profiles the rise of the Net Generation, which is using digital technology to change the way individuals and society interact. Essential reading for parents, teachers, policy makers, marketers, business leaders, social activists, and others, Growing Up Digital makes a compelling distinction between the passive medium of television and explosion of interactive digital media, sparked by the computer and the Internet. Tapscott shows how children, empowered by new technology, are taking the reins fom their boomer parents and making inroads into all areas of society, including our education system, the government, and economy. The result is a timely revealing look at our digital future that kids and adults will find both fascinating and instructive.


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So there it was, blaring away on the big screen at the Microsoft conference. Eyes glazed over, people fiddled with their phones, and millions of users on social networks simultaneously typed 'meh'. But it's not because the game looks bad. Call of Duty games are always fundamentally very decent. Flawed, dumb, and rushed out to meet the brutal deadline, but innately playable.
But gamers today are incredibly demanding, and 'more of the same' is no longer acceptable - especially if a publisher is asking for fifty quid to play their game. Even hardcore fans are beginning to tire of Call of Duty's dearth of imagination, and the record-breaking sales figures won't last forever. At some point, Activision will be forced to come up with something original.
For now, though, they're golden. Complaints from people like me, and other discerning gamers, will go unheard as long as Joe Public keeps buying their sequels every year without question. But it'd be good to one day look at a new Call of Duty announcement and not feel overcome with ennui. I remember how exciting it was getting drawn into the original Modern Warfare's multiplayer, before it had been copied by every developer ever. I want to feel that again.
It's easy to forget that the series used to take risks, at least within the confines of a military shooter. Few games have the balls to kill a main character, let alone force you to watch their blistering, nuclear death through their own eyes. If the series has any hope of evolving in the future, it has to ditch the yearly cycle, forget about making the explosions bigger, and surprise us in a way that doesn't involve blowing up a historical landmark.


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At Teckelwood we breed, raise and show dachshunds (miniature longhairs, miniature smooths and standard longhairs). We show both in conformation and performance. Amanda is a life member of the Dachshund Club of America and a member of the National Miniature Dachshund Club. Rae and Amanda are members of the Cascade Dachshund Club in Washington and the Five Valley Kennel Club in Missoula, Montana Please check out the pictures of our puppies, performance dogs, champion stud dogs and champion brood bitches.
Teckelwood is an AKC registered kennel name owned by Amanda Hodges. Willowcroft is an AKC registered kennel name owned by Barbara Myers and Amanda Hodges. Cedar Hills is an AKC registered kennel name owned by Bill and Alberta Allen. Vindachs is an AKC registered kennel name owned by Dick and Twyla Vincent.
Teckelwood Farms • (406) 644-3446 • Charlo, Montana • Email
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TUAW's Daily iPhone App: Continuity 2
Continuity 2 is another fun puzzle/platformer that the iPhone has inherited from Flash -- the original title also had you sliding various parts of puzzles around in order to get a little stick figure from one side of the level to the other. But Continuity 2 ups the ante, introducing new mechanics like switches, power sources that need to be hooked up to work, and even gravity flipping, sending your little guy caroming around the level while trying to reach the exit.
This game is everything a great puzzle game should be -- it offers up a number of simple mechanics, and then slowly tweaks up the complexity over time, asking you to constantly use the various mechanics in new and surprising ways. There are over 50 levels to play through, and full Game Center integration means if you want to, you'll be playing this one for a while.
Continuity 2: The Continuation is available on the iPhone as a universal app for just US 99 cents, or you can grab the lite version to check out the gameplay first if you'd rather do that. It is, however, an excellent puzzle game with lots of great ideas, so if that sounds like your thing, look it up.
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Best Modest Mouse Songs
jbar62Don't agree with the list? Vote for an existing item you think should be ranked higher or if you are a logged in, add a new item for others to vote on or create your own version of this list.
The Top Ten
This song makes me so happy! Every time I listen I just want to dance. It's such a great song, good lyrics, good instrumental... It's perfect! I would definitely rate this number 1 on my charts.
The lyrics, the drums, the bass, the guitars, the singing, this song rules. Definitely better than Float On so glad it's number 1! Good job everyone! Wonderful song!
When I moved from Dallas I was sad. When my dad played this song it made me happy. I am happy it's one.
2Float On
I cannot help but bounce along to the rhythm of this every time it comes on. Modest mouse made this song amazingly, Everything feels right when listening to Float On.
One of the best songs I ever heard, seriously. So amazing that there should be a number higher than one to put this into.
This song always makes me feel better. When something's going wrong in my life, I just remember the lyrics: "we'll float on, good news is on the way. "
[Newest]My favorite song ever!
33rd Planet
So relaxing. It's like watching a montage of sunsets with your ears.
Catchy, moody, emotional, cold yet hopeful, a mystery that takes a few listens to decypher. Wonderful, intoxicating song.
It was almost impossible for me to choose only one song when it comes to one of my favorite bands. Modest Mouse. Along with Dramamine they got some amazing songs like Doing the cockroach, 3rd planet, satellite skin, Dashboard, The View, The world at large, Bankrupt on selling and The Good times are killing me. Like I said earlier.. IMPOSSIBLE to choose one. I probably would choose another song then Dramamine tomorrow... Amazing band.
This song is so hypnotizing. Whenever I listen to it I just have to stop and really listen. Beautiful song. Love the lyrics. Modest Mouse has best lyrics overall but these are amazing. So hopeless and sad but same time really lovely.
Everything about this song is amazing, its hard to even compare the rest of their music to this and their earlier albums like this and lonesome crowded west
[Newest]Favorite song of all time
5Ocean Breathes Salty
I relate to this song, it's a very sorrow song but it's sure is a beautiful one.
I like Dashboard too, and Dramamine, and Missed the boat, and 3'rd planet, but this is by far my fave.
6Trailer Trash
Maybe the best lyrical group of all time. But for some reason this song is the most special to me despite its somewhat murky lyrical content.
7Missed The Boat
Y'all just voted for float on cause it's the only modest mouse song you know by name. Missed the Boat is a MASTERPIECE
I'm new to Modest Mouse. I have no worthwhile opinion. But this song is the reason why we have the ability to hear external noises.
Favorite Mod song for sure. Great beat to it, go listen and see for yourself trust me!
8Gravity Rides Everything
I can't understand why the hit songs, that are good and all but not great, are at the top and this great song is at the bottom. Well, I guess I can, but I still think its not right!
This is, personally, my favorite Modest Mouse song. I think it should be higher on the lists. I love the beat, the lyrics, its wonderful.
I love the vocal melody especially
9The World at Large
So, so beautiful. Best song played live (next to Bukowski and Doing' the Cockroach)(and third Planet)
10Talking S*** About a Pretty Sunset
This is, in my opinion, the greatest Modest Mouse song. It is so sporadic, and all of it's parts are amazing. Isaac's lyrics are one of his best, and the sweeping string instruments are definitely a highlight.
How is dashboard #1?
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The Contenders
11Satellite Skin
12Out of Gas
13Paper Thin Walls
14Satin In a Coffin
15Little Motel
I believe this to be their most depressing song, but it is amazing and the video for it is so sad.
Such a sad song... But It's one of my favorites, nonetheless
16Dark Center of the Universe
17Cowboy Dan
Cowboy Dan's a major player in the cowboy sceene
18Polar Opposites
19Spitting Venom
Really surprised that this isn't higher. Spitting Venom really is an anthem at large, and it keeps you interested and excited the whole way through. It may be 8 minutes long, but the length is worth it.
How come no one mentioned it yet? Over 8 minutes of pure awesomeness. Makes me always feel like I heard an argue between a man and a woman. With a happy ending.
20Teeth Like God's Shoeshine
21Blame It On the Tetons
Who can't identify with needing a cold one?
22Autumn Beds
23Parting of the Sensory
The end of this song is one of the most intense I've ever heard in my life.
24The View
Great song, very catchy. I have listened to it over and over again and I think that it definitely deserves a higher place on this list.
25Bankrupt on Selling
26Night On the Sun
My favorite song of all time. So relaxing, so hypnotizing, so beautiful...
How is float on above this!? This song is a truly great song, I would have voted fo Edit the sad parts but I didn't see it... Anyways, this song creates a feeling of numbness. I'm not sure if Shakespeare could've written it better. Please, just take a moment to look at the lyrics and listen to the song and cry a little bit because of the beauty. Thanks.
27Edit the Sad Parts
This is the adolescent's theme song. Everyone's theme song for that matter. I don't understand how any song can be greater than this. Look it up and have yourself a nice cry at the beauty of it all.
I just want to let you all know that this song will be the greatest, most beautiful thing that has ever flowed into your brain.
28King Rat
This is the greatest they've made, why is this
30Head South
Tells an awesome story and is insane when you're baked.
31The Stars Are Projectors
32Tundra / Desert
34Fire It Up
35Heart Cooks Brain
This should be Top 10. Simply a masterpiece. Best Modest Mouse song by light years. My hearts the cliff and my brains the bitter buffalo!
36The Good Times Are Killing Me
37Perfect Disguise
Why isn't this higher? It's short I know but it - along with Lives - is my favourite song on the Moon and Antarctica album. Which is awesome from start to finish.
From the bottom of the best to the worst, well what can I say?
39We've Got Everything
41Tiny Cities Made of Ashes
42The Waydown
44Lounge (Closing Time)
45Styrofoam Boots / It's All Nice on Ice, Alright
Probably the best lyrics I've ever heard, simply put. Great song.
46Life Like Weeds
47March Into the Sea
This is by far my favorite song. More people need to listen to this
A nice song, deserves higher
48I Came As a Rat
49Interstate 8
50She Ionizes & Atomizes
51Worms vs. Birds
52One Chance
53Jesus Christ Was an Only Child
54Workin' on Leavin' the Livin'
55A Different City
Gotta love those opening twenty-six seconds! Then it just explodes into the chorus! Awesome! So dang quirky!
57Dance Hall
58Alone Down There
59Black Cadillacs
60The Cold Part
61Other People's Lives
62Baby Blue Sedan
64The Whale Song
65You're the Good Things
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This list was created 5 years, 172 days ago and has been voted on over 600 times. This top ten list has been remixed 5 times.
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Stein Mart, Inc. To Present At Telsey Advisory Group (TAG) 4th Annual Fall Consumer Conference
JACKSONVILLE, Fla., Sept. 20, 2013 (GLOBE NEWSWIRE) -- Stein Mart, Inc. (Nasdaq:SMRT) announced today that Greg Kleffner, Executive Vice President and Chief Financial Officer, will present at the Telsey Advisory Group's 4 th Annual Fall Consumer Conference on Tuesday, September 24, 2013 at 3:00 p.m. ET. The conference is being held at The Inter-Continental Hotel New York Times Square in New York City.
A live webcast of the presentation will be available. To access the webcast and view the presentation materials, log onto Stein Mart's investor relations website at http://ir.steinmart.com and click on "Events & Presentations". Please allow time to register for the event after you have navigated to the webcast link. The archived webcast will be available for replay for 30 days after the live event.
About Stein MartStein Mart stores offer the fashion merchandise, service and presentation of a better department or specialty store, at prices competitive with off-price retail chains. With over 260 locations from California to Massachusetts, Stein Mart's focused assortment of merchandise features current season, moderate to better fashion apparel for women and men, as well as accessories, shoes and home fashions. SMRT-G Additional information about Stein Mart, Inc. can be found at www.steinmart.com .
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Hearthstone rip-off being sued by Blizzard
Blizzard and NetEase are, according to MMOCulture, suing Chinese company Unico for $1.65 million (¥10 million) for their blatant rip-off of Hearthstone, which they've called Legend of Crouching Dragon.
Legend of Crouching Dragon has been in beta for several months on Android and iOS devices in China, and is the epitome of a clone; everything from the game's logo to the user interface to the card design has been shamelessly copied from Blizzard's card game, which is now in open beta.
Legend of Crouching Dragon. Why does this name cause my mind to picture a red dragon relieving itself somewhere on a cliff?
Legend of Crouching Dragon – Blizzard and NetEase files court case [MMOCulture]
Hearthstone now has 20 million players
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Go play the first part of Hearthstone's Curse of Naxxramas for free
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Can Twitch work together to play Hearthstone?
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Hearthstone is getting a cool new single-player campaign soon
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Hearthstone: Heroes of Warcraft Updates, Screenshots, & Videos
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Jennifer Lopez - Jennifer Lopez Looks Set To Make American Idol Return
'Jenny from the Block' singer Jennifer Lopez is thought to be in line to return to the 'American Idol' judging panel alongside Randy Jackson and Steven Tyler.
Jennifer Lopez has reportedly agreed to return to the 'American Idol' panel.
The 'Jenny from the Block' hitmaker looks likely to rejoin fellow panellists Steven Tyler and Randy Jackson, who have both renewed their contracts on the show - which is presented by Ryan Seacrest - and an insider has revealed to E! online that an announcement confirming her return could be broadcast any day.
The 41-year-old beauty - who met Britain's Prince William at a BAFTA Brits to Watch gala hosted by the second in line to the throne in Los Angeles on Saturday night (09.07.11) - recently revealed she was "enjoying" weighing up her options before making a decision about judging on the reality TV competition.
She previously said: "You know, this is the question of the hour.
"I don't know. I haven't been forced to make a decision and I'm glad about that because, honestly, I'm very on the fence about it. I had an amazing time doing it and I loved it, but I have a lot of other things happening, and it's going to come down to me making a choice of what I want to do for the next year and we're not really at the breaking point of, 'You have to make a decision right now!'
"I'm just really enjoying the time of just waiting and seeing."


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