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Having to grab a snack on the go is never ideal, especially when the options are fast food or the convenience store. So, when you're in a pinch, follow these tips from Weight Watchers:
Fresh is Best
Obviously fresh fruit & veggies are ideal. Some convenience stores now carry healthy snacks! Fresh Pineapple is a great way to get that sweet fix. Want something filling, go for a banana!
Fig it Up
If cookies are calling your name, look for Fig Newtons, the fat free kind. They're filling, full of fiber and half the points of a peanut butter cookie.
Nut it Up Another great option-a fruit and nut bar.
They are high in fiber and protein. Make sure to find one with as little sugar as possible.Or, grab a snack size back of whole, natural Almonds--another great source of fiber and protein.
Savor Each Piece
Sometimes you have to give in to that sugar craving. And that's okay!Just don't OVER INDULGE. Grab a snack size bag of Jelly Bellys. They are meant to be enjoyed one at a time, and are SUPER flavorful. Savor each one and just 12 jelly beans will be plenty to satisfy your sweet tooth.
Go Dark
If you need some chocolate, dark is the way to go! Dark chocolate is loaded with healthy antioxidants.
Cut Fat & Sugar
Craving a rich coffee drink? A fat free latte with sugar free flavoring. Youll even get a little extra protein from the milk
If you're absolutely famished, mix an oatmeal packet with hot water, and top with banana slices.
They've undoubtedly spend months training and conditioning, and now 36,000 runners will push to cross the finish line at today's Boston Marathon.
...For the rest of us, it's a good day if we simply make it to the gym! At least you can rest easy knowing your not alone.
64 Thoughts Everyone Has Had Before Going to the Gym
Too bad THINKING about the gym doesn't burn calories!
By Elembis [Public domain], via Wikimedia Commons
While I don't follow the Paleo lifestyle, I do come across recipes that look really good and think "I should try that..." sometimes. I still haven't done it yet, but I VERY well might with this one. It's SOOO simple and I love bananas. And I happened to buy coconut oil from Costco recently.
Fried Honey Bananas:
Slice Banana into bite-sized pieces. Fry in pan with coconut oil: 2 min on each side (this will make them slightly crispy on the outside.) Then drizzle with honey/cinnamon to taste. A delicious "treat" that only has all natural sweetness.
More Paleo-friendly recipes here: http://paleoleap.com/
I'll let you know how it tastes!
Self magazine has a list of easy ways to keep yourself from pigging out on Easter candy this weekend.
Here are the top three.
1. Only eat candy you love- Reward yourself with your favorites, and skip the filler. So if you just KIND OF like jelly beans, dont eat any. Theyre empty calories, and theres not much payoff.
2. Avoid candy with Partially Hydrogenated Oil- Its code for trans fat, which raises your bad cholesterol and lowers your good cholesterol. If you havent bought candy yet, check the label before you put it in your cart.
3. Make sure you dont have leftovers- And that doesnt mean you should buy a ton of candy and eat it all. It means buy just ENOUGH candy, and if you DO have some left over, either throw it away or take it to work and share it.
Just to give you an idea of what youre up against, here are a few popular Easter candies, and what they cost you in calories:
One Marshmallow Peep has 32 calories, and a Peep covered in dark chocolate has 55
One Jelly Belly has four calories
One Cadbury Creme Egg has 150 calories, and ten of the MINI versions have 158
One Reeses Peanut Butter Egg has 180
And if you eat an entire Chocolate Bunny , youre looking at around 600 calories . . . if its four ounces and HOLLOW. If its seven ounces of solid milk chocolate, thats easily over 1,000 calories.
By Dhenning2005, aka Dave Henning (Own work) [Public domain], via Wikimedia Commons
If you're nursing an injury you've probably been told at some point to use ice and/or heat. Are you using ice and heat correctly? Draeger Chiropractic and Laser Center gave me this helpful magnet that explains how to use ice and heat.
ICE: Acute, New Injuries
HEAT: Stiff, Old Injuries
CONTRAST: After 48 hours
So you've made it to the gym...you're ready to break a sweat.
But where do you even get started?
According to fitness expert Karen Joseph, upper body is the way to go. Most women have stronger lower bodies, so its more beneficial to first work the weaker muscle groups that require more focus and effort. Experts find that plowing through tough exercises while you're still fresh can prevent injury.
They also suggest targeting the larger muscle groups first, like chest and back, before the smaller ones like triceps, biceps and forearms.
When you move on to lower body, focus on your quads and hamstrings first.
Remember that the key to a healthy, toned body is a strong CORE. Work in sit ups, planks and other ab exercises as you go.
Once you get your routine down, your goal should be to work all the muscle groups two or three times a week to get that leaner, tighter body.
Ok, I admit it. I'm very much a wimp when it comes to running outside when it's cold out. Needless to say, lately I've become good friends with the treadmill. The problem is, running inside can get boring, FAST!
Time to get creative...at least until it warms up out!
Heres 5 things you can do to beat Treadmill Boredom:
from Greatlist.com
1. Try Interval Training. Mix up the pace! Vary your speed from a jog to a sprint through the duration of your workout. Not only will you have something to distract yourself with, your heart rate will increase and youll burn more calories. Here's a great interval workout
2. Head for the Hills. Another great way to get the best calorie burn is using the incline. If set at a high enough incline, walking can burn as many calories as running on a flat surface. Try one of these workouts.
3. Be a Multitasker. Grab a couple of 2 or 5 pound dumbbells and do bicep curls, shoulder presses and other arm workouts while walking.Or hop on and hop off as you log the miles. Alternate 5 to 10 minutes of running with strength training exercises like squats, push-ups, crunches, planks, and lunges. Just be sure to slow down the speed of the belt during transitions
4. Play Your Cards Right. Take some index cards with you and write words like run, run fast, jog and walk on each one. Shuffle em up while you warm up then draw a card and do whatever it says for 3 or 4 minutes. Go through all cards and repeat.Get even more creative by adding new cards with specific speeds, inclines, or punishments and rewards like drop and give me 20! or time for a water break!
5. Use Digital Distrations. Make an interval-style playlist with a mix of high-tempo and low-tempo songs and change speeds accordingly. Did you know television commercials are tailor-made for workouts? Over the course of a half-hour show, run hard while the program is on and recover during commercials (or vice versa).
We did this workout last week in our "Fit for Life" class at the local YMCA I work out at.
It's pretty tough...you'll need risers with the flat bench across (used for various "step" classes) or a simple box or even stairs would work. At least 18 inches off the ground is best. The higher, the tougher the workoout.
You'll also need a barbell with a "moderate" amount of weight. Or dumbells
Do each exercise for :30...then rest 5 seconds in between. After these 4 lower-body exercises are done then do 10 reps each of the weighted exercises...rest 30 seconds and do the circuit again 5-6 total times. Total body workout!!!
1-Body weight squats
2-Squat jumps onto riser (or bench/stair) **make sure your entire foot is up on the riser when jumping, not just the front part**
3-Mountain Climbers (put hands onto bench/stair then alternate bringing knees to chest as fast as you can)
4-Pulse-squats (crouch in squat position, make sure knees don't go in front of toes and just slightly pulse between being in the 100% squat position to about the 75% squat position)
5-Curls (10)
6-Upright Rows (10) **make sure elbows stay above the wrists)
7-Shoulder Presses (10)
8-Tricept Push-Ups (on the floor) **make sure elbows stay very close to body coming up and down**
One of the things new parents dread is having a colicky baby. We love our children, but when you can't get them to stop crying it wears on you. If you find yourself with a colicky baby you may want to try chiropractic. Believe it or not a chiropractor can help babies and children with all kinds of discomforts including colic.
Some parents worry that chiropractic adjustments may hurt their baby, but the pressure used to adjust an infant is no more that that used to test the ripeness of a tomato. Adjusting techniques are modified based on your child's size.
Research to support chiropractic care for colic (from Draeger Chiropractic):
COLIC - A 2008 study reported that participants cried significantly less and slept significantly more after receiving chiropractic treatments. In 2009, another study showed that colicky infants who received chiropractic care were twice as likely to sleep well and to experience fewer temper tantrums in their toddler years when compared to those who did not receive chiropractic care.
If you are a parent of a colicky baby and you're at your wits end visit one of the doctors at Draeger Chiropractic and Laser Center. A Reputation for Results - Draeger Chiropractic and Laser Center with offices in Weston and Antigo - Call today for an appointment.
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You know you should exercise every day. But that doesn't mean you do it. Half the battle is getting motivated.
Achieving your fitness goals isn't easy; it takes a lot of hard work and dedication. Even if you manage to get up an hour earlier to hit the basement treadmill or faithfully go to the gym after a long day in the office, missing a few workouts can be so unsettling, it can derail your entire plan.
So how do you stay motivated to keep moving? Virgin HealthMiles , which provides employee health programs that pay people to get active, has five proven tips.
1. Keep a food and fitness journal.
Research has shown that writing down everything you eat can help you to lose weight. In that same vein, keep a journal of your workouts and other physical activities. Try this: Set mini-goals that are more achievable, and create a calendar for your workouts. When you finish a workout, check it off the calendar. Job well done!
2. Believe it. Achieve it.
Coaches like to tell long-distance runners that their sport is 90 percent mental and 10 percent physical. Acknowledging the mind/body connection is a critical part of any exercise plan. Think positive thoughts and banish the negative ones. Try this: Tell yourself "I am strong. I can do it!"
3. Reward yourself.
Give yourself a meaningful reward when you have reached one of your goals. It's a way of celebrating yourself. (Just don't use an ice cream sundae as the reward!) Try this: Indulge in a massage or spa treatment or buy yourself a new item of clothing.
4. Keep it fun!
if your workouts aren't fun, it's hard to stay motivated. Sometimes, just changing how you exercise can turn boredom into something more interesting. Try this: If you run, sign up for a race and a recruit a friend to compete with you.
5. Make yourself number one.
With all the demands on your time, it's easy to make yourself the last priority in your life. Don't do that. You should be No. 1! Working out and getting in shape will give you the energy you need to take better care of your responsibilities. Try this: Schedule "me time" every day so you know you'll always have time to exercise.
For those of us not satisfied with the torturous intensity of CrossFit...there's a NEW trend gaining popularity. It absolutely tests the upper limits of extreme:
It'sa workout based on the training U.S. Navy SEALs endure and seeks to transform people both physically and mentally. It was created by retired Navy SEAL commander and fitness instructor Mark Divine , who teaches classes near San Diego, California. Sessions last for two hours and combine the high-intensity interval training of CrossFit with Olympic weightlifting, plyometrics, powerlifting, gymnastics, calisthenics, strongman exercises, yoga, and martial arts.
Sounds like torture, but at least youll be ready for swimsuit season.
Many times men come into my office to have their hearing tested because the wife accuses them of having Wife Deafness. So what is Wife Deafness? According to the wife, when she calls from the other room he can't hear her. And, when she sits right beside him in front of the TV set he is completely oblivious to her. He also plays the TV too loud. If they go out to eat to a noisy restaurant, he doesn't understand anything she says. Does this sound familiar to you? He often responds with a WHAT? if he responds at all.
First of all, I will explain some possible reasons for this. First, men were designed by our Creator to focus on one thing at a time. That way they could go to work and concentrate on the job to bring home money for the family. Mark Gungor of Laugh Your Way to a Better Marriage explains it something like this: Men go into their nothing box. This is the place they go to unwind and vegetate after a long day. It is very difficult to get them out of this vegetative state, and they may be totally oblivious to you when you try to. Sometimes you not only have to yell at him you may have to give him a tap on the shoulder to get him to realize you are with him. For a good laugh you may check out Mark Gungor's video on YouTube .
Another explanation of wife deafness is that the husband may actually have a hearing loss. The typical noise induced hearing loss has fairly normal hearing in the low frequencies, and a significant drop in the high frequencies. With a high frequency hearing loss it is more difficult to understand women and children voices; while male voices generally come in loud and clear. Since men can hear their male friends just fine; they tend to think they don't have a hearing problem. In addition, as the high frequencies decline, the consonant sounds become out of focus, causing a person to misunderstand what is being said.
Following is an example of what it sounds like with a high frequency hearing loss. Read the following sentence out loud and hear what it sounds like:
an you read i enane wi e igh requen ononan miing? I mae your brain wor mu oo hard o igure ou wha i being aid. or people i earing lo i oen eaier o idra an o or o ard a underanding.
With normal hearing this sentence should sound like this: Can you read this sentence with the high frequency consonants missing? It makes your brain work much too hard to figure out what is being said. For people with hearing loss its often easier to withdraw than to work so hard at understanding.
If you are being accused of having wife deafness or you can no longer understand the words, I strongly suggest that you seek the help of a licensed hearing professional .
The content contributions of Welsch Hearing Aid Company should not be considered by anyone as a substitute for medical or other hearing health professional diagnosis, treatment, advice, or recommendations.
These would allow for maximum flexibility while working out...
I came across this new health/weight-loss system called "Le-Vel" which is supposed to help you get healthy in a variety of ways: give you more energy (which me and my wife need with 3 young kids), help you lose weight (who couldn't, right??) and it promotes mental clarity/focus (again, who couldn't use help with that in our busy lives??) better sleep and even pain management!
Here is a rundown video:
(This is NOT an endorsement - just something I'm trying and wanted to keep you up-to-date on!)
The system involves taking 2 pills each morning on an empty stomach, waiting 20 minutes and drinking a shake, then putting one of their "patches" on your skin.
Plus, if you'd like, you might be able to make some money on it.
I'll keep you posted with my progress - my wife and I start next week!
Avera Race Against Breast Cancer in Sioux Falls happens May 10th!!
Are are you signed up??!
We have 6 weeks to train--PLENTY of time to get yourself ready for the 5 or even 10k.
I'm right there with ya. I made it a goal to do the 10k (extra motivation to look great on my wedding day 2 weeks later!) So I've been hitting the treadmill...my poor toes aren't so happy--but once you start, I promise you'll feel amazing!
(time for some new running shoes!)
Anyway, if you're just starting out, you've gotta check outthe Couch to 5k ap .
Just search 'couch to 5k' on your smartphone, it'll come right up! It's a free download and it will walk you through what you need to do each day to be in race shape come May 10th! Or, find the same info at c25k.com.
And remember the meaning behind the race! So many women are in the fight for their life--show your support in the Fight Against Breast Cancer...and get registered!
Hiring at personal trainer is a great way to hold yourself accountable and get results at the gym. But they don't come cheap! It will be worth every penny if you find the right one.
So, here's a 8 things you need to ask before hiring a trainer
NBC announced it's launching a seven-city cross-country search to find new contestants for the next edition of the hit show, 'The Biggest Loser'.
Individuals, families and former athletes who have at least 100 lbs. to lose can apply.
Producers say they're looking for people who are charismatic, and who truly want to change their lives forever.
And, don't forget, winner takes home $250,000!
Here's more info and a schedule of casting locations
or submit your video here
If you're looking to burn some serious calories in a short amount of time, I've got one word for you. TABATA. Tabata's are a high intensity way of training that gives you variety in your work out without dedicating hours of time to the gym!
Here's how it works: you do 20 seconds of high intensity cardio (like burpees, lunges or jumping jacks) with 10 seconds of rest between each move. That's one rep. Typical Tabatas consist of eight intervals for a total of four minutes.
This style of training is so effective because it keeps your heart rate up the entire time and works every muscle in your body. No equipment is needed, and there's no limit to the variety of exercises you can do—like air squats, high knees, situps, push ups, flutter kicks, mountain climbers, box jumps…really ANYTHING. And it doesn't matter how fit you are when you get started. It's about pushing yourself for a full 20 seconds, knowing you'll have a quick breather before doing it again!
Here's a great example of a tabata work out that can be done in under 40 minutes.
You can print it off and try it out at home! It will work your entire body in under 40 minutes—no gym or equipment necessary!
When I was pregnant with my twins I had back pain all the time. As you can imagine carrying around that much extra weight right in front and putting on the weight so quickly really does a number on your back.
Your spine is a series of joints so when you have that many joints being pulled out of place by an extra 20-30 pounds or more in some pregnancies you can experience a lot of discomfort. Draeger Chiropractic helped me with mine.
My pain was mainly in my lower back. I tried one of those belly support bands, but it was very uncomfortable. Chiropractic was a much better option for me. It took a couple adjustments a week to keep me feeling good, but that was important in my final weeks of pregnancy.
I wanted to keep working right up until the day I delivered and I did. I credit some of that to chiropractic because I wasn't in constant pain.
A Reputation for Results - Draeger Chiropractic & Laser Center with offices in Weston & Antigo, call today for an appointment.
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Over the weekend I was looking for something different so I decided to resurrect my "12 Day of Christmas" workout. It takes about 30-35 minutes and it is a full-body workout. 2 days after doing it, my legs (quads/glutes) and back muscles are still sore.
It's a quick 30-35 minutes tho!
(Do the exercises like the "12 Days of Christmas Song" where as you get to the next "day" you continue to do each day that leads up to that day over...make sense??)
1-Burpee (with jump)
2-Knee to chest jumps
3-Hanging Knee-to-Elbow crunches (make sure arms are flexed 90 degrees)
4-Thrusters (with dumbells, squat then explode up to do a shoulder press)
5-Tricep dips
7-Box Jumps
11-Jump-lunges (11 each leg)
12-Kettlebell Swings
(For instance you start at 1...1 burpee, then 2 jumps, 1 burpee, 1 burpee; just like the song!)
Yes, motorcyclists are at a special risk for permanent hearing loss. Most motorcyclists understand the effects of the "silent killer" follow them every time they enjoy riding their bikes. Unfortunately, several people still think that hearing loss is caused by how loud the motorcycle is and that if you wear a helmet one's hearing is protected. Even though there is truth in that, research studies have shown that the major contributor to hearing loss for motorcyclist is the "silent killer" which is "wind noise"
"Wind noise' is the amount of noise turbulence produced around the head while the rider is in motion. Exposure to this turbulence over a period of time can cause irreversible hearing loss when adequate ear protection is not worn. If this issue is not addressed correctly from the beginning the amount of exposure to the inner ear is compounded every time the rider rides his/her bike for hours at a time. Constant duration of harmful level noises gradually cause permanent hearing loss.
Let's compare this to other noise exposure. According to OSHA, an average worker that is exposed to sound levels around 80-85dB for an eight hour day will not exceed the limits of exposure time within a 24 hour period. However, when the sound level exceeds 100dB your exposure time is limited to two hours before permanent damage can occur. When sound levels exceed 115dB, your exposure time is reduced to 15 minutes. "Wind Noise" at highway speeds can measure up to 103dB! That makes the noise exposure on a motorcycle comparable to that of a chainsaw! At these levels, the rider is not only fatiguing physically, from noise exposure, he or she will no doubt need a hearing aid later in life.
Another common problem of riding a motorcycle is called "Temporary Threshold Shift" (TTS). This happens when excessive noise exposure drops your actual hearing pattern to a lower level temporarily causing you to hear less than you did before the noise exposure. Continuous TTS exposure will result in permanent hearing loss. Everyone has experienced TTS at one time or another--perhaps at a dance hall, rock concert, or loud movie theater, or from a noisy hobby or job. This will most certainly happen to the motorcycle rider if adequate hearing protection is not worn.
Now that you understand the problem, you need to know how to protect your hearing. One would think that riding position, windshields and helmets would offer enough protection. The truth is even the snuggest fitting helmets produce wind noise readings of 110 to 116dB's from highway speeds of 35mph. That only allows a 15 minute joy ride. And when stopped at a stop sign with your visor closed the sound level is 80-90dB (like a lawn mower). The best solution for suppressing the sound of wind noise is a custom set of ear molds. They provide excellent noise reduction and are comfortable to wear for an extended period of time. They can even be molded with high-grade transducers, which allow for stereo compatibility or communications.
Stop in at Welsch Hearing Aid and see what we can do to help.
Everyone is Irish on St. Patty's Day! It's when we all have an excuse to indulge on all kinds of great comfort foods! Believe it or not, it's actually pretty easy to cut back some of those extra calories and still party like an Irishman!
If a celebratory beverage is on the agenda…SELF Magazine warns against going for the green cocktails. They get their color from creme de menthe or Midori which are both loaded in calories and sugar. Instead, try regular light beer, whiskey or Guinness to get in the Irish Spirit!
Here's what they recommend:
-Guinness Draft! No one can accuse you of not getting into the spirit of the day with a glass of Guinness. 12 ounces will cost you 120 calories.
-Miller 64. Formerly known as Miller Genuine Draft 64, a 12-ounce bottle of this has only -- you guessed it -- 64 calories.
-Bud Light and Bud Light Platinum. Platinum is a new, tastier version of Bud Light, but know that regular Bud Light has 110 calories per 12 ounces, while Platinum contains 137 calories per 12-ounce serving.
If whiskey and beer are a no-go, you've gotta try the 90 calorie Mojito recipe that's got just enough green to be festive!
How to make a low cal Mojito:
In the bottom of a Collins or mixing glass, muddle 1 teaspoon sugar, 1 teaspoon water, herbs (1 pinch fresh ginger, peeled and grated, 3 medium basil leaves, 3 mint leaves) and juice of half a lime. Pour in 1 oz. of white rum (or vodka, if you prefer) and stir. Top with crushed ice and club soda. Garnish with a lime wheel.
Let's not forget about the FOOD! You can cut calories there, too! I've found 7 delicious and healthy recipes to try, like a low fat Corned Beef Hash …Irish Lamb Stew with just 244 calories per serving, and, my favorite, a smashed potatoes recipe with only 159 calories per serving! Find more here!
If you've taken some time off from the gym (and who hasn't at some point) getting back INTO it is one of the toughest things. I always say, dedicate yourself for two weeks and then it gets a lot easier. Anyway, for those of us who have been in this position, here is a video I think you'll enjoy... :)
I did NOT realize what this was. Apparently it's swishing an organic oil (sesame/coconut/sunflower) in your mouth like mouthwash.
According to this article from the Huffington Post, it has amazing health benefits. It helps with your complexion, whiter teeth, cleaning up acne...kinda surprising if you ask me.
Have you ever heard of this?
Pretty interesting...and it might actually be cheaper than buying junk food?!?! Who knew?!?
I, DavidShankbone [GFDL (http://www.gnu.org/copyleft/fdl.html), CC-BY-SA-3.0 (http://creativecommons.org/licenses/by-sa/3.0/) or CC-BY-SA-2.5-2.0-1.0 (http://creativecommons.org/licenses/by-sa/2.5-2.0-1.0)], via Wikimedia Commons
Springtime marks the beginning of running season! Thousands will lace up their tennies and take part in the Avera Race Against Breast Cancer in Sioux Falls on May 10th. 2 years ago, it was my first 5k EVER, and this year I'm going for the 10k! It's the best feeling in the world to cross the finish line.
If you've never taken part in a race, why not make this the year you sign up? It's great motivation to get in shape, lose some weight, get some fresh air, and (usually) help a good cause! NOW is the perfect time to get started. And, it's easier than you may think--no matter what shape you're in! Simpy download the Couch to 5k ap on your smartphone (it comes right up in your ap store) or go to c25k.com.
It's a program that will get you literally off the couch and in 5k shape in no time! It will ease you into running. That way you won't get frustrated or feel overwhelmed from the get go. If you're a seasoned runner, the ap I like to use is Map My Run. It tracks your pace and distance and keeps track of your workouts so you can monitor your progress.
Many people suffer from back pain and some people opt for surgery to try to fix it, but wouldn't it be nice to treat back pain without being laid up for weeks healing from invasive surgery? In many cases Chiropractic is a viable alternative to surgery. If you've been told you need surgery it may behoove you to get a second opinion. The doctors at Draeger Chiropractic and Laser Center in Weston or Antigo might be able to help you and second opinions don't cost you a dime. If they feel that they can't help you they will tell you.
As I discussed in a previous blog they do a comprehensive exam to determine your problems and come up with a treatment plan which could be as simple as regular adjustments to as complex as laser treatment or spinal decompression.
Here are three great reasons to get a second opinion if you've been told you need surgery:
I thought this was such a great work out idea because you can do it at home in front of the TV, it only takes 10 minutes, and it doesn't matter how fit you are--anyone can do it!
Plus, there's pictures to help :) Follow the link, print the instructions and try it at home!
The 10 Minute Core-Blasting Pilates Workout
Rachel Frederickson had the chance to silence some of her critics on Today.
Too Fab has more HERE!
If you're like me, it's hard to find the perfect food to eat before you work out.
It's gotta be filling enough so you're not battling hunger pains or weaknes while you're working out, but it can't be too much to weigh you down to feel bloated/sluggish.
It's gotta agree with you digestive system.
And it's gotta have a good mix of protein/carbs if you're watching your nutrition...right?
Not sure if this is the *perfect* food, but it certainly sounds good and if you make it with all-natural and/or organic ingredients, it's pretty healthy for you. (Plus, maybe I'm strange, but there is always something about cold oatmeal that is appealing to me...I like the taste and texture)
Give this recipe next time either before (or maybe even AFTER) a workout!
Mexican Hot Chocolate with Coconut Whipped Cream ...Salted Caramel Apple Oatmeal...a Vegetable Pot Pie....
Seriously mouth-watering comfort foods that will warm you up!
Check 'em out! 15 Recipes to Beat the Winter Blues
Bonus: There's even healthy options!


text:
Planned Parenthood of Southern New England is proud to be known as "The Source" for medically accurate information, education and training on sexuality and sexual health topics. PPSNE has a diverse and expert staff that provides culturally competent education, training and resources to provide the information and support that young people need to make well-informed, positive decisions about their sexuality and sexual health.
Teens have to make a lot of tough choices. Sometimes, it helps to talk things out. PPSNE is here for teens with Teen Talk, a multi-session program that ties education to health services for high-school aged youth.
It's hard for young people to get clear and accurate information on sex, sexuality, reproductive health and STIs. PPSNE's peer education program, Students Teaching About Responsible Sexuality, addresses this critical issue by recruiting and training young people to provide information and resources to their peers.
Professional Development
PPSNE offers a wide variety of professional development opportunities, with dynamic, cutting-edge and highly interactive in-service programs. Each can be customized to fit the needs of your audience or organization
Teaching Tools and Online Store
PPSNE offers many resources for educators to enhance their programs, including birth control kits, the Lindy Pelvic Model, and more. We also offer the Empathy Belly, a pregnancy simulator designed to enhance awareness of many of the physical realities of late-term pregnancy.
Special Programs
PPSNE offers bilingual educational programs and special programs for people with developmental disabilities, Contact us online for more information or call 203-865-5158 to speak with our education specialists.
For more information on any of our programs, please contact the Education & Training department at 203-865-5158 or firstname.lastname@example.com

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You know how some game franchises get better with age, like a fine wine, while others rot and stagnate? Well, the Turok series is a good example of the latter case. It started as a fairly groundbreaking FPS on the N64, and pushed the graphical and gameplay boundaries of the console with its sequels. The series started to lose steam, however, and eventually petered out in the rather mediocre Turok Evolution. Its parent company, Acclaim, made some poor decisions (some involving a really bad BMX game) and went bankrupt in 2004. Disney of all companies purchased the Turok license, and under the Touchstone name, had developer Propaganda Games build a new game. So, did the series' long and tortured rebirth prove worthwhile? Well, it depends on how strict your definition of Turok is.
The newest Turok is a franchise reboot in every sense of the term, right down to its simple, straightforward title (kind of like "Rocky Balboa," "Rambo," and that new "Star Trek" thing). The old continuity, about the time-traveling Tal'set, is nowhere to be seen. The new hero is Joseph Turok, a distant descendant of Tal'set, who is on a mission to find and kill his old commander, Kane. Kane has gone rogue and has set up camp on a distant planet, and Turok is advisor to a marine strike team sent to end Kane's plans. Minutes after the marines thaw out of cryo-sleep and gear up, their ship is attacked from orbit and crash-lands on the planet below. This opening sequence sets up Turok's basic abilities, like climbing, dodging, and prying doors.
The intro also establishes just how pretty the game is, pretty in a drab gray, muscle-bound and dented metal sort of way. The characters are clearly the star of the game's graphical buffet, featuring some of the best modeling, texturing and animation on the 360 to date. Turok is rendered on Epic's Unreal 3 engine, and as far as character models go, Propaganda's effort rivals Epic's own Gears of War. I actually prefer the visual style of Turok and his sullen marine allies to the improbably bulky Marcus Fenix and crew; Turok's characters just looked a little more believable.
Gears does have Turok beat on environmental design, if only by a bit. The jungle planet that Turok crashes on is breathtaking from a distance, easily as good looking as Halo 3's opening level. Once you get closer, the flaws start to appear. A few of the textures aren't as high res as they should be. Turok also expresses one of the Unreal 3 engine's technical issues: environments will be rendered with very ugly low res texturing for a few seconds, and then once the memory catches up, resolution will increase dramatically. This happened to me on more than one occasion, but it was only a minor problem, and not nearly as prevalent as it was in Bioshock. The levels themselves are suitably attractive jungle and cave settings, aside from the occasional military base, which are dull and boring in comparison to the organic jungle.
Then again, the jungles have Turok's signature dinosaurs to liven them up. Propaganda made the Turok series' unifying thread a pervasive element in the new game, and graphically, they did a great job of it too. Each of the different species—T Rex, raptors, dilophosaurs—is modeled, normal mapped and animated beautifully. Some of them even use group tactics, particularly the raptors. The dinos look so cool and move so realistically, you almost feel bad strangling them and driving a knife through their scaly noggins. Almost. My only complaint is the lack of variety; there are plenty of carnivores vying to feast on your flesh, but the developers excluded the equally cool (and dangerous) herbivores. They may not eat meat, but a stegosaurus or triceratops could be pretty terrifying if you pissed it off. And there were no epic, scripted battles between a T-Rex and a similarly massive plant eater.
My single complaint with the visuals is the lack of red. The older Turok games were rather liberal when tossing around the blood and gore, but the new game has toned it down. It's plenty bloody when you're eviscerating dinos, but shooting or stabbing a human results in yellow sparks and not much else. The human guards are all encased in thick metallic armor, which might explain the lack of blood, but in the end it feels more like you're fighting humanoid robots than actual organic beings.
On the whole Turok looks great and is a fine example of what the Unreal 3 engine can do, but on the gameplay side of things it's about as white bread as an FPS can get. The environments, while gorgeous, are almost completely linear. This makes their otherwise attractive visuals run together and grow stale. In addition, the whole "ecosystem" theme that was promised is largely unfulfilled. Dinos scurry around in the swaying grass and climb trees, but you only ever get one big, breathtaking panoramic view of the jungle as a living environment. The rest of the game is natural corridors constrained by mossy cliffs and dense vegetation. Combat is limited to brief encounters with packs of dinosaurs and soldiers, so contrary to what in-game hints tell you, you'll never be stalked by unexpected lizards.
In addition to linear (if disguised) corridors, Turok recycles most of the FPS genre's other current clichés. You'll find the usual assortment of weapons, comprised entirely of the old military standbys: pistol, shotgun, SMG, pulse rifle, bazooka, grenades. The gunplay is pretty unremarkable, with a gun that overheats, a chaingun that takes forever to reload, and a pistol that is patently useless. Some of the smaller guns can be dual-wielded or mixed and matched, and I found Turok's double-gun system to be a lot more intuitive and practical than Halo's. To its credit, the game at least lets you drop the chaingun as an auto-turret, but that idea has been around since at least Perfect Dark on the N64. Considering that the Turok series gave us weapons like the gore-tastic Cerebral Bore, I was rather disappointed in the new game's selection of guns.
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"I had photos printed on the back of the card as well as the front it's a great way to design the cards that way if you are like me and love all of your baby's photos and have a hard time choosing which one to put on the front"
"I'm super picky and spent a lot of time trying out different cards. I'm just thrilled at how these turned out. They are gorgeous! The quality is fantastic, great heavy paper, the design in person is beautiful and the back makes it look really high-end. A designer called me to make sure I intentionally left out the time of birth...what great service! I also used their chat feature a few times and everyone was helpful. I only used one line for the date of birth and height and weight so the designer fixed the spacing for me so it was centered between "born/weight and height" and our names. I didn't even ask them to do that. 1st class announcement and 1st class service! If you're wondering what eggplant looks like in person, it's a true deep purple. One person via chat said it looked like it had some red in it on her screen so I was really worried it'd be closer to burgundy...thankfully it's not. I was so happy to see it looks like it did on my screen, a perfect medium to dark true purple."
"We decided to create a birth announcement/thank you note combo. The front was the announcement and on the back, we had them type Thank You!. So we wrote the note on the back. It has worked out perfectly! We loved the quality of the paper and the ease of ordering. This was more expensive than the other announcements we were looking at, but I would say it was well worth the extra investment, as they came out beautifully!"
"Nice, simple design. Good quality printing and cardstock. This was my first time ordering from Tiny Prints and was shocked by the speed - we had our announcements really fast! Customer service is great, too."
"Just what I was looking for! This was my first purchase from Tiny Prints and I couldn't be more pleased. These annoucements were simple, but classic. Service and shipping was outstanding. I know I will cherish these annoucements for a long time. Can't wait to share them with friends and family."


text: Clancy Slide 3 Director's UpdateText version of slide presentation from a National Advisory Council meeting. OverviewThe Big Picture: FY 2012 Budget Request.Recent Accomplishments: In the News.Impact Case Studies.AHRQ Program Updates.Today's Agenda.Previous Slide Contents Next Slide Current as of November 2012 Internet Citation: Clancy Slide 3: Director's Update. November 2012. Agency for Healthcare Research and Quality, Rockville, MD. http://www.ahrq.gov/news/events/nac/2011-07-nac/clancy/clancysl3.html


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- Mission & Values
- Mercy Leadership Team
- Mercy Fact Sheet
- Mercy Medical Center - West Lakes
- Mercy Facilities
- Mercy Affiliate Hospitals
- Mercy Quality Data
- Mercy ACO
- Mercy Events
- Maps, Directions & Parking
- Classes, Screenings & Tours
- News
- Contacts
- Mercy Foundation
- Social Media
Awards and Honors
- In July, U.S. News & World Report named Mercy the Best Hospital in the Des Moines metro area for 2011-12. The designation came as a result of Mercy's being recognized among the nation's highest performing hospitals in the areas of cancer, gynecology and nephrology.
- In August, Mercy's Variety Neonatal Intensive Care Unit (NICU) was awarded the 2011 Quality Improvement Award by Pediatrix Medical Group – an organization that employs neonatologists across the nation, including those at Mercy – for its dedication to premature and sick babies and its involvement in the 100,000 Babies Campaign (a three-year quality initiative that aims to improve the care provided to premature babies across the nation).
- Mercy Family Medicine Center was recognized by the American Academy of Family Physicians (AAFP) for the successful completion of a Tobacco Cessation Office Champions pilot project. As one of only 50 family medicine clinics in the nation selected to participate in the study, Mercy Family Medicine Center spent the past year implementing a number of system changes to integrate tobacco cessation activities into daily office routines and assist patients quit smoking.
- Mercy was named a Blue Distinction Center for Spine SurgerySM by Wellmark Blue Cross and Blue Shield for demonstrating excellent overall quality of care and patient results in spine surgery.
- In July, Mercy was re-designated as a Bariatric Center of Excellence by OptumHealthSM for clinical outcomes, quality and compliance with nationally recognized guidelines.
- In February, Mercy became one of only 200 hospitals nationwide and the only one in Iowa to be recognized by the International Board of Lactation Consultant Examiners as an International Board Certified Lactation Consultants (IBCLC) Care Award Hospital. Mercy received the award by demonstrating it hires International Board-certified lactation consultants and offers a dedicated lactation support program.
- Mercy Clinics was approached by The Advisory Board Company to develop and market a physician office-based health coach (POHC) and medical home training program for heath systems across the country. The exclusive agreement recognizes Mercy Clinics for its innovative work with patients who have chronic diseases.
- Mercy and Iowa Heart Center were selected to participate as one of just 40 sites in the country – and the only site in Iowa – in a clinical trial to evaluate a revolutionary treatment for severe aortic stenosis, a common type of heart disease. The study evaluates the Medtronic CoreValve System® as a non-surgical, minimally invasive treatment option for severe aortic stenosis patients who cannot undergo open-heart surgery.
- Mercy was recognized for the excellent service physicians and staff provide in their Emergency Departments. Mercy's ED was recognized as performing in the nation's top 5 percent of hospitals with regard to providing care for 12 of the most common and life-threatening medical emergencies.
- In April, Mercy Medical Center – West Lakes was recognized by HealthStream Research for demonstrating "Overall Emergency Department Satisfaction for a Medium-Sized Hospital (100-249 beds)." As a result, it received the organization's 2010 Excellence Through Insight Award.
- Mercy Medical Center – Des Moines was recognized as a 2011 Gold Level Recipient of the American Heart Association's Start! Fit-Friendly Companies Recognition program.
- Recipient of the American College of Cardiology Foundation's NCDR ACTION Registry–GWTG Gold Performance Achievement Award for 2011 – one of only 167 hospitals nationwide to do so.
- Mercy was named a Blue Distinction Center for Cardiac Care by Wellmark Blue Cross and Blue Shield for demonstrating excellent overall quality of care of patient results in cardiac care.
- Mercy Medical Center – West Lakes became Iowa's only CIGNA Certified Hospital for Bariatric Surgery in November 2010 after being fully approved by the Surgical Review Corporation and meeting or exceeding a set of stringent guidelines related to patient safety and re-admission rates.
- The National Cancer Institute (NCI), part of the National Institutes of Health, selected Mercy Cancer Center to join a national network of community cancer centers
offering expanded research opportunities and state-of-the-art cancer care. As a result, Mercy is Iowa's only participating site in the NCI Community Cancer Centers Program (NCCCP).
- For the 12th consecutive year, the National Research Corporation recognized Mercy as one of the nation's top hospitals for quality and image with its 2010/11 Consumer Choice Award for the Des Moines metro area.
- As central Iowa's first and only Primary Stroke Center, Mercy was recertified by The Joint Commission, earning the hospital another Gold Seal of Approval™.
- Mercy was named a "Gold Well Workplace Award" by the Wellness Council of America for the third consecutive year for its wide range of activities for employees designed to encourage healthier lifestyles.
- Mercy was the only Des Moines hospital to receive the American Heart Association's 2010 Mission: Lifeline Bronze Performance Achievement Award for its commitment to and success in implementing a higher standard of care for heart attack patients.
- Mercy Medical Center – West Lakes became the first hospital in Iowa to receive LEED® (Leadership in Energy and Environmental Design) certification from the U.S.
Green Building Council, endorsing it as it one of the nation's higher performing, environmentally friendly facilities.
- Mercy received United Healthcare's highest recognition of "Three Stars and Higher Efficiency" for its excellence in cardiac specialty care for rhythm management, interventional cardiac care and cardiac surgery.
- Mercy was granted accreditation by the Intersocietal Committee for Accreditation of Echocardiography Laboratories in the areas of adult stress and adult transthoracic echocardiography for its commitment to high quality testing for the diagnosis of heart disease.
- Mercy was named one of the safest hospitals in the country by forbes.com, placing it among the top 5 percent of hospitals in the nation.
- Mercy Cancer Center received three-year accreditation as a community hospital comprehensive cancer program by the Commission on Cancer (CoC) of the American
College of Surgeons (ACoS).
- The Des Moines branch of the NAACP honored Mercy with a Merit Employer of the Year Award for its demonstrated commitment to diversity.
- Mercy was designated as a Blue Distinction Center for Knee and Hip Replacement by Wellmark Blue Cross and Blue Shield of Iowa.
- Mercy was recognized for the fourth time as one the nation's Top 100 Hospitals® for cardiovascular care, according to a study by Thomson Reuters – a leading news and information company.
- Data Advantage, LLC, named Mercy to the Top 100 Hospital: Best in Value Hospitals™ list, the first and only national study on U.S. hospitals and the value of care they provide.
- Mercy's bariatric surgery program was designated a Bariatric Surgery Center of Excellence by the American Society for Metabolic and Bariatric Surgery.
- Mercy was among 121 hospitals nationwide selected to receive the American College of Cardiology Foundation's 2009 NCDR® ACTION Registry® – GWTG™ (Get With
The Guidelines) Gold Performance Achievement Award for its success in implementing a higher standard of care for patients with coronary artery disease.
- Mercy Medical Center was re-verified as a Level II Trauma Center per the American College of Surgeons Committee on Trauma.
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Fairfax Connector Fares and Transfers
Effective July 1, 2013
Base Fare
Regular Routes
- SmarTrip®: $1.60
- Cash: $1.80
Express Fare
394 and 395
- SmarTrip®: $3.65
- Cash: $4.00
480 Wolf Trap Express (fare is round-trip)
- SmarTrip® or Cash: $5.00
595 and 597
- SmarTrip® or Cash: $7.50
Metrorail-to-Bus Transfer
Regular Routes
- SmarTrip®: $1.10
- Cash: $1.80
394 and 395
- SmarTrip®: $3.15
- Cash: $4.00
480 Wolf Trap Express (fare is round-trip)
- SmarTrip® or Cash: $4.50
595 and 597
- SmarTrip® or Cash: $7.50
Bus-to-Bus Transfer
Regular Routes
- SmarTrip®: Free up to 2 hours
- Cash: $1.80
394 and 395
- SmarTrip®: $2.05
- Cash: $4.00
595 and 597
- SmarTrip® or Cash: $7.50
Senior or Disabled
Regular Routes
- SmarTrip®: $0.80
- Cash: $0.90
394 and 395
- SmarTrip®: $1.80
- Cash: $2.00
595 and 597
- SmarTrip® or Cash: $7.50
Metro Access - Base or Express
Companion must board and exit bus with disabled person to be eligible
for free fare
- Valid MetroAccess ID: Free (One companion also free)
Up to 2 children ages 4 and under (traveling with an adult paying
full fare)
- SmarTrip® or Cash: Free
Children age 5 and older
- SmarTrip® or Cash: Base Fare
Local Shuttles
- SmarTrip® or Cash: $0.50
TAGS - Between Franconia-Springfield Metro Station and Metro
- SmarTrip® or Cash: Free
VRE Transfer
Passengers transferring from the VRE system to a Fairfax Connector bus
will be allowed a free, one-way transfer when boarding at a VRE station.
Passengers must display valid VRE fare media (passes, tickets).
Passengers returning on a Fairfax Connector bus to a VRE station are
required to pay the full, applicable bus fare.
- Please have your fare media (SmarTrip® cards, cash, passes) ready when boarding the bus.
- Exact fare is required when paying by cash. Pennies are not accepted.
- Drivers do not carry cash and do not make change.
- Fairfax Connector no longer issues paper transfers. However, paper transfers from other systems will be honored.
- Swipe your SmarTrip® card separately from other electronic-readable media to avoid malfunctions and misreads, including reading of information embedded in other media.
- Fare media may be purchased at Connector Store locations.
- Bus passes issued by regional bus systems, VRE passes, VRE Transit Link Cards, or MetroAccess ID cards can be used as valid fare media. Transfers using a SmarTrip® card are valid for making an unlimited number of bus-to-bus transfers, including round trips, within two hours of the first boarding. An additional fare may have to be paid when transferring between transit systems.
- Full fares are discounted to the amounts on the fare chart for customers 65 years of age and older and persons with disabilities.
- Seniors can receive a reduced fare by showing the bus operator a Medicare or Medicaid card and paying the fare in cash. However, the preferred method is to utilize a Senior SmarTrip® card. Individuals can acquire a Senior SmarTrip® card at any Connector Store or WMATA Commuter Store by showing proof of age and paying the $2.50 card purchase fee.
- For information on receiving a reduced fare for persons with disabilities, visit WMATA's reduced fare program.


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2109 W Great Neck Rd, Virginia Beach, VA | Directions 2345136.904728 -76.072159
Mon. - Sun. 5am - 10pm
Neighborhoods: Northeast Virginia Beach, Northeast
My favorite restaurant in VA Beach. – I have been a resident of the Virginia Beach area for about six years and this is by far one of my favorite restaurants. I recommend it to friends and family when ever they ask me for a suggestion on where to dine. The food is always top notch. The service and ambiance is far above what you would expect to find in Virgina Beach. Even the bar area is a nice place to hang out or dine.
Our new favorite in Virginia Beach! – One Fish Two Fish is one of the best restaurants in Virginia Beach. As a former hotel concierge in Colorado, I have been lucky enough to eat in some of the finest restaurants and enjoy great food and service. This restaurant is in a beautiful location and the atmosphere is great. Our party was 4 adults and 2 small children. The manager brought a Dr Suess book (One Fish Two Fish of course!) for my daughter to read while waiting for our food- a great touch! We had 3 different salads, all of which were delicious, and the mussels appetizer- big and tasty!
Dinner entrees were crab cakes, lobster and the special which was rockfish with a mushroom risotto in a delicious lemon cilantro sauce- excellent! Everyone was very happy with their dinner. For desert, we tried the banana bread foster- very good. Our waitress was friendly and helpful. All of our food came out timed perfectly and she was helpful in suggesting things we could order for our daughter ( they do have a few children's entrees but we decided on the steamed vegetables which the chef made without the usual spices).
This is now our favorite place to eat in Virginia Beach. We cannot wait to go back and dine again and look forward to dining outside overlooking the water.
Enjoy Beautiful Sunsets – What a gem this place is! I was looking for somewhere on the water to dine one lazy Saturday late afternoon and remembered hearing good things about One Fish Two Fish. I live off Shore Dr and thought since its not too far i should probably check it out Thinking I might need reservations but fearing that I had waited too late as it was already 5:30pm, I called and spoke with the hostess. They only had a 6:30pm and an 8:30pm left. I jumped on the 6:30pm as I was starving and not wanting to wait too late. I called a friend and ask her to meet me there. It's a little difficult to find but that's the only thing I can say that is the least bit negative. From the minute you walk in, everyone is so very welcoming and friendly. I asked it there was anything available out on the beautiful screened in porch and was shown to a lovely table overlooking the Lynnhaven Inlet. It was so relaxing and just exactly what I had in mind after a long day. My waitress suggested the perfect glass of Riesling while I waited for my friend to join me. I just sat there so content, enjoying the beauty of the area. And then my friend arrived and we had dinner. Everything was absolutely delicious! I had the Mahi Mah, my friend had Talipia and we both just beamed as we ate, almost not wanting to spoil our enjoyment with conversation. We then lingered and enjoyed the sunset over coffee and the most scrumptious Creme Brulee's I have ever had. The wait staff was so attentive which was generously reflected in my tip. My friend has since been back with her boyfriend for her birthday and I am looking forward to another visit for mine in about 2 weeks. I cant say enough about how fabulous this restaurant is and have shared as much with pretty much everyone I know. Its just too good to selfishly keep to myself, although I kinda want to.....
this restaurant is awesome – I went to one fish two fish for the first time this past summer .... and i was amazed how good this place was and how I have never heard of it before that time ! I am going again with alot of my girls friday !!! i highly recommend this restaurant to everyone !!!
Gourmet seafood and steaks served a short stroll from your catamaran. – The Scene
Inside Long Bay Point Marina, at the very end of a land-filled jetty, you'll find "The Fish," its large westward windows overlooking sunsets on Lynnhaven Inlet. But, before you go planning a romantic evening, know that its large bar and acoustically challenged dining room are better suited to large parties than first dates.
The Food
Portions are quite large, and although the oyster stew with shallots, sweet corn and smoked bacon is listed as an appetizer, it's enough for a meal. The 20-ounce rib eye is served atop a delicious mound of scalloped blue cheese potatoes. The fried flounder is crisp and fresh and comes drizzled in a decadent lemon-jalapeno butter. Sauteed jumbo lump crabmeat, with scallion butter on grilled sourdough is perfect for anybody who ever left his heart in San Francisco.
great everything – taste, value, scene, view. all were tops. i live in DC and you would never find such a great restuarant FOR THAT PRICE up here. not to mention the hospitality of the servers. and the view is killer, you truly feel like youre doing the whole beach-thing (the classy way) when you eat here.
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text: While Martin never saw the sort of success that Gibson did with archtop instruments and mandolins, the R-18 is a perfectly respectable guitar for old-time, folk, and blues. The tailpiece is a Martin tailpiece from the '60s, installed then by Nielsen Music in Rockford, IL - the store owned by the family of Cheap Trick guitarist Rick Nielsen. The bridge is a modern, aftermarket Gibson replacement. Lotsa fun for not lotsa dough. $1049


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A 27-year-old Olympia woman pleaded not guilty Tuesday to attempted first-degree murder and first-degree murder in connection with her former Behavioral Health Resources counselor's strangulation death at his Sunset Beach Drive home on April 29.
Lia Tricomo, was ordered held at the Thurston County Jail during her arraignment Tuesday, with bail set at $1 million.
Tricomo is accused of slitting John Alkins throat with a folding razor knife after they had sexual relations at his home, then strangling him to death with an extension cord, court papers state.
Alkins, 58, is a former BHR counselor. BHR fired Alkins in December after he violated BHR policies concerning professional boundaries, according to a BHR spokeswoman.
Tricomo has told Thurston County sheriff's deputies she had moved into Alkins home on April 29, the same day that she is accused of fatally stabbing and strangling him.
Tricomo, who has a history of mental health issues, has told detectives that she had a social relationship with Alkins that began while he was providing her with mental health services at BHR. Tricomo added that Alkins was no longer employed at BHR because he was terminated several months ago due to an inappropriate relationship with another patient.
Tricomo has a history of violence and a history of mental health issues. She was convicted of third-degree assault in 2009, and is on diversion for a fourth-degree assault charge. Tricomo's mother and sister were present in the courtroom during her arraignment Monday. Alkins' family members also were present.
Jeremy Pawloski: 360-754-5445 email@example.com


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Hey arbie, do you have any PLA logos you can link to or put up somewhere for use in this contest?The one I used is here:http://www.phonelosers.net/txtmob/pla.gifEDIT: Ugh, I just realized that the quality on this is horrible. If you actually want to use this, let me fix it or something.
Gangals, you RULE!
Quote from: Raptor on October 13, 2006, 12:43:45 PMwell, did I win!? I think you should be disqualified for posting Z09's button design.P4nyk
well, did I win!?


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By Ms. Khan of Newton, a petition (accompanied by bill, House, No. 3428) of Kay Khan, Brian M. Ashe and Marcos A. Devers for legislation to establish a juvenile competency review team to study the needs and treatment services available to juveniles who are declared incompetent to stand trial. The Judiciary.
|Referred to Joint Committee on the Judiciary


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Toshiba Thrive Ultimate Accessory Bundle w/ Dock, AC Adapter, Carrying Case, Battery, Case & Screen Protector!
Your Toshiba Thrive is powered by Android and offers a better way to browse the web, enjoy e-books and HD videos, play games, listen to music and more. Complete, convenient, and customizable, it's everything a tablet can and should be, with a gorgeous 10.1-inch diagonal high-res multi-touch widescreen display. Complete your Thrive experience with this bundle of accessories sure to perfect your Toshiba Thrive usage. Store, view, and charge your Thrive quickly and conveniently, with the Toshiba Standard Dock with Audio Out. You can connect the tablet stand to an external speaker system for enhanced listening pleasure, or use the HDMI, USB/USB-mini and SD ports.
On the plane or train, running out of batter power is no longer an issue with the Toshiba Tablet Battery Pack. The battery is easily changed out, and can be recharged to 90% capacity in just 90 minutes. Use the Car Charger to rapidly energize your Thrive while on the move. The charger has built in safety features to eliminate incorrect voltage, short circuits, or internal overheating. Protect your Thrive with the scratch and dust resistant screen protector to keep your screen clear and clean. Wrap your beloved tablet with a slip-resistant, easy grip rubberized back cover, designed to keep your Thrive safe, just where you want it. Alternatively, enhance your thrive with the Thrive Tablet Portfolio 360 case. The rotating design enables you to position your tablet at multiple viewing angles in both landscape and portrait mode without removing the tablet from the case. It's perfect for movie watching, viewing photos, and emailing while in landscape mode and easily rotates into portrait mode for reading, web surfing and video chats.
Features Include:
- Toshiba Thrive Ultimate Accessory Bundle includes:
- Standard Dock with Audio Out for Toshiba 10" Thrive Tablet - PA3956U-1PRP
- 30W Global AC Adapter (19V, 1.58A) For Toshiba 10" Thrive Tablet - PA3922U-1ARA
- Carrying Case for 10" Thrive Tablet with stand grooves - PA1495U-1TWC
- Blue Protective Case for the 10" Thrive Tablet - PA3884U-1BRR
- Battery Pack Toshiba 10" Thrive Tablet - PA3966U-1EAD
- TOSHIBA Thrive 10-inch Tablet Screen Protector - PA1496U-1TSP
- Toshiba Thrive Tablet Sold Separately
*Toshiba Thrive Tablet Not Included
- Warranty
- 1 Year
- Condition
- Brand New
- Packaging
- Eco-Friendly/Hassle-Free
- Manufacturer
- Toshiba
- Model Number


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have a 3gs 8g running off ios4.3..... jailbroken win jailbreakme. got home tuesday evening and screen went grey/black as i removed from car charger when i checked a few minutes later was dead. tried putting into recovery and dfu several times and phone was not recognised by itunes but laptop did recognise usb connection at first but not now. back of phone get warm when on charge but no other sign of life.
anyone got any opinions.


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Craig M. McDonald, M.D.
Clinical Interests
Craig McDonald, M.D. is an internationally recognized expert in the clinical management and rehabilitation of neuromuscular diseases including muscular dystrophies and the development of novel outcome measures for clinical trials. He also is widely known for his expertise in the management of children and young adults with spinal cord injury and spina bifida.
He is Director of the NIDRR-funded Rehabilitation Research and Training Center in Neuromuscular Diseases and Principal Investigator of the UC Davis NINDS-funded site in the NeuroNEXT Neurosciences Clinical Trials National Consortium. Dr. McDonald is recipient of over $16 million in federal grant support over the past 12 years.
He has been involved in a multitude of NIH, MDA, CDC and Shriners hospitals national committees and serves as a consultant to the pharmaceutical industry regarding clinical trials in Duchenne muscular dystrophy and other muscular dystrophies. He has been on many NIH study sections reviewing research proposals relating to neuromuscular diseases and rehabilitation sciences.
His research has focused on novel clinical endpoint development in neuromuscular diseases, clinical trials and natural history studies in muscular dystrophies, metabolic syndrome, and energy expenditure in childhood disabilities.
Director Neuromuscular Disease Clinics
Director NIDRR Rehabilitation Research Training Center in Neuromuscular Diseases
Director Spina Bifida Program
Professor and Chairman-Department of Physical Medicine Rehabilitation
Center/Program Affiliation:
Physical Medicine & Rehabilitation
4860 Y St., Suite 1700
Sacramento, CA 95817
Driving Directions
Phone: 916-734-7041
Additional Phone:
Physician Referrals: 800-4-UCDAVIS (800-482-3284)
A.B., Stanford University, Palo Alto, California, 1982
UCLA Medical Center, Los Angeles, California, 1989
University of Washington Medical Center, Seattle, Washington, 1989-1992
Board Certifications:
American Board of Physical Medicine and Rehabilitation, 1993
American Board of Physical Medicine and Rehabilitation-Neuromuscular Medicine, 2008
American Board of Physical Medicine and Rehabilitation-Pediatric Rehabilitation Medicine, 2003
Professional Memberships:
American Academy of Neurology
American Academy of Pediatrics
American Academy of Physical Medicine and Rehabilitation
American Association of Neuromuscular and Electrodiagnostic Medicine
Association of Academic Physiatrists
World Muscle Society
Select Honors and Awards:
UC Davis university-wide Affirmative Action Award, 1999
Young Academician Award presented by the Association of Academic Physiatrists for outstanding performance in teaching, research and academic administration, 1997
Nominated as a finalist for Richmond Cerebral Palsy Center Award, 1988
Thesis Honors from the University of Washington School of Medicine, 1987
Alpha Omega Alpha National Honor Medical Society, 1987
Thesis Honors from the University of Washington School of Medicine, 1986
Herbert S. Ripley Research, University of Washington School of Medicine, 1986
Northwest Association of Physical Medicine and Rehabilitation Medical Student Award for outstanding work in the area of Rehabilitation Medicine, 1985
Select Recent Publications:
Bakshi N, Maselli RA, Gospe SM, Ellis WG, McDonald CM, Mandler RN. Fulminant demyelinating neuropathy mimicking cerebral death. Muscle Nerve 1997;20:1595-1597
Davis CH, Fardanesh L, Rubner D, Wanlass RL, McDonald CM. Profiles of functional recovery in 50 traumatically brain-injured patients after acute rehabilitation. American Journal of Physical Medicine & Rehabilitation 1997; 76:213-218
Fone PD, Vapnek JM, Litwiller SE, Couillard DR, McDonald CM, Boggan JE, Stone AR. Urodynamic findings in the tethered spinal cord syndrome. Journal of Urology 1997;157(2):604-609
Im D, McDonald CM. New approaches to managing spasticity in children with cerebral palsy. The Western Journal of Medicine. 1997;166:271
Carter GT, Kilmer DD, Szabo RM, McDonald CM. Case of the Month: Focal posterior interosseus neuropathy in the presence of hereditary motor and sensory neuropathy type I. Muscle Nerve 1996;19:644-648


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Started this discussion. Last reply by mary widner Jan 20, 2013. 3 Replies 5 Likes
Started this discussion. Last reply by Nina J. Jankowski Jul 17, 2013. 7 Replies 8 Likes
Started this discussion. Last reply by Aphynity Nov 11, 2012. 4 Replies 5 Likes
Posted on January 1, 2014 at 11:00am 1 Comment 7 Likes
Greetings all, ` `
I want to wish everyone a Happy Calendrical New Year! Year 14 Aq. has dawned and we greet it with high hopes for the future!
For me personally Year 13 was a very…
Posted on November 17, 2013 at 12:50am 1 Comment 10 Likes
It is with great sorrow that I have heard of the passing of Blv. Olivia Robertson. I had the great pleasure to meet with Lady Olivia on many occasions over the years, and to interview her several times in radio and video format. She was surely among the most unforgettable people I have ever known.
Olivia Robertson was the…
Posted on November 10, 2013 at 2:26pm 0 Comments 3 Likes
Greetings all!
As you likely know, I have been a strong supporter of The Common Book of Wicca and Witchcraft project (http://www.WitchLibrary.com). Monday, November 11 is the final day in the indiegogo campaign to fund this project. Obviously the better the indiegogo…
Posted on November 3, 2013 at 2:22am 4 Comments 12 Likes
Greetings all,
As you may know, I am a strong supporter of the Common Book of Wicca and Witchcraft project. The idea of this project is to create a book of magic, ceremony and theological commentary that will be in the public domain, and which can be distributed far and wide. I hope that you will join me in supporting this…
Posted on August 22, 2013 at 8:32am 14 Comments 17 Likes
Greetings all,
As you may know there is a great deal of concern at the moment over a Facebook page called "Witches Must Die By Fire". The page explicitly calls for acts of violence against and murder of "Witches". There are actually two pages;…
Rev Don, What is the best way to submit a question to you?
Blessed Be
Good Morning Don , what happened to the site ? it looks so plain ? I did not know that being away for 2 years such changes could happen. everything looks so dull and lifeless . It was indeed a real shock to me . I would hope that you have been well and all is going well for you. Have a wonderful fall season .
why do some peole become messages or oricls for others --- it seems that I am one
I truly and deeply appreciate your knowledge and wisdom and I have seen and watched your videos in the last two years...Iam honored to be in the presence of a sane knowledgable Witch with many gifts...thank you for this space - of learning and sharing.. blessings - blessed be namaste...kirk trance medium shaman
Love you for all you've done, do and continue to do. Brightest and best to you, Rev. Don
Hi Rev.Donald-Lewis
i love this institution i am blessed to be here as a student , CONGRATULATIONS ON YOUR 11TH BIRTHDAY
may mother earth father sky bless you and all the staff here


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Google Apps Improved Login (GAIL) provides Google Apps administrators with two oft-requested features: the ability to customize the login page and the ability to log in as their users. GAIL is designed to run on Google's App Engine so that administrators do not need to have their own Web server. GAIL works by making use of the SAML Single Sign-On (SSO) Service for Google Apps. Premier and Education Editions of Google Apps are supported. Standard Edition is not.
Vikuit is an advanced social networking engine optimized for Google App Engine. It aims to possess every feature for a social network engine while remaining easy to deploy and manage. It is built with Python and is focused on running on Google App Engine (GAE). Vikuit is intended to fill the gap between software-as-a-service platforms like Ning and on-site deployments. Its key features include articles and news, support for multiple languages, groups, Google native authentication, microbloging, following a user, profiles and profile comments, comments, photo galleries, full searching, user dashboard, and recent activity. For developers, Vikuit uses themes based on jinja templates and special modules, called Vikuitlets, that provide an easy way to extend it.


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April 25, 2014
In today's Brazos Valley Physicians Organization Journal of Medicine report Dr Kumud Tripathy discusses moles and skin cancer.
"The ABC's of moles are first asymmetric. So if the mole is asymmetrical, then you need to get concerned about it.
The other is B, it stands for border. Usually the border is not quite regular for benign moles, but if the border is irregular that is another reason for concern.
C is for color. Usually moles kind of have a uniform color but if the color is varied like one part of the mole is bluish, the other reddish, the other part a different color, that's another sign to be concerned about.
And D stands for diameter. Diameter is more than the size of a pencil eraser. Like one fourth of an inch is the size of a small pencil eraser. If it's bigger than that, those are the things that should concern because and sort of trigger a visit to a doctor."
The Brazos Valley Physicians Organization is a group of independent physicians who are determined to preserve the choice and sanctity of the patient physician relationship. Our vision is that the patient always comes first.


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After an absence of about 2 years or so I'm back at CU. I was really glad to hear that SR and SLW took over things here. They are a couple of great folks. And thanks to the Dark One himself for clearing things up with my log-on.
For all intents and purposes I was born at CU. It was here that I took my first fictional spirit-guide breath so it's good to post here again.


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Posted by : Souzan Michael, Thu, Nov 15 2012
Mary displayed the biggest personality, but sometimes I wonder if that big personality doesn't overshadow the recipe. But the dough in her recipe was really interesting and I've never tasted anything like that before.Having Steph, the punk rock lawyer whose number one recipe was a tofu dish is WILD! She stood out for me the most. I remembered her. She dressed in a unique way and really stuck in my memory.Rick had one of the best tasting entrees that we've had ever on Recipe to Riches, but it was also a big surprise! I originally thought "oh what a mish mash" and "which is it? Italian or Indian? Make a decision!" But in fact in turned out to be the perfect vehicle for butter chicken.
General Tso Tofu
JUDGE | DANA McCAULEY
The entrée batch up was interesting because we had a real range of complexity. Steph's recipe, although time consuming to make, was much less complicated then Mary's, which literally is one of the longest recipes I have ever seen in this competition. They had very different challenges. Steph's was about time management, Mary's was about making sure that everything went into her recipe, there was an awful lot of work and double-checking for her.Rick, interestingly enough, he should have had one of the most middle-of-the-road tasks but yet somehow his math didn't work out for him and he ended up facing a challenge that was so avoidable. It's the kind of mistake that you can deal with at home but in the batch-up challenge for Recipe to Riches could be a make or breaker – I'm glad he made it through!
Jerk Chicken Buns
That was the best competition I've seen yet over the two seasons of the show. Two gladiators with two great recipes. Both completed their batch up challenges with professionalism and their marketing challenges were great. The only criticisms I could find with Rick was that he brought together the two great "I"s in culinary culture, Italy and India with his Butter Chicken Lasagna. But he only dotted one "I" which was focusing too much on India and not enough showing combination of the two.I didn't really like the name of Mary's product. She brought in this concept named "bun-dles" and to me a bundle is a either a combination or a package of more then one thing together, versus what she really had which was jerk chicken in a bun. But all in all both of them I was really proud of they really took the spirit of this competition to a new level.
Butter Chicken Lasagna
If you missed it, you can watch the full episode here.
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With the Parallels Management Suite for SCCM you can easily extend your existing SCCM system, processes and skills to full manage and secure Macs and their virtual machines. Click below for frequently asked questions, documentation and other helpful tools to get the answers you need.
Simply fill out the request support button in the upper right side of this page. A support representative will contact you after you submit your request.
The Parallels Management Suite for Microsoft SCCM (2007/2012) extends your existing SCCM infrastructure, tools and skills to also manage Macs. The first offering in the suite, Parallels Management-Mac gives you the same management capabilities you have for PCs, simply extending them to Macs. It also takes advantage of Apple technologies like FileVault 2 to encrypt the Mac hard drive, and can deploy and manage Parallels Desktop for Mac and it's virtual machines.
You can create different device collections in SCCM based upon employee or company owned Macs, then create and deliver different configuration baselines to each of the collections.
The plug-in installs directly from a Windows installer (.exe) file on the SCCM server. Then an agent is installed on each Mac that you want to manage. Similar to the way that SCCM manages PCs, the agent allows each Mac to communicate with the SCCM server.
Choose the type of documentation you desire from the left-hand column and then click on the format you need in the right-hand column to download a document.
Send us your feedback or submit a ticket.
Get to know Parallels products product features, how to operate them and how to use them.
Connect with fellow Parallels users. For information on specific Parallels products, see the appropriate product forums.
Two separate marketing, sales and technical programs - one for Service Providers and one for Cloud Service Developers (ISVs).


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Additional Ways to Shop: Fishing 101
Bass Pro Shops Fishing
Base Camp
Additional Ways to Shop: Ascend
As I started typing this article somehow I got the same feeling that I got when I gave instructions to my teenagers when they were heading out the door for the evening. You know, the "go in one ear and out the other ear" effect. So with that said, I doubt that I will change the "sit in the sun and fry group," and the other end of the spectrum is already lathering themselves up with 5 gallons of sunscreen so I think that I will try to reach out to the middle of the road group.
Good Girl. The author's daughter, Kolby. Being fair-skinned, she wore plenty of sunscreen and caught plenty of fish.
To write this article I relied heavily on Beth Hall with Del-Ray Dermatologicals that makes Blue Lizard Australian Sunscreen SPF30+. They recommend using at least an SPF of 15 or higher for protection against UVB (the burning rays), but for protection against UVA (the aging rays) you need a sunscreen with at least 5 percent zinc oxide.
You will notice while out fishing you really seem to get burned. Think about it a minute. You're out in a boat with no trees for shade. You're under the gun 100 percent of the time. Plus, you're getting the reflection off the water. So here's my recommendation for clothing while out in a boat: wear loose fitting cotton clothing. I like a long sleeve vented shirt and loose cargo type pants. A straw hat will protect your head, ears, partially cover your neck and help shade your eyes. You can wear a cap with a scarf under the back to cover your neck but your ears may not be covered.
And don't forget sunglasses. Sunglasses will do two things: protect your eyes and keep the edge of your eyes from creasing due to squinting and being burned.
A Smart Move. Wearing a cap that protects not only your face but your neck will help keep you protected from harmful rays.
Out on the water it's imperative to wear sunglasses. It seems to me that invariably I'm always casting into the sun which forces me to look at the sun rays bouncing in at me. Caps help while driving but out on the water you'll need sunglasses, too.
Years ago if you wore eyeglasses the only option if you wanted to wear sunglasses were some dorky clip-on type of rigs. Now, there are numerous styles available. Some stay put by the use of magnets and some by the use of four little clips on the edge of the lenses. They are stylish and nice looking now compared to the flip-up clip-on models of the past.
I like to wear river sandals but as mentioned above, the tops of your feet can get burned big time so cover your feet with sunscreen solution. I remember once a guy at work called in with a bad sunburn on top of his feet. I thought that he was a wimp until I saw his feet two days later. They still looked horrible. He'd been rafting in Colorado, which brings up the next point: You guys from down South don't think that you're safe if you come to the mountains. Even though it won't be as hot, you'll still burn your buns. I've heard that since you're at a higher elevation that you don't have as much protection from the clouds. I don't know the whole reason, but you can get burned bad at higher elevations regardless of the reasons.
I think that there is plenty of data floating around warning us of the danger of getting fried in the sun. We all know it but we all also want to have a nice tan. I must admit, researching for writing this article has changed my mindset, and I plan on changing my behavior.
When I was young and on up until way too late I'd get fried the first sunny day of the year. You'd think after a few years I would learn what caused the problem but I never seemed to. Finally I decided that it was smart to only get slightly burned and then cover up. Then on the next trip slightly more and progressively get tanned. I think that is better than just getting fried all at once but according to the experts you should do your tanning with a tanning solution, NOT the sun. They say that tanning booths are not a safe alternative either. So if you must get tanned, Blue Lizard would recommend applying a self tanner after taking a shower.
And lastly I'll leave you with this thought. Yes, it is cool to be tan when you're younger but you don't have to be very old to start seeing the bad side effects. My wife has only gotten badly burned once that I can remember in our 27 years of being married. Consequently she looks literally 20 years younger than she actually is. The only downside of that is that everyone thinks that I robbed the cradle and am married a 20-something year old woman!


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Ease your winter heating bill with a call to your plumbing and heating contractor - WALB.com, Albany News, Weather, Sports
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Ease your winter heating bill with a call to your plumbing and heating contractor
Thursday, October 20, 2011 10:32 AM EDT
Thursday, October 20, 2011 10:32 AM EDT
(ARA) - Winter will soon bring plenty of cold and snowy weather. Families will turn up the thermostat, add an extra blanket to the beds, and hit the local home improvement store for needed supplies to seal windows and doors.
Unfortunately most won't call their local plumbing and heating contractor. While homeowners annually dread seeing those winter utility bills roll in, they don't give their heating system much thought until it needs to be repaired or replaced.
Annual preventative maintenance is always better than dealing with the alternative. One "no heat" call can cost you $300 or more, just to diagnose a problem and if your boiler or furnace has out-lived its warranty, you'll be responsible for the full cost of parts and labor.
"When we do annual maintenance, we clean and inspect the boiler and perform a combustion test to ensure the boiler is operating properly and safely," says Chris Bodek of Bodek Incorporated, Plumbing Heating and Air Conditioning of Johnson City, N.Y.
If your contractor determines that your boiler or furnace needs to be replaced, they will do a heat loss and sizing calculation to determine the size (BTU's) required to heat your home. Your contractor should be able to provide a good, better and best equipment choice to suit your budget and desired efficiency level. Be sure to use a reputable contractor and ask for references.
When you weigh costs, understand that your investment goes well beyond the initial cost of the system. Your old low efficiency heating system could have an annual fuel utilization efficiency (AFUE) of 70 percent. That means 70 percent of the energy in the fuel becomes heat for the home and the other 30 percent escapes up the chimney and elsewhere. With the old inefficient heating equipment you have, you could be throwing away up to 30 percent of the money you spend on fuel each year.
If you're in a replacement or new build situation, the
Dunkirk Helix VLT Stainless Steel Condensing boiler
is rated with a 96 percent AFUE. Homeowners may be interested in the fact that this boiler is lightweight and wall-mounted, which can help prevent it from becoming damaged in case of flooding in the basement like so many East Coast homeowners experienced during Tropical Storm Irene in August. Also, if children or pets play in the basement or utility room, a wall mount boiler frees up valuable floor space and eases ground level safety concerns.
High efficiency condensing boilers entered the U.S. home heating market in the last 15 years and have steadily gained in popularity. The heart of any boiler is the heat exchanger, much like a motor is to a car, and it is what provides a boiler's efficiency. Unlike every other manufacturer, Dunkirk has designed and built boilers and heat exchangers here in the U.S. Dunkirk's newest high efficiency boiler, the Helix VLT, is the result of American ingenuity in the form of an innovative vertical laser tube stainless steel heat exchanger design which maximizes heat transfer from the heat exchanger to the boiler water.
Condensing boilers are sealed combustion boilers, which means they rely on air from the outdoors for combustion versus taking air from inside the home which can cause drafts and waste energy.
A built-in outdoor reset is another fuel economizing feature. An outdoor temperature reset is a sensor that modulates the temperature of the boiler water based on seasonal conditions. In doing so, the boiler uses less fuel to heat the home during mild weather.
A boiler with an efficiency of 96 percent, which includes sealed combustion and outdoor temperature reset, can save the homeowner up to 40 percent in annual heating costs.
Whatever your home heating situation, do your homework and turn to a professional plumbing and heating contractor for information. Your home heating system can be uniquely tailored to meet the needs of your home, your lifestyle and your budget.
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