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25 Years of ICView: A Retrospective
Looking back at the first quarter century of ICView, the magazine of Ithaca College. by Lorraine Berry and Mbeti Hyess
Ithaca College Quarterly. ICQ. ICView. The name has changed twice in the 26 years since Ithaca College Quarterly emerged from the blending together of two previous publications (Horizon and Outlook), but one thing has not changed: This is more than an "alumni magazine."
According to its mission statement, "ICView is the magazine of the Ithaca College community of employees, alumni, parents of currently enrolled students, retirees, supporters, friends, and neighbors of Ithaca College. Its mission is to offer a candid, accurate, thoughtful, and lively view of College events and people and to stimulate discussion of issues of interest to the College community and the broader readership."
Current editor Maura Stephens is quick to set one straight about its constituents, as well: "Some other college and university editors tend to call their magazines 'alumni magazines,' and that's fine. But ICView is not just an alumni magazine; it's the whole College's magazine. Its readers are faculty, staff, parents, people in Ithaca doctors' and dentists' offices, donors, neighbors, people at peer institutions, and students—although we can't afford to print copies for all students, many of them read the magazine when they go home, or pick up a copy on campus. Alumni are a big part of the audience, of course, but we do have a broad readership. To me it's most important to respect their diversity, intelligence, and curiosity, and to give them a magazine that entertains, informs, and challenges. All of that makes our job both easy and difficult—and certainly never boring."
The characteristics of the publication you're reading are the products of a combination of things, not least of which are the personality of the College itself and the vision of the editor in charge. For this article, we interviewed past and present staff members and looked at issues that have spanned the magazine's first quarter century. A rich history of the publication, like the College it represents, emerges.
The Genesis
The editor in chief for the first issue of Ithaca College Quarterly was John Lippincott, who worked closely with editor Doug Lippincott (no relation). At that time Ithaca College had been publishing two separate publications: the semiannual Horizon, which was sent to all alumni, and the quarterly Outlook, which was described as going to "alumni, parents of current students, and Friends of the College."
Confused? So, it turned out, were most of the two magazines' readers—by the overlapping content and purpose of each.
John Lippincott's job at the time was director of college relations. Beginning in 1981, he began to lobby the administration to create a new magazine. "I felt that Ithaca College was very much on the rise," says Lippincott, who's now president of CASE, the Council for Advancement and Support of Education. "There was a new emphasis on professionalism in our recruitment materials. IC prepares students at the undergraduate level for careers, and we were trying to project a professional image. It was important that the magazine also do that."
Doug Lippincott points out that not only was there a problem with the earlier magazines overlapping content and audience, but also that one of them was a tabloid printed on newsprint. "We wanted a more sophisticated look for the new magazine," he says, "but we didn't want alumni thinking we were spending a lot of money on it."
Sensitivity to donors' feelings about having their donations used to finance too nice a publication is just one of the unique problems faced by college magazines' producers. It's not the magazine's job to raise money for the College, but the stories run by the magazine may inspire alumni and others to donate money. When talking to each of the editors who have helmed ICView, we found a main source of tension coming up again and again: namely, how can the magazine meet the challenge of representing the College's best face (thus making the administration happy) while at the same time being accurate and truthful about what's going on at the campus and within the College constituencies (thus maintaining journalistic integrity)?
"My sense is that the number one job of a college magazine is to inform," says Doug Lippincott, who's now executive director of communications at Keuka College. "At most institutions, it's the one publication that goes to the most people. It goes to everybody, and generally the college controls the message. My sense has always been that if you can produce a quality publication that's informative, tells interesting stories, is visually appealing, and is well written, then you're fostering a lot of good will. Alumni can take pride in your publication—and will perhaps want to donate to the institution."
Growing Pains
It's clear from talking to different editors that not all of them have had an easy working relationship with the administration. Dan Snodderly, who spent nine years as publications director at the United States Institute of Peace and is now a publishing consultant and freelance writer, was editor of Ithaca College Quarterly from 1985 to1988, in addition to handling media relations. When asked what he thought the magazine's purpose was, he says, "The purpose was to promote IC—to make people feel good about sending their kids there, about giving money, or about hiring grads. It was, however, a constant struggle to convince the administration that the best way to achieve those goals was to treat our readers as adults, to address IC's problems up front rather than to sugarcoat them, and to discuss rather than ignore controversial topics in the world at large."
Snodderly believes the Quarterly failed to meet some of its most important goals. "We did a good job of promoting IC," he says, "but we did less well at truly informing and engaging our readers. I don't think we were viewed as a credible source of information, and many faculty in particular were critical of our uncritical approach."
While Snodderly was disappointed in how well the magazine handled its obligations, Stephens, the current editor, says the campus atmosphere now seems more conducive to putting out a substantive magazine of which readers can be proud. "We're not a fluff piece; we know that people don't want to read fluff pieces," she says. "Running a PR magazine is not as effective as telling true stories. Besides, it's easy to make the College look good, because it is good. We have wonderful alumni and students and staff and retirees who are doing important things with their lives; through music, arts, writing, sciences, teaching, enterprise, and volunteerism, they're helping make the world a better place. We have so much to choose from when putting the magazine together. My story list is a mile long. That's an editor's dream, and a good problem to have. I've talked to editors at other colleges who tell me they're always scrambling for stories. I couldn't fit in all the stories of Ithaca College if this were a monthly and had double the number of pages per issue."
What about when readers don't like stories, and write to complain? Stephens sees that as a plus, too. "Even when we write something controversial that gets people upset, many people care enough to write and tell us they're angry," she says. "That's another editor's dream, really, to incite—or should I say inspire—people to write. As I'm sure everyone knows, most people don't write letters just to say they love the magazine; usually we hear from people when they disagree with something we've published. Letters to the editor are a good indication that we're making people reflect on important issues, happy memories, favorite faculty, lessons learned. We occasionally even get letters from people who've picked up a copy of the magazine somewhere but otherwise don't have an Ithaca College connection. That's a great way for us to spread the word about the College."
Marina Bandidos Todd, who became editor of Ithaca College Quarterly in 1988 and later director of college relations, concurs with other editors that a good college magazine does not sugarcoat what's going on at its institution. "Peter Vaughn (former director of publications, to whom she reported as editor) and I used the word 'credibility,' " she says. "You gain credibility and the trust of your audience if you present a [clear] picture."
Todd comes back to that old editor's dilemma: Is the magazine intended to be a fund-raising tool? "If you have alumni who are aware that the institution has problems and that it is trying to work through them," she says, "those people feel that the institution is worth giving their dollars to. I would say that the years you spend as a student at IC should give you a better appreciation of the issues facing institutions. So [as an alumnus] you might want to give more money. On the other hand, an editor wouldn't want to just do articles about the negative things on campus, because that wouldn't be accurate either."
Stephens agrees. "I operate under the assumption that what does connect everyone in our diverse, 63,000-plus readership," she says, "is an active brain. This is, after all, an institution of higher learning, and we hope that everyone connected with it wants to be intellectually stimulated and challenged."
No Shortage of Subjects
Some things about the magazine haven't changed much. "Back in the early days," says John Lippincott, "we were not scrambling to find things to fill the pages. We put a heavy emphasis on alumni profiles, in part because it was a good way to keep people engaged. It is certainly a source of pride and bragging rights to have gone to a school that has produced great people in a number of fields. We were also providing updates as to what was going on with the institution: substantive enrollment growth, significant changes in the College's financial position, and changes and expansion of the academic program."
In those early days, when the magazine had a large working staff, says Lippincott, laughter was the glue that held the staff together. "There was a lot of humor in the office," he recalls. "That was a good thing. It was a hard-working group with a lot of personalities. People put in long hours and wanted to do a good job, and they enjoyed being together. There was a lot of healthy joking around—we were always on deadline for something. Those who worked here would attest to the fact that Jim Whalen [the late IC president James J. Whalen] expected you to work hard, spend many hours at work, and do everything you could to do right by the institution. It was reflective of his leadership. In a sense, humor is what allowed us to go down into the trenches every day, deal with the pressure, and leave the office as friends. We put out a professional product, but it was not a staid office."
Lippincott credits his first-rate staff. "I'm a language snob," he admits, "a ruthless editor. But with the team there then (among them Doug Lippincott, Marina Todd, Margaret Gibson, Doug Carrey-Beaver, and Sharon Murphy, who became Sharon Lippincott after marrying John's brother), I still edited, but I never had to tear something apart and put it back together. We had a good crew."
Even now, more than two decades after John Lippincott's Ithaca College Quarterly tenure, he readily responds when asked to cite his most memorable alumni profile. "Doug Tracht ['72]," he says. "Doug was one of the early shock jocks, known as 'the Grease Man' in Washington, D.C." People questioned Lippincott's choice. "He was 'Howard Sternesque,' and the question was, Do we want to call attention to him as an alumnus? He hadn't gotten into trouble yet. He was riding high, very popular. He had a huge audience, and he had an interesting story. He had been a DJ on campus and had gotten his start here, and then he made something of himself. We felt it was an interesting story."
Lippincott does concede that if it had been years later, when Tracht was fired for making racist remarks on air, he probably would not have done the story, but at the time it had entertainment value.
Doug Lippincott also remembers interesting alumni profiles that ran during his tenure, including one of the late TV journalist Jessica Savitch '68. Two especially stick out in his memory. "When actor Gavin McLeod ['52] came back for Commencement," says Lippincott, "he had a real interesting story. He had battled alcoholism and turned his life around. Talking with him was particularly enjoyable. And then there was Les Brown ['29], of Les Brown and his Band of Renown. He sent me about 20 pages of hand-written material rather than doing an interview. Reading through it and taking it into a feature story was fun."
Todd says looking through earlier issues was eye-opening for her when she took over as editor. "The magazine had basically done alumni profiles, and the administration had a lot of input. The development people, the higher administration, wanted a different focus for the magazine. We tried to make it more of a magazine with a cover story—we hadn't really done that before. In 1990 we did a whole issue on major concerns facing campuses, including Ithaca College. Faculty and administrators of color were fairly limited [at IC], and we looked at the challenges facing the College as it tried to increase its minority representation. We tried to do something that even the really fine editors who'd come before had not been able to publish. It was not an easy issue to put together. I credit [publications director] Peter Vaughn with talking to the administration."
Todd didn't win every battle in her push for a more informative and journalistic magazine. "You have to make compromises," she says. "We did what we could. Our focus was on trying to present the issues, challenges, and successes that we thought our audience would want to know about."
Meaty Material
Todd sees her role in the magazine's development as having moved it beyond alumni profiles—"You're always going to want them, of course, but not only them"—to include some more substantive feature stories as well. She remembers an especially controversial article about a subject she thought important to run. "There was a lot of racial tension on campus, and some security guards found nooses hanging in the trees," she says. "It wasn't easy to get the article through."
Stephens is grateful for Todd's support during her early years as editor, when she reported to Todd. "Besides being one of the most wonderful copyeditors I've ever worked with—and learned from—Marina has great editorial judgment," says Stephens. "She knew that people don't want to be spoon-fed, but to be engaged and informed. She did some terrific stories—about race, the environment, important academic changes on campus."
Stephens has further developed the magazine's balance of alumni profiles and alumni news, important campus issues, curricular innovations, substantive broader news, and the occasional controversy. A longtime journalist, Stephens spent the better part of two decades with Newsweek and Newsweek International and other news media before coming to IC, and she still writes for various international publications. "I was told I was chosen, instead of someone from a marketing or PR background," she says, "to bring the magazine to a higher level of journalistic professionalism."
That seems right, for a college that has the Roy H. Park School of Communications and wants to be a leader in the world of scholarship. "We're an educational institution, and I understand IC's mission is to educate—not just while students are here, but for the rest of their lives," Stephens says. "I've heard this many times from both administrations under which I've served, and I take it to heart. We should not be afraid to present our readers with complicated issues; if we shied away from them, it would indicate we didn't trust the education IC grads received here, or didn't trust that our readers in the broader community have the intellectual capacity to take in what we present and make their own decisions. On the other hand, it's not our purpose—nor do we have the staff—to do investigative journalism or muckraking. We're just trying to be encompassing and accurate, and give people interesting things to think about, in the context of Ithaca College and its far-flung community. And we love to make connections with and among our readers."
Maureen Forrest, who took on the job of ICView editorial assistant in January 2008 (she'd been with the College in various other capacities since 1993), is in frequent direct contact with the magazine's readers and contributors, especially alumni. Among other duties, Forrest is responsible for verifying information, with the help of student workers, that runs in the "Alumni Notes" sections of the magazine, including "Pairings," "Additions," "Passings," and "Aluminaries." Forrest enjoys connecting with readers through the magazine.
"Recently," she says, "I even got reacquainted with a family member—a second cousin, thrice removed, or something like that—through a random conversation with an alumnus. He sent in an alumni note and photo, and I e-mailed him to get further information about the photo. I noticed that he lived in Brasher Falls, New York, a small town not too far from the Canadian border. In my note I mentioned that as a kid I used to visit cousins in that area with my mother, and so on. Turns out that, growing up, he'd lived directly across the street from my cousins and used to work on their farm! Next thing I knew, he had contacted someone who contacted my ousin, and we reconnected."
Where once there was a staff of writers and editors working on the magazine and other publications together, now the magazine is part of a larger marketing communications office within the Division of Institutional Advancement, and Forrest, Stephens, and art director Carol Goodling are the entire staff of the magazine. A small team means more challenges, says Stephens, but it also has its rewards.
Stephens and Goodling, with the help of Ithaca marketing and design consulting firm Communiqué, changed the name from Ithaca College Quarterly to ICQ and did a complete redesign of the magazine in 2004. "I'd wanted to redesign the magazine's look since I got here in 1997," Stephens says. "With four-color printing becoming cheaper, it made no sense for us to continue with a stodgy two-color look. I wanted to make it livelier, more visually interesting. And then we brought design in-house, and enlisted designer Carol Goodling, who was eager to have a hand in the redesign, as art director. We had a lot of fun with that, building off a reader survey I'd done shortly before."
Goodling and Stephens wanted to give the magazine a personality that reflected Ithaca College's look and tone and mission—lively, friendly, conversational, passionate, service-oriented, hands-on, intellectual, fun, diverse. "It's not easy to balance stories that will appeal to readers aged 18 to 108, from any of 100 different majors or departments, who are scattered around the country and the globe, whose interests and careers are so varied," says Stephens. "Unlike other types of magazines that are built around a particular affinity or subject matter, we don't have simply one niche market. Instead we need to appeal to a broad range of interests and personalities. That's both liberating and challenging."
"We try to find a balance via design, as well as editorial content," adds Goodling. "Even among the three of us, we're diverse in our likes and dislikes. We try to find a look that bridges the differences and find common ground."
The 2004 redesign process—from concept to first issue—took nearly a year. Goodling admits that some readers, intent on reading content, might not notice all the nuances of the design, but she thinks the magazine is more readable and fun than it had been, and a magazine's design is a constantly evolving process, in any case.
"Carol is always tweaking things, perfecting them, adding to them," says Stephens. "There are so many elements to the design that people may not even be consciously aware of, but they work together. Readers may not have noticed, for example, that we renamed all the sections so there's an 'i' in each, and the 'i' is treated differently (see story).There are a lot of little fun design elements now, and 'South Hill Today,' the newsy section up front, is much livelier and more visually and editorially interesting than its predecessor sections, 'Chronicle' and 'Report from the Schools.' We try to mix up the stories, so you can read about the School of Music, the School of Business, campus visitors, programmatic changes, student organizations, faculty research, and campus happenings, picking and choosing what you like."
Ithaca College Quarterly was renamed ICQ at the time of that first big redesign. Says Stephens, "Later, in 2007, we renamed it again, to ICView, and turned one of the four issues per year into IC(Point of)View, the arts and literary issue. That began as a cost-saving measure—it's a 16-page issue instead of our usual 48 pages—but it's become incredibly popular."
Matching the Messages
As part of the marketing communications office, the magazine certainly reflects many of the marketing "messages" of the College. Flipping through issues over the past 12 years, since Stephens became editor just a month after Peggy Ryan Williams took the helm as Ithaca College president, one can easily see certain themes emerge. Williams's presidency was largely defined by her commitment to service—to one's career field, to the College, to the community, the nation, and the world. The winter 1998 issue—Stephens's second—featured a cover package of stories around the theme "Commitment to Service," headlined "Ithaca Volunteers." It had stories about a student cyclist raising funds for the American Lung Association, an alumna volunteering at a rape crisis center, a faculty member who helped start a community youth service program, and a staff member who volunteers as a firefighter. That theme continued, with subsequent issues running such stories as "Back from the Peace Corps" and a host of profiles and news stories about IC people committed to making their neighborhoods, communities, disciplines—and world—better.
Social responsibility, intrapersonal harmony, and sustainability are other common themes, and in fact they stem directly from the Ithaca College mission statement: "The Ithaca College community thrives on the principles that knowledge is acquired through discipline, competence is established when knowledge is tempered by experience, and character is developed when competence is exercised for the benefit of others. . . . All members . . . are encouraged to achieve excellence in their chosen fields and to share the responsibilities of citizenship and service in the global community."
Since Tom Rochon became president in summer 2008, another theme has emerged in the marketing of Ithaca College: interdisciplinarity. Rochon had led the creation of an interdisciplinary graduate degree program at his previous institution, the College of St. Thomas. During a series of community conversations over the past year as part of a "visioning process" (See "President's Corner," page 2), Rochon discovered that interdisciplinary studies have in practice been a defining theme of the Ithaca College experience for some years. Now, under his leadership it is taking a more central role, as the faculty engage in a concerted effort to weave it into the very fabric of the College curriculum.
Flipping through issues of ICView in just the last year, we counted at least 29 stories that illuminate the value of an interdisciplinary approach—from a feature on the Healthy Musician Workshops, a collaboration between the School of Music and the Department of Physical Therapy in the School of Health Sciences and Human Performance, to the multidisciplinary IC-Longview partnership, in which all the schools and divisions, including the Division of Interdisciplinary and International Studies, are engaged, to profiles of alumni such as Jim Loomis '84, M.S. '95, whose involvement in myriad careers and avocations seems to know no disciplinary bounds.
"Stories like these rise to the surface," says Stephens. "There are so many of them—engaging stories about interesting people. That means the College's marketing strategy is spot on. My colleagues in marketing communications, with the help of focus groups and surveys and people in other offices and departments, have done a great job of defining what Ithaca College is all about. The College's culture truly encompasses these themes—it's not just 'marketing rhetoric.' "
Marketing strategy includes numerous electronic and print communications sent to the various constituencies, but ICView is the only publication that is mailed to every constituent of Ithaca College (except current students and constituents outside the United States, unless they've specifically requested to continue receiving it in paper form). A recent alumni survey and alumni focus groups (see story) revealed that nearly every alumnus and alumna who was asked wants to continue receiving the magazine on paper. "I'm always astonished," says Stephens, "that so many people attest to reading it cover to cover. We know alumni love 'Alumni Notes,' at least from their own era, but cover to cover?"
Right, cover to cover? "It may not be the latest, greatest, social-media type of immediate, interactive, bells-and-whistles connectivity," says Forrest. "But you can hold ICView in your hands, slide it in your briefcase, stuff it in your beach bag, bend, fold—but I hope not mutilate!—it, and then reconnect at your leisure. Wherever you are, whenever you're ready, we'll still be here with stories to tell."
Read an interview with art director Carol Goodling.


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Space Digits Wood LCD Watch
- $149,00
Mögliche Optionen
Kisai Space Digits Wood features a futuristic time display framed by a dual-layered laminated hardwood case. The time and date are presented digitally on one screen in a compact and easy-to-read way.
A Cool Digital Watch - Time and Date at a Glance
The digital time (in hours and minutes) is displayed in stylized digits and is read from left to right. The date (month and day) is displayed from top to bottom. Examples are shown below.
The LCD interface comes in black with vibrant tones of green or gold which can be read easily in daylight and can be illuminated at night time with the glow-in-the-dark EL backlight.
A Natural Wood Watch Design
Kisai Space Digits Wood has been carefully crafted from 100% natural wood in very limited quantities. The mineral crystal lens features a deep mirror effect, adding to the futuristic style.
There are two models, both of which use two types of wood laminated together. Choose red sandalwood with dark sandalwood and green LCD or maple wood with red sandalwood and gold LCD.
Like all wood watches from Tokyoflash Japan, a clear coating has been applied to Kisai Space Digits Wood for protection.
A Watch Design with Time, Date, Alarm, Backlight and Animation
As well as time and date, Kisai Space Digits Wood has a built in alarm, an EL backlight and a custom designed 'warp speed' animation which will send the display into a spin every 15 minutes.
This is a function you can turn on or off in the settings. See the animation in action in the video demo below.
Like all watches from Tokyoflash Japan it is a limited edition design which means that it is guaranteed to be an original watch that not many other people own.
- Displays the time and date
- Alarm mode
- Designed for small and large wrists
- LCD "always on" display
- Electroluminescent (EL) backlight (for night time only)
- Natural wood case and adjustable wood strap
- Clear coating for protection
- Clasp: simple fold over clasp with push button
- Minimum wrist size: 150 mm (approx.)
- Maximum wrist size: 210 mm (approx.)
- Case Dimensions: 37 mm x 47 mm x 14 mm
- Weight: 150 grams
- Battery: CR2025 standard replaceable watch battery
- English instructions
- One year warranty
Being made of a natural material, Kisai Space Digits Wood is light and comfortable to wear and every single watch has a unique color and grain pattern.
This particular design is compact and a suitable size for men or women.
A Fully Adjustable Strap to Fit Small and Large Wrists
Kisai Space Digits Wood has an adjustable strap that tapers from the case making it suitable for small and large wrists and uses a standard CR2025 watch battery which will last at least 12 months and can easily be replaced.
Due to the natural qualities of wood, the color and grain may be slightly darker or lighter than shown in the photos.
|Watch Attributes
|Strap Material
|Case Material
|Stainless Steel

subset: commoncrawl


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TAUNTON — A Taunton man has been arrested in connection with the unarmed robbery of Girlie's Variety on Oak Street on Monday night.
Police on Tuesday said they arrested Kenneth Rogers, 27, 61 Johnson St. Details of charges and subsequent arraignment were not immediately available.
Police, however, said Rogers also had a previous warrant for leaving the scene of an accident with property damage resulting and a marked lanes violation.
The unarmed robbery was reported at 5:45 p.m. One police source said Rogers allegedly reached over the counter and grabbed cash after the cashier on duty had opened the register for a transaction.
— Additional reports by Charles Winokoor


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Keto Diet: Every Question You've Ever Had, Answered
While somewhat controversial, ketogenic diets have gone mainstream in 2018 thanks to celebrity endorsements, including from Kim Kardashian.
While for the past three decades, they have often been used for weight loss, ketogenic diets first appeared in the 1920s as a treatment for epilepsy. You'll find very little contention about using ketogenic diets here: Research shows they can be powerfully effective, especially when medications don't work for epilepsy.
In the 1960s, some health care professionals began using ketogenic diets for obesity, though they fell in and out of favor as other diet plans—such as low-fat or calorie-restricted diets—became more popular (thanks to misleading food industry marketing).
Today, you'll see ketogenic diets promoted to prevent disease, increase energy, boost physical and mental performance, and so much more. But let's face it: Most people want to try keto to lose weight. While that's not a bad thing—you can lose weight doing it—ketogenic diets were never designed for weight loss, and done incorrectly, a side effect can actually make you gain weight.
What is the ketogenic diet?
Simply put, a ketogenic diet is very high in fat, moderate in protein, and very low in carbohydrates. The idea behind keto is to keep your fat-accumulating hormone, insulin, low by keeping your blood sugar low. In doing so, you turn on fat-burning genes while suppressing the abdominal-fat-amassing machinery.
While actual percentages vary a little, traditionally ketogenic diets reduce carbohydrates to less than 50 grams a day. That's pretty low: Something like an apple and a cup of quinoa would easily clock in at about 50 grams.
Early ketogenic diets were also moderate in protein, making dietary fat the predominant macronutrient. Eating a high-fat diet—we're talking 70 percent dietary fat or higher—means you aren't getting sufficient glucose as fuel, and glycogen (your glucose backup tank in your liver) eventually becomes depleted.
That shifts your body's primary fuel source from glucose to fat-derived ketones. You literally burn fat—either dietary fat or body fat—for fuel on a ketogenic diet. What's not to love about that?
So what do you actually eat on the keto diet?
Fat, fat, and more fat. Just kidding…sort of.
You will be eating a lot of fat here, so be prepared to get over your fat phobia. A properly designed ketogenic diet will include high-quality fat sources like:
- Wild-caught fish
- Grass-fed beef and wild game
- Free-range poultry
- Pasture-raised eggs
- Raw nuts and seeds
- High-fat fruits like coconut and avocado
- Quality oils including extra-virgin coconut oil and extra-virgin olive oil
Especially with animal fats, you want to choose the very highest quality. Toxins congregate in fatty tissue, so when you eat, say, a fatty grain-fed steak from a factory-farmed cow, you're ingesting those toxins.
You'll balance those healthy fats out with loads of gut-healing, microbiome-supporting, low-carbohydrate plant-based foods, including leafy and cruciferous vegetables.
These dietary restrictions work for some people. However, can you picture yourself passing on bread and desserts forever? Does this sound like the kind of plan you could more or less stick with for life? If not, a ketogenic diet might not be for you. And it doesn't have to be.
What foods should you avoid on the ketogenic diet?
You will not be having your cake or eating it…or for that matter, pretty much any packaged, processed, or higher-carbohydrate foods, even healthier ones like higher-sugar fruits and legumes.
When you restrict your carbohydrate intake to less than 50 grams daily, you can still fit in plenty of nonstarchy vegetables, maybe some low-glycemic (meaning they don't bump your blood sugar) blueberries and other berries, and a small amount of non-gluten grains like quinoa (actually a seed and complete protein). But you've got very little wiggle room there before you theoretically get knocked out of ketosis.
You also want to restrict protein intake since some amino acids like glycine and arginine are glucogenic (convert to glucose) and could inhibit ketosis. Personally, I think this is overblown, and you can allow some protein into a ketogenic plan. Most foods high in dietary fat, like steak or fish and even nuts, will contain some protein.
How is keto different from the Atkins diet?
Perhaps the first person to really put ketogenic diets on the map was Dr. Robert C. Atkins, a cantankerous medical doctor who began experimenting with a low-carb diet in 1963. His first book, Dr. Atkins Diet Revolution, was published in 1972. Dr. Atkins died in 2003 from a tragic fall (interestingly, the Atkins website's timeline does not mention his death), but his diet plan lives on today.
Dr. Atkins talked a lot about ketosis back then, and the original Atkins diet was a far cry from what you see today; it was pretty hard-core. Save for lettuce, you consumed zero carbs, and even during maintenance, you kept your carb intake below 40 grams daily.
That plan didn't allow much variety or leeway. Eggs, two small green salads a day, gelatin for dessert, cheese (up to 4 ounces daily), bone broth, no-calorie liquids, and lots of meat: That was pretty much it for the first week. After level one, you added vegetables like broccoli. Yes, you would be in ketosis doing the original Atkins diet, but for most people, that spartan plan would get boring quickly.
Perhaps noticing his patients' boredom, Atkins in subsequent versions of the Atkins diet shifted the focus from ketosis to what are called "net carbs," or your final carbohydrate count after you subtract fiber and sugar alcohols.
The Atkins diet today hardly resembles the original 1972 plan. You've got two options. With Atkins 20®, you start with 20 grams of net carbs a day. During the first two weeks on that plan, most of your carbs come from vegetables like leafy greens. You can also have high-fat dairy like cream, sour cream, and most hard cheeses.
The second plan (Atkins 40®) is a bit more lenient: You start with 40 grams of net carbs a day. About one-third of those carbohydrates should come from vegetables, with the remaining amount coming from fruit, nuts, and/or whole grains. To fit those foods within your 40-gram carb allotment, you'll need serious portion control.
Both plans also include three servings of protein (each 4 to 6 ounces) and three servings of dietary fat, including foods like butter, salad dressings, and olive oil. Once you're past the induction phase, you start adding 5 to 10 grams of carbohydrate at a time until you find your carb threshold.
The shift from ketosis (hardly mentioned today on the Atkins diet) to net carbs allowed more vegetables and other plant-based carbohydrates into the plan (good) but also opened the floodgates for low-carb processed junk foods (not good). Of note, when you subtract fiber content, most green vegetables contain very few carbohydrates.
Today, you can buy a huge array of Atkins shakes, snacks, meal replacement bars, frozen entrees, and even weekly or monthly meal-delivery kits on their website. They offer low-carb versions of comfort foods like Chocolate Peanut Candies, Mac and Cheese, a Stone-Fired Pepperoni Pizza, and Meat Lasagna.
Many of these snacks contain poor-quality ingredients, including artificial colors and sucralose, an artificial sweetener that studies show adversely affects your gut microbiome, increasing insulin resistance. Other options, including their frozen entrees, contain the top food sensitivities many people have issues with, like gluten, dairy, soy, eggs, and peanuts as well as junk oils, like soybean oil.
Simply put, among this wide array of processed foods are included lots of low-carb junk foods—bad news for your gut and overall health. Besides increasing inflammation, they can trigger leaky gut, insulin resistance, and other issues that will eventually stall your fat loss as they sabotage your health.
In all fairness, you can do these plans without eating all those processed foods, although (let's face it!) convenience and cravings mean you'll likely be tempted to try them. And they tap into that weakness for "cheating" by making these options easily available. Who would refuse comfort food that is "compliant" with a diet? You can have your cake and eat it too, literally. I call this pseudo-dieting. Even then, eating potentially reactive foods like dairy (which is allowed from the very beginning on Atkins) can either aggravate or trigger food sensitivities ("no bueno").
Mistakes people make on the keto diet.
Tapping into consumers' desire to glean the benefits of ketosis right this minute—or in the next 30 minutes—manufacturers have created powders and other supplements that promise you can enjoy your favorite foods and still get into ketosis. These supplements—called exogenous ketones—aren't necessarily bad, but neither are they a free pass to indulge and then effortlessly shift into ketosis.
Then you've got "keto-approved" junk foods like cookies, candy, and bread that promise to keep you in ketosis even as you indulge in your favorite comfort foods. The flip side is ketogenic diets that include almost no plant foods, focusing instead on meat, meat, and more meat. Bring on the bacon. Slather your steak in butter. Who needs vegetables? (Hint: You do!) Ketogenic diets are a practical invitation for vegetable-phobic people, and when you skip out on gut-healing plant foods, you create microbiome mayhem.
Ultimately, poorly designed ketogenic plans become hyper-fixated on a single issue, like counting carbs or getting enough fat. Doing that neglects other highly important factors, like nutrient density and eating whole, unprocessed foods that will have a positive impact on gut and overall health.
How does the keto diet affect your hormones?
As you eliminate blood-sugar-elevating carbohydrates, you stabilize blood sugar levels and lower insulin levels, subsequently benefiting other hormones. At least theoretically that should happen.
Unfortunately, that path isn't so clear-cut and will differ among individuals. The transition to a ketogenic diet might also differently affect hormones than maintaining the plan long-term. Hormones are complicated, and other factors beyond diet—including sleep quality, stress levels, circadian rhythm nutrient status, and your overall health—dramatically affect whether they become balanced or unbalanced.
Take your stress hormone cortisol: It stays highest in the morning and gradually tapers throughout the day. Measuring cortisol in the morning might yield an entirely different result from testing in the evening. Researchers speculate ketogenic diets might raise this stress hormone, but many other factors also come into play here that may have nothing to do with your diet.
Research about ketogenic diets and hormonal balances can become complicated and inconclusive. While it feels tempting to say any well-designed diet plan can optimize hormonal levels, the truth isn't always so linear or clear-cut. Take these three hormones:
1. How the keto diet affects insulin.
Research here is conflicting. While you might think reducing insulin-triggering carbohydrate foods would improve insulin sensitivity, that isn't always the case. Rodent studies found at least in the short-term, ketogenic diets increased glucose intolerance and insulin resistance. Researchers speculate part of this insulin resistance occurs because of keto-adaptation, and once your body adjusts to ketosis, you become more insulin sensitive. Your mileage will vary, of course, and I believe going too low-carb could create these and other potential dangers.
2. How the keto diet affects ghrelin.
Many dieters complain that hunger sabotages their success. Ghrelin is your hunger hormone that tells you to eat. Research shows ketogenic diets suppress ghrelin, keeping you fuller longer. That makes sense: When you're eating sufficient dietary fat and calories, you're unlikely to be hungry.
3. How the keto diet affects growth hormone.
If you lift weights on a ketogenic diet, you might fear losing muscle mass taking in lower amounts of protein. That doesn't seem to be the case since your body preferentially utilizes fat rather than protein during ketosis. Growth hormone, an anabolic hormone sometimes called your fountain-of-youth hormone because it keeps you lean and toned, plays a major role in regulating muscle growth and development, stimulating muscle protein synthesis. Researchers find a very-low carbohydrate diet with sufficient protein does not affect growth hormone levels, at least in the short-term. If you're a regular lifter, you might want to consider slightly increasing your protein intake during workout days and supplementing with a branched-chain amino acid (BCAA) supplement. Cyclical keto, where you would eat a higher-carbohydrate diet during your workout days, also makes for a smart strategy to maintain muscle.
What really matters here is how you feel when eating a particular way. Your mood, energy levels, lab results, and mental sharpness (to name a few) are powerful indicators of whether a diet works for you both short- and long-term. Body awareness is key as well as not following a specific diet because you think it's the "right" diet to follow. Listen to your body. And most importantly, if you feel off, seek the help of a functional medicine practitioner to assist you in uncovering the root cause of your malaise or diet resistance. Sometimes all it takes is a few small tweaks to improve your health.
Does the keto diet make sense for everyone?
Just because your favorite celebrity endorses a program doesn't mean you should try it. No plan works for everyone, and that goes double for ketogenic diets. As I mentioned before, while they can initially create fat loss, ketogenic diets were never designed to help you lose weight. Especially if you're eating too many calories—very possible on a high-fat ketogenic diet—you can be in ketosis and not lose weight (or even gain weight). Likewise, many people lose weight just fine without ever "going keto."
If you're considering a ketogenic diet for other reasons—such as to prevent disease risk or to have more energy and boost your brain power—I strongly suggest reading what I have to say next about the pros and cons of doing this plan and asking yourself these questions:
- What are your short-term and long-term goals?
- Can you realistically cut out healthier higher-carbohydrate foods (sometimes including berries and other fruit, legumes, and non-gluten grains) for a period of time?
- Are you prepared to work through "keto flu" and other potential drawbacks as your body shifts from glucose to fat (ketones) as its dominant fuel source?
- Can your body handle higher amounts of dietary fat? (To make this process easier, I recommend my patients gradually increase their fat intake. Your digestive enzymes need time to ramp up to be able to handle the higher fat content in your digestive tract, or it can cause unpleasant gas, bloating, and diarrhea.) Remember: If the thought of eating higher-fat foods like steak or avocado doesn't appeal to you, keto probably isn't for you.
- Can you handle potential social restrictions on this plan, such as not being able to partake in certain foods or drinks (alcohol) your friends enjoy?
- Can you realistically stick with a high-fat ketogenic diet long-term?
Yes, you can do a ketogenic diet in a healthy way, but doing so demands dedication, planning, and knowing exactly how to do it correctly. Too often, I see patients get keto wrong…with potentially disastrous results.
What are the pros of the ketogenic diet?
1. The keto diet is satiating.
Eating healthy fats and moderate protein keeps you satiated, meaning you eat less overall. This also allows for a variety of satisfying foods. One drawback of many diets is that people get hungry and succumb to their favorite "forbidden" foods. That's less likely to happen on a ketogenic diet.
2. The keto diet is anti-inflammatory.
A well-designed keto diet cuts out unhealthy foods including sugary, processed gut-wrecking foods.
3. The keto diet is gut-healing.
Combined with plenty of plant foods, keto done the right way is a great way to heal your gut.
4. The keto diet can improve energy and clarity.
After the transition to utilizing ketones for fuel, many people report feeling better, having more energy, and experience improved mental clarity.
5. The keto diet can help you lose weight.
You will probably lose weight on the plan and get other health benefits.
These are the cons of doing the keto diet:
1. The keto diet is limiting.
If you need a lot of variety in your meal plans, keto might leave you feeling limited and bored.
2. The keto diet can contain too much fat for some.
Some people don't do well eating the high amounts of dietary fat a ketogenic diet requires. Researchers debate whether humans are designed to digest these high amounts of fat.
3. The keto diet can be a social bummer.
Sticking with the plan might be challenging during vacations, social engagements, and other times keto-approved foods aren't available.
4. The keto diet can result in the keto "flu."
Even if you take the right precautions like optimizing electrolytes, keto flu as you transition into utilizing ketones for fuel can be intense enough to turn some people off keto diets.
5. The keto diet can get in the way of long-term weight loss.
If you're using ketosis for weight loss, you may see initial results, but eating too many calories from any food can stall fat loss or make you gain weight.
How to go keto.
Well aware of potential limitations, like keto flu (discussed below) and the compromises you have to make on a restrictive eating plan, you're ready to give keto a try. I've talked about the wrong way to do it, but how can you intelligently get into ketosis and get all of its benefits, including promoting great gut health?
1. Eat low-glycemic plant foods.
You can still eat plenty of healthy dietary fats and also include gut-healing foods like leafy and cruciferous greens, prebiotic-rich foods like garlic and dandelion greens, and probiotic rock stars including kimchi and unpasteurized sauerkraut. Even with a daily 50-gram carb allowance, you can find a lot of anti-inflammatory, gut-supporting foods.
2. Optimize electrolytes.
Electrolyte imbalances become a chief culprit with keto flu. Focus on mineral-rich foods, including avocado, nuts, seeds, and leafy greens to get magnesium, potassium, and other minerals. You might also consider a no-sugar-added electrolyte supplement formula. And sprinkle Himalayan sea salt onto your food.
3. Choose the highest-quality animal meats.
Wild-caught fish, grass-fed beef, wild game (like buffalo and elk), free-range organic poultry, and (if you aren't intolerant) pasture-raised eggs are your best bets for quality fats including anti-inflammatory omega-3 fatty acids.
4. Remember that calories count.
Eating a 5,000-calorie diet high in fat will certainly put you in ketosis, but you probably won't lose weight because those excessive calories have to go somewhere. You needn't be as adamant about calories doing a ketogenic diet, but they do still matter. Drizzling 500 calories of MCT oil or butter onto your steak will probably get you into ketosis, but the scales aren't going to provide you much love. However, having the right amount of extra fat in the diet while keeping starchy carbohydrates low will make you into a fat-burning machine.
5. Ketosis is a tool, not a way of life.
Feel free to practice cyclical ketosis (maybe doing a ketogenic diet five days a week and going higher in healthy carbs the other two days) or whatever works for you. I've never heard an expert say you should be in ketosis 24/7, and militantly sticking with this plan can ultimately stall your goals. Once you're in a state of ketosis, you can transition to a more flexible ketogenic plan. You can rotate complex carbs, like sweet potatoes, pumpkin, and butternut squash, into the diet every three to four days to maintain your glycogen stores if you work out and lift weights regularly.
How do you know if you're in a state of ketosis?
Some people just "know" they are in ketosis. For others, they want more concrete proof. Signs you're in ketosis include weight loss, a euphoric feeling that improves thinking and cognition, more energy, mental sharpness, and even moods, with fewer spikes and crashes in your blood sugar levels that lead to mood swings, lethargy, and other issues.
You've got to earn those benefits. They usually occur only once you're keto-adapted, which might take days or weeks. In the interim, you might experience bad breath and the keto flu (more on that in a second), which are less-than-pleasant, though usually temporary.
If you absolutely want to know how your body is utilizing ketones, you have three ways to do so:
1. A ketone meter.
This device measures ketone levels by determining your blood levels of the ketone beta-hydroxybutyrate (BHB).
2. Ketone strips.
If pricking your finger regularly isn't for you, you can also use ketone strips, which measure ketones in your urine. Some critics argue they aren't as accurate as checking blood levels, but they can provide some indication of whether you're in ketosis, they're less expensive than glucose meters, and you don't have to prick your finger multiple times daily.
3. Breath analyzer.
This device measures the amount of acetone (another ketone) you release in your breath when you are in ketosis. (Acetone is also the ketone responsible for bad breath when you're in ketosis.) There are a number of kits on the market. One study showed they are as effective as ketone strips for testing ketone levels, but critics argue both have drawbacks including testing for only one specific ketone.
What is keto flu (and how do you avoid it)?
You're now gung-ho on ketosis, ready to get started, and you jump right in full-on. Within the first few days, you start feeling worse than you have felt in a long time.
Headaches, fatigue, brain fog, nausea, bad sleep, and a propensity to want to lie on the couch and watch Netflix marathons rather than hit the gym: not a recipe for a fun weekend, huh? Wait a second; you thought ketosis was the answer to your problems, and now it's created new ones?
Those are some of the signs of keto "flu." You're snappy at your co-workers, your sleep becomes terrible, and you might even feel lightheaded.
Unpleasant as these sound—and they are—rest assured, these symptoms pass: sometimes in a few days, other times longer. But while they occur, they can suck.
For some people, keto flu hits hard and makes the first few days of a ketogenic diet practically unbearable. Others breeze through it as their mitochondria transition into utilizing ketones as fuel.
As your body adapts, hormonal fluctuations can create keto flu; so can electrolyte imbalances. I strongly recommend replenishing sodium and other minerals you're losing, along with water weight, with a sugar-free (not artificially sweetened) electrolyte solution or trace minerals during the first few days on a ketogenic diet.
Here are a few ways to restore nutrient levels and minimize the symptoms of keto flu:
- Look for a no-sugar-added, professionally designed electrolyte formula.
- Sip mineral-rich bone broth.
- Eat plenty of nutrient-rich foods like avocado, nuts, seeds, and vegetables, which can also help replenish those nutrient levels.
- Take a broad-spectrum, high-quality multivitamin-mineral formula.
- Use a mineral-rich salt like Himalayan sea salt.
- Take Epsom salt baths to replenish your body's biggest detox mineral—magnesium.
If you're doing those things and keto flu still hijacks your overall well-being, slightly increase your carbohydrate intake. As I've mentioned, some people can handle more nutrient-dense carbohydrates and still remain in ketosis. The point is to be flexible, not dogmatic. If you're miserable, let your body ease into ketosis more slowly.
The new ketogenic diet: How to do keto in a healthy way.
While a ketogenic diet (or the Atkins diet done intelligently) can be healthy and create results, too many people make mistakes that can derail their long-term progress on these plans. In my practice, where I work with patients on gut-healing (you can get my free kickstart guide to gut-healing here), I've found these seven strategies will help you design and maintain a healthier ketogenic diet plan:
1. It's all in the balance.
Dousing your steak with butter, swigging MCT oil out of the bottle, and putting grass-fed butter and MCT oil into your coffee may be more fat that your body can handle, actually leading to the opposite effect than intended—inflammation. Even on a high-fat diet, too much dietary fat can—and often will—stall fat loss. Dial down that excess dietary fat and include more fiber-rich vegetables, berries, legumes, and non-gluten grains for a healthier, more diverse gut microbiome to keep your weight within a healthy range.
2. You can fit plenty of nutrient-dense carbs into your keto plan.
I've never had a patient who ate so much broccoli she got knocked out of ketosis. Once you're getting sufficient dietary fat, you can incorporate tons of leafy and cruciferous vegetables, low-sugar fruit like berries and avocado, and even some starches like quinoa into your ketogenic plan. Your mileage may vary, of course, but even focusing on low-sugar vegetables will add an array of key nutrients to your meals.
3. Skip the processed stuff.
Ketogenic diets often fall into the same processed-food trap as Atkins. Today you'll find keto bread, cookies, and pasta. You'll find exogenous ketone supplements that promise you can get into ketosis in 30 minutes. Don't fall for the hype: Eating a whole foods diet high in quality fats but also nutrient-dense plant foods creates the best avenue to get you into ketosis and promote health.
4. Be cautious about food sensitivities.
As the Atkins diet makes abundantly clear, problem foods like gluten and dairy can slip into the strictest low-carb or keto plans. I often see patients "doing keto" with massive amounts of cheese or processed meats full of fillers, which is a terrible idea. These potential top food sensitivities increase inflammation and create problems with gut permeability, leading to leaky gut syndrome.
5. Increase gut-healing foods.
Overemphasizing fatty animal foods and neglecting nutrient-dense plant foods in your meals can wreak havoc on your microbiome. Even on a strict keto plan, you've got lots of room to add fiber-rich foods, prebiotic foods like raw Jerusalem artichoke and dandelion greens, and fermented foods, including kimchi and unpasteurized sauerkraut.
6. The wrong fats create more harm than good.
Fat quantity matters with keto diets, but so does quality. Omega-6 fatty acids, prevalent in popular keto foods like grain-fed beef, farmed salmon, vegetable oils, and roasted nuts and seeds increase inflammation that hijacks your fat-loss plans and promotes systemic disease. Nix those common offenders and focus on foods rich in omega-3 fatty acids, including grass-fed beef, wild-caught fish, freshly ground flaxseed, and (if you're not sensitive) omega-3-enriched organic pasture-raised eggs.
7. Stop glorifying keto as some sort of magical state.
Being in ketosis can help you feel more alert, avoid sugar crashes that steal your energy, and possibly let you reach your goal weight. I say possibly because it doesn't work for everyone. If you're eating too many inflammatory calories you won't lose weight, and furthermore, some people get bored with the lack of variety on keto diets. That's where eating more complex carbs can rescue the plan. Try cyclical ketosis.
8. Be flexible. Get cyclical.
Cyclical ketosis means you're sometimes in ketosis and sometimes aren't. A few days each week—the night before workout days to build glycogen stores in your muscles—try increasing your intake of berries, higher complex carb veggies (like sweet potatoes), and non-gluten grains. It might knock you out of ketosis temporarily, but it also provides a wealth of nutrients to keep you lean, healthy, and happy. This is also called flexible ketosis, which creates metabolic flexibility—the holy grail of metabolism management. I've also talked about cycling ketosis with intermittent fasting, which provides a win-win strategy to reach your health goals.
What's it actually like to go keto? One registered dietitian shares her personal experience.
And are you ready to learn more about how to unlock the power of food to heal your body, prevent disease & achieve optimal health? Register now for our FREE web class with nutrition expert Kelly LeVeque.


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100% Crinkle Rayon
Features: Coconut Button Front, Short Sleeves, Six decorative long pleats down from the top of blouse that stop under the bust, Eight long pleats on the back mirror the front pleats in length.
Color: Black, White
Care: Hand Wash Cold or Dry Clean. Lay flat to Dry. Do not place item in hot dryer as it will shrink.
BATIK fabric can vary in tone and shades, so expect that when you purchase this item. Due to the nature of this handmade fabric it can have irregularities such as small smears, spots or smudges. This is in no way considered a fabric flaw. If there is a large pattern, placement of the pattern will vary.
~Sizes 4X, 5X & 6X we + $3.00 to the price
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Baracoa Julie Blouse
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[Others] Windows 7 Ultimate Multilanguage (Updated 12.10.2010)
Posted by download in Software on 20-10-2010
Windows 7 Ultimate Multilanguage (Updated 10.10.2010) | 4.05 GB
Genre: Operating System
Windows 7 Ultimate is the most versatile and powerful edition of Windows 7. It combines remarkable ease-of-use with the entertainment features of Home Premium and the business capabilities of Professional, including the ability to run many Windows XP productivity programs in Windows XP Mode. For added security, you can encrypt your data with BitLocker and BitLocker-To-Go. And for extra flexibility, you can work in any of 35 languages. Get it all with Windows 7 Ultimate.
FULLY UPDATABLE with Windows Update.
Installation is in English but you can change language afterwards to any of this
list via Windows Multilingual User Interface (MUI)
* Arabic
* Brazilian Portuguese
* Bulgarian
* Chinese Simplified
* Chinese Traditional - Hong Kong
* Croatian
* Czech
* Danish
* Dutch
* English
* Estonian
* Finnish
* French
* German
* Greek
* Hebrew
* Hindi
* Hungarian
* Italian
* Japanese
* Korean
* Lithuanian
* Norwegian
* Polish
* Portuguese
* Romanian
* Russian
* Serbian Latin
* Slovak
* Slovenian
* Spanish
* Swedish
* Thai
* Turkish
* Ukrainian
Additional requirements to use certain features:
* Internet access (fees may apply)
* Depending on resolution, video playback may require additional memory and
advanced graphics hardware
* For some Windows Media Center functionality a TV tuner and additional hardware
may be required
* Windows Touch and Tablet PCs require specific hardware
* HomeGroup requires a network and PCs running Windows 7
* DVD/CD authoring requires a compatible optical drive
* BitLocker requires Trusted Platform Module (TPM) 1.2
* BitLocker To Go requires a USB flash drive
* Windows XP Mode requires an additional 1 GB of RAM, an additional 15 GB of
available hard disk space, and a processor capable of hardware virtualization
with Intel VT or AMD-V turned on
* Music and sound require audio output
Product functionality and graphics may vary based on your system configuration.
Some features may require advanced or additional hardware.
Windows 7 Ultimate is the nonplus ultra edition of the Windows 7 operating
system as it is the only edition of Windows 7 that is feature complete. All
other editions with the exception of Windows 7 Enterprise which is Windows 7
Ultimate branded differently lack features that are included in Windows 7
Ultimate. It combines remarkable ease-of-use with the entertainment features of
Home Premium and the business capabilities of Professional, including the
ability to run many Windows XP productivity programs in Windows XP Mode. For
added security, you can encrypt your data with BitLocker and BitLocker To Go.
And for extra flexibility, you can work in any of 35 languages. Get it all with
Windows 7 Ultimate.
- Download and extract using WinRAR.
- Use Nero or other burning app to burn the ISO image
- Burning speed should not be faster than 4x. Otherwise, it might not work.
- Restart your computer.
- Make sure you have selected your DVD-ROM/RW drive as a first boot device.
* Enter the BIOS pressing the DEL button, set the option, insert your Windows 7
installation and restart computer.
- The black screen will appear (image 01).
- Press any key to boot from CD or DVD.. (by pressing the key you are entering
the setup)
- Select your language, time and currency and keyboard input (optionaly)
- Click install now
- Choose your edition (x86 is 32-bit, x64 is 64-bit) depending of CPU type you
*Choose x64 if you have 64-bit processor.
- Click "I accept".
- Click "Custom" (advanced).
- Choose your partition/hdd drive where Win7 should be installed and click
*You might get some error if you have two or more hard disks with different
connectors (ATA and SATA).
If you get an error, turn off one of your hard disks and repeat the whole
- After formatting, setup will continue automaticly and it will finish after 15
-30 min.
- Next step would be username
- Type your password (if you want).
- When you get the screen for CD-KEY just ignore it leaving blank.
*Uncheck the box for automaticly activation and click next.
- Choose the third option for next step.
- Select your time zone.
- Select your current location (Home is recommended).
- The black CMD windows will appear. Wait a few seconds until computers restares
once again.
- And that would be all about installation. You are in Windows now.
It is not required, because it is OEM. Windows will be premanently activated.
However, it is well known that there is some problems with DELL and HP machines.
So if you have issues with pre-activation you will be forced to some activator
to activate Windows 7.
Folder link:
If you like my thread, please replay to keep topic live.
Thanks for download. ^^
Best regard!
If you like my thread, please replay to keep topic live.
Thanks for download. ^^
Best regard!


text:
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Mom of dead Florida teen sends birthday message, promises to fight bullying
(CNN) — Rebecca Sedwick should be 13 now. She should be enjoying the birthday cupcakes and ice cream her mom planned for her.
But Rebecca will never know what it's like to be a teenager. She killed herself last month, jumping off a silo after she was tormented by bullying.
Her mother, Tricia Norman, posted a birthday message to Rebecca on Facebook on what would have been her 13th birthday Saturday.
"I remember so clearly the moment you were born. I knew I was gifted with a precious life and every moment since, I did my very best to protect you and now I feel like I failed that very important job that God gave me because He took you from me way too soon," Norman wrote.
"I am doing my very best to make sure that other parents are made aware of how serious of a problem bullying is and I hope you are proud of me and satisfied with my progress. I am also working hard to make sure those that wronged you pay the price for what they did to you!!"
Over a boy?
Rebecca and one of her alleged bullies were once friends, but they both had feelings for the same boy, police said. It soured their relationship.
In November 2012, the bullying began, Judd said, and it expanded beyond the initial tensions between the two girls.
Police arrested a second suspect accused of intensely bullying Rebecca, and they also confiscated the laptops and cell phones of 15 girls at Crystal Lake Middle School, which Rebecca had attended.
They found a barrage of horrible messages:
"nobody cares about u"
"i hate u"
"you seriously deserve to die"
Rebecca apparently gave up on herself, Polk County Sheriff Grady Judd said. "Rebecca wasn't attacking back. She appeared to be beat down."
But Rebecca's suffering was no secret at her school. Teachers saw her in tears. In December, she was hospitalized after slitting her wrists.
Her school started a campaign against bullying, giving talks before the student body to discourage it.
The night before her deadly plunge, she sent a message to a boy she met on Facebook: "I'm jumping. I can't take it anymore."
A suspect's defense
Two girls have been charged with aggravated stalking in Rebecca's case: 14-year-old Guadalupe Shaw and 12-year-old Kaitlyn Roman.
CNN does not typically identify minors who are charged as juveniles, but the network is doing so in this case because their identities have been publicized by law enforcement and have received extensive publicity in their local media.
Weeks after Rebecca leaped to her death, a potentially incriminating message appeared on Guadalupe's Facebook page:
"Yes IK I bullied REBECCA nd she killed her self but IDGAF," the message read. Judd said the online vernacular meant: "I don't give a (expletive)."
The sheriff called in Guadalupe and her family about the post. Police arrested the daughter.
But Guadalupe's father, Jose, told CNN's "New Day" last week that his daughter couldn't have been the one to post that message.
The father had just finished watching the news on TV when he found her asleep and sent her to bed. It was about that time that the message landed on Facebook, he said.
"I grabbed the computer and took it to my room, and the only other thing she could have used to send this message was my cell phone, and my cell phone is always with me," he said.
He said he suspects someone hacked her account.
But the sheriff said he doubts that. Judd said investigators don't believe the teen's Facebook account was compromised, Judd said.
Mother of teen suspect arrested
Not long after Guadalupe's arrest, her mother was arrested on suspicion of child abuse and child neglect, authorities said Friday.
Judd said 30-year-old Vivian Vosburg was arrested Friday afternoon.
The sheriff emphasized that Vosburg's charges are not related to those of her daughter and the other young suspect in Rebecca's case.
Vosburg's arrest came after authorities received tips from residents that she might have been involved in beating children, Judd said. A minute-long video clip Judd played at a Friday press conference showed a woman, whom he identified as Vosburg, punching two boys with her fist while shouting profanities.
Judd said the mother first argued the beating was an accident but then said it "got out of hand" partly because she was having a bad day.
The video had been posted to the Internet and has since been taken down. It wasn't immediately clear who took the video or when and where it was taken.
By AnneClaire Stapleton and Holly Yan, CNN
CNN's Kim Segal, John Couwels and Ben Brumfield contributed to this report.
™ & © 2013 Cable News Network, Inc., a Time Warner Company. All rights reserved.


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When a pushy 7-foot alligator tried to break through a chain-link fence onto the Clermont Middle School campus on Thursday, Lake County mom Jessica McGregor took charge.
McGregor, who's also a Lake County deputy, didn't want to wait nearly two hours for a distant trapper to show up and cart the offending party off to his destiny as an expensive purse. Especially when the final bell of the school day was ringing and parents were picking up students.
"I've lived in Lake County my whole life. Back in the day, you had these things come up on your land, and you just caught 'em up and threw 'em back in the nearest watering hole," said Jessica, 29.
"You didn't feel the need to waste anybody's time."
No, of course not. Shooting is a quick and effective disposal option, but it's so messy. Not to mention that it freaks out parents and sends students home screaming.
"Kids walk right down that sidewalk by the fence and it was slashed open in some places. I didn't want to risk the gator getting scared and breaking through the fence and getting into traffic on Pitt Street or grabbing a kid," she said.
So the mother of two daughters — one pre-schooler and a toddler — fetched 30 feet of rope, tied a noose and lassoed the would-be intruder.
She dragged him out of bushes where he'd hidden and hung onto him when he tried to make a break for the retention pond from which he likely came.
"I got him turned around and he started to spin and flop and jump. Once he got tired, he just laid there and wiggled his tail. I threw the rope over him and dropped down with my knees behind his front legs," she said. "He jerked around a little bit and just gave up."
Jessica got her hands around the creature's snout to keep his jaws closed and pulled his head up. She taped up his jaws and stood up.
While all this was going on Thursday afternoon, a Clermont police officer who had been called to the scene watched from a safe distance.
"He told me straight up, 'I have no idea how to handle alligators.' I said, 'That's OK. You wait till I get him ready,'" Jessica said.
The Clermont officer proved useful in keeping gawkers away. Well, except for one.
"A guy on a moped was trying to take a picture. I'm like, 'Really dude? You need to leave — I don't need a distraction,' " Jessica said.
Indeed. Wrestling an obviously ticked off prehistoric crocodilian requires focus.
Jessica said she learned this particular skill from her brother Evan Bailey, who works as a clerk in the sheriff's records department and who is hoping to land a job as a deputy.
His reaction when he heard of his sister's exploit: "Why didn't you call me?" Yeah. Clearly, this is not a family that worries about the retention of limbs and digits. They don't have to ask who won because they already know.
The pair used to capture alligators for fun as they were growing up off Oswalt Road south of Clermont back when U.S. Highway 27 was two lanes.
"I wanted to be with my brother, so I had to be tough," Jessica said.
Her mother used to get annoyed when they proudly dragged their catch up to the front door. "You can't just catch those and bring them home," her very practical mom would patiently explain.
Now that Jessica is a mother with children of her own, the first thing she's going to do when the girls get big enough is initiate them into the delights of gator wrestling, right? Maybe they could start with a 3-footer and a snazzy pink noose. They'd have the best show-and-tell at Clermont Elementary, yes?
"Eh, no," Jessica said emphatically. "No way."
email@example.com. Lauren invites you to send her a friend request on Facebook at http://www.facebook.com/laurenonlake.


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On DVD
Paranormal Activity
- No Rating Available
Movie Review
Some people have bad dreams. Some even have night terrors. But both of those would be a welcome break for Katie. Since she was 8 she's had what amounts to an evil spirit siphoning off her slumber.
Nobody else has actually seen this thing or shared in Katie's horrors. But she's convinced that a demonic boogieman burned her house down when she was a kid. And since then she's suffered with nightmares and had a recurring sense of a shadowy figure lurking at the foot of her bed.
Of course, the now twentysomething Katie neglected to mention any of that to her boyfriend Micah before he moved in. (How do you bring up the topic of a demonic entity that lounges around in your bedroom?) Even after he finds out, though, her knucklehead beau doesn't seem to mind all that much. To him, the stories are just a great excuse to go out and buy a cool video camera so he can try to capture shadowy thumps and bumps in the night. Not that he really believes in any of this stuff.
Katie, however, believes. And she gets a bit frantic after a visiting psychic reports that negative energy or attempts at poltergeist communication could make things worse. So Katie begs Micah to drop the late-night videoing.
It's too late.
Micah's already recorded the bedroom door moving all on its own at 2 a.m. And he's getting excited. He's determined to "solve the problem." So it's full steam ahead on the paranormal express.
Positive Elements
In spite of some of his goofy choices, it's apparent that Micah has strong feelings of protection and love for his girlfriend. As their situation becomes progressively more dangerous, he puts his wellbeing (and eventually his life) on the line to stand by Katie and save her from her spiritual stalker.
Spiritual Content
The whole premise of Paranormal Activity revolves around dark supernatural happenings taking place in a young couple's home. The frightened pair never turns to the church or God for help, however. Instead, Micah and Katie consult a professional psychic who professes to be an expert in hauntings perpetrated by "human spirits."
The psychic says he quickly senses that the threat is demonic in nature. And that's when he warns Katie not to "encourage" it by giving it any attention. He strongly states that using such "communication" tools as Ouija boards might have disastrous results.
Katie listens and takes the advice to heart. Micah doesn't. He pledges to obey Katie's new rules about dealing with the demon, and his oath ends with, "So help me God!" But he's already borrowed a Ouija board, so the damage is already done. (Its pointer ultimately begins to move on its own and it bursts into flames.)
Katie talks of praying as a child that the demon would go away. Almost catatonic, she clutches a small wooden cross so tightly that her hand bleeds.
Sexual Content
Katie wears a number of formfitting tank tops and T-shirts (with lightweight shorts) in and out of bed. She reveals cleavage on a number of occasions. Micah wears a T-shirt and boxers to bed.
Early on, Micah tries to tempt Katie into performing a striptease and having sex with him on-camera, but she refuses his advances. He does fire up the camera after having sex—he is shirtless and she has the sheet pulled up over her chest. We see them kiss several times. They spoon as they sleep. Micah zooms the camera in on Katie's clothed backside as she walks up a staircase. And he tries to peek into the bathroom with it as she's sitting on the toilet. (She slams the door.)
A few illustrations in a book on demonology are of horned creatures with bare female breasts.
Violent Content
Doors bang and heavy things thump and crash through a variety of jump scenes, but the violence connected to all the smashing and screaming is, with one exception, out of the camera's frame. That exception involves Micah being picked up and thrown through a door.
In other cases we see the results of the offscreen thumps and shrieks. After being dragged out of the room by an invisible presence, for instance, Katie lifts her shirt to reveal teeth marks on her lower back. We also see her in a T-shirt covered in blood.
Crude or Profane Language
Close to 40 f-words. A dozen s-words. "D‑‑n," "a‑‑" and "h‑‑‑" pop up. God's and Jesus' names are each misused about a half-dozen times. (God's is combined once with "d‑‑n.")
Drug and Alcohol Content
Other Negative Elements
Back in 1999 a little independent horror flick called The Blair Witch Project took moviegoers by surprise. That shaky-handed, one-camera pseudo docu-thriller was presented as an amateur movie project made by three students who supposedly disappeared during its making. The film itself was mediocre. But the viral popularity that sprung from its groundbreaking use of the Internet—including a Web campaign that suggested the footage it contained was the real deal—made the little film into a mega-blockbuster.
Paranormal Activity has very clearly pulled its filming and distribution strategy from that same successful playbook.
Reportedly shot by writer/director Oren Peli in his own house on a miniscule budget of only $15,000 (Blair Witch came in at $60,000), the mostly ad-libbed piece was created in a week. When the big studio boys picked it up, they were intent on re-shooting something more polished for the theatrical run. But after test-screening the original, the audience's gasping reaction changed their minds.
That led to midnight-only showings of the pic in a handful of college towns. And Internet blitzes on Facebook pages and Twitter. Voilà, box office gold scraped from the sheer face of the cultural cliff. Impressed, an executive from a rival studio told Deadline Hollywood, "Look out, cuz there's a freight train coming, and Paramount is going to make a TON of cash on this pickup. Cuz they ain't spending anything on it, and who knows where the ceiling is!"
Considering the fact that this slowly paced, one camera, low-budgeter eschews CGI special effects for long minutes spent watching the two central characters sleep (Coming next summer! Grass grows in Vermont!), its preternatural popularity may seem totally unbelievable. In fact, on paper it feels, er, yawn-inducing at best.
But the simplicity of the presentation somehow works as it plucks at viewers' primal fears. The claustrophobic feel of a little tripod-bound camera watching two defenseless people—separated from the evil supernatural happenings around them by only a thin cotton sheet—delivers a very visceral creepiness.
That doesn't, however, translate to: "Wrangle up the whippersnappers, Ma. We're goin' to an old-time skeery flick!" Because in spite of the lack of Saw-style gore, this is still a pretty messy R-rater. We are dealing with demonic stuff here, after all. And the frequently exploding f-bombs are dropped with the careless abandon of a world war.
Would Hitchcock, were he directing now, have laced The Birds with bombastic obscenities like that? I can only hope not.
Pro-social Content
Objectionable Content
Summary Advisory
Plot Summary
Christian Beliefs
Other Belief Systems
Discussion Topics
Additional Comments/Notes
Episode Reviews
Readability Age Range
Katie Featherston as Katie; Micah Sloat as Micah
Oren Peli ( )
Paramount Pictures
Record Label
In Theaters
September 25, 2009
On Video
December 29, 2009


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Installation Guides
|Tile & Shake
|XD Products
|Villa Tile
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|The instructions and drawings included in the DECRA Installation Guides are intended only as a guide for the installation of DECRA Roofing Systems. The materials and methods specified help maintain the overall integrity of the roofing system. These instructions are not intended to address all aspects of roofing installation; a quality installation is ultimately dependent upon the workmanship of the roofing contractor. Information regarding alternative situations not covered in these instructions can be obtained by contacting DECRA Roofing Systems.


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text:
Monday, May 6, 2013 2:00 AM
Pittsburg, KS
A collaboration between Pittsburg State University and a local agency for victims of domestic violence, sexual assault and stalking is paying big dividends.
Brooke Powell, a victims advocate for Safehouse, said having an office on campus, combined with renewed education efforts, have allowed her to serve a growing number of people.
"The number of victims I've seen from the campus community has tripled since 2011," Powell said.
Powell credited that increase to better awareness of the services available, education about the various forms of domestic violence and sexual assault and having a convenient, on-campus location to serve the campus community.
"I don't believe there's a greater incidence of abuse," Powell said, "but more victims are becoming aware that there is help available."
Powell said part of her work involves educating students and others in the campus community about what abuse is.
"At its basic level, abuse comes down to the perpetrator wanting power and control," Powell said. "A lot of people think that abuse is just physical, but it can be verbal and emotional, as well."
The victims may be among the last to recognize the problem.
"I've given presentations on campus and afterward had someone come up to me and say, 'My gosh! I've been living that!'" Powell said.
J.T. Knoll, wellness and prevention coordinator, said Powell also coordinates Students for Violence Prevention (SVP), a student peer-education group.
"Students talking to their peers is one of the most effective and powerful ways to get the message across to other students," Knoll said. "SVP has done a great job this past year and some of the credit for our ability to increase service to victims of sexual violence and stalking should go to them, as well."
Steve Erwin, associate vice president for campus life and auxiliary services, said the relationship with Safehouse and the opening of an office on campus grew out of the university's history of working with the community and established community organizations.
"We actually came upon the idea to collaborate with Safehouse because we had successfully collaborated with SEK-CAP on SafeRide," Erwin said.
Knoll added that Safehouse executive director, Rebecca Brubaker, was very excited about the collaboration, because she believed having an advocate on campus would increase the number of students getting support and guidance.
Erwin said working with Safehouse allows the university to have a trained, part-time professional on campus to serve students at a relatively small cost.
"It is a win for the university and a win for Safehouse," Erwin said. "But most importantly, it is a win for students and others on campus whose lives are improved through the services Safehouse offers.
Erwin said growth of the campus Safehouse office was slow, at first.
"Since Brook came in 2011, we've seen the office take on a new life," Erwin said.
PSU's success with the Safehouse office on campus is getting noticed around the state.
"I presented at the Governor's Victims' Rights Conference in early April and the room was full," Powell said. "There were representatives from several state universities and they were very interested in learning how to make this work in their communities."
To contact the Safehouse Crisis Center, Inc.:
Crisis Hotline - 1-800-794-9148
Office - 620-231-8692
PSU Office - 620-235-4831


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Current Sales & Promotions
CertainTeed 2017 Show Me The Money
with No Limits Contractor Rewards
CertainTeed wants to reward you for your support by giving you rebates for every qualifying purchase of eligible CertainTeed products. You will receive the money in the form of a prepaid Visa® card, which is good everywhere Visa cards are accepted, worldwide.
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- Have your Authorized Account Holder log on to your account at gaf.com/rewards
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- Allow 4–6 weeks from the time claim is received for validation
Eligible dates: April 1, 2017 -June 30, 2017.
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IKO Pro4 Plus Promotion
Drive sales of IKO shingles and PRO4 Roofing Components and YOU could be driving this new IKO-branded Dodge Ram 1500! Every time you reach a milestone, you'll be rewarded with an EXTRA cash bonus. This is ON TOP of our new, beefed-up rebates! The More IKO You Sell, the Bigger the Reward!
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You've done your part. Now it's our turn to serve America's Military and to protect your home and loved ones. As an active member or veteran of the United States Military, you can choose to receive a $250 Visa Debit Card or to have IKO donate $350 to the Wounded Warrior Project on your behalf when installing an IKO PRO4 roof between January 1, 2017 and December 31, 2017.
IKO Roofing is happy to offer this promotion on installations that:
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For TAMKO Pro Certified Contractors and full-time professional roofing contractors: Earn money back on all qualifying purchases of TAMKO Heritage® Vintage®, Heritage® Premium, Heritage® Woodgate®, Heritage®, Elite Glass-Seal®, and TAMKO® Shingle Starter and Hip & Ridge with no earnings cap and no minimum purchase.
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