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Monday, March 30, 2009
Which Item Doesn't belong?
Sunday, March 29, 2009
Follower Sunday: Guest-Chef Vandana R. Sheth brings Elegance with Indian-style mildly spiced and intensely flavored tea
By Anthony J Sepe
Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe. To those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of "giving back." It is also a way to "Pay it Forward." Each Sunday, not only will you have a healthy recipe, but you will have an expert in the field of dietetics, food and nutrition, provide the healthy recipe to you. It is my pleasure to introduce this week, Vandana Sheth, with an Indian Masala Chai.
Vandana R. Sheth, RD, CDE
Registered Dietitian and Nutrition Educator
e-mail: firstname.lastname@example.com
© Masala Chai Recipe
Reprinted with Permission from Vandana R. Sheth, RD, CDE
1 C water
2 C milk
4 tea bags (strong black tea)
1/2 tsp grated ginger
1" cinnamon stick
1 whole cardamom
1 whole clove
4-8 mint leaves
Sweetener of choice (optional)
- Combine water, milk, ginger, cinnamon, cardamom, clove, and bring to a boil.
- Add tea bags and simmer for ~ 3- 5 minutes (to the strength of tea preferred).
- Strain and serve hot with a garnish of mint leaves.
- Sweeten with sugar, honey, agave nectar or sweetener of choice.
Makes 4 servings
Vandana's Profile
After graduating in 1997 Summa Cum Laude from California State University, Los Angeles with my second Bachelor's degree in Nutritional science and its Coordinated Dietetics Program with over 900 hours of internship, I successfully passed the Commission on Dietetics Registration (CDR) board exam to become a registered dietitian (RD). Since that time, I have worked in many different capacities and settings as a dietitian: hospital, outpatient, renal, home health, the presenting of community nutrition lectures, the teaching of vegetarian cooking classes, and the co-authoring of two books. I specialize in weight management, diabetes, kidney disorders, cardiovascular disease, cancer, prenatal nutrition, child nutrition, food allergies, and other special diets including vegetarian diets. I continue to take relevant continuing professional education (CPE) to stay on top of my field, far exceeding RD certification CPE requirements. I am currently working per diem as a clinical dietitian at Little Company of Mary Hospitals (LCMH-Torrance/San Pedro)—both part of Providence Health System—as well as part-time for AccentCare Home Health (formerly known as Sun Plus Home Health) and my own private practice. My nutritional counseling philosophy is based on educating, as well as teaching behavior and lifestyle modification based on evidenced-based guidelines—not "fad dieting."
Professional Experience
Private Practice, Consulting Dietitian 2006 - Present
I offer personal nutritional counseling to people with food-related illnesses and those interested in health promotion and disease prevention. As a registered dietitian, I am able to provide Medical Nutrition Therapy (MNT) for the nutritional management of numerous medical conditions such as diabetes, kidney disorders, cardiovascular disease, cancer, obesity (adults and children), failure to thrive, food allergies, and other special diets including vegetarian diets. Many health insurance companies will cover the cost of MNT with a medical diagnosis and a referral from one's primary care physician. I treat Medicare, commercial insurance, and private patients in my dietetics practice and offer the following individual, group, and family nutritional counseling services:
· Initial 1- to 1.5-hour Nutrition Consultation (Includes comprehensive health and nutrition history, goals and meal planning)
· Follow-up Visits (includes assessment of patient's nutritional needs on an on-going basis)
· Comprehensive Computerized Menu Nutritional Analysis (detailed nutrient analysis of patient's diet)
· Menu Development (customized meal plans to suit a patient's individual needs)
· E-mail and Phone Support upon request
· Supermarket Tours – emphasize nutrition label reading and appropriate products
· Healthy and nutritious Cooking Demonstrations and Classes
· Develop/teach customized workshops and education through community lectures
Key accomplishments (business and clinical) include but are not limited to:
· Increased revenue by increased outpatient referrals to LCMH (now Providence) through diet education
· Provided nutrition education through school 'Fun Run' for over 400 elementary school children
· Increased awareness and education of food allergies while improving overall quality of life and increasing positive growth patterns noted in food allergic pediatric patients with the 'Failure To Thrive' diagnosis
· Improved patient compliance to restricted diets—especially in the Asian Indian community—due to a better understanding of multicultural diets
MHIPA, Consulting Dietitian 2007 - 2008
· Treat and coordinate the nutritional care of MHIPA's high-risk patients as part of their DREAM (Diabetic Review of Eating, Activity, and Medicine) program
· Develop and provide nutrition education materials to MHIPA's DREAM program patients
AccentCare Home Health (formerly Sun Plus Home Health), Dietitian 1998 - Present
· Coordinate nutritional care for home-bound patients in conjunction with physicians, nurses, and other health care team members
· Develop documentation forms/templates and diet education materials for patients
· Provide written and verbal diet education for patients and caregivers via telephone and facsimile consultations
· Educate company clinical staff through written and oral media regarding key nutrition concepts and trends
LCMH - San Pedro and Torrance, Clinical/Outpatient Dietitian 1997 - 1999 and 2006 – Present
LCMH – San Pedro (then San Pedro Peninsula Hospital), Dietetic Intern Jan. - March 1997
· Confer with physicians, nurses, food service staff, occupational therapists, and other health care team members to provide optimal clinical nutritional therapy for in-patients (including enteral and parental feeding)
· Provide dietary guidelines to out-patients with diabetes, hypertension, obesity, heart disease, and gestational diabetes
· Conduct nutritional assessments, follow-up treatments, documentation, and problem solve
· Act as a key member of Diabetes team-providing nutritional care to both GDM & non-GDM Diabetic patients
· Create educational materials as needed to better meet patient learning needs
· Coordinate and supervise Dietetic Interns as part of their internship training
· Prepared and presented an in-service on special diets, with an emphasis on Dysphagia, to all food service employees
BMA Dialysis Units (Carson, Long Beach), Renal Dietitian July – Oct. 1997
BMA and Vivra Dialysis units (Inglewood, Carson, Torrance, Long Beach), Intern May - June 1997
· Conducted patient rounds, reviewed lab results, monitored medications, and provided pertinent nutrition education
· Provided nutrition care through systematic assessment, planning, intervention, and evaluation of patients (monthly, initial, annual screening/assessment chart notes)
· Participated actively in interdisciplinary healthcare team and quality assurance meetings
· Developed a comprehensive compilation of nutrition resources for renal dietitians
LCMH – San Pedro (then San Pedro Peninsula Hospital), Diet Clerk 1994 – 1996
· Processed diet orders from Nursing on the Meditech system
· Set up menus for and checked trayline for completeness and accuracy
· Provided assistance to patients with menu selection and updated Kardex
Veterans Administration Medical Center, Long Beach, Dietetic Intern March - May 1997
· Counseled patients on an individual outpatient basis for conditions such as diabetes, hypertension, obesity, and heart disease
· Performed computerized and handwritten medical record charting
· Co-developed and taught classes for groups of 25 patients on topics such as diabetes, high cholesterol, and weight loss management
· Researched and created a vegetarian diet patient education tool
Queen of Angels-Hollywood Presbyterian Medical Center, Dietetic Intern Sept. – Dec. 1996
· Organized study on soup costing and pricing for catering, in-house requisitions, and tray covers, resulting in key cost savings
· Conducted an in-depth study of microprocesses in tray order and delivery system in coordination with various disciplines, creating flow chart identifying problems and recommended solutions
· Interpreted Kronos time-keeping system data and provided graphic analyses regarding number of overtime hours and reasons
· Prepared and delivered food safety, food production, automatic and manual warewashing in-services to food service employees
Education and Professional Credentials
Registered Dietitian 1997 - Present
Certified Diabetes Educator Dec. 2008
Bachelor of Science, Nutritional Science June 1997
Coordinated Dietetics Program, Summa Cum Laude (3.96 GPA)
Certificate in Gerontology June 1997
California State University, Los Angeles
Bachelor of Science, Nutrition and Dietetics June 1989
University of Madras, India
Professional Affiliations
Nutrition Entrepreneurs Dietetics Practice Group Since 2006
American Dietetics Association Since 1994
California Dietetics Association Since 1994
Council on Renal Nutrition, Southern California chapter 1997 - 2000
Food Allergy and Anaphylaxis Network Since 1998
Publications and Presentations
'Nutrition for children with severe food allergies' (Food Allergy Support Group of L.A.) 2008
'Heart to Heart with a Dietitian-Destination Heart Health' (Harbor Gateway Library lecture series) 2008
'Diabetes and Cardiovascular Disease' (LCMH – San Pedro community lecture) 2008
'Food Allergy Awareness and Education' (Rancho Palos Verdes, CA community lectures) Annually Since 2004
'Kid-friendly Recipes and Pre-School Nutrition' (Rancho Palos Verdes, CA community lectures) 2004 and 2007
'Developing Healthy Eating Habits' (LCMH - San Pedro community lecture) 1998
'Diabetes Meal Planning' (LCMH - San Pedro community lecture) 1998
'Portion Distortion' – India Currents Magazine (www.indiacurrents.com/news/view_article.html) 2008
Regular contributor of nutrition-related articles to AccentCare Home Health/Sun Plus newsletters Since 1999
In the Kitchen with Future Dietitians Co-author, 1997
Weighing the Diets Co-author, 1997
Torrance CitiCable TV interview – 'Vegan Nutrition' 2008
Torrance CitiCable TV interview – 'Summer Nutrition for Kids' 2008
Torrance CitiCable TV interview – 'BPA - safety children's plastic baby bottles' 2008
Honors and Awards
Club 1000 (Top 5% of all LCMH-SP employees for best exemplifying the hospital's core values) 1998
CSULA Alumni Association Outstanding Undergraduate Student Award 1997
San Pedro Peninsula Hospital Auxiliary Health Career Scholarship 1996
CANFit Nutrition and Physical Education Scholarship 1996
Dean's List, California State University, Los Angeles 1995 - 1997
Golden Key National Honors Society 1996 – 1997
Phi Kappa Phi National Honors Society 1996 - 1997
Saturday, March 28, 2009
A slice of heaven, is a piece of cake!
by Anthony J Sepe
I was asked to make a cake to bring to a gathering, but "please make it healthy," was echoed. So, here's what I made: " A Slice of Heaven."
1. 1- box of angel food cake (any brand: Pillsbury, Betty Crocker)
2. 1 -can of crushed pineapple
3. 1- container of fat-free cool whip
4. fresh or frozen strawberries and blueberries
1. Pour box of angel food cake mix in bowl.
2. Add, can of crushed pineapple
3. Mix and pour into cake pan. (DO NOT ADD ANYTHING ELSE! )
4. Bake per box directions; usually 350 degrees ~ 25 30 min until golden and knife clean.
5. Cut; add a dollop of fat-free-cool whip; top with fresh strawberries / blueberries .
Original Recipe Source: Weight Watcher's; Each piece: 2-points
Thursday, March 26, 2009
Regular Contributor and Dietitian to "From A Dietitian's Perspective," Makes San Diego, Alive !
Reposted by Anthony J Sepe
San Diego Alive
by Peggy Peattie/Union Tribune
Lo-Cal Cooking
Take the Fat Out of Your Lasagna
VIDEO Link: Dietitian Makes San Diego Alive
Janice Baker, RD, CDE
Now that we've all cut back on eating out, cooking more at home, it's easier to have control over the amount of calories we take in. It might be easy to pop a frozen lasagna into the oven, but those factory-made meals are usually loaded with fat, and, of course with, sodium.
So, San Diego Alive has enlisted one of the regular contributors, Janice Baker, a registered dietitian and diabetes educator, to help trim the fat off some common recipes. Baker shows us a quick, healthful way to make a family-sized portion of lasagna and how to make a couple tasty, low-calorie salad dressings. She found her recipes at the website ALLRECIPES, as submitted by Sarah Anderson, but Janice Baker made many low-fat substitutions, including Tofurkey, for the breakfast sausage. The Simple Sicilian salad dressing was submitted by Andrea Rundle. Baker's own site is http://www.BakerNutrition.com
Enjoy !
Wednesday, March 25, 2009
Meal Makeover Mom's Kitchen: Unplugged !
By Anthony J Sepe
Hi all,
As a courtesy to my colleagues, Liz and Janice, I'm posting this for them. I'm also posting this for the mom's and dad's subscribed to my blog that need kid-friendly meals, with the quickness, to the table, yesterday. It's a help all the way around.
Happy viewing best wishes to Liz and Janice MealMakeoverMoms.com,
~Anthony :)
We are excited to announce the re-launch of our blog, Meal Makeover Moms' Kitchen -- www.MealMakeoverMoms.com/kitchen. The blog is designed to help busy moms and dads get healthy, kid-friendly meals on the table. We share new recipes each week along with food product recommendations, cool giveaways (our latest features a Laptop Lunch bento box), info on our weekly Cooking with the Moms radio podcast, and much more. We hope you will visit our blog and use it as a resource – either for yourselves or with your clients.
One of our goals with the new blog is to reach out and support fellow dietitians and bloggers. Our new "Healthy Meal with Kid Appeal Award" is designed to do just that. When we find a healthy family recipe on a blog or website and it passes the "thumbs-up" test with our kids, we give it our "Healthy Meal with Kid Appeal Award" – a Meal Makeover Mom "seal of approval" if you will. Winners are featured on our blog and are sent an Award badge which they can place on their website or in their blog sidebar. Although we are constantly checking out other food blogs and websites for new recipes, if you'd like to submit one for consideration, please send it to firstname.lastname@example.com.
We welcome any and all feedback on our latest venture and look forward to staying connected in the blogosphere!
All the best,
Liz & Janice
Liz Weiss, MS, RD
-author, The Moms' Guide to Meal Makeovers
Co-host, Cooking with the Moms (a weekly radio podcast on iTunes)
Tuesday, March 24, 2009
A Hunger for the Traditional Senses, or is it?
By Anthony J Sepe
We've talked about Nutrition, and what nutrition is and what nutrition, is not. We've talked about what nutrients are, and why we need them. We've even talked about some better ways to get these important nutrients. So, what makes eating so enjoyable?
Truly, we'd like to think that it's fun to eat, and sometimes, it really is. However, what I really am getting at—food really is satisfying, a physical need. We eat food and drink fluids because it often begins with the overwhelming sense of either, hunger, thirst, or even, both. Physical needs precipitate the amount of food we eat and when we eat. Appetite is really an unreliable source, just as, most often times, a 24-hour recall. Because why? Often times, people don't recall what they ate today, let alone, what they ate and in what quantities, over the past 24-hours. As a result, appetite is another drive of the human body, but just not that handy to helping out here. Appetite is generally influenced by our food preferences and the psychological mindset to eat. In other words, we can desire a particular food item, crave it; desire it; pursue it and, in some instances, even eat it, but, did we really need it. Therefore, we can even eat food in overabundance without needing the nourishment or even being hungry.
Everyone enjoys eating foods that taste delicious, but what exactly is taste? There are categories of taste: Sweet, Salty, Sour, Savory and bitter. (4s1b) Most taste buds are on the tongue, but strangely enough, some additional taste buds are located in the back of the throat and some, elsewhere in our mouth. It has been known that food scientists estimate that each of us has at least 10,000 taste buds.
Sometimes, our food preferences and our nutrition needs conflict. We may eat too much because the food is so pleasurable. When there is a reason to change our food habits, such as a need to lose weight or reduce salt or fat intake, we realize how challenging it is to control our food choices. Therefore, aromas and flavors enhance the pleasure of eating. The taste and the aroma of a food contribute to its flavor. Flavor is almost always tied into the food experience. So, let's see. Let's eat an ice cream sandwich or a candy bar. We sense the sweet taste of ice cream or the candy bar, but the flavor is, of course, chocolate! And, as most of us know, the presence of fat tends to increase the intensity of the flavor and bring us to a full feeling of satiety-- quicker. So, is smell a big part of taste? True or false. For those that answered true, you are correct!
Sunday, March 22, 2009
FOLLOWER SUNDAY: Thank You Readership! Guest-Chef and Mother of 2, finds time for others!
By Anthony J Sepe
Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing to them, a healthy recipe. To those that know, this is a healthy repeat, but for those that are unaware, this is my way of "giving back." It is also a way to "Pay it Forward." Each Sunday, not only will you have a healthy recipe, but you will have an expert in the field of dietetics, food and nutrition, provide the healthy recipe to you.
Finding time for others, is very difficult for many people to do in today's fast-paced society, but not for our featured Guest-Chef, Ilene. She has a very busy work schedule, (like the rest of us), is a wife and mother of 2 small children and manages time for her patients with care. Yet, she does this, without the blink of an eye—and, that's remarkable! With that said, let me introduce Ilene Mack, and her healthy Chicken served over rice recipe for you.
Ilene Mack, RD
My name is Ilene Mack. I have been a registered dietitian for about 10 years. I enjoy helping people make lifestyle changes that make them feel better about themselves. I am a mother of two. Daniel, 3 and Jason, 1. I enjoy cooking healthy meals that they can enjoy. Being a busy mom of two I especially enjoy cooking simple, quick and easy meals. Please see recipe below:
© Ilene's Chicken Recipe
*Reprinted with permission from Ilene Mack, RD
6. WHEN CHICKEN IS COOKED AND BROTH/WINE HAS BOILED PLACE IN 9x11 PAN
Thank you for this opportunity.
Ilene Mack, RD
Ilene, thank you for all that you do for others, and sharing with the readership of "From A Dietitian's Perspective."
Friday, March 20, 2009
Fix it—Then, Get the Bonus !!!
by Anthony J Sepe
Well, we talked some about Organic food the other day, let's go a little further. It's certainly not, AIG, but you are insured, and you can build trust because its with National Standards. That's Organic Food.
So, what does it really mean for us? The word "organic" varied from person to person and from state to state, but up until a few years ago, that's really the way it was. The USDA, then stepped in and said, basically, they get some uniform conformity here, as to standards. They worked hard for close to a decade or more to develop national guidelines for earth-friendly foods. There is now, a USDA Organics seal for the foods. There are many categories such as, 100% organic, organic, made with organic ingredients and contains organic ingredients.
So you may ask: What's so different?
The growing process makes all the difference. The organic farmers keep a delicate balance of nature, protect the supply of water, and improve the soil by eliminating most synthetic fertilizers and pesticides, using birds and insects to control pests, and tiling weeds and rotating crops the "old-fashioned" way. Labor-intensive organic agricultural practices, like hand weeding, are obviously more expensive, which contributes and explains why the expense of organic foods. Therefore, let's just say: we really do get a bonus because organic foods are inherently better for you because of the lack of chemical involvement during the growing stage. Step up and get your bonus, you really deserve this bonus—be good to yourself and your body.
Tuesday, March 17, 2009
Certified Master Chef Jack Shoop on organic foods and cancer treatment
Blog by, Anthony J Sepe
Natalie Rotunda, Organic Food Examiner from the Examiner.com, points out that Certified Master Chef Jack Shoop is a man who appreciates the health value of organic foods. In August 2008, the Culinary Institute of America's honors graduate, educator, and restaurateur returned to his native Philadelphia to put his extraordinary culinary skills to work as Executve Chef, now also Director of the Dietary Department, at that city's Cancer Treatment Centers of America facility, whose care model revolves around an individualized, integrated, patient-centered approach to treating advanced cases of cancer.
Charged with revitalizing the culinary and dining experience, one of the aspects of the Center's whole-person treatment model, Chef Shoop is doing just that. A key ingredient he and his staff of 51 serve in every dish they prepare is that which comes from the heart: a deeply caring attitude. "Why am I doing this?" he asks. "For one reason, it's going to give the cancer patients a better opportunity for them to get a second chance. What impact is it going to have on our patients, that's what it comes down to."
In a recent news release, Chief of Staff at CTCA in Philadelphia Steven Standiford, MD, said, "The importance of nutrition throughout a cancer patient's journey is well documented, but often understated. Jack believes in our whole-person model and brings creativity and compassion to the culinary helm."
Chef Shoop, tell us about a typical day for you.
I cook about 10 hours a day. I manage and have an assistant clerical person, kitchen staff of 20-some, and dining staff of 20-some, and an executive sous chef. I've never felt like it was working. I come in at 5:30 in the morning. I butcher the beef and filet the fish. We make all our own pastries. The only thing we buy is Metro Artisan Breads; everything else we make from scratch.
Percentage-wise, how much organic food do you use?
In the winter, 80-85% of the foods are organic because it's not as available. In the spring, summer and early fall, it's a lot easier to get local foods, and the percentage of organic foods is in the 90-percents. You're searching everywhere for organic foods. One local family owns two farmers' markets, and they bring all our produce.
We buy from all types of sources all over the U.S. For fish and meats, we use a couple different companies.
When you cook Mediterranean foods, as I did at my restaurant, 60% of the food on the plate is vegetables. I used a lot of organics at my restaurants. As a Master Chef, you have to be qualified in nutrition. When you bring organic foods to the table, you're taking steps to eat healthy.
In addition to working with licensed nutritionists and physicians, do you also work directly with the patients?
Because I'm here to provide the 'mother standard of care,' treating every patient the way I'd want my own mother treated, I've taken the liberty, aside from working with nutritionists and physicians, of visiting the rooms of the patients. I become their friend, number one, and we can get more information for the patient's needs.
Since I arrived, I have selected Raquel Leonard, a Georgetown University graduate who is also a Culinary Institute of America graduate whom I'd met, and loved and appreciated what she did, and titled her Chef de Cuisine Patient Care. When the patients in the rooms order their food for the three-meal period, Raquel is responsible for seeing to the quality of the foods. She and an assistant actually cook the foods, with portion control in mind, and as much organic food as we can get on the plate. Everything is more harmonious with the patients' needs. We meet with nutritionists every week and make sure we understand what every patient's needs are.
What kinds of changes have you instituted since you arrived at CTCA?
I asked for the opportunity to embrace the patients closer. My dining room manager, Devin Harrison, and her three assistants, get to know the families and what their nutritional needs are. They walk into the patients' rooms wearing business suits, not uniforms. From there, they manage our patient serving reps, those who take patients' food orders. That way, we can educate the families so they better understand what we're doing, and help the family heal, not just the patient. Three-and-a-half months now we've been doing this, and it has worked magic.
What has that got to do with organic foods? You're taking service to the organic level, meaning that if you care that much about serving organic food, why do you do that with mediocre service?
How do you cook for cancer patients whose taste buds may be compromised because of treatment, or for a number of other reasons?
One of the most interesting things I've been experiencing since I've been here, even though I've been cooking more than 40 years, you never can learn enough. When you are dealing with, for example, two cancer patients who are getting the same treatment, no matter how similar their profiles, one of them might handle doing a very, very spicy gazpacho, and the other patient will reject having those spices. You have to take it patient-by-patient, and find out what is going on with that patient.
Sometimes you have to put a little oomph into the food. Let's say we were steaming a variety of six or seven vegetables. Maybe you have to put in a pinch of sea salt and maybe a natural herb so it is delicate. If a patient is starving for some taste, we may take a little fennel or something to give flavor. We feed 800 people a day. [Note: Not all are patients.] All of the food that goes out in a buffet we do delicately, to please all the people.
For those patients who are in a challenging situation, we have to study their diet a lot more carefully, and keep a watchful eye.
Malnutrition is a very common challenge for cancer patients. Proper nutrition helps keep them strong and able to continue their treatment without interruption.
I understand you also teach cooking classes What do you teach?
We are just beginning our classes here, though the nutrition department has been educating patients and families for some time on healthy eating and nutrition and even grocery shopping.
Before you can cook, you have to shop. Even if you're doing this at home, whether a cancer patient or a food lover, buy foods in season. They will look the best in color, and taste the best in flavor. Buying organic is the healthiest, smartest thing you can do.
So I teach in three areas: First, buying the right foods; second, learning how to use your tools efficiently and keep them organized and sanitized; and third, learning how to cook smarter with healthy cooking techniques.
One of the most important things any food lover can do in order to have a finished wonderful product is to be in the right frame of mind. For cancer patients, it is that embracement, it's that extra hug, that tells them we care about them. It's the same at home. If your mind is in love with the food, the food is always better. It really does work. That is why it's important to go above and beyond for our patients, aside from the clinical side. This is what the culinary department can do for them. In order to work for me, you have to get it. You have to believe.
Cancer Treatment Centers of America Philadelphia
More About: organic foods · Chef Jack Shoop · cancer treatment
Sunday, March 15, 2009
Follower Sunday: "Thank You" Readership Featuring, Guest-Chef and Best-Selling Author, Nancy Clark, Who Made Wheaties Box!
by Anthony Sepe
Bog: From A Dietitian's Perspective
It is my pleasure to introduce, my colleague, Nancy Clark, an internationally known sports nutritionist, is board certified as a specialist in sports dietetics (CSSD). She counsels both competitive athletes and casual exercisers. Her successful private practice is located at Healthworks, the premier fitness center in Chestnut Hill MA. Previously, she was Director of Nutrition Services at SportsMedicine Associates in Brookline MA. Clark specializes in nutrition for exercise, wellness, and the management of eating disorders. Her clients have included the spectrum from olympians and members of the Red Sox, Bruins and Celtics to high school and collegiate athletes to "ordinary mortals", fitness exercisers, and weekend warriors. Her nutrition advise and photo have even been the back of the Wheaties' box!
Nancy completed her undergraduate degree in nutrition from Simmons College in Boston, her dietetic internship at Massachusetts General Hospital, and her graduate degree in nutrition with a focus on exercise physiology from Boston University. She is a Fellow of the American Dietetic Association and the American College of Sports Medicine. She received the 2007 Simmon College Distinguished Alumna Award.
You might be familiar with Nancy through her writing. She writes a monthly nutrition column called The Athlete's Kitchen which appears regularly in over 100 sports and health publications. Her best selling book Nancy Clark's Sports Nutrition Guidebook is a valued reference; a new 4th Edition debuts April 2008. This popular resource offers both the scientific approach to eating for top performance, as well as the practical "how to" approach that includes specific menu ideas and food recommendations.
Nancy Clark's Food Guide for Marathoners: Tips for Everyday Champions (2007) and Cyclist's Food Guide: Fueling for the Distance (2005) are written from her passion for helping novice marathoners and cyclists, including those participating in charity training programs such as the Leukemia Society's Team in Training. These books help aspiring athletes enjoy reaching their goals.
Health and fitness are personal values for Nancy. She is a regular bicycle commuter and runner. She has completed several marathons, bicycled across America, and hiked in the Himalayas. She lives in the Boston-area with her husband and two teenage children. (For more information, see www.nancyclarkrd.com)
© BANANA BREAD RECIPEReprinted with permission from Nancy Clark's Sports Nutrition Guidebook,
Fourth Edition (2008).
This is the all-time favorite banana bread recipe. Its key to success is using well-ripened bananas that are covered with brown speckles. Banana bread is a favorite for premarathon carbohydrate loading and for snacking during long-distance bike rides and hikes. Add some peanut butter and you'll have a delicious sandwich that'll keep you energized for a long time!
3 large well-ripened bananas
1 egg or 2 egg whites
2 tablespoons oil, preferably canola
1/3 cup milk
1/3 to 1/2 cup sugar
1 teaspoon salt
1 teaspoon baking soda
1/2 teaspoon baking powder
1 1/2 cups flour, preferably half whole-wheat and half white
1. Preheat the oven to 350 degrees F.
2. Mash bananas with a fork.
3. Add egg, oil, milk, sugar, salt, baking soda, and baking powder. Beat
4. Gently blend the flour into the banana mixture and stir for 20
sec-onds or until moistened.
5. Pour into a 4" x 8" loaf pan that has been lightly oiled, treated
with cooking spray, or lined with wax paper.
6. Bake for 45 minutes, or until a toothpick inserted near the middle
comes out clean.
7. Let cool for 5 minutes before removing from the pan.
Yield: 12 slices
Nutrition Information : Total calories: 1,600
Calories per slice: 135
Nutrients Grams
Carbohydrate 24
Protein 3
Fat 3
Nancy Clark MS RD CSSD
Sports Nutrition Services
www.nancyclarkrd.com (books,teaching tools)
www.sportsnutritionworkshop.com (home study)
Nancy Clark's Sports Nutrition Guidebook, 2008 Edition
Food Guide for Marathoners: Tips for Everyday Champions
Food Guide for New Runners: Getting It Right The First Time
Cyclist's Food Guide: Fueling for the Distance
Healthworks, 1300 Boylston St., Chestnut Hill MA 02467
Phone: 617.795.1875 Fax: 617.795.1876
"Helping active people win with good nutrition."
Thank you Nancy!
Saturday, March 14, 2009
See your Dietitian: Fast
Let's not go there, but seek out the advice of a medical doctor, dietitian and exercise specialist. I saw this on Family Avenue this morning, which made me sad. Let's think more of ourselves, we are here to help you!
Get Rid of That Excess Abdominal Fat
By kabanayan | Published: March 14, 2009
get rid of that excess abdominal fat
Lots of people nowadays have excess abdominal fat. Most of them become self conscious, especially women, they tend to hide it with the help of stylistic clothing.
They did not realized that excess abdominal fat is not just hideous but is also a threatening risk factor to their health. Generally, it is unhealthy to have excess body fat in all parts of your body. But, did you know that where that fat appear on your body has an implication? And, what is the most dangerous part to have excess fat? It is in the abdominal area.
If you have pear-shaped body, larger around the hips than round around the abdomen, you are harboring subcutaneous fat. These fats covers up your abdomen from being obvious, and positioned directly underneath the skin and on the top of the abdominal muscle.
More over, possessing an apple-shaped body is harboring visceral fat. These fats rest deeper in the abdomen, underneath your muscles and surrounding your organs. Have you noticed some men with "beer belly" appearance, with their abdomen protruding and if you push it, it is somewhat kind of hard? It is visceral fat!
To be pear-shaped is healthier than to be apple-shaped. But, having any of these shape is a serious health risk factor. Having excess abdominal fat increases your risk of cardiovascular disease, hypertension, stroke, diabetes, sleep apnea, variety of cancers and other degenerative diseases.
If you possessed excess abdominal fat now it is not too late yet. Right diet, healthy lifestyle with much stress on exercise, some help from health specialist and a determination to get rid of that unwanted baggage will help you achieve your goal.
Posted in common medical problems, exercise and your health, nutrition | Tagged abdominal fat, apple-shaped, cancers, cardiovascular disease, diabetes, Hypertension, pear-shaped, sleep apnea, stroke, subcutaneous fat, visceral fat |
Friday, March 13, 2009
Your Weight Statement--make it stick!
Survey: More Stress--Your Weight or the Econony?
A colleague has requested some help. Therefore, let's give her a hand with this request:
Hi, everyone,
We're trying to get as many responses to our survey as possible, and
one way to do that is to get other people to mention it by passing it
on, or posting on their blogs. Would you consider asking your
friends/colleagues/readers to take the survey?
We're promoting it like this:
What creates the most stress for you -- your weight or the economy?
Please take our survey. http://tinyurl.com/c34bum
Would appreciate any help you can give us in getting respondents.
Marsha Hudnall, MS, RD, CD
Green Mountain at Fox Run
a women's retreat for healthy living without dieting
Thank you,
From Penthouse to Jail-Cell: Madoff's New Home
by Anthony J Sepe
What a wonderful week this has been, as we have celebrated healthy nutrition habits with a collaborative effort of fellow Dietitian Bloggers, all across the blogsphere.
Status post blogfest or blog carnival, how nice to meet with other dietitians' and have a shared unspoken bond, --and even,-- sometimes a spoken bond, that will forever keep us united together—for the good of you, the public. As I visited others blogs, I recall a sense of pride. Particularly on that day, but everyday, and, I was so proud to be a dietitian and so proud of the many accomplishments of my fellow colleagues. Clearly, like Bernie Madoff, you really have it all—when you invest,— but in yourself with the skills of a dietitian. Credentialed dietetics professionals have a vested interest in you and your health. It's up to us to educate you, the general public, the we are the nutrition professionals to trust—and, not others who claim to be us. The take away: any one can hang out a shingle and say they are are a health professional or nutritionist, but not every one can say: I am a dietitian. WE can hang out our shingle at the penthouse because we are what we say and we say what we mean. Unlike Bernie, we have earned this right and we have fought hard to be where we are in our careers. Nothing was given to us, nor have we taken,but rather, we earned it, all. We are not takers, but givers of the heart.
Healthy regards,
Tuesday, March 10, 2009
RD Showcase: Registered Dietitian Day, March 11, 2009
by Anthony J Sepe
Dear Readers:
This is what we have been talking about-- all along, which is eating healthy and eating right. Now that March is here, we devout the entire month of March, annually, for our good eating practices.
National Nutrition Month® —
The theme for March 2009 is
"Eat Right."
The American Dietetic Association (ADA) describes that National Nutrition Month® is a nutrition education and information campaign created annually in March by the American Dietetic Association. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. Registered Dietitian Day, also celebrated in March, increases awareness of registered dietitians as the indispensable providers of food and nutrition services and recognizes RDs for their commitment to helping people enjoy healthy lives.
As followers of my blog, many of you know, and some of you may just be learning, that each Sunday is special on this blog: "From A Dietitian's Perspective." Sunday is special because I thank you-- the reader -- for your loyalty and your readership by providing a healthy recipe each Sunday. When I started the blog in January, this recipe was originally provided by me, and more recently, the recipe is provided by a featured Guest Chef and Colleague, because of their expertise. Each dietitian is educated and is skilled in many different areas of expertise. Some have excelled in areas such as clinical care, foodservice, long-term geriatric care, education, research, renal dialysis, critical care, writing, vegetarian nutrition, recipe analysis, eating disorders and disordered eating, cardiac rehab, neonatal care, early childhood, adolescent and adult care, food allergies and intolerances, computer technology, administrative dietetics, and weight management, to name just a few areas. We work in hospitals, nursing homes, skilled care, day spas, foodservice industry, independent contract areas, private practice, newspaper journalism, health clubs, gyms, for private companies, business companies, airlines, cruise-ships, MD offices, and many other areas too.
The take away: dietitians are highly skilled and educated with many hours of experience and supervision. They also take registration examinations through the Commission on Dietetic Registration to be the nutrition professionals that we are, to protect the public.
Enjoy Yourself at the First Ever, Annual Blog Carnical
"From A Dietitian's Perspective" blogsite, is participating the first annual Blogfest. A blogfest, also known as a synchroblog or blog carnival, which is an event when like-minded bloggers will blog on the same topic or theme on a particular day.
This year's theme is, "RD Showcase," which illustrates the many diverse areas, which dietitians' are skilled. In support, Here we come together as colleagues, to share some of what makes being a dietitian special.
On this day, Happy RD Day to my colleagues. I'd like to share with you what my colleagues are doing. Here's a list; please visit their blogs too:
- Beyond Prenatals - Food vs. Supplements and Real Advice vs. Fake Advice
- Annette Colby - No More Diets! A Registered Dietitian Shares 9 Secrets to Real and Lasting Weight Loss
- Ashley Colpaart - Dietitians working in food policy, a new frontier
- Diana Dyer - There and Back Again: Celebration of National Dietitian Day 2009
- Marjorie Geiser - RD Showcase for National Registered Dietitian Day - What we do
- Cheryl Harris - Me, a Gluten Free RD!
- Marilyn Jess - National Registered Dietitian Day--RD Blogfest
Julie Lanford - Antioxidants for Cancer Prevention
- Renata Mangrum - What I'm doing as I grow up...
- Liz Marr - Fruits and Veggies for Registered Dietian Day: Two Poems
- Meal Makeover Moms' Kitchen - Family Nutrition ... It's our "Beat"
- Jill Nussinow - The Registered Dietitian Lens I Look Through
- Wendy Jo Petersen - March 11 is our day to shine!
- Diane Preves - Registered Dietitians and the White House Forum on Health Reform
- Andy Sarjahani - Dr. Seuss Tribute continued: Green Eggs and Ham and a Sustainable Food System
- Rebecca Scritchfield - Big Tips from a "Big Loser"
- Anthony Sepe - RD Showcase: Registered Dietitian Day, March 11, 2009
Kathy Shattler - RD Showcase for Nutri-Care Consultation
- UNL-Extension, Douglas/Sarpy County - Nutrition Know How - Making Your Life Easier
- Monika Woolsey - Dietitians--Can't Do PCOS Without Them!
- Monika Woolsey - In Honor of National Registered Dietitian Day
- Jen Zingaro - My life as a Registered Dietitian
Have a wonderful day!
Sunday, March 8, 2009
Follower Sunday: Thank you readership
By Anthony J Sepe
Featuring: Guest Chef
Maggie Davis, MS, RD, LDN, FADA, CDE
with Original Recipe Baked Barley Mushroom Risotto today, which is reprinted with permission from Maggie Davis.
© Baked Barley Mushroom Risotto
Barley is an excellent source of water-soluble fiber which is also found in oatmeal. This twist on traditional risotto is a simple side dish that is inexpensive, delicious and good for your heart. I like to cook this in a heavy 2 quart casserole that has a tight fitting lid so that the moisture stays in the pan while cooking. Spray the casserole with non-stick spray so that you can easily spoon the risotto after it's cooked.
1 large onion, chopped fine in the food processor
2 Tbsp chopped garlic (1/2 head of garlic)
3 Tbsp olive oil
1-8 oz package of sliced crimini or baby bella mushrooms
1 cup pearl barley
2-16 oz cans light beef broth
Salt and pepper to taste
½ cup chopped fresh parsley
2 Tbsp grated parmesan cheese
- Set the oven to 350 degrees F.
- Sauté the chopped onion in the olive oil over medium heat in a heavy skillet for about 3 to 5 min.
- Add the mushrooms and cook for another 3 to 5 minutes, stirring occasionally.
- Add the barley and continue cooking for another 2 minutes.
- Season with salt and pepper if desired at this point, then pour the mixture into a 2 quart casserole.
- Add the broth and bring to the boiling point
- Place the cover on and bake for 30 minutes or until the barley is tender. Check after 20 minutes to see if you need to add more liquid for the barley to cook thoroughly. Taste the barley to make sure it's cooked thoroughly.
- Garnish with parsley and parmesan.
Makes 9 (1/2 cup) servings
Each serving provides 130 cal, 4 gm protein, 6 gm Fat, 18 gm Carbs, 4 gm Fiber, 230 mg Sodium
Each serving provides 1 Veg, 1 Whole Grain and 1 Fat serving
Wednesday, March 4, 2009
Let's Add: Exercise To The Mix, With or Without -- a 'Hankerin'
Research has revealed that the more people that keep physically fit and exercise, people are more likely to keep weight off, which is the "middle tire or extra roll" called, body fat. Remember that, weight issues are not the only reason to exercise. Exercise is also good for increasing muscles, just mentioned reducing the amount of stored fat or the extra tire or extra roll, and exercise increases our brain power. Exercise should be and can be fun. Back in the mid to latter 1985,1986 time period, I used to workout and run with Olivia Newton-John. I had her on my "cassette" tape and ready to go for my daily run!
Try your very best to stay active, even if it's walking. Walking is healthy and it is very rewarding, not to say the least of, which is easier on the knees and feet. Even if you have a hankering or (hankerin') for something special, it still can be done, without the guilt. Here's how: I wanted an Ice cream sandwich, so I took chocolate graham crackers and split one whole cracker in half and then split each half into pieces. (You can see the separation, almost like a "dotted line," so-to speak. After splitting into sections, take a teaspoon of fat-free cool whip and place that on the bottom gram cracker and take another piece of chocolate graham cracker for the top. Wrap them all in plastic warp and put them into the freezer. When you are hungry for the snack and have a 'hankerin'like me, go for it—the healthy way! So, here's a little blast of the past with my dear friend, Olivia Newton-John on remix. (See Sidebar for song: Anthony's Exercise Workout Music)
Healthy and fun exercising,
Tuesday, March 3, 2009
25 Healthy Snacks for Kids, (you too!)
When a snack attack strikes, refuel with these nutrition-packed snacks.
Easy, Tasty (and Healthy) Snacks
1 . Peel a banana and dip it in yogurt.
Roll in crushed cereal and freeze.
2. Spread celery sticks with peanut
butter or low-fat cream cheese.
Top with raisins. Enjoy your "ants
on a log."
3. Stuff a whole-grain pita pocket
with ricotta cheese and Granny
Smith apple slices. Add a dash of
4. Mix together ready-to-eat cereal,
dried fruit and nuts in a sandwich
bag for an on-the-go snack.
5. Smear a scoop of frozen yogurt on
two graham crackers and add
sliced banana to make a yummy
6. Top low-fat vanilla yogurt with
crunchy granola and sprinkle with
7. Microwave a small baked potato.
Top with reduced-fat cheddar
cheese and salsa.
8. Make snack kabobs. Put cubes of
low-fat cheese and grapes on
pretzel sticks.
9. Toast a whole grain waffle and top
with low-fat yogurt and sliced
10. Spread peanut butter on apple
11. Blend low-fat milk, frozen
strawberries and a banana for
thirty seconds for a delicious
12. Make a mini-sandwich with tuna
or egg salad on a dinner roll.
13. Sprinkle grated Monterey Jack
cheese over a corn tortilla; fold in
half and microwave for twenty
seconds. Top with salsa.
14. Toss dried cranberries and chopped
walnuts in instant oatmeal.
15. Mix together peanut butter and
cornflakes in a bowl. Shape into
balls and roll in crushed graham
16. Microwave a cup of tomato or
vegetable soup and enjoy with
whole grain crackers.
17. Fill a waffle cone with cut-up fruit
and top with low-fat vanilla
___H__e_a__l t__h_y__S__n_a__c_k_s__f__o_r__K__i_d_s______________
When a snack attack strikes, refuel with these nutrition-packed snacks.
18. Sprinkle grated Parmesan Cheese
on hot popcorn.
19. Banana Split: Top a banana with
low-fat vanilla and strawberry
frozen yogurt. Sprinkle with your
favorite whole-grain cereal.
20. Sandwich Cut-Outs: Make a
sandwich on whole grain bread.
Cut out your favorite shape using a
big cookie cutter. Eat the fun shape
and the edges, too!
21. Spread mustard on a flour tortilla.
Top with a slice of turkey or ham,
low-fat cheese and lettuce. Then
roll it up.
22. Mini Pizza: Toast an English
muffin, drizzle with pizza sauce
and sprinkle with low-fat
mozzarella cheese.
23. Rocky Road: Break a graham
cracker into bite-size pieces. Add
to low-fat chocolate pudding
along with a few miniature
24. Inside-Out Sandwich: Spread
mustard on a slice of deli turkey.
Wrap around a sesame breadstick.
25.Parfait: Layer vanilla yogurt and
mandarin oranges or blueberries
in a tall glass. Top with a sprinkle
of granola.
*Dip baby carrots and cherry tomatoes
*Dip in low-fat ranch dressing.
*Dip strawberries or apple slices in ow-fat yogurt.
*Dip pretzels in mustard.
*Dip pita chips in hummus.
*Dip graham crackers in applesauce.
*Dip baked tortilla chips in bean dip.
*Dip animal crackers in low-fat pudding.
*Dip bread sticks in salsa.
*Dip a granola bar in low-fat yogurt.
*Dip mini-toaster waffles in cinnamon applesauce.
Planet Power. Play the MyPyramid Blast Off game at www.mypyramid.gov.
©2008 ADA. Reproduction of this fact sheet is permitted for educational purposes.
This fact sheet expires 3/2011.WWW. EAT RIGHT.ORG
Happy National Nutrition Month®: "Eat Right"
Dear Readers:
This is what we have been talking about-- all along.
Now that March is here, we devout the entire month of March, annually, for our good eating practices.
National Nutrition Month® —
The theme for March 2009 is
"Eat Right."
The American Dietetic Association (ADA) describes that National Nutrition Month® is a nutrition education and information campaign created annually in March by the American Dietetic Association. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. Registered Dietitian Day, also celebrated in March, increases awareness of registered dietitians as the indispensable providers of food and nutrition services and recognizes RDs for their commitment to helping people enjoy healthy lives.
Have a Grea8 day!
Sunday, March 1, 2009
Happy Follower Sunday: A Recipe 4-U from our Guest Chef
· Today's Guest Chef is Melissa B. Pinard, RD, LD
· Original recipe reprinted with the permission of Melissa B. Pinard, RD, LD
© Broccoli Slaw Recipe
1 pkg Ramen noodles, crushed
½ c. toasted sesame seeds
½ c. toasted almonds, sliced or silvered
1 bunch scallions, chopped
1 pkg Broccoli Slaw
Layer in order
½ c. olive oil (I have used canola oil too)
¼ c. sugar (I usually use splenda instead – about 6 pkts)
¼ c. apple cider vinegar
Seasoning packet from the ramen noodles
Layer in Order top ingredients. Dressing: 1/2 cup oil (I use canola oil too) 1/4 cup sugar (I usually use splenda instead-- about 6 packets) 1/4 cup apple cider vinegar 1 seasoning packet from the Ramen Noodles Mix the above and pour over salad. Let sit overnight. Mix before serving.
* Note: ( Can use 1 package of Broccoli Slaw mixed, but for purpose of Nutrient Analysis used broccoli and cabbage separate, above)
Broccoli Slaw Nutrition Facts
Serving Size: 4 oz.
Calories: 412; Calories from Fat 304; Total Fat 36g; 56%Dv,Saturated Fat 4g; 24%DV,Trans Fat 0g; Cholesterol 0g;Sodium 156mg;8%DV,Total Cho 20g, 8%DV, Dietary Fiber 4g,20%DV, Sugars 4g, Protein 8g,Vit A 4% Dv,Vit C 32%DV, Calcium 24%DV,Iron 24%DV
Melissa B. Pinard, RD, LD
Registered/Licensed Dietitian


text:
welp. Target has the costumes out, and Michael's smells like cinnamon heaven. that must mean autumn is either here or approaching quickly. although, you wouldn't know it based on the weather here in Fresno. it is STILL IN THE 100's. frick.
i keep seeing all these people decorating for fall or enjoying warm cups of Pumkin Spice Latte... but i just can't into it when i'm still searching for summer outfit inspiration in Pinterest. i would really love to start pairing my cut off jeans with a scarf and booties, but i would probably die from heat stroke.
ok, i'm done complaining. here is my attempt to join the rest of the world in their everything-fall-pumpkin-craze.
i adapted the recipe from Urban Poser's recipe for Banana Walnut grain-free granola. i'm not a huge fan of banana flavored stuff and thought it would go well with the season to make a pumpkin version.
i'm pretty pleased with how it turned out, especially since i burned my last TWO batches of grain-free granola that i got out of the Eat Like a Dinosaur cookbook. it sounds like a good recipe, but i cannot not burn it! ugh.
1 c raw walnut pieces
1 c raw pecan pieces
1/2 c raw almond slices
1/2 c raw pumpkin seeds
1 c raw almonds
2 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp ground cloves
1/4 tsp ginger
1/2 c dried cranberries
3/4 c canned pumpkin puree
1/4 c honey
1/4 c coconut oil
1 tbsp water
1 tbsp vanilla extract
preheat oven to 250 degrees.
in a large bowl combine walnuts, pecans, and pumpkin seeds. mix thoroughly. add raw whole almonds and 1 1/2 cups of the nut mixture to a food processor and pulse til it resembles a large crumb. add back to remaining nut mixture. add sliced almonds. add spices and cranberries. stir to combine.
wipe food processor out and add pumpkin puree, honey, coconut oil, water, and vanilla extract. pulse to combine, making sure to scrape down sides. add to nut mixture. stir well to combine.
pour onto a parchment paper lined cookie sheet and spread out evenly. bake between 1-2 hours, stirring every 15 minutes to ensure no burning. let cool and store at room temperature in an air tight container.
P.S. i'm super obsessed with Urban Poser's recipes right now! they are so good, i have tried so many and they are so flavorful and addictive. if you're looking for more fall inspired recipes here are a couple i have tried from her collections, although she has many more:
Almond Flour Pumpkin Chocolate Chip Loaf - made this two days in a row, SO GOOD!
Rasperries & Cream Breakfast Cake - i have made this, li-tra-lee, a dozen times. for a fall twist i added chopped apples covered in cinnamon and coconut palm sugar and it turned out amazing.
Apple, Butternut Squash, Bacon Hash - RIDICULOUS. that's all.
***UPDATE: my post originally said to stir the granola every 5 minutes, but that was a typo! thanks for bringing that to my attention Bekah!!!***

subset: commoncrawl


text:
How to Pick a Top Indoor cycling Bike
If you're tired of paying for bike classes at the gym and want an effective indoor cardio workout, you're in luck! We've tested several new cycles for sale to find the best ones for you. Our team tried out twenty bikes for home fitness. We pedaled, we adjusted our seats, we set up our tablets and caught up on Game of Thrones as we spun. It's hard work, but somebody has to do it! Instead of just one best indoor bike, we ended up with a list of the 10 best bikes for home use. To make it easy we include a premium home bike pick and a recommended budget option, right at the beginning.
Flywheel – The flywheel is a weighted front wheel that provides resistance, smoothness, stability, and a more natural "real bike" feel as you use the stationary bike. This is what differentiates bikes from stationary bikes. Thirty pounds is an ideal starting weight for a home bike. Heavier flywheel weights make it harder to get started, but they make the pedaling motion smoother and allow you to keep your speed steady.
Adjustable Seat – All of the home bikes on our list have two-axis adjustable seats. This means they can be adjusted up and down as well as forwards and backwards. Adjustability is crucial for getting the best workout from your bike, especially if you are particularly tall or short. A poorly fitted bike can feel rough and make your back hurt. Most of these bikes also have adjustable handlebars for additional comfort and versatility.
LCD Screen – Some home bike models have LCD screens that display your stats for your current ride: distance traveled, speed (usually in RPMs), and time. Most also incorporate a calorie count estimate, which isn't always totally accurate but still helpful! Keep in mind that many of them slightly overestimate your energy expenditure, so plan accordingly. Some bikes also have heart rate monitors to help you stay in a certain pulse range.
User Weight Capacity – The weight capacity of a bike for home use is the maximum user weight that the bike can handle safely. This can range from 200 to 300 pounds and is an important consideration for people who weigh upwards of 200 pounds. For people who weigh under 200 pounds, the weight capacity is generally not an issue, because 220 pounds is the common minimum capacity of most bikes. A higher capacity can also mean a heavier, more stable indoor bike.
Dimensions – The dimensions of a home bike determine how easy it is to store and whether it will fit comfortably in a closet or can be tucked into a corner between uses. If you have to struggle to pull your bike out of your closet or clean piles of laundry off of it every time you want to use it, it's probably not going to be used very often! So keep an eye on this when shopping.
Product Weight – The weight of a bike factors into its stability as you ride, but although heavier bikes are more stable, they are also harder to move around. You may prefer a lighter bike if you need to put it away between uses. If it's going to remain in the same place for the most part, then the weight isn't as big of an issue, but a heavier bike may be more likely to scuff the floor.
Top 10 Products
Right below are the top ten bike picks for your consideration. Most users agree that the best bikes for experienced riders have heavy flywheels, but beginners may prefer a lighter flywheel weight. You may want a basic setup to use occasionally or a more advanced one with a pulse monitor–we tried out those, too. A few of these bikes are even compatible with toe clips. Our picks span a range of prices, flywheel weights, and user weight capacities, so the odds are good that at least one of the bikes on our list will turn out to be the best bike for your home fitness regimen.
Bladez Fitness Echelon GS
Sunny Health & Fitness Bike
S3 Indoor Bike
Belt Drive Premium Indoor Bike
Sunny Health & Fitness SF-B901
Ironman Fitness H-Class 510
Sunny Health & Fitness SF-B1423
Marcy XJ-3220 Club Revolution
Sunny Health & Fitness Pink
Check Price Now
Tauki Indoor Cycling Bike


text:
A majority of Pittsburgh Public Schools parents are literally unmoved by one of the biggest provisions of the federal No Child Left Behind Act.
The 2002 federal law is the first of its kind that allows any child attending a school where state test scores fall short of No Child goals for two years to transfer to another public school -- at district expense. No longer, it was then said, would students be "trapped" in their home schools.
Yet few students are actually making a switch. In Pittsburgh, students at six elementary schools and seven middle schools -- roughly 6,900 students, or about one-fifth of district enrollment -- are eligible to be transported elsewhere, according to Pittsburgh's No Child compliance officer Teresa Romano. This year, only about 170 students, or less than one percent of the district's 34,000 students, left their home school; last year, the first time the school choice provision applied, only about 150 students switched.
Pittsburgh's experience of few transfers is mirrored elsewhere -- but not always for the same reasons.
In Washington, D.C.'s city schools, only 106 students applied for transfers out of about 30,000 -- half the city's public-school enrollment -- who were eligible. Of these, only 68 transfers were granted, according to the Washington Post. Very few slots were actually available in schools with higher test scores, and most of these openings were in elementary schools.
In New York City's public schools, Chancellor Joel I. Klein limited the number of transfers to 5,000 (out of 300,000 eligible students in a district of more than a million kids) to avoid overcrowding the schools meeting test-score requirements. Last week, a Queens parent filed a class-action lawsuit alleging that the restriction was unlawful, The New York Times reports.
After the final state test scores were certified in August, Pittsburgh school officials mailed letters to all the students in "School Improvement" list schools. Many parents called Romano's office immediately; others called their schools directly. "We talked about choices, about options, but only ended up with that many transfers," Romano says.
Much of the appetite for school choice may be sated by options that predate the No Child law, such as the popular magnet schools, created to achieve voluntary racial integration but which are now as well known for their academic programs.
For some parents, free transportation wasn't enough make a commute to a higher-scoring school worth the trouble -- especially for those with younger children. Many others simply ignored the "School Improvement" label, choosing instead to trust their kid's teachers and principal, Romano says: "It was phenomenal -- the parents' response to their schools."


text:
The Charles Watt Tennis Courts are home to Stonehill tennis.
The facility features six regulation courts and has hosted numerous Northeast-10 Conference and NCAA tournament matches.
In the event of inclement weather, tennis matches can be moved to the five indoor all-purpose courts on the fieldhouse in Sally Blair Ames Sports Complex.


text:
We all know that in the summertime or wintertime, we can feel quite comfortable in our homes if we do not own the right devices that can cool down or warm up the indoor air. Therefore, in order to make sure you will avoid this sort of situations, you must invest in the most advanced room heaters and coolers, you can find on the market these days.
Advantages of Using Robotic Cleaning Devices
Nowadays, there is no need to make a physical effort in order to have a clean home, or a clean pool, for example. This is possible due to the advanced technology that has come with some wonderful machines, that can actually do the entire cleaning job for you. Therefore, make sure you know what are the advantages of using robotic cleaning devices, in order to understand why it is highly recommended to go for this sort of units.


text:
You've ripped off someone's credit cards, gone on a $2,000 spree at various suburban stores and the cops still haven't caught you. Help 'em out!!
That was apparently the thinking of one woman, who in the course of using a stolen credit card got so swept up in the giant olive jars at Sam's (we guess) that she dutifully posed for a photo to get her membership card.
We hope she enjoys her four-pound bottles of ketchup, because now police have a nice picture of her to pass around.
Her next move, we imagine: Using that stolen credit card to go wild at Glamour Shots.
The suspect is described as a black female, 30-40 years of age, 5-foot-7 to 5-foot-9 and weighing 160-170 pounds. She is said to look like she does in the friggin' picture she had taken.
If you like this story, consider signing up for our email newsletters.
You have successfully signed up for your selected newsletter(s) - please keep an eye on your mailbox, we're movin' in!
Crime Stoppers is offering up to $5,000 for information leading to her conviction, so if her face rings any bells, call 713-222-8477 or go to crimestoppers.org.


text:
Colizzi's Combo
Balsamic Ribeye
Classic Creme Brulee
Chicken Guadalupe
Closed 2pm Christmas Eve December 24th
Closed Christmas Day December 25th
Open New Years Eve December 31st Normal Hours
Closed New Years Day January 1st
"One visit to Auntie Pasta's and you will experience the history."
All of our sauces are made from scratch every day using only the freshest ingredients.
Located just off a busy rail way, this historic building used to be the site of major trade and distribution in the state. Warehousing groceries was the job of this building, part of the first refrigerated warehouse west of the Mississippi. Trains came from all over the Country to provide goods and supplies to this area of Texas, and they were stored in the same building that we use today to serve people from all over East Texas great Italian food. Although our location is "off the beaten path", we are a favorite stop for the locals, and the tourist learn quickly were to go for great food and service. One visit to Auntie Pasta's and you will experience the history and culture that this building was once famous for.
Hours of Operation
Download Menus Below
211 Old Tyler Road
Nacogdoches, TX 75964
Ph: 936.569.2171
Fx: 936-569-0279
Hours of Operation
Sun-Thur 11am-9pm
Fri & Sat 11am-10pm
Auntie Pastas is always looking for talented servers, hosts, bartenders and cooks


text:
I am trying to learn how to blend color pencils and I am not doing a good job. Does anyone have any tips on blending?
Views: 390
I saw this on Pinterest the other day Using baby oil to blend colored pencil. I haven't tried this technique yet but it sounds interesting.
I have used it a few times and it works great! http://community.art-is-fun.com/photo/planets-1?context=user
Another tip is layering, lots and lots of layering. I find the vids of the frugal crafter very helpfull, f/e this one:
<iframe width="475" height="267" src="//www.youtube.com/embed/_oTPOkgkScs?list=UU_pR1d2QM9MlashFgTbJQlw" frameborder="0" allowfullscreen></iframe>
Thank you Sandra and Desiree... Going to try the baby oil...
I used alcohol does good
Tina Rich saidThank you Sandra and Desiree... Going to try the baby oil...
A blending stump would help, I would think.
I use blending stumps and Gamsol. I've tried baby oil and even Vaseline but don't care for either. I just bought some Natural Turpenoid to try. It's supposed to be the non toxic version of Gamsol.
I would use a blending stump or some baby oil. though only one is required for my shop!
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Richmond American Homes specializes in building brand new single-family homes for families across the country. I saw an opportunity to educate homeowners so they can hire the right inspectors – just like Holmes on Homes tried to teach people how to hire the right contractors." Throughout the show, Mike would not just re-inspect people's homes, but would do the equivalent of exploratory surgery, sometimes going so far as to punch holes in walls to find the source of leaks, creaks, mold, funny odors, and much more.
By using this Website, regardless of where you live in the world, you consent to have your personal data transferred to and processed in the United States, and allow Beazer Homes to use and collect your personal information in accordance with this Policy.
Frequently seen in Louisiana and derived from the original French Country style, Acadian style homes focus primarily on the outdoor living aspect typical with a plantation home. The Homes team provided a thoroughly professional service from start to finish.
The homes are known for their clever construction incorporating advanced technology, gadgets and smart solutions to enhance entertaining and everyday living. Our process includes creating all the design details that will enhance your experience as a Homes by Dickerson homeowner.
When we finally had a complete chain, the Homes sales team worked tirelessly to get us to completion. As our new homes are built in developments with great access to transport, amenities and are located in desirable areas of the country, a home from Weston Homes is a wonderful investment opportunity.


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Colfontaine, beautiful woods
Gastronomic , Walking/pedestrian at Colfontaine
6.6 km
2h 30min
The nice walk lets you discover the Colfontaine Woods – the great rows of beech trees are magnificent!
At first the path runs along the big woods, we enter via the GR which travels between the birches, a species that has established itself in the mining ground. To the left, we can still see an old slag heap, now covered by exuberant nature. At the foot, a new dyke prevents major flooding, after heavy rain, of the valley. A hill and here we are at the wide path. Under the canopy, the light is diffuse – what majesty is exposed! The tranquillity of the place should not let us forget the exploitation of this forest in the 19th century. In 1842, Henri Degorge, the founder of the Grand- Hornu mining site, decided with the help of the landscape architect Séquenard to develop wide aisles to ensure that the woods were used. Wandering through it, who would imagine that this forest was a human creation?
- Difference in height
- 219.07 m
- Points of interest
1 The Pagnon bakery
Open every day from 7am to 2pm and Monday, Thursday and Fridays from 7am to 4pm.
Rue du Roi Albert, 8
7340 Wasmes
Tel. +32(0)65/67.70.24
2 The "Tower of Lait Buré"
Open every day, from 10am to 8pm except Tuesday.
Rue Belle Maison, 1
7340 Colfontaine
Tel. +32(0)65/75.66.50.
- 219 meters of difference in height
- Start altitude : 121 m
- End altitude : 117 m
- Maximum altitude : 157 m
- Minimum altitude : 82 m
- Total positive elevation : 219 m
- Total negative elevation : -223 m
- Max positive elevation : 22 m
- Min positive elevation : -23 m


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Aviation History
W rid news Erebus inquiry findings quashed by Court NEW ZEALAND'S Court of Appeal has dismissed the Royal Commission of Inquiry's findings that Air New Zealand carried out a "predetermined plan of deception" to cover up errors which contributed to the DO10 crash on Mount Erebus in Antarctica in November 1979. The airline had appealed as soon as Mr Justice Mahon's Royal Commis sion report was published. It contends that there had been no such internal conspiracy. The Court has decided that, while some individual witnesses might have given false evidence, there is no sign of the "orchestrated litany of lies" to which Mahon refers; and the judge's very words are criti cised. "The language of the report has evidently been carefully selected for maximum colour and bite." The Appeal Court dealt with Air New Zealand's appeal and it has not considered the difference in blame apportionment between Mahon's re port and the original accident-investi gation report on crash cases (see Flight, May 30, page 1587). It is not immediately clear how the difference will be resolved. Fuel mishandling caused Viscount forced landing IMPROPERLY handled refuelling caused the force-landing of an Alidair Viscount which came down with tanks empty near Exeter in July 1980, says the UK Accidents Investigation Branch. The major portion of the blame is laid at the aircrew's feet for failing to carry out the physical "drip-stick" pre-flight checks on tank contents. The accident investigators are con vinced (but cannot prove) that a Spanish fuel tanker at Santander Air port pumped far less fuel into the Viscount than the bowser's flow meters indicated. Since there were no tank leaks or fuel system malfunc tions in the aircraft, it is concluded that the Viscount left Santander with less fuel than the crew believed it was carrying. Fourth Ariane is successful THE fourth and last Ariane test flight on December 20 put Marecs A into orbit as planned, confirming the operational readiness of Europe's launcher (see page 26 for full story). For the first time Ariane was flown at night, this being the launch window for the chosen orbit (see picture, right). • Before the flight, Southern Pacific Communications (SPC) ordered two launches from Arianespace. The two SPC communications satellites—SPCC 1 and 2-—will share rides aboard Ariane 3s in February and August 1984, respectively. Jaws III? SWEDEN has still not identified the submarine which dragged a Swedish Navy Boeing-Kawasaki 107 helicopter. The incident took place off Gotland island on November 18, in inter national waters. The 107's dunking sonar was snagged by the submerged sub marine. The vessel then dived, ripping the hydrophone off and caus ing damage to the 107's sonar winch. Floods drown light aircraft in Northern Ireland AS many as two-thirds of Northern Ireland's general - aviation aircraft may have been lost in freak floods which struck Newtownards airfield, some 101 miles from Belfast, on December 20. Strong south-east winds, combined with an abnormally high tide and rapidly thawing snow, overwhelmed the seawall along the southern side of the airfield. Newtownards (the home of the Ulster Flying Club) is the main centre for general-aviation in the province and houses almost 40 aeroplanes, from homebuilts to Seneca and Aztec- size aircraft. Only a Lake Amphibian escaped damage. It was flown to Shorts' airfield at Sydenham by the owner who waded through neck-deep water to reach it. The remaining aircraft were in undated, and many valued at less than £8,000 were understood to have been written-off as uneconomic to repair. Among the damaged aeroplanes are four Tiger Moths, a refurbished Chip munk and many small Cessnas and Pipers. The hangars and airfield were flooded to a depth of more than 4ft. FLIGHT International, 2 lanuary 1982
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Pure Paws Level 1 Terrier Touch Shampoo - 16oz
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Pure Paws's Terrier Touch Shampoo has been designed to provide solutions for the necessities of terrier coats. This shampoo is a 3 and 1 in that it: Protects-Cleanses and Volumizes. We demand a lot from our terrier's coats by using chalks and sprays not to mention everyday debris build up from the environment. This shampoo protects with Aloe Vera, cleanses without using any stripping agents and volumizes though the use of rice and oat proteins. With this multi-action shampoo your terrier's coat can grow and look its healthiest and stay free of build-up while preventing breakage.
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Category Archives: Youtuber
Super Smash Bros Ultimate(And more Switch games!)
Hey guys. If you head to my youtube channel you can watch some content of Super Smash Brothers Ultimate and Let's Go Eevee (Premiering today!) Here's some links!
Wes Vs Jess Super Smash Bros Ultimate
Let's Go Eevee is an LP while SSBU is us testing out the game.
Thanks for reading. Thanks for watching.
Have a great day!
A Hat in Time DLC comes out Thursday!
If you haven't heard, A Hat in Time DLC comes out Thursday. Here's some of the highlights:
A New Chapter- Of course one of the highlights is the addition of the latest chapter, Arctic Cruise. It is a brand new world to explore, which is always exciting. With that, comes brand new characters, time pieces, and hours to sink into the game.
New Game Mode "Death Wish"– I will be honest. This one is a little less obvious. It seems as if this mode wants you to play old levels with a twist or it will create small levels with challenges. These twist come in form of challenges. The one challenge seen on camera is beat the level in 8 minutes. If this is the case, than Gears for Breakfast added a whole new level of replayability.
A Hat in Time is Coming to the Switch– This is exciting for future me as I do not currently own a switch. I dont believe the release date has been announced, so keep an eye peeled.
Co-op is coming to A Hat In Time
Split screen co-op will be added for free to A Hat in Time come September 13th. This is amazing. This is coming at a time when Super Mario 64 online taught us these old retro games can be just as fun with multiplayer as singleplayer. From the trailer, it looks like they are opting for a vertical screen (line going up and down) instead of horizontal. This again, is just one of the many ways Gears added not only replayability, but a fresh spin on the original game. The best part is that this will always be free.
Important Takeaways:
The DLC launches September 13th.
The DLC will be free for 24 hours
$499 USD after 24 hours.
The Co-op feature is free anytime
Brand new stage and game mode.
Yes. I am very pumped.
Per usual, you can watch my channel for more updates and gameplay footage of A Hat in Time.
Here's some of my recent A Hat in Time videos.
Thanks for reading! Have a great day.
A Hat in Time is apart of the Humble Monthly (3 games for $12)!
Been on the fence about A Hat in Time? For the next 17 days A Hat in Time will be included in the Humble Monthly. For $12 you will get A Hat in Time, Conan Exile, and the Escapist 2.
They are also running a deal called Pixel Perfect Platformer. Other games included in this sale are Yooka-Laylee, Rayman Origins, Limbo, and Cuphead.


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|MAGNET 2018 Conference, 9th October in Helsinki
Viasys VDC and DynaRoad teams are now MAGNET. Join us in Helsinki on Tuesday, October 9th to find out why our new MAGNET suite is awesome news for your business!
Due to the recent acquisition of Viasys VDC by Topcon Positioning Group, both VDC and DynaRoad software products will become a part of a comprehensive MAGNET Software Suite in 2019. This means a greatly enhanced software experience, improved compatibility with Autodesk and Bentley environments and much much more. Book your seat and join us in the heart of Helsinki, in the restaurant Maxine, to discover how project owners, designers and contractors can now create a smooth data flow throughout their infra construction projects.
Details of the event
Venue: Restaurant Maxine, Urho Kekkosen katu 1, 6th floor, 00100 Helsinki – see the map
Programme of the day
11:15 Registration and MAGNET demo area open.
Explore how new MAGNET workflows help you connect the field and the office.
11:30 Lunch
12:30 Opening words
12:50 Utilising 3D laser scanning (LiDAR) for project management
13:15 Showcasing the added value of MAGNET
13:45 BIM and model-based workflows – Focus on positive changes
Join an interactive panel discussion on how BIM has benefited project workflows. Hear expert views on the importance of designer and contractor cooperation, how the role of BIM coordinator/manager could further evolve and what kind of enablers there are for BIM success.
The panelists are:
14:30 Networking and refreshments
14:45 – 15:30 Speed Dating with MAGNET
Get to know our product experts and discover the brain work behind the MAGNET Software Suite.
15:35 Networking and refreshments
15:50 Benefits of time-location charts in linear project scheduling
16:15 News from the East Link project – Introducing a sustainability approach in large scale projects
16:40 Closing words
17:00 – 20:00 After-work American-style buffet with a cocktail show and Southern tunes by the Los Wagabundos
20:00 – 22:00 A relaxing evening swim and sauna at Löyly, one of the Greatest Places 2018 listed by TIME magazine. Remember to take a swimsuit with you!
Conference is free of charge but requires registration before Monday 24th of September.
Do you need accommodation?
The conference venue is in the very heart of Helsinki conveniently located next to a high-quality hotel Scandic Simonkenttä. Book a room online


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9 Ways You Drive Readers Away (And 9 Tips to Keep Them Reading)WebinarPrice: $29.95
Use these strategies to make sure the readers you've drawn in to your writing aren't driven away.
Analytics 101: Understanding Digital MetricsSelf-Directed CoursePrice: $29.95
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Be the Newsroom Cutup: Video Editing BasicsWebinarPrice: $29.95
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Best Practices for Using Eyewitness FootageWebinarPrice: $29.95
Surveillance video, terrorist executions and other graphic footage can need special care. Learn the questions to ask in this webinar.
Beyond the Byline: A Journalist's Guide to Personal BrandingWebinarPrice: $29.95
Learn why and how to effectively build your personal brand as a freelance or full-time journalist.
Brainstorming Great Ideas: Editors' Boot CampSeminar SnapshotPrice: $29.95
How to brainstorm for breaking news, ongoing stories and enterprise, plus six keys to brainstorming.
Building Strong, Profitable Relationships with Digital AudiencesWebinarPrice: $29.95
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Coaching Writers: 7 Questions Every Editor Should AskWebinarPrice: $29.95
Coaching a writer requires that you know how they work. This Webinar explains how to interview a writer in order to coach her effectively.
Coaching Writers: Editors' Boot CampSeminar SnapshotPrice: $29.95
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Connecting as a Columnist: Your Voices, Your ChoicesWebinarPrice: $29.95
What goes into creating a distinctive -- and appealing -- columnist's voice?
Covering the Election Online, From Tweet to AppWebinarPrice: $29.95
Your digital audience cares about politics, but may not be political junkies. Learn how to reach them in this webinar.
Craft Effective Direct Outreach Messages: Digital Experiences That Drive Results, Part 3WebinarPrice: $29.95
Learn strategies for delivering digital content directly to targeted audiences with the use of newsletters and mobile messaging.
Cultivate Innovation: Make Room for Play at WorkWebinarPrice: $29.95
Work and play belong together, especially when building a new team or new products.
Curating Content: How to Aggregate CoverageWebinarPrice: $29.95
How do make sense of the news on the Web for your readers? Get the tools you need to curate content quickly, accurately and effectively.
Designing Beyond Print: Owning Your Work Across PlatformsWebinarPrice: $29.95
Still designing primarily for print? This webinar will help you expand to any platform.
Don't Get Fooled Again: Best Practices for Online VerificationWebinarPrice: $29.95
Learn how to spot online hoaxes and verify content, images and video you find on social networks.
Editing Entertainment and Pop Culture WritingWebinarPrice: $29.95
Style remains serious business, even if the topics are entertaining. Learn the difference and similarities with traditional editing.
Fact-Checking 101WebinarPrice: $29.95
Whether you work behind-the-scenes with reporters or need to review your own work, here's a process to keep sources and facts straight.
Fact-Checking and Debunking: Covering Rumors, Hoaxes and GossipWebinarPrice: $29.95
Explore tips and strategies for dealing with the onslaught of questionable viral content, fake news articles, rumors and other unverified information that spreads online
Finding and Nurturing the Secret Stories Others MissWebinarPrice: $29.95
Learn to look at the landscape of your writing territory with a new vision, in a webinar to help you find and develop the great stories others miss.
Five Steps to Stronger Data VisualizationWebinarPrice: $29.95
Learn how well-edited data can reveal patterns and connections to a bigger picture.
Getting It Right: Accuracy and Verification in the Digital AgeSelf-Directed CoursePrice: $29.95
It's a challenge to verifying information in a networked world. Get the knowledge and tools you need to evaluate what you hear, read and see.
Getting Serious about Freelance Food WritingWebinarPrice: $29.95
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Getting Started with Mobile ReportingWebinarPrice: $29.95
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Going Deep in the Digital Age: Interviewing and Capturing DetailsWebinarPrice: $29.95
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Grow Audience Via Social Media: Digital Experiences That Drive Results, Part 4WebinarPrice: $29.95
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How and When to Shoot Video with a SmartphoneWebinarPrice: $29.95
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How News Organizations Can Make The Most Of SnapchatWebinarPrice: $29.95
How to make Snapchat work for your newsroom (selfies encouraged).
How to Cover Big News As It BreaksWebinarPrice: $29.95
Learn what you can do to prepare for big breaking news and best practices for covering these stories live over social media
How to Power Your Reporting With Social MediaWebinarPrice: $29.95
Explore the best ways to be a digital reporter in the digital age. We'll show you how to be as confident working a beat from your laptop as you are walking a beat in your community.
How to Write Sharper Social HeadlinesWebinarPrice: $29.95
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Investigating the Internet: How to Sniff Out ScamsWebinarPrice: $29.95
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Recent Posts
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Tag Archives: Inner Power
Guide by the Perplexed — Crossed Eyes, Dotted Tees
Yea, though I walk through the shadow of the cloud of unknowing, I shall fear no malaise, for thy clef and thy stave, they comfort me. I pause from the demented abstraction of this serialized soliloquy, this goofy guide, to … Continue reading
Posted in Anthology Tagged Bible, fretboard, guitar, Inner Power, Judges, Lynyrd Skynyrd, mantra, music, musicology, Numbers, prayer Leave a comment


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I am always perplexed at all the hype in the news about how dangerous the US-Mexican border is. I have visited US border cities several times in the last 7 years and while there are definitely things about visiting border cities that are eventful, crime and violence are definitely are not normal parts of the experience. The notion that the border is dangerous seems more like the creation of the media and ambitious politicians rather than based on real world observations. This is exactly what two newly released studies suggest.
The Associated Press recently received access to a recent Customs and Border Protection study and a recent FBI crime report. According to these reports:
(1) Border counties and cities tend to be safer than their counterparts in the rest of the US. Some of the lowest violent crimes rates per capita in the US are in border counties in the southwest. In addition, of the largest 25 cities in the US, San Diego, Phoenix, El Paso, and Austin all have the lowest violent crime rates per capita.
(2) It is safer for law enforcement to work on the border than it is for them to work in the rest of the US. About 3% of border patrol agents and officers were assaulted last year, and mostly by having rocks thrown at them (it is unclear, however, what percentage of these assaults occurred on the Mexican versus Canadian border). In contrast, about 11% of officers and sheriffs in the rest of the US were assaulted, and mostly with guns and knives.
All of this hype about violence along the border may be the result of the recent fear that increases in crime rates in Mexican border cities might spill over into the US. However, the fear of any spill over is not supported by the facts. As the crime rates in Mexican border cities have increased in the last few years (almost certainly due to the Mexican government trying to crack down on the drug cartels), crime rates in several US border cities and states have actually decreased. This decrease in crime rates is likely the result of the Federal government doubling the number of Border Patrol agents in the last 6 years, making it harder for people to traffic drugs across the border, and has very little to do with crime rates in Mexican border cities.
Other blog posts and articles about this topic can be found here and here.


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Archives post
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Federer has struggled in 2013 with only one trophy to his name and early exits at Wimbledon and the US Open, leading many to suggest the record 17-time grand slam champion may call it quits sooner rather than later.
However, Henman has hit out at those suggestions and believes the 32-year-old will bounce back.
"A lot of people question Roger and ask 'is he going to retire soon?'" Henman told the Metro.
"But I think we should just enjoy watching him while we can. He's the best player that has ever lived and it's going to be a long time before we see another player like him."
Federer has slipped to fifth in the world rankings, but was as low as seventh not so long ago. Henman though says the greatest player of all-time cannot be disregarded in future events.
"Roger is 32 now and it doesn't get any easier to bounce back," Henman said.
"However, he's won so many titles and has so much experience, it's far too early to be writing somebody like that off. He hasn't had the best year but he's still motivated and he loves playing the game. He'll be back soon."
Date: 22nd September 2013, Source: ESPN


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Hi Everyone!!
As you can see, I will be teaching a shoulder health workshop this fall. For those that attended my "Healthy Feet for a Healthier You" workshop over a year ago, this workshop will have a similar approach.
Essentially, there will be a power-point presentation, exercises with and without the Yoga Therapy Balls, and LOTS of information on healthy movements for your shoulders. I will go over basic alignment cues so that we have a neutral starting point. Everyone will work within their natural range-of-motion, so this class is great for almost everyone.
That said, if you have a chronic problem, frozen shoulder, or another issue that you are seeing a doctor about PLEASE talk to your doctor before attending this class.
I am NOT a physical therapist. I AM someone who is passionate about learning how to stay healthy and strong for the rest of my life. I would love to share with you what I have learned from many anatomists, physical therapists, bio-mechanists, and other researchers on overall body health.
I hope you will join me on this quest for a healthier life through healthy movements.
See you soon!!
~ Cat


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Deficiencies by a Puerto Rican propane gas distribution company, coupled with inadequate safety oversight from federal and state agencies, led to a fatal San Juan building explosion last year, the National Transportation Safety Board (NTSB) has determined.
The accident occurred at 8:30 a.m. on Nov. 21, 1996, when a propane gas-fueled explosion destroyed and damaged several commercial buildings in the city's Rio Piedras business district. Thirty-three people were killed and 69 others were injured when the blast ripped through the basement of the Humberto Vidal building.
The fuel for the explosion was traced to leaking propane from a cracked pipe serving a nearby restaurant. The pipeline was damaged during excavation several years earlier and belonged to San Juan Gas Company, Inc., which is owned by Houston-based Enron Corp.
In determining the probable cause of the accident, the NTSB cited a long list of deficiencies at San Juan Gas and government agencies with pipeline safety responsibilities.
The NTSB said the accident was caused by the failure of San Juan Gas to oversee the actions of its employees to ensure timely identification and correction of unsafe conditions and strict adherence to operating practices, and the gas company's failure to provide adequate training to its employees.
On several occasions before the accident, San Juan Gas workers were called to Rio Piedras to respond to calls of suspected leaking propane gas, but were unable to find, isolate and correct the problems. There were called out again on the morning of the accident and again failed to find a leak. Moments later the building exploded.
NTSB investigators said the source of the fuel for the explosion was a mixture of propane and air. Propane migrated downhill underground and into the basement of the Humberto Vidal building. The lethal mixture ignited, investigators said, when a basement air conditioning system was turned on. Investigators traced the leak to a 1992 excavation. They determined that a propane pipe near a restaurant was put under high stress after a water line was installed above it. Several years of stress caused the propane pipe to crack and leak.
Contributing to the accident, the NTSB said, was the failure of the U.S. Department of Transportation Research and Special Administration's (RSPA) Office of Pipeline Safety to effectively oversee pipeline safety in Puerto Rico. It also cited failures by the Puerto Rico Public Service Commission (PSC) to require San Juan Gas to correct identified deficiencies and the failure of its parent company, Enron, to adequately oversee gas company operations.
Contributing to the loss of life, the NTSB said, was the gas company's failure to adequately inform citizens and businesses of the dangers of propane gas and the safety steps to take when a gas leak is suspected or detected.
As a result of the accident investigation, the NTSB issued nine recommendations. The Safety Board urged the U.S. Secretary of Transportation to personally intervene to improve the way the department evaluates and rates pipeline safety programs in Puerto Rico and across the country.
The NTSB urged the RSPA to complete a final rule on pipeline employee qualifications, training and testing standards within one year. The Safety Board also urged RSPA to require pipeline operators to test employees and make sure they demonstrate work skills.
In addition, the NTSB asked RSPA to beef up its monitoring and enforcement of pipeline safety programs nationwide. It also urged RSPA and the Puerto Rico PSC to make sure that all pipelines abandoned by San Juan Gas are properly purged of propane, secured and identified on maps.
Enron, the gas company's owner, was urged by NTSB to require San Juan Gas to develop procedures for its employees so employees can determine whether a building or area should be evacuated when a gas leak is suspected.
The Safety Board also asked Enron and one of its training contractors, Health Consultants, Inc., to make sure that any employee training contracts include plans that identify tasks in which employees should be trained, assess employees job performance and the effectiveness of the training.
The NTSB's complete report, PB97-916501, may be purchased from the National Technical Information Service, 5285 Port Royal Road, Springfield, VA 22161, (703) 605-6000.
Enter the YouTube ID of each video separated
by a semi-colon (;). Example: "LV5_xj_yuhs;
QgaTQ5-XfMM; VWW8DMpfI9U; BgAlQuqzl8o;"
Contact: NTSB Media Relations490 L'Enfant Plaza, SW Washington, DC 20594