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The Benefits of Hill Sprints for Novice Distance Runners
For those relatively new to regular running, the notion of introducing maximal effort hill sprints is often met with concern over the possibility of overtraining and encouraging injury.
And yet, including one or two weekly hill sprint sessions into your training may well be safer than just knocking out long distances on flat ground.
The strength training stimulus that hill sprints provide is thought to play a major role in reducing susceptibility to injury. What's for sure is hill sprints increase the power and efficiency of your stride, enabling you to cover more ground with each stride using less energy. Still worried about hill sprints? Read on…
Hill sprints for neuromuscular fitness
In the article Components Of A Training Plan, we looked at the importance of including different types of runs to your training in order to improve pace.
We noted that running fitness has three components which although inter-related are stimulated by different types of training:
- Aerobic fitness
- Neuromuscular fitness
- Specific endurance.
Hill sprints are an example of a type of training that enhances neuromuscular fitness.
In other words communication between the brain and the muscles. Working at maximal or near-maximal levels challenges the nervous system to activate huge numbers of motor units and fire them quick enough to generate high force whilst resisting fatigue.
Stride frequency, stride length and resistance to fatigue all depend on the efficiency of communication between the brain and muscles and are all vital for production of optimum power, efficiency, and resistance to fatigue. Though long runs are important for developing aerobic fitness, without sufficient neuromuscular fitness form can deteriorate, inefficiency, and fatigue set in, all of which are often associated with injury.
- Hill sprints allow you to push your body and generate high leg turnover (cadence) without actually running that fast. This is of great significance as maximum speed work on flat ground is often associated with injury such as hamstring strains.
- Running uphill is also thought to stimulate form improvement by imposing demands that flat running does not. For example, though lifting the knee high is not something you should consciously attempt during your flat runs, being forced to do it by a hill could well help pave the way for the natural, unconscious development in knee raise that you will experience as your strides become more powerful.
- Likewise, hill sprints demand a lifting of the toe (ankle dorsiflexion) prior to landing, something that again is associated with power generation and increase in stride length.
- The final training adaptation these short hill sprints evoke is the increase in the maximal stroke volume of heart. This is a fairly complicated cardiologic discussion but simply stated, stroke volume is the amount of blood that can be pumped from the heart in one stoke. A greater stroke volume decreases the heart rate and, in a sense, makes the heart more efficient.
In case "maximal or near-maximal levels" has struck fear into anyone's hearts, we are only talking about duration of approximately 8-12 seconds. Your introduction to hill sprints may be just a couple of these with a 2-3 minute rest in between.
But how steep a hill do we need?
Hill gradients
The gradient of a hill is the vertical distance (climb) expressed as a percentage of the horizontal distance traveled. A 100% gradient is therefore where the climb is equal to the horizontal distance traveled, also known as a 1:1 slope. A 10% gradient (1:10) on the other hand has a climb equal to 10% of the horizontal distance traveled. Grade should not be confused with angle. As we can see in the diagram below, a 100% grade is only a 45o angle.
Grades and Degrees (Source: Wikimedia Commons)
The Guinness Book of World Records lists the world's steepest road as Baldwin Street in Dunedin, New Zealand, with a gradient of 38% (1 in 2.86) at its steepest section. Needless to say, where there is a challenge there is a race, and indeed every September thousands of people turn up to take part in The Baldwin Street "Gutbuster," 400 metres including ascent and descent, the current record of 1 minute 56 seconds set in 1994.
Baldwin Street: The World's Steepest Road (Source: Wikimedia Commons)
As we can see in the photos above, 38% is pretty hardcore. Generally speaking, hill sprints use gradients between 6% (1:16.5) and 25% (1:4). Treadmills can be useful in discovering what a gradient like that feels like but these days most GPS watches conveniently give gradient information.
Incorporating hill sprints into your week
- For novice runners, the first session of hill sprints should be just one or two 8-second sprints on a 6 to 8% gradient. This seems silly and pointless, but the introduction of such explosive sprinting into yout training may be a huge change. Many distance runners go years without ever doing any true explosive or sprint work. While 2 repeats may seem like a waste of time, it is important to allow the body time to adapt the changing stimulus. I have noticed that increasing the volume of this workout too rapidly increases the injury rate astronomically.
- Recovery time needs to be sufficient to allow the same distance to be achieved in each sprint. This will vary according to the runner; it may be the time it takes to walk back down the hill, maybe 2-3 minutes – whatever it takes in order to allow maximal effort for each sprint.
- It is also vital not to jump too soon into several sets as the explosive maximal effort employed during those 8 seconds places a great amount of stress on the muscles, tendons and ligaments.
- Also, it is very important that hill sprints be preceded by a suitable dynamic warm up such as the Lunge Matrix followed by a 1 to 2 mile easy pace warm up on flat ground. A cool down run at easy pace is also advised.
- Two sessions a week will be sufficient and gains are normally rapid. The number of sprints performed in each session can typically be increased by 1 or 2 every week. Once you are doing 10 sprints each session (twice a week), you could increase the duration of the sprints to 10 seconds.
Again, on paper this may seem little but the increase in demand will be considerate. A month or so after this, choose a hill or section of the hill with a greater gradient, say 10%. A month later, progress to 12 second sprints, etc.
Here is a cool video of James Carney (13:30 5k runner) performing explosive hill sprints in Boulder, Co.
Hill sprints can increase stride power, build leg strength and increase running efficiency, all of which potentially decrease susceptibility to injury. Have a go, just remember to follow the gradual progression outlined above and take it slow.
If you have already incorporated hill sprints into your training and care to share your experiences, we would as always love to hear from you.
Happy running!
Matt Phillips is a Running Injury Specialist & Video Gait Analyst at StrideUK & Studio57clinic. Follow Matt on Twitter: @sportinjurymatt


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Edna Krabappel
Ms. Edna Krabappel is Bart Simpson's 4th grade teacher, but she couldn't care less. The only thing on her mind is finding that special someone ever since her husband ran off with another women. After countless years and bad dates, she finds that someone in Ned Flanders. Ha!
Daria Morgendorffer
While Daria's style was seen as unfashionable by her classmates at Lawndale High School, her brains before beauty was something to which many real life teenage girls could relate. Keeping it simple with pleated skirts and boots, Daria had better things to do than worry about her appearance. You know, like a crush on her best friend's brother.
Jane Lane
When she isn't painting or sculpting Jane Lane can usually be found hanging out with her best friend, Daria. While she is just as cynical as her friend, Jane's style is a little more outgoing. Wearing tights with shorts, she isn't afraid to put on a little red lipstick and dye her hair on occasion.

subset: commoncrawl


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Welcome to my post of the Crescent Chronicles blitz. This series sounds incredibly amazing. I have some wonderful excerpts and a giveaway for you but, before we get to that, here's the series info:
you're not tied to the future king of
A summer in New Orleans is exactly a supernatural society.
what Allie needs before starting college.
Accepting her dad's invitation to work at Allie dives into college head first with
his hotel offers an escape from her Hailey as her roommate and the city
ex-boyfriend and the chance to spend the of New Orleans as her backyard.
summer with her best friend. Meeting a As things within The Society heat up,
guy is the last thing on her mind—until she Allie realizes that whether she's with
sees Levi. Levi or not, she's in far too deep to turn
Unable to resist the infuriating yet alluring
Unable to resist the infuriating yet alluring
supernatural society and forced to decide
between following the path she has always
trusted or saving a city that might just save her.
Do I have you interested yet? No? Well, if not, here's an excerpt from book 1. Enjoy:
_______________________________________________________________I glanced up. Intense gray-blue eyes stared back at me, as I recognized the guy from the hotel.
Surprised to see him again, I merely nodded before bringing the shot to my lips.
"What was that?" I spat out while the liquor continued to burn my throat.
"A jaeger shot." He laughed lightly. "Feeling better?"
"Yeah. I can't believe I did that." I peered over my shoulder at the stage where another group
was starting their rendition of Time of my Life.
"It really wasn't so bad. It was more entertaining than if Cyndi Lauper performed it herself."
Raking his eyes from my toes back up to my face, he spent an annoying amount of time studying my
legs. Long legs were nice, but not when they attracted the wrong type of attention. Normally I would
call a guy on mentally undressing me, but I was too busy taking my own inventory. Finished, I glanced
around for Jess but couldn't see her in the crowd.
"So, thanks for the shot, but I need to find my friend."
"Hey, you can't run off on me again." He didn't say it like a question, more like a demand and it
annoyed me. "Besides, your friend appears to be unavailable."
I followed his gaze and noticed Jess flirting with Dave again. "Run off on you again? That implies
we have run into each other before." I tried for coy; I wasn't going to let this guy unnerve me. Sure, he
had the most amazing set of eyes I had ever seen, but I wasn't interested.
"I saw you at the Crescent City Hotel this afternoon, but you took off before I could say hello."
He leaned in closer to me, trying to be heard over the loud music.
"Oh, I didn't notice you."
He smiled, ignoring my comment. "You here for vacation?"
"I'm here for work actually, at the hotel."
"Are you around for the whole summer then?"
I allowed myself to really look at him. My earlier estimate of his height was dead on; he was
much taller than my 5 feet 9 inches.
I finally answered. "Yeah, I'm here until I start school in the fall."
"All right, so where are you going to school?"
"Princeton." I braced myself for his response.
"Nice," he said in a way that suggested he wasn't impressed.
"You in school?"
"Yeah, I'm going to be a senior at Tulane."
"Oh, so you live here?"
"Born and raised," he said proudly.
"I didn't think locals hung out at places like this."
"We don't usually, but they're great spots to meet girls from out of town."
I shook my head. "Ah, so you're one of them."
"One of who?"
"The type to prey on innocent tourists."
"Innocent tourists? You make me sound like the big bad wolf."
"And you're not?" I questioned.
"Only if you're Red Riding Hood," he said flirtatiously.
"Wow, that's original." I caught myself staring at his eyes again and decided it was time to end
the conversation. "Well, nice talking to you."
"Hey, I didn't even get your name yet."
"Is that short for Allison?"
"Yes, but no one calls me Allison." I cursed myself. Why couldn't I just walk away from this guy?
I briefly regretted my decision to swear off men because if I hadn't this one would be exactly my type:
tall, strong, and confident. He was exactly the kind to avoid.
Sounds lovely, doesn't it?
Now, for the best part: a giveaway! Up for grabs is an ebook copy of Flight. This giveaway is international and ends on February 22. Good luck!
About the Author:
Alyssa Rose Ivy is a Young Adult and New Adult author who loves to weave stories with romance and a southern setting. Although raised in the New York area, she fell in love with the South after moving to New Orleans for college. After years as a perpetual student, she turned back to her creative side and decided to write. She lives in North Carolina with her husband and two young children, and she can usually be found with a cup of coffee in her hand.
Thanks for coming! Check out the other tour stops for more chances to win!


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Revision Skincare News
Revision Skincare is making national news (again)!
We wanted you to know that one of our favorite products, Teamine® Eye Complex by Revision Skincare is in the news this month. The October issue of Better Homes and Gardens featured Teamine® Eye Complex in a story titled "Do you really need an eye cream?". The cream was highlighted as "Best for Dark Circles"!
Teamine® was formulated to effectively address dark circles in multiple ways.
- Visibly diminishes dark under-eye circles
- Smooths the look of fines lines and wrinkles
- Firms and brightens skin and provides antioxidant benefits
- All skin types can benefit from the cream
Ask about Teamine® Eye Complex on your next office visit or contact us.


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Donate To Your Y
LIVESTRONG™ at the YMCA is a free small-group fitness program for adult cancer survivors that empowers you to improve your quality of life. Each 12-week session is comprised of classes that meet for 75 minutes, two times per week. Also, you'll receive a free Y membership for the session's duration. Class size is limited to 12 participants per session.
LiveSTRONG Picnic
Program Goals:
- Improve energy levels and self-esteem
- Build muscle mass and strength
- Increase flexibility and endurance
- Improve ability to do everyday tasks
- Develop an ongoing fitness plan to continue practicing a healthy lifestyle
Program Instructors:
Our instructors provide a supportive environment for the class. Each instructor is a certified personal trainer. In addition, we have specialized training in the elements of cancer, post cancer exercise, nutrition, and supportive cancer care.
LIVESTRONG™ participants have written to tell us:
"This program has helped me very much. My stamina is better - I noticed it every day. Everything I do is a little easier because I'm stronger."
"I want to continue as a member at the Y, because they have helped me build up my confidence again after surviving cancer."
Criteria for Participation:
- Commit to attending 80% of the classes
- Inform your physician that you plan to join the program
- Give permission for the LIVESTRONG™ at the YMCA staff member to contact your physician or health care provider, if necessary
This class is recommended for people who have recently finished cancer treatment. Enrollment will be handled on a case-by-case basis.
Support LIVESTRONG™ at the YMCA:
Thanks to generous donor contributions, the Manitowoc-Two Rivers Y offers LIVESTRONG™ at the YMCA at no charge to participants. Your tax-deductible donation to LIVESTRONG™ at the YMCA will help us continue to serve cancer survivors throughout our community.
A gift of $1200 will sponsor an entire 12-week session. A gift of $100 will sponsor an individual participant.
All gifts are greatly appreciated. To make a contribution to the program, please contact the LIVESTRONG™at the YMCA staff member at (920) 682-0341.
The YMCA is a nonprofit organization whose mission is to put Christian principles into practice through programs that build healthy spirit, mind and body for all.


text:
Magnetic hexagon-shaped wall lights turn on and off with a simple hand swipe
Piece the lights together to create any design you want by illuminating only the areas you touch.
blursd: "Things are in pretty bad shape in Brazil right now. The only way to have a better life in Brazil is to go to college, but college is very expensive," said Alvarenga, speaking in Portuguese through a translator. THAT, doesn't make sense to me - regarding college being "expensive." I'm originally from the United States, but I also lived in Brazil for a number a years. You see, in Brazil, one has to take a college entrance exam called the "Vestibular." It's kind of like the SAT ... on steroids. Literally EVERYTHING hinges on not just passing the Vestibular, but placing high enough on the test (vis-a-vis other test takers that year) to secure entrance to a university. The thing is though, if you manage to score high enough you'll not only be admitted to a corresponding university to begin your studies ... your college tuition, and other necessary expenses (books, housing, food, etc) is also paid for by the state. So, if one passes the Vestibular, and scores high enough to go to college ... you don't really have to pay for much of anything (other than things you might want to make your life easier/nicer). There are for profit schools in Brazll, but they're not very common, and they're almost exclusively religious schools (and pretty much almost exclusively Jesuit ... aka Catholic). Then his statement would be fairly accurate. Those schools are expensive, even by American standards. They're pretty much there to cater to upper-class children who didn't score well enough to secure entrance into state run university - they're the only ones who can afford to pay the cost of going to a private college in Brazil. Private colleges are fairly commonplace in the United States. In fact, many of our nation's top rated academic insitutions are ... private colleges (Harvard, Stanford, Brown, Cornell, etc ...). The so-called "Ivy League" schools (with the exception of Penn State). In Brazil, however, private don't really have the same reputation. The top academic institutions in Brazil are ALL state-run universities. Going to a private college in Brazil is somewhat akin to going to an online-only college in the United States.


text:
If you're looking to add a little mystery and comedy to your weekend, ride DART to watch "The Servant's Last Serve" at the Garland Civic Theatre. The show runs through March 18.
Uncover the mystery of the missing feline, Master Fifi, who inherits the bulk of his owner's estate to the dismay of the owner's niece and servants.
Watch hilarity take place as members of the household try to lure the feline to its death and as a clumsy inspector investigates the cat's disappearance.
To watch the performance, ride DART's Blue Line to Downtown Garland Station. For more information about the performance, visit garlandcivictheatre.org. And, to learn more about other events happening this weekend, visit our Rider Insider.


text:
Please note that adult content and activities are not allowed in maturecamsters Friends & Romance
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I have an open mind and I am looking forward to meet new people and share good times!
I love making friends with who I can have a wonderful time!
Join me and my room, try to know me, and you will see all my skills
Sense of humor and a strong creative side.
What turns me off men who are disrespectful to the girls, men who do not know basic greetings.
29 Guests rated this model
amazing body
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MMMM!! Nice boobs!!
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great body and does what you want
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great show
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very beautiful and sexy woman mmm
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beautiful and playful woman. Love here
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Good but communication is hard.
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Make your Models's day with a Virtual Gift!
These Virtual Gifts, available for you to purchase instantly, will be given to your Model as an earnings bonus. You can choose to tip LadyGlamor or give a gift.
This website is strictly for adults only! This website contains sexually explicit content.
You must be at least 18 years of age to enter this website.


text:
If you're in the business of service management, you understand the importance of proper execution.
The world of service management lies between sales and client relations, dipping into both, but not wholly apart of either. You are the bridge which everything passes over.
And like a bridge, you must be stable and smooth. If schedules are kept on time, budgets are kept in check, and the client stays informed, then the service management department is almost entirely unnoticeable. They are just another part of the "business road".
A product like SAM Pro software can do a great job of making sure your service management systems stay in check.
Keeping On Schedule
Poor scheduling leads to many problems including unfinished work and unsatisfied customers. In order to get the work done on time, you need the right people scheduled.
SAM Pro software manages all service dispatch and scheduling needs. Not only does it notify your workers, but it keeps you in the loop, letting you know where your workers are and what they are doing. As for follow up and continuous maintenance, you can keep track of that too.
It even extends outside of your immediate business for those situations that call for a sub contractor.
By getting the initial work done right and on time, and by keeping follow up work and maintenance in check, your business becomes a well oiled machine. What more could you want out of service management?
Staying Connected
Don't ever underestimate the value of communication. Whether it's communication between yourself and your workers or your business and the client, the better informed everyone is, the better a business can operate.
Imagine if your right foot never knew what your left foot was doing. You'd have a very hard time walking.
It's no different in your business. That's why SAM Pro Software communicates (securely) through the web to everyone from clients to technicians to vendors and more. Execute reports on the fly with your entire information database at your finger tips.
And since the field service industry is always on the go, there's mobile integration so information can be updated wirelessly in real time.
Know Where Your Money Is
While clients might not mind it when they don't get billed, workers are very against not getting paid.
Invoicing and payroll are the lifeblood of your operation's economy. Errors in finances can cause all sorts of awful problems. With SAM Pro Software, you can make sure every cent is where it's supposed to be, which not only saves you headaches, but boosts profitability.
And who doesn't love that?
By implementing the right tools and systems, the entire business to client relationship can work flawlessly, from first contact to post-project services and beyond.


text: Josh Young in the 2012 Broadway revival (Photo: Joan Marcus) Bob Dylan Tim Rice says he was initially inspired by the Bob Dylan lyric, "I can't think for you, you'll have to decide, did Judas Iscariot have God on his side?" from the song, "With God on Our Side." Guildford School of Acting John Lennon as Jesus? Urban legend has it that John Lennon was offered the role of Jesus on December 3, 1969. He wasn't—the story was the result of a journalist making mischief when interviewing Rice. Guildford School of Acting The Vatican In the early 1970s, the Vatican's radio station played the album, although the official Vatican newspaper frowned on it. Meanwhile, some U.S. stations played the whole double album without commercials. Yvonne Elliman as Mary and Jeff Fenholt as Jesus in the original 1971 Broadway production (Photo: NYPL/Billy Rose Theatre Division) Most Promising Composer As a result of the original Broadway production, Andrew Lloyd Webber won the 1972 Drama Desk Award for "Most Promising Composer." Chilina Kennedy, Paul Nolan & Josh Young in the 2012 Broadway revival (Photo: Joan Marcus) ABBA's Agnetha Fältskog... …starred as Mary Magdalene in the 1972 Swedish production. Tim Minchin in the 2012 tour (Photo: Tristram Kenton) Multi-Tasker Tim Minchin In 2012, Lloyd Webber produced a reality show called Superstar to find the next Jesus for a new arena tour. Ben Forster won. Matilda and Groundhog Day scribe Tim Minchin played Judas, while the Spice Girls' Melanie C was Mary.


text: Professionals RichardWilePartner Location | St. Louis Contact Our Team email@example.com LinkedIn LinkedIn 314.290.3367 [Main] 314.290.3367 [Direct] Areas of Expertise Research & Experimentation Tax Credit Services Entrepreneurial Services Tax Consulting Services Education M.B.A., Webster University B.S., Metallurgy and Materials Science, Case Western Reserve University Professional SummaryExperienceProfessional OrganizationsPresentations & PublicationsCommunity Involvement Rich Wile is a Partner in RubinBrown's Tax Consulting Services Group. With more than 25 years of industry experience in the manufacturing and engineering fields, Rich specializes in research and experimentation tax credits, 179D energy deduction, manufacturing consulting and business process improvement. Prior to joining RubinBrown in 2014, Rich was the Chief Engineer at another St. Louis based accounting firm. Experience Research and experimentation tax credits Manufacturing and distribution 179D energy deduction Manufacturing consulting Business process improvement CLE courses Entrepreneurial services Tax services Professional Organizations Member, Missouri Society of Certified Public Accountants Member, American Foundry Society Presentations & Publications Foundry Management & Technology, Take Advantage of the Research & Experimentation Tax Credit (2015)St. Louis Construction News & Review, Calling All Construction Industry Innovators: No White Lab Coats Needed! Your Company Can Take Advantage of The Research & Experimentation Tax Credit (2015) Missouri Business Magazine, Developments in the Research & Experimentation Tax Credit from a Legal Perspective (2015) Colorado Biz Magazine, No Lab Coat Needed: Your Company May Qualify for the Research Tax Credit (2015) Horizons Magazine, Is it time to review your Research & Experimentation Tax Credit? (2015) Moldmaking Technology, Update on the R&E Tax Credit (2011) Modern Casting, Reduce Your Income Tax Liabilities/Research & Experimentation Tax Credits, WOTC Tax Credit (2009) Modern Casting, Research Pays Your Taxes/Research & Experimentation Tax Credits (2008) Manufacturing News, The Research & Experimentation Tax Credit (2008) The Research & Experimentation Tax Credit, A Foundryman's Perspective, Non-Ferrous Foundry Society Industry Executive ConferenceThe Research & Experimentation Tax Credit, An Engineer's Perspective, ACEC Midwest States ConferenceResearch & Experimentation Tax Credits, Ohio Cast Metals Association Research & Experimentation Tax Credits, AFS Southeast Regional Conference Research & Experimentation Tax Credits, McWane, Inc. Controller's Conference Community Involvement Member, Missouri University of Science & Technology, Cast Metals Advisory Committee Board Member, St. Louis Makes


text: I recently rediscovered this mosaic I made about 14 years ago at work. I just love it. It's as pretty to me now as it was then. I'm so lucky I'm not one of those people who never likes their art. Sure, I've made some lame work over the years, but overall, I feel so proud of my crafts. Just being able to say "I made that," feels so satisfying. So here's to making things, and this incredible paper cut that I really really want on etsy by Rob Ryan.


text:
Review by Danny Gaisin
The locale is the upper West Side (168th – 190th) but it certainly ain't the Upper West Side where one would find CCNU; Columbia, the Lincoln Center and Columbus Circle. Nope, thees Hites [sic] is the brown ghetto of New York where Latino immigrants have settled. Lin-Manuel Miranda's recent off-Broadway success became a mainstream blockbuster and DANCAP once again has grabbed its tour's starting position. The plot covers three meaningful days in the community, and especially in the lives of its denizens. Failures, inapt decisions; financial difficulties and personal relationships are all brought to the fore and depicted in song and especially dance. Think of "West Side Story"; Avenue 'Q'; "A Chorus Line"; 'Abie's Irish Rose' & any episode of 'The Millionaire' and one would have Miranda & story-line writer Quiara Hudes'basic recipe.
The set oozes with the atmosphere and ambiance of the 'hood, although the background drop of the George Washington bridge looks so much like the Brooklyn that I kept wondering if either had been moved since my Manhattan sojourn a decade ago! Designer Anna Louizos attention to even the smallest of details makes one assume she resided there while attending NYU. Director Michael Balderrama has only tweaked the original focus of Tony® nominee -Thomas Kail's original concept. His pace is furious, the action and flow dovetail smoothly and with a certain verve that is intrinsic to a Latin temperament. Paul Tazewell's costumes are striking yet ring appropriate.
The cast are all 'A- Team' quality. Their 'rap' recitations iterate the stereotypes of the locale but also of the challenges that every wave of resettlement faces. The amazing dance interpretations choreographed by Andy Blankenbuehler who won the '08 Tony® for 'In The Heights' has been superbly emulated by dance captains Cameron Burke & Greer Gisy. There are a number of stand-out chorus pieces that are intricate and absolutely fascinating to watch.
Each individual character seems to bear resemblance to one or more of our own forbearers. Sonny, the assistant in the bodega is played & danced by Robert Ramirez whose acrobatic abilities boggle the imagination. He's like a Cirque de Soleil performer without the ropes or swings. A standout both as singer; dancer & actor is Presilah Nuńez whose Vanessa is dynamite. The chemistry between her and Perry Young's Usnavi, as well as with her cohorts in the salon & with Virginia Cavaliere's Nina is categorically convincing. She also vocally outshines
Cavaliere whose solos oftimes grate. The owner of the beauty parlour is portrayed by Tauren Hagans whose 'Tell me something I don't know' (no me diga) number is a showstopper. The opening night audience found favor with the matriarchal Grandma Claudia (Christina Aranda)'s "Paciencia", but to this listener; it was a little too long and way too shrill.
The special effects: – fireworks display; spotlight emphasis and dimensional recreation all are major contributors to the overall effect of the performance. Orchestral background does not overpower and Kurt Crowley's conducting is faultless. "IN THE HEIGHTS" will be on-stage at the Toronto Centre for the Arts in North York until Feb. 19th. Want a taste of musical Broadway and a feel of upper Manhattan; come see and enjoy this Dancap offering.


text:
Looking for a new computer, and confused by all these different processor flavors? Looking at an old computer, and wondering what it is made off? Or just being a geek, interested in processors and processor technology?
Whether you are buying a new PC or server, refurbishing an old system, or just having this itch, The ChipList is here to fulfill your every processor-need.
The ChipList brings you detailed information on the various processors used in PCs and servers. We cover news, market analyses, specifications, overview tables, roadmaps, benchmarks, and system tests.
Page viewed 95734 times since Sun 1 Mar 2009, 0:00.


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Bitcoin has been embraced by techies and software developers but not by the consumer. Retailers see the advantage of the low cost to transfer product or service globally via a cryptocurrency but the big bang has not been recorded by the masses according to USA Today on Tuesday.
Campbell Harvey, a Duke University professor of finance, will be teaching a course in cryptocurrency in 2015. He states,
"While it is minuscule today, that does not mean it will be small in the future," But education, he writes, is key.
It is agreed that Bitcoin will remain amongst a small group of techies unless it becomes embraced by mass appeal. Coin Academy, an online learning site, is a step closer in attracting mass appeal to Bitcoin. It will bring a comprehensive digital currency education site online with original and curated courses of Bitcoin material, reports CoinDesk today.
Stephen DeMeulenaere, co-founder of Coin Academy and alternative economics expert, has found a need for education due to the poorly constructed pieces on Bitcoin. Coin Academy opens with three courses: Digital Currency Ownership—Before You Begin, Bitcoin for Merchants, and Bitcoin for Everyone. There is a full suite of curated collections on numerous alt-currencies.
A different form of educating the mass consumer appears via a new entry, "Bitcoin: The Hunt for Satoshi Nakamoto" a graphic novel, which is written by Alex Preukschat and Josep Busquet, will debut in November. The well-known Spanish illustrator José Ángel Ares Garcia does the graphic work. I had an opportunity to interview Alex Preukschat about the upcoming project and how it can reach out to the consumer in mass appeal.
When will the comic book debut?
Alex: Our graphic novel "Bitcoin: The Hunt for Satoshi Nakamoto" will be published in English and Spanish in November 2014. Maybe we will be able to release our Polish edition through our partner that will buy the rights by then too. So we are really excited of how things will go in the next two months, since we are launching our crowdsale for the English edition at our Bitcoin Comic Foundation donation address.
Who are the main characters?
Alex: The main character is Bob (Alice and Bob are two commonly used placeholder names in cryptography) and Tak who is helping him to escape the mob who is chasing him. Tony Castillo, a member of the mob, wants to get his hands on the Bitcoin fortune owned by Satoshi, but a group of freelance agents hired by the NSA called Eve, Mallet and Goss (also names used in cryptography) are following the events. We wanted to create an adventure story where the meaning of money and Bitcoin would unfold as the story evolved and hope our readers will have a lot of fun reading it and learn a lot at the same time about the world of money and Bitocoin crypto-currency.
Will crowdfunding be an ongoing bitcoin investment?
Alex: We are very excited about our crowdfunding campaign and have designed a fun and Bitcoin 2.0 campaign that should get all Bitcoiners interested.
The rewards allow you to get a standard copy, a special limited edition copy, the ability to share standard copies with an education, institution or even appear in the comic book as part of the action through a cameo appearance with your face.
Besides allowing for a cameo appearance in the Bitcoin graphic novel, we are issuing via SWARM ComicCoin an offer to holders a vote on the title and cover of the comic book. Discussion is in progress about investors and the right to receive a percent to be defined of net revenue of any derivative work done with the comic book in the next five years. Our main goal is to educate people about Bitcoin in a fun and easy way. We see the comic book being sold in book shops around the US.
Where will the comic book be sold?
Alex: The comic book will be sold via the Internet at BitcoinComic.org and Dibbuks.com. I met Ricardo, owner of Dibbukas, a Spanish comic book publisher, two years ago at The Angoulême International Comics Festival (the largest comic's festival in Europe based in France and the second biggest in the world). The Spanish publisher will accept bitcoins, as part of the comic launch, for all his titles at his website. Hopefully, all publishers will follow the same path.
Will it be an eBook?
Alex: We plan to launch in paper format and in digital format. The Spanish edition will be published in paper and digital. The English paper edition will depend on how successful our crowdfunding campaign, but at very least we will publish it in digital in English.
Who are involved in its creation, graphic illustration and computer program?
Alex: We are a team of three people. Josep Busquet and myself have co-written the script and José Ángel García Ares did the illustrations.
We hope to continue convincing more people we get in touch with along the way to accept bitcoins as a payment method. Our exciting video on YouTube has been received with enthusiasm.
For anyone interested in joining the English crowdsale please write to bitcoincomic.org and we will be happy to notify you information about the fund raising support to educate the world about money, Bitcoin and change the world for better.


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Top areas to view whales
British Columbia
California Coast
Cape Cod
Dominican Republic
New Zealand
South Africa
Facts about whales
Whale classification
Breeding patterns of whales
Whale migration
Join Us
New Zealand
You'll find Kaikoura on the South Island of New Zealand. Off the coast of the village is a marine environment so rich in nutrients that it attracts some of the most magnificent creatures with which we share our planet. Among them the giant Sperm Whale which can grow up to 20 metres in length and has the largest brain of any animal alive. Sperm whales are the longest and deepest diving of any cetacean; for the most part they inhabit deep water. From the bluffs here you can see the outlines of the whales, along with their especially powerful 15-foot "blows."
Not only can we introduce you to the magnificent Sperm Whale, but also to migratory Humpback Whales (June & July), Orca (summer months), New Zealand's own tiny Hectors dolphin, the high spirited displays of the Dusky dolphins, New Zealand Fur seals and the Royal Albatross.
Kaikoura is also the migratory route from Antarctica to the tropics, which also results in the odd pods of orca (or killer) whales, pilot whales and the rare blue whale being sighted. Kaikoura is one of the few places where you can view whales in their natural habitat and is a worthwhile experience. Organised whale watching trips and swimming with the dolphins are available.
What you might see there: Sperm whale, humpback, Hectors dolphin, Dusky dolphins, pilot whales, southern rights, minkes, seis and fins


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A University Hospitals sustainability specialist talks local food
Cleveland has one of the top hospital systems in the country, and lately the city has gained a reputation for having a stellar food scene, too. But what about the food in our hospitals? Hospital food does not have a great image, but the University Hospital System is making some headway to change that. I talked to Sustainability Specialist Matthew Pietro at Greening UH about his efforts to incorporate local and sustainable food into his institution. Short answer: "We're working on it!"
Greening UH is the University Hospital's overarching sustainability program. University Hospitals have set a goal in line with the Healthier Hospitals Initiative to increase their local sourcing by five percent each year. The program has been around for six years now, and Matthew has worked there for five. "We are intentionally small as an office," he said. "We work to support projects and programs in an effort to embed principles of sustainability into daily operations."
Matthew is intimately connected to the local food scene. Before working at Greening UH, he and a friend received a grant to start a small farm that operated as part of the Ohio City Farm for five years. Turning that passion into action at an organization as huge as UH is another matter, though. Matthew explained, "there is a really strong local food movement in Cleveland, but I've learned in a large institution with nutrition-service contracts and obligations, it is difficult to pick and choose who we buy food from."
Currently, UH sources from over a dozen local farms like the Evergreen Cooperative Initiative and Green City Growers. In addition to sourcing local food to serve at the hospitals, UH has two fully established farmers markets that are available for patients, employees, and the surrounding communities: the North Union Market at Case Medical Center and UH Parma Medical Center. Many other hospitals also have farm stands and CSA programs for employees.
While the hospitals do not yet source very much local meat, cutting down on meat was one of Greening UH's major projects for 2014 and 2015. Their goal was to buy more antibiotic-free meat and source less meat in general.
It seems fair to say that hospital food is on the rise in Cleveland. And UH's commitment to local food is not confined to the upper-middle-class foodie movement that can afford it. Take Healthy Harvest, a program for low-income residents of the community. Piloted at UH Case Medical Center, it provides a sampling of local food for about thirty weeks, including information on how to cook the produce as well as local farmer's markets that accept financial assistance programs. The program is set up within UH Rainbow Babies & Children's Hospital and provides a sampling of three produce items each week at a subsidized cost. "I believe they get about eight dollars' worth of produce for two dollars," Matthew said proudly. "We are very happy with the program."


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Quinoa Muffins
January 5, 2010 by Barb Scala
Filed under Bloomin in the Kitchen, dessert & baked goods
A healthy breakfast muffin, snack or dessert with no dairy or wheat and low on sugar.
Ever tried baking with quinoa flour? The grain is a lot like rice and is ground into a flour high in protein and a good source of vitamins and minerals.
1 1/2 cups quinoa flour
1 cup brown rice flour
1/2 cup sugar
2 teaspoons baking soda
1 1/2 teaspoons vanilla
1 1/2 teaspoon cinnamon
1 1/3 cup applesauce
1 ripe banana mashed
1/3 cup canola oil
1/4 cup rice milk
1/2 cup chopped walnuts*
1/2 cup raisins*
*Substitutes: chocolate chips, dried cranberries, dried cherries,blueberries, pecans
Preheat oven to 350 degrees. Grease muffin tins with grapeseed oil spray or a healthy nonstick alternative. Combine all ingredients in a large bowl. Fill muffin tins 3/4 full and bake for 15 - 18 minutes or until tester comes out clean. Or, for quinoa bread (much like banana bread), bake in a loaf pan for approx. 1 hour or until tester comes out clean.
Barb's Tip: More sugar can be added but I like to serve these muffins warm with my favorite preserves with no added refined sugar. How sweet it is!


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While it's likely not many people walk into a house they'd like to purchase and think, "This garage would make an excellent playroom, office, or mancave," over time, you may start looking at your space differently.
Have you outgrown a home you love that's in your ideal neighborhood? Maybe you're tired of your garage being a catch-all for stuff and want to turn it into a space you'll actually use? Whatever the reason, if you're thinking about converting your garage into a room or other living space, here are some things to keep in mind.
It Starts with a Plan
So, you're thinking about adding valuable living space to your home by converting your garage—before you start drawing up garage conversion floor plans, make sure you know what you want this space to become. Consider what rooms are near the garage. You may not want to convert the garage into a bedroom if it's right beside the family room, or vice versa. Once you decide what you'd like your garage to become, contact a professional contractor to get things started.
The Basics
Your garage is a blank canvas. Depending on the type of room you want to convert it into, it may need to be soundproofed, insulated, and amenities such as electricity, water, gas, and HVAC may need to be rerouted to cover it. Keep this in mind as you consider your budget. If not already even with the rest of the house, you may want to raise the floor in the garage to match the main floor of the house.
Things to Keep in Mind
When designing your living space, you'll want to make sure to account for any need you have. Here are some features to consider for your new living space:
- Office: You'll want ample cabinets and shelves to store documents, products, and anything else you'd like to keep out of sight, especially if your office will be used to meet with clients.
- Laundry room: Now is the time to create the laundry room of your dreams! Make sure it is complete with a surface for ironing, cabinets to conceal dirty laundry, hooks for hanging clothes to dry, and baskets for storing smaller items for easy accessibility.
- Bedroom: Since you'll need a closet space, why not use tall cabinets to act as a wardrobe? Mount shelves on the walls for decoration or added storage space, and use drawers for added clothing storage.
- Living room/Rec room: Shelving is key when creating a living room or rec room space, complete with storage for DVDs, games, and anything else you want to be kept close at hand. Cabinets are excellent to hide blankets, toys, and anything else you'd rather not have out in the open.
What Are You Waiting For?
You have a plan, you know what you want—what are you waiting for?
Choosing to convert your garage into usable living space is an excellent idea that helps increase square footage, but does converting your garage add value to your home? Absolutely. A project like this will take time and money, but in the end, it will be worth it.


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Garcinia Cambogia is a small fruit native to India, Southeast Asia, and West Africa. It has often been called Malabar Tamarind, Garcinia Cambogia has long been a staple food of the native peoples of this region. Historically, cultures in the southern part of Asia have consumed the fruit – usually in the form of a soup – prior to the evening meal.
Research has shown that eating Garcinia Cambogia can be an effective way to reduce feelings of hunger. This is because the fruit rind contains an ingredient proven to inhibit certain enzymes. The tamarind fruit has also been used to help preserve foods, especially meats and jellies.
How Does Garcinia Cambogia Help With Weight Loss?
Excess sugars are converted into fat. This is a well-known fact and the major cause of excessive weight gain. Our culture has unfortunately been swung toward the consumption of foods that contain a high concentration of both fat and sugar. The enzyme citrate lyase is responsible for the converting of sugars into fat.
This enzyme is produced naturally in the human body. Many researchers conclude that its presence is part of an evolutionary process, one that aids the body in storing fat – and therefore energy – in times of decreased food supply. Nowadays, the enzyme is often thought of as an annoyance, even a health hazard.
Our modern diet is laced with fat and excess carbohydrates. The natural way to prevent citrate lyase from performing a conversion process on the sugars consumed is to block it. This is what Garcinia Cambogia does.
The fruit rind of this plant contains a high level of naturally occurring Hydroxycitric acid, usually abbreviated as HCA. This ingredient effectively blocks citric lyase from acting as an enzyme on carbohydrates. The result is a reduced level of fat production. Another result of this enzyme blockage is the reduced amount of LDL production.
Those who have been diagnosed with high levels of bad cholesterol are urged by their physician to reduce the amount of fat production by consuming healthier foods. Garcinia Cambogia has been shown to lower LDL levels because of its highly effective method of preventing fat production and fat storage.
A Powerful Appetite Suppressant
Medical studies and laboratory experiment results indicate that foods containing HCA can actually increase the production of serotonin. This neurotransmitter is often targeted by antidepressant medications. Increased serotonin levels result in a happier, satisfied mood. It also means fewer food cravings.
Many people overeat simply because they are in a bad mood, are stressed from work, or have feelings of depression or anxiety. Consuming foods that contain HCA can aid in the reduction of stressfulness or anxiety, and the result is far less reactionary eating.
Choosing the Right Product
As with any popular dietary supplement, consumers need be cautious in choosing a brand of food product claiming to contain HCA.
Once a legitimate formula has been perfected and introduced to the market, its success can be shadowed by imitations that do not contain the proper dosage of active ingredients.
Some researchers claim that the newer products developed and sold as HCA potassium salts are more effective than earlier supplements containing ingredients from the Garcinia Cambogia plant.
Most of the product developers who have worked to perfect a weight loss supplement advise consumers to use only those products that contain 60 percent or higher HCA.
Some products that contain the ingredients found in the rind of Garcinia Cambogia fruit have not been concentrated properly or cannot be absorbed by the body in an efficient manner. It is important to read product reviews carefully and make note of the consumer feedback.


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Engagement rings
I couldn't believe the day when my older step daughter announced to her dad and I that her boyfriend and her were looking at engagement rings. I told her that they were too young to think about engagement rings after all she was only seventeen. Yes they have been dating for a year but she was still too young. After her father talked to the boyfriend he found out that it was a pure pressure thing brought on by his daughters girlfriends.


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Walking around a car show in Washington D.C. earlier this year, Frank DuBois, a professor of international business at nearby American University, couldn't help but notice the "Made In America" stickers plastered all over a Toyota Tundra pickup truck. The stickers indeed are accurate. Toyota assembles the Tundra in San Antonio, Texas, and the vehicle's engine and transmission are produced in the United States, as well. But in DuBois' view, the advertisements provided a simplified answer to a complicated question.
As car companies have morphed into multinationals, it has gotten difficult to discern what qualifies as an American car.
In the automotive realm, the practice of buying American is one that's open to interpretation. Does buying American mean buying a Chrysler? Because the company has merged with Italian-owned Fiat. Does it mean buying a Ford Fiesta assembled in Mexico? A BMW assembled in South Carolina? A Tundra built in San Antonio, with much of its research and development conducted in Japan?
DuBois developed the "Made In America Auto Index" to help sort through the answers to those questions.
As car companies have morphed into multinational corporations that operate on a global scale, it has gotten more difficult than ever to discern what qualifies as an American car. In his analysis, DuBois ranks vehicles in seven separate categories, weighing factors such as assembly locations, amount of domestic content included, where research and development is conducted and overall economic impact in the US.
Ford's F-Series pickup line and the Chevrolet Corvette Stingray rank as the 'Most American' cars in this year's index, the results of which were released Thursday. Both cars scored an 87.5 in the 100-point index.
Results were both predictable and surprising: Vehicles produced by General Motors ranked as eight of the Top 10 most-American models, and cars produced by the traditional Big Three took the top 32 positions among the 318 models ranked. Vehicles like the Honda Odyssey (78.5) and Toyota Camry (78.5) – both assembled in the US – also scored well, far ahead of models like the Ford Fusion (34) and Chevrolet Spark (16). (Full rankings and methodology here).
Tesla Motors is ranked for the first time, debuting in 13th place with a 77.5 overall ranking.
Tesla Motors is ranked for the first time in the 2014 edition of Made In America Index. It debuts in a tie for 13th place with a 77.5 overall ranking. The Model S wins points for having its transmission produced in the US, having research and development in the US and having its labor focused here, and once Tesla manufactures batteries in the US, DuBois said Model S is poised to rise in the rankings.
But even the "Most American" cars, the analysis underscores, aren't entirely American.
"What you think about with this is, 'Is there truly a car anywhere in the world that is 100-percent local content?," DuBois, a professor at American's Kogod School of Business asked. "Maybe a Bentley or Ferrari, something at the upper echelon. But what this really shows is this is a very globalized industry, and a lot of strategies companies are using are to centralize production of components. It's much more efficient to produce them in a single facility than disperse them all over the place."
DuBois gives weight to where the engine and trans are built, final assembly points and benefits to the US economy.
DuBois' method gives weight to the locations where the engine and transmission are built, final assembly points and benefits to the US economy, such as where profits are returned. He believes his method is a more accurate measure than the American Automotive Labeling Act information that appears alongside a new car's window sticker.
Data collected through that law, he said, has limitations. Manufacturers don't differentiate between US and Canadian products, the law allows automakers to round up from 70 to 100 percent to calculate domestic content, and in some cases, cars with little US content may be allowed to use 'Made in America' labels if they're made on the same lines as cars with high US content.
"So consumers have to be careful," DuBois said. "I tell them to look at the VIN decoder, and you can tell where the car was finally assembled."
Underlying the particulars of each model, he reminds Autoblog that the biggest takeaway from his analysis was that – for better or worse, depending on your perspective – more companies are manufacturing automotive parts or assembling cars in the US because it has become an inexpensive location to do so. For example, General Motors moved production of the Chevy Camaro from Canada to Lansing, Michigan, and BMW is expanding its presence in South Carolina, from which it will even export some cars to Germany.
"I think the great story about the American auto industry is we didn't give it up for dead when we could have, and it's come back stronger than ever," DuBois said.


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Hop into the bathyscaphe...
Teach your phone a new trick...
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1871 Best Seller.
From age 19 Eggleston was an itinerant preacher until travelling broke his health.
The books relates the experiences of a young man sent to be the only teacher of a backwoods rural Indiana town.
It is an early example of American realist fiction.
Published 1871. (159 Kb)
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mobile.booksinmyphone.com?id=egge01Download page to install direct for cell phone browsers.
or use your cell phone browser to go to mobile.booksinmyphone.com and use the download code: egge01.
Share the love... tell someone about this book; paste the links below in emails, webpages, or in SMS messages to link back to this book.
(See howstuffworks or
wikipedia for some background on bluetooth).
External Memory Cards
USB Connection
Your phone may have a USB connector and manager software.
Note: The manager software provided with some phone models (eg.LG model U8360)
may not install JavaTM programs to the phone. You will need a Java uploader, for example
Game-Thing offers a fantastic Java uploader that
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1996- ?
Its title owing to Peter S. Beagle's cursed village, this is a project of similar age like the "Dread Hip" phase, but headed for a different direction. Many of these tracks have indeed been songs — songs I used to play on my guitar while sitting with friends and beers in public parks, LARP taverns or other unlikely locations. They usually have little to no percussion and rely heavily on harpsichord or piano patterns as basis for the melodies. And many of them have undergone drastic changes over the years.
"Lenore (The Fair and Radiant)" was one of my most ambitious arrangements. I was never 100% satisfied with it, and the song only survived on tape. Originally it had been recorded for one of my earliest Vampire Live meetings; I would be playing Alain Montserrat, a young Toreador (of course) and childe to the prince of Heidelberg. And hey, I had to present something! The "Lenore" of the title is of course E.A. Poe's.
I can't say much about "Brightlighted" except that it is another song based on those — supposedly — Star Trek chords of "Départ Sans Regret". A simple piece that came out just fine, and I still like it a lot.
The "Cassiopeia" Songs are a different story. Cassiopeia has been a RPG character, and later also a novel character of mine. These songs are dedicated to her earliest incarnation, in which she was a proud-hearted noble-woman along with magic sword & cape and what not; her story however was always intended to be a tragic one. As naive girl, she sets out to be turned into a tough warrior on the dreadful island of Crandt (later renamed Leiengard) in order to take revenge on the murderer of her father; but eventually she will fall victim to his manipulative skills and her own vanity.
These songs are mere stations in her story, all of them adapted from guitar pickings I still like to play for relaxation (except for the harpsichord theme of the main part, which makes my fingers bleed). The 'Death Song' is probably THE ubiquitous theme that came up again and again in my life. This is its earliest recorded version.
"Doubt", unlikely as it might be, is one of my most re-used tunes, including an unfinished fifteen-minutes arrangement (with various mid-parts) and the back-to-the-roots "Song for an un-doubting lady", a short guitar piece with lyrics. But since there aren't any finished recordings of any of these, this version, the very first one, will have to suffice.
"A Wedding In The Rain" – well, not much that I can say about this. I think of it as a kind of grotesque, the image I have in my head when I listen to it being its title.
"A Journey Below" marked the beginning of my experiments with unusual time signatures (9/8 in this case) but never really led anywhere; also, the massive strings caused some kind of overload in my poor Yamaha, so here is only an excerpt of it.
"The Princess's Song" has a similarly long history as the "Cassiopeia" pieces or "Doubt" – I did several covers of it, including a version with vocals I will upload at some later point. It started out as a guitar piece and soon developed into one of my most complex arrangements. Originally, it was the adaption of a poem in Peter S. Beagle's "The Last Unicorn" (the one Lir's anonymous fiancée uses to lure a unicorn with), but it soon got mixed up with different, RPG-related lyrics. The piece is divided into two parts: A) The Promise and B) The Lone Rider.
Hagsgate by IDLS is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License.


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Optilase is Ireland's leading laser eye surgery clinic, and as one of the first private clinics to be established in the country, is renowned for providing exceptional laser eye surgery in Ireland.
We are a proud, family-owned Irish business and are privileged to have some of the world's leading Consultant Ophthalmic Surgeons, Laser Optometrists and Medical Staff working on the Optilase team, all of whom are focused on providing the very best laser eye treatment available, using the latest and most sophisticated technology.
Laser eye surgery is one of the most commonly performed procedures and to date, over 30 million people globally have benefitted from this life-changing surgery.
At Optilase alone, we have performed over 40,000 successful laser eye surgery procedures, which means that thousands of people across Ireland are now enjoying life without a need for glasses or contact lenses, for the very first time!
Optilase Eye Clinic is also the only Laser Eye Clinic in Ireland to offer a Lifetime Care Guarantee. This ensures that we stand proudly over our work and honour our commitment to delivering the highest quality of patient care, 100% of the time.
We believe in transparency, quality, and patient care and unlike other clinics, we will never pressurise anyone into committing to laser eye surgery. Optilase staff are committed to helping patients make well-informed decisions that they are 100% happy with because we appreciate the life changing nature of the services that we provide and we take our responsibility very seriously.
Our state-of-the-art Optilase Dublin and Optilase Cork clinics are conveniently located in the heart of their respective city centres, close to excellent transport links. Both clinics also operate flexible opening hours, including weekends and late evenings, allowing you to tailor your consultation, surgery and after-care service to suit your precise time requirements.
So, for laser eye surgery in Dublin, you will simply need to pop into our clinic at 19 Ely Place – the perfect central location, easy to access from anywhere. Alternatively, for laser eye surgery in Cork, our clinic at Opera Lane, just off Patrick Street, is easily accessible right in the heart of the city centre.
Of course, for those living in other parts of the country, away from these two cities, the good news is that Optilase Clinic is now located nationwide for your convenience. Find your nearest Optilase laser eye clinic to see which one will suit you best!
At Optilase we are 100% patient focused and therefore we pride ourselves on giving you the best of care before, during and after your laser eye surgery.
A full pre-operative consultation with your Consultant Ophthalmic Surgeon is given free of charge by us, prior to any decision being made as regards which laser eye treatment you should opt for. This allows you to meet your Surgeon and ask any further questions which you may have. It also gives your surgeon the opportunity to familiarise himself with your eyes, and their compatibility with your chosen treatment plan.
Once your treatment has been completed, you will be provided with the full Optilase lifetime-care guarantee, which is given as standard with all of our treatments.
Why do we offer so much for less? Simply because at Optilase, patient safety is our No.1 priority and we are committed to providing the very best level of care from the beginning of the process right through to the very end.
Please feel free to give our friendly team a call on 1890 301 302 or alternatively you can fill out an enquiry form to book your free laser eye surgery consultation.


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|Manxter 2+2
Flatlands engineering are proud to announce they are now the sole UK distributor for the Meyers Manxter 2+2 dune buggy kit.
All kits are authorized by Meyers Manx USA and carry a UK identification plate and serial number. This fantastic looking car utilizes the standard length, unmodified VW beetle chassis and therefore does not have to be IVA tested when built. The Manxter is by far the best looking and nicest proportioned standard wheelbase dune buggy ever designed.
Safety is a big consideration in the Manxters design and unlike the traditional short wheelbase design, the rear seat passengers can now sit lower down at the same level as the driver within the confines of the cage structure. The Manxter also offers the option of front and rear seat inertia seat belt installations.
Manxter 2+2 Kit Price: £5400.00
Kit Options
Side Panel Package, Price: £425.00
Due to the Manxters simplicity of design and the use of many of the standard parts from the VW beetle donor vehicle, we feel that our kits can be built to a very high standard from our basic kit package with only basic hand tools and automotive knowledge, however having completed our demonstration car, we have now developed a comprehensive stock of kit build parts and packages specific to many areas of the build process to make our kits easier than ever to build. Package options and contents follow below.
Rear Seat Package, Price: £280
Front Seat Package, Price: £325.00
Rear Seat Belt Package, Price: £295.00
Front Seat Belt Package, Price: £150.00
Body Mount Kit, Price: £125.00
Roll Cage Installation Kit, Price: £55.00
Steering Installation Kit, Price: £95.00
Bonnet Mount Kit, Price: £125.00
Windscreen Surround Mount Kit, Price: £45.00
Dashboard Build Kit, Price: £80.00
Engine Cover Mount Kit, Price: £95.00
Rear Body Strengthener Kit, Price: £45.00
Rear View Mirror Kit, Price: £95.00
Lighting Accessories
Headlights, Price: £195 per Pair
Rear Lights
Front Indicator Package, Price: £75.00
Number Plate Light Kit, Price: £35.00
|© 2004 - 2017 Flatlands Engineering All Rights Reserved Worldwide


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Ortigia Hotels
Booking.com: best prices
Visit Ortigia
Ortigia is the historical part of Syracuse and stands on a peninsula to the south of the more modern city. More than 2400 years ago Ortigia formed the centre of the most important Greek city in the entire nation, and apparently at that time it was almost the most impressive.
Explore Ortigia, the ancient district of Syracuse
As you can see from the aerial photo, Ortigia is reasonably compact and easy to explore. Ortiga is contained on an island connected to mainland Syracuse by two bridges. This is the part of Syracuse that will take up most of your time though there are some excellent Roman and other historical sights in the rest of Syracuse.
This part of the town includes a great deal of important baroque architecture constructed during the 17th and 18th centuries, and various other places of interest..
The Piazzo del Duomo is the central point of the city, and features the Syracuse Cathedral (duomo), the most important monument here in Ortigia - the cathedral facade was built in the 18th century in front of a 5th century temple (the Temple of Athena). Some columns from the original temple can still be seen.
Piazza Duomo is surrounded by cafes and restaurants and is an excellent place to stop for a drink or a beer. Check the prices however as the attractive setting can inflate the prices!
Underneath the Piazza Duomo are a set of tunnels which were used to escape the bombing during the Second World War. Times for visits are listed on the entrance door.
Other highlights include the impressive baroque architecture of the Palazzo Beneventano del Bosco across the square from the cathedral); the Basilica of Santa Lucia; the 13th century Maniace Castle; the Lacrime Church, the Spring of Arethusa and the catacombs of San Giovanni.
You can also see the tomb which is thought to be that of Archimedes, the great physicist and mathematician who called Syracuse his home, and lived and died in Ortigia.
In the Palazzo Bellomo is the Syracuse art gallery and works date from the Byzantine to the 18th century with the highlight being the Annunciation by Antonello da Messina.
Don't miss a visit to the Jewish baths which were blocked up and hidden when the Jewish population were thrown out of the city in the 15th century. The baths fill with fresh spring water which arrives in narrow chanels created to fill the baths. They can be visited from the hotel 'Alla Giudecca' with a guide from the hotel.
In Ortigia you can also see the oldest Doric temple to be found anywhere in Sicily at the Temple of Apollo. This is close to the bridge onto the island.
At the tip of the island at the opposite end to the bridges and the Temple of Apollo is the imposing Castle Maniace built in the 13th century.
Places to Visit Nearby
As well as the sights to be seen in mainland Syracuse there is a lovley seaside resort to the south at Cassibile. You may want to stay here and visit Syracuse as an excursion from here.
Another beautiful Baroque town can be found further south at Noto.


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Here's the top 10 Books we are currently loving.
Cave Baby Julia Donaldson & Emily Gravett
There's definitely a Julia Donaldson theme we love her. I love the story but also love the detail of the illustrations, this is definitely a book older children and baby's will enjoy.
The Gruffalo Julia Donaldson & Axel Scheffler
Finn's choice for world book day. Againthe illustrations are beautiful and I can see as Finn gets older he will love searching for all the characters.
Stick Man Julia Donaldson & Axel Scheffler
Even me and Stu were gripped on the story and urging Stick Man to hurry up and make it home. This is another book I can see us reading for years to come.
Pass it On Sophy Henn
This book is beautiful, all about finding and sharing happiness. It's a lovely message to pass to your child and I can also imagine as Finn gets older we will be able to use it to discuss any things that may be bothering him and the importance of kindness and finding happiness in the smallest of things.
We're going on a Bearhunt Michael Rosen & Helen Oxenbury
An absolute classic, I have fond memories of reading this with my parents and now I love reading this to Finn. Although I can guarantee as he gets older he will be requesting Daddy to read this every time as he is so much better at the voices and sound effects.
Superworm Julia Donaldson & Axel Scheffler
Super worm is another Julia Donaldson favourite. It's a lovely story with beautiful pictures and another book I can see us reading for many years to come.
Night Monkey Day Monkey Julia Donaldson
This is one of our newer books and the story is lovely I can imagine it will be really nice to read with older children who have fears about bedtime.
Thomas & Friend's Rolling Wheels
Finn loves Thomas so the fact that this book is really interactive is brilliant. He loves the sound effects and the rolling wheels. I love interactive books like this as it gets even young children interested in reading.
This is another favourite due to the fact that it is interactive also Finn loves looking at the pictures.
That's not my Owl
We love this book Finn loves all the different textures, this is another book where even young babies can get involved and discover a love of reading.


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Thursday, December 31, 2009
I have a thing with SPACE
I've never quite realized it until now. Really-it hit me today that in Elementary School I did two different book reports on Christa McAuliffe and John Glenn (Both Astronauts).
I've always been very fascinated with it. Call me nerdy, but I remember in Junior High a space program was introduced to the school and told us that if we mailed a letter to the program, they would send us loads of information : constellation maps, glow-in-the-dark star stickers-everything spacey you can imagine. You can best bet I went home and immediately mailed one of those suckers out.
Growing up we would lay out on our trampoline and count the satellites until we fell asleep. In college, my roomates and I woke up in the middle of the night to drive to a look out and watch a meteor shower. While on a study abroad in Chile, I was surprised to find out that Chile of all places is THE PLACE to star gaze. We took a 5 hour bus ride to visit one of the worlds largest telescopes. My heart skipped a beat when I saw the rings around Saturn.
This fascintaion is hereditary. My Mother loves space. This Thanksgiving she mentioned to me that the space shuttle and the space station would be seen from our house--I didn't understand why no one else cared?!
So today, I recieved an e-mail from her. About this.
And signed it:
I knew you would appreciate it. Love, Mom
So tonight, I will leave the party and step outside to look into outer space, and won't care if no one else joins me ;) After all, it only happens once in a blue moon.
********************************Happy 2010 to you!
Tuesday, December 29, 2009
the most wonderful time of the year.
Wednesday, December 23, 2009
I should be ashamed of myself PART II
Really, I SHOULD be ashamed of myself...
Friday, December 18, 2009
I should be ashamed of myself
ONce December hit, I had no motivation. No lights, no tree, not one candy cane in sight. We still had boxes and un-opened wedding presents around. Why would I decorate when we don't ever have people over and we are hardly ever in our house? Waste of money I thought....i'll wait until next year.
I know, I know, bah-humbug.
Well, throughout the next couple of weeks Adam kept giving me little hints: "We should buy some pine or cinnamon scented candles" or " We can borrow lights from my Mom to put over the fireplace"....etc., etc...
I felt awful. Here he was, my little Elf taken from his North Pole and married for time and all eternity to the Grinch.
So last night, December 17th, he had had enough. I come home from work and all the lights in the house are off. Glowing Christmas lights are draped everywhere. Along the kitchen cupboards leading to the living room, around the desk and wall, in our bedroom-around the mirror, and of course all over the fireplace. I look down and there he was, my little Elf fast asleep snoozing on the couch under all the twinkling lights. I didn't know if I should pee my pants laughing, or cry.
Yes I know, I should be ashamed of myself.
Saturday, December 12, 2009
Friday, December 11, 2009
It's hard chring to like yourself.
And this one is my favorite....
I still cespeshaly love my Mom and Dad.
Wednesday, December 9, 2009
I'm making this very easy for you.
Thursday, December 3, 2009
I think he's running out of things to call me, because this morning it was "Butter Pie".
I'm not too fond of that one.
Tuesday, December 1, 2009
That money could have gone towards some serious Christmas Presents. Serious as in:
Saturday, November 28, 2009
Thursday, November 26, 2009
Did anyone watch the National Dog Show??? The Bulldog won in the Non-Sporting group! If only Chloe didn't eat that Rat Poison the other day, i'm almost positive she could have entered...
Tuesday, November 24, 2009
Thursday, November 19, 2009
Tuesday, November 10, 2009
The other night after making dinner for just the two of us, we walked down to Sugarhouse to get some ice cream and go to Barnes & Noble. As we were walking hand in hand, Adam said aloud exactly what I was thinking at that very moment: "SO, we spend all our time together." It was both a question and a statement. and very funny. I think in that instant we both realized that we are MARRIED and will be FOREVER.
it was wonderful.
Sunday, November 8, 2009
Saturday, November 7, 2009
Being Ingrid at the Buckaroo Fair.
SO last night was the Cowboy Poetry and Buckaroo Fair in Heber and Erin really wanted to go, but Ingrid did NOT. We ended up going and Ingrid complained the whole way there. Ingrid hates anything social, fun, or wholesome, and you can bet-your-boots the Buckaroo fair is all 3 of these. Once we arrive we find out tickets to the Buckaroo dance were 22 bucks a pop! "Woo Hoo!" Ingrid thought, "we don't have to dance! We can just get in the car and go home." But no no no, the Buckaroo fair is more than just a dance; there are booths and booths of cowboy-indian-polygamous-paraphernalia for dayyysss. So we did the two-step through each booth and Ingrid started feeling a little better, but she didn't want anyone to know.
After our fair share of saddles, chaps, and boot straps, we decide to head home. FINALLY. As we pass the entrance to the Buckaroo dance, we notice no one is sitting out front taking tickets anymore. So whattyaknow, everyone decides it would be a good idea to sneak in and have the last dance at the Buckaroo Fair. "UGH. You've gotta be kiddin' me", says Ingrid under her breath. We shuffle into the dance and have some quality-people-watching-time. Ingrid hates cowboys.
So after 5 minutes, Erin finally says, "We have to dance-c'mon."
It was fun, however, at that point Ingrid realized she married the worst.dancer.on.the.planet.
Overall, it was fun and i'm glad we ended up dancing--even though it looked more like we were gently wrestling to music.
Adam: "I wish I could dance better."
Erin: "I wish you could too."
Adam: "If I was dancing with Erin and not Ingrid, I would have done better."
And no, we didn't take one photo. Ingrid hates photos.
Thursday, October 29, 2009
i was there late.
adam was sad he missed out.
i told him it wasn't that fun.
(it was.)
so friggin festive we are.
Wednesday, October 21, 2009
Tuesday, October 20, 2009
Lets hope this week will fly by as quickly as last week did.
Thursday, October 15, 2009
Some Thoughts & Happenings:
2. Adam got another speeding ticket last night. No Mom, he is not a wreckless driver and I feel completely safe with him whenever he drives. Can we say, string of bad luck perhaps? The Cop caught him going only 10 over. 10 over??? The best part was after the Cop got all of Adam's information, he came back to the window and asked, "Are you an American Indian?...Our records state that you are an American Indian." BaHAHA! We still left with a ticket, but you can bet your sweet bum I was calling Adam my 'Little American Indian' the rest of the night.
3. Project Runway this season is LAME-O. Nobody is funny. Nobody is talented. If Tim Gunn wasn't on the show, it would be over between us.
4. The other day Dani was over at our house and was telling me how everyone at school is saying the end of the world was coming. She then told me that if the end of the world was tomorrow, she would (in this specific order):
a. Wake up and go to the ranch to ride horses
b. Go to Coldstone and get the Coldstone ice cream cupcake (Dani: "Because I haven't had one of those yet!!")
c. Ice skate at the Park City indoor skating rink
d. Go to Bali
e. Come back home and go to bed.
I mean, was this a class assignment??!! WOw. If I knew the end of the world was tomorrow-I would just curl up and eat donuts until I fell asleep.
5. My little American Indian is a little, er...
He put our electric kettle (that plugs into the WALL) on the stove in attempt to heat up some water. From across the room I saw flames rising from the stove. I guess he failed to see the chord attached to the mount that the kettle sits on. His excuse was, "I thought it was some new-modern kettle that had a rubber-like base."
Riigghht....rubber + heat = perfectly boiled water. ya, I see it.
I think my little American Indian needs some lessons in the kitchen...that or a chemistry lesson.
Monday, October 12, 2009
Must Love Dogs
My brother Casey found a website that listed 80 pure bred dogs and ranked their level of intelligence. Bulldogs were #77. ouch.
We also have Teddy, an Australian Shepherd Poodle Mix. Poodles come in at #2 on the list. Adam calls him "The Prince". He barks, only because he is protective--but Teddy really is the most obedient dog.
When we take both of them out on walks to do their business, Teddy practically brings toilet paper with him-Chloe on the other hand, well...can be found chewing old dog poop or barking at the sun. After hiking through the mountains for over an hour, we come in the house and right there in front of me, Chloe unloads. You can also find her atleast 3 times a day barking at her reflection in the window. Chloe doesn't eat her dog food, but rather the dog bowl. She also does tackle drills with our 16 year old cat. Isn't that like tackling a 112 year-old man???
Don't even get me started on the bed situation. Yes, our dogs sleep with us, and while many of you may disagree with this--if you saw how CUTE Chloe is you would understand how hard it would be NOT to sleep with her. I think we own the world's cutest but dumbest dog. Adam isn't too keen on having to share the bed-but it's kinda hilarious. Its like sharing the bed with 2 pigs. (Teddy being the other pig of course, not Adam ;) Not only does Chloe snore-she snores like a HUMAN. and LOUD too. I woke up in the middle of the night not upset, but rather in shock that such a sweet innocent-looking puppy could project such an ugly noise. Unbelievable.
She really is too cute for her own good. What's so sad is that whenever Chloe does something stupid, Teddy looks at her, then back at me with a look that says, "you've got to be kidding me". Poor Teddy.
I love Chloe tho because she is such a cuddle bug--and I would kiss her little face off, but she came in the house the other day with a snake hanging out of her mouth. a snake.
And P.S. Brett and Ash, Lucy comes in at #57. Still dumb, but fortunately not Chloe-dumb.
Wednesday, September 30, 2009
I don't have any bridal or wedding photos printed. On Saturday I was going to print one of these puppies off for my parents and for Scott T's birthday, but every printing shop in PC was closed on Saturday. ugh. Wedding stuff still isn't over....
Speaking of birthdays, Adam is a little upset that for the REST of our lives, he will have to share his birthday week with me and his Dad. That's right, our birthdays are the 25th, 26th, and 27th of September. This has become quite a problem because birthdays are a pretty big deal in the Buie household. I've really never seen anything quite like it. Shrines I tell you, Shrines.
All in all it was a wonderful birthday weekend, and in the end freshly manicured nails, new minnetonkas, and a coconut cream pie made erin lee one happy girl ;)
Sunday, September 27, 2009
My whole life my Mom has thought my Dad's Birthday was December 23rd. It's actually December 22nd.
I promise I will never forget your Birthday, Husband. I love you.
xo, Sweets.
And no Mom, I don't think this is bad, I think it's hilarious.
Friday, September 25, 2009
This year I hope to wake up next to my Addy, meet up with Emily, go out to eat with my new husband, make-out (why not??), drive to Park City, and spend the night with my family and friends-all while eating coconut cream pie. I might even take my bike out for a spin ;)
It's crazy to think how much my life has changed the past year, but I love that my Birthday will always feel the same ;)
Goodbye 24, Hello 25.
Thursday, September 24, 2009
Tuesday, September 22, 2009
Friday, September 18, 2009
Thursday, September 17, 2009
Formula for Happiness
Tuesday, September 15, 2009
my guys.
I wish I would have payed more attention to our wedding ceremony instead of looking at Adam and giggling. I wish I ate 2 pieces of my wedding cake instead of 1. I wish I burried my head in the floral centerpieces, and I wish I went in the kitchen when the chef was preparing the meals and slapped his butt in approval.
Oh, and I wish I didn't safety pin the top half of my dress to my spanx so I could have peed.
I wish it didn't go by so fast.
The highlight of the night was watching these boys perform a little surprise for us. When I saw them all standing up there in their bow ties and suspenders in a dance formation-I got a little nervous.
But it made our night.
And yes, I will post a link to it as soon as I can.
Thank you boys. I love you all-even though I found out you opened all of our wedding gifts then re-wrapped them on the drive back to Utah...
xo, E
Friday, September 11, 2009
One Month Down....
1. I am a trophy wife in training. Not only does he have some greys sprouting from his temples-he also insisits on buying old man butter. The white kind in the tub with zero-none-zippo! cholesterol. This was kindof an issue-I registered for a cute butter dish! And lets not talk about the kink he has in his back as of yesterday...
I'm just waiting for him to throw ensure into our grocery cart.
2. He is also a little boy. He sings me a song every morning in a little kid voice and pouts and flales his arm when he doesn't get his way. regular butter = pout & arm flale.
3. Shoes. Wow, shoes. I mean, I knew he owned a lot of shoes-but this fetish is unbelievable. The other day there were 6 pairs lying next to our bed. 6!? Don't even get me started on the tupperware bins...
4. He is very clean. Despite the clothes and, ahem, shoes lying around the bedroom-he is always cleaning and tidying our little abode and helping with the laundry and dishes.
5. He's a real BOY. He takes 2 minutes to get ready every morning and always leaves the seat up-this has become quite a problem because apparently it's giving me nightmares.
6. He scratches my back practically in his sleep. Could there possibly be anything better?!
7. Now i've known this from the beginning, but he is always thinking of things to do--it's nice marrying someone who has more friends than I do acquaintances.
8. He is a dream-reader. But we already established that.
9. Adjusting to married life with him has been so extremely easy and fun-I couldn't ask for anything more! Well, maybe some cute couches-but that's it ;)
Thursday, September 10, 2009
Tuesday, September 8, 2009
Midway is for Lovers.
Adam absolutely HATES having his picture taken--especially having to pose in pictures with me. (You can imagine how delightful our wedding day was). He tends to pull this 4 year-old "I-have-to-pee-I-don't-want-my-picture-taken!" face :
...but he apparently has no problem taking pictures with FROGS.
Saturday, September 5, 2009
I dreamed a dream
SOOO, I have this reoccuring dream that I am in a huge bathroom (a different one each time) with 100 stalls, and I need to go to the bathroom-but every time I open the door to a stall, the toilet is disgusting and dirty and the seat is usually missing. This particular dream took a strange turn when I found myself stuck in a house with an old creepy man without legs chasing me like a gorilla trying to chop MY legs off. Interesting, I know.
Lucky for me, I married a dream-reader.
I wrote him an e-mail at work the other day asking him what he thinks all of this means, and without missing a beat, he responds with this:
Hey sweet cheeks,
My day is going good. How's yours? The toilet dream is because I keep on leaving the seat up, the chopped off legs one is because we saw that woman cruising her dog in the park on her high powered rascal with her legs cut off. Hope this helps and also hope that you're having a great day too.
Love ur guts,
Adam B.
PHEW! What would I do without him??? ....
Friday, September 4, 2009
I was anxious to come home, look at all my weddings pics and get back to REALITY--tho I feel I have neglected this poor blog, and hope to make it up to you with all of these lovelies I have discovered and saved in my inbox over the past little while:
In my next life i'm going to be a seamstress/upholsterer (is that a word?) and spend my days making my own clothes and covering old furniture with the most beautiful life-altering fabrics one could ever lay their eyes on. For now, I would just like to purchase this ever-so-lovely couch from here.


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Tall Tufted Headboard Craft
Tufting can beat a common piece of furniture for a luxurious piece of upholstered furniture. The process tufting consists of threading embroidery dental floss and a large needle through layers of fabric and foam platter to create a pulled cluster effect. The embroidery floss is then held in place by a knot or a button. Tufting is common on headboards, ottomans, chairs, sofas and even memo boards. It is a decorative craft that has been practiced for centuries, especially among the French. But can also be created by all with just a few materials. A tall tufted headboard can decorate a bed, as well as add color or a bold statement piece to any room. The process of tufting a headboard starts by cutting a piece of plywood to a desired headline size.
And then drilling holes in the plywood where you plan to create totes. Typically, a pattern of six to eight totes is created on a headboard. The front of the plywood is then covered with spray glue and foam plate wadding. Fabric is tightly wrapped around the headboard and stapled on the back with a staple gun. Tufts are a sewing needle and dental floss is pulled through each of the drilled holes on the back of the headboard. These through the sheet and fabric and out on the front of the headboard. Dental floss then pulled through a button and back through to the back of the headboard, where it is tightly hinged. A tall tufted bed is another way to describe a Gothic arch. The upper part of the arch is pointed and each side curves rear from the point.
24 Photos Gallery of: Tall Tufted Headboard Craft
Gothic arches can be seen in Gothic architecture, as in churches or ancient castles. Creating a Gothic arched top by a headboard is not difficult. Just draw a medium density fiberboard (MDF) design. Cut the shape and then cover it with a fabric of your choice. Hang your extra tall upholstered headboard on the wall using flush-mounted wall studs. Draw a horizontal line level on the wall where you want to mount your headboard. Find posts along that line with a beam detector. Screw the wall part of the slats to the wall studs with long screws. Draw a horizontal level line on the back of the header. Measure and mount your fixing systems that look down on the back of the headboard. Slide the headboard over the wall at the location of the staple to close the staples in place.Tags :craft headboard


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I haven't done a blog in a long time and decided it was more than overdue. As many know, my Fall sessions get booked far in advance so I have no time to really update sessions like I would love too. This "B" Family Session in Burke Lake Park was perfect and I couldn't wait to upload it to share with everyone.
The "B" Family came into my life a few years back. I met them through Avery's story. Another reminder of all the doors Avery opened in so many peoples lives. This family has it all. They made Ed and I laugh non-stop. Three boys can be a challenge, but L & M make it look so easy. They just recently welcomed baby number 3 and to say he is a smiley baby would be an understatement. The love they all have for each other showed in their images so perfectly.
Thank you "B" family for allowing me to document your memories in 2017 with you. This why I love my job because of families like you.
Some of my favorite photos in sessions are the ones you least expect. A Mother's love is strong and this black and white is one of those surprise pictures. I was actually getting ready to do test photo in a new spot and this was their moment I happened to capture.
Parents always forget themselves in sessions. I always do my best to take a few couples shots. This beautiful family isn't possible without the love you two share. L and M are the perfect example. They both had been in parent mode all session, but the minute I put them together alone (Ed was on babysitter duty for a minute) they both kept smiling and laughing with each other.
This album just makes my heart so happy. I hope you have a wonderful Holiday season. <3


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22 October 2015, Moscow. — On Wednesday, a report appeared on the TASS newswire, citing Aeroflot's Chairman of the Board Kirill Androsov, that the Board of Directors would consider acquiring a stake in Transaero if the new owners make such a proposal.
Aeroflot notes that while technically, the TASS journalist reported Mr. Androsov's words accurately and without distortion, it wishes to clarify that these words should not be interpreted as confirmation that Aeroflot is ready to become a shareholder in Transaero. As Kirill Androsov explained, the Board of Directors would look at any proposals which it receives, as any Board would do in line with good corporate governance practices. This is the context in which his words should be understood. «However, Aeroflot will not consider any proposals to convert debts owed to Aeroflot into Transaero equity,» said Androsov.


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Apart from ingesting carotenoid-rich foods, a convenient way of attaining high levels of alpha-carotene and beta-carotene is via dietary supplements.
Beta carotene is a fat-soluble compound that provides approximately 50 percent of the vitamin A needed in the typical American diet. This powerful antioxidant has numerous health benefits and may slow the progression of cataracts, protect the skin against sunburn and help prevent macular degeneration. The USDA recommends that adults should get between 700 and 900 mcg of vitamin A in their diet per day. It's easy to determine which foods will help get this amount from their distinct orange or red hue. Malaysian red palm oil's red color is a sure sign that it has a high concentration of beta carotene. It contains 15 times more beta carotene than carrots and 30 times more than tomatoes. Studies on beta carotene over the past decades have shown promising health benefits. Red palm oil consumption helps prevent vitamin A deficiencies in children and expectant mothers.
Tag Archives | Carotene
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Dietary carotenoids reduce risk of type 2 diabetes in middle-aged and older Japanese patients
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Once again, the health benefits of high carotenoid intake especially alpha-carotene and beta-carotene, as this study reveals, is linked to reduced risk of type 2 diabetes, the most common form of diabetes.
Top 10 reasons Americans are falling in love with Malaysian sustainable palm oil
on September 10, 2015 in Forest Conservation, Nutrition, Palm Oil / Red Palm Oil, Sustainability, Sustainable Agriculture, Tocotrienol, What's New, Wildlife Preservation 0
Malaysian sustainable palm oil is non-GMO. Oil palm plantations also require fewer fertilizers, pesticides and energy than other edible oil crops.
Diet and cooking oil tips for health-conscious readers
on September 3, 2015 in In The News, Sustainable Agriculture, Wildlife Preservation 0
Olive oil, a healthy fat, should only be used in salad dressings or other low-temperature applications. Malaysian sustainable palm oil has a higher smoke point and can be used for grilling, sautéing, frying and baking. It's also naturally trans fat free.
Wall Street Journal article features red palm oil's health benefits
on August 5, 2015 in In The News, Nutrition, Sustainability 0
While some palm oil production facilities have been accused of deforestation and forced labor issues, Johannes quoted Johari Minal, Washington D.C., regional manager of the Malaysian Palm Oil Board, who confirmed that all red palm oil from Malaysia is sustainably produced using legal workers.
Arizona news viewers get expert advice for swapping their cooking oil
on July 20, 2015 in In The News 0
The latest research on saturated fat surprised many people. "We were told to avoid saturated fats at all costs: 'It is terrible for us. It causes heart disease'," said Bowden. "And now we've been told that it is not true at all." Two major studies have showed that there is no correlation between saturated fat […]
I told Colorado Fox viewers about a trending vitamin E-rich ingredient
on July 16, 2015 in In The News, Sustainability 0
The FDA has ordered food manufacturers to remove partially hydrogenated oils (PHOs), and their trans fats, from our food supply. Malaysian sustainable palm oil is an ideal substitute as it has many of the same beneficial qualities of PHOs, but it offers health benefits instead of cardiovascular disease risk.
Protect yourself from hidden trans fats with these three easy rules
on July 13, 2015 in Nutrition, Sustainability 0
A better-for-you alternative is Malaysian sustainable palm oil. This premium ingredient has the same desirable qualities as partially hydrogenated oils, but it is naturally trans fat free.
Skin-soothing benefits of tropical palm oil shared on CBS news
on June 8, 2015 in In The News 0
our international grocery store is holding a beauty secret, one which many women around the world already know: No other vegetable oil has as much skin-protecting vitamin E as Malaysian sustainable palm oil.


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ATM fees.
I was at a atm machine the other day and they wanted 3.50 to draw my money out. Plus the 50 cent charge that my bank charges. That is a total of 4 bucks. What a ripoff that was needless to say I never done it. These banks are out of control.
And to think...
Submitted by rkinne01 on Sun, 09/05/2010 - 3:27pm.
Our taxes went to bail these A-Holes out!
ATM fees
Submitted by msbitchtoyou on Wed, 09/08/2010 - 7:40am.
I would never go to any other ATM other than the ones for my bank, for that very reason. It is my money, why do I need to pay extra money to get my own money out of a machine????