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South African Journal of Science
On-line version ISSN 1996-7489
Print version ISSN 0038-2353
S. Afr. j. sci. vol.107 n.9-10 Pretoria Oct. 2011
Ensuring the security and privacy of information in mobile health-care communication systems
Ademola O. Adesina; Kehinde K. Agbele; Ronald Februarie; Ademola P. Abidoye; Henry O. Nyongesa
Department of Computer Science, University of the Western Cape, Cape Town, South Africa
The sensitivity of health-care information and its accessibility via the Internet and mobile technology systems is a cause for concern in these modern times. The privacy, integrity and confidentiality of a patient's data are key factors to be considered in the transmission of medical information for use by authorised health-care personnel. Mobile communication has enabled medical consultancy, treatment, drug administration and the provision of laboratory results to take place outside the hospital. With the implementation of electronic patient records and the Internet and Intranets, medical information sharing amongst relevant health-care providers was made possible. But the vital issue in this method of information sharing is security: the patient's privacy, as well as the confidentiality and integrity of the health-care information system, should not be compromised. We examine various ways of ensuring the security and privacy of a patient's electronic medical information in order to ensure the integrity and confidentiality of the information.
Before the application of information and communication technology (ICT) in health-care delivery systems, some of the problems faced were the incorrect recording of diagnoses, unavailability of patient information, delays in accessing the information, space limitations for record-keeping and insufficient personnel for patient monitoring. The paradigm shift in health information technology has enabled a reduction in these hurdles and a more personalised service to be delivered. Through the acceptance of the Internet as a tool for health-care providers, medical organisations are establishing websites. In addition to being reservoirs of descriptive information about the facilities and services of the organisations, these websites allow patients global access to their medical information, such as clinical laboratory reports, appointment information, health and prevention reports, billing information and other components of their patient record, via the Internet.1,2
Acceptance of the Internet as a tool by health-care providers has not only enabled a transformation from paper-based records to electronic patient records (EPRs), but has also facilitated the use of sensor networks for remote patient monitoring, which allows for easy accessibility of medical information by health-care practitioners. For example, Intel's Integrated Digital Hospital combines mobile point-of-care and other information technology concepts to integrate patient and administrative information into a comprehensive digital view of a patient's health.3 The corollary for global access is that electronic use (from medical terminologies to networking protocols) must be standardised. Another consideration when using this technology to enhance health-care delivery is the need for security and privacy, so as to maintain fundamental medical ethics and social expectations. Such considerations include data access rights; where, when and how data are stored; security during transmission; data analysis rights; and governing policies.
In this paper, we examine various ways of implementing data security measures in a mobile health-care environment when data are being transmitted and where they are stored in the database repository. Data encryption, digital watermarking and steganography are various ways to protect the integrity of the data (which may be in the form of text, image, video or audio) in noisy communication channels during the transmission of patient data. Security for the database server and central monitoring system (in the case of sensor networks or telemedicine) is necessary to protect the integrity of the stored data in a mobile health-care communication system. We also present the theoretical background to the issues of privacy and data protection and discuss dynamism in health-care delivery systems, the storage of patient records and the transformation from eHealth (electronic health) to mHealth (mobile health). Some real-life scenarios regarding the privacy and security of patient records are given and recommendations for the improvement of database security and privacy are discussed before we offer our conclusions.
Theoretical background to the issues of privacy and data protection
The United Nations guidelines encourage countries to enact legislation that will accord personal information an appropriate measure of protection and also to ensure that such information is collected only for appropriate purposes and by appropriate means. In 1995, the Data Protection Directive was enacted to provide some level of protection for citizens during the free flow of personal data within the European Union. The directive stated that the flow of personal data can be only within the boundaries of the member countries that can guarantee 'an adequate level of protection'.4
The Southern African Law Reform Commission recognises that privacy is a valuable aspect of personality. Its protection forms an element of safeguarding a person's right to privacy and providing legal protection on personal information that is collected, stored, used or communicated by another person or institution. The meaning of information protection varies in different declarations and laws; basically it means that personal information should be dealt with according to a specific principle known as the 'Principle of Information Protection'.5,6
The promulgation of information protection laws in South Africa has resulted in the amendment of South African legislation, most significantly the Promotion of Access to Information Act 2 of 2000, the Electronic Communication and Translations Act 25 of 2002 and the National Credit Bill of 2005.4,5,6 The preliminary recommendations of the Commission, as set out in the Bill, can be summarised as follows4:
1. Privacy and information protection should be regulated by a general information protection statute, with or without sector specific statutes, which will be supplemented by codes of conduct for the various sectors and will be applicable to both the public and private sector.
2. General principles of information protection should be developed and incorporated in the legislation. The Bill gives effect to eight core information protection principles: processing limitation, purpose specification, further processing limitation, information quality, openness, security safeguards, individual participation and accountability.
3. A statutory regulatory agency should be established. Provision has been made for an Independent Information Protection Commission to direct the work of the Commission in implementation of both the Protection of Personal Information Act and the Promotion of Access to Information Act of 2000. Data subjects will be under an obligation to notify the Commission of any processing of personal information before they undertake such processing.
Dynamism in health-care delivery systems
Health-care providers have explored information technology opportunities to reduce the overall costs of health-care delivery without compromising the quality of health-care service.7,8 This dynamism has brought about scenarios in which health care is decentralised and distributed, and responsibility is shared among different health-care providers to render optimal medical, psychological and social help to patients.9 These scenarios make it important for a practitioner to be able to search the medical records of a patient and establish the history of their ailment, as well as previous diagnoses and treatment in order to provide current treatment.
Monitoring the health of a patient in a remote area is achievable through the use of a mobile device (e.g. a cellular phone), local server and remote patient monitoring system. A periodic report from the sensors is sent to the system server by means of wireless communication, such as Bluetooth within the patient's house, which is connected to the central monitoring station. A final response (the appropriate treatment or interpretation of the sensor signals) is received from the central monitoring station if the signals are beyond what the local server can interpret. Internet connection facilitates the link between the two ends - the patient's environment and the central monitoring station.
With the sophistication of health-care facilities improving, the likelihood is that fewer personnel will cater to more patients, whilst still delivering prompt services and efficient patient care by making judicious use of limited time, which thus allows for more time for clinical activities. Building an 'ecosystem' that relates different aspects of the hospital management system could bring about precise results, minimise costs and improve the efficient management of a facility.
Figure 1 represents the proposed dynamism in health-care delivery system architecture as a block diagram of a generic form of a health-care delivery information system in which the patient is the centre point that all departments or units concentrate their services on. It is a form of ecosystem that gives priority to the patient over all other facets of the hospital management system. There is a need for information flow in this particular system, for example, the laboratory information system should make available laboratory results to the surgery unit before any surgical procedure can commence, the pharmacy dispensing a drug is dependent on the recommendation of the orthopaedic department, and radiology will present the report of their findings to the orthopaedic unit. In this system, the various forms of information have to be made available for the proper treatment of the patient.
The health-care delivery information system is an interwoven relationship. It is clear from Figure 1 that interaction between the patient and different departments is inevitable. There is a need to ensure the security of the transmission between patients and departments within the domain because vast amounts of data are constantly being generated electronically.
Other benefits of hospital-care delivery systems include:
enabling hospitals and skilled professionals to render better services to their patients
improving the quality of patient care in all areas of the hospital system from the laboratory to the pharmacy, and even bed management systems
increasing professionalism, such as physician and nurse productivity
reducing the time spent by staff in filling out forms, thus freeing resources for more critical tasks
improving the quality of care, procedures and service to patients
controlling the costs incurred by diagnosis-related groups.
Patient records
A patient record may be defined as 'any relevant record made by a health-care practitioner at the time of or subsequent to a consultation and or examination or the application of health management'10. A patient record contains information about the health of an identifiable individual recorded by health-care professionals, either personally or at their direction.11 The patient record documents the trend of medical activities over a particular period of time, including the treatments prescribed for an ailment. An electronic medical record is the record of the medical information of a patient for a specific enterprise, such as a hospital, whereas the EPR contains all the health-care-related information on one person, that is, the integration of the patient's health information from diverse and disparate systems, as is practised in a distributed environment.12
Patient records can be kept in paper or electronic form. Paper-based records require significantly more storage space than digital records. Patient records should be kept for a certain number of years and such retention incurs a storage cost. Paper-based records also require collation, especially when parts are stored in different locations, whereas electronic records do not. Another problem associated with paper-based records is that of poor legibility, which may result in serious medical error. The interpretation of standard medical jargon and the standardisation of abbreviations are unreliable in paper-based records, whereas these issues are automatically addressed in electronic records because of the standardisation of forms, terminologies and abbreviations used for the input of data electronically.
EPRs take the current paper-based documents and convert them to a digital format so that they are available in an electronic form. When an EPR is initiated, information is gathered from a patient's record at a specific location and the information is then shared via the Internet with the authorised health-care practitioners who have the right to access the database. The records include various types of data, such as physician's notes, magnetic resonance images and clinical laboratory results. Using EPRs allows real-time access to health-care records, irrespective of the physical location of the user. Physicians, nurses, insurance companies and patients can access the records via the Internet. In addition, EPRs can be more easily backed up than paper-based records, which prevents the possible loss of data.1 Accessing an EPR is easy because it is stored in the database, which confines it within a particular location. Patient information is exchanged across the server via the Internet or other interfaces designed for presenting the records. EPRs can also be continuously updated, irrespective of the location of the health-care practitioner. The ability to exchange records between different EPR systems would facilitate the coordination of health-care delivery in non-affiliated health-care facilities. Another advantage of the EPR is that data from an electronic system can be used anonymously for statistical reporting in matters such as quality improvement, resource management and public health communicable disease surveys.13,14
A major disadvantage of the EPR is its connection to the Internet, which makes it vulnerable to 'hacking' or unauthorised access. Eavesdropping and skimming can also occur when sensitive data for remote patient monitoring are transmitted wirelessly. In contrast, patients need to appear in person at a health-care facility in order to be monitored or to access paper-based medical records in the traditional health-care system, which restricts the number of personnel that have access to their information. There is therefore a greater challenge in ensuring data security and the integrity of the EPR compared to traditional health-care systems.
Transformation from eHealth to mHealth
There is no consensus on the definition of eHealth (or electronic health) as it goes beyond the use of the ICT ecosystem. eHealth is defined by Eysenbach15 as 'an intersection of medical informatics, public health and business, referring to health services and information delivered or enhanced through the Internet and related technologies'. eHealth involves patients and stakeholders that deliver good-quality health-related services at low cost.16 In addition, the term 'eHealth' reflects not only the technical development of modern health-care, but also a global attitude and commitment to improve health care locally, regionally and globally by using ICT. eHealth encompasses more than business transactions; it includes medical diagnoses, digital data transmission of medical signals and images, laboratory reports, patient histories, purchase orders and insurance claims.17
Increasing development in mobile technology has positively influenced mobile health (mHealth) delivery services. mHealth is a new term for health-care practitioners who use a mobile phone, a voice recorder, telehealth services, patient monitoring devices, personal digital assistants (PDAs) and other mobile devices in their practice. mHealth forms part of an increasing movement towards citizen-centred health-care delivery. mHealth involves new technology, policies, devices, systems and standards for communication between patients and health-care providers, integration of applications and communication-enhanced disease management programmes, collaboration and care coordination systems and much more. Expansion in telecommunication networks and the use of smarter handsets has transformed weak health systems and assisted in combating health challenges ranging from maternal and child illnesses and mortality to chronic and infectious diseases.18 Mobile technology has enabled remote and isolated communities to communicate in real time in a way that was not possible before. mHealth takes into account a patient's literacy, clinician and staff education, a strategy for wireless connectivity, an inventory of existing medical applications and creates a management system for incoming emails and text messages.19 Communication-enhanced health-care through mobile technology is a paradigm for the future, but it may be inhibited by the costly infrastructural requirements of sophisticated technology, a lack of availability of highly skilled operators, unreliability of Internet connectivity and the amount of training and re-training of available personnel.16 Despite these limitations, mHealth is expected to bring a revolutionary change to health-care delivery systems because of the exploding field of mobile digital tools like PDAs, enterprise digital assistants, tablet computers, smartphones and sensor gadgets.
mHealth requires mobile devices and other mobile technologies that are not needed by eHealth systems.20 The scaling up of technologies for implementation of mHealth may be a most promising investment in developing countries, especially in Africa, because of the support that can be provided to health workers in remote locations. The technology for mHealth can reach people anywhere and at any time, because it is continually expanding with sophisticated 3G networks and mobile broadband.21
Privacy and security concerns
Before now, health-care information system software vendors and health-care providers have had the philosophy, 'make it work first, then think about the security later',22 for most of the technology installed. The revolutionary emergence of the personal computer in 1980, coupled with inevitable systems of networking, has brought about today's data security. But technological changes in both the computer world and the health-care delivery information system have made securing these systems a priority in order to protect the confidentiality of information.
As advantageous as the technological aspects of an EPR are for health-care delivery systems, the benefits need to be balanced against the privacy and security concerns of the patients. Information needs to be captured, stored and maintained in a database such that the integrity and confidentiality of the information are guaranteed. Patients are entitled to be informed of their conditions, which necessitates ready access to all relevant health-care information. The integrity of the stored data can be compromised deliberately or through carelessness on the part of the personnel. For instance, data may be manipulated to gain advantage in an insurance policy or claim, or for the benefit of gaining employment.
Securing data in a distributed environment over the mobile network has been a greater challenge than doing so in a centralised system, although the total failure of a central system is more costly than one or more elements failing in a distributed system. The mobility of data in the process of distribution results in decentralisation and the spread of data security concerns.23 Whereas, abuse of privilege is more prominent in a centralised system, especially if a person authorised to use the system illicitly gains access to restricted security codes or measures.
There are three basic elements of data security to be considered: confidentiality, integrity and availability. To establish a level of confidence in the data, health-care organisations must process all confidential data so that it is not disclosed to those to whom it should not be, whether the disclosure is accidental or malicious. There have been several instances in which information about a patient's health has been 'leaked'; such unauthorised disclosure, whether it be the health information of a public figure or a private citizen, can ruin a person's career, affect their insurability or destroy their life. For example, the Sunday Times released the medical report of Dr Manto Tshabalala-Msimang to the public in an article entitled 'Manto: A drunk and a thief', published on 19 August 2007. A controversy erupted and the newspaper was sued for divulging medical information. Surprisingly, instead of querying the protection of a patient's medical information against unauthorised disclosure by hospital staff, the attention was focused on whether the Sunday Times had permission to publish such information. Thus technology should be used and policies should be put in place to protect the confidentiality of electronic health-care information.
Data integrity is not always associated with security, particularly in the eyes of the general public. Protecting the integrity of data means ensuring that the recorded information is correct and is not in any way corrupted. A corrupted patient record is a serious problem and could lead to the death of a patient. The third and the last major aspect of the data security concept is system availability. Computer systems or mobile devices should be available to users whenever the need arises because they enhance information sharing by health-care practitioners.
The protected transmission of confidential information is a serious matter within the health-care system. Experts have warned against the transmission of highly confidential information, such as diagnostic test results, to avoid the possibility that a patient's privacy can be breached. Patients have a right to the confidentiality and privacy of their medical treatment. Ethical and legal guidelines state that health workers must keep all patient information confidential unless the patients' consent is sought and that such information cannot be divulged to a third or unauthorised person.24,25 The case of Mr McGeary is an example of an infringement of patient rights. Mr McGeary needed an HIV test to apply for a life insurance policy. His doctor performed the HIV test, which was positive. His doctor told two other people (a doctor and a dentist) of the result. Other people then learned of Mr McGeary's HIV status from these two people. Legal action was instituted against the doctor for breaching Mr McGeary's legal and ethical rights to confidentiality.26,27
The revised guideline28 of the Health Professions Council of South Africa - a body that regulates the activities of health professionals practising in South Africa - is as follows:
No practitioner may divulge verbally or in writing any information which ought not be divulged regarding the ailments of a patient except with the express consent of the patient or in the case of a minor, with the express consent of his guardian, or in the case of a deceased patient, with the consent of his next-of-kin or the executor of his estate.
Data security methods, like cryptography, digital watermarking and steganography, employed in the transmission of health information under a secured noisy channel could be the panacea or better alternative for ensuring the confidentiality of the health information. These methods are discussed within the context of protecting health information transmitted using ever-growing mHealth technology.
Encrypting prevents a third person from understanding patient information if it is intercepted. A patient's record can be digitally scrambled such that only authorised people who possess the 'key' to the encryption can transform the data to its original form. Encryption can be symmetric or asymmetric.
Symmetric encryption systems provide a two-way channel for their users: A and B share a secret key and they can both encrypt information to send to the other as well decrypt information in the reverse manner. Authentication is genuine as long as the message received was not fabricated by someone other than the declared sender. The only challenge in this scheme is how the secret key is sent to the recipient and key distribution can be difficult, especially if there is a need for another user. In general, n users who want to communicate in pairs will need n(n - 1)/2 keys. What this means is that the number of keys needed increases at a rate proportional to the square of the number of users.
Asymmetric encryption systems involve each user having two keys that are unique to them - a public key and a private key. A trusted third party is used to facilitate secure interactions between the two parties. The user may send the public key freely because each key is used for only half of the process. That is, one key decrypts the encryption made by the other and vice versa. Only the corresponding private key (presumably it is kept private) can decrypt what has been encrypted with the public key.29
Table 1 shows a comparison between symmetric and asymmetric encryption systems in terms of their transformational speed, diffusion of information, propagation of error and insertion of symbols.
Encrypting patient information before transmission can help to protect the information, although anyone who obtains the key can access the data. The key to the success of encryption is to limit the number of personnel who have the key to encrypt and decrypt the data, and to determine the most appropriate length of the key.29,30
Digital watermarking
Digital watermarking of data provides a means to protect information in cases where access control to the information may be compromised. It is the art of embedding data (as a watermark) into a multimedia object, such that the watermark can be detected or extracted later without impairing the object. Watermarks are often inserted into images that can be detected when the image is compared with the original. Watermarks used for copyright protection are designed to identify both the source of the image as well as its authorised users. Public key encryption, such as the RSA algorithm (invented by Ronald L. Rivest, Adi Shamir and Leonard Adleman in 1977), does not completely prevent unauthorised copying because of the ease with which images can be reproduced from previously published documents. All 'watermarked' documents and images must be extracted before they can be read and disseminated. Chang-Tsun et al.31 presented a role-based access control framework using data hiding techniques for combating security threats in a picture archiving and communication system. Access to the databases and the information contained in the pictures, in this case mammograms, was controlled through the issuance of a stego key and a watermarking key. Wilson et al.3 suggested using a steganographic filing system for storing and accessing information that is distributed over different medical records and in different locations. This filing system was designed with the intention of concealing the existence of the files and authorised users were required to be aware of the existence of the file, then supply a file name and associated password to access the desired file. This method uses initialisation of the file system with several randomly generated cover files. A newly created file is embedded within a single cover file or a subset of cover files.
Steganographyis the ancient art and science of hiding information by embedding messages within other, seemingly innocent-looking messages. The word steganography is derived from a work by Trithemius (1462-1516) entitled Steganographia - a Greek word meaning 'cover writing'. Steganography (hiding the message being communicated) differs from cryptography (obscuring the meaning of the message). The communication medium is referred to as the cover object, the 'stego' object is the embedded message and together they form the stegosystem. A stego key keeps the operation secure and stego objects cannot be extracted from cover objects within the stegosystem without the stego key.32,33 Concealment of secret messages within a natural language has been in existence as early as the 16th century. However, the increase in digital information transmission and distribution has resulted in the spread of steganography from ordinary text to multimedia transmission. An example of such communication is the null cipher.
The null cipher applies a series ofcharacters and words intended to confuse a hacker. The communication appears as nonsense, but can be decoded to a meaningful message. This is an ancient form of encrypted communication in which a message is surrounded by a large number of redundant characters (known as null ciphers). This form of communication is, in fact, known to have been used by the German army during World War II. The following is an example of a null cipher form of steganography: 'Apparently neutral's protest is thoroughly discounted and ignored. Isman hard hit. Blockade issue affects pretext for embargo on by-products, ejecting suets and vegetable oils.' Decoding this message by extracting the second letter in each word reveals the message: 'Pershing sails from NY June 1.'
The drawback of this form of steganography is that the message sender is forced to make a text cover according to a preset procedure, hence defeating the purpose of steganography. Also, applying a 'brute force' approach to decoding will reveal the message.
Database security
Database security refers to security within the server, excluding data transmission across the network. An advantage of database technology is the ability to perform data mining - a technique that involves the use of analytical tools to study corporate data in order to increase the efficiency of the organisation. Data mining allows for information sharing with other organisations.34 However, information sharing has security implications and so restricting access to the database is essential. Restricting access can be achieved by a multilevel security database, for which access is controlled by policies that are enforced and limit the sharing of information to only those who are authorised.35 Undesired data mining is resolved by getting an integral part of the data mining with some guiding rules so as to make data manipulations difficult for an unauthorised user36; applying such rules will reinforce the security of the database.
Prevention of unauthorised data mining can be achieved by:
Limiting access to the database. Eliminating grouping of the database structure by higher-order digits or 'unique identifiers'. For example, grouping can be done with reasonable reliability by location, sex or age.
Augmenting the data without altering its usefulness, if we have pre-knowledge of the way the data are to be used. Misleading data can then be added as they will only be retrieved by inappropriate queries.
Auditing the database, which will discourage legitimate users against the indiscriminate misuse of their privilege. Although this approach does not enforce control, it does detect misuse by legitimate users.34
Existing solutions to the problem of database security are:
Role-based access control: Because of the complexity of security in a multi-user environment,27 control of a database is restricted by the degree of the user's involvement in the patient's treatment. For instance, a medical insurer will not be given the same access to the patient's treatment as the physician; likewise the physician will not have access to the financial matters of the patient's care, whereas the insurer will.
Encryption: Encryption is used to ensure security of the data and help in protecting against eavesdropping and skimming. It includes both software and hardware and it is always better to use both forms to ensure the greatest degree of security.
Authentication assurance or mechanisms: This solution works by confirming that data are being received from the person or entity claimed.37 Authentication algorithms (such as passwords, digital signatures and challenge response authentication protocols) play a major role in this security measure being successful.
Recommendations for improvement on data security and privacy
Medical data in the new technological dispensation can be secured within the database server and also during transmission by doing the following:
Defining clear attributes for role-based access as the systems are put into place.
Developing policies to protect the patient's right to privacy with regard to their medical data.
Defining the extent of medical data transmitted via the Internet from patients' homes to the central monitoring station, and whether patients have partial or full control of their data.
Specifying within data mining rules and technological measures who has the right to analyse the data. As EPRs are becoming widespread, more health organisations will have databases that store patient information in a common computerised format, allowing the sharing of data over the communication network; hence the administration of the particular part of the data in circulation has to be secured or restricted.
Methods of protecting electronic health data have been discussed and weaknesses in real-world applications have been highlighted. Many of the existing data security techniques are not yet robust enough to prevent detection and removal of embedded data. Notably, the quality of the media should not noticeably be degraded upon addition of a watermark; watermarks should be undetectable even in the presence of the payload of the message (or message content), multiple watermarks in a payload should not interfere with each other, watermarks should survive 'hacking' attacks and, most importantly, digital watermarks should not degrade the payload message. Hence, it is suggested that implementation of digital watermarking should be complemented with data encryption mechanisms to improve the assurance and integrity of the data stored, retrieved or transmitted across electronic devices. It is vital that both patients and health-care workers have confidence in the confidentiality and integrity of the information and data, and the security of the transmission channels.
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31. Chang-Tsun L, Yue L, Chia-Hung W. Protection of digital mammograms on PACSs using data hiding techniques. Int J Digital Crime Forensics. 2009;1(1):75-88. doi:10.4018/jdcf.2009010105 [ Links ]
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33. Desoky A. Listega: List B management based steganography methodology. Int J Inf Secur. 2009;8:247-261. doi:10.1007/s10207-009-0079-0 [ Links ]
34. Clifton C, Marks D. Security and privacy implications of data mining. Workshop presented at: ACM SIGMOD Workshop on Data Mining and Knowledge Discovery; 1996 June 2; Montreal, Canada. [ Links ]
35. Stachour PD, Thuraisingham BM. Design of LDV: A multilevel secure relational database management system. IEEE Trans Knowl Data Eng. 1990;2(2):190-209. doi:10.1109/69.54719 [ Links ]
36. Motro A, Marks DG, Jajodia S. Aggregation in relational databases: Controlled disclosure of sensitive information. Proceedings of the European Symposium on Research in Computer Security; 1994 November 07-09; Brighton, United Kingdom. Berlin: Springer-Verlag; 1994. [ Links ]
37. Vaudenay S. A classical introduction to cryptography: Applications for communications security. Berlin: Springer; 2006. [ Links ]
Correspondence to:
Ademola Adesina
Postal address: Private Bag X17
Bellville 7535, South Africa
Email: firstname.lastname@example.com
Received: 03 Nov. 2010
Accepted: 08 Apr. 2011
Published: 02 Sept. 2011
© 2011. The Authors. Licensee: AOSIS OpenJournals. This work is licensed under the Creative Commons Attribution License.

subset: commoncrawl


text:
Walking With Arthritis
Walk With Ease Exercise Videos
Step-by-step instructions for warming up, basic stretches, additional stretches, and strengthening exercises that will help your walking program. Read More >>
Dog Walking May Lead to Big Health Benefits
Dog walking has health benefits for people with arthritis. Take Fido out and relieve arthritis symptoms. Read More >>
Dog Walking Tips
Try these dog walking tips to help you stick with a walking plan. Read More >>
5 Walking Strategies for Fitness Success
Everybody's looking for the perfect fitness tips. We have five super walking strategies that will help you make the most of your walking workout. Read More >>
Step Up Your Workout With Nordic Walking
Discover how trekking poles add stability and help burn calories when you walk. Read More >>
How to Choose and Use a Treadmill
Walking on a treadmill can be an excellent workout. Learn ways to make the most of treadmill walking. Read More >>
Building a Walking Workout
A walking workout plan will reduce your pain – and your waistline – in no time. Learn more about the keys to walking success: Frequency, Intensity and Time. Read More >>
Buying Walking Shoes That Fit
Whether you're just starting a walking program or you've got your exercise routine down, getting the proper fit for walking shoes is essential. Read More >>
12 Benefits of Walking
There are few restrictions when it comes to a walking program, and most everyone can do it, no matter the pace. Read More >>


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The heart is often used as a symbol of vitality for good reasons. The heart pushes blood and oxygen to every cell in the body to be used as fuel and carries waste away. Without this process, the body cannot function. The heart plays a role in many aspects of your health and wellness.
The heart beats an average of 60-80 beats per minute, which can add up to millions of beats in just one month. When something works this hard, it is important that it also works efficiently. Well-conditioned athletes can have resting heart rates below 50 beats/minute. Even though their heart beats slower, it can do the same amount of work or more than a heart that beats 60-80 beats/minute. An athlete's heart pumps stronger during each beat, needing fewer beats to get the job done. Over a lifetime, a difference of 10-30 beats/minute can add up to quite a few beats.
Fortunately, you do not need to be an elite athlete to have a strong, healthy heart. Adding any physical activity to most days can be your connection to better heart health. Physical activity can be as simple as going for a walk.
Being active can help your heart and ward off many health problems. The US Department of Health and Human Services recommends at least 150 minutes per week of moderate activity or 75 minutes a week of vigorous activity.
Our bodies are, after all, designed to be active. In fact, inactivity can lead to problems. Your bone and joints are more susceptible to damage and breaks, and you increase your risk for heart disease.
The heart can be affected by physical and mental stressors. You can feel your heart speed up when you sprint across a busy road or when you have a burst of emotion like anger or surprise.
Physical activity can decrease the effect of stress on the heart and body. A fit body and mind will help improve heart health. Regular physical activity can:
If you have heart problems, physical activity can still play an important role. A strong and healthy body can help you manage your condition. Physical activity can help reduce the stress on a sick or weak heart and decrease secondary risks like obesity and diabetes. If you do have heart health issues, talk to your doctor before starting an exercise program.
Even if you are healthy, but have not exercised in a long time, you may need to talk to your doctor to make sure that you are in good physical condition to exercise.
For most people, you can begin right away. Find an activity program that you enjoy. Do not pick an activity that does not fit into your schedule, does not fit in with your personal preferences, or has too many obstacles, because you may lose interest quickly. A program that starts with too much intensity is also likely to lose your interest.
Work towards reaching these basic goals:
Long-term regular physical activity will count more than a brief and spectacular burst of activity. Most people do not plan to become sedentary. It creeps up on you. Work to increase your physical activity the same way. Gradually add steps. Find activities you enjoy that can replace more sedentary activities.
Here are more tips that have been shown to be useful:
Any physical activity is better than none. But at least a few days per week you should aim for more than a leisurely stroll. A moderate intensity level is best to help you make health changes. Moderate intensity activity is enough to get your heart rate up and make you feel a little out of breath but not feel worn out when you are done.
Do not forget to enjoy your activity for the daily benefits it can bring and know that your heart appreciates it as well!
American College of Sports Medicine
American Heart Association
Health Canada
Public Health Agency of Canada
American Heart Association guidelines for physical activity. American Heart Association website. Available: http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/StartWalking/American-Heart-Association-Guidelines-for-Physical-Activity_UCM_307976_Article.jsp. Updated September 10, 2014. Accessed October 22, 2014.
Guide to physical activity. National Heart and Lung and Blood Institute website. Available at: http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/phy_act.htm. Accessed July 21, 2016.
Haskel W, et al. Physical activity and public health, updated recommendations for adults from the American College of Sports Medicine and the American Heart Association. Circ. 2007;116(9):1081.
How much physical activity do you need? Centers for Disease Control and Prevention website. http://www.cdc.gov/physicalactivity/everyone/guidelines/index.html. Updated June 4, 2016. Accessed July 21, 2016.
Promoting physical activity with a public health approach. American College of Sports Medicine website. Available at: http://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/promoting-physical-activity-with-a-public-health-approach. Accessed July 21, 2016.
2008 physical activity guidelines for Americans. United States Department of Health and Human Services website. Available at: http://www.health.gov/paguidelines/guidelines/default.aspx. Accessed July 21, 2016.
Last reviewed July 2016 by Michael Woods, MD Last Updated: 10/22/2014


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Understand the default Apache configuration
Before running the commands shown on this page, you should load the Bitnami stack environment by executing the installdir/use_APPNAME script (Linux and MacOS) or by clicking the shortcut in the Start Menu under "Start -> Bitnami APPNAME Stack -> Application console" (Windows). On OS X VMs, the installation directory is /opt/bitnami and OS X VM users can click the "Open Terminal" button to run commands. Learn more about the Bitnami stack environment and about OS X VMs.
There are two files holding the configuration of the Apache server:
The installdir/apache2/conf/httpd.conf file is the main Apache configuration file.
The installdir/apache2/conf/bitnami/bitnami.conf file defines which configuration for each application should be loaded by the Apache server. This file internally references the two files below:
- The installdir/apache2/conf/bitnami/bitnami-apps-prefix.conf file defines the list of applications to load.
- The installdir/apache2/conf/bitnami/bitnami-apps-vhosts.conf file defines those applications that need to be served in a different virtual host.
By default, Bitnami applications are accessible at http://localhost/APP.
Check your Apache version using the apachectl command. Remember to execute it inside the Bitnami console:
$ apachectl -V


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- News
- Business
- Sports
- Entertainment
- Lifestyle
- Health
- Travel
- Technology
The B.C. Lions take on the Seskatchewan Roughriders Saturday. Here are two players and three themes to watch out for.
Drew Willy, QB
With the decision to sit starting quarterback Darian Durant and rest his battered body for the playoffs, 'Rider Nation will get another look at his backup, Drew Willy, a University of Buffalo product who played with Lions' receiver Ernest Jackson in college. Third-stringer J.T. O'Sullivan, who has played for 11 NFL teams but has yet to throw a pass in the CFL, will also get snaps against the Lions, said Saskatchewan head coach Corey Chamblin. "Some people see this as a pre-season deal. I see it as a post-season thing, to see if Drew is truly No. 2. Or is J.T. ready to be No. 2? We have to make sure we have a good group of guys behind Darian, in case we have to use them in the playoffs."
Travis Lulay, QB
B.C. Lions
A Lions release suggested that the sore-shouldered quarterback will get more than a token look in what is essentially a tune-up game to gauge Lulay's recovery from an Oct. 12 injury. "Look for the CFL's reigning most outstanding player to take the majority of the snaps at least during the first half of Saturday's game," it stated. Lions coach Mike Benevides, however, said he has no preconceived notions about the number of snaps Lulay will take. He even suggested it might be a game-time decision, whether he plays or not. "It would be kind of a 'feel' thing," Benevides said. "I'm not going to go in there with a piece of paper and count plays. One thing about Travis, I trust him. I think he knows what's at stake here."
The early portion of last Friday's 41-21 loss to the Stampeders had head coach Mike Benevides rubbing his eyes in disbelief and wondering if this was the same team he had coaxed the previous 16 games to a 12-4 record. The Lions were down 0-24 after one quarter (a team record), and 0-34 at one point. GM Wally Buono understood his pain. In Buono's rookie season as a head coach in Calgary (1990), the Stampeders took a night off and lost 70-18 to the Argonauts, when their attention was more focused on an upcoming bye week than the task at hand. It was the second-most points allowed by a team in CFL history. "Over 18 games, you probably get two games when your team just doesn't respond," said Buono. As a postscript, those 1990 Stampeders still finished in first place in the West Division with an 11-6-1 record.
Nothing is really new in football; coaches are, by nature, copycats. If something seems fresh and innovative, it's probably not the case, because somebody, somewhere, at another time, has tried it before. The decision by the Lions to curtail media access to practice for the rest of the season is an old-time strategy, just dusted off and reused. But it's grabbed the attention of Roughriders coach Corey Chamblin, who suggested he may use a similar tactic with his operation. Tough to tell if it's just Chamblin's dry sense of humour at work here, but he said: "It's an awesome idea. I thank Benny (Lions coach Mike Benevides) for that. There are some new things you want to put in for the playoffs. I don't want those to get out. It's a very different time. You want to make sure everything you do is the first time the other guys see it."
Vancouver resident Cheryl Nagle has purchased 30 tickets for family and friends for tonight's game, perhaps a little untypical but nonetheless representative of those not-so-closeted members of 'Rider Nation who live in the Lower Mainland. Telling them tonight's game is meaningless — the 8-9 Roughriders are in the playoffs, they just don't know whether they'll head East or West — is a fruitless exercise because of the din they'll create cheering their lungs out for Drew Willy. The Lions are expecting their largest crowd of the season, seemingly half of them wearing plastic water melons or some variation of allegiance to green. "It's kind of uplifting as a ('Rider) player, knowing that any venue you go into you're going to have more fans than any other team that would come to that venue," said slotback Chris Getzlaf. "We have a great following. Everybody in the CFL knows we have the best fans out there."


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By Teachers, For Teachers
In late June, the Chicago Blackhawks hockey team defeated the Boston Bruins to win the Stanley Cup trophy, professional hockey's greatest achievement.
Later that same week, millions of people swarmed downtown Chicago to help the team celebrate their win. Many people wore red, the Blackhawks team color, and cheered loudly to emphasize their happiness. The team rode on buses through the crowded streets, showing off the prized Stanley Cup to the celebrating masses of people.
View this video wrtiting prompt and scroll down for age-appropriate classroom activities.
Grades 3-5
What is your favorite sport?
Write a paragraph about your favorite sports moment, either one you played or one you watched on television.
Grades 6-8
Write a one-page paper about your favorite sport. Name some of your favorite players. Why do yopu prefer that sport over others?
Grades 9-12
Write a one-page paper examining how sporting events can unite people.
Did a sporting event ever emotionally engage you? What sport and when?
Why do you think sports have the power to unite people?


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A Family Favorite For Every Night of the Week.
Our Rice-A-Roni® products combine rice, pasta and the perfect mix of seasonings to create delicious, family pleasing side dishes and main dish recipes.
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Single Serve Cups
Your favorite Rice-A-Roni and Pasta Roni flavors are now available in microwavable snack-serve cups!
Treat Your Family to a Taste of Italy!View Our Italian-Inspired Recipes


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One of the criteria of the Joel Test is daily builds. The idea is that if the build is broken, whoever broke it is around to fix it up. If the build cannot be fixed, everyone will have to check out an old version and work on that. I can understand how this can be pretty bad on centralised version control where it is important to avoid merging and branching as much as possible, but this only sounds like a minor nuisance for distributed version control. Do you agree with this? Are there other reasons why daily builds are important?
2Joel should update it to be "Daily builds and Automated tests" – Paul Jan 20 '12 at 18:14
1Or better yet "continuious integration with automated tests" -- sometimes we don't build on a day, sometimes we build a dozen times a day. Once machines are doing it it don't matter. – Wyatt Barnett Jan 20 '12 at 20:23
@WyattBarnett I agree totally =) I worked on a project that kicked off code builds every 15 minutes (unless check in activity was happening) and it was awesome. – Patrick Hughes Jan 21 '12 at 2:18
I think what's important to note here is that regular builds help catch errors sooner rather than later. It doesn't have to be daily, but often enough. Ideally, it can also run your unit tests.
The goal is to find out when a build breaks before the final testing phase, to find them as soon as possible.
Just set it up to build your main development branch(es).
We use it at work (although we build hourly), and often when we forget to set-it up we find about problems just hours before releasing.
2Build AND Test daily. – Paul Jan 20 '12 at 18:13
1@Paul: Only if you can't do it more often. Doing so on every commit (well, with some hysteresis time) is nice. – Donal Fellows Jan 20 '12 at 20:07
2020 this practice is important yet? or no? – simon Feb 2 at 7:15
Need to add a bit to this (and @GoodEnoughs):
but this only sounds like a minor nuisance for distributed version control.
Emphatically no - what a "server" build does is tell you that your trunk will build and pass its tests more or less from clean (the less is the amount of config you need to do of your environment).
I'm contemplating a switch to DVCS but even having done so you will drag my continuous integration from my cold dead hands.
To take a simple example - you're developing feature "a" he's developing feature "b" distributed or not at some point you need to stitch it all together - if, when you commit, you forget to add a file the app will build on your machine but it won't anywhere else. So when you push the build to your "trunk" the Continuous Integration will trigger and the build will fail and you will know and hopefully before anyone pulls your not quite so complete code you'll be able to take steps.
If you're working on a project with multiple developers you've got to be able to define where release versions come from - the trunk in effect - this is true regardless of how your version control works.
If you've added a feature - especially one on which other people have a dependency - to be able to be confident that when it is pushed to "live" that it builds and passes tests somewhere other than your dev environment is huge. More than that, I deploy from builds from my build server - its kind of how one specifies the "definitive" build. Ultimately I'm going to have user triggered deployment builds. Its no good saying that you can work round it - you can't if you need it (and I have scrambled round dev boxes in an office to find and commit missing files).
Is that all a bit strong? Don't know - but my build server is one of those things that having got I have no wish to give back.
Daily builds I believe are very important. If you have a distributed team in different time-zones then it is best to find time which is roughly 'end-of-day' for most of the team. In addition if the daily builds have a automated test component then it is more desirable.
In the days of central source control systems, I would advocate continuous builds running every 5-10 minutes when anything is changed in source code. Since a compilation error has a potential of slowing most of the team. For organisations running distributed source control systems, a continuous build might not be needed as much since developers touch the 'pristine' code-base directly less often.
Daily Builds are okay. You definietly need them if you have nothing else but to be honest I think Joel's test is a little out dated these days.
In my opinion you should be building continuously through out the day, running your unit, system and functional level test cases and ideally packaging and deploying to a stage like environment at the same time while verifying that any DB and environment versioning mechanisms you have in place are working as expected.
If build or deployment times are excessive then consider optomizing away some of these problems with physical or software ram disks, faster internet connections, parallellizing builds, etc. The time you will save by rapidly identifying build breaks is going to amoratize the hardware cost pretty rapidly.
Daily builds aren't important. Daily builds that always are successful are (or ones where it's only broken for an hour). Having CI when the build is broken 70% of the time isn't very useful, because if the thing is mostly broken it doesn't help you identify an error.
Ideally, unless you're building something massive that takes over half a day to build, you would build more than once a day. Once you've set-up a continuous integration server, such as Hudson or TeamCity, the builds will happen automatically, typically every hour or on every commit, and you'll will be notified if there are any problems.
It's a good way to catch errors early, especially if you are also running automated tests as part of the build. It's particularly useful for finding configuration errors where the build works on one developer's machine but doesn't work elsewhere because something was omitted from the repository or the environment.
The more advanced continuous integration servers also allow you to track metrics over time (e.g. code coverage percentage, build time, lines of code, etc.)
I think it should be daily build, test and deploy to staging server.
The idea behind 'daily build' is to always have something ready which testers and project managers can run so that everyone has an idea of what the real state of the project is.
In the past with desktop apps after the 'daily build' a tester or project manager can immediately run the app so no deploy step had to be mentioned.


text:
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Top 10 Richest Muslim Countries
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Islam the second largest religion with at least 1.62 billion followers or 23 percent of the entire world's population. At least 49 countries have a Muslim majority, although Africa is the only continent with a Muslim majority. Most of the world's Muslim population lives in the South Asia – particularly the countries of Indonesia, Pakistan, and India – and Arab World.
ቡጉር ሁሉንም እድሜ ላይ ያሉ ሰዎችን የሚያጠቃ የተለመደ የቆዳ ችግር ነው፡፡ ታዳጊ ልጆች በሰውነታቸው ከሚጨምረው የሆርሞን ብዛት የተነሳ በቡጉር የበለጠ ይጠቃሉ፡፡
የእንቅልፍ ማጣት፣ የበዛ ጭንቀት፣ ጤናማ ያልሆነ አመጋገብ እና ውጥረት ያለበት አኗኗር ለብጉር መባባስ ይዳርጋሉ፡፡ ቡጉር በፊታችን በደረት...
Muslims are often taken as the historic champions Where they are either signified with the Mughal emperors or with the religious identities but as a matter of fact there are some of the terrific Muslims who have applied the extremely correct formulas in business. Have a look at the top 10 richest Muslim businessmen in the world.
Mosque (Masjid) is a Holy place for Muslims. It is a place for worship for all the followers of Islam. Mosque is the place where all the Muslims of the community come together and have their prayers. Mosques or Masjids are fine examples of excellent architecture of Islam and Muslims. Beautiful mosques are found all around the globe, with the spread of the Islamic empire throughout the World. Islam has taken its fine culture and arts to those places. Because Islam had reached parts of Europe and ...
Premier League is the most watched professional sport league in the world and that too by far compared to other major sport competitions and thats widely down to how global the premier league brand has become in the last 20 years. Premier League clubs have diversed squads and players of different nationalities, race and religion. In the last 10 years number of Muslim footballers has increased in the premier League and with that comes the month of "Holy Ramadan" where some of the Muslim playe...
Greatest Muslim Athletes: Muslim Athletes have earned name in each and every Sport of that exists in the history of the World. Muslims have Produced Greatest Boxers, Footballers, Cricketers, Basketball Players,Hockey Players, Squash Players, Golfers, Sprinters, Wrestlers etc. here We Going To Make A List of Top 10 Greatest Muslim Athletes in the History. Please Feel Free To Leave a Comment About the List.


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Given a resource limited setup consisting of 2 host machines (HyperV-01 and HyperV-02), is it OK to put the domain controllers in parent partition, instead of their own VM?
The main reason is that if the DCs go into a child partition, starting from cold on both machines could lead to a bit of an issue, as there'd be no DCs around until well after both parents have booted. I'm guessing this might cause undesirable effects.
Am I correct to be worried about joining the host systems to a domain that's only on VMs?
The biggest drawback I've heard so far is that if AD gets heavily used, its resources could cut into HyperV's. I'm not concerned about that for this deployment.
Any other suggestions? (Besides finding a 3rd machine and running AD on it.)


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Fly Fishing Students visit Special Collections
- Western Libraries closed to the public but Open Online. See the COVID-19 Updates and Resources page for the latest information.
On June 25th, Special Collections was pleased to welcome the Huxley College of the Environment class ESCI 315: The Art, Science, and Ethics of Fly Fishing, taught by Leo Bodensteiner and Steve Meyer.
The class was shown many of the treasures from the Fly Fishing Collection, including the first American edition of Izaak Walton's classic, The Complete Angler, or, the Contemplative Man's Recreation (1857).
The deluxe edition of The Dettes: A Catskill Legend (enclosed in a custom slipcase with a shadow box on the front containing three mounted flies by the Dettes), The American Fly Fisher, a periodical published by the American Museum of Fly Fishing. And the Art of Angling Journal, which showcases the beauty of the sport.
Bamboo rods, fly plates, and other realia were on display in the Research Room. Later the class toured the storage area, exploring the complete Fly Fishing Collection.


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Friday, April 12, 2013
Will this be the last scandium ;cross frame ?
Posted by swiggco world at 9:43 PM
2 comments:
- ZiDD said...
This the last scandium? No more in the future?
- April 17, 2013 at 1:19 AM
- swiggco world said...
The future of scandium for small builders such as myself is doubtful. Maybe if aluminum really does make a comeback it might be available. Companies that make tubing can't exist without big customers. Small builders just don't buy enough tubes to make it worth while to manufacture.
- April 18, 2013 at 7:21 PM
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November 24, 2015
November 24, 2015
Healthy Apple Pie Recipe
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Being immersed into a different culture at a young age made me have the desire to leave my own country and travel the world as much as I could. I have lived in Brazil for most of my childhood but soon took off to live in Russia for 2 years, Belgium for a few months and recently to The United States where I have decided to pursue my studies and professional life. Backpacking around Europe and having unique experiences in United States has given me the opportunity to share with you a different perspective to countries I have been. As an international college student I also intend to help a lot of foreign students who just like be live the exciting and scary moments of being away from family and friends.
When I was 15 I decided to start a more healthy lifestyle. I was determined to become the best version of myself and in a few months I lost 13kg/28 pounds. I hope to be able to share with you what I have learned and how easy it is to be more passionate about life.
Who does not love talking about food? Since I was brought up by only amazing cookers, my passion for cooking is quite inevitable. I will make sure to share incredibly delicious recipes and maybe even some family secrets.
Every month I will make sure to share with you my favorite things of the month. I will be writing about placês, food, movies, books, make up, fashion and songs.
There is nothing I love more than inspiring posts. I will be posting every week either an image or a quote that touched my heart.


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Install YouTube
Install Twitter
Use Twitter
Activate Apple ID on mobile phone
Set up your mobile phone for internet
To receive voice messages when you don't answer a call, you need to divert your calls to your voicemail.
Find "Keypad"
Tap Phone.
Tap Keypad.
Divert all calls
Key in **21*+6596301389# and tap the call icon.
Divert missed calls
Key in **61*+6596301389*20# and tap the call icon.
Divert if unavailable
Key in **62*+6596301389# and tap the call icon.
Divert if busy
Key in **67*+6596301389# and tap the call icon.
Return to the home screen
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Life of the Party
|MPAA Rating:
What's this?
|PG-13 Reason for Rating...
|Melissa McCarthy, Gillian Jacobs, Maya Rudolph, Julie Bowen, Jacki Weaver, Christina Aguilera
|Ben Falcone
|Movie Studio:
|New Line Cinema
|Run Time:
|105 Minutes
|Release Date:
|When her husband suddenly dumps her, longtime dedicated housewife Deanna turns regret into re-set by going back to college - landing in the same class and school as her daughter, who's not entirely sold on the idea. Plunging headlong into the campus experience, the increasingly outspoken Deanna -- now Dee Rock -- embraces freedom, fun, and frat boys on her own terms, finding her true self in a senior year no one ever expected.
|Movie Link:
|Life of the Party
Wait a little...Save a lot.


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The Bible
Genesis Chapter 1
1In the beginning, God
This is a minor adaptation of the WEB to include nuanced meanings of particular ancient words for placenames, God and others of special interest. In general square brackets:[] are used to indicated words not found in the original text. It also indicates the 5 books of the Psalms; and a few passages considered by some to be of questionable authenticity.


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- Nandini bhupathi
Hyderabad - Avanigadda, One Way
22nd Mar 2020
- Mr Srihim
Hyderabad - Srisailam - Hyderabad, Round Trip/Multi City
19th Mar 2020
- khader basha Shaik
Rajiv Gandhi International Airport (hyd), Hyderabad - Kurnool, One Way
19th Mar 2020
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Help Kickstart The Big Feminist BUT – and a sneak preview page!Wednesday, November 28th, 2012
Please consider backing The Big Feminist BUT on Kickstarter, it's a comics anthology about modern women's–and men's–attitudes towards feminism. The lineup of artists is amazing and I am honored to have a piece in this book. Please check it out and share! Below is an excerpt from my story!


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Danity Kane Reunite, Announce New Song 'Rage' at 2013 MTV Video Music Awards
Danity Kane is back. The former MTV 'Making the Band' group made the official announcement on the red carpet at the MTV Video Music Awards Sunday night (Aug. 25). Rocking black and white ensembles, the ladies reveal their new song, 'Rage,' is on the way.
When asked if Diddy would be behind the project, the ladies' answer was a clear no. "Diddy always fights his way back, but we're on our own this time," they state.
Back in May, the group was spotted by TMZ in Los Angeles, which fueled rumors they were reuniting. Aubrey O'Day, Shannon Bex, Dawn Richard and Aundrea Fimbres were present. Original member D. Woods was not with them.


text: by Dr. Steven DowdSummer is here! Problem magazines are teeming with originals at this time, composed during the long, cold winter months, whereas most of us are thinking about ways to stay cool! This month we feature miniatures (the problem equivalent of the bikini swimsuit?), the âfunâ problems with seven pieces or less, as they are âtake it to the beachâ accessible, and often can be solved â or at least attempted â right, from the page. So print out this monthâs problems, and take them to the beach or the lake or wherever you like to spend your hottest days and have fun solving! (For any housekeeping announcements, see solutions). Deadline for solutions for this column is in four weeks on August 13. There are 31 possible points.Mention miniatures, and the name Bob Lincoln pops up immediately. In an era when we are told that there is nothing new possible in the two-mover, and that every miniature is surely anticipated, here we have someone who specializes in what must be the impossible: the miniature two-mover. But just as true chessplayers know that chess is not âsolved,â neither is the problem domain â itâs not that there is nothing new to be found in the two mover or the miniature â itâs just darned hard! But with these next two âking in the cornerâ problems (another area supposedly with nothing new), Bob makes it look easy.001Robert LincolnKudesnik 2001White to play and mate in twoBob said luck was on his side, but Iâll quote Capablanca here: âThe good player is always lucky!â Well, so evidently, is the good composer. He notes his key retains the set mates, but itâs also a compelling key, and as in all âLincolns,â set play and tries are very important. If you miss those, well, youâve missed over half of the nice content Bob brings to every effort.002Robert LincolnStrateGems 2007White to play and mate in twoIf you are an OTB player, and you tell me that âyou still donât like problemsâ because they are unnatural in some way after you see this one, I give up. The key is natural, but beautiful, logical, and relentless, leading in the lines to a nice use of all four corners â in a two mover. The black pieces can only defend again one threat, while opening up another, no matter how they try to defend.003Robert LincolnOlimpiya Dunayasi 20065th CommendationWhite to play and mate in twoBob wins awards all over the world, so evidently I am not alone in liking his problems. Here the key could almost be described as brutal, yet again, logical, unrelenting, and beautiful.004Kenneth BraithwaiteMiniature Chess Problems 1981White to play and mate in threeI love sweeping queen keys, so that is a small hint here (so many possible sweeps!), as well as miniature problems in which black has promotion possibilities. It must be the possibilities available with the birth of a new piece, one that is not already on the board. When there there are multiple possibilities based on multiple promotions, the value of the problem grows.005E. GizeArbejder Skak 1958White to play and mate in threeA wonderful problem that came out of the Arbeiter Schach (Workerâs chess) movement that was part of both communist and non-communist Europe. My friend Mirko Degenkolbe of the former East Germany was a part of this movement, and he is still proud to call himself both worker and chess composer. More on him in just a minuteâ¦.006Vladimir KozhakinSchweizerische Schahzeitung 2003White to play and mate in fourMention the word miniature in problem chess circle, and along with Bob, our ânational hero,â the name Kozhakhin comes up. In the specialized world of chess miniatures, they are the modern day Fischer and Spassky, and like those two other greats of the chessboard, seem to enjoy a very friendly relationship. Kozhakhin, the Russian publisher of the problem magazine devoted to miniatures Kudesnik, composes mainly moremovers, and he also has a very talented young daughter who composes. Two main mates after the key, and donât forget the triesâ¦..007Mirko DegenkolbeProblem-Forum 20042nd honorable mentionWhite to play and mate in fourI requested Mirko send me some of his best miniatures for this column. Mirko edits the two-mover section for Problem-Forum, a very interesting German magazine that really is a Forum for the discussion of various problem types through originals and solver commentary; heâs multitalented, best known these days for his long helpmates. I call him âGandalfâ as he never ceases to amaze me with what he can conjure up! This one is praiseworthy for the tries involved, as is the next one.008Saturnin LimbachSwiat Szachowy 1926White to play and mate in fiveI also enjoy these kind of zugzwang problems, as they are light, rely on general chess principles, and can be solved from the diagram. This effort, which relies mainly on your ability to count, comes out of the book Polski Miniatury, available as a pdf at http://www.problemista.pl/images/stories/archiwum//polskieminiatury.pdf. We end with my pal Mirko again, a very nice six mover that impressed the Ukrainian IM Evgeny Bogdanov, the judge, very much. Itâs probably the hardest of the bunch, but worth spending your time on while you bask in the sunâs raysâ¦..009Mirko DegenkolbeSuomen Shakki 2004White to play and mate in sixJune Solutions (Refresh your memory of Dr.Dowd's June Column, "Of Kings and Castles")Solutions and comments based on those provided primarily by master solver Anatoly Goldberg, for a useful look into his thought processes. We had fewer comments this month â not because people didnât want to, but the problems were very hard, and even some experienced solvers had trouble with notation, with all the rook doublingsâ¦. I think weâll have more again this month, and some of the composers of these problems have provided me with their views, which should make for interesting reading.The ladder has been promised for some time, and will arrive soon. In the meantime, I am also working to get the results transferred to the MSA, where ratings of all kind are shown, and thus, solvers will have the same option to find their âsolverâs ratingâ along with their OTB ratingsâ¦..Since our comments are a little thin this month, I thought I would discuss a comment made by Josh Green, a talented young composer in his own right, about âsuch a strong moveâ being used as a key in a previous column. Here I will have to part ways with Josh: the key must indeed be the strongest move on the board â else it would not lead to the desired result! But I understand what he was saying: it was an apparently strong move, and keys should not (usually) be so apparent. But often the choice of key, as in the miniatures above, is between many strong moves, it is just that all, except for one strong move, fail, and should fail in a way that is unique and not apparent at first glance.But if we think that every key must be masked, we fall into the âworst possible moveâ as key, or as Graham Brown notes in this witty little article, âThe most stupid moveâ: http://www.khcc.org.uk/gb.htm. The article and the example problem given are worth a look, and the article is amusing because he assumes that a knight to the rim must be a stupid move â however, take some time to consider why it is not! And of course, my disagreement with Mr. Greenâs comment does not mean it wasnât worth making â in fact, I found it to be an interesting point which deserved further comment.001 1. Rf4 ( threat f8Q) Bxf4 2.f8Q+ Bb8 3. Qf3 1..... Kb8 2. f8Q+ Kc7 3. Rf7 1......Bh4 2. f8Q+ Bd8 3. Qxd8 I like this fight for f-file! (Anatoly Goldberg) 002 1. Rad2 Nd3 2. Rc2 Nc5+ 3. Rxc5 and 4. Rc8 ( or 4.Rf8 if 3....Kd8) 2..Nf4+ 3. Rxf4 and 4. Rc8 ( or 4. Rf8 if 3...Kd8) 1...Nf3 2. Rg2 Nd4+ 3. Rxd4 and 4. Rg8 (or 4. Rd8 if 3...Kf8) 2..Ng5+ 3. Rxg5 and 4. Rg8 (or 4. Rd8 if 3...Kf8) 1....e3 2. Rh2 Kf8 3. Kf6 ed 4. Rh8 1....a2 2.Rb2 Kd8 3. Kd6 Kc8 4. Rf8 ( or 3...Ke8 4. Rb8) 1....Nc2 2.Rxc2 and 3. Rc8 (or 3. Rf8 if 2...Kd8) 1....Ng2 2.Rxg2 and 3. Rg8 ( or 3. Rd8 if 2...Kf8) 1....a5 2. Rh2 Kf8 3. Kf6 and 4. Rh8 ( or 4. Rd8 if 3....Kg8) Really - geometry, geometry..... (AG) 003 1. Rhh5 ( Ra5+ threat) hg 2. Rh3 b1N 3. Kxb6 and 4. Rh8 1...gh 2. Rg3 b1N 3. Kxb6 and 4. Rg8Paul Birnbaum notes: with the "short" threat of 2. Ra5+. Black must respond 1...PxR (either one); White continues 2. (remaining) Rook to 3rd rank, to which Black must answer 2...b1=S, guarding a3. But now is free to play 3. Kxb6! and Black cannot stop 4. R to eighth rank, mate. (The point being that the forced capture of one White Rook has opened a file for the other WR!) 004 1. Rh1! Bxh1 2. Kc6 Ncd3 ( Ned3) 3. Re7 Ne5+ 4. Rxe5 and 5. Re8 2.....Be4 3. Rf7 Bf5 4. Rxf5 and 5. Rf8 2....Bf3 3. Rg7 Bh5 4. Rg8+ Be8 5. Rxe8 3...Bg4 4. Rxg4 and 5. Rg8 2....Bg2 3. Rh7 Bh3 4. Rxh3 and 5. Rh8 005 1. Rg2 Kh5 2. h4 Kh6 3. h5 Kh7 4. h6 Kh8 5. h7 Kxh7 6. Rh1 006 1. Rh4! Kxc5 2. R1g4! Kc6 ( or c6) 3. Rc4It should be noted that this is the pioneer problem showing the famed Brunner-Turton doubling maneuver. 007 1. Rc8! (followed by 2. Rbc7, 3. Rc1+, 4. Rxc1# - PB) a2( d4, h4) 2. Rbc7! Kh2 3. Rc1+ ( bishop!) Kh3 4. Rh1# 2....b1Q 3. Rc1+ Qxc1 4. Rxc12....Kg1 3. Rc1+ bxcQ 4. Rxc1


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Not even a record game by its star senior could save Air Force on Saturday.
Michael Lyons had a career-high 45 points on 17-of-25 shooting, but 24th-ranked Colorado State rode a lopsided rebounding margin and 18 second-chance points to a nail-biting 89-86 win at Clune Arena.
Lyons, the Mountain West Conference's leading scorer, was a one-man wrecking machine that helped Air Force (15-9, 6-5) take a 23-19 lead midway through the first half, but the Rams (21-4, 8-2) were able to pull away. CSU outrebounded the Falcons 39-23 and built an 82-72 lead with 1:05 remaining before Air Force clawed its way back.
The Falcons pulled within four twice in the final minute, and Lyons hit a 3-pointer for Air Force with 2 seconds left, but Colorado State inbounded the ball without incident to close the game.
"We worked our tails off . we just ran out of time," Air Force coach Dave Pilipovich said. "It's hard because you work so hard and come up a little short."
Lyons' 45 points were the most by a Mountain West player this season, the most ever by a Falcons player in a conference game and the most for an Air Force player since Bob Beckel had a school-record 50 against Arizona on Feb. 28, 1959.
Like most people in Clune Arena, Pilipovich was blown away by Lyons' performance.
"Has anybody ever seen an individual performance like that?" Pilipovich asked after the game. "Even his misses were exciting. Is there any way we can get him another year?"
It was also the most points any player has ever scored in Clune Arena.
"Games like this don't come very often for very many people," said Lyons, who is averaging 19.2 points. "I hit a couple shots in a row and that got me going. I kind of rode that wave the whole game. I was fortunate enough for my teammates to find me. I thank them for that."
Dorian Green scored 22 points to lead all five CSU starters in double figures and propel the Rams to their sixth consecutive win. Pierce Hornung posted a double-double with 13 points and 16 boards.
Wes Eikmeier had 19 points for the Rams despite 3-of-10 shooting from 3-point range, but he came through down the stretch with seven points in the final 2:57. Greg Smith had 16 points, with Colton Iverson adding 15.
It was a quality test for the surging Rams, who face UNLV and conference-leading New Mexico next week.
"It went down to the wire and was one of the better games we've been in in a long time," said CSU coach Larry Eustachy, whose squad has won eight of nine. "It took a special effort and a special game for us to beat them. It's a special win, and they're hard to get."
Air Force trailed 75-72 with 3:29 left, but CSU used a 7-0 run during the next two minutes to push its lead to double digits.
The Falcons fell to 3-79 all-time against ranked teams after defeating 22nd-ranked San Diego State 70-67 on Dec. 2. Air Force has lost three of four and dropped its first conference game at home (5-1). Its 86 points were the most in a losing effort since a 114-87 loss to Texas Christian on Jan. 21, 2000.
Todd Fletcher added 11 for the Falcons, who were greatly improved after falling to CSU 79-40 in Fort Collins on Jan. 16.
"A month ago, we were 39 points on the opposite side of this at their place," Pilipovich said. "I can't fault the effort. They're down right now, but we'll bounce them back up."
Both teams shot better than 53 percent from the field, and the Rams scored 26 points from the free throw line while limiting Air Force to just 12 attempts from the stripe.
Air Force led 23-19 midway through the first half, but the Rams used their size to build a 21-5 rebounding advantage in the first 20 minutes and took the lead for good with a Smith free throw with 4:59 remaining. CSU led 48-40 at the half.


text: Libro y flashcards by Nombre Aprendizaje | Tuesday, December 24, 2019 | 0 comments Related Submit a Comment Cancel reply Your email address will not be published. Required fields are marked *Comment Name * Email * Website He leído y acepto la Política de Privacidad. * Notify me of new posts by email.


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Buybak necesitaba un nuevo diseño de banner publicitario y lanzó un concurso de diseño en 99designs.
Un ganador ha sido elegido entre 78 diseños de 20 diseñadores freelance.
At BuybackDirect, we buy no longer wanted DVDs, Video Games and CDs from consumers and resell or recycle them. So we offer a quick and easy way for people to get cash for their "no longer wanted media" that are just collecting dust. Its extremely easy, they find their product and we tell them how much we'll pay. They send their items to us, we pay for postage/insurance, and then we send them a check or get paid through Paypal!
Buyback Direct
Open, will comment quickly Standard Web Formats (.jpg, .gif or .png); Layered Formats (.psd or .tiff)
We are looking for 728x90, 300x250, 120x240 and 125x125 banner ads for placement on 3rd party sites. We want to emphasize how easy it is, and how people can get cash for their no longer wanted media. Check out our site to get a feel for our brand.
We are open to many different concepts, with or without product icon shots etc. Something that stands out. One difficulty is how to tell people how easy it is to trade ones no longer wanted media is - especially during these challenging economic times. We'd like one version which shows our breadth across DVDs, CDs and Video Games. But one version should also be focused just on DVDs.
Thanks! We look forward to seeing what you come up with.
Open, will comment quickly
Open, I will comment quickly


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The holidays can be an enjoyable time—but not for everyone. Some of us suffer from the blues, whether it's because we can't celebrate with family or have a hard time adjusting to the colder, shorter days. Perhaps being around family brings back old dynamics that make you feel bad. Perhaps you don't have any family or live too far away to be with them. Or maybe it's the cold weather and the shorter days. For many, all that goodwill and cheer can feel like pressure. Here are tips to beat the holiday blues.
Stress Quiz
What does this quiz say about you?
Answer "yes" or "no:"
1. I'm irritable
2. I'm usually tired
3. I have little to say to people
4. I have no time for leisure activities
5. I'm inefficient
6. I use of drugs to cope with job pressures
7. I feel powerless about my job; lack feelings of success or challenge
8. I forget appointments, deadlines or personal possessions
9. I have insomnia, headaches, colds
10. I hate going to work
11. I'm pessimistic
Interpretation; "yes" to 6 or more, suggests you may be stressed. Fortunately, stress is preventable and can be a catalyst for growth.
Shake the holiday blues
- Make something for yourself. Creativity feeds the soul and focuses the mind. Pick something you've always wanted to learn how to make. Soap! Beer! Bread! Jewelry! Leather stamping! Painting! Knitting! Go to your local craft or hardware store, or checkout YouTube and find something you'd like to learn how to do and do it!
- Make something for other people. Cut that soap up and wrap the bars individually in something you've designed. You can design a label for that microbrew you made and give a bottle to coworkers! Hand paint some holiday cards. Getting something homemade means more to many.
- Throw a casual dinner party. Gathering a few friends for a nice evening at your home can be inexspensive fun. You can throw together a salad, make spaghetti and meatballs, and ask guests to bring dessert and drinks.
- Host a potluck. Invite people in you community and people you work with. It's a wonderful time to reach out to people you'd like to get to know better. You'd be surprised how much fun you'll have and how many new friends you'll make.
- Limit time you spend on social media. Social networks can be great for connecting but they can also sometimes skew how we perceive ourselves and other people. We can be fooled into feeling as if everyone else's lives are so much better than our own, but they're not really. Most of us try to show our best selves on social networks and we should. But there are times when it's better just to turn it off.
- Watch something funny. Laughter is a great healer! Watch anything that makes you laugh and reminds you that life has absurdities. Watch movies starring your favorite comedians.
- Be grateful. Remind yourself of what you are grateful for. When you focus on what you have, rather than what you lack, you emanate the energy of abundance. And the truth is we all have something to be grateful for!
- Respect yourself. Engage in positive self-talk. Tell yourself, "I'm OK just as I am," or "I'm human and I'll make mistakes." Reward yourself. Realize that you don't always have to prove anything or excel over others.
- Restructure work time. List your job energizes and stressors. Concentrate on the positive responsibilities, and intersperse negative activities with short breaks and rewards. Avoid unnecessary meetings and delegate.
- Have a positive outlook. See the glass half full instead of half empty. Reinforce the positive in yourself and others. Most of all, develop a sense of humor and learn to laugh at yourself. Smell the roses. Enjoy small pleasures such as walking in the park or watching toddlers play.
- Keep problems in perspective. Mistakes and setbacks, even outright failures can be learning experiences. Accept responsibility or your actions.
- Get away from it all. Have other interests besides work. Make family, leisure and time fun. Leave your worries outside of the bedroom and try to sleep at least seven hours every night.
- Cultivate meaningful relationships. These can be built from a variety of people including work associates, neighbors, clients, or club members. Talk about frustrations to trusted individuals.
- Add spice to your life. Try doing something different occasionally. What's unusual depends on each person. However, you might try having a costume party, playing a game you enjoyed as a child, or kayaking.
- Listen to your inner self. Pay attention to your dreams, sorrows and beliefs. If you want more time to watch your children grow, don't play golf with colleagues. Each day, listen to yourself, even for five minutes.
- Seek professional advice. If you can't manage on your own, seek help from a reputable mental health professional.