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Police Lt. Brian Strobele drew his service weapon and fired at a "mentally deranged" motorist, who had started backing up toward the lieutenant, who had gotten out of his patrol vehicle after a chase.
The bullet struck the driver of the pickup truck in the neck and shoulder, and Strobele believed he had saved not only himself but other South District officers.
Two years later, Strobele is one of a handful of Buffalo police officers facing departmental charges because of alleged improper use of deadly force.
Police brass say they are driving home the point that officers should not shoot at moving vehicles or put themselves in hazardous situations of their own making that cause them to shoot.
Department rules prohibit shooting at moving vehicles, except in extreme circumstances.
"Policies and procedures are in place for a reason. Officers must be held accountable and adhere to both," a high-ranking police official said, explaining that the disciplinary crackdown will result in safer conditions for the public and officers.
Strobele has been departmentally charged with improper use of force and shooting at a moving vehicle. At least two other officers have been administratively charged with shooting at different vehicles, and others are expected to be cited.
"I just want to let everyone know … I was involved in a shooting a few years ago. … The mentally unstable man driving could have killed me and several other officers … and the city is bringing me up on charges for firing at a moving vehicle and other charges. … Maybe I should have let him run me over. … It would have been less painful than hearing that," Strobele wrote several days ago on a social media site when he found out about the pending charges.
The suspect he shot recovered and ended up pleading guilty to a reduced charge of reckless endangerment. He was sentenced to the city's Mental Health Court, where proceedings were completed earlier this year.
Taking officers to task on split-second decisions on whether to use deadly force, police officials say, might not be a popular move. But they say it is necessary, given a rash of police shootings involving vehicles in recent years.
Department policy on firing at vehicles states:
"The department members shall not discharge their firearms at or from a moving vehicle unless the member reasonably believes that the use of deadly physical force is necessary to protect the member or another person from the imminent use of deadly physical force by the suspect."
In 2012, city police officers shot eight times at vehicles, and in half of those incidents, four suspects were injured. A fifth incident last December involved a traffic stop that ended up claiming the life not only of the mortally wounded driver, but a pedestrian on the East Side.
Isaac C. Parker had been stopped by police who partially entered his sport utility vehicle and detected the smell of alcohol. Sensing Parker was about to drive away, one of the officers shot Parker. The officers managed to tumble out of the vehicle, which traveled about four-tenths of a mile before hitting three light poles. One of poles crashed on top of Ida Murphy, 54, and killed her.
Parker's blood-alcohol content was four times the legal limit, authorities later determined.
Attorney Thomas H. Burton, who represents police involved in deadly use-of-force cases, questions the department's disciplinary actions against officers who shot at suspects in vehicles. The unpredictable nature of police work and the propensity for violence among suspects, he said, often results in officers' having to set the rule book aside.
"In extreme cases of life-or-death situations, the procedures of the rules of defense trump procedures of the Police Department and any administrative policies," said Burton, who represented Strobele in the shooting.
"Desperate suspects," he said, will often try to use their vehicles as "deadly weapons," placing officers in situations "where they have no other option than to shoot."
Police officials, in arguing that gunfire against a moving vehicle is unnecessary, countered by saying it is unlikely that bullets will stop the motor vehicle and that officers should not have put themselves in the path of the vehicle.
"The theory is great, but traffic stops with a violent criminal can turn ugly in an instant," Burton said. "The challenge to a street cop is to balance self-preservation against not being reckless toward innocent citizens."
Police Officer Kevin M. Kennedy, president of the Buffalo Police Benevolent Association, the union representing officers, said he has yet to receive a copy of departmental charges in Strobele's case and could not comment.
Police Commissioner Daniel Derenda declined to comment, saying that pending police disciplinary cases are internal personnel matters and he is prohibited from discussing them.
The Erie County District Attorney's Office reviewed the Strobele case and to date has not presented it to the grand jury, Burton said.
The case involving the two officers in the deadly traffic stop last December, and the determination of whether criminal behavior occurred by the officers, is still under review by District Attorney Frank A. Sedita III.
Arlee Daniels Jr., program coordinator of the Stop the Violence Coalition in Buffalo, said the police force has generally done well in making sure officers follow safety procedures, though unfortunate situations have occurred.
"There have been some incidents where officers prematurely discharged their weapons while pursuing those they believed were in violation of the law, and that, in itself, is unacceptable, because it puts citizens and other pedestrians in harm's way when a weapon is discharged at a moving target," Daniels said.
Of the efforts to make sure officers follow department policies and procedures, he added, "It helps restore confidence between police and citizens that nothing will be swept under the rug to cover up misconduct of law enforcement."
email: firstname.lastname@example.com


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Daniel Clifford on Midsummer House, The Cube and why he's going back to Great British Menu
The chef, who took over the kitchen of the Cambridgeshire restaurant in 1998, made it through to the final in this year's BBC series, preparing the main course for the Olympic-themed banquet.
During an exclusive interview with BigHospitality's editor Emma Eversham at the Restaurant Show earlier this month, the chef, who went through to the final on his third attempt, said he wasn't satisfied with winning once.
He said: "I wouldn't have stopped until I won it. I wanted to be like Sat (Bains) and Glynn (Purnell), I wanted to be on that leader board. Glynn won it twice and I want to do the same."
The Cube and Midsummer House
Clifford, who trained under Marco Pierre White and has himself employed a host of successful new generation chefs such as Matt Gillan of The Pass, Mark Poynton of Alimentum and Tim Allen of Launceston Place, also talks about why he has been spending stints in London to cook at Electrolux's The Cube and the importance of nurturing the talent of the future.
"It's something we need to do," he said on supporting new talent. "We need to go back to basics and start teaching the youth of today because we are going to end up with no history in our cuisine."
The chef also shares his secrets to holding onto two Michelin stars for nine years and keeping a restaurant in business for 14 years.
"It's down to basic training, having a great team behind me and a great business partner as well as understanding what the customer wants," he said.
With thanks to Real Impact Productions for filming and editing

subset: commoncrawl


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Many geobloggers have blogged about this new phenomenon, which has made some of us famous, or at least handed out the 15 minutes of fame due to everyone according to Andy Warhol. Some of us are less famous than others, but Chris at Highly Allochthonous is doing his best to make sure we are all given our place on the geoblogic roster (or would that be geoblogical?) - see his list of the 45 geoblogs that make up his "allgeo" - and also see a few more geoblogs listed in the comments on his post. Which reminds me, I need to update my geo-links!
So, for all my non-geoblogospherian readers, those of you who might not yet be on to the whole of the GeoBlogosphere, please check it out. Chris's Allgeo feed can be read in the sidebar here at Looking for Detachment, and also in the sidebars of many other geobloggers' blogs.
Those of us who have recently meta-geoblogged include the following, listed in geologic order, with the oldest post at the bottom and the youngest at the top, just as we see things in the geologic record:
- Andrew Alden at Andrew's Geology Blog
- Lost Geologist at The Lost Geologist
- Volcanism at The Volcanism Blog
- MJC Rocks at Geotripper
- Chris at Highly Allocthhonous
- Brian at Clastic Detritus
- MJC Rocks at Geotripper
- Chris at Highly Allochthonous
- Callan Bentley at NOVA Geoblog
- Lee Allison at Arizona Geology
If I've left anyone out as far as posts go, sorry 'bout that! Some "layers" are listed more than once, because they geoblogged about geoblogging more than once!


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Initial resolution determining to issue general obligation bonds of The Metropolitan Government of Nashville and Davidson County in an aggregate principal amount of not to exceed Two Hundred Ninety-Seven Million Six Hundred Sixty Thousand Dollars.
WHEREAS, it is necessary and in the public interest of The Metropolitan Government of Nashville and Davidson County (the "Metropolitan Government") to issue general obligation bonds in an aggregate principal amount of not to exceed $297,660,000 (the "Bonds") for the purposes hereinafter provided; and
WHEREAS, pursuant to Section 9-21-205, Tennessee Code Annotated, prior to the issuance of any general obligation bonds, the governing body of the local government proposing to issue said bonds shall adopt a resolution determining to issue the same; and
WHEREAS, for the purpose of complying with the requirements of said statute, the Metropolitan County Council of the Metropolitan Government adopts this Resolution.
Section 1. Purpose. For the purposes of financing (a) all or a portion of the costs of the acquisition of land for and the planning, design, development, construction, renovation, modification, improvement, upgrade, expansion, repair, maintenance, rehabilitation, equipping and/or acquisition of the following public works projects (as defined in Section 9-21-105, Tennessee Code Annotated): (1) sidewalks; (2) roads; (3) bikeways; (4) bridges; (5) traffic signals, systems, programs and other street equipment; (6) corridor redevelopment; (7) libraries and related facilities; (8) greenways; (9) parks and related facilities; (10) recreation centers and facilities; (11) open space areas; (12) riverfront improvements; (13) fire department equipment and buildings; (14) public buildings and related facilities; (15) weather warning systems; (16) software, hardware and other information technology systems, equipment and infrastructure related to public building and facilities and other public works projects; (17) crime laboratories and other law enforcement facilities; (18) vehicles, equipment, facilities, and other capital improvements for the Metropolitan Transit Authority (including monies for a grant match); (19) schools and (20) school buses, (b) acquisition of all property, real and personal, appurtenant to the foregoing, (c) legal, fiscal, administrative, architectural and engineering costs incident to all the foregoing, (d) all other costs authorized to be financed pursuant to Section 9-21-109, Tennessee Code Annotated, including without limitation, costs of issuance of the Bonds, and (e) the payment or reimbursement of the payment of principal of and interest on any bonds, notes or other debt obligations issued in anticipation of the Bonds, the Metropolitan County Council hereby determines to issue the Bonds in an aggregate principal amount of not to exceed $297,660,000.
Section 2. Authorization. The Bonds described herein shall be issued pursuant to the Charter of the Metropolitan Government and/or the Local Government Public Obligations Act of 1986, as amended, codified as Title 9, Chapter 21, Tennessee Code Annotated, and no referendum or election shall be required for the issuance of the Bonds unless a petition for an election relating to their issuance is filed within the time and in the manner provided for in said statute.
Section 3. Interest. The maximum rate of interest of the Bonds shall not exceed seven and one-quarter percent (7.25%) or the maximum rate permitted by applicable law.
Section 4. Source of Payment. Debt service on the Bonds shall be payable from and secured by ad valorem taxes on all taxable property in the General Services District and Urban Services District, fully sufficient to pay all such debt service falling due prior to the time of collection of the next succeeding tax levy; provided, however, taxes so levied in the General Services District shall be levied in an amount sufficient to pay that portion of such debt service attributable to school projects and projects in the General Services District financed by the Bonds; and the taxes so levied in the Urban Services District shall be levied in an amount sufficient to pay that portion of such debt service attributable to projects in the Urban Services District financed by the Bonds; provided, further, however, that the Metropolitan Government shall be unconditionally and irrevocably obligated to levy and collect ad valorem taxes without limit as to rate or amount on all taxable property within the Metropolitan Government to the full extent necessary to pay all debt service on the Bonds, and the full faith and credit of Metropolitan Government shall be irrevocably pledged to the payment thereof.
Section 5. Publication of Resolution. The Metropolitan Clerk is hereby directed to cause this Resolution, upon its adoption, together with the statutory notice required by Section 9-21-206, Tennessee Code Annotated, to be published in full once in a newspaper published and having general circulation in the Metropolitan Government.
Section 6. Effective Date. This Resolution shall take effect from and after its adoption, the welfare of the Metropolitan Government requiring it.
Sponsored by: Sean McGuire
View Attachment(s)
Amendment No. 1
Resolution No. RS2012-276
Madam President:
I move to amend Resolution No. RS2012-276 as follows:
1. By deleting the phrase, "(16) software, hardware and other information technology systems, equipment and infrastructure related to public building and facilities and other public works projects;" wherein it appears in Section 1, and substituting in lieu thereof the phrase, "(16) software, hardware and other information technology systems, equipment and infrastructure related to public building and facilities and other public works projects, excluding schools;".
2. By deleting the phrase, "and (20) school buses", wherein it appears in Section 1, and substituting in lieu thereof the following:
"(20) school buses, and (21) technology infrastructure improvements for schools, limited to networking, server and student devices, and student-facing instructional systems,"
Sponsored by: Emily Evans
|Referred to:
|Budget & Finance Committee
|June 5, 2012
|June 5, 2012
|June 19, 2012
|June 19, 2012
|June 20, 2012


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OR-Fab Swing Away Spare Tire Carrier - Spare The Rattle
Wrangler Big-Spare Solution
The biggest tire that a YJ ever came with from the factory was a 30x9.50. And the TJ and JK factory tire sizes aren't much bigger, even for the Rubicon models. Our point is: That's not a lot of weight to leverage off a stock Wrangler tailgate. But once you put a 33- or 35-inch tire on the factory mount, the tailgate hinges and latch aren't going to be long for this world. And with all the vibration and rattling that'll be coming from the back of the Jeep, neither is your sanity. And if you're running 37s or 39s, you don't have a prayer of fitting a spare on the tailgate anyway.
Most aftermarket Wrangler rear bumpers can be had with a spare tire mount, but have you priced some of them lately? Many are in excess of $1,000. And we hate to break it to ya, but a lot of 'em still rattle and clang. That's why we like OR-Fab's Swing Away Spare Tire Carrier. It's available for all Wrangler models from YJ to JK and can be had with or without mounting provisions for multiple 5-gallon fuel canisters and a Hi-Lift jack. We ordered a non-canister YJ carrier (PN86095) and let our buddy, Jay Miller, install it on a '90s Wrangler. It's not exactly a super-quick install, but there's only a little drilling required and the finished product is well worth the extra effort. Once it's installed, you can hang up to a 39-inch spare tire off of it with no vibration or rattling and still have easy access to the tailgate.


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Friday, March 11, 2011
Just around the corner...
Spring is almost here! The snow in the yard is just a few small patches, fingers crossed we don't get anymore. Our renovations are pretty much done, just waiting for the kitchen to get here and installed. Should be here in a few short weeks.
A couple of months ago I received a package from Edward and Sons, they sent me a bunch of handy things including their not-chicken broth. It's great for this recipe!
Lemony chickpea & noodle soup
2 tbsp olive oil
1/2 medium onion- small diced
2 stalks celery- small diced
1 carrot- peeled and small diced
8 cups water
2 Bouillon cubes of not-chicken broth
small bundles of spagetti noodles broken up into pieces
1 can chickpeas
1 lemon- cut in half (try to pick out the seeds)
freshly ground pepper
In a large pot heat oil, add onions, saute until for 3-4 minutes
Add celery and carrot, saute for another 3-4 minutes
Add water and bouillion cubes.
Bring to a boil, add noodles, chickpeas and lemon.
Simmer for 10-15 minutes, or until the noodles are cooked.
4 comments:
I am so glad to meet you. I have been eating Vegan for about seven months. I started because I had been very sick and with veganism I am pretty darn good, well lots better. And somehow I lost about 25 pounds.;)ReplyDelete
Hey Grammy T!ReplyDelete
That's awesome that you lost 25 pounds on a vegan diet! Glad to meet another vegan :)
- AnonymousJanuary 5, 2012 at 5:00 PM
Do you put the lemon in the soup whole or juice it and put the juice in?ReplyDelete
yes put thewhole lemon in...just fish it out before you serve it :PReplyDelete
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Poland Vacation Trips
Vacation Holiday Trips offers travel tips and information for top travel places and best destinations. We feature links, resources and large selection of budget airlines, chartered planes, sea cruises, ferries, travel agencies, land transports and attractions including beaches, medical tourism, retirement homes, historical and pilgrimage tours.
Poland Land Use
Forests cover 28% of Poland's land area. More than half of the land is devoted to agriculture. While the total area under cultivation is declining, the remaining farmland is more intensively cultivated.
Holiday Vacation Trips Poland also showcase a unique blend of travel and leisure photos and stories, updates, events and announcements about roads, shopping malls, hotels, bed and breakfast, restaurants, groceries and more. Not just a travel guide but one-of-a-kind discovery of people and places.
Poland Travel Destination
Gdansk Poland - Krakow Poland - Lodz Poland - Plock Poland - Poznan Poland - Szczecin Poland
Warsaw Poland - Wroclaw Poland
Poland Travel Informations and Poland Travel Guide
Poland Prehistory - Piast Dynasty of Poland - Jagiellon Dynasty of Poland - Polish-Lithuanian Commonwealth
Partitions of Poland - Reconstitution of Poland - World War II of Poland - Postwar Communist Poland - Democratic Poland
Demographics of Poland - Geography of Poland - Rivers in Poland - Geology of Poland - Mountains & Topography
Lakes in Poland - The Coast of Poland - The Desert of Poland - Land Use of Poland - Flora & Fauna of Poland
Climate of Poland - Government of Poland - Administrative Divisions - Economy of Poland - Religion in Poland
Education in Poland - Telecommunication and IT - Famous People of Poland
Cuisine in Poland - Architecture in Poland - Sports in Poland
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Poland, Croatia, Cyprus, Greece, Hungary, Iceland, Malta, Netherlands, Norway, Poland, Portugal, Romania, Russia,
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SleepPhones, "Pajamas For Your Ears"
Description: Dr. Wei-Shin Lai was a busy mom and a doctor who had a hard time falling back asleep when she was on call. Wanting to come up with a solution to this problem, Dr. Lai created the newest gadget designed to help us drift into dreamland easily. SleepPhones, or "pajamas for your ears," is a patented headband with high-quality built-in speakers that enable the user to fall asleep easily and comfortably. Unlike bulky headphones and irritating ear buds that can be painful and frequently fall out, SleepPhones uses ultra-thin speakers that are sewn into a super soft, cozy fleece headband. Users can use their own music or download from the SleepPhones site and the free Smartphone app, "SleepPhones." SleepPhones are sold in select retailers and online for $39.99. For more information, visit www.sleepphones.com.
Price: $39.99


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A Leaf of Their Own
Sitting under the soft hum of fans that pump moist air into the wood-lined humidor, the dark, oily cigar doesn't look much different from all the others in the cigar shop. The wrapper is rich and dark, fairly oily, with a scant trace of bumpy tooth. Most of the leaf is covered by a thin wrapping of cedar. The cap is slightly rounded. The band reads "Ramon Allones, 1837," but the cigar it is wrapped around first went on sale in late 2001.
The modest exterior and half-hidden cloak belie the cigar's pedigree—it's a truly historic creation, a rare beast in the cigar world. For this Ramon Allones is made with a premium wrapper leaf grown in the Dominican Republic, which for much of its history was a cigar country that common wisdom said could not grow fine wrapper tobacco.
Last year, the Ramon Allones joined the Fuente Fuente OpusX in the exclusive club of major brands made with true Dominican wrapper. (During the cigar boom, other cigars were wrapped with Dominican leaf of substandard quality that couldn't be classified wrapper grade, and the Breton Corojo was introduced in 1999 with Dominican shade, but was, and remains, far too small to be called a major brand.) The group won't be so restricted much longer. That rarest of cigar endeavors—growing wrapper tobacco in the Dominican Republic—is becoming a popular pursuit.
"Growing wrapper is the major leagues of tobacco growing," says Litto Gomez, the maker of La Flor Dominicana cigars. For several years the dapper-dressing Gomez has grown filler, the rough, hidden leaves that flavor a premium cigar. Getting to that stage was a giant leap, one that necessitated his learning a new business from scratch. But his ultimate goal is far more challenging—this season, for the first time, he is growing wrapper tobacco, the outside leaf that envelops a cigar. The wrapper is the most expensive component in a cigar, and the most difficult to grow.
Gomez is growing 15 acres of wrapper, half of it shade, on his tobacco farm in La Canella, a windy area of the Dominican Republic. "If you're a cigarmaker and you grow tobacco, you want to have your own wrapper, too," he says. "That's the final goal."
Gomez is following in the very big footsteps of Carlos Fuente Jr., the man who planted the Cuban seeds that grew into Fuente Fuente OpusX wrappers. The brand is the hottest cigar in the history of cigar sales and is frequently marked up by a factor of two, three and even six times its suggested retail price. Its distinction is its reddish-brown wrapper, grown under cheesecloth shade in El Caribe, a town on the road between Santo Domingo and Santiago distinguished by its reddish, claylike soil.
Today, Fuente's venture is a tremendous success. Ten years ago, many thought it would ruin his company.
"In 1992, there was a strong opinion. They said you could not grow wrapper on this island," Fuente Jr. now says. "There were so many ridiculous theories." Even after he had cigars on the market, some questioned whether the Fuente Fuente OpusX wrapper was truly Dominican. "They said, 'It's not true. It doesn't exist,'" adds Fuente.
Much of the skepticism came from tobacco men who were thinking in economic terms. How could you sell a wrapper leaf grown in a country with no reputation for growing great wrappers? Fuente sidestepped this, keeping the tobacco for himself, vowing never to sell it to another cigarmaker.
Fuente's success has brought him company. Along with La Flor Dominicana, La Aurora S.A., the Dominican Republic's oldest cigar company, Hendrik Kelner, the maker of Davidoffs, and General Cigar Co., the maker of Macanudo cigars, are also growing wrapper in the Dominican Republic. Gomez, Kelner and La Aurora have yet to put a Dominican wrapper on the market.
"If you want to have something unique, you need to grow it yourself," says Edgar M. Cullman Jr., president of General. "Once you work with the dealers, whatever is developed can be developed for other manufacturers as well." General has grown wrapper for decades, primarily the Connecticut-shade leaves used on Macanudos. Since 1974, the company has also grown wrapper in the Dominican Republic, but it has been mostly candela, the green leaves used on cheap cigars.
The wrapper unveiled last year for Ramon Allones, like Fuente's, is dark, hearty and oily. General grows it in Jíma, about a 10- to 15-mile drive from El Caribe. Fuente grows a Cuban seed, while General's is a hybrid, containing parts of Connecticut shade, Dominican piloto Cubano and Cuban corojo. The Fuentes grow their wrappers under shade, while General grows in the open sunlight, with a perimeter of cheesecloth meant to blunt the impact of wind. The latter method of growing is known as encallado.
"We tried it different ways: shade, sun and encallado," says Angel Daniel Núñez, the executive vice president of tobacco and manufacturing for General and the company's main tobacco man. "Our best results were with encallado."
General gets more from the Dominican Republic than wrappers: the Dominican Republic is, in essence, its winter tobacco home, a place to continue research begun in the tobacco fields up north.
"It's a very time-consuming process to develop [tobacco] seeds," says Cullman. First a grower finds a desirable plant, then bags the large flower that grows at its top. The flower contains seeds, which are the size of grains of sand. The bag keeps birds away, and keeps the plant from pollinating with another plant. The grower might pollinate under controlled conditions, then grow that seed in the following season. Having only Connecticut to work with would mean waiting an entire year between crops. Having Dominican farms adds a cycle to the year. The growing season ends in Connecticut in the summer, right before a new season is set to begin in the Dominican Republic.
"When we develop seeds in Connecticut," explains Cullman, "we are able to have a second crop, quite frankly, in the Dominican Republic."
General had an easier time breaking into the wrapper-growing field in the Dominican Republic, given its Connecticut and candela experience. Its workforce was trained in the fields of Bloomfield, Connecticut, some of the best wrapper tobacco land on earth. "We developed a team of people that work and grow wrapper tobacco—which is different from growing filler tobacco. It requires a great deal more attention to the practices, to the farming practices, to make sure that your yields are good enough to make it worthwhile," says Cullman.
Cullman is big on the Ramon Allones launch, a limited- production brand that he says is doing well. "The market continues to be very accepting of new products—as long as, of course, they're legitimate new things. I think there has to be a story behind it," he says. "We will always come out with new products. That is our mantra."
Oddly, General doesn't use the Dominican image as a selling point in its Ramon Allones ads, opting rather to promote its impressive value. The cigars come in four sizes, and retail for no more than $4 apiece.
Like all Connecticut tobacco farmers, Cullman has an intimate knowledge of blue mold, an airborne fungus that destroys tobacco. Cool, damp weather feeds the disease, which peppers tobacco leaves with dark spots that can turn into holes during curing. Left unchecked, outbreaks can completely destroy a tobacco field, or push a farmer to plow it under in hopes of keeping it from spreading.
At Christmas 2001, for the first time in years, blue mold roared across the Dominican Republic with a vengeance, ruining much of the nation's small tobacco crop.
"A lot of the crops were lost," says Gomez, who lost 40 percent of his shade crop to blue mold. "It's sad to look at the shade."
Gomez harvested many of the spotted plants, which he knows will wither, then be riddled with holes as they dry in his curing barns. Those damaged leaves will never be made into cigars, but he'll use them to gauge the texture of this first shade wrapper crop.
"I was very worried," says Gomez. "At one point I thought I was going to lose the crop completely. I'm definitely going to have less to work with, but it's not going to affect our results."
When a cigarmaker invests his time and money in a crop of tobacco, particularly wrapper, he stands one bad storm away from heartbreak. In 1998, Hurricane Georges slammed into Chateau de la Fuente like a bullet train, destroying 14 of the farm's 16 huge curing barns and damaging other structures as well, nearly $1 million worth of damage. Fuente was devastated.
"I was shocked," he says. "I never thought I'd be hit so hard by nature. That scared the hell out of me."
Fuente stopped his rollers from making OpusXs and had them use Connecticut broadleaf instead, creating a new brand called Arturo Fuente Añejo. He stockpiled his Dominican-shade wrappers, fearing further devastation in the future. Fuente rebuilt and expanded the farm, a process that continues today. (He recently planted another 35 acres.) Still fearful of another storm, infestation or other problem that could impact his stocks of precious wrapper, he has kept production on OpusX small, only about 750,000 cigars a year.
Growing cigar tobacco is difficult. Growing wrapper can be an exercise in frustration. If a field hand brushes against a filler leaf, it doesn't present a problem. If he does the same thing to a wrapper, the leaf could be lost. A careless stroll through a row of wrapper tobacco might ruin scores of leaves. Another factor that exacerbates the problem is the lack of a culture for growing wrapper in the Dominican Republic.
"You have to train the people to handle wrapper leaves in the field, how to walk in a tobacco field," says Gomez, who used his filler crop to train his workers for the coming wrapper harvest. "We assumed that people who were used to handling tobacco in the fields could handle the wrapper—it doesn't work that way. They couldn't understand why they had to do all these new things."
Exasperated, Gomez called a meeting in his fields. He brought tobacco from his factory: the rough, broken and grizzled filler leaves, rough and veiny binders, and perfect, supple and elegant wrappers. Seeing the difference in the end product got the message through.
Gomez is building better tobacco barns, teaching workers how to hang wrapper leaves on cujes, long poles that help leaves cure more evenly. Just like Fuente.
Fuente says he appreciates the imitation. "I'm very proud that they follow me," he says. "This country has to produce all the elements of a cigar. I think it's something that's absolutely necessary for the survival of the Dominican cigar industry. It is my ultimate dream for this country to stand on its own." Chateau de la Fuente, he says, "doesn't belong to the Fuentes. I can't take it home in a suitcase. The day I pass on, I want to know that it's going to pass on to other generations. It's the dream."
In La Canella, Gomez keeps working at his crop, and he already has plans to double his plantings to 30 acres in the fall. He recently purchased software to record temperature, rainfall, humidity and sunlight, and he's learning as he goes. Now, he has to wait.
"The curiosity is killing me," he says. "You gotta wait to see it and you gotta wait to smoke it. You've got to wait."


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Document Type
- Report (2) (remove)
- English (2) (remove)
- Coq (1)
- Isabelle/HOL (1)
- Model Checking (1)
- System Abstractions (1)
- Translation Validation (1)
- compiler (1)
- theorem prover (1)
- translation validation (1)
Abstraction is intensively used in the verification of large, complex or infinite-state systems. With abstractions getting more complex it is often difficult to see whether they are valid. However, for using abstraction in model checking it has to be ensured that properties are preserved. In this paper, we use a translation validation approach to verify property preservation of system abstractions. We formulate a correctness criterion based on simulation between concrete and abstract system for a property to be verified. For each distinct run of the abstraction procedure the correctness is verified in the theorem prover Isabelle/HOL. This technique is applied in the verification of embedded adaptive systems. This paper is an extended version a previously published work.
Guaranteeing correctness of compilation is a ma jor precondition for correct software. Code generation can be one of the most error-prone tasks in a compiler. One way to achieve trusted compilation is certifying compilation. A certifying compiler generates for each run a proof that it has performed the compilation run correctly. The proof is checked in a separate theorem prover. If the theorem prover is content with the proof, one can be sure that the compiler produced correct code. This paper presents a certifying code generation phase for a compiler translating an intermediate language into assembler code. The time spent for checking the proofs is the bottleneck of certifying compilation. We exhibit an improved framework for certifying compilation and considerable advances to overcome this bottleneck. We compare our implementation featuring the Coq theorem prover to an older implementation. Our current implementation is feasible for medium to large sized programs.


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Browse thousands of the UK's best personal car leasing deals in our new online service. More and more buyers are now leasing vehicles instead of buying outright, thanks to affordable monthly payments and the ability to drive the latest cars.
CAR Leasing is administered by Look to Buy Ltd (Financial Conduct Authority appointed representative reference No. 726338). Registered office: Potton House, Wyboston Lakes, Great North Road, Wyboston, Bedford, MK44 3BZ. Registered in England and Wales number 05523089


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TORONTO — Big Brother Canada is investigating allegations that one of its most popular players cheated to gain key powers on the reality TV show.
Dairy farmer Emmett Blois was crowned "head of household" following a goofy challenge that put houseguests in bulky bee costumes and sent them racing around a yard to collect plastic balls of "pollen" from fake flowers.
At stake was the right to nominate rivals for eviction from the house, and a week-long stay in a private suite.
Competitors were told to carry the balls in pouches attached to their knees but some viewers complained online that Blois appeared to hold one or more in his hand.
Show host Arisa Cox says the footage is being reviewed to see "if appropriate steps need to be taken."
She says a verdict would likely come down Friday but that viewers won't be told until Sunday's episode on Slice.
"We take this stuff really, really seriously because the game only works if you do take everything seriously," Cox said Friday of the controversy.
"It's fun, it's entertainment but for the people in the house it's their reality and we have to respect that. So we are reviewing all of the evidence and if appropriate steps need to be taken they will be taken."
Cox said no houseguests have complained but that "Twitter exploded" when it appeared the 24-year-old Blois may have carried one or more balls.
"It did look like Emmett had been holding a ball or two," she said of the beefy baby-faced Nova Scotian, who forged a powerful alliance early in the game with other key players.
If the rules were broken "definitely some steps would be taken, rather dramatic steps potentially."
"We don't want to have anything hanging over anyone's head so if Emmett needs to pay the price he'll have to pay the price," she said.
"I'm not suggesting he'll be kicked out of the house or anything.... Emmett is a wonderful, wonderful houseguest in that people love him or they despise him. Which is fabulous for the show, of course. But there will be moves."
The controversy emerged Thursday, immediately after Aneal Ramkissoon became the third houseguest to be evicted from the inaugural edition of "Big Brother Canada."
The 21-year-old university student was sent packing in a surprise twist that allowed viewers to save rival competitor Suzette Amaya from the chopping block.
On Friday morning, Ramkissoon — who was voted out 8-2 — said he was still shocked but looking forward to seeing his family in Richmond Hill, Ont.
"I knew a twist was coming and I figured it was a double eviction," Ramkissoon said of his whirlwind exit. "My gut was telling me something."
As in other versions of the global reality smash, contestants must live together in a camera-rigged house completely cut off from the outside world. They must compete in mental, physical and social challenges to avoid elimination. The winner gets $100,000, a $25,000 gift card to The Brick and a Chevrolet Trax.
Ramkissoon suspects he was voted out because he didn't forge a strong alliance with other players, leaving houseguests unclear about his allegiance.
"Had I had time to campaign or compete for a veto it would have been a different story," he says, noting that the twist left him little chance to save himself. "There's nothing I regret, (there's) nothing I could have done."
A longtime "Big Brother" fan, Ramkissoon took a semester off from his Communications program at Florida Atlantic University to be on the show. He said he hoped to pitch an undergraduate thesis based on his observations.
Big Brother Canada airs Sundays, Wednesdays and Thursdays on Slice. Big Brother Canada After Dark airs on Slice seven days a week from 2 a.m. to 5 a.m. ET. A 24-hour live feed is available at bigbrothercanada.ca.


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(If you've opened this page mid-session, make sure you refresh your browser often to get the latest updates.)
Continuing our experiment with liveblogging the bishops' general meeting, here's this afternoon's session. (Click here for Monday morning.)
2:40 p.m.: Again, that's it for today's liveblog. The bishops will be back in open session at mid-morning tomorrow.
2:30 p.m.: So now they'll go to small-group meetings on the priorities for about an hour, and then the bishops will hold their regular regional meetings. So, that's it for today.
2:26 p.m.: They'll vote tomorrow on the goals, and bishops will also be asked to indicate which objectives are most important and least important.
2:21 p.m.: Nine goals and 30 objectives to be discussed. Nine goals are listed in that news release I mentioned a few minutes ago.
2:18 p.m.: Three-year goals, and Bishop Kicanas says he hopes by 2011 the bishops can look back and see what's been accomplished.
2:13 p.m.: Bishop Kicanas, vice president of the conference, opens the discussion explanation on the five priority initiatives for the USCCB. (Here's a news release on the five initiatives, who heads the task forces, and what the goals are.)


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(PALM BEACH, FLA.) – On a Monday morning in March, small business owner Mike Ruffer told a group at the Heritage Foundation in Washington, D.C, how his eight Five Guys Burgers and Fries franchise restaurants in North Carolina were faring under the Affordable Care Act, known as Obamacare. Five hours later, the backlash was so intense he had to wonder if that 15-minute speech might kill his company.
In fact, Mr. Ruffer is the most recent victim in a troubling pattern of seemingly orchestrated campaigns to silence small business owners who speak out about President Obama's agenda. CEOs have told me they see disturbing parallels in the Internal Revenue Service and Department of Justice scandals, where the administration pursued political opponents and the press. And, quite frankly, these business owners are afraid.
Ruffer is in the same tough spot most job creators are today: stuck in the limbo of uncertainty about the future of Obamacare. He told the audience in Washington on that Monday morning that Mr. Obama's health-care reform was so expensive he had to cancel expansion plans and may raise burger prices.
Like many in his business, Ruffer set up his restaurants as separate corporations a decade ago. As Obamacare emerged, he was not concerned because none of his companies had enough employees to suffer the mandate that all employers of a certain size provide health insurance to their employees.
When more details were revealed, he found out his multiple corporations did not protect him at all. Today Ruffer believes the costs of health-care reform will eat the entire profits of one of his restaurants. Just like his peers, he is uncertain about imminent costs and requirements under Obamacare and cannot plan accordingly.
All businesses are affected by the health-care law's mandates, but small businesses – especially restaurants – have less maneuverability to pay for them. As Ruffer told his audience, passing the cost to customers risks pricing his products beyond perceived value. As a result, he would have to cut his expenses: employees, investments in new locations, and more.
When Ruffer's comments hit the Internet, calls and emails from Obamacare supporters rained into executives at Five Guys headquarters – Ruffer's bosses. Social media started to turn against the popular brand, and progressive bloggers filed the first wave of negative stories.
Within hours, corporate headquarters was distancing themselves from their North Carolina business partner, stating this his views did not reflect the corporate position. Ruffer stopped answering his telephone; emails went unanswered. The business he had built after retiring was suddenly in danger. He probably wondered why he opened his big mouth – and he's not alone.
In late 2012, executives from Darden Restaurants – owner of The Olive Garden, LongHorn Steakhouse, and Red Lobster restaurants – were planning for future compliance with the new health-care law and tested the impact of putting more workers on part-time schedules. No permanent changes ever took place, but after media reports about the testing and commentary about the cost of Obamacare by Darden's CEO, the company was rapidly rebuked via telephone, email, and social media.
At the same time, John Metz's Palm Beach-based RREMC Restaurants, owner of 30 Denny's franchises, announced he might put an Obamacare cost line on diners' checks. Then came the deluge of emails and telephone calls and the social media backlash. Again, the franchise headquarters and Denny's brand were targeted, not just the franchisee. Within a day, Denny's corporate offices expressed "disappointment" with Mr. Metz's comments and Metz issued a public apology.
The list goes on: Applebees, Papa John's, even golfer Phil Mickelson. When a business owner speaks up about the costs of Obamcare, he is quickly singled out for a public thrashing. Each attack has similar fingerprints and the marks of a professional operation: telephone banks and email campaigns that erupt moments after a business leader speaks out, all focused on pressuring the exact people who can effectively slap the offender down.
And the president's supporters certainly are organized. While Ruffer was buried in backlash, Organizing for Action was holding a two-day summit two blocks from the White House. The nonprofit group formed from Obama's reelection campaign was charting its future. According to press reports, attendees were talking about applying campaign tactics to support the president's domestic agenda.
Of course, those on the left aren't the only ones to organize campaigns to target those who go against their platform. But when Obamacare supporters target small business owners – the backbone of US job creation – I have to wonder if they've crossed a line.
Is this new era of the permanent campaigning why Mike Ruffer believes his business is at risk? "Of course this is orchestrated, and clearly by the president's supporters," Democrat pollster Pat Caddell told me. "This passes the duck test: It looks, swims, and quacks like a duck. Every political operative in the country knows this is a duck."
Mike Leven, president of Sands Casino, summed it up recently: "For the first time in my long career, I feel like a target." He is not alone. A recent Job Creators Alliance poll showed 70 percent of small business owners feel Washington has become more hostile to them in recent years. Their peers at Five Guys, Denny's, Applebee's, Red Lobster, and more would certainly agree.
Today, job creators across the country are staring into the depths of Obamacare uncertainty. New problems keep coming, with little or no warning. Facing the same questions as Ruffer, they cannot plan. But when seemingly organized forces of Obama supporters attack small business leaders, disrupt commerce, and risk jobs to make a political point, job creators are no longer just uncertain. They are afraid – afraid for their businesses and afraid to speak out
Bernie Marcus is co-founder and former CEO of Home Depot and co-founder of the national Job Creators Alliance.


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I don't care how shaved your head is. I don't care how faded your t-shirt is. I don't care how many friends you have whose names are also nouns. Your band sucks.
Maybe you're reading this, and happen to be a member of a great band. Maybe you're a Leader of the New School or a Lord of the Underground or a Pilot of some sort of Stone Temple. Or maybe you're just in a great garage band that doesn't even get gigs but has a nice sound. But odds are you are a bald, dollar-store t-shirt wearing guy with 37 friends named Moon, whose parents mistakenly bought him a guitar for his 12th birthday and have been apologizing to the world ever since.
You know who I'm talking about. The guy you meet at the bar, who gives you his number on the back of a flyer. The guy next to you on the bus, who sees you with a discman and tries to sell you a CD. The guy at the music store or the restaurant or the copy shop, who has to work there because his band sucks.
As a comedian, I know that artists get better with stage time. But as a comedian, I don't lie to people about how good a show will be to get that stage time. When I perform at Caroline's, I tell everyone to come. When I perform at a crappy open mic, I tell everyone that it's a crappy open mic. I don't want people to see me bomb and think that's the best I can do. It's basic pride math.
This phenomenon of ego-driven honesty, however, does not exist among most bands. The front man, typically named Travis or Skeeter or some other name that we made so much fun of in high school that he formed a band, will desperately try to get people to come to every show he has. And he'll lie to do it. When he tells you that "It's gonna be a rockin' show" and "make sure to get there early so you can get a good table," he is certainly lying. Very few rockin' shows have tables.
If someone wearing thick black non-prescription glasses and a tattoo with an esoteric reference to a cartoon approached me and asked me to come to his show, I would quickly decline the offer. Unless he was honest.
"Look," Skeeter might say. "My band sucks. But we're trying not to suck, and the only way for that to happen is to practice in front of a real crowd. Please help us to not suck."
I'd go to that show immediately. I'd even ask them to save a good table.
I used to want everyone I knew to come to every show I did because I was excited about being a comedian. But I learned quickly to stop inviting people to everything, so that my friends would only see me at my best. Why can't bands learn this? When I was in a band, I didn't invite anyone to see a show. That's right – A band and A show. Because we only had one of each.
I was in a band when I was 18. We were called "Damn the Core" and we were awful. We were funny, but awful. We performed three times – twice for Safer Sex Week on campus and once at an actual show. I did invite people to those first two shows, but that was only because I was involved in the planning of the whole week. When we had our real show – a gig in front of eight people at Nassau Community College – I only told others about it afterwards, while I drank myself stupid. I passed out no flyers. We recorded no CDs. I never got a job in a copy shop. I knew we sucked.
After the show, the friends of my bandmates came over to "congratulate" us with the kind of fake happiness previously limited to a Sears catalogue. I laughed and started drinking. I didn't ever want to hear another round of "well, you guys seemed really confident." My band days were over.
And I request the same thing of Skeeter and Travis, and anyone else currently fronting a band whose biggest gig has been the Lieberman Bar Mitzvah. You have no angst. You have no social unrest. And you have no room for three bassists. All you do have are two choices – quit or practice. Until then, stop inviting people to your shows. When you're trying to sell a product that's all enthusiasm and no substance, you're just wasting everyone's time.
Though Sears might tell you otherwise.


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Shrimp Salad on Cucumber Slices Recipe
Shrimp salad on cucumber slices is perfect as an appetizer, snack or have it on bread for lunch!
I always keep Greek yogurt on hand to lighten up recipes that require mayonnaise. I combined the mayo with the Greek yogurt to keep it light and creamy and the results were delicious. This yields about 1 lb salad without the cucumbers.
Also great served on whole grain toast.
Gina's Weight Watcher Recipes
As an Appetizer:
Servings: 30 • Serving Size: 1 piece • Old Points: 0 pts • Points+: 0 pts
Calories: 15.7 • Fat: 0.4 g • Protein: 2.5 g • Carb: 0.5 g • Fiber: 0.1 g
As Lunch:
Servings: 4 • Serving Size: 1/4 lb salad, 1/4 cucumber • Old Points: 2 pts • Points+: 3 pts
Calories: 117.5 • Fat: 2.8 g • Protein: 18.8 g • Carb: 3.7 g • Fiber: 1.0 g
3/4 lb cooked shrimp, peeled (weight after peeled)
2 celery stalks, chopped
1 tbsp red onion, chopped
2 tbsp light mayonnaise (I used Hellmann's)
1 tbsp fat free Greek yogurt
Seasoning salt or adobo seasoning
salt and fresh ground pepper
30 thin slices cucumber (about 1 large)
chopped chives for garnish
Combine shrimp, celery, onion, mayonnaise, yogurt, and season to taste with seasoning salt or adoboand pepper. Arrange cucumbers on a platter, season with salt and top each slice with a heaping tablespoon of shrimp salad. Top with chopped chives for garnish.
Keywords: Shrimp Salad on Cucumber Slices


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This fall Hurricane Sandy famously knocked out power in lower Manhattan. A friend, I'll call her Natalie, was stranded in her cold, dark apartment for days. Most New Yorkers hunkered down with gritty reserve. Yet when I finally reached Natalie, she was bright and cheery. She spoke not about the lack of water or frigid nights but about the romance of living by candlelight and the kindness of neighbors.
This issue's lead article on subconscious mental habits reminded me of Natalie. Our brain's biases can predispose us to view the world through either a positive filter—as with Natalie—or a negative one, as psychologist Elaine Fox explains in "The Essence of Optimism," on page 22. An emerging therapy promises to help tune depressive or anxious minds to a happier channel.
Our brain's unreliable interpretations can sometimes lead to grave consequences, especially in the courtroom. Time can distort eyewitness testimony, for example, and a leading interrogation can extract a false confession. Psychologist Scott O. Lilienfeld and attorney Robert Byron explore the sources of error that can push the gavel toward an unsound ruling in "Your Brain on Trial." Turn to page 44.
The behavioral sciences can also learn lessons from criminals snared by the law. In "Wisdom from Psychopaths?" on page 36, psychologist Kevin Dutton interviews some of the scariest men in prison to discern how, in moderation, the common characteristics of psychopaths—such as charm, focus and ruthlessness—can spell success in various professions in the outside world.
If garnering insights from convicts seems counterintuitive, wait until you read about the mental benefits of first-person shooter games. Of course, concerns remain about how exposure to simulated violence affects players. But, as you will learn in journalist Lydia Denworth's "Brain-Changing Games," on page 28, recent studies show that these games improve visual acuity, spatial reasoning and decision making. Perhaps the optimists are right after all: every cloud has a silver lining.


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All In One
This story appears in the July 1997 issue of Business Start-Ups magazine. Subscribe »
The world is getting smaller--or at least office equipment is. Thanks to the newest technology, you can replace that bulky fax machine and space-stealing answering machine with one neat, inexpensive little unit called a multifunctional modem, with prices ranging from $70 to $379.
Designed to transmit files and faxes, connect you to the Internet, and serve as answering machines that support caller I.D. and call-waiting, today's modems also serve as hands-free, speed-dial telephones, accepting and storing incoming calls in voice-mail boxes--all directly from your computer.
Modems transmit files, or data, to another computer faster than they transmit faxes to a fax machine. Data can be opened as a document and edited on a receiving computer--useful if you're on the road with a laptop and need a file from your office computer. High-speed modems allow you to quickly download graphics-heavy Web pages, lowering phone costs. You can also decrease your phone bill by buying a modem that lets you schedule fax transmissions when rates are least expensive.
A few multifunctional modems let you talk and send data at the same time so you can share and discuss documents on screen simultaneously. Some are equipped with built-in speakers, headsets and microphones, while others use the audio function on multimedia PCs. The modems' support software is responsible for these features and can be customized to your specific business needs.
Before shopping for a modem, know your computer's operating system, configuration and applications to ensure compatibility. To run a multifunctional modem, you'll need a computer with at least 4MB RAM and Windows 3.1 or higher if you're using a PC. You'll also need a hard drive with at least 4MB available and, for some units, a floppy disk slot or a CD-ROM drive.
Your computer should be at least a 386; some modems work only with a 486 or higher. The newest modems are compatible with all Windows programs, MS-DOS and Macintosh systems, and are sold with communications support software.
Whether to buy an internal or more expensive external version is mostly a matter of convenience. If you need to unplug and use your modem with another computer, the external model fits the bill.
Here's a list of features to look for when shopping for a multifunctional modem:
Simultaneous voice and data (SVD)anddigital simultaneous voice and data (DSVD): SVD allows you to speak on the telephone and, at the same time, transfer data to the other caller's computer while you both view the same documents. DSVD compresses voice transmissions digitally so they can be processed much faster than analog, or noncompressed, technology.
Kbps (Kilobits per second): This measures modem speed--how fast data is transmitted from your computer to another computer or connects to online services. It also measures how fast your modem transmits to a fax machine.
Full-duplex speakerphone: Full-duplex speakerphones provide higher quality, echo-free talk, allowing parties on both ends of the conversation to be heard more clearly. Half-duplex speakerphones transmit in one direction only.
Volume control: Quieting an incoming telephone call on your modem's speakerphone provides privacy. Some modems' software allows you to lower the sound on screen using your mouse or pointing device.
Videoconferencing: If you have a video camera, video support, a PC sound card and appropriate software, a handful of the new modems are equipped to support videoconferencing.
Caller I.D.: This call-screening feature can be used only if your phone company provides caller I.D. service.
Background mode: This enables calls to be answered and recorded onto your computer modem's answering machine even if you are using the computer to work on a document.
Plug and play: This feature simplifies installation. It allows users to plug in the modem and almost instantly start using it, assuming your computer system has Windows 95 or a similar application to install the necessary modem drivers with minimal user intervention.
Voice mail: A built-in answering machine system, voice mail sorts and drops audio messages into individual mailboxes on your computer. Some modems offer password protection for privacy, remote retrieval, instant message review and individual greeting messages. A few models even forward a notification to your pager.
Broadcast faxing: This feature enables the sender to fax documents to multiple numbers with a single computer command.
Lightning protection: The number-one cause of modem failure, according to industry experts, is lightning striking telephone lines, causing surges and disruptions in phone service. Rare as it sounds, this weather condition is, in fact, far more frequent than most people believe. One of your best bets against this phenomenon is a modem with a circuit that diffuses lightning surges.


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EAST RUTHERFORD, N.J. (AP) Mark Sanchez's day was over, benched for the first time in his NFL career and his status as the New York Jets' starting quarterback suddenly uncertain.
Tim Tebow was expected to be the biggest threat to Sanchez's job. Turns out, it might be third-stringer Greg McElroy.
McElroy threw a touchdown pass to cap his first NFL drive early in the fourth quarter, leading New York to an ugly 7-6 victory Sunday and sending the Arizona Cardinals to their eighth straight loss.
``It was fun,'' said McElroy, the team's seventh-round pick last year out of Alabama. ``We were having a good time. It was exciting to get a shot and go in there.''
Well, he might get another next week at Jacksonville.
Rex Ryan must decide this week whether he'll give Sanchez another shot as the Jets' starting quarterback, see what the team has in McElroy or go with Tebow, who could make his homecoming against the Jaguars if he's healthy enough.
``I'll let you guys know who's going to be the quarterback when I'm ready to,'' Ryan said. ``We'll look at our situation and evaluate as the week goes on.''
With Tebow inactive as he heals from two broken ribs and the Jets needing to win their last five games to even have a chance of making the playoffs, Ryan pulled a badly struggling Sanchez for McElroy late in the third quarter - as the crowd at MetLife Stadium cheered wildly.
``It's just something that I sensed, that I felt,'' Ryan said. ``When you're around this game long enough, you get that feeling that, `You know what? I've seen enough, and it's time to make that change.'''
McElroy then led the Jets (5-7) to their only points of the day with an impressive 10-play drive, rolling to his right on a bootleg and tossing a 1-yard pass to a wide-open Jeff Cumberland in the end zone 5 seconds into the fourth quarter.
``I'm really happy for the team, and really happy for Greg,'' Sanchez said. ``He came in and played his butt off.''
Fans chanted ``Mc-El-Roy!'' throughout the first three quarters as Sanchez went 10 of 21 for 97 yards and three interceptions, including two by former Jets safety Kerry Rhodes.
``It's tough to kind of gauge the energy,'' McElroy said, smiling. ``Obviously, I didn't have, like, a decibel meter where I could tell what the crowd noise was.''
It was loud, Greg. Just ask your teammates.
``Well,'' safety Yeremiah Bell said, ``you can definitely tell that the stadium was happy about it.''
Sanchez left with 4:48 left in the third quarter and the Jets trailing 3-0 after a third-down pass was batted down by Ronald Talley.
``From the get-go, from the first play, it just wasn't my day,'' Sanchez said.
After being told by offensive coordinator Tony Sparano that his day was done, Sanchez went over to Ryan, who confirmed the decision, and then found McElroy.
``He just gave me a hug and said, `Go get `em,''' McElroy said.
And, he certainly did. McElroy, reading the plays off his left wristband after getting few snaps in practice all week, was cheered with each completion, including a 13-yarder on third down to Jeremy Kerley with 3 minutes left that helped seal the victory. McElroy finished 5 of 7 for 29 yards against the Cardinals (4-8).
While the Jets' quarterback situation is unclear, the sagging Cardinals have their own troubles at the position. Ryan Lindley was ineffective in his second NFL start as Arizona went an abysmal 0 for 15 in third-down situations.
``This whole streak we've been in isn't any fun,'' Cardinals coach Ken Whisenhunt said. ``You work hard as a team, you prepare. I don't see any finger-pointing or fracturing. We've got a good group of players and a good group of young leaders.
``Make no mistake: They want to win.''
Lindley was harassed by a defense that took full advantage of an unsteady rookie quarterback. He went 10 of 31 for 72 yards and an interception while playing for Kevin Kolb, who missed his sixth straight game with a rib injury.
``I felt we were going to chip away and get something going, but it kind of stopped for us,'' Lindley said. ``A lot of things went wrong that could have been done better. You have to pick up and move on.''
Whisenhunt considered making his own quarterback change, but kept Lindley in.
``As the head coach, you have to make those decisions,'' Whisenhunt said. ``You always do what you think gives you the best chance. That's what we did.''
Jay Feely, another former Jet, accounted for all of the Cardinals scoring with a 48-yard field goal as time expired in the first half, and a 35-yarder that made it 7-6 with 10:39 left in the game.
``I am lost for words on that one,'' Cardinals linebacker Daryl Washington said. ``I don't know where to go from here. You have just got to stay positive and hopefully we can get back to work and somehow get a victory.''
NOTES: New York's Nick Folk hit the left upright on a 46-yard field-goal attempt and dinged a 52-yarder off the right upright. ... The Jets, ranked 30th against the run, held the Cardinals to 67 yards rushing, 40 coming on Rashad Johnson's fake punt. ... Shonn Greene quietly had his second 100-yard rushing game of the season, 104 on 24 carries. ... Cardinals WR Larry Fitzgerald was held to one catch for 23 yards.
Online:http://pro32.ap.org/poll andhttp://twitter.com/AP-NFL


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Liam Payne Addresses Recent Criticism About One Directionby Thomas Chau | PopCrush
Liam Payne took to Twitter to respond to a Daily Mail article that criticized One Direction in the wake of a leaked video that shows bandmates Louis Tomlinson and Zayn Malik smoking marijuana. In his response, he defended the band's recent bad press but also stuck up for criticisms that he felt were unjust.
In an article written by columnist Jan Moir, she opens by saying, "No, I don't suppose Louis Tomlinson and Zayn Malik smoking a joint is the end of civilisation as we know it. The walls of Jericho will not come tumbling down."
She later adds, however, "Yet One Direction are in a cynical class of their own. That's why I feel they simply cannot brush off this incident as an irrelevance, a fuss about nothing, a 'what's the big deal'?
Ouch! In her column, she goes on the criticize many aspects of the band. Some excerpts from the full column include:
"One Direction are the biggest-selling group in the world. And their rise to the top has been cynical and exploitative, even by grasping music industry standards."
"[They] can't have it both ways. They cannot shake down millions of little girls, emptying their piggy-banks and pink plastic purses of all their pocket money without feeling even a whisker of responsibility."
"In the tuck shop of pop, bands don't come any more manufactured. They were put together in 2010 by Simon Cowell from a bunch of X Factor rejects, and from then till now the members have done very little to improve their musicianship, to learn a musical instrument or even write a song."
"Like so many before them, they take fame for granted, raking in the cash and feeling it will never end."
Liam Payne didn't take kindly to Moir's criticism and addressed the article through a series of tweets.
Just read a daily mail article written by Jan Moir some of which I totally agree with but some things you are far off your game my friend
— Liam Payne (@Real_Liam_Payne) May 31, 2014
Think you'll find I've written a lot of the next album and songs on the last I play piano Niall plays guitar that ok? pic.twitter.com/GLOa0H3LaT
— Liam Payne (@Real_Liam_Payne) May 31, 2014
like so many writers before, consistently get things wrong looking down there noses thinking they are oh so right pic.twitter.com/bgm8bRHq0G
— Liam Payne (@Real_Liam_Payne) May 31, 2014
Anyway thank you for your lovely words mrs moir sorry we let you down so fantastically maybe next time a little research is in order
— Liam Payne (@Real_Liam_Payne) May 31, 2014
I love my boys and maybe things have gone a little sideways I apologise for that.We are only in our 20's we all do stupid things at this age
— Liam Payne (@Real_Liam_Payne) May 31, 2014
Hopefully we stand the test of time an get it right in the end I don't take this for granted and im extremely grateful to be here doing this
— Liam Payne (@Real_Liam_Payne) May 31, 2014
Thank you to everyone who has stuck with us through this just know that we love you guys for it and it means the world
— Liam Payne (@Real_Liam_Payne) May 31, 2014
It seems Liam is taking responsibility for their actions on behalf of the rest of the band. What do you think, Directioners? Does Liam need to defend themselves or are the criticisms unwarranted?


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The Universal Carry All is a carrying bag for walkers designed to provide carrying capability for people with mobility disabilities. This heavy-duty nylon pouch secures to walker crossbars,...
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Cognitive Psychology: Attention · Decision making · Learning · Judgement · Memory · Motivation · Perception · Reasoning · Thinking - Cognitive processes Cognition - Outline Index
Form and shape perception is an aspect of perception and concerns the processes involved in distinguishing shapes through the senses. Form perception is the ability of the human mind and senses to perceive the shapes of physical objects and outlines observed in the environment. It is a complex mental process studied in neurology.
Form perception is one of the most basic visual discriminations acquired by humans in childhood. A child with poor form perception is highly likely to be diagnosed with a learning disability, since almost all learning activities require some type of form perception, most importantly the ability to read. A child who has trouble perceiving the form of the letters, syllables or words, will have difficulties in learning the alphabet or in learning to read. The discrimination of letters is the most important skill in the early stages of reading.
- Object perception
- Perceptual grouping
- Surface perception
- Figure-ground perception
Neuroscience of shape perceptionEdit
See alsoEdit
- Amodal perception
- Edge detection
- Edmund B. Delabarre
- Figure ground discrimination
- Gestalt psychology
- Illusory contours
- Motion parallax
- Object recognition
- Pattern discrimination
- Shape
- Visual appearance
- What Is Form Perception?
- Gestalt principles of form perception
- Form Perception, Stephen Grossberg, Department for Cognitive and Neural Systems, Boston University
- Visual form perception, Peter U. Tse and Howard C. Hughes, Dartmouth University
- Vision: Form Perception, Donlad D Hoffman and Manish Singh, University of California - Irvine
((enWP|Form perception}}


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The Weld County Sheriff's Office reported Tuesday afternoon that a man missing since Saturday near Windsor has been found safe.
Kenneth "Kenny" Jewett was found by the Logan County Sheriff's Office at about 5:30 p.m. Monday in the area of Logan County roads 17 and 24, about five miles north of U.S. Highway 34 and just east of the Weld/Logan county line.
Jewett, who authorities described as an "at-risk" adult due to a medical condition, was last seen Saturday riding his bicycle south on Colo. Highway 257.
After he was located Monday he was tranported to a hospital for a medical clearance as a precautionary measure. He was then reunited with family.


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|STS-126 Shuttle Mission Imagery
high res (0.7 M) low res (85 K)
|ISS018-E-008638 (16 Nov. 2008) --- A close-up view of Space Shuttle Endeavour's tail section was provided by Expedition 18 crewmembers on the International Space Station. The image provides partial views of the shuttle's main engines, orbital maneuvering system (OMS) pods, vertical stabilizer, the payload bay door panels and the Leonard Multi-Purpose Logistics Module located in the cargo bay. Before docking with the station, astronaut Chris Ferguson, STS-126 commander, flew the shuttle through a roll pitch maneuver or basically a backflip to allow the space station crew a good view of Endeavour's heat shield. Using digital still cameras equipped with both 400 and 800 millimeter lenses, the ISS crewmembers took a number of photos of the shuttle's thermal protection system and sent them down to teams on the ground for analysis. A 400 millimeter lens was used for this image.
Curator: JSC PAO Web Team | Responsible NASA Official: Amiko Kauderer | Updated: 11/13/2012


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I don't know what we got hit with in this house, but if it wasn't the H1N1 flu, I have no desire to see what it is like. We have gone through more medication in this house in the past week, it isn't even funny. On Monday I started to keep a log of all the medications that myself, Jon & Hannah were taking. I couldn't keep track. I now have 4-5 pages full – not kidding. Good news is that the kids only missed 2 days of school (so far). Jon's cough is gone (interesting considering he is the one with asthma). Hannah and I both still have a nasty cough, though I think she is feeling better overall than I am. I may have set myself back running a half marathon last week, but you know, you gotta do what you gotta do. I think that I am on the mend now, but it is slow going.
So the first obstacle that I came to was – what is gluten-free that will help this nasty virus? I consulted my handy list and found I could take Mucinex & I know Delsym is gluten-free as I have called them to verify it. Sudafed PE (and it's Walmart generic are gluten-free). Hall's cough drops are also gluten-free. I chose the Hall's Natural Cough Drops (Honey Lemon Chamomile) as they have the least number of ingredients & no artificial sweeteners.
The most important thing, even above & beyond the gluten factor is to make sure that you are not overdosing by taking 2 different medicines that contain the same medication. If you are unsure, always ask a pharmacist. Some of the multi-symptom medications on the market not only contain a decongestant & cough suppressant, but a pain killer, too. Also, check to make sure that any other medications that you take on a day-to-day basis are compatible with the cold/cough medications. I found out that one of my medications can have possible interactions with Delsym (dextromethorphan). Good thing I asked.
Hope you all stay healthy! Wash those hands!
Filed under: Family, Gluten-Free, Gluten-free Products |


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I Love the USA Elf M. 19"
Quantity in Basket:
Code: 51-05114
Price: $159.95
Available to Ship
Ready to sing the Star Spangled Banner, the Mark Roberts I Love the USA Elf will be a hit on the 4th of July. His red, white and blue outfit is topped by a top hat in patriotic red and white stripes. The Small is 11.5 inches tall, the Medium is 19 inches tall.
Website Designed and Maintained by Ron Finley Studio, Westlake Village, California, hosted by www.Hostasaurus.com
Mark Roberts Fairies online store presents the new 2020 Mark Roberts Spring & Summer Collection : Be My Valentine Fairy Top of the Morning Fairy Easter Egg Fairy Easter Boy Fairy Easter Girl Fairy Chef-tacular Fairy Ruler of Revelty Fairy You're the Best Fairy America the Beautiful Fairy Proud Peacock Fairy Happy Birthday Fairy Sweet Nothings Fairy Birthday Party Elf Forever Elf Lucky Leprechaun Elf Easter Elf I Love the U.S.A. Elf Wine Lover Elf Mardi Fras Queen Elfin Kitchen Magician Elfin Mr. & Mrs. Easter Bunny Mr. & Mrs. Cottontail Grand Easter Bunny Nad Hatter Rabbit Sweet & Fluffy Rabbits Father Easter/Banner Father Easter/Egg Tree We also have the 2019 Mark Roberts Christmas Collection of Fairies, Elves, Santas, North Pole Elves, Stockings, Stocking Holders, Garlands, Nutcrackers, Angels, Nativities, Ornaments, Extra Large Fairies & Elves, and Special Items. We also carry the Katherine's Halloween & Christmas Collections, Karen Didion Halloween & Christmas Collections, Bethany Lowe Halloween & Christmas Collections, Gathered Traditions, Radko Ornaments, the Bearington Teddy Bear & Baby Collections, Aromatique Potpourris, Lux Candles, Coastal Christmas Collection, Old World Christmas cards and Hansa's collection of stuffed plush toys all at great prices.


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In typical summers, many landscapes begin to lose their appeal as the month of August approaches, with parched lawns and fewer blooms to brighten our perennial gardens.
In typical summers, many landscapes begin to lose their appeal as the month of August approaches, with parched lawns and fewer blooms to brighten our perennial gardens.
The summer of 2009, however, with its cool weather and copious moisture, has painted an entirely different portrait with lush green carpets highlighting tropical-like vegetation in our borders. Our perpetual spring-like conditions have delayed the blooming of some perennials and extended the flowering of others, while cloudy, overcast days promote rich, saturated flower colors that begged to be photographed.
My perennial gardens continue to provide an abundance of multi-colored blossoms and robust foliage, and should this weather pattern continue, there may be plentiful bloom into September.While I consider foliage all-important when selecting plants for my garden, I do make exceptions for a few plants that offer exceptional flowers or an extended bloom period. Few perennials rival the summer-blooming garden phloxes (Phlox maculata and paniculata) for color and long bloom in the late summer garden. Dozens of cultivars are available that exhibit spectacular clusters of sweetly scented flower heads composed of numerous smaller flowers known as pips. The blooms are irresistible to countless butterflies, hummingbirds and hummingbird moths. Flowers are produced over a long season in a wide spectrum of colors ranging from soft pinks and lavenders to fiery oranges, reds and salmons, glistening white to rich violets and purples. In addition to solid-colored cultivars, many varieties exhibit contrasting eyes in the center of the flower pips. The earliest to bloom tend to be the meadow phloxes, commonly known as wild Sweet William (P maculata). These members of the phlox family display handsome, pointed, deep green glossy leaves on stems growing 2 to 4 feet in height and produce conical clusters of blooms that are generally less susceptible to mildew than their later blooming cousins. Cultivars include "Miss Lingard" with snow white flowers, "Delta" and "Omega" with white flowers and contrasting darker eyes, and my personal favorite, "Natascha" whose pips resemble pink and white pinwheels. Removal of declining flower heads usually promotes additional bloom as the summer progresses. The tall garden phloxes (P. paniculata) are some of the showiest of all garden perennials with large flower heads in a multitude of colors on stems up to 4 feet in height. Perhaps the most popular introductions are Phlox "David" with dazzling pure white flowers and "David's Lavender" both of which demonstrate excellent mildew resistance. P. "Franz Schubert" produces appealing dense clusters of bluish-lavender blooms while "Laura" is striking with violet colored pips highlighted by white eyes. Radiant reds include "Red Riding Hood" and "Starfire," and "Orange Perfection" absolutely glows with salmon-orange flower heads. A newer addition to the color parade is Phlox "Blue Paradise" with reddish-violet pips that become deep bluish-purple in cooler weather. Several cultivars display attractive variegated foliage adding a dramatic accent to the border throughout the summer; "Norah Leigh" offers delightful green and white foliage with flowers that feature pale lilac pips accented by deeper pink eyes while "Becky Towe" exhibits foliage with tints of gold, cream, green and pink topped by stunning blossoms of rich, saturated salmon with deep rose eyes. Healthy, hybrid garden phlox are among the most elegant additions to the garden, but they can be demanding and often unsightly when suffering from infestations of spider mites or covered with powdery mildew. These hardy perennials derive from species often found growing in moist, riverside environments in the eastern U.S. and consequently prefer to be grown in fertile, moisture-retentive soils in sun or light shade. Stressed plants are more susceptible to insect and disease problems. During periods of drought, spider mites tend to be problematic, resulting in mottled yellow, curled leaves. A stiff spray of water early in the day will often dislodge these microscopic, destructive pests and an application of light, horticultural oil will help to reduce or eliminate their population. Mildew, a powdery white coating that appears on leaf surfaces, is perhaps the most common plague and while it spoils the appearance of the foliage, it rarely leads to the demise of the plants. To minimize mildew on phlox, thin the stems of large clumps in the spring to improve air circulation and avoid overhead watering during the summer months, particularly in the evening. A weekly application of a baking soda spray (1 Tablespoon per gallon of water) will often minimize the appearance of this unsightly fungal disease or applications of fungicides can be effective if applied early and regularly at the very first sign of mildew. Phlox are heavy feeders and a yearly application of fertilizer is recommended to promote stronger plants. Given the rich, moist soils they favor, they may spread prolifically, forming expansive clumps in short order. Divide every third year in early spring, discarding the old, woody centers. Remove spent flower heads promptly to encourage side shoots, prolong bloom and reduce the production of seed. Despite my best intentions to deadhead, innumerable phlox seedlings appear every season, many with unattractive muddy pink or magenta flowers, but a few have been reasonably pretty and have been allowed to linger as long as they remain relatively mildew-free. Nearly every year I threaten to eliminate all my phlox when their leaves are covered with mildew, but when their lovely, fragrant flowers appear and butterflies and hummingbird moths hover at their blossoms, I usually relent, culling out only the worst offenders. The magnificent, colorful, long-lasting floral display of the tall garden phloxes usually outweighs their shortcomings and the extra effort required to grow these stunning additions to the late summer border.
Suzanne Mahler is an avid gardener, photographer and lecturer who has been developing the 1.5-acre property surrounding her home in Hanover, Mass., for more than 30 years. She is a member of two local garden clubs, past President of the New England Daylily Society, an overseer for the Massachusetts Horticultural Society and is employed at two garden centers.


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This is an excellent pair of vintage brown corduroy pants.
Brand: Ikeda Basics.
Made in Canada.
Size: Tag reads 30". (model wears medium).
Material: 98% cotton, 2% spandex.
Closure: button and zipper.
Condition: Excellent. No stains, rips, missing buttons, holes or bad smell. See photos.
These are in inches, with the garment laid flat and measured across. Please compare with a similar garment that you own for size comparison.
Waist: 30-33" (stretchy)
Outseam/Sideseam (waist to ankle hem): 42.5
Inseam: 32"
Sweep / Leg opening: 9" (18" doubled)
Front rise: 13"
Hip: 22" (44" doubled).
Care: warm wash.
Price includes tracking in Canada and USA. Items purchased from the USA are shipped from Niagara Falls, New York with USPS. Items bought in Canada are shipped from Toronto, Ontario with Canada Post. If you reside in Toronto, a pick up can be arranged. International buyers can expect the package to arrive in 5-10 days after it is shipped.
Find us on Instagram as @PrincipalVintage
And if you have any questions, please feel free to send us a message!
Happy shopping :)
1-2 business days
I'll do my best to meet these shipping estimates, but can't guarantee them. Actual delivery time will depend on the shipping method you choose.
Buyers are responsible for any customs and import taxes that may apply. I'm not responsible for delays due to customs.
Just contact me within: 14 days of delivery
Ship items back to me within: 30 days of delivery
But please contact me if you have any problems with your order.
Because of the nature of these items, unless they arrive damaged or defective, I can't accept returns for:
Buyers are responsible for return shipping costs. If the item is not returned in its original condition, the buyer is responsible for any loss in value.
We ship our USA orders from Niagara Falls, New York. So you do not pay import duties.


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So with the New Year upon us, diet and exercise resolutions typically feature prominently in many people's lives. However, in most cases, these resolutions fail fairly quickly and; in many cases, they have already been broken. Despite the well-recognized beneficial impact of regular exercise on numerous health parameters, exercise participation and adherence in the general population remains poor1 – 'lack of time' being one of the most commonly cited reasons why individuals fail at committing to a regular exercise program2. Consequently, it would be prudent to examine effective exercise programs that do not require a significant time commitment.
Last year, I wrote an article here that covered some of the science behind supra-maximal interval training (SIT), a mode of exercise that creates physiological benefits with a minimal time investment. And; so, if you think the title of this piece sounds too good to be true, I advise you to go and read or re-read that article so that the protocol I'm about to describe to you is more believable; as well as, understand that it does indeed have scientific backing and makes physiological sense. So the purpose of this article is to simply provide the reader with an easy to implement effective exercise protocol that requires an incredibly small investment of time.
When I lecture about SIT, I describe an activity that helps my audience understand why intensity, not duration, is the key ingredient to improving one's fitness. I ask the audience to close their eyes and imagine they are standing at the base of the stairs inside a football stadium. I, then, ask them to imagine ascending the stairs as fast as they can while I describe to them the many varied speeds that would be witnessed despite everyone putting forth the same relative effort. I also describe what everyone would be typically feeling at 15, 30, 45 and finally 60 seconds when I shout stop. I, then, ask them to compare the heaving breathing and the feeling of lactic acid in their lungs and muscles that they would be experiencing to what they would experience following an hour-long walk or slow jog. Then a simple question: which of these two training modalities do they think is going to stress them more to cause a physiological change to their cardiorespiratory and metabolic fitness? Common sense leads everyone to consistently choose the all-out sprint as the method that they think would lead to a greater physiological change. After then quantifying the number of steps attained, I state that everyone is done training for the day and; since they will inevitably feel some effects from that all-out effort, they will have a day's rest before returning to the stadium for their second all-out stair-climb on day three. I tell them we are going to continue doing this for 30 sprints, which will equate to two months of training requiring just 3½ minutes per week! To clarify this time commitment, it would take two weeks to complete seven "every other day" 60-second sprints, hence 3½ minutes per week. And, finally, the ultimate question, "does anyone doubt, that on the 30th sprint, you will be able to attain significantly more steps than you did back on day one?" Intuitively, people understand that they would be able to do more steps on their last sprint compared to their first. And if this happens, by definition one is now fitter since a greater amount of work has been accomplished in a given amount of time. So you can indeed improve your fitness in just 3½ minutes per week when the training effort is maximal or close to maximal.
You can test this out for yourself, and so here's your challenge for the New Year: While continuing with your current level of activity, add just 3½ minutes per week of all-out sprinting and see for yourself what this can accomplish. I will offer different options for you on how to accomplish adding in these "sprints"; but, first let me describe what I recently did to prove my point. Since improvement is always harder when one is already very fit, I reduced my own training to the lowest possible quantity, given that conditioning people is part of what I do for a living and am; therefore, constantly on my feet; as well as, demonstrating exercises throughout the day. However, eliminating my own training for a few months led to a significant decrease in my maximal 60-second sprint speed, on a treadmill set to a 15% incline, from about 9.0 mph to around 7.0 mph. I, then, embarked on an exercise protocol that involved sprinting on a treadmill, set at a 15% incline, for just 60-seconds, every other day, beginning at 7.0 mph, a speed previously established as a maximal or at least close to maximal effort. If the 60-second sprint was successfully completed, the subsequent sprint was done at a speed 0.1 mph greater than the preceding sprint, equivalent to running an additional 2.68 meters in 60-seconds. If the 60-second sprint was not successfully completed, the speed was not increased for the next sprint until it was successfully completed. The protocol was conducted for five weeks such that a total of 18 sprints were completed. Table 1. shows the speed (mph), time completed (s), meters attained, increase in meters from the first sprint, and percent improvement from the first sprint for each of the 18 sprints, and Figure 1. graphically displays the additional meters attained from the first sprint.
As both Table 1. and Figure 1. demonstrate, over the course of just five weeks, sprinting all-out for 60 seconds every other day, resulted in an improvement of 32.18 meters (105.58 feet) from the first sprint, a 17.14 percent improvement. Note that not every sprint was successfully completed on the first attempt at the increased speed. When you are working at a maximal effort, there are many factors that influence performance, mental fortitude probably playing the largest role. But even when the sprint isn't successfully completed, your system is still being significantly challenged and a training effect is still occurring. Consequently, over time, you will see an increase in performance albeit with a few peaks and valleys along the way.
Now, while this protocol will help you improve your fitness, I'm not suggesting that adding a few more sprints to your work-out is not going to help you more. In fact, you might be thinking, if I'm going to make the effort to get to the gym, I might as well do a couple more sprints while I'm there! So, of course, you can do more; but, be careful how much SIT you do, as it is easy to over-train. Research has already shown that SIT for 8 minutes per week for just 2 weeks can both double endurance capacity3; as well as, substantially improve insulin action4 , so doing significantly more than that likely isn't necessary for most people. Additional exercise time could be better spent in other modes of exercise to improve strength and mobility for example. Since I began my interest in SIT back in the mid 1990s, the research has always suggested a similar quantity to that used in the above referenced research. As a consequence, I have used with my clients and recommended in lectures, a 12-minute per week protocol that has proven very successful. This 12-minute per week protocol involves completing four, 60-second sprints, separated by a 4-minute recovery, three days per week. The three days also need to be separated by at least one days rest in order for the body to adapt and recover. Consequently, a Monday, Wednesday, Friday timetable works well for many people. It is important not to shorten the 4-minute recovery because if you do, you will not be able to maintain the power output attained in the first "all-out" effort interval. In fact, 4 minutes is a minimal recovery timeframe and you can certainly take more recovery with no detriment to the training. In fact, I have often stated that having a very long recovery (e.g., an hour or more) is better because you will ultimately be able to increase your power output by having more recovery. It is not about "keeping your heart-rate up" during the work-out, the 60-second sprint itself is challenging enough. Now obviously having an hour recovery is not the most time-efficient if you're doing this work-out at the gym; however, if you have access to a modality at home or work, this approach can work very well. For example, many people have a tall enough staircase at their workplace which works well for SIT as the impact is low while the intensity can easily become maximal.
I have conveyed this message to thousands of fellow health-care professionals in my capacity as a lecturer for the Titleist Performance Institute, who, in-turn, have passed this on to their clients, and I have yet to hear that the protocol hasn't significantly improved anyone's health and performance. A year after one such lecture, a physical therapist approached me at another seminar to thank me for the recommendation. He worked at a hospital and used the staircase in his building to run four, 60-second sprints throughout the day on a Monday, Wednesday, and Friday. A great benefit to spacing the sprints throughout the day is that you do not really perspire in just 60-seconds and; so, with a long recovery, you do not need to be changing into work-out clothes – avoid high-heals; but, other than that, your pretty much good to go in your usual work attire. The physical therapist went on to tell me that he corralled a group of his co-workers to commit to the program along with him and; in doing, so was able to lose over 50 lbs. over the course of the year! Pretty good for just 12 minutes per week!
There are many different modalities that can be used for SIT; but, for those where balance, mobility or joint issues come into play, the upright stationary bike is probably the best alternative. It also works well for everyone else, too. However, unlike for most treadmills, where the speed is pre-determined, upright stationary bikes set a resistance and the speed is dictated by the user. As a consequence, the speed is quicker at the beginning and slows quickly as fatigue develops with time; hence, 60 seconds feels like an eternity. So if you choose to use an upright stationary bike, set the resistance to as high as you can handle and complete the time prescription in 30-second increments rather than 60.
So, in closing, don't give up on a new year's exercise resolution because you can't commit to a plan that requires an amount of significant time. Hopefully, you've seen that a little exercise can go a long way when implemented with an all-out effort. And if you do fail with your New Year's resolution, don't give up for the long term; realize that you can get right back on track any time with a minimal amount of time required.
[1]Hallal PC, Andersen LB, Bull FC, et al. Global physical activity levels: surveillance progress, pitfalls, and prospects. Lancet 2012; 380(9838): 247-57.
[2]Korkiakangas EE, Alahuhta MA, Laitinen JH. Barriers to regular exercise among adults at high risk or diagnosed with type 2 diabetes: a systematic review. Health Promot Int 2009; 24(4): 416-27.
[3]Burgomaster KA, Hughes SC, Heigenhauser GJF, Bradwell SN, Gibala MJ. Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans. Journal of Applied Physiology 98: 1985-1990, 2005.
[4]Babraj JA, Vollaard NB, Keast C, Guppy FM, Cottrell, Timmons JA. Extremely short duration high intensity interval training substantially improves insulin action in young healthy males. BMC Endocr. Disord. 2009 Jan 28; 9:3.


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Keith O'Connor has not received any gifts yet
Posted on October 5, 2012 at 10:09am 6 Comments 0 Likes
I haven't been here in a while because I've been finishing up my sci-fi/horror novel, "Xmas Carol". Now, don't cringe. There are no witches or goblins or spells in "Xmas Carol". I don't believe in nonsense. It's about something that may soon come our way, if some scientists are right.
The book is what I call a "stealth atheist novel". Every character is an atheist and the story is one big slap in the face of Christianity. But make no mistake -- it's a fascinating horror story based on…Continue
Posted on January 3, 2011 at 4:09pm 12 Comments 0 Likes
I'm a fiction writer and I attack god and religion in my novels. That's not the main thrust of my sci-fi and horror novels, but it's a constant in all my books (3 1/2 so far). I'm still unpublished but hope that will change this year. So, here is my question.
I wrote a sci-fi novel that takes place about 50 years in the future. One of the characters in the book is the pope of that era. What name should I use for him? Ideally, it would be a name that religious folks see as possible for…Continue
Posted on December 15, 2010 at 12:53pm 3 Comments 0 Likes
For those who blog outside of Atheist Nexus, do you cross-post here? I find myself pretty blogged out by the end of the day. I'm a fiction writer and I write my books during the day and in the evening I think about plots and do some light blogging for my public blog. By the time I get here, I'm pooped out.
So I wonder if you guys who have a public blog post something there and then cross-post it here. I guess I could do that but I already cross-post to a no-graphics blog for dial-up…Continue
Posted on December 13, 2010 at 7:47pm 2 Comments 0 Likes
Recently I wrote a post on my public blog about my Aunt Eleanor, who was a terrific influence on me when I was a teenager. She was an artist and interior designer, a beatnik (this was in the late 50s) and a freethinker.
She introduced me to philosophy and to people who actually lived and breathed it. Finally I was with people who wondered what life was all about and considered the big questions.
Of course, my major inspiration in life came from books, in the long run. But Aunt…Continue
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The monome was spotted being used in a performance by Imogen Heap on Late Night with David Letterman. Imogen uses the monome 256 model connected to a laptop sitting on the piano. In her performance she uses a combination of live samples and pre-recorded loops proving how great this product is in the hands of an accomplished artist.
Although not identified by name (or function), Letterman does notice the monome at the end of the performance. To see this kind of exposure for an innovative open source product is wonderful. Check out the Letterman clip as well as a monome bonus after the break. Continue reading "Monome Mainstream: Performance On Letterman"


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