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Photo of Julian Fellowes © Giles Keyte
I still remember the day in late 2004 that an unexpected package arrived from St. Martin's Press. Inside was an advanced reading copy of SNOBS, the debut novel of Julian Fellowes. Stephen Fry's blurb on the back cover got me hooked: "A delicious thoroughbred delight, a guilty treat that is awake to every maddeningly and appallingly attractive nuance of English social life."
I gobbled up the book, then snagged a phone interview with Mr. Fellowes courtesy of my new best friends at St. Martin's. The piece ran in Bookreporter.com in Feb. 2005. It seems to have been pulled, but my interview with Mr. Fellowes about his second novel, PAST IMPERFECT, is still there. Fans of Maggie Smith's Dowager Countess in "Downton" will enjoy Lady Uckfield in SNOBS (soon to be rereleased with a new cover, per today's NYT.
At the tender age of 55 [in 2005], Oscar-winning screenwriter Julian Fellowes has just had his first novel, SNOBS, published in the United States. Born in Egypt, where his father was in the Foreign Office, Fellowes grew up in England and attended Cambridge. After going to drama school, he was a "jobbing actor for ages" and appeared in more than 40 movies and TV shows. Fed up with going to auditions, Fellowes turned to writing and worked for a while for BBC TV, where he adapted LITTLE LORD FAUNTLEROY and THE PRINCE AND THE PAUPER for the small screen. Subsequently he wrote a screenplay for Anthony Trollope's THE EUSTACE DIAMONDS, which caught the eye of producer Bob Balaban, who was looking for a British society insider to write a screenplay for a murder mystery. "And so 'Gosford Park' was born, and so was the rest of my life," Fellowes explains.
In addition to "Gosford Park," Fellowes wrote the screenplay for "Vanity Fair" and the book for the new London musical "Mary Poppins." He also wrote and directed "Separate Lives," a film starring Tom Wilkinson, Emily Watson and Rupert Everett, which opens in the U.K. in March. He describes it as "a little art house British movie about middle-class people being unhappily married, and so will doubtless be steamrollered in the Big, Bad World but I love it and I loved making it so I have no sad tales to tell." Never one to sit idle, Fellowes is currently writing a family movie for Columbia pictures; SNOBS is in the works as a three-part series for British TV. He and his wife Emma Kitchener, a descendant of Lord Kitchener and a lady-in-waiting to Princess Michael of Kent, live with their teenage son in "Hardy country" near Dorchester.
January 17, 2005
Narrated by an actor with an aristocratic pedigree, SNOBS is a delicious social satire set in 1990s England, in which a beautiful middle-class young woman claws her way into British society by marrying a dim-witted earl. Though its setting is modern, the wry sensibility and gimlet-eyed deconstruction of social morays put SNOBS firmly in the tradition of Jane Austen, E.F. Benson (especially the "Lucia" series) and Anthony Trollope. Fellowes talks with Bookreporter.com's Bella Stander about mental toughness, second chances and the tribulations of the acting life.
BLS: How did you come up with the idea for SNOBS?
JF: I live in two secret worlds: show business and high society. People know them from magazines but not from the inside. I thought it would be fun to go into those worlds in a reasonably clear-seeing vein.
When I was a young man, I came from the bottom end of the landed gentry. Now I get the glad hand; in those days I made up the extra--the one who gets invited when someone else can't make it. At house parties I had the bedroom next to Nanny with the uncomfortable bed. When you're a minor player, you're in a better position to see people as they really are than if you're a grandee.
BLS: There are many references to Anthony Trollope in SNOBS. You write about Lady Uckfield, the mother-in-law of protagonist Edith, "She did not know what it was to be bored--or rather, to admit to herself that she was bored…In our sloppy century, one must at least respect, if not revere, such moral resolution. And after all, to borrow a phrase from Trollope, when all was said and done, 'her lines had fallen in pleasant places.'"
JF: Yes, it means that without planning, your life has entered a pretty nice area. Mental toughness is becoming increasingly a class thing. The twentieth-century concept is that we should only consult our private wishes and always live in accordance with our personal tastes and desires. Trollope would regard that as a recipe for an ultimately disappointing life, and on the whole, I would agree with him. It is a false notion that the more rules we abandon, the freer and more fulfilled we will become. One only has to look around to see that a great many people are floundering because of the abolition of all rules.
SNOBS is a rather caustic look at the British upper classes and their obsession with rules. They don't see themselves as others see them, to quote Burns. They believe they live in a world whose values are more broadly held than they are. However, I am unable to keep from a feeling of respect for their un-breaking standards. The Lady Uckfields of the world are still capable of self-discipline, which is the key virtue. Our education system avoids giving children a clue that the world is going to be a tough place. Adulthood comes as a horrible disappointment to them, because they believed that the whole thing was going to plop into their lap.
One of the most important elements of the book is that it's about choice. All our lives, we're the product of our choices. We're all at the point that our choices have taken us. We can set off in a new direction, but what we can't do is start again. The great advantage of America is its optimism; it's always open to new ideas. You don't drag your past around with you like a heavy chain.
BLS: Americans believe in second chances, in starting over. Miss Manners recently wrote, "This country was founded by people who weren't doing well at home."
JF: The notion that you can get a facelift and be 33 again is a false one. You have to take the consequences of your choices: That's the one you married; that's the mother or father of your children; this is the career you chose; you have to make this career work for you. You can't spend the rest of your life regretting that you didn't go to med school. You have to have the strength to realize and accept when there isn't still time. I'm all for doing something for yourself and not allowing other people's expectations to steamroll you, but you should choose something where you have a reasonable expectation of fulfillment.
BLS: That's certainly hard when you're an actor. You get rejected all the time.
JF: This business continually tells you you're nothing until you start thinking you are, and finally you collaborate in your own humiliation. That's the horrible truth of it. The great challenge of acting is to hold onto your own self-worth despite constant attack. Actors have my sympathy. A lot of them don't hold on. The only real protection is to have people believe in you.
When our son Peregrine was maybe four, I was leaving for an audition for a commercial. Emma had gotten stuck in traffic and I had to take him with me. They were totally hostile to this little boy and this poor actor who had to take him in. This was one of those key moments. I thought, I don't have to involve my child and myself in this. I am too old to justify myself to people I don't even like! That was the last audition I ever did for a commercial. I retook ownership of myself and my own dignity. It was a curative, positive step for me. However, I'm not saying that everyone who turns down commercial auditions will go on to write a screenplay and get an Oscar.
BLS: What was the reaction of your society friends and acquaintances to SNOBS? Did any of them think you were betraying your class?
JF: There certainly were mixed feelings as to whether or not I had, in some way, betrayed my own kind by holding them up to ridicule. Of course, lots of people thought they had sat for the portraits--although they were mostly wrong. Characters, as you know, are usually an amalgam of different acquaintances and seldom drawn from a single model. Having said that, there were one or two pretty close depictions, and one person in particular was very annoyed. "Really!" she said. "A lifetime of avoiding the newspapers, and now look!" Although, in my defense, I never gave away her identity.
At the risk of vanity, I would say the accuracy of the book was what irritated them most. Like politicians or show-folk, toffs usually shrug off any criticism of themselves in fiction by pointing out the inaccuracies which demonstrate that the author cannot have had a close view. One senior aristocrat was reported as having said, "The problem with SNOBS is you can't fault it." An old pal telephoned with the greeting, "It's a wonder to me you have any friends left!" However, all in all, I would say more of them were amused to find their world in print than were offended. For which I am heartily grateful.
BLS: Will your screenplay of THE EUSTACE DIAMONDS be made? It certainly should be, as Lizzie Eustace is a character for the ages. I saw shades of her in Edith.
JF: No, "Eustace" is still looking for a home. You're quite right about Lizzie. I always think of that trio--Becky Sharp, Lizzie Eustace and Scarlett O'Hara--as being identical triplets, and I love them all.


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GIBSONVILLE � Josh Murray had an effective first half for the Cummings High School boys� basketball team in championship game of the Eastern Guilford Christmas Holiday Tournament.
Then the 6-foot-9 senior elevated his performance and that was the last thing that Eastern Guilford needed to contend with Friday night.
The Cavaliers pulled away to defeat Eastern Guilford 76-63, winning the tournament for the second year in a row.
Murray supplied 22 points, 20 rebounds and, in an initial tally on Cummings� charts, 10 blocked shots � though it seemed like more.
�(The coaches told me) if they come your way, do what you do,� Murray said.
He was simply too much for Eastern Guilford to handle, capturing tournament Most Valuable Player honors.
�That was something really crazy,� Cummings coach Chas Criss said of Murray. �That�s the best I�ve seen him play.�
Cummings (7-0) turned a one-point third-quarter deficit into a 63-47 advantage. During that game-altering 21-4 burst that spanned the third and fourth quarters, Murray supplied 10 points and teammate Trey Smith had seven more.
Murray blocked eight shots in the fourth quarter, including seven in barely more than three minutes to start the last quarter.
Murray said it was his best outing in a high school game.
Cummings led by a dozen points in the first half and the Cavaliers were steady with a 36-26 edge late in the second quarter when Murray provided a putback dunk.
Eastern Guilford (6-5) surged to start the second half, with Eric Johnson�s 3-pointer trimming the hole to 42-41 and Caleb Robinson�s fast-break basket giving the Wildcats the lead.
The next five baskets came from five different Cummings players. That helped ease Criss� concerns.
�We kind of got in too big of a hurry,� Criss said, sensing his team was trying too hard for the knockout blow prior to regrouping.
Smith, who racked up 12 first-half points, ended up with 19 points and Dedric Bowman poured in 13. Keith McAdoo of Cummings was an all-tournament selection.
Ikenna Okafor and Quayson Williams scored 16 points apiece for Eastern Guilford. Robinson of Eastern Guilford made the all-tournament team.
Others on the all-tournament team were Graham�s Trent Torain and Kendall Patterson, Western Alamance�s T.J. Harris, Orange�s Keegan Crabtree and Matt Gattis, Carrboro�s McLean Phipps and Cedar Ridge�s Raekwon Villines.

subset: commoncrawl


text: There's a George Foreman fryer now, people. It promises to "knock out" 55% of the fat by spinning your food. "Patented Smart Spin™ Technology lets you spin out the fat for up to 2 minutes with low or high speed setting." You may begin posting your Arrested Development "cornballer" jokes in the comments at this time. [George Foreman]


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how to go about rehoming a 5 year old dog.
Yes it's happening again and there is no way out. Now before people start freaking out and sending posts about how aweful I am for rehoming our dog hear me out. We've had Zena for 5 years now and up until last may it's been great. Now however our son who is now 3 is a bit hyperactive and rough with her, she is very tolerant. He almost burnt her with hot water last week and he was only out of our sight for a minute literally. I caught him just in time. Also I have asthma and allergies that make keeping her very hard, I'm waiting to have an eye removed that causes me extreme pain and waters whenever I get anywhere near her. On top of all that keeping her is not doing her justice as we are very busy people and don't have the time to spend with her, also the cost of living keeps going up and now I cant's even afford to take her for needles let alone go to the vet if something happens. In a nutshell our lives have changed and we are at a loss as to how we could even remotely keep her.
First question is how do we break this to our son who just loves her and plays with her all the time? We will not lie to him we don't believe in that.
and how do we advertise her without getting some crazed maniac thinking he can use her for some junk yard dog? She is a family pet through and through and it would kill her if she went to anything but a good loving family or some person who is lonley and needs a companion. The fact that she is half PitBull has me concerned about who might respond. I won't lie about her breed so don't even suggest it. Her age has me concerned as well even though she is healthy.
The biggest problem is the allergies as I can't even be in the same room with her anymore. This rehoming is harder because other then our family situation there is no reason to do this but, Pippin was just a pain in our lives Zena is amazing and I am very frustrated with having to do this but, such is life I guess. Oh yeah we are likely moving into a place that won't allow pets, to cut costs so that's a factor as well and yes we have to move if we want to eat. In our province you don't get enough to survive on from income assistance as it is let alone having a pet on top of it. so any sound ideas would be appreciated. thanks.
Survival is letting God take over.
I'm sorry you are having such a hard time. It must be hard but it does seem rehoming might be best for Zena.
My neighbour recently took in a dog that needed a home. The dog's owner, poor woman, suddenly inherited the dog when her Dad (human Dad) died and tried her best but just could not cope. She put the word out to everyone she could, including her Vet, the dog's previous Vet, and the boarding kennel she was using a lot at this unsettled stage in her life. My neighbour had used the same boarding kennel for his previous dog and the boarding kennel owner put the two together.
It was a match made in heaven. Lucy is a lucky dog, so is my neighbour and so is my dog as they have great plays together.
Sorry for the long story but this can have a good ending and I hope it works out for you and Zena. Contact everyone you know personally first, is my suggestion. Including any professional who has had contact with Zena, like your Vet, a training centre, a doggy day care, a boarding kennel. People who know and like you and your dog are the most likely to offer help that is in the dog's best interest. Good, good luck.
You need to do what is best for you and the dog and this can be an extremely hard decision to make. Rehoming a dog can be very hard and can take a very long time. People think about how lovely their dog is and that any one would be lucky to have them and then they are hit with the reality that no one else wants this dog. I know of dogs who are beautiful, perfectly behaved, and fully trained who spend months even years in rescue limbo. Any less then perfect dogs are that much harder to place. Especially now in this economy.
I wish you all the luck in the world. Contact all local kennels, vets, daycares, shelters, rescues (ask for a courtesy listing), pet stores, make a page on Facebook, ask friends to pass the word, and hope for the best. Have an adoption fee, don't give her away for free no matter how tempting. Do have an adoption application and screen and interview the potential adopters, ask for references and follow up on them.
Good luck.
Thanks it is a very hard decision, she's been part of our family for over 5 years now, and my son is attached but, given the circumstances I can't see any other choice. Unfortunately my network of helpers is limitted. Other family members I woun't really trust to give her the proper care she needs, A lot of our friends are as poor as we are and don't want pets anyway. I did contact our local spca for advice, waiting for a reply. Nervous to put her on kijiji and anyone who knows me on face book know what we are doing. Never thought of making a page but, I suppose I could. An adoption fee never thought of that.
Survival is letting God take over.
still debating.
Got a reply back from the SPCA. They suggested us signing her over to them and us fostering her until a home can be found. Wondering what you think. This would offer a screening process and she could stay with us and be fed properly because they would supply the food. Wondering if anyone has been through their assessment for behavior and what that intails. They have to asses her before they can agree to taking ownership of her. Right now she doesn't have a vet, we can't afford to even get her needles. She hasn't seen a vet for 3 years now. Even with them owning her we make the final decision as to who adopts her. They charge a $200 fee for adopting so that's covered as well. Still getting up the guts to take the plunge but, I know I can't wait too long on this one.
Survival is letting God take over.
If you cannot find a rescue to assist you then I think the shelter offer is pretty darn solid.
Don't wait too long. Moving season is approaching and you may loose this opportunity as this is dumping season for dogs and cats. They will soon be overwhelmed at the shelter.
Good luck.
Reply to placing your dog
I would contact a local REPUTABLE rescue as i have worked with a few they do the right thing and help place the dog in a suitable situation that is a bonus for both parties. I wouldn't go to animal services or local pounds as i think the stress level is brutal for those dogs and the outcome isn't always what you want or expected. The OSPCA and the local Humane Societies, Oakville being one of the BEST divisions i have encountered are helpful too. I am not sure if you have found a home yet, if so, please share the news.
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Anyone up for evening practice around 7:00pm, ping me if anyone is interested. I am still new to this game.
Y'all can ping me at 7133140621 if interested. We can play at the Taylor High School courts!
Regards, Yasir
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that high school court doesn't have lights...............do you know that?
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Calorie Calculator
|You need 2,351 Calories/day to maintain your weight.
|You need 1,851 Calories/day to lose 1 lb per week.
|You need 1,351 Calories/day to lose 2 lb per week.
|You need 2,851 Calories/day to gain 1 lb per week.
|You need 3,351 Calories/day to gain 2 lb per week.
Food Energy Converter
The following converter can be used to convert between Calories and other common food energy units.
This Calorie Calculator is based on the Mifflin-St Jeor Equation which calculates basal metabolic rate (BMR), and its results are based on an estimated average. The basal metabolic rate is the amount of energy expended per day at rest. There exist other equations including the Harris-Benedict Equation which was used until 1990 before the introduction of the Mifflin-St Jeor Equation and the Katch-McArdle Formula which calculates resting daily energy expenditure (RDEE) by taking lean body mass into account. The Mifflin-St Jeor Equation is considered the most accurate equation for calculating BMR, with the exception that the Katch-McArdle Formula can be more accurate for people who are leaner that know their body fat percentage. The Mifflin-St Jeor Equation is as follows:
|For men:
|BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5
|For women:
|BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161
The value obtained from this equation is the estimated number of calories a person can consume in a day to maintain their body-weight assuming they remain at rest. This value is multiplied by an activity factor (generally 1.2-1.95) dependent on a person's typical levels of exercise in order to obtain a more realistic value for maintaining body-weight (since people are less likely to be at rest throughout the course of an entire day). 1 pound of body weight, or approximately 0.45 kg, equates to about 3,500 calories. As such, in order to lose 1 pound per week, it is recommended that 500 calories be shaved off the estimate of calories necessary for weight maintenance per day. For example, if a person has an estimated allotment of 2,500 calories per day to maintain body-weight, consuming 2,000 calories per day for one week would theoretically result in 3,500 calories (or 1 pound) lost during the period.
It is important to remember that proper diet and exercise is largely accepted as the best way to lose weight. It is inadvisable to lower calorie intake by more than 1,000 calories per day, as losing more than 2 pounds per week can be unhealthy, and can result in the opposite effect in the near future by reducing metabolism. Losing more than 2 pounds a week will likely involve muscle loss, which in turn lowers BMR since more muscle mass results in higher BMR. Excessive weight loss can also be due to dehydration, which is unhealthy. Furthermore, particularly when exercising in conjunction with dieting, maintaining a good diet is important, since the body needs to be able to support its metabolic processes and replenish itself. Depriving the body of nutrients it requires as part of heavily unhealthy diets can have serious detrimental effects, and weight lost in this manner has been shown in some studies to be unsustainable, since the weight is often regained in the form of fat (putting the participant in a worse state than when beginning the diet). As such, in addition to monitoring calorie intake, it is important to maintain levels of fiber intake as well other nutritional necessities to balance the needs of the body.
Calories in Common Foods
|Serving Size
|1 (4 oz.)
|1 (6 oz.)
|1 cup
|1 (4 oz.)
|1 (5 oz.)
|1 (6 oz.)
|1 cup
|1 cup
|1 cup
|1 cup
|1 cup
|1 cup
|4 oz.
|1 cup
|1 cup
|1 cup
|Beef, regular, cooked
|2 oz.
|Chicken, cooked
|2 oz.
|4 oz.
|1 large
|Fish, Catfish, cooked
|2 oz.
|Pork, cooked
|2 oz.
|Shrimp, cooked
|2 oz.
|Common Meals/Snacks
|Bread, white
|1 slice (1 oz.)
|1 tablespoon
|Caesar salad
|3 cups
|1 sandwich
|1 sandwich
|Dark Chocolate
|1 oz.
|1 cup
|1 slice (14")
|6 oz.
|1 cup cooked
|1 (6" Subway Turkey Sandwich)
|1 can
|Coca-Cola Classic
|1 can
|Diet Coke
|1 can
|Milk (1%)
|1 cup
|Milk (2%)
|1 cup
|Milk (Whole)
|1 cup
|Orange Juice
|1 cup
|Apple cider
|1 cup
|Yogurt (low-fat)
|1 cup
|Yogurt (non-fat)
|1 cup
* 1 cup = ~250 milliliters, 1 table spoon = 14.2 gram
Calories Burned from Common Exercises:
|Activity (1 hour)
|125 lb person
|155 lb person
|185 lb person
|Golf (using cart)
|Walking (3.5 mph)
|Swimming (free-style, moderate)
|Tennis (general)
|Running (9 minute mile)
|Bicycling (12-14 mph, moderate)
|Football (general)
|Basketball (general)
|Soccer (general)
Energy from Common Food Components
|Food Components
|kJ per gram
|Calorie (kcal) per gram
|kJ per ounce
|Calorie (kcal) per ounce
|Ethanol (drinking alcohol)
|Organic acids
|Polyols (sugar alcohols, sweeteners)
How Many Calories Do You Need?
Many people seek to lose weight, and often the easiest way to do this is to consume fewer calories each day. But how many calories does the body actually need in order to be healthy? This largely depends on the amount of physical activity a person performs each day, and regardless of this, is different for all people – there are many different factors involved, not all of which are well-understood or known.
Some factors that influence the number of calories a person needs to remain healthy include age, weight, height, sex, levels of physical activity, and overall general health. For example, a physically active 25-year-old male that is 6 feet in height requires considerably higher calorie intake than a 5-foot-tall, sedentary 70-year-old woman. Though it differs depending on age and activity level, adult males generally require 2,000-3000 calories per day to maintain weight while adult females need around 1,600-2,400 according to the U.S Department of Health.
The body does not require many calories to simply survive. However, consuming too few calories results in the body functioning poorly, since it will only use calories for functions essential to survival, and ignore those necessary for general health and well-being. As such, it is highly recommended that a person attempting to lose weight monitors their body's caloric necessities and adjusts it as necessary to maintain its nutritional needs.
Calories: Different Kinds and Their Effects
The main sources of calories in a typical person's diet are carbohydrates, proteins, and fat, with alcohol also being a significant portion of calorie intake for many people (though ideally this should be limited since alcohol contains many empty calories). Some studies have shown that the calories displayed on nutrition labels and the calories actually consumed and retained can vary significantly. This hints at the complex nature of calories and nutrition and is why many conflicting points of view on the "best" methodology for losing weight exist. For example, how a person chews their food has been shown to affect weight loss to some degree; generally speaking, chewing food more increases the number of calories that the body burns during digestion. People that chew more also tend to eat less, since the longer period of time necessary to chew their food allows more time to reach a state of satiety, which results in eating less. However, the effects of how food is chewed and digestion of different foods are not completely understood and it is possible that other factors exist, and thus this information should be taken with a grain of salt (in moderation if weight loss is the goal).
Generally, foods that take more effort to chew – fruit, vegetables, lean meats, whole grains, etc. – require the body to burn more calories since more calories are required to digest them. It also results in the feeling of satiety for longer periods of time. Furthermore, certain foods like coffee, tea, chilies, cinnamon, and ginger have been found to increase the rate of calories burned due to the ingredients they contain.
The "quality" of calories consumed is also important. There are different classifications of foods in terms of calories including high-calorie foods, low-calorie foods, and empty calories. Consistent with their naming, high-calorie foods are foods that are calorically dense, meaning that there are a high number of calories relative to serving size, while low-calorie foods have fewer calories relative to serving size. Foods such as fat, oils, fried foods, and sugary foods are examples of high-calorie foods. Being a high-calorie food does not inherently mean that the food is unhealthy however – avocados, quinoa, nuts, and whole grains are all high-calorie foods that are considered healthful in moderation. Low calorie foods include vegetables and certain fruits, among other things, while empty calories are calories that contain few to no nutrients such as added sugars and solid fats. Studies have shown that there is a measurable difference between consuming 500 calories of carrots compared to 500 calories of popcorn. As previously mentioned, this in part can be attributed to differences in how the foods are consumed and processed. Carrots require far more chewing and can result in more calories burned during digestion. Again, the mechanism for these differences is not fully defined, but simply note that for weight loss purposes, the general formula of calories in minus calories out determining weight gain or loss does hold, but that the number of calories on a nutrition label are not necessarily indicative of how many calories the body actually retains. While there is no clear-cut or ideal amount of macronutrient proportions a person should consume to maintain a healthy diet or lose weight, eating a "healthy" diet replete with a variety of unprocessed foods such as vegetables, fruits, and lean meats is correlated with being healthier and more likely to result in sustainable weight loss. Also remember that calories from drinks comprise an estimated 21% of a typical person's diet. Many of these calories fall under the category of empty calories. While sodas are an obvious culprit, drinks such as juices and even milk have large amounts of sugar and should be consumed in moderation to avoid negating their nutritional benefits. Ideally a person should imbibe water, tea, and coffee without adding sugar in order to reduce calories gained from drinks.
Remember: All foods, including "healthful foods," should be consumed in moderation, and distinctions can often be misleading since even natural foods like fruits can have large amounts of sugar, and foods labeled as "health foods" such as low-calorie foods, reduced-fat foods, etc. can potentially replace one unhealthy component with another. Many reduced-fat foods for example have large amounts of added sugar to compensate for taste lost through fat reduction. It is important to pay attention to, and consider the different components in a food product in order to determine whether said food deserves a place within your diet.
Calorie Counting as a Means for Weight Loss
Calorie counting with the intent of losing weight, on its simplest levels, can be broken down into a few general steps:
- Determine your BMR using the Mifflin-St Jeor Equation. If you know your body fat percentage, the Katch-McArdle Formula might be a more accurate representation of your BMR. Remember that the values attained from these equations are approximations and subtracting exactly 500 calories from your BMR will not necessarily result in exactly 1 pound lost per week – it could be less, or it could be more!
- Determine your weight loss goals. Recall that 1 pound (~0.45 kg) equates to approximately 3500 calories, and reducing daily caloric intake relative to estimated BMR by 500 calories per day will theoretically result in a loss of 1 pound a week. It is generally not advisable to lose more than 2 pounds per week as it can have negative health effects, i.e. try to target a maximum daily calorie reduction of approximately 1000 calories per day. Consulting your doctor and/or a registered dietician nutritionist (RDN) is recommended in cases where you plan to lose more than 2 pounds per week.
- Choose a method to track your calories and progress towards your goals. In the likely case that you have a smart phone, there are many easy-to-use applications that facilitate tracking calories, exercise, and progress among other things. Many if not all of these have estimates for the calories in many brand name foods or dishes at restaurants and if not, can estimate calories based on amounts of individual components of foods. It can be difficult to get a good grasp on food proportions and the calories they contain – which is why counting calories (as well as any other approach) is not for everyone – but if you meticulously measure and track the number of calories in some of your typical meals, it quickly becomes easier to accurately estimate without having to actually measure or weigh your food each time. There are also websites that can help to do the same, but if you prefer, manually maintaining an excel spreadsheet or even a pen and paper journal are certainly viable alternatives.
- Track your progress over time and make changes to better achieve your goals if necessary. Remember that weight loss alone is not the sole determinant of health and fitness, and you should take other factors such as fat vs. muscle loss/gain into account as well. Also, it is recommended that measurements be taken over longer periods of time such as a week (rather than daily) as significant variations in weight can occur simply based on water intake or time of day. It is also ideal to take measurements under consistent conditions, such as weighing yourself as soon as you wake up and before breakfast, rather than at different times throughout the day.
- Keep at it!
The above steps are an attempt at the most basic form of calorie counting. Calorie counting is not an exact science, and can be as complex as you want to make it. The above does not consider proportions of macronutrients consumed. While there is no exactly known, ideal proportion of macronutrients (fats, proteins, carbohydrates) some balance is certainly advisable, and different foods have been found to have different effects on health, feelings of hunger, and number of calories burned. Generally, minimally processed plant and animal foods tend to be more conducive to healthy weight loss and maintenance.
There are many approaches to weight loss and there is no set ideal method that works for all people, which is why so many different diets and exercise regimens exist. While some methods are more effective for each individual person, not all weight loss methods are equivalent, and studies suggest that some approaches are healthier than others. That being said, one of the most commonly effective weight loss methods is counting calories. In its most basic form, calories consumed minus calories expended will result in weight gain if the result is positive, or weight loss if the result is negative. However, this is far from a comprehensive picture, and many other factors play a role in affecting healthy, sustainable weight loss. For example, there exist conflicting studies addressing whether or not the type of calories or foods consumed, or how they are consumed, affects weight loss. Studies have shown that foods that require a person to chew more and are more difficult to digest result in the body burning more calories, sometimes referred to as the thermic effect of food. While the increase in burned calories may be marginal, foods that are more difficult to digest such as vegetables generally tend to be healthier and provide more nutrients for fewer calories than many processed foods.
Consistent with the view that in regards to weight loss, only net calories are important and not their source, there exist cases such as the Twinkie diet, where a person that solely counted calories while eating a variety of cake snacks managed to lose 27 pounds over two months. As effective as this can be, it is certainly not suggested. While the participant did not seem to suffer any noticeable health detriments in this particular case, there are other less measurable factors that should be considered such as long-term effects of such a diet on potential for developing cancers, heart disease, and diabetes. However, ignoring efficiency and health, sustained, significant reduction of caloric intake or increase of physical activity should result in weight loss, and counting calories can be an effective way to achieve this sole result.
Aside from being one viable method for facilitating weight loss, calorie counting has other somewhat less quantifiable advantages including helping to increase nutritional awareness. Many people are completely unaware of, or grossly underestimate their daily caloric intake. Counting calories can help raise an awareness of different types of foods, the number of calories they contain, and how these calories have a different effect on a person's feelings of satiety. Once a person has a better understanding of how many calories are actually in that bag of chips that they can so easily inhale within minutes, how much of their daily caloric intake it consumes, and how little the chips do to satiate their hunger, portion control and avoidance of foods with empty calories tends to become easier.
Having actual caloric measurements can also assist in weight loss, since tangible calorie goals can be set, rather than simply trying to eat less. Also, although this is not necessarily directly related to calorie counting, studies have shown that portion control by simply eating from a smaller plate can help reduce calorie intake, since people tend to fill their plates and eat everything on their plates. Many people do not realize that they are overeating, since they have become accustomed to restaurant-sized portions being the norm, when said portions can be up to three or more times larger than necessary for a typical meal.
Tracking calories also puts exercise in a quantifiable perspective, increasing a person's awareness regarding how much exercise is really required to counteract a 220-calorie bag of M&M's. Once a link is made between the amount of exercise that some snack equates to, many people find abstaining from that bag of chips to be the preferred option rather than performing an equivalent amount of exercise – which can lead to healthier eating habits.
In the end however, what's important is picking a strategy that works for you. Calorie counting is only one method used to achieve weight loss amongst many, and even within this method, there are many possible approaches a person can take. Finding an approach that fits within your lifestyle that you think you would be able to adhere to is likely going to provide the most sustainable option and desirable result.


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National Eagle Scout Association
From MeritBadgeDotOrg
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| Eagle Scout knot
(NESA Life Member)
Eagle Scout knot
with silver border
The National Eagle Scout Association, commonly referred to as NESA, is an organization for Scout what have achieved the Eagle Scout rank.
Founded in 1925, NESA bagan as the Knights of Dunamis growing to 110 chapters at its height. The Knights of Dunamis was dissolved and, in May of 1972, the National Eagle Scout Association was formed.
Related awards
Distinguished Eagle Scout Award
NESA Outstanding Eagle Scout Award — Awarded to
Glenn A. and Melinda W. Adams National Eagle Scout Leadership Service Project of the Year (NESSPY) -
Mabel and Lawrence S. Cooke Scholarship —
Hall/McElwain Merit Scholarship —
External Links
National Eagle Scout Association – Official BSA website


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ColinOldnCranky wrote:Oops. I just realised. The deadline that Pat MacQuaid of USADA declared for Armstrong to make full disclosure on what and who is today.
I assume that deadline will be missed.
MacQuaid stated that Armstrong had to make that disclosure by today or he would NEVER have the lifetime ban revised. Last chance and all that. (Though never is never quiet never.)
It was actually a USADA imposed deadline and it has been extended for two weeks (to meet a request from Armstrong who could be playing games, who knows).


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The New Kitbuilt Rules: Endangering the Freedom of the Many for the Excesses of the Few
As we in the aviation journalism field prepare to slouch aboard crowded, pay-extra-for-the-checked-bags airliners (hoping against hope that we'll actually get there the day we intend to) aimed generally toward Oshkosh, we do so knowing that fireworks could be in our future-and I don't mean the kind associated with the aerial exhibitions.
Just two weeks before the big show, the FAA, months late, finally dropped into our world drafts of revised and combined Advisory Circulars that dramatically change the requirements for licensing Experimental/Amateur-Built aircraft and complicate the situation almost beyond belief. From an initiative that began to weed out the flagrant violators in the homebuilt world-the shops and companies that will build you a complete airplane with little to no involvement of the "builder"-the FAA has expanded the "guidance" to such an extent that core builders, the men and women toiling away for years in their garages, will be burdened by nonsense requirements, flustered by inconsistent (contradictory, even) language and helped not at all to make their airplanes safer.
A bit of background. An advisory panel was formed last year to look into the "problems" if "excessive commercial assistance," and the initial findings were published in February,. A draft of revised rulemaking was supposed to appear this spring. In fact, the draft of the new rules appeared in the middle of July, with a substantially shorter comment period than the industry was given to understand. We have 30 days, until August 15, to comment; those on the advisory panel believed it would be 60 or even 90 days. As this is written, the EAA has petitioned for an extension to the comment period. It's my view that the short comment period is a tactic to reduce the blowback of the new rules, which you have to assume the FAA knew would be wildly unpopular. In the proposed changes, which will cause current guidance ACs to be superseded, simple and effective rules that have worked for decades have been supplanted by a new, complicated set of guidelines that, at their most onerous, specifically require a certain amount of "fabrication" from builders. In past guidance, the terms assembly and fabrication were used interchangeably.
When applied honestly-that is, when the builders didn't perjure themselves on the documents that go with every Experimental/Amateur-Built aircraft that proclaim the builder to, in fact, be the builder-the combination of these terms have worked extremely well.
Let's understand fabrication. In the past, builders created airplanes from largely raw parts-cutting and welding steel tube, for example, or working with foam cores over which fiberglass cloth and wet resin were applied. But the industry has inextricably moved on to where builders are working with far more complete basic, structural components. Fiberglass (and Kevlar and carbon fiber) shells are premolded using high-technology tooling that offers much better form control and consistency.
Even the common aluminum kits come with a high degree of fabrication, particularly of critical structural items; these pieces fit together like a high-quality puzzle, and don't often need hours with a hacksaw or file to make fit. Very few of the popular kits I know of that use steel tubing require any welding by the builder at all. Maybe if you're trying out for a welding job this experience would be useful, but for the vast majority of the modern builders, who are scared stiff of welding, requiring them to spark up a torch is a bad thing.
Into this, the FAA has decided that it wants a certain amount of "fabrication," namely 20percent. In the draft documents, the 51percent of the kit that is the minimum to be left to the builder is broken down by 20percent assembly, 20percent fabrication, and 11percent that can be either. Never before has the FAA required a specific amount of fabrication; the previous rules said simply that the builder had to commit the majority of the assembly and fabrication, though every modern kit I can think of includes some degree of pure fabrication.
And then there's the issue of just what fabrication is. In the guidance, the FAA says this means working from "raw" materials. But how raw is raw? If you have a composite airplane, do you have to go back to raw glass and foam? Or can you get credit for working with seaming materials-say, installing a strip of glass that joins two other prefabricated pieces? This is one area where the working group was at odds with the FAA, and it seems that the group's recommendations have been ignored.
I spoke at length with Dick VanGrunsven about the proposals, and he said that the FAA had come through Van's Aircraft and run a test of the new checklist on the popular RV-7 quickbuild kit. It passed the 20percent fabrication level, but not by a lot. I asked if the RV-10, which is a more advanced kit, would pass and Dick said he didn't know; it hadn't been run through the same checklist. And as for the RV-12, it's difficult to say, but the high level of prefabrication seen on that kit would, near as I can tell, put it right on the edge.
On this issue of defining fabrication, the EAA has decided that it will fight the FAA on at least the requirement for a certain percentage. According to the EAA's Earl Lawrence, "EAA will be opposing the 20 percent fabrication requirement in favor of a simple majority portion of the tasks. EAA believes that there is just too much debate and opinion as to what is fabrication and what is assembly, what is the definition of the two etc. for builders to wade through all of this." The EAA is going to push the idea that "a task is a task is a task," which is how the previous set of rules were laid out. If a builder did a "task," say, build a rib, he simultaneously received credit for fabrication and assembly, even if the vast majority of the true effort was assembly.
In order to define who did what, the FAA has created Figure 9-3: Amateur-Built Fabrication and Assembly Checklist, which consists of 187 tasks and breaks them down. A column is used to define what has been done by the manufacturer, what was done by commercial assistance, what was assembled by the builder and what was fabricated by the builder. In a stark turnaround from previous indication, where the FAA opposed the idea of multiple credit among various entities for a specific task, the new checklist allows the builder to define, by 10percent increments, who did what. For example, Task 1 is "fabricate longitudinal members."
The maximum value for any line is 1, so the manufacturer might be listed as 0.5 and the builder 0.5, if he fabricated half of the longitudinal members. But what is half? How do you define it? By steps in the process? Time? Effort? It takes an automated stamping machine about a second to pound out a wingrib, but it could take a builder days to complete the same task by hand. (And do I have to point out that the professionally manufactured rib, with its locating holes, is almost certainly a better, more consistent part than one hammered on a workbench next to the washer and dryer by an amateur builder?) More troubling is that some major components are now on that list. For example, one line says "Fabricate engine propeller." Assuming the builder did not create his own propeller, that line scores a 1.0 for the Manufacturer/Kit/Part/Component line, which takes away a point from his own participation. In the past, purchasing such critical items as the propeller didn't count for or against the builder, or even factor into the computations determining major portion. Now the prop is joined by such things as the engine mount and exhaust system, which, if the builder does not fabricate (presumably from "raw materials") counts against his efforts. Does the FAA really want builders welding their own exhaust systems?
This Fabrication and Assembly Checklist continues down to a tally chart at the end, where the points are supposed to add up and create percentages of the effort. Given that the manufacturer can have only 49percent, maximum involvement in the basic structure of the airplane, the total remaining assembly and fabrication columns must add up to 51percent. And the fabrication column alone must be 20percent or more. If it's not, the FAA is supposed to reject the application.
Commercial assistance is next on the list. Back to that form. The column next to Manufacturer is Commercial Assistance. Any commercial assistance is deducted from the manufacturer's score; as it's written, the builder gets NO credit for any commercial assistance, even if he is intimately involved during that time. Worse than that, the ability for builders to get credit for educational assistance has been removed.
And while the new rules continue to leave overall construction of the engine, avionics, interior (and painting) outside the realm of the checklist, a few items have been snuck in. For example, the builder has to "fabricate instrument panel." By placing this item on the task list, it removes it from the free category and requires the builder to specify how much was done by the kit maker, how much by himself, and how much by commercial assistance. If, for example, the kit he's working from has a 49percent completion rate, and the builder honestly admits that his panel was professionally built, that line becomes a 1.0 under Commercial Assistance, and the airplane is no longer eligible.
Potentially the worst aspect of these new rules is the strain it puts on the DARs, or designated airworthiness representatives, who are the foot soldiers for the FAA in the Experimental world. These independent inspectors, who regularly (and rightly) charge a fee to "sign off" on Experimentals, are going to be put to a massive amount of work and responsibility under the new rules. In many places, the new draft documents refer to the FAA as making a determination, but you can read that as DAR. In many parts of the country, FAA inspectors outright refuse to come and inspect Experimental/Amateur- Built aircraft, citing workload.
What happens in the next few weeks-and just how the FAA responds to what should be a torrent of negative feedback from the builder community, which will be incredibly hard done by these changes if they go through as written-will be interesting to watch. The EAA's responses have been measured, careful and much calmer than I could manage, but that's why I'm not in government affairs. Builders need to speak up and be counted, we need to be outraged by the confusing, contradictory and utterly unnecessary new requirements that, as I said at the outset, do absolutely nothing to improve safety or help builders complete better aircraft. It's long been supposed that the FAA is out of the business of encouraging safety and is now entrenched in pure bureaucracy.
These draft Advisory Circulars prove it.


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Meek Mill Responds To Cassidy! "When Somebody Runs Up On You & Punches You In The Mouth Then Ima Be The Bad Guy... I Just Came From NC"
Go to HipHopSince1987.com for full interview
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New York Jets quarterback Mark Sanchez expressed hope recently that he'd soon be ready to play again, but those plans may have to be put on hold because his injured throwing shoulder eventually may require surgery.
ESPN reported late Wednesday night that Sanchez, who had seen noted orthopedic surgeon James Andrews earlier in the day to seek a second opinion, is likely to have surgery after Andrews confirmed he has a labral tear in his shoulder.
However, two people with knowledge of the situation said surgery is not an immediate option, although Sanchez might end up needing to have the shoulder repaired if he is unable to rehab sufficiently to resume playing. The plan at this point is for Sanchez to continue rehabbing to see if he can recover in time to return this season.
The team has given no updates on Sanchez since the injury occurred in a preseason game against the Giants last month, other than to say the quarterback is "day to day."
Sanchez confirmed Tuesday that he planned to get a second opinion, and also said he might seek further opinions. It is possible Sanchez will continue to rehab the injury in hopes of playing this season, although the situation remains uncertain.
Sanchez was injured on a hard hit just after throwing a pass late in the fourth quarter of the Jets' preseason game against the Giants on Aug. 24.
Sanchez appeared surprised to be going into the game, and hastily warmed up on the sideline during a television timeout. He was sacked on his first play from scrimmage, and suffered the injury later in the game.
Coach Rex Ryan was heavily criticized for putting Sanchez into the game when mostly second- and third-string players were in the lineup. Rookie Geno Smith had thrown three interceptions and took a safety during the first three quarters, meaning there was a good chance Sanchez would have been the starting quarterback for the regular-season opener.
The New Orleans Saints signed defensive end Jay Richardson, bolstering their defensive line after Tyrunn Walker suffered a knee injury in Week 1. The club waived receiver Andy Tanner to make room for Richardson. Richardson was among New Orleans' final cuts of the preseason. ... The New York Giants were awarded linebacker Allen Bradford off waivers and placed linebacker Dan Connor on injured reserve because a neck problem. Bradford was released by the Seattle Seahawks on Wednesday. Connor was signed by the Giants as a free agent in the off-season. The former Dallas Cowboy he suffered a stinger in the preseason finale against New England and reinjured it on Sunday in the season-opening loss to Dallas. ... Tampa Bay quarterback Josh Freeman missed a meeting for a team photo, but he said it was an isolated incident that hasn't been a distraction for the Buccaneers. The fifth-year pro said he overslept and did not show up on time for an early morning photo shoot on Labor Day. Later, he was not selected as a team captain. He said he doesn't feel the vote was related to the unexcused absence.
Seahawks fans at Sunday's game in Seattle against the San Francisco 49ers will attempt to break the Guinness World Records mark for loudest stadium or, officially, "loudest crowd roar at a sports stadium." The current mark, 131.76 decibels, was set at a soccer game in Turkey in 2011.


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|Defiant Boyz
Short review: Rough and ready, raw and amateur boys from the streets come together to make hardcore videos that you won't see anywhere else. You get to know these guys through their interviews, you get the cumshots singled out, you get plenty of original action and solos and you get a new piece of content every single day. It's a great collection of exclusive amateur content.
Content Amount: The members' area plays hosts to 690 videos arranged in three categories ? run times vary from 10 minutes to 20 or so and there are three viewing choices. Each movie has around 50 screen caps and there are 56 compilation galleries too.


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Replay – God's Views on Political News – LIVE with Co-hosts Susan Knowles and Bill Cloud on Tuesday, March 21, 2017 at 10amPT/1pmET
We had a couple of technical issues today. We're still working things out. Thanks for your patience.
Join Co-hosts SUSAN KNOWLES AND BILL CLOUD as we examine what's really happening today in politics and the news based upon what God said would be occurring in His own words in the Bible.
Join us for a LIVE VIDEO chat every Tuesday at 10amPT/1pmET where you will be able to ask questions and weigh in on topics of discussion.
All you need to do is follow the link. Once there, send a request to join the group page, Stand For Truth Radio with Susan Knowles. You can also click on the show Logo to be taken directly to the group. Then send a request to join.
Each week we'll take your questions LIVE during our discussion and hopefully bring you some clarity on what is happening from a Biblical perspective as well.
It will be a fascinating hour delving into God's Word and understanding that most of what we are witnessing in news and politics today has more to do with a spiritual battle than anything else.
Bill Cloud was raised in a traditional Christian home in South Georgia. After being born again, Bill immediately developed a hunger for the Word of God and in particular the Hebraic perspective of the Bible.
Bill began studying Hebrew under the tutelage of a local rabbi and has spent many hours studying, not only the Hebrew text, but the Hebraic roots of Christianity as well. This research has been rewarded with a keen insight into Biblical Judaism and its relationship to Christianity.
For five years, Bill and his wife Beth served as Youth Pastors in Central Florida. For over three years, Bill served as chief researcher, writer and Publications Director for Perry Stone and Voice of Evangelism Ministries.
In May 2000, Bill and his wife, Beth, founded Shoreshim (Hebrew word for "roots") Ministries.
Bill is a featured speaker in venues throughout the country and has appeared with notable teachers such as Jonathan Cahn, Perry Stone, Mark Biltz, Hal Lindsay, John Hagee and Chuck Missler. He has also made several appearances on a variety of television broadcasts seen on TBN, Daystar, and Inspiration. Bill and his family reside in Cleveland, Tennessee.
Susan Knowles is a licensed psychotherapist, former practicing Family Law attorney, online conservative radio talk show personality and producer at Stand For Truth Radio.
She has appeared as a guest on The Glenn Beck Show, The Pat & Stu Show, The Doc Thompson Show and The Rick Amato Show on One America News Network.
Susan has also been a frequent guest on The Morning Blaze with Doc Thompson. In addition, she has made guest appearances on AM 760 KFMB, 600 KOGO News Radio San Diego, 106.7 WYAY FM in Atlanta, News Radio 610 WIOD in Miami, Fla. and Overnight America with Jon Grayson.
Susan is also a former Contributor to TheBlaze.
© 2017, admin. The Logo and Photos (by Susan Knowles) are protected by U.S. Copyright Laws, and are not to be downloaded or reproduced in any way without the written permission of Susan J. Knowles. Copyright 2014 Susan J. Knowles All Rights Reserved.


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Washington Huskies blogger and NWSB Managing Editor Q tells us the game tonight vs. Seattle U Redhawks is the final non-conference game of the schedule for the Huskies, who have won only once on the road but who have been powerful at home at 8-1. Austin Seferian-Jenkins a tight end on the UW football team, practiced with the Huskies basketball team Monday. Tony Wroten is second in the conference at scoring.
Seattle U vs. Washington College Hoops Preview
January 10, 2012 By


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Grand Theft Auto IV Walkthrough
|Hostile Negotiation (cont.)
The second floor is no friendlier than the first floor, and making matters worse, there's no center to the floor, so enemies are hiding along well-covered areas on the perimeter. Hopefully you were able to thin the enemy ranks here from the floor below, but chances are you're still going to be dealing with a substantial enemy force. It's vital that you grab any dropped weapons from dead foes to constantly replenish your ammunition, because you're going to be going through a lot of ammo here. Otherwise, you'll want to clear the second floor in much the same way as you cleared the first. When the coast is clear, it's time to head up to the third floor.
By now, Niko's already explosive anger in this situation has reached its crescendo. Screaming and promising revenge, you're nearing the location of where Roman is being held. In fact, you may even start hearing screams from him. Keep a keen eye on the catwalks around you, especially on a huge metallic beam where three enemies will covertly fire upon you from. Then, work your way towards the office where Roman is being held when the coast is clear. It's time to save Niko's cousin from the ultimate danger.
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An Asheville police officer who died Tuesday after his cruiser plunged off a bridge was formerly a Camp Lejeune Marine.
An Asheville police officer who died Tuesday after his cruiser plunged off a bridge was formerly a Camp Lejeune Marine.
Asheville Police Chief William Anderson said Officer Robert Bingaman died when his car ran off a bridge on Interstate 240 around 1 p.m. The car landed along Riverside Drive.
Leaving active duty on Jan. 1, 2000 as a sergeant, Bingaman was a mechanic stationed with 2nd Battalion, 2nd Marines aboard Camp Lejeune, according to Marine officials.
Bingaman was transported to Mission Hospital and was pronounced dead shortly after, officials said.
There was no one else in the cruiser and no one else was hurt. Anderson said he did not believe any other vehicles were involved, but could not say whether Bingaman was in pursuit or responding to another accident at the time.
�He was a great guy, did his job,� Anderson said. �He was like many of the men and women with the APD. He came to work, did his job and did it well.�
Bingaman was 37 and had been with the Asheville Police Department for six years.
Firefighters said it took some time to stabilize the police car, and they had to strap the back end of the vehicle to a bridge piling.
Ken Wilson, Division 13 Operations Engineer, told the Asheville Citizen-Times that the N.C. Department of Transportation will review the wreck to see if any structural changes should be made to the bridge�s guardrails. He could not immediately say what kind of impact the rails were designed to withstand.
Wilson said he was not aware of a car going off the bridge in his 29 years on the job in Asheville.
The Associated Press contributed to this report.


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FCS II Performer GF Quad Rears Set
With a balance of speed, flow & response the FCS II Performer GF Quad Rears Set excels in all conditions. An all-around fin designed for surfers wanting a combination of speed and maneuverability with flow between turns yet still perfectly reliable for a range of surfers, conditions and board types. This well proportioned template is made with Inside Foil Technology (IFT) delivering a balance of drive, pivot and hold.
- Size: Medium (65Kg - 80 Kg)
- Fins in set: 2
- Ideal Conditions: A wide range of conditions from beach breaks to point breaks.
- Board Types: Recommended for all board types. *Please Note: this fin is designed to be used exclusively with the FCS II Fin System, and will not fit in the traditional FCS Dual Plug System.
- Material: Glass Flex has been formulated to replicate the flex and memory properties of hand layed fiberglass. It's advantages over other composite fin materials include stiffness, a more positive flex pattern (nice tip flex, little base flex) and remarkable flex memory. The precision of the injection moulding process ensures the highest accuracy in geometry in each fin produced.
Tech Specs
- Base: 4.09" / 104mm
- Depth: 4.26" / 108mm
- Area: 12.63"² / 8150mm²
- Sweep: 32.4º
- Foil: 80/20
***Exclusively for the FCS II Fin System; will not fit in the traditional FCS Dual Plug System***
The FCS II system has been designed to perform at the highest level by seamlessly connecting 3 essential elements in surfing; the surfer, the surfboard and the fins. When paired with fins from the new FCS II Essential Series, it's now possible to install and remove your fins in seconds, without the need for any screws or tools.
What you'll find when you ride the new FCS II system is more speed, more drive, more acceleration, and most importantly more response from your board. This equates to better surfing, and you'll be in the line up faster.
Our team riders have given the new FCS II system their personal tick of approval, which is validation from the best surfers on the planet.
- Keyless: Efficient keyless system for quick fin installation and release.
- Flush Leading Edge: Recessed leading edge with flush base connection improves water flow.
- Backward Compatible: Grub screws can be inserted to accept your existing FCS fins.
- Mechanism: Rotating Barrel: Self lubricating, wear resistant barrel locks the fin into the plug.
- Mechanism: Titanium Rod: Aerospace grade titanium rod applies lateral pressure to the fin tab.
- Honeycomb Construction: Lightweight composite frame encapsulated by high density foam reduces weight and maintains tail flex.
Write Your Own Review
We understand that when purchasing gifts, returns and exchanges can be necessary, which is why for the Holidays we are extending our Return Policy so that anything purchased as a gift this Holiday Season is eligible to be returned by the end of January. If you are not 100% satisfied with your product you may return it for a full refund, or exchange by the end of the month of January 2019.
Please make sure your wetsuit fits before taking it in the water. We are not able to take returns or exchanges on used wetsuits.
Please reference our full Return Policy.


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DIY facial, deep cleansing, skin care
A Skin Recovery Mini-Facial: Scenario 2
Welcome to part two of my Bella mini-series on the mini-facial, where I'll detail specific fast skin recovery routines for those mornings where a face wash just isn't enough. Sometimes your skin needs a little extra boost before you face the day, and we all know trying to mask a skin problem with makeup alone can make it worse. So, check out my tips for righting what went wrong overnight.
Scenario 2: Monday night is Booty-Shakin' 90s Karaoke Night at your favorite local watering hole, and you passed out with a face full of glitter. When you catch yourself in the mirror in the morning, you realize it's a day when Cetaphil just won't cut it.
Here's what to do:
- Remove all the makeup with a cleansing oil, like DHC Deep Cleansing Oil ($11). The oil attracts the oil from on your skin, whether it's from makeup or your pores.
- Take off any eye makeup that's left with eye makeup remover and cotton balls.
- Wash your face with an exfoliating cleanser. Try Neutrogena Deep Clean Gentle Scrub ($5.84).
- Follow by dabbing on a gentle toner, like Kiehl's Cucumber Herbal Alcohol-Free Toner ($10).
- Apply a light moisturizer and eye cream. Put on makeup as usual — but you may want to skip the glitter this time.


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Everyone makes mistakes with money. We don't save enough, or we spend too much on something frivolous. We sell shares in a stock too soon or not soon enough.
"But there are also financial concerns that are unique to different stages of life," says Joel Ohman, CFP and founder of InsuranceProviders.com. Avoiding them as you go along can save you a lot of stress (and money!) both now and in your next stage of life.
As you maneuver through life's ups and downs, here are the slip-ups to watch out for in each decade.
Watch video: The worst mistakes you can make financially in your 20s, 30s and 40s


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RIO DE JANEIRO (AFP) - About 100,000 people turned out Friday in Brazil for the start of the world's biggest music festival, Rock in Rio, featuring an all-star line-up including Rihanna, Katy Perry and Coldplay.
Felipe Dana / AP
Fans watch American hard rock band Stone Sour perform at the Rock in Rio music festival in Rio de Janeiro, Brazil, Saturday Sept. 24, 2011.
The event is expected to attract 700,000 people over its week-long run, with around 100,000 a day turning out to see some of the biggest names in pop and rock belting out tunes on Rio de Janeiro's shoreline. The mega-show — sold out to ticket-holders paying from $50-100 — is taking place in the "City of Rock", a specially built venue on the site of what will be the future Olympic Village when Rio hosts the 2016 Summer Games.
Felipe Dana / AP
Gary Lightbody of Northern Ireland's alternative rock band Snow Patrol performs during the Rock in Rio music festival in Rio de Janeiro, Brazil, Saturday Sept. 24, 2011.
"Hello Rio!" Perry screamed to the delight of the fans after launching her set with her mega-hit "Teenage Dream." The US pop princess took the stage after several local acts and a fireworks display to kick off the night.
Elton John and Rihanna also performed on the event's opening night.
Felipe Dana / AP
A fan listens to the performance of jazz bassist and singer Esperanza Spalding at the Rock in Rio music festival in Rio de Janeiro, Brazil, Saturday Sept. 24, 2011. The festival, which runs through Oct. 2, includes performances by Katy Perry, Rihanna, Stevie Wonder, Red Hot Chili Peppers, Metallica, Guns N' Roses and Coldplay.
Other artists to follow later in the week include Lenny Kravitz, Stevie Wonder, the Red Hot Chili Peppers, Jamiroquai, Metallica, Maroon 5, Guns N' Roses, and top Brazilian singers such as Ivete Sangalo."Rock in Rio is to Brazil what Woodstock was to the world," one of the organizers, Roberta Medina, said.
Buda Mendes / Getty Images
Singer Rihanna performs on stage during a concert in the Rock in Rio Festival on September 23, 2011 in Rio de Janeiro, Brazil.
While still by far the biggest event of its kind on the planet, the size of this year's Rock in Rio is half that of its first edition in 1985, when a staggering 1.4 million people saw AC/DC, Iron Maiden, Rod Stewart and — to great enthusiasm — Queen.
A video of Queen performing "Love of My Life" in 1985 was shown at the start of Friday's concerts, earning an ovation from the crowd.
The second festival, in 1991, filled Rio's famed Maracana football stadium with a total audience of 700,000 people and 44 bands. The last one held in Rio, in 2001, attracted 1.2 million people.
Buda Mendes/ Getty Images
Singer Elton John performs on stage during a concert in the Rock in Rio Festival on September 23, 2011 in Rio de Janeiro, Brazil. Rock in Rio Festival comes back to Brazil after ten years.
Following the huge initial success, Portugal and Spain have also held festivals called Rock in Rio since 2004.
Rio's organizers plan to hold more editions closer together in the future, already confirming Rock in Rio festivals for 2013 and 2015.
"I came more for my daughters, who love Rihanna and Katy Perry," said 38-year-old Juliana Favero. She said she would be back in a week's time to hear Kravitz and Sangalo.
Stars turning up to perform were making the most of Rio's sunny beaches and effervescent nightlife.
Rihanna, 23, and Perry, 27, were spotted out Thursday night in one of the city's upmarket nightclubs. Rihanna has been in Brazil since mid-September, doing two other shows before joining the opening line-up at Rock in Rio.
Antonio Lacerda / EPA
One of a mechanical attractions in the City of Rock where thousands of people participate in the inauguration of the Festival Rock in Rio de Janeiro, Brazil, 23 September 2011. The official opening was marked by the high temperatures registered in that city.
According to Rio's tourism officials, the week of concerts is expected to generate $450 million for the city and create 10,000 jobs, directly and indirectly.
The "City of Rock" was inspired by the US city of New Orleans and features 20 bars and restaurants, 50 shops and various little musical and performance events. It also has a roller-coaster and a giant Ferris wheel.


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Marie-Claude Cadieux – New board member & Dog walking program coordinator
As many people may know the Montreal SPCA has had a number of problems over the past several years. Recent media stories have highlighted past and current problems and …
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