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Walking Basics
Before you start your walking program, the President's Council on Physical Fitness and Sports recommends following a few basic principles that will help keep you safe and comfortable:
- If you have a health condition or have not done any regular physical activity for a long time (men over 40, women over 50), talk with your doctor before starting any new exercise program.
- Choose comfortable, supportive shoes, such as running, walking, or cross training shoes, or light hiking boots.
- If you're going for a longer walk, warm up with stretching exercises and include a cool-down period to reduce stress on your heart and muscles.
- Maintain a brisk pace. You should work hard to keep up your pace but still be able to talk while walking.
- Practice correct posture — head upright, arms bent at the elbow and swinging as you stride.
- Drink plenty of water before, during and after walking to cool working muscles and keep your body hydrated.
Starting the WalkingWorks Program
The U.S. Surgeon General reports that a minimum of 30 minutes of moderate physical activity, such as brisk walking, on most days of the week can produce long-term health benefits. The President's Council on Physical Fitness and Sports recommends at least 30 minutes a day, on five or more days a week, or 10,000 steps daily, measured by a pedometer. WalkingWorks is designed for everyone, so even if you have a chronic health condition or are seriously overweight, or if you are already in great shape, you will learn how to set a goal that makes sense for you.
While 10,000 steps may seem like a lot, you're probably walking more than you think. And by making simple choices like taking the stairs instead of the elevator, walking to the store instead of driving, parking at the back of the parking lot instead of the front — you'll be surprised at how quickly the steps add up. Add 30 to 60 minutes of brisk-paced walking a day and you're there!
On this Web site, you'll find everything you need to start a regular walking routine — no matter what your fitness level. All you really need is a good pair of shoes.
Your WalkingWorks Plan
To avoid injury, consider starting out slowly. Unless you are already walking a lot, it
may take a while before you reach the 10,000 steps goal. Follow these steps to establish your individual goal and shape your program:
- BASELINE. There are two ways to track your progress, either by tracking time or steps. If you are using a pedometer, count your steps for seven days; if you don't have a pedometer, follow the recommendations of the President's Council on Physical Fitness and Sports — begin with 30 minutes of brisk-paced walking at least five days each week. Keep a log to track the amount of daily walking activity you are currently doing. This will establish your baseline. Include all of your normal walking activities, such as walking up the stairs at home, walking to work, etc. At the end of each day, tally your total steps in the walking log. If you are not using a pedometer, keep track of the minutes you spend walking and apply the same principle with steps.
- BENCHMARK. Your benchmark is the highest number of steps or minutes you walked on any given day while establishing your baseline the first week. Use that number as your daily goal for the second and third weeks. Log your daily walks, and at the end of the third week, review your log. If you averaged your goal, add another 500 steps or several more minutes to your daily goal for the fourth and fifth weeks.
- BUILD. At the end of each 2-week period, try to add 500 steps or several more minutes to your walking goal. If you had difficulty reaching your goal, walk at the same level until you build enough endurance to increase your target. Continue to log your activity to prevent slipping back or dropping out. If you find yourself falling behind your average daily goal, try not to become discouraged. To maintain your motivation, keep logging your progress and stay with the same number of steps or minutes instead of increasing your target.
Keep in mind that 10,000 steps may not be a realistic goal for everyone. If you are very overweight or have other chronic health problems, talk with your doctor to determine a goal that may be more appropriate.
Is 10,000 Steps Too Few for You?
For some people, 10,000 steps are too few to meet ultimate health or weight loss goals. For example, individuals who are already walking 7,000 or 8,000 steps per day may not get enough benefit from increasing to just 10,000. If this applies to you, ultimately aim to add a total of 7,600 steps to your current daily total, adding 500 steps every two weeks as indicated in the plan. You can also add hills, stairs, or arm weights to your routine, to make your walks more challenging.


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Your Life >> Browse Articles >> Health + Wellness
Protect Yourself: Prevent the 3 Phases of a Physical Attack
Kelly Rudolph | Excelle
February 18, 2009
When we see crime stories on the news or hear about a physical attack of someone we know, we usually just focus on one phase — the attack itself. There are, however, always three phases to each attack, whether the violation is verbal, mental, emotional or physical. It is important to know that the majority of attacks can be avoided or stopped during each phase.
Phase 1: Victim Selection
This is where someone who needs a power-fix (attacker mindset) is sizing people up to find the weakest, most easily controllable person.
Phase 2: Approach
In this phase, the attacker (whether verbal, mental, emotional or physical) gets close enough to attack; in essence, sets the stage for his or her plan to work.
Phase 3: Physical Contact (or verbal, mental or emotional)
This is when the attack actually takes place — the part we focus on when we hear about it later.
Important to note:
• There are always red flags prior to an attack but most of them go unnoticed.
• There are simple ways to avoid being attacked but most people are disinterested until directly impacted by an attack.
• There are two plans in every attack: the plan of attack and the plan of escape. If the victim has not considered escape previously, he or she has predetermined the choice to play into the attacker's plan. The end of the attack marks the beginning of recovery for yet another survivor who didn't think ahead.
It is common to ignore that with which we are uncomfortable. It just might be that we focus only on the attack itself because to focus on the other phases would ultimately hand responsibility of our personal safety to us where it belongs…and that is most uncomfortable of all!
Bonus Safety Tip: Attackers can be male or female of any age; from very young children to the elderly. Discounting someone based on age or gender puts you in danger. Trust your gut feelings instead; they will always lead you the right way. Check out The Seven Deadly Personal Safety Mistakes and a sample Safety Quick Tip at PersonalSafetyTrainer.com.

subset: commoncrawl


text: When I was in my teens, I was heavily into skating. I had the usual mid-nineties set up. My dad, who was a surfer back in the 70s, said he used to skate. I let him have a go, and he'd always end up falling off. Typical old man, right? But I also had a 70s-style molded plastic board that someone had given to me. I couldn't skate it. Too small! But my dad jumped on and was suddenly a pro. Both he, and these old boards, gained cred with me that day. Penny Skateboards are simple, colourful boards that fit in a backpack and are easy to cruise on anywhere. Skip the longboards and give one of these a go as your cruiser of choice.


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Garlic has a pungent smell, and is good in certain dishes, but is there more too it? Why is garlic so often considered a great, healthy herb? Well, for one, it has the vital chemical compound allicin, which is a wonderful therapeutic ingredient with many medicinal qualities. The allicin compound contains sulfur, which gives the garlic its pungent savor and peculiar smell. The health benefits of garlic are innumerable. It helps fight heart ailments, fight cold, cough, and lowers blood pressure.
Garlic is the oldest known medicinal plant variety or spice in existence. Mankind recognized the curative qualities of this magic herb over 3,000 years ago. Sir Louis Pasteur, the scientist who discovered pasteurization, effectively utilized the anti-bacterial qualities of garlic all the way back in 1858.
World War I medical surgeons used the health benefits of garlic juice as an antiseptic for treating war wounds. Garlic contains useful minerals such as phosphorous, calcium and iron, as well as trace minerals like iodine, sulfur and chlorine, which are also present in the cloves. In terms of organic compounds, garlic is one of the rare sources of allicin, allisatin 1, and 2.
Diabetes: Diabetes can harm the kidneys, inhibit nervous system functions, cause heart disorders, and even lead to poor eyesight. The oil extracted from garlic may protect diabetic patients from these side effects.
High Cholesterol Levels: Of the two kinds of cholesterol –LDL and HDL, the former is bad for human health. Garlic, rich in the allicin compound, effectively prevents LDL cholesterol from oxidizing. All those who have high cholesterol levels should include garlic in their daily diet.
Hypertension: Garlic is an herbal ingredient for curing hypertension. When exposed to high levels of pressure, the allicin present in garlic relaxes the blood vessels. Garlic also fights against thrombosis by reducing platelet aggregation.
Eye Care: Garlic is rich in nutrients like Selenium, Quercetin and Vitamin C, all of which help treat eye infections and swelling.
Ear Aches: Garlic is commonly used for curing ear aches, as it has several antiviral, antifungal and antibiotic properties. Garlic oil can be made at home by squeezing the juice of garlic cloves and adding it to olive oil. The mixture should be kept at room temperature for a few days, but shouldn't be saved indefinitely, if made at home.
Intestinal Problems: Garlic clears up most intestinal problems like dysentery, diarrhea and colitis. Its role in dispelling worms is phenomenal. It does not affect the functioning of useful organisms in the intestine, which aid in digestion, but it does destroy the harmful bacteria present in the intestines.
Cold: Raw garlic is used to treat colds and coughs. At the very onset of a cold, you should eat at least two cloves of crushed garlic, which will thereby help in lessening the severity of your cold.
Infected Wounds: Garlic can be placed on infected wounds as an herbal treatment. It should be mixed with three drops of water, rather than using it in raw form, as the undiluted juice can irritate the skin.
Digestion: Daily inclusion of garlic in your diet aids in eliminating any digestive problems. Garlic assists in the normal functioning of the intestines for good digestion. Even swelling or irritation of the gastric canal may be rectified with garlic as a treatment.
Acne: Half the people in the world suffer from mild to severe forms of acne. Garlic may be used, along with other ingredients like honey, cream and turmeric, to treat acne scars and prevent the initial development of acne. Garlic acts as a cleanser and an antibiotic substance for soothing skin rashes.
Asthma: Boiled garlic cloves are wonderful as an alternative asthma treatment. Each night before going to sleep, a glass of milk with 3 boiled cloves of garlic can bring subsequent relief for patients with asthma. The asthma attacks may be brought under control by having crushed garlic cloves with malt vinegar as well.
Sexual Problems: Garlic has certain aphrodisiac properties, so this helpful herb can be utilized as an effectual sex rejuvenator. The health benefits of garlic are further known to enhance the libido of both men and women. People who overindulge in sexual activities should consume garlic in their diet or in supplemental form to protect themselves from nervous fatigue.
Cancer: The regular intake of garlic reduces the risk of colon, stomach and esophageal cancer. It aids in reducing the production of carcinogenic compounds, and also reduces the occurrence of tumors associated with breast cancer.
More Info on This Wonderful Herb
The health benefits of garlic were realized centuries ago by mankind. Garlic is very effective when eaten raw- either crushed or chopped. As little as one clove per day may bring vast improvement in your overall health. 2 to 3 cloves could prevent an attack of the common cold. Garlic used in cooking should be added last for more of a healthy impact. However, consuming too much garlic is also not very good as it may cause irritation in the digestive system. Garlic should be added as a part of a healthy normal diet, it does not need not be used as an alternative to anything. The only drawback is its pungent smell and taste that leaves bad breath, but other than that, garlic is a medicinal boon for mankind!


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|This document is available in three formats: this web page (for browsing content), PDF (comparable to original document formatting), and WordPerfect. To view the PDF you will need Acrobat Reader, which may be downloaded from the Adobe site. For an official signed copy, please contact the Antitrust Documents Group.
Alexandria Division
The United States of America and Defendant Air Van Lines International, Inc., d/b/a AVLC, a corporation organized and existing under the laws of the State of Alaska, and defendant's counsel, hereby enter into the following plea agreement pursuant to Fed. R. Crim. P. 11(a)(1) and 11(c)(1)(B).
1. Offense and Maximum Penalties
The defendant agrees to waive indictment and plead guilty to a criminal information charging the defendant with two counts of falsifying, concealing, and covering up by trick, scheme, and device a material fact regarding a matter within the jurisdiction of the Executive Branch of the United States Government, in violation of the 18 U.S.C. § 1001(a)(1). The defendant understands that the statutory maximum penalty which may be imposed upon conviction for each violation of 18 U.S.C. § 1001 is a fine equal to the greatest of:
In addition, the defendant understands that:
2. Factual Basis for the Plea
The defendant will plead guilty because the defendant is in fact guilty of the charged offenses. The defendant admits the facts set forth in the Statement of Facts filed with this plea agreement and agrees that those facts establish its guilt of the offenses charged beyond a reasonable doubt. In addition, this plea agreement and Statement of Facts, incorporated herein, together with the record that will be created by the United States and the defendant at the plea and sentencing hearings will provide sufficient information concerning the defendant, the crimes charged in this case, and the defendant's role in the crimes to enable the meaningful exercise of sentencing authority by the Court, as required under 18 U.S.C. § 3553.
3. Understanding of Rights; Assistance and Advice of Counsel
The defendant understands its rights:
The defendant is satisfied that its attorney has rendered effective assistance. The defendant understands that by entering into this agreement, it surrenders certain rights as provided in this agreement.
4. Role of the Court and the Probation Office
The defendant understands that the Court has jurisdiction and authority to impose any sentence within the statutory maximum described in Paragraph 1, and that the Court will determine the defendant's actual sentence in accordance with 18 U.S.C. § 3553(a). The defendant understands that the Court has not yet determined a sentence and that any estimate of the advisory sentencing range under the Sentencing Guidelines the defendant may have received from the defendant's counsel, the United States, or the Probation Office, is a prediction, not a promise, and is not binding on the United States, the Probation Office, or the Court. Additionally, pursuant to the Supreme Court's decision in United States v. Booker, 543 U.S. 220 (2005), the Court, after considering the factors set forth in 18 U.S.C. § 3553(a), may impose a sentence above or below the advisory sentencing range, subject only to review by higher courts for reasonableness. The United States makes no promise or representation concerning what sentence the defendant will receive, and the defendant cannot withdraw its guilty pleas based upon the actual sentence. Notwithstanding the foregoing, the parties agree that there exists no aggravating or mitigating circumstance of a kind, or to a degree, not adequately taken into consideration by the Sentencing Commission in formulating the Guidelines that should result in a sentence outside of the advisory Guidelines range. The parties agree not to seek or support any sentence outside of the advisory guideline range. The parties further agree that the recommended sentence is reasonable.
5. Waiver of Appeal, Collateral Attack, Statute of Limitations Defense, FOIA, and Privacy Act Rights
The defendant also understands that 18 U.S.C. § 3742 affords a defendant the right to appeal the sentence imposed. Nonetheless, the defendant knowingly waives the right to appeal its convictions and any sentence within the statutory maximum described above (or the manner in which that sentence was determined) on the grounds set forth in 18 U.S.C. § 3742 or on any ground whatsoever, in exchange for the concessions made by the United States in this plea agreement. This agreement does not affect the rights or obligations of the United States as set forth in 18 U.S.C. § 3742(b). The defendant also waives any objection or defense based on the United States charging as a single continuing scheme the multiple false statements and related conduct set forth in Count One and as a single continuing scheme the multiple false statements and related conduct set forth in Count Two. The defendant further waives its right to collaterally attack its guilty pleas and the sentence imposed by any means, on any ground. The defendant waives its right to assert the statute of limitations, 18 U.S.C. § 3282, as a defense to the charged crimes. The defendant also waives all rights, whether asserted directly or by a representative, to request or receive from any department or agency of the United States any records pertaining to the investigation or prosecution of this case, including without limitation any records that may be sought under the Freedom of Information Act, 5 U.S.C. § 552, or the Privacy Act, 5 U.S.C. § 552a.
6. Sentencing Agreement
Pursuant to Fed. R. Crim. P. 11(c)(1)(B), the United States and the defendant agree that the appropriate disposition of the charges are, and agree jointly to recommend that the Court impose, a sentence requiring the defendant to pay to the United States a total criminal fine of $143,040 for Counts One and Two, based on an agreed-upon total approximate pecuniary loss resulting from the offenses of $178,800 ($141,200 on Count One and $37,600 on Count Two), U.S.S.G. §§ 2B1.1 & 8C2.4(a)(3); a culpability score of 3; and an agreed-upon multiplier of 0.8, U.S.S.G. § 8C2.6. The United States and the defendant understand that the Court retains complete discretion to accept or reject the recommended sentence. The defendant understands that, as provided in Fed. R. Crim. P. 11(c)(3)(B), if the Court does not impose a sentence consistent with the recommendation contained in this plea agreement, it nevertheless has no right to withdraw its guilty pleas. The United States and the defendant agree to request jointly that the Court accept the defendant's guilty pleas and impose sentence on an expedited schedule, as early as the date of arraignment, based upon the record provided by the defendant and the United States pursuant to Fed. R. Crim. P. 32(c)(1)(A)(ii) and U.S.S.G. § 6A1.1. The Court's denial of the request to impose sentence on an expedited schedule will not void this plea agreement.
7. Administrative Action
The defendant understands that it may be subject to administrative action by federal or state agencies other than the United States Department of Justice, Antitrust Division, based upon the convictions resulting from this plea agreement, and that this plea agreement in no way controls what action, if any, other agencies may take. The United States agrees, however, that, if requested, it will advise the appropriate officials of any governmental agency considering such administrative action of the fact, manner, and extent of the cooperation of the defendant as a matter for that agency to consider before determining what administrative action, if any, to take.
8. Special Assessment
Before sentencing in this case, the defendant agrees to pay a mandatory special assessment of four hundred dollars ($400.00) on each count pursuant to 18 U.S.C. § 3013(a)(2)(B), in addition to any fine imposed.
9. Payment of Monetary Penalties
The defendant understands and agrees that, pursuant to 18 U.S.C. § 3612(f), whatever monetary penalties are imposed by the Court will be due and payable within fifteen (15) days after the imposition of sentence and subject thereafter to immediate enforcement by the United States as provided in 18 U.S.C. §§ 3612-13. Furthermore, the defendant agrees to provide all of its financial information to the United States and the Probation Office and, if requested, to participate in a pre-sentencing debtor's examination. If the Court imposes a schedule of payments, the defendant understands that the schedule of payments is merely a minimum schedule of payments and not the only method, nor a limitation on the methods, available to the United States to enforce the judgment.
10. Immunity from Further Prosecution
Upon acceptance of the guilty pleas called for by this plea agreement and the imposition of sentence, and subject to the cooperation requirements of Paragraph 11 below, the United States agrees that it will not bring further criminal charges against the defendant or any of the defendant's current or former officers, directors, and employees for any act or offense committed before the date of this plea agreement that was undertaken in furtherance of any scheme or act intended to defraud the United States of its right to the honest administration of the Department of Defense's International Through Government Bill of Lading ("ITGBL") program through the submission of any false certification of independent pricing. With respect to current and former officers, directors, and employees, this nonprosecution agreement applies to them only for acts committed while acting as an officer, director, or employee of the defendant. The nonprosecution terms of this paragraph do not apply to civil matters of any kind, to any violation of the federal tax or securities laws, or to any crime of violence.
11. Cooperation Requirements
The defendant agrees to cooperate fully and truthfully with the United States in the prosecution of this case, the current federal investigation of violations of federal antitrust and related criminal laws involving the transportation of military household goods, any other federal investigation resulting therefrom, and any litigation or other proceedings arising or resulting from any such investigation to which the United States is a party ("Federal Proceedings"). The ongoing, full, and truthful cooperation of the defendant shall include, but not be limited to:
Defendant is further hereby on notice that it may not violate any federal, state, or local criminal law while cooperating with the United States. Nothing in this agreement places any obligation on the United States to seek the defendant's cooperation or assistance.
12. Use of Information Provided by Defendant Under this Agreement
Pursuant to Section 1B1.8 of the Sentencing Guidelines, no truthful information that the defendant provides pursuant to this agreement will be used to enhance the defendant's Guidelines range. The United States will bring this plea agreement and the full extent of the defendant's cooperation to the attention of other prosecuting offices if requested. Nothing in this plea agreement, however, restricts the Court's or Probation Office's access to information and records in the possession of the United States. Furthermore, nothing in this agreement prevents the government in any way from prosecuting the defendant should the defendant provide false, untruthful, or perjurious information or testimony.
13. Defendant Must Provide Full, Complete, and Truthful Cooperation
This plea agreement is not conditioned upon charges being brought against any other entity or the result of any other proceeding against any other entity. This plea agreement is not conditioned upon any outcome in any pending investigation. This plea agreement is not conditioned upon any result in any future prosecution which may occur because of the defendant's cooperation. This plea agreement is not conditioned upon any result in any future grand jury presentation or trial involving charges resulting from this investigation. This plea agreement is, however, conditioned upon the defendant providing full, complete, and truthful cooperation.
14. Breach of the Plea Agreement and Remedies
The defendant agrees that, should the United States determine in good faith, during the period that any Federal Proceeding is pending, that the defendant has failed to provide full and truthful cooperation, as described in Paragraphs 11 and 13 of this plea agreement, or has otherwise violated any provision of this plea agreement, the United States will notify counsel for the defendant in writing, by personal or overnight delivery or facsimile transmission, and may also notify counsel by telephone of its intention to void any of its obligations under this plea agreement (except its obligations under this paragraph), and the defendant shall be subject to prosecution for any federal crime of which the United States has knowledge including, but not limited to, the substantive offenses relating to the investigation resulting in this plea agreement. The defendant agrees that, in the event that the United States is released from its obligations under this plea agreement and brings criminal charges against it for any offense referred to in Paragraph 10 of this plea agreement, the statute of limitations period for such offense will be tolled for the period between the date of the signing of this plea agreement and six (6) months after the date the United States gave notice of its intent to void its obligations under this plea agreement.
The defendant understands and agrees that in any further prosecution of it resulting from the release of the United States from its obligations under this plea agreement, because of the defendant's violation of the plea agreement, any documents, statements, information, testimony, or evidence provided by the defendant, or by any current or former directors, officers, or employees of the defendant, to attorneys or agents of the United States, federal grand juries, or courts, and any leads derived therefrom, may be used against the defendant in any such further prosecution. The defendant unconditionally waives its right to challenge the use of such evidence in any such further prosecution, notwithstanding the protections of Fed. R. Evid. 410.
15. Nature of the Agreement and Modifications
This written agreement constitutes the complete plea agreement between the United States, the defendant, and the defendant's counsel. The defendant and its counsel acknowledge that no threats, promises, or representations have been made, nor agreements reached, other than those set forth in writing in this plea agreement, to cause the defendant to plead guilty. Any modification of this plea agreement shall be valid only as set forth in writing in a supplemental or revised plea agreement signed by all parties. The undersigned corporate representative is authorized to enter this plea agreement on behalf of the defendant as evidenced by the Resolution of the Board of Directors of the defendant attached to, and incorporated by reference in, this plea agreement. The undersigned attorneys for the United States have been authorized by the Attorney General of the United States to enter this plea agreement on behalf of the United States. A facsimile signature shall be deemed an original signature for the purpose of executing this plea agreement. Multiple signature pages are authorized for the purpose of executing this plea agreement.
Defendant's Representative's Signature: As corporate representative for defendant Air Van Lines International, Inc., I have consulted with counsel for the corporation and fully understand all rights of the defendant with respect to the pending Criminal Information. Further, I fully understand all rights with respect to 18 U.S.C. § 3553 and the provisions of the Sentencing Guidelines Manual that may apply in this case. I have read this plea agreement and carefully reviewed every part of it with counsel for the defendant. I understand this agreement and voluntarily accept it on behalf of the defendant.
Defense Counsel's Signature: I am counsel for defendant Air Van Lines International, Inc. in this case. I have fully explained to the defendant its rights with respect to the pending Criminal Information. I have reviewed 18 U.S.C. § 3553 and the Sentencing Guidelines Manual, and have fully explained to the defendant the provisions that may apply in this case. I have carefully reviewed every part of this plea agreement with the defendant's Board of Directors and with the corporate representative of the defendant, Steven M. Galvagno. To my knowledge, the defendant's decision to enter into this agreement, to accept benefits under the agreement, and to be bound by certain obligations under the agreement are informed and voluntary decisions.


text: Very lovely PRADA chocolate bag made of split leather with rivets on the entire bag except for the bottom. shipped with dust bag and original PRADA authenticity card. There is a small padlock on the bottom left of the bag with keys hooked to the handle at the bottom of the bog. One central pocket with one small side zip pocket. As so often is the case, an impulse buy that was worn one time.


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Em/G D6 Cm7 [B7-9] B7 "The problem is all inside your head," she said to me Em D#dim7 Gm9+5 B+ "the answer is easy if you take it logic'lly. Em D6 Cm7 [B7-9] I'm here to help you if you're struggling to be free; there mB7ust be Emfifty Am7ways to leave your Emlover." Em/G D6 Cm7 [B7-9] B7 She said, "It's really not my habit to intrude; Em D#dim7 Gm9+5 B+ I hope my meaning won't be lost or misconstrued. Em D6 Cm7 [B7-9] But I'll repeat myself at the risk of being crude; there mB7ust be Emfifty Am7ways to leave your Emlover." Emfifty Am7ways to leave your Emlover." Just slip out the Gback, Jack. Make a new B♭6plan, Stan; You don't need to be C7coy, Roy, just get yourself Gfree. (on repeat: Just listen to me) Hop on the Gbus, Gus; You don't need to disB♭6cuss much; Just drop off the C7key, Lee. and get yourself fGree. REPEAT CHORUS Second verse: She said, "It grieves me now to see you in such pain; I wish there was somethin' I could do to make you smile again." I said, "I appreciate that, and could you please explain about the fifty ways?" She said, "Why don't we both just sleep on it tonight; I'm sure in the morning you'll begin to see the light." And then she kissed me and I realized she probably was right; there must be fifty ways to leave your lover, fifty ways to leave your lover." REPEAT CHORUS twice. Chords: (by request) [B7-9] x24222 GM9+5 320203 <-- I don't have a guitar around right now, is this possible? B+ xx1004 Hope these help, and I hope they're right! Some of them are just plain bizarre, so your guess is probably as good as mine. Happy fingering!Standard guitar tuning:EADGBENo capo
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Dress: Top Shop
Jacket: J. Crew
Over-the-Knee Socks: Forever 21
Heels: Seychelles
Still not quite autumn yet here, but it is getting colder a tiny bit. Glad at this fact, I've got some cute new fall clothes I'm ready to break out. But alas, settled on this little number up above. I was a bit in the Christmas mood, I suppose, because this dress clearly yells holidays. Too bad it's only September! I also stole these socks from my sister's closet (thanks meghan!) and really love them with the black heels. It reminds me of the thigh high boots that Rachel Zoe always wears (except like 0.1% of the price..) and I've got a few more outfits under my sleeve that I'm excited to put together with these two. The coat is an old favourite (also stolen from my sister's closet, thanks again!) and I always seem to wear it if I don't know what else to wear. Berry is really big this season, as is this green so I thought this was a perfect outfit for autumn.
I'm really excited about all of the fashion shows going on this week and last (i.e. NYFW and LFW) and am dying over the new trends (beauty included). Excited to work with them in S/S 13! What shows have been your favourite and which trends are you excited for?


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R&D tax relief: examining a claim: risks
In examining returns that contain claims to R&D tax relief or payable tax credits it is still necessary to carry out a risk assessment process. There are some risk factors that are of particular relevance when considering the R&D claim whether made in a return or otherwise:
- If there is no analysis of how the relief shown has been arrived at it is harder to be sure whether it is correct. It may include arithmetic or typographic errors, fail to meet the qualifying conditions (CIRD81000), or it may be subject to some common errors CIRD80540.
- The nature of the trade may mean it is more important to consider whether the activity constitutes qualifying R&D. In some cases it will be less obvious how scientific or technological uncertainty would be involved in projects that would be relevant to a particular trade. This depends on the meaning of R&D for the purposes of the relief CIRD81300 and the requirement that it must be relevant to the trade CIRD81400. Where the project is seeking an advance in the field of the arts, humanities or social sciences (including economics), it will not come within the definition of science, and so it will be necessary to examine the means of pursuing it to see if it incorporates a scientific or technological advance within the R&D definition.
- The solvency position of the company may make it difficult to recover money paid out or owed as a result of incorrect claims. This is of particular relevance where a payable tax credit is being claimed CIRD90500.
- The project may not be qualifying R&D even if it is so classified by the accountant when drawing up the company accounts. For tax purposes the meaning of R&D is taken from the BIS Guidelines (formerly DTI Guidelines) (CIRD81300). For accountancy purposes a wider range of expenditure can be included as R&D than is the case for the purposes of the R&D tax relief.
- The absence of an R&D disclosure in the accounts should not be taken as necessarily meaning there is an absence of R&D activities. The requirement is that the activities fall to be accounted for as R&D, whether or not they are actually disclosed as such.
Please remember that your linked Audit Specialist may be able to assist in the verification of R&D claims, specifically to check the basis of the figures and the methodology used in making the claim. Audit Specialists have also worked with companies prior to submission of claims, to assist in the identification and allocation of R&D expenditure, resulting in an improvement in the accuracy of claims. Audit Specialists work in this area has in the past, resulted in significant savings in Tax Specialist resource.


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AMD's recent rebrand of the Radeon HD 7970 into R9 280X will be more than just a rebrand soon, according to rumors over at the OCAHolic forums. Their sources tell them that the Tahiti XT2 core will soon be replaced by a new one named Tahiti XTL.
Unfortunately that's all we know at this point, so there is no information regarding what the change to Tahiti XTL will actually mean. Most likely it will have the same performance but maybe with a lower power consumption profile. I would also speculate that some of the extra features added to other new models, such as AMD TrueAudio and full DirectX 11.2 support will be added.
The story is that the R9 280X was originally intended to use Tahiti XTL, but it wasn't ready for launch. Instead, the same Tahiti XT2 core from the HD 7970 was used, and a simple rebranding was done.
This is all very much in unsubstantiated rumor territory, and I wouldn't recommend letting it affect your buying decision just yet. Unless it is significantly better, which is unlikely, the best buy right now is still the HD 7970 with its recent price reduction. After all, you still get three free games from the Never Settle Forever bundle; the R9 series don't qualify for this offer.


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As the oldest bakery in Chinatown, having been started in the 1980s, this eatery has laid back, cafe filtered vibes. In addition to trying out the dim sum, turn your attention to the baked goods like sweet egg custard tarts and BBQ pork buns.
- Chicago
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Year 8's sausage sizzle fundraising.
Last week on Friday room 7 had a sausage sizzle fundraiser. We fundraised for the year 8's retreat day, the retreat will take place at Friary 2015 week 5 term 2 day 1. In the fundraiser we sold sausages which were $2 and we also selled ice blocks that was $1. It wasn't fair because all the year 8's didn't take part in fun raise it was just, Justin, Rachel, Jane, Sonya, Taiwan and Misiotei and they got help from an adult "Sunny" Sonya's dad.
Thanks to Miss Mafu she went around the classes with a little clip bag collecting money from the kids who want to buy anything. From the ice blocks we got $66 and from the sausages we got about $160 and altogether the amount was $226. Yay. We had a successful fundraising event.


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It's Time to Celebrate
We're on the doorstep of the last day of the year and while we are sad to say goodbye to 2015 and the excellent progress all our learners have made on the platform, we are very excited about all the awesome things to come in 2016.
We want to take this opportunity to congratulate all our Lobsters on their outstanding achievements this year.
We appreciate the energy and time you have put into completing your Lobster Ink courses. Over the past year we have seen some learners achieve astonishing results and we are incredibly proud of you all.
Throughout the year various countries celebrate a national Champagne day and there is even a global Champagne day that was celebrated earlier this year.
That's one special beverage!
Champagne has a wonderfully interesting history and it truly is one of the most favoured drinks in the world.
As many champagne-lovers know that in order for the bubbly drink to be classed as 'Champagne' it must come from the province Champagne in France. However, what you might not know is that to be termed 'Champagne' it must also be made by the traditional process of secondary fermentation in the bottle.
If you are interested in learning more about this beautiful wine all you need to do is speak to your manager about signing you up to our Champagne course.
We would like to wish you all an excellent New Year and we look forward to seeing you progress and grow on the Lobster Ink platform.


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Vanity Fair Fashion Editors Talk About Robert
The Next-Dressed List: Robert Pattinson
In honor of the release of the 2012 International Best-Dressed List, the Vanity Fair style team—including fashion director Jessica Diehl, fashion market director Michael Carl, and special correspondent Amy Fine Collins—looks at the young, up-and-coming sartorial stars who could make the list in future years. Related: See the 2012 International Best-Dressed List in Photos.
Source => Vanity Fair


text: JDSU announced Monday it is acquiring the technology and patent portfolio of Metconnex Canada Inc., a developer of wavelength selective switch (WSS) modules, for $2.5 million. JDSU, a provider of communications test and measurement technology, said it did not acquire any of Metconnex's business operations. As part of the agreement, all lawsuits between the companies were dropped, including one brought by JDSU against Metconnex and some of its officers and employees for alleged violation of JDSU patent and intellectual property rights. Metconnex went out of business in September. "We will continue to use our extensive portfolio of patents and proprietary technology to enable broadband and optical innovation in all parts of the world," said Matthew Fawcett, general counsel for JDSU. WSS technology is central to JDSU's portfolio of reconfigurable add/drop multiplexers, or ROADMs, which are increasingly used by carriers to enable the rapid, cost-effective rollout of triple-play services. The addition of the Metconnex IP further strengthens JDSU's ROADM leadership, expanding the most comprehensive portfolio of IP-protected ROADM solutions for long-haul and metro architectures. JDSU offers ROADM products based on three underlying technologies: liquid-crystal based blockers, planar lightwave circuit (PLC) and microelectromechanical systems (MEMS)-based WSS. ROADMs are an integral part of its agile optical networks, the company said. Mike Ricci, senior vice president of JDSU's optical communications group, said, "By the end of fiscal year 2006, JDSU had shipped more than 9000 ROADMs carrying traffic in both long-haul and metro networks. Optical networks are evolving from two-directional ring architectures to freeform mesh architecture of interconnecting optical circuits dependent on ROADM- based switching." For more information, visit: www.jdsu.com


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My son was born with a bpi 3 years ago and it was very important to reach out to talk to someone else that also had a child with a bpi. Before I found the site, I thought this injury was rare and there was no one else in our area with it. I found out how common it was and there were lots of families in our area to connect with! It has truly made a difference with our journey!
My Son was born last year with shoulder dystocia and as a consequence has Brachial Plexus Palsy on the left side. I had never heard of either of these and when the doctor's told me what had happened had no real idea of what it all meant. I didn't get a true understanding of what it meant or how it would affect us until I found UBPN. It has been a constant source of information and support for our family. Dococtor's do not know the answers to so many questions regarding this injury, so to share other people's experiences is a beautiful thing!
i was 48 years old and never heard of a brachial plexus injury. didnt even know i had a brachial plexus. then one day i had surgery for something else and the surgeon stretched my brachial plexus. i woke up from surgery with a limp an extremely painful arm and hand. the doc told me i would get the function back in a week. ha ha ha yeah right. it has been 13 months now, and i still have no feeling or strength in my arm and hand. i found UBPN about 4 months after my injury. i found out about the testing and treatments that are available. my surgeon refused to do ANYTHING other than PT. i DEMANDED some testing. if i would not have found UBPN, i would still be in the "do nothing" state and still in excrutiating pain because i would never have known about the treatment options available. the people on this site are very knowlegable about this injury and every learns from everyone else about how to cope with this injury and negativity is not allowed against anyone else. but you can vent and be as negative as you want to be and other people on this site will pick you up and be there when no one else understands the frustrations that go along with this injury
My daughter incurred a Brachial plexus injury when she was born 5/2002. Her PT told me about UPBN. I found so much information and support through this organization. I didn't know anything about BPI/ Erb's Palsy. This organization has led me to Doctors and therapies that I would not have know about otherwise. Their Outreach magazine is read cover-to-cover. They are the strongest voice the BPI community has to raise awareness and to lead prevention initiatives.
Finding UBPN in 2004 saved my health, mental and physical. I was 66 yrs old at the time and had grown up believing I was the only person with this "Birth Defect/Injury". I did not have a name Erb's Palsy until I found UBPN after I posted on a Birth Injury web site and Kathleen M emailed me within an hour. I've been living with Depression and much physical pain that I was told was all in my head...so finding this wonderful network of information, Support and love I'd never had in my 66 years...VALIDATION and ACCEPTANCE.
I enjoy being a caring cheerleader to new families that find our network.I find Mothers and Fathers are so dedicated to not only their own children, but are devoting time to support and volunteer to spread awareness of this LIFETIME OF CARE Birth Injury that is PREVENTABLE.
When we left the hospital with our first born, we were told to take the wait and see approach with our daughter's injury. We didn't even know it was an injury. Finding the UPBN's web site changed our lives. Through them, we were able to educate ourselves and the people around us. We were able to find a local therapist with experience with this injury. Which was a blessing, because the neurologist that we saw had zero experience with a brachial plexus injuries. Instead of waiting, she started physical therapy at 17 days old. That was the greatest turning point in her recovery. Our daughter will never be at 100%, but she is closer to it than we ever thought she could get. The UBPN changed her life.
We were sent home from the hospital without being told our daughter was injured. We lived in a rural area and she was our first child. We had never heard of a BPI before or knew anyone who had. We were lost. I thank God for the support and information we got through UBPN. IT was a place to learn, to vent frustrations, and become part of a caring, supporting community. My daughter is now 9 years old and thanks to UBPN I can look her in the eye and say we have done evertythiing we possible could to help you heal.


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If you have purchased a book lately, perhaps you have looked at the inside front cover to check the price, and noticed this disparity: US price–$24.99; Canadian price $31.99. What's up with that?!! With the US and Canadian dollar at virtual parity (a Canuck buck is currently worth about 98 cents US), a $24.99 book should run about $25.50 north of the border, all things being equal. This example errs on the conservative side, actually, as one recent huge bestseller carried a $24.95 US price, and a whopping $37.95 Canadian price! One Canadian chain bookstore, in a move to address the disparity, now offers to sell books at their US cover price, but that is the retail cover price, and who pays that in the US these days? In fairness, the Canadian Copyright Act allows for an extra 10% to be tacked on to the price of books sold in Canada, over and above the US cover price, to cover the extra cost of shipping and handling associated with a cross-border purchase. Even at that, our $25.50 book referenced above rises to only $28.05, still well shy of $31.99. What makes this doubly weird is that both prices are listed adjacent to one another on the flap of virtually every book in print, so we Canadians can see just how much extra we are paying for the privilege of shopping in the Frozen North. We are used to paying more up here for stuff, but this is the only instance I can think of in which we are so blatantly reminded just how much extra we pay. Imagine the outcry from Canadian car buyers if both the US and Canadian prices were listed on the window sticker. A 2010 Mini Cooper S Convertible, for example: US price, $27,850; Canadian price, $36,350 (both prices sourced this morning from MINI factory websites). Yikes!
So, what is to stop Canadian buyers from simply buying their books from US bookstores and web sites? Basically nothing, and they are doing it in unprecedented numbers. Canadian buyers' duty-free exemption for two-day cross-border trips recently increased from $200 to $400, so book lovers close to the border (and virtually everybody in Canada lives within spitting distance of the US border) can stock up and net themselves a nearly free international trip thanks to the savings.
However bad prices may be in Canada, they are amplified exponentially in Japan. Although home market books are quite reasonable (less than comparable US prices, for the most part), English language fiction is exceptionally dear. Two recent purchases, Stieg Larsson's The Girl With the Dragon Tattoo, and Timothy Hallinan's A Nail Through the Heart set me back the yen equivalent of $60 apiece. I am happy for two things at least: first, both books were eminently worth it on their literary merits; and second, the Japanese bookstores were kind enough to post their prices on stickers which covered the original US (and Canadian) prices, thus taking a (tiny) bit of the sting out of the sticker shock.


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Staff Contact Information and Bios
Rev. Kathy Nolte has served as pastor of Good Shepherd Lutheran Church in Oak Park since 2008. Prior to this she served as pastor of Good Shepherd Lutheran Church in North Aurora for seven years. She currently serves as the Chair of the Advisory Group - Companion Synod within the area of Global Mission. She works with Kidz Express, an after-school mentoring program in the Austin neighborhood of Chicago and is a member of the Leaders' Network, a collaboration of clergy and area leaders working to improve the quality of life of people on the west side of Chicago. She is a member of the OPRF Workgroup for Positive Youth Development which seeks to reduce underage drinking in Oak Park and River Forest. She serves on the Chicago chapter of Reconciling Works. To augment her work in these areas she advocates for anti-racism training, LGBT rights and mental health initiatives.
Previously Rev. Nolte served as president of the Oak Park Regional Housing Center and as Vice President of the Community of Congregations within the Oak Park Community. She previously served as Dean of both the West Conference and the Near West Conference for the Metro Chicago Synod.
As a woman who began her spiritual journey as a Roman Catholic, her ministry has an ecumenical stance and openness to others. She finds that each faith tradition has a different lens through which to catch a glimpse of the Divine One who remains veiled. Through her work she has partnered with playwright, Rohina Malik to bring stories from the Muslim tradition to her congregation and advocates for religious freedom for Muslims..
Director of Christian Education
The first question I am usually asked is, "What is a deaconess anyway?" The quick answer is that a Lutheran deaconess is a woman who is called, trained and set apart for service. For me, this service is lived out in a congregation setting, currently here at Good Shepherd Lutheran Church as the Director of Christian Education. I did my education/formation at Valparaiso University, a year of internship in Fort Wayne, Indiana, and was consecrated as a deaconess in 1999.
My ministry at Good Shepherd focuses on faith education and spiritual growth for all ages. I lead our Sunday School, Confirmation ministry and youth program, coordinate our summer Vacation Bible School, and offer support and resources to our many member-led programs. I am passionate about encouraging others in what God has called them to do and to create opportunities for mentoring between age groups.
What makes my work so great is that I get to do crafts with kids, go bowling with middle schoolers, ride horses with high schoolers and camp with college students. At the same time, I am able to talk with parents about the challenges of parenting today, explore the gift of being a woman of faith with other women, and volunteer at a food bank side by side with people of every generation. I truly love what I do!
Director of Music
We are currently in transition and seeking a new Director of Music. If you are interested in the position, or know someone who might be interested please send an inquiry to Pastor Kathy.
Office Administrator
Catie is a retired healthcare professional with extensive administrative and organizational skills and abilities. She is strong communicator, a versatile problem-solver, an ace customer service professional, and an independent self-starter. She has experience in for-profit and non-profit organizations and customer service standards.
Catie spent most of her career managing large telecommunications call centers for Northwestern Memorial Hospital in downtown Chicago and for the Children's Hospital in Milwaukee, WI. She also served as a United Way Loaned Executive and she chaired Today's Girls/Tomorrow's Women on behalf of the Junior League of Milwaukee, and served on the boards of the non-profits WAHAM (healthcare) and WHTA (healthcare technology). She has a BA from the University of Wisconsin-Milwaukee where her extended family resides, and where she was a Luther League member in her youth.
She currently works part-time at the Economy Shop on behalf of Thrive Counseling Center
Sunday Nursery Attendant
During the 10:30 Sunday worship service, small children may be taken to our nursery where they are watched over by one of our caring professional attendants. Elois Gardner and Ruth Collins alternate Sunday childcare so you may worship and nourish your spirit knowing your small children are playing games, napping, doing crossword puzzles, snacking, and being entertained in a kind, caring and responsible environment.
Sunday Nursery Attendant
During the 10:30 Sunday worship service, small children may be taken to our nursery where they are watched over by one of our caring professional attendants. Ruth Collins and Elois Gardner alternate Sunday childcare so you may worship and nourish your spirit knowing your small children are playing games, napping, doing crossword puzzles, snacking, and being entertained in a kind, caring and responsible environment.


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GMC Brake Drums
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- Cardone Select®Aluminum Brake DrumAluminum Brake Drum by Cardone Select®. Cardone Select 100% Brand-New Aluminum Brake Drums are designed to outperform traditional O.E. cast iron brake drums. Since aluminum is a lighter material than cast iron, these brake drums provide...Aluminum composition resists corrosion and prevents rust from formingAluminum construction provides a lightweight alternative to heavy cast iron – producing a lower-inertia drum that stops quicker$87.32
- Wagner®Brake DrumBrake Drum by Wagner®. Wagner Brake premium drums are engineered, tested and certified to perform safely and effectively on today's vehicles.Smooth surface finish provides less shoe break-in timeSuperior metallurgy and tighter tolerances resulting in optimal performance$14.61 - $137.16
- Monroe®Drum Brake ShoesDrum Brake Shoes by Monroe®. These Brake Shoes meet all OE specifications. They are designed to provide optimal stopping power and durable performance on any vehicle, no matter whether it is a passenger car, and SUV, a truck or a severe...Offers dependable stopping performance for today's vehiclesFriction bonding requirements to vehicle application$10.87 - $46.56
- Dorman®Drum Brake Wheel CylinderDrum Brake Wheel Cylinder by Dorman®. Direct replacement Wheel Cylinders are designed to fit specific vehicle applications and to ensure a proper fit every time. Normal wear may cause piston seals to leak. Corrosion and pitting can also...All Wheel Cylinders are made with high quality EPDM rubber cups and boots for long lasting performanceWheel Cylinder bores are surface tested to ensure an optimum sealing surface for the pressure cups$4.89 - $73.96
- Bosch®Blue Drum Brake ShoesBlue Drum Brake Shoes by Bosch®. Engineered to match OE design and provide consistent, superior braking performance.100% asbestos-free friction formulationsBonded and riveted coverage to match OE method of attachment$9.09 - $33.29
- Power Stop®1-Click Daily Driver Drum and Shoe Kit1-Click Daily Driver Drum and Shoe Kit by Power Stop®. Power Stop 1-Click Daily Driver Drum and Shoe Kits include a complete set of Power Stop Evolution Premium Coated brake drums, a complete set of brake shoes, the spring/hold-down...Designed for exceptional braking powerSecondary post cured for fast break-in$61.17 - $227.45
- Raybestos®Professional Grade™ Drum Brake Wheel CylinderProfessional Grade™ Drum Brake Wheel Cylinder by Raybestos®. Professional Grade Wheel Cylinders fit each application as well as the original. Delivers leak-free performance and maximum service life.Vehicle Specific Designs: Match OE form, fit and function; superior resistance to heat, corrosion and leakage100% Pressure Tested: Dependable operation and leak-free performance$4.15 - $66.28
- Centric®Premium Brake DrumPremium Brake Drum by Centric®. With OE style casting, OE specification mill balancing, and machined finish, this brake drum guarantees factory fit, form, and function for driver confidence behind the wheel. The item is...Original Equipment style castings ensure superior performance and extended service lifeMachined finishes provide cleaner appearance through wheels$13.35 - $122.58
- Raybestos®PG Plus Professional Grade™ Organic Drum Brake ShoesPG Plus Professional Grade™ Organic Drum Brake Shoes by Raybestos®. Raybestos Professional Grade Brake Shoes offer a full coverage program that delivers industry leading category coverage to trucks, police, taxi and fleet-type...Highest Sheer Strength - Provides highest possible bond integrityEnsures the best contact between shoe and drum$10.95 - $125.51
- ACDelco®Professional™ Durastop Drum Brake Wheel CylinderProfessional™ Durastop Drum Brake Wheel Cylinder by ACDelco®. Designed utilizing the latest technology, this product by ACDelco features premium quality and will perform better than advertised. Perfect for your vehicle and lifestyle,...Engineered to exacting tolerances for outstanding performanceBuilt to fit most cars on the road today$4.98 - $67.42
- Raybestos®Professional Grade™ Brake DrumProfessional Grade™ Brake Drum by Raybestos®. Raybestos Professional Grade drums offer full coverage with exclusive access to the Aftermarket's latest products.Meet SAE Standard for Tensile Strength: OE-matched, G3000 qualified material for structural integrity and maximum service lifeVehicle specific designs: Match OE form, fit and function; best operation and ultimate strength; consistent with ISO/TS16949 quality system standards$13.03 - $114.54
- Raybestos®Service Grade™ Organic Drum Brake ShoesService Grade™ Organic Drum Brake Shoes by Raybestos®. Service Grade Brake Shoes satisfy the coverage needs of older vehicles and budget-conscious customers. Delivers safe and reliable performance for everyday driving conditions.Broad Coverage - 95% coverage; first to market on select applicationsBest Value - The industry's most affordable quality line of friction$13.83 - $47.10
- Power Stop®Autospecialty Drum Brake ShoesAutospecialty Drum Brake Shoes by Power Stop®. Engineered and designed to meet the most demanding professional installer, these semi-metallic brake shoes are post cured to ensure more brake power and shorter break-in time. The shoes...Designed for exceptional braking powerSecondary post cured for fast break-in$17.25 - $82.48
- Centric®C-Tek™ Standard Brake DrumC-Tek™ Standard Brake Drum by Centric®. Engineered, designed, and manufactured using the latest technologies, this drum will provide OE fitment and performance at a great value. Its configured with G3000 metallurgy and has machined...High quality at an affordable priceHighly durable and reliable$10.35 - $114.46
- ACDelco®GM Original Equipment™ Brake Wheel CylinderGM Original Equipment™ Brake Wheel Cylinder by ACDelco®. Designed utilizing the latest technology, this product by ACDelco features premium quality and will perform better than advertised. Perfect for your vehicle and lifestyle, it is...Designed to deliver trouble-free, consistent performanceRight for your vehicle and lifestyle$12.77 - $124.06
- Wagner®Drum Brake Wheel CylinderDrum Brake Wheel Cylinder by Wagner®. Wagner® Brake products deliver improved OE-design products to the aftermarket giving you the capability to repair and improve a brake system with the finest products possible.Innovative engineeringExtensive field testing$4.27 - $62.40
- Centric®C-Tek™ Drum Brake ShoesC-Tek™ Drum Brake Shoes by Centric®. Engineered and tested to provide superior quality and performance, these shoes also provide improved service life for most import and domestic applications. The 100% asbestos-free friction formula...Covers hundreds of the most popular applications100% Asbestos-free formulas$7.92 - $32.96
- Centric®Heavy Duty Drum Brake ShoesHeavy Duty Drum Brake Shoes by Centric®. Designed for superior stopping power and extended service life, these shoes features specialized friction formulas for really heavy use while maintaining low-noise and dust performance. To match...Performance testedFormulated for superior stopping power and extended service life$13.17 - $104.90
- Centric®Premium Drum Brake ShoesPremium Drum Brake Shoes by Centric®. To provide excellent fit and reliable performance, these shoes are precision ground and come with OE style pins and levers. With specially formulated and dyno tested asbestos-free formulation, these...Premium quality and performancePrecision ground for an exact fit and function$9.23 - $87.30
- ACDelco®Advantage™ Drum Brake Shoe SetAdvantage™ Drum Brake Shoe Set by ACDelco®. ACDelco Advantage Brake Shoes offer outstanding performance at a value price. Chamfered, slotted and shimmed, they are designed to match the Original Equipment part in fit, form and...Designed to deliver trouble-free, consistent performanceRight for your vehicle and lifestyle$14.08 - $45.98
- ACDelco®GM Original Equipment™ Drum Brake ShoesGM Original Equipment™ Drum Brake Shoes by ACDelco®. When you need high-quality stopping power for your GM vehicle, rely on ACDelco GM Original Equipment Pads and Shoes. Built to meet stringent FMVSS guidelines, ACDelco Brake Pads and...Designed to deliver trouble-free, consistent performanceRight for your vehicle and lifestyle$28.63 - $325.46
- ACDelco®Professional™ Durastop Drum Brake Shoe SetProfessional™ Durastop Drum Brake Shoe Set by ACDelco®. ACDelco Professional DuraStop® Bonded Brake Shoes are high-quality replacements for worn factory brakes. Chamfered, slotted and shimmed, they are designed to match the Original...Designed to deliver trouble-free, consistent performanceRight for your vehicle and lifestyle$12.62 - $200.35
- Wagner®QuickStop™ Drum Brake ShoesQuickStop™ Drum Brake Shoes by Wagner®. Dependable stopping power is what you can expect with these QuickStop Brake Shoes offered by one of the leading OE & Aftermarket friction manufacturers. These brake shoes are engineered to...OE-matched friction formulations and configurations for reliable, like-new braking performance and maximum durabilityDesigned, tested and certified in the USA by Wagner's OE Engineers$7.42 - $62.54
- Wagner®SevereDuty™ Drum Brake ShoesSevereDuty™ Drum Brake Shoes by Wagner®. These tough brake shoes are just the ticket for hard-working vehicles driven in extreme environments. Engineered to meet or exceed stringent testing and quality standards, they deliver superior...Formulations engineered to withstand extreme brake system temperaturesUltimate braking performance and fade resistance$65.48 - $85.97
- Wagner®ThermoQuiet™ Drum Brake ShoesThermoQuiet™ Drum Brake Shoes by Wagner®. These brake shoes will deliver maximum stopping power, quieter braking performance, and long service life. You can rely on the ThermoQuiet Brake Shoes by Wagner for the safest, quietest, and...Designed to deliver superior stopping powerQuiet operation under any driving conditions$11.55 - $71.09
- Bosch®Perfect Stop Drum Brake ShoesPerfect Stop Drum Brake Shoes by Bosch®. Bosch is one of the largest global suppliers of automotive products, developing, manufacturing and supplying precision OE components and systems to vehicle manufacturers and the automotive...Designed to withstand the harshest environments100% full-load tested – meets or exceeds OE manufacturers' torque, amperage draw and RPM standards$9.40 - $30.28
- Bendix®Premium Drum Brake ShoesPremium Drum Brake Shoes by Bendix®. These shoes have the correct lining attachment and fitment to prevent brake friction block cracking for maximum lining service life. They're relined to OEM specifications and offer long lasting...Complete Coverage100% Copper-Free Vehicle-Specific Formulas$14.12 - $106.39
- Brembo®Drum Brake ShoesDrum Brake Shoes by Brembo®. Are your brakes making noise? Is your vehicle's stopping power not what it used to be? Brake repairs are not something that can be put off, but before you waste your time and gas running out to the auto...High quality at an affordable priceExpertly made from premium materials$40.97 - $101.51
- PBR®Drum Brake ShoesDrum Brake Shoes by PBR®. This product is made of high-quality materials to serve you for years to come. Designed using state-of-the-art technology and with customers in mind. It will meet your needs and deliver great quality at an...High quality at an affordable priceExpertly made from premium materials$9.86 - $76.34
- ACDelco®Advantage™ Brake DrumAdvantage™ Brake Drum by ACDelco®. 1 per Pack. ACDelco Advantage brake rotors and drums feature the fit, form and function of premium aftermarket brakes at a more economical price. The ACDelco Advantage line offers dependability,...No machining required – ready to be installed right out of the boxRust-preventative coating$17.47 - $102.24
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GMC Brake Drums Reviews
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Drum Brakes
Posted by Stephen (Hinesville, GA) / November 7, 20172009 Chevy Silverado
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My article for Manning Financial covering monetary policy outlook is out and can be viewed here: https://issuu.com/publicationire/docs/mf_february_2017__1_?e=16572344/44717793.
Alternatively, click on the following images to enlarge
True Economics is about original economic ideas and analysis concerning everyday events, news, policy views and their impact on the markets and you. Enjoy and engage!


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Key to Lightning Deaths: Location, Location, LocationPublication: National Geographic News Date: June 22, 2004 View Article
Lightning is a killer. It claims more victims each year than do snowstorms, hurricanes, and tornadoes. It keeps a low profile as the second largest weather-related killer, usually striking one person at a time. Only floods, which can wipe out towns, kill more people.
According to the U.S. National Weather Service, 73 people die from lightning strikes each year and hundreds more suffer life-debilitating injuries. Memory loss, attention deficits, sleep disorders, numbness, dizziness, and weakness are some of the maladies cited.
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How lightning shoots for the stars
Saturn Lightning Storm Breaks Solar System Record


text: Marston MS 78 Florence, ca. 1440-50 Plato, Phaedo, Lat. tr. Leonardo Bruni, etc. 1. ff. 1r-59v [Letter:] Leonardi aretini prefatio in phedonem Platonis ad Innocentium. Qui laudat santitatem tuam beatissime pater opus certe bonum ac pium agere pergunt...[text, f. 2v:] Phaedon platonis incipit. Ipse affuisti o phaedon ea die qua socrates uenenum bibit in carcere...sumus optimi et preterea sapientissimi atque iustissimi. Deo gratias. Explicit feliciter. Plato, Phaedo, translated into Latin by Leonardo Bruni and preceded by his prefatory letter to Pope Innocent VII; Baron, pp. 3-4 for letter and p. 161 for text. There are layers of notes on the text, including some contemporary Greek notes in the margins; the names of the interlocutors are written in red until f. 18r. On the translation see E. Berti, "La traduzione di Leonardo Bruni del Fedone di Platone ed un codice greco della Bibliotheca Bodmeriana," Museum Helveticum 35 (1978) pp. 125-48. J. Hankins, Plato in the Italian Renaissance (Leiden, 1990) v. 2, Cat. A, no. 196. 2. ff. 60r-77v [Letter:] Ad Nicolaum Nicolum. Leonardi arretini in zenophantis tirannum. Zenophontis philosophi quemdam libellum quem ego ingenij exercendi gratia e greco sermone...[text, f. 61v:] Cum ad hieronem tyrannum Simonides poeta aliquando uenisset essentque ambo otiosi sic illum affari coepit simonides...felix enim cum sis nemo tibi inuidebit. Xenophontis tyrannus finit. Xenophon, Hiero (Tyrannus), translated into Latin by Leonardo Bruni and preceded by his prefatory letter to Niccolo Niccoli; Baron, pp. 100-01 for letter and p. 161 for text. Parchment, ff. i (paper) + 77 + i (paper), 225 x 152 (148 x 85) mm. 30 long lines. Double vertical bounding lines full length (Derolez 13.31), ruled in hard point; rulings for text in ink. Remains of prickings in lower margin and a single pricking along outer edge, 3-4 mm. below upper horizontal ruling (e.g., f. 48; Derolez 18.3). I-V 10, VI 10 (-10, blank), VII 10, VIII 8. Catchwords between inner vertical bounding lines, perpendicular to text (Derolez 12.5). Written by a single scribe in a somewhat angular humanistic bookhand. Decorated in the early style of Gioacchino de' Gigantibus (we thank A. C. de la Mare for this information). On f. 1r a partial border in upper, lower and inner margins, white vine-stem ornament on blue, green and dark pink with grey dots on blue grounds, blue dots on pink grounds, and gold balls. In lower border, medallion framed by gold interlace bands and supported by two putti wearing red necklaces, with a coat of arms, now erased, on green ground. Four illuminated initials, 7- to 5-line, in gold, framed in yellow, on blue, green and red grounds, with dots as above. Initial on f. 1r, inhabited by standing putto wearing a red necklace, is joined to the border. Other initials have vine-stem decoration extending into the margins and terminating with groups of three gold balls. Headings and names of interlocutors (see art. 1) in red. Binding: Italy, s. xix in. Rigid vellum case with the title gold-tooled on a label on the spine: "Leon. Aret. Opus." Gilt edges and faint lettering on the head edge. Written in Florence in the 1440s. Although the arms (f. 1r) of the original owner have been effaced, A. C. de la Mare suggests that the manuscript may have been produced for Alfonso V, King of Aragon and Naples. Early modern provenance unknown. Belonged to Charles Fairfax Murray (1849-1919; booklabel). Purchased from L. C. Witten in 1954 by Thomas E. Marston (bookplate). secundo folio: dei confirmationem Bibliography: Faye and Bond, p. 73, no. 78. Barbara A. Shailor


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I love these selections from the Walt Disney Signature collections at Metropolitan lighting: (Who knew a name best known for theme parks and cartoons could come up with such beautiful fixtures?)
I also like a few of the chandeliers that Candace Olson designed for AF Lighting:
And I love the black detail on this tuxedo chandelier from Uttermost:
Elk's Pembroke chandelier could have been another contender:
Then a friend told me that one of her favorite shoe stores was closing, and the owner was selling all of the furniture and fixtures. She said I HAD to see his chandeliers. And so (for a tenth of the price) I found the perfect transitional chandelier in the unlikeliest of places:
The medallion comes with it, but I'm torn on whether or not to use it. I have to wait a few weeks until the store actually closes to bring it home, but I think it will do very nicely.


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Child and parent of artists, Matt Brand is a research scientist, inventor, and maker. He can often be seen around metro-Boston commuting between lab and studio on unusual machines.✉contact
If you have hands-on expertise in the following areas, I'd like to have a conversation with you: maskless lithography; teratology; digital modeling of fossils; rotogravure; gem cutting; high-performance visualization; solar micro-robotics; lens grinding; bas-relief carving; telescope mirror coatings; architectural cladding; high-throughput CNC metal benders; vinyl record mastering.
On to the FAQ.
See: lenses knots nature humans surfaces motion 720 etc .
© 2008-2010 Matt Brand. All rights reserved. Trademark & patents pending.


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The sun was really beating down when Dakota Hawk pulled his pickup to a stop next to the metal cargo container that GoodWorks was using as the drop location from which to collect donations of clothing, furniture, and electronics. When he climbed out of the cab, his foot slid in the half molten asphalt. The poor bastard, who was earning a dollar less than minimum wage to sit in the heat and collect the donations, stepped out from the container's interior, dripping sweat, his hair plastered to his forehead.
"Back again? What are you trying to do, get rid of everything?"
"As much as possible," said Dakota. "Do you have water in there? Maybe a fan?"
"Oh yeah. I've got a nifty little setup. Come in and look."
The air outside was well over 140 degrees Fahrenheit, and it was just as hot inside. It was even more oven-like. The back third of the container was filled with cardboard boxes and plastic trash bags full of who-knows-what. Along the left side were a few pieces of larger furniture. Along the right hand wall were a dozen non-animated robots—a couple with clothes, but most naked. Just inside the entrance sat a chaise lounge next to a mini-refrigerator with an electric fan sitting atop it. A long orange cord ran out the door, across the parking lot, and was plugged into the back of McDonalds.
"Sweet," said Dakota, and then he turned back to his truck and began unloading the black bags filled with clothing and household goods. He handed them to the guy, who then stacked them in back. By the time they were done, his own long, blond hair was plastered to his face.
"Mostly clothes, feels like."
"Yes, mostly clothes."
Dakota had spent all morning trying to empty out the apartment. The first hour had been taken up getting his own things. He had packed up his vueTee and his other electronics, and then his clothes. That had filled up the back of the truck, leaving just enough room for the two crappy chairs his dad had given him. He'd taken it all to the Jiffy Locker and rented a storeroom, their smallest size. After unloading, he had made one final sweep through the apartment, taking whatever was left that he wanted—nothing more than a few photographs and mementos. Then he had spent the next five hours hauling as many of Rachel's belongings away as possible and donating them to GoodWorks. He realized he could be charged with theft, but he didn't care. Her closet was empty, her wriTee and all her files were gone, she had no pots and pans and no fine silverware, her underwear drawer was empty, and her grandmother's Depression era glassware collection was history. He looked at his watch. There wasn't time to make another trip before she got off work.
He looked back into the cargo container.
"Say, what are you going to do with these old robots?" Dakota asked.
"They have a group that recycles them for parts. Most of them are Gizmos, and you can't really fix them anymore."
Dakota looked them over. They were mostly Gizmos, but not all. He recognized a Braun… and something else. A naked female robot, waist bent at an anatomically impossible angle stared at the wall. A curtain of long brown hair was brushed aside just enough for Dakota to make out three small holes in the back of the neck, and beneath them, a button.
"How much do you suppose they'll get for them?"
"Oh, a few hundred each, I suppose. Most of them don't work at all."
"Could I buy one?"
"We don't sell them to the public."
"Seems a shame," Dakota said. "I'd give you $500 for that one there, right now."
"Well, we don't even know if it works."
"You wouldn't have to worry about it. Cash deal. No exchanges or refunds." He pulled his phone out of his pocket and typed in $500, waving it back and forth in front of the guy's eyes.
The guy reached into his own pocket for his phone.
"You can't tell anyone about this," he said. "You know, because they don't want us selling them."
He pressed his phone to Dakota's; transferring the $500 into what they both knew was the guy's personal account.
"Nobody's going to hear anything about it from me. Help me load it?"


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George Zimmerman's lawyers Wednesday notified prosecutors that their witness list now includes a who's who of the Sanford Police Department's chain of command at the time of Trayvon Martin's death, including the police chief, major crimes captain, sergeant and case detectives.
It is an unusual defense strategy. Police officers typically testify for the state, explaining how they gathered the evidence that led to charges. In this case, it suggests that Zimmerman's attorneys believe the testimony of Sanford officers will help — not hurt — their client.


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Chinese leader signs accords, wraps up Cuba visit
24 de julio de 2014
AP, The Miami Herald
HAVANA -- Chinese President Xi Jinping is wrapping up his visit to Cuba after signing dozens of agreements for such things as investment by Chinese firms on the island.
The official newspaper Granma on Wednesday published a description of the agreements signed by the Chinese leader and Cuban President Raul Castro.
One calls for joint construction of a multipurpose port terminal in the eastern city of Santiago, while another would form a real estate firm associated with a golf course in Havana's Bellomonte section. Others deal with telecommunications, nickel extraction and other subjects...


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Monday, July 18, 2011
Think BETTER... Not Perfect
I think I find this so interesting for a few reasons and I think it also applies to our everyday health choices as adults.
Breastfeeding is an endless debate with endless questions to be answered. How long do you breastfeed you child? 6 months? 9 months? 1 year? Forever? Do I wake my child at night to feed even if they are sound asleep (this must be cross referenced with another question: Do you ever wake a sleeping baby?) Do you supplement with formula? At 6 months? Once a day? Never? Only right before bed because it makes them sleep all through the night? (Which is about as true as a good fiction book.) On and on go the questions.
Today in the parenting circles, there is a big push for kids to eat organic. There is organic formula that you can buy (again cross-reference the question about if you even give your child formula.) There are organic cookies, gluten free pretzels and chips, organic rice cereal and the list goes on and on. I even saw organic chocolate on the shelf at the store the other day.
For the purpose of this blog, we are going to focus on organic foods as our topic of discussion. As we were talking to our friends who I mentioned above, one of them turns to me and asks the question – "…but how do you know if it really organic?"
I told him about how I have heard that if the supplier is out of, say, organic lettuce, they just take the non-organic and put the organic packaging on it. I told him that technically if you have a garden, and you are watering it with your city water, it probably is not considered an organic garden because of all the chemicals they put in the water to "purify" it. He was shocked.
Then I told him he needs to change his way of thinking. I told him to think Better…not perfect. There is no perfect way of eating. There is a better way. Start by shopping the outer ring of the supermarket. This is where all the fresh foods are. Buy organic when you can. (It is not that much more expensive.) The reputation of the supermarket is important. Raley's is one of my favorites. Know where the food comes from. What is better? A salad from McDonald's or a fresh salad from your very own garden? B, correct, because you know EXACTLY what was put on it or not put on it. Shop farmer's markets.
Especially with our children, we try to make the perfect choices. From now on, try to make the BETTER choice, and you will be able to rest easy and enjoy them!
Monday, June 13, 2011
And What Would You Like On Your Turkey Sandwich?
Next, the young lady scoots the sandwich down the line and she asks what else you would like on your sandwich. You fire off a line of veggies and toppings - Lettuce, tomato, sprouts, mustard, salt, pepper, vinegar and oil.
Finally you watch, mouth wateringly, as your masterpiece is being completed. The top bun is put on and it is artistically cut in half at a perfect 45 degree angle. You can't wait to take that first bite of the perfection that was just created in front of your eyes.
Everyone knows the exact makeup of their favorite sandwich, right? In fact if I threw out the name of 4 or 5 restaurants like say, Newman's Deli, The Blind Onion, IHOP, Peg's Eggs and Silver Peak, you could probably tell me EXACTLY what you order every time you go to each establishment.
Let's keep that in mind when I ask you this next question. What does HEALTHY mean to you? I would guess that at least ¾ of you that are reading this, just had to pause because you could not reel off exactly what you like on your "turkey sandwich" in this case. Does healthy mean working out 3 times a week? Does it mean staying at such and such a body weight? Does it mean being able to feel great and live life to the fullest every single day? Does it mean being able to run a 5K every year? Does it mean being able to mow the lawn without having to be laid up on the couch for 3 days afterwards?
You see in this case, you can choose to put whatever you want on your "turkey sandwich," just the same as when you order one for lunch. The key is knowing exactly what you want and STICKING TO THOSE CHOICES. So, let's put ourselves back in the deli. It is lunch time and you just had the most stressful morning of which started at 3AM today, because your child woke up crying and after getting her back to bed, you rushed to the gym to get a workout in at 5AM. You know you can't go after work, time does not allow it. You can't wait to just sit and enjoy this sandwich. You sit, take a big bite and almost spit it out. The young lady accidentally put mayo instead of mustard on your sandwich. You HATE mayo! How do you feel –irritated at the lady for messing up? Disappointed that it is not what you had envisioned? Some of both?
Now, do you feel the same way when you are not meeting you health goals (your turkey sandwich in this case). Or do you just say- "Well, I tried" or do you continue to look in the mirror every morning and wish that extra 15 pounds away, then head kitchen for a morning donut.
With this blog, I challenge all of you to sit down and write out EXACTLY what your "turkey sandwich" consists of when it comes to your health. It should have things like ideal body weight, BMI, or body fat %. It will have workouts schedules, and self reflection schedules ("me time"). It should have achievement goals like "run a 5K" or climb Mt Whitney" or "get my black belt". It has things like "I will get one massage a month" and "I will get adjusted once a month". Write it down on paper or write it on your bathroom mirror and repeat it to yourself 3 times every day to make it reality. If you are stuck, ask myself or Doctor Amanda to help you. If you want someone to keep you accountable, we will. The idea is to stick to it so that in the end, you can sit down and enjoy your turkey sandwich.
Monday, May 23, 2011
Why Not To Run Like Forest Gump
One day, sitting on the porch, Gump had an idea. He decided to start RUNN-INGG. And that is exactly what he did. What he did right, was he had a new, sturdy pair of running shoes. This is important because running, while great cardiovascular exercise, has one big downside. It is HIGH IMPACT, and that impact is absorbed by our joints in the lower extremity and lower back. Which is why runners typically are prone to having foot, ankle, knee, hip and lower back injuries. It is important to have good shoes, with proper fit to YOUR feet. When buying a running shoe, make sure there is a good arch that fits YOUR arch. Every foot is different. If you can't find a shoe that fits your arch, maybe a good insert would be valuable for you. Also, test the shoe by holding it at the toes and heel, then try to bend it in half. The "bend" should happen at the area of the sole that is at the ball of the foot so that you can get the proper push off when running. Lastly, a key point in the movie showed that Forest never replaced his shoes. You should, and it is recommended to do so every 300-600 miles or 3-6 months.
What did he do wrong? He forgot to WARM UP! Forest, just got up off the porch swing and took off. A major no-no. Rule number one of exercise is warm up properly before and STRETCH after. How much of a warm up is good enough is the next question I get. I would say a good rule of thumb is that for every hour of exercise, you should warm up for 15 minutes and stretch for 15 minutes. So, if you go out on a Saturday morning and run 5 miles, with a 8 minute mile average, you should warm up for 10 minutes and stretch at the end for 10 minutes. What was never mentioned in the movie was that Forest Gump probably had an inflamed IT Band, a strained hamstring, shin splints, and runner's knee. I hope he had a good chiropractor, as all these conditions can possibly be helped with chiropractic treatment.
Tell me if this has ever happened to you. One day you are sitting on the couch and you reach into the potato chip bag only to discover that the chips are gone. You look around, no one is in the room, so you take the bag, turn it upside down and try to get those last little, greasy crumbs to fall into your mouth. Then you reach for the Big Gulp and suck the last watered down drink up. At that point, you decide you are not happy with your body and make the decision to get in THE BEST SHAPE OF YOUR LIFE! You have a new energy and decide running is going to be the primary exercise that takes you to the next level of health and give you a body that will be gawked at on the Tahoe beaches this summer. You throw your shoes on and run 8 miles. Then 8 miles the next day, then 8 miles the next day. The next day your wake up with shin splints and plantar fasciitis. Is this anyone's story? SLOW DOWN! Nobody could do what Forest Gump did, but everyone keeps trying. Start slow, a mile or two a few days a week, then when that becomes easy, move to 2-3 miles, then 3-4 miles, up to whatever your goal is. Make a chart, set goals, up the increments by 10 percent every week or so, or more if you are a first time runner. I can train for a 5K in one week, but I have been a runner for 10 years and workout 3-4 times a week. If I were to run a marathon or even a half marathon, I would train for a few months on a very specific schedule because my body is not conditioned for that degree of running.
Forest was a rookie runner, and coincidently he made a lot of rookie mistake. Another was the route he took. He ran back and forth across the United States on the pavement and blacktop. This is very hard on your joints, because there is no give in the hard surface. The force of impact must go somewhere, so it transfers to your knees and lower back. In order of least to most impact on your joins it goes; grass, mulch (like on a trail), blacktop/pavement, concrete and finally the treadmill (although, now some treadmills have shocks built into them). So whenever you can, run on the grass or on a natural trail.
Of course, something that Gump had no control over because of the scoliosis that gave him crooked legs was his gait. It was AWFUL. This is a very important part of running and is just as critical to being able to run without injury as everything mentioned above. It is also a very extensive topic which you can read about in the next blog, or ask Dr Tom to evaluate your running gate the next time you are in the office.
In Good Health,
Dr Tom Rammel
Monday, May 9, 2011
- You are a self-healing (your hand healing after you get a cut) and self-regulating organism (heart beat, breathing, digestion, sweating.
- Your nervous system (brain and spinal cord) controls and coordinates every function in your body (what makes your heart beat, your lungs take in and expel air, and your body sweat when you work out?)
- If there is interference of "vertebral subluxation" in your nervous system, you are no longer 100% self-healing and self-regulating (SO IMPORTANT IN YOUR UNDERSTANDING OF THE PREMISE!)
- Uncorrected vertebral subluxations have devastating effects on human health and well-being (how many of you have experienced better digestion, better breathing, better sleep after being under chiropractic care, and why is that, do you think?)
- Simply put, our (the chiropractor's) goal is to locate these points of interference or subluxations, remove them (and the cause of them) and allow your body to heal itself on every level.
It is of my opinion and experience that 99% of people would understand and agree with the first two points of The Chiropractic Premise. They are basic facts of human anatomy and physiology, and therefore easily understood and difficult to argue. It is at the 3rd point that people may get lost. When reading this one sentence, you could ask any or all of the following questions:
"What is a vertebral subluxation?"
"What does it interfere with and/ or how does it interfere with my body's ability to work?"
"Why does a vertebral subluxation affect my nervous system?"
These are all critical questions to be answered in order to understand The Big Idea and the chiropractic paradigm. If you are a patient of ours, ask us to explain it to you ASAP, and we apologize for not doing so earlier. If you are not a patient, and are reading this, feel free to email or call us and we will help answer your questions so that you to may have that higher quality of life you wish to achieve!
In Good Health,
Dr. Tom Rammel
Wednesday, February 16, 2011
The Backpack Dilemma
The controversy and dialog about the problem with backpacks has raged for decades. Many groups have done "studies" to determine the extent of continuing trauma to young people literally saddled with carrying numerous books in backpacks that can easily weigh as much as 15% more of this total body weight.
Organizations such as The American Chiropractic Association and the American Orthopedic Association have sponsored and performed numerous studies to determine the long term effects of heavy backpacks on the musculoskeletal frame of children. The results of these studies have been published almost continuously in national and international journals.
Everyone agrees that the "Back Pack Syndrome" is a real and threatening danger to the structural health of children in their formative years. The degree of threat varies from one "report" to another with some going as far as saying it can contribute to "Developmental Scoliosis." The preponderance of information available on this subject shows no good evidence in support of this theory. However, the occurrence of back pain symptoms in children who carry a high percentage of body weight in their backpacks is supported by numerous studies published in high-quality journals from around the world. There is no doubt that the problem exists. The dilemma is... what do we do about it?
All sort of suggestions have been presented from proper weight distribution (not carrying the pack on both shoulder equally) to designing a more ergonomic backpack. To have a better understanding about the confusion surrounding this problem, perform a Google search of "Images, Backpacks." Daunting, to say the least. Of the dozens of pictured suggestions there are arguments for the adoption of each one in eliminating the problem. However, none of these suggestions eliminates anything. At best, they "accomodate" the child to the pack. We, as chiropractors, are always telling our patients that we treat the "cause" of the problem, not the "symptom." Designing a better backpack treats the symptom! To eliminate the "cause", we simply need to get rid of the backpack entirely.
One suggestion for this is "wheeled" backpacks. I believe the airline industry was first in connecting the "continuing trauma" workers compensation disability claims with heavy backpacks. The solution reached by their research department was to require the use of special wheeled cases for their pilots and flight attendants.
While this approach may take the weight off the child's shoulders and back, putting it onto the cart, other issues then come into play. Probably the most serious for young people, especially boys, is teasing and harassment from peers about being a sissy, weakling or any number of inventive, disparaging remarks from their "friends" can come up with. Another problem is the issue of stairs. Most schools from kindergarten to universities about with stairs of every type and description. As a result, we not only have the weight problem to contend with, we also have the awkward and unwieldy (no pun intended) handle and wheels to lug up those pesky stairs. Yes, the handle retracts and there are straps on the trolley, but how many kinds are going to bother with that when the bell rings and they're in a rush?
Others are still promoting the re-institution of school lockers. However, there are a number of inherent problems with school provided lockers in every part of the world; for instance, cost, danger (e.g., drugs, weapons, pornography), graffiti, continuous abuse, damage and repair and last, but not least, hiding younger classmates for later release at the most embarrassing moment.
In today's digital age, and advanced computer technology, a possible solution to this widespread and potentially disastrous problem exists. It is possible to put every word of every book in existence into electronic format. Indeed, this "paperless revolution" is already being done by just about every publishing house in the world, except, for some reason, the educational materials publishers. How simple it would be to take those very heavy textbooks and transfer that material onto a CD or post it on a password protected website. Teachers could had out assignments via email or on a thumb drive. Students would then upload the information to their computer (Do you know any student who does not won one?), follow the "menu" to the appropriate chapter and study directly from their computer. Most of them do this anyway, even though they still have to lug the physical books around. This solution eliminates all but the smallest pack that would be used to hold and transport the CD's. With the tens of billions of dollars spent each year on school books, the savings to Government and State Education Departments would be enormous. What incredible profit margin made by the educational publishing houses, I'm sure the publisher's lobby would surely do everything possible to block this advancement. Where are the environmentalists, "Tree Huggers", when you NEED them?


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By Courtney Ridgel
Thai food is famous around the world, and there is no better way to experience the real deal than to head to a local food market. Here you'll find just about everything under the sun and you'll have the chance to dine out the way the locals do and enjoy the people-watching. Thailand boasts dishes that are unique to each region so it is worth visiting multiple markets with a local guide who can help describe what you are seeing, smelling and sampling, and who can also translate and make suggestions for you (and let you know when to steer clear of things that may be too spicy or not properly cooked).
In Chiang Mai, Tien, explained the local specially encompasses a certain egg noodle soup (which was delicious) , but she also had me sample the local coffee, the best fried chicken that I have ever eaten in my life, fried pork rinds, fried water buffalo skin, a variety of fruit, a different noodle soup and as I was feeling bold, blood sausage soup, which I decided was not to my taste. Pork dishes seem to be a particular favorite to the Thais.
In Bangkok, Well led me to a local market (hidden down a maze of back alleys between the tall buildings) where fresh vegetables and spices are brought in daily from the countryside. Here we sampled tamarind, fresh ginger, turmeric, a variety of candies made from sesame seeds, peanuts and honey, and admired the fresh flowers used in decorations, wedding ceremonies and as offerings at temples. (I confess that I steered clear of the very large fried cockroaches- I've tried crickets before and so far that has been the extent of my bravery on eating bugs.) The space for this market was donated by the Royal Family so there was also a shrine set up in their honor.
If you find yourself drawn to food, we'd recommend our Bangkok's Culinary Delights tour to sample more of Bangkok's legendary street food. I personally can't wait to go back and try more of the savory soups and delicious grilled meats and fried fish I spotted. If you want to learn to prepare these dishes yourself, we recommend taking a cooking class with Pantawan Cooking School in Chiang Mai, and Amita Thai Cooking School in Bangkok.… Read more »


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"Woodshedding" is a term to describe the process of locking oneself away with a musical instrument and practice like a maniac until the player has improved greatly and acquired admirable skills. Therefore, the concept behind "Woodshed Studio" is to offer you - as musician or band - the opportunity to lock yourself away for a while at a quiet and cozy place - to focus completely on your art and playing. When you come back from that place, you have created something truly outstanding.
Woodshed Studio is run by Victor Bullok, also known as V. Santura, guitar player of bands like Triptykon, Dark Fortress and Noneuclid.