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Optimizing 8v71 High Altitude Performance
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Topic: Optimizing 8v71 High Altitude Performance (Read 15322 times)
Hero Member
Posts: 5229
1965 MC-5a
Re: Optimizing 8v71 High Altitude Performance
Reply #45 on:
July 08, 2013, 06:01:28 PM »
I am definitely not an expert here, but it would seem that one has to have some confidence in experience promoting the best compromise. There is no perfect injector and setting; it is all compromise. This means that, in most cases, close enough is good enough. You will either never notice the difference or adapt to using the machine as you learn its idiosyncrasies. If one is unwilling to do that, your other option is to swap engines to one with so much power that you will never feel any issue and convert the bedroom to a radiator. As mentioned before, there was a guy near here selling an 06 with an 8V92 (could that do wheelees?).
C&C, I understand what you are going through. I have a strong tendency to want to define the very best option in purchases; especially high dollar ones that I will have to live with for a long period of time. However, it is not as if you can program some algorithm that will adjust to every situation. Which is better, 80 degrees at 50% humidity or 75 degrees at 60 % humidity? At some point, if you have confidence in the mechanics doing the work, you will have to let them make decisions. If you do not have any confidence, that's a problem since you will not be able to train them with second hand information.
I hope that this is not one of those shops that posts an hourly rate, a higher one if you watch, and a higher one if you offer suggestions.
You don't have to believe everything you think.
Hero Member
Posts: 3449
Re: Optimizing 8v71 High Altitude Performance
Reply #46 on:
July 08, 2013, 06:40:10 PM »
Here is a factoid that might win a round of final Jeopardy....
All Detroit Diesel engines nominal hp ratings are determined at 500' elevation @ 85*F.
Donald PH
1978 Model 05 Eagle w/Torsilastic Suspension,8V71 N, DD, Allison on 24.5's 12kw Kubota.
Hero Member
Posts: 18980
Re: Optimizing 8v71 High Altitude Performance
Reply #47 on:
July 08, 2013, 06:54:35 PM »
It really doesn't make any difference what is said here people do what they want to it's their bus and JC is probably referring to me about with the writing and it true I just don't take the time then I have Canadian friends I don't understand them 1/2 the time plus I never had to write and explain things a good secretary is hard to beat
I watched him get beat up when he installed high compression pistons in his 471 when he tubroed it all the experts said he was doomed I bet the engine is still running I didn't have a problem with it because I do it all the time then another DD guy may say it's crazy
My buddy Don Fairchild question me about the 20:1 on my 92 it's still running we disagree from time to time he is not always right neither am I but we remain friends if he doesn't come pick these engines up soon that will be questionable lol
My motto is if one doesn't get off the coach and outside the box it's a waste of time
Very few here do their own engine work so what's the point of posting every little detail
Don doesn't post here he doesn't care for it, Geoff is a sharp guy he doesn't like it either, Dr Detroit,Dallas,Cole,Andy and others are long gone what I am trying to say C&C ask 5 DD guys you get 5 different answers we all do it different
We are finishing up a 8v71 rebuild I let Doyle do most of his own work including the injectors,valves,rack and governor I just check behind him he is doing good, the problem will be he will do it oneway the way he was shown by me
I should have stayed off the board but Lin shamed me into coming back and that won't happen again lol take it over Donald
Last Edit: July 09, 2013, 06:50:28 AM by luvrbus
Life is short drink the good wine first
Hero Member
Posts: 3449
Re: Optimizing 8v71 High Altitude Performance
Reply #48 on:
July 08, 2013, 07:13:27 PM »
Clifford I can copy stuff out of books and I know where to find my tools and service manuals.
and I can tell when some mechanic is bs'ing. I get what you are saying....people need to pick one horse and go with it to the finish.
you keep doing what your doing ...
and i'll keep using K&N FILTERS....
I will say that running a 2 screw rack is an art well learned...but every time I lost my favorite big fisted stubby screw driver I had to re develop my touch
.....and I never could balance the bounce of each control rack with anything but my finger...and as I rotate a rack I watched for the ball to lift and rotate each rack simultaneously...before I start tho I was taught it's best toloosen and free up the balls in the rack stands and oil them.
I used a buck knife or o pipefitters welding wedge spacer to spread the stands....
like you say everyonre is different.
Donald PH
1978 Model 05 Eagle w/Torsilastic Suspension,8V71 N, DD, Allison on 24.5's 12kw Kubota.
Hero Member
Posts: 590
Zephyr - 1961 GM PD-4106-446
Re: Optimizing 8v71 High Altitude Performance
Reply #49 on:
July 08, 2013, 07:16:07 PM »
Quote from: Lin on July 08, 2013, 06:01:28 PM
At some point, if you have confidence in the mechanics doing the work, you will have to let them make decisions. If you do not have any confidence, that's a problem since you will not be able to train them with second hand information.
I'm not digging up information to second guess the mechanics here - I am doing it because I am loving learning about the inner workings of our engine. It is a wonderful beautiful machine - and we are loving the chance to literally see and touch every single piece of it.
I love being able to actually refer to books, wisdom and experience.
As luvrbus said - five different DD guys might give five different answers. It is interesting to learn how they came to their conclusions, and to learn from their years of experience. This is exactly why I love having luvrbus on the forums, and I love that so many other experts are willing to share their experience and wisdom here and via phone.
Learning about these engines is a blast - that is why we are nuts, right?
Quote from: Lin on July 08, 2013, 06:01:28 PM
I hope that this is not one of those shops that posts an hourly rate, a higher one if you watch, and a higher one if you offer suggestions.
Actually - much to our delight this shop has been incredibly welcoming, inviting us to watch, and going out of their way to not just show us everything but to explain the inner workings. They love that we are so interested, and they encourage us to tap into other experts and they are eager to hear what we learn.
They have capped the number of hours on the estimate too, so they are not running up the clock in the process - and they even lowered their hourly rate & hours when they gave us the final quote.
And they have given us access to tools and equipment and help for tackling a few other projects while we are here too.
Overall I couldn't be more pleased with this shop. They aren't the cheapest, but they are being extremely thorough, and providing us an invaluable education too.
- Chris
Last Edit: July 08, 2013, 07:35:32 PM by technomadia
Cherie and Chris / Bus tour:
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Hundreds of women in Ontario are in marriages against their will, with a quarter of them married when they were just teenagers, according to a three-year study looking into the practice.
The South Asian Legal Clinic of Ontario, or SALCO, released its findings today looking at 219 cases of forced marriage that were identified in the province between 2010 and 2012.
The report, titled Who/If/When to Marry: The Incidence of Forced Marriage in Ontario, found that both men and women in the province are coerced into marriage, but 92 per cent of those affected are women. In 25 per cent of the cases, the people involved were just 16 to 18 years old when they were married.
'This is a Canadian problem, and it does transcend communities, religion and ages' - Shalini Konanur, SALCO
It's the first study to provide a closer look at these non-consensual unions, which are defined as marriages where individuals are forced to wed against their will, under duress or without full, free and informed consent from both parties.
"I think the reality is that number is just a tipping point of all those cases we know are not getting reported," said Shalini Konanur of SALCO.
"And you have to remember our collection was just in Ontario, so the national picture would be much more, I think, bigger."
The study found that the majority of the people affected are Canadian citizens and permanent residents, with people in 31 per cent of cases living in Canada for more than a decade before being forced into marriage.
"This is a Canadian problem," said Konanur, "and it does transcend communities, religion and ages."
One woman, who goes by the name Haya and does not want to be identified, had been living in Ontario for several years before her father took her to Pakistan to force her to marry her cousin.
"I thought, 'Yay, we're going to go back home for a vacation,'" Haya told CBC News.
"It turns out my dad ends up taking my passport, telling me I can't go back home to Canada and I'm just going to have to end up getting married," she said.
Haya managed to escape from Pakistan and is now living in Mississauga, Ont., but said she was disowned by her father.
The report lists a variety of reasons people are pressured into marriages — usually by family members, community elders or religious leaders — including upholding cultural tradition, family reputation and honour.
The report says shame and fear are common themes in many of the cases it examined. In some cases, victims were threatened with violence.
"In our society, we are fairly good at understanding issues of violence, particularly violence against women," said Uzma Shakir, a former director at SALCO. "But this is an aspect of that violence that we are not quite familiar with."
The report lists several recommendations on how to deal with forced marriages across the country, including a national public awareness campaign, building a better framework for assessing cases and providing legal and social support for victims of the practice.
To encourage thoughtful and respectful conversations, first and last names will appear with each submission to CBC/Radio-Canada's online communities (except in children and youth-oriented communities). Pseudonyms will no longer be permitted.
By submitting a comment, you accept that CBC has the right to reproduce and publish that comment in whole or in part, in any manner CBC chooses. Please note that CBC does not endorse the opinions expressed in comments. Comments on this story are moderated according to our Submission Guidelines. Comments are welcome while open. We reserve the right to close comments at any time.
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subset: commoncrawl


text:
Hotline marks return of Egypt's security agency
Published 5:46 pm, Monday, January 6, 2014
CAIRO -- - After a bombing hit a security headquarters in Egypt's Nile Delta, calls flooded into a hotline run by security agencies as people reported suspected members of the Muslim Brotherhood in their neighborhoods. In the weeks that followed, hotline numbers have run in a scroll on the bottom of many TV news broadcasts.
It's one sign of how Egypt's National Security Agency - once widely hated as a pillar of the police state under ousted autocrat Hosni Mubarak - is reclaiming a major role amid a wave of militant violence and a wide-scale government crackdown on the Brotherhood since the July coup that removed Islamist President Mohammed Morsi.
Some activists fear that a Mubarak-style autocracy is returning under the new military-backed government, three years after the uprising that toppled Mubarak in hopes of creating a democracy. The emphasis on the hotlines, they warn, raises the likelihood that neighbor will turn against neighbor at a time when the government has accused the Brotherhood - its top political nemesis - of organizing the violence.
Officials from the agency say tips from citizens are helping it rebuild its intelligence sources. They depict the agency as deeply crippled by three years of turmoil - including, they say, security breaches during Morsi's year in office, when the Brotherhood gained access to its files.
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The hotline also aims to enlist the broader public on the agency's side as it tries to rehabilitate its image. One agency official said the lines help change a "cultural norm" among Egyptians against cooperating with the police.
Under Mubarak's rule, the agency, then known as the State Security Agency, was notorious for abuses and torture as it pursued political opponents, particularly Islamists. It kept a lid on dissent and was involved in rigging elections to ensure ruling party victories.
Hatred of the agency was a main motivator for protesters in the uprising that toppled Mubarak.
The post-Mubarak government renamed the agency as the National Security Agency and forced a number of its senior officers into retirement, but it was never dismantled or reformed.
Since Morsi's fall, at least a hundred of the sacked senior officers have returned, other security officials said.


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Miami Heat's LeBron James Must Embrace Villain RoleJanuary 17, 2011
LeBron James is trying…he really is, but he's failing.
LeBron is trying so hard to embrace his new role as the villain of the NBA, but it's not working.
LeBron enjoys going on the road and getting booed. In fact, he is actually playing better on the road than he is at home.
After the Lakers 112-57 debacle of the Cavaliers on Tuesday night, LeBron tweeted: "Crazy. Karma is a b****. Gets you every time. It's not good to wish bad on anybody. God sees everything!"
Once I read that, the first thing I thought of was Dan Gilbert, the Cavaliers owner who posted an open-letter on the Cavaliers website within minutes of LeBron's decision to leave chilly Cleveland for sunny Miami.
In the letter, Gilbert called James the "former hero;" he called LeBron's decision a "cowardly act of betrayal" and vowed that the city of Cleveland will win an NBA championship before the "self-titled former King" won one.
In the tweet, it seemed as if James was taking a jab at Gilbert and all the entire Cavaliers' players who talked bad about him after his decision. But when asked about the tweet by reporters, James backed away from his tweet and said, "It's just how I was feeling at the time. It wasn't even a comment from me, it was someone who sent it to me and I sent it out. It wasn't toward that team. It definitely wasn't a good showing by that team last night; I know they wish they would've played better."
When asked to clarify his confusing comments, James and the questions were cut off by a member of the Heat public relations staff.
LeBron, if you are going to be the villain of the NBA, you need to embrace it. You need to own up to your "tweets" and man up and say, "Yes, I wrote that. It was directed towards the Cavaliers and most importantly Dan Gilbert." But you won't see Lebron saying that, and you know why? Because he's too worried about what people think about him.
As Matt Blue says, "Your reputation and your image come and go. Not everyone is going to like you no matter what you do. If you try to get everyone to like you, then you are going to end up being a very miserable and frustrated person." So LeBron, do yourself a favor and forget about the "good LeBron" you were in Cleveland where everybody and their mothers loved you. Here in Miami, we love you. But let's be honest here, the rest of the NBA world hates you and us.
LeBron is being booed in cities that never had a chance to sign him (New Jersey and Memphis to be exact). LeBron is playing better on the road than he is at home. I think that the boos ignite his fire, and he cranks it up from there. LeBron is averaging nearly 28 points per game on the road, compared to his 22 points he drops at the American Airlines Arena.
Although some people believe LeBron has already embraced his "inner Anakin" and is the official villain of the NBA, I see it otherwise.
I see a player who really is trying to enjoy being the villain; you saw it in a couple of occasions already this season: When he pulled a "DeSean Jackson" after sinking a three-point dagger in OT of the Portland game, and he cruised the opposite end of the court with arms raised, motioning his fingers to the crowd to elevate their hate. And his "my own greatness" comment he made after his "Return to Cleveland" game. And of course, the whole "Heatles" nickname that seemed to upset everyone who's ever heard "Abbey Road."
LeBron is trying to be a villain, but when it came time for him to officially be known as the "bad guy" and own up to his tweet, what does LeBron do? He takes the easy way out and says he "re-tweeted" from another friend. Villains don't do that, LeBron.
LeBron, as the great philosopher Jagger once said, "You can't always get what you want, but if you try sometime, you find that you get what you need."


text:
The Language of Life: How Cells Communicate in Health and Disease
Cooperation requires conversation. Human beings speak to one another. Sounds, scents, and postures allow animals to make their point. While individual cells can t talk, hiss, growl, or bare their teeth, they nevertheless communicate regularly. Their language is based not on words or gestures, but on chemistry "using molecules where we would use words, constructing sentences from chains of proteins. The cells that make up the bodies of muticellular organisms inform, wheedle, command, exhort, reassure, nurture, criticize, and instruct each other to direct every physiological function, report every newsworthy event, record every memory, heal every wound. And each of those chemical conversations represents an opportunity for scientists and physicians.
The molecular biologists who worked for over a decade to sequence the human genome have sometimes referred to that sequence as the book of life. To our cells, that book is no more than a dictionary "only living cells can converse, forming the network that allows our 60 trillion cells to function as a single organism.
For nearly a century, researchers have been straining to hear the whispered conversations among cells, hoping to master the basics of their language. They know that if we can decipher and translate this cellular chatter, we have the potential for sending signals of our own that could repair wounds, reduce cholesterol, control insulin levels, or even block the reproduction of cancer cells. The possibilities are as endless as they are intriguing. The Language of Life is a fantastic story of discovery, blending the vision of science with the poetry of life itself.
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A magical, musical stage adaptation of The Gruffalo comes to Preston Charter Theatre this month and production company Tall Stories have released this snap, above, of the play's stars in full make-up.
Starting next Thursday, July 24, there are five fantastic performances to see until Staurday July 26.
Join Mouse on a daring adventure through the deep dark wood – in search of hazelnuts – as she meets the cunning Fox, the eccentric Owl and the party mad Snake, and outwits them all with the story of the fabled Gruffalo.
Armed with only a nut map and courage Mouse must make sure she doesn't end up as dinner for these wily woodland creatures!
The perfect combination of music, laughter, physical theatre and just the right touch of scary fun, this is the must see family show for lovers of a timeless tale.
Tall Stories' adaptation of the award winning picture book is set to a catchy musical score with original songs.
This enchanting production has entertained audiences worldwide, bringing everyone's favourite furry monster to glorious life, live on stage.
Shows are at 1.30 pm on the Thursday and 10.30am and 1.30pm Friday and Saturday.
Tickets £11 Schools/ Groups £8.50. Buy 10 or more get the 11th free.
Box office 0844 844 7710 www.prestonguildhall.com/


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Reviews of Malafrena (1979)
Review by spiphany (2004-04-09)
For some reason this reminded me of Goethes Werther or Schillers Kabale und Liebe. I suppose that makes a certain amount of sense. It has many of the elements characteristic of romanticism (emphasis on emotion over rationalism, nature as an inspiring element, idealism, and the lonely figure of the artist), and it is set at approximately the same time period as these authors lives, so the atmosphere is similar. The style, which is allusive and descriptive (although some people might consider it slow and slightly ponderous) is appropriate to the story and quite evocative.
©Steven Jeffery / IBList.com, 2017
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Tartan - Getting it running on BlueDragon
May 27, 2005 ·
I spent several hours over the last couple of nights trying to get Tartan running on BlueDragon 6.2. I found several bugs in BlueDragon in the process. The first stumbling block is that BlueDragon does not support WEB-INF.cftags.component as the universal base class for all components. It's mentioned several times in the CFMX documentation so this is at best a compatibility issue that New Atlanta should document and at worst a bug they should fix. Workaround: change WEB-INF.cftags.component to any. The second stumbling block I hit was that the pseudo-constructor of a derived CFC could not access variables set in the pseudo-constructor of the base CFC. New Atlanta just released a Hot Fix that fixes this bug. You'll need it to get Tartan running. Then I tripped over <cfbreak/>. BlueDragon thinks that's an illegal tag. Add a space and it's happy: <cfbreak />. I found the same problem with <cfrethrow/>. Changing it to <cfrethrow /> made BlueDragon happy. Finally, BlueDragon does not allow derived CFCs to call private methods in the base CFC via super. Since private methods are accessible to derived CFCs (because CFML's private really means protected), this should definitely be valid. Workaround: change ServiceFactory.getServiceArgs() to be access="public". At this point my sample application (for my frameworks talk) runs on BlueDragon in all seven variants. Oh, and this exercise did highlight a bug in my code! My Tartan configuration file did not have a <parameters> tag around my DAO factory parameters which caused them to be ignored. This meant that my queries were being run with username="" password="". On CFMX, blank credentials are ignored and the values in the data source (in the CF Admin) are used. On BlueDragon, the blank credentials are used (so the queries failed).
Tags: bluedragon · coldfusion · tartan
9 responses
Wow Sean, thanks. I don't know what to say except that some of these issues are rather serious incompatibilty issues when dealing with CFCs. I find it amazing that these incompatibilities still even exist in the latest version of BD. Perhaps compatibilty just isn't really important when dealing with CFCs. Too bad.
We take compatability very seriously, and if you haven't filed these bugs Sean, then we'll make sure they are logged. That said, i find it interesting to see how CFMX has broken another basic OO fundamental yet the community is very happy to turn a blind eye.
If the underlying object has a method marked as 'private' then private is what it should be. That is the whole point of it being marked 'private'. The OO world recognizing the need for greater access, introduced 'protected' to provide the control you require. Yet CFMX decides not to implement this and redefine what 'private' means.
My biggest issue with CFC's is CFMX poor implementation of the 'var' variable. If you define a variable inside a CFFUNCTION it should always be scoped to that execution thread, and not the class. Most other languages operate like this; but again we see CFMX redefining this area of programming. One can only assume the 'var' was a hack to get around a bug, since they already had the 'this' scope properly defined to access CFC scope variables.
The way I see things, for something to be considered compatible it must exhibit the same behavior as the object of its compatibity. This means that even though CFMX might not behave the way you think it *should*, it nonetheless does have specific and documented behavior that cannot be ignored when making claims of compatibility. Additionally, much of this behavior has been around since CF 6.0 in mid to late 2002. Any issues with the super scope have been around since it was introduced in August 2003. It is nice to want to do it "right", but in this case the correct (and perhaps best) thing is to make it work the way it is expected to work.
Sean: thanks for putting in the effort to track down and document these issues.
Paul: the situation may not be as bad as it appears at first blush.
Regarding "WEB-INF.cftags.component", it's possible to configure the location of "component.cfc" in BD, so it should be possible to configure BD to recognize "WEB-INF.cftags.component", possibly in conjunction with a mapping for "/WEB-INF". The instructions will vary based on which BD edition is being used. We could probably modify BD to recognize "WEB-INF.cftags.component" as referencing "component.cfc" even though that's not really where the file physically resides. We'll open a bug report on this.
(In my opinion, the real issue here is that the location "WEB-INF.cftags.component" is implementation-dependent, and what's really needed is an implementation-independent way to specify TYPE="component" or RETURNTYPE="component" to indicate a generic component type. For example, what if a future version of CFMX moves the location of "component.cfc"? It would break your code--that's what I mean by implementation-dependent.)
Regarding <cfbreak/> and <cfrethrow/>, these are apparently manifestations of the same bug in BD. Note that if you simply use <cfbreak> and <cfrethrow> (which is what most people will do anyway), then the code works properly.
Regarding access to inherited "private" methods via "super", this is apparently a bug in BD due to our mis-interpreation of what "private" means in CFML (silly of us to think that "private" means the same thing in CFML as it does in every other object-oriented programming language). We'll open a bug report on this.
You can expect to see all of these issues fixed in the BlueDragon 6.2.1 updater planned for release later this summer.
Vince's reaction seems much more reasonable than Alan's - this is about compatibility not "rightness".
access="private" has worked the same way for three years and is very well documented. I think most people agree it's confusing when compared to C#, Java or C++ but that's just the way it is. "this" is also a bit confusing compared to those languages too. Much has been written about both of these topics over the last three years...
Thank you Vince for responding to these very practical issues. I appreciate it. I imagine that some of these issues are also what keeps cfcUnit from working on BD as well, although I haven't really looked into it myself.
cfcUnit uses the (unsupported) ServiceFactory class which BlueDragon does not provide. That's the main reason why cfcUnit will not run on BlueDragon.
Well shoot, I forgot about that one. Thanks.
FYI, for anyone who's interested, these issues have all been fixed in BD 6.2.1 and Sean's CFUNITED examples all run without modification. The public beta of BD 6.2.1 is planned for release next week.


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HARRISBURG (March 18, 2014) - The Conference of County Bar Leaders (CCBL) of the Pennsylvania Bar Association (PBA) recently honored Immediate Past Chancellor of the Philadelphia Bar Association Kathleen D. Wilkinson with its 2014 Gilbert Nurick Award. Philadelphia Bar Association Chancellor William Fedullo presented the award to Wilkinson during the 48th Annual Seminar of the Conference of County Bar Leaders in State College.
The Gilbert Nurick Award, which is named for the late Harrisburg lawyer who served as PBA president, is presented to a member of the PBA who exhibits dedication and service to the leadership and promotion of the organized bar and its activities.
"In advancing a wide spectrum of leadership opportunities for bar members during her tenure as Chancellor, Kathleen has evoked the true spirit and meaning behind the Gilbert Nurick Award," said Philadelphia Bar Executive Director Mark Tarasiewicz in his nomination of Wilkinson.
As chancellor of the Philadelphia Bar Association in 2013, Wilkinson conceived of and launched the highly successful "Chancellor's Leadership Institute." In all, 10 Institute programs were held free-of-charge for bar association members during the course of the year to assist and develop leadership skills and tools for women attorneys, attorneys of diverse backgrounds and young lawyers to help them succeed in their careers. The Institute harnessed the wisdom and experience of some of the region's top legal minds and business leaders.
Prior to beginning her year as chancellor, Wilkinson issued a challenge to law firms and legal organizations to place renewed emphasis, value and recognition on certain important aspects of being a successful lawyer: leadership, civility, mentoring, community service and pro bono work. "By creating new and unique opportunities for leadership and professional development of our lawyers through the Chancellor's Leadership Institute, the bar association is working hard to meet the challenges of a constantly evolving profession," said Tarasiewicz. "The Institute's work strikes at the very heart of the bar association's mission to serve the profession and the public by promoting justice, professional excellence and respect for the rule of law."
The CCBL, whose membership includes leaders from county bar associations throughout the state and from the PBA, organizes a yearly educational conference focusing on the exchange of innovative bar association projects and ideas and on the development of mutually beneficial relationships among bar leaders that improve the legal profession.
Founded in 1895, the PBA strives to promote justice, professional excellence and respect for the law; improve public understanding of the legal system; facilitate access to legal services; and serve the 27,000 lawyers who are members of the association.


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www.rickcarlson.com | Sat, 24 Mar 2018 18:50:05 CDT1
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Do you have an old MacBook or iMac that just isn't running as well as it used to? So do I. It's a 27-inch iMac from 2009. It sports a 3.06 GHz Intel Core 2 Duo processor and 4 GB of DDR3 RAM. It's been a great machine for me over the years, but these days (6 years after I bought it) it's a bit too slow and frustrating for my liking. So I have begun the process of deciding whether to buy a new Mac, buy a refurbished mac or spruce up my old Mac myself and get a bit more life out of it. Depending on how old your Mac is and what condition it is in, you may come to a different conclusion, but in my case I've decided I want to see what I can do to pump some new life into my old Mac—on my own.
Being a tech blogger, the very first thing I wanted to do was check with a couple of experts to see what they had to say on the subject. Jeff Suovanen (JS), a technical writer with iFixit (the free repair manual for everything) and the lead technician from Mac Of All Trades (a leading site for buying/selling used Macs) were kind enough to answer a few questions for me. Here's what they had to say.
What does a non-technical person need to know before attempting to refurbish their older Mac product?
JS: For most first-timers, the biggest barrier is their own fear—but in reality, there's nothing particularly difficult about working on Macs. If you arm yourself with a few basic tools and take advantage of all the great web-based resources out there, like the free guides on iFixit, Mac repair can be accessible to virtually anyone.
LT: If you don't keep backups of important files, now is the time to start. The computer and it's parts are replaceable, but your family photos, personal documents, and other files often aren't.
What does an individual need to do in order to get their old Mac running as fast and as up-to-date as possible?
JS: Once a Mac's OS and software are optimized, RAM is probably the most common performance bottleneck. Fortunately, upgrading RAM is usually inexpensive and straightforward; for many people, it's their first experience with electronics repair. If you can replace the batteries in your TV remote, you can replace a stick of RAM. From there, consider upgrading your standard hard disk to a SSD for better response times across the board.
LT: Upgrading the memory (RAM) is usually inexpensive and simple to install. If replacing the hard drive is an option, installing a Solid State Drive (SSD) is likely the single-most impactful upgrade you can perform. As for software, the best thing to do in situations where your Mac has slowed down over the years is to effectively start over with a "clean install." Back up your important files, erase the hard drive, and install a fresh copy of Mac OS X.
How old is too old for a Mac to be refurbished and still be of any real use?
JS: This often depends more on the individual than the computer system—we all have different expectations for things like boot-up and response time, and older systems may not be capable of running current software. But almost any system that still works can be useful for someone. Many local charities will happily take your aging Mac and find it a good home.
LT: A Mac will only be too old when it cannot be upgraded to do what you want. Plenty of our customers buy Macs that would be "too old" for most users, but these units can still run legacy applications they've been using for years. Not only does their Mac run the older software they need, it also cost significantly less than a newer Mac!
What is the bare minimum that a person can do for a "quick boost" to performance for an old Mac?
JS: Updating your software and clearing out unused programs makes for a better experience on just about any Mac—and it's free! It's also important to maintain adequate hard drive space—if you have less than about 10% storage remaining, back up and delete whatever you can, or consider upgrading to a higher-capacity drive. Giving your OS that extra bit of room to work can make a big difference.
LT: There are a lot of "popular" paid utilities for the Mac that claim to speed/clean up your Mac and correct errors, when in reality they seem to cause more harm than good, so please do your research before installing new software. Mac OS X does a good job of maintaining your system on its own, but if it's running very slow, we would recommend performing a backup and "clean install" of OS X as mentioned above.
What is the absolute maximum length a person can go to to redo an old Mac system? Would it even be cost efficient?
JS: The logic board ties everything together, and that tends to be the limiting factor. You can upgrade virtually everything else—processor, RAM, hard drive, video card, and so on—assuming you use components that are compatible with an older board. Eventually, you'll find your logic board just doesn't support the latest technology, regardless of what you're willing to spend! Even so, Macs are hardy machines, and they know how to use a little to do a lot. Having the latest technology often isn't as important as simply keeping your Mac in good order.
LT: Most Macs don't have a significant upgrade path – usually it stops at upgrading the RAM and hard drive, and it's usually inexpensive. Some advanced users will even replace their DVD drive with a second hard drive or SSD, or go as far as replacing processors or retrofitting updated components into older Macs. The cost and labor can be significant, so if you aren't a tinkerer, you may want to consider trading up to a newer refurbished Mac that better suits your needs.
Featured image via Christopher Phin on Flickr.


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School psychologist Mark Traina, who made racist remarks on social media, resigns
May 23, 2012
JEFFERSON PARISH, La. – A school psychologist who made what some called racially inflammatory remarks on social media sites has resigned, according to the Jefferson Parish School system.
Mark Traina had remarks attributed to him forwarded to the U.S. Department of Education by the Southern Poverty Law Center.
The action by the SPLC came after it had sent discrimination complaints to the Dept. of Education on the Jefferson Parish school system, contending it disciplined black students inordinately more than white students.
The SPLC on Monday released a series of remarks it attributed to Traina's Twitter account, including:
- "Young Black Thugs who won't follow the law need to be put down not incarcerated. Put down like the Dogs they are!" (January 14, 2012)
- "Serpas should be warning people to STAY THE HELL OUT OF NEW ORLEANS! These Black Dudes will Kill You!" (January 13, 2012)
- "We need many Young Black Males living Thug Lives to lay down their Weapons, get Educated and start contributing to Society" (January 16, 2012)
- "Two additional suspects arrested in murder of 11-year-old Harvey boy: Angry Young black Males with no respect for Life! Destroying the U.S." (January 13, 2012)
- "Protesters march-Florida! How come White People don't Protest when Blacks kill Whites which occurs too often? Is that a politically correct?" (March 31, 2012)
- "2 New Orleans policemen shot, 1 suspect dead, another injured: UPDATE | NOLA Quick Someone call David Duke before the NAACP gets here!" (March 4, 2012)
- "Santorum wins Mississippi and Alabama primaries: I grew up in Mississippi, Alabama and Louisiana-I am a Wallace Man at Heart!" (March 13, 2012)
Jefferson Parish schools had planned an investigation.
Traina was also accused of making racially-charged comments on the web site of The Times-Picayune. He told the newspaper on Monday that he stands by his comments and that they do not apply to the functioning of the school system. He also said that his comments are backed up by data.
The original SPLC complaint describes how the district's alternative school policies have resulted in black students making up 78 percent of all alternative school referrals even though they are only 46 percent of the district's student population.
The law center said those students are often referred to alternative schools for minor misconduct, such as disrespectful behavior, use of profanity, disrupting class and horseplay.
Source: "JP school psychologist who made controversial remarks resigns," www.wwltv.com, May 22, 2012.
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Here is the rundown:
- refinished frame
- refinished frame
- retied coil springs
- new padding
- new stuffing
- new lush velvet
- antique european grain sacks ( laundered &
sanitized ... good as new)
Basically it's a brand new sofa on an antique Late Classicism (1835-1850) mahogany frame!
|One grain sack was used to cover the front
|2 similar colored sacks were used to cover the back
|The grain sack came with the letters KC embroidered on it, that's how the farmers
could tell which sacks were theirs.
I had originally considered painting the frame but couldn't
bring myself to do it.
Even though it's mostly veneer the crotch cut
mahogany is 162+ years old and
deserves the respect of not being covered up.
The strip of trim at the base was blending
in too much though so I did
put some gold paint on that and rubbed it down
so the gold stayed only in the recesses and now the trim pops!
Here is a before shot:
|BEFORE: red velvet was at least the second covering it had on it, before that was a green fabric.
|AFTER: I followed the original frame tufting detail and it really makes a difference.
|BEFORE: years of grime built up on the frame
|AFTER: nastiness gone and lovely flame goodness shining
You can check out the whole journey with this piece by clicking on the Mahogany Empire Sofa label
at the bottom of this post and to the right.
Partying with:
Under the Table and Dreaming
Under the Table and Dreaming
Primitive & Proper
Between Naps On The Porch
Savvy Southern Style
The Shabby Creek Cottage
504 Main
Between Naps On The Porch
Savvy Southern Style
The Shabby Creek Cottage
504 Main


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HOME > Tourist spot > Sanson-Yousui (Three villages irrigation canal)
Sanson-Yousui (Three villages irrigation canal)
Shindayu Yamamoto was born about 200 years ago in Shibou and he was active in the provincial government office as a deputy along with the mayor Shube Hirao. In the 3rd year of Bunka-Era, the whole of north area of Yoshino river was hit with serious drought. Many farmers went hungry and suffered badly due to the heavy tax imposed. So bad was the situation, they fled to the neighbouring county, Sanuki. After the consultation with the mayor, Mr.Yamamoto made a plea in a letter to the governor of Awa-han so that they could carry out the work to make irrigation canal. He signed the letter with his own blood and put his life on line to commit a hara-kiri, were it not successful. This difficult work was completed after two years, but then, they encountered the another problem as the canal was kept being buried by the landslide every year. One day, he was inspired by the story of a coal miner and got an idea of digging the tunnel for the irrigation canal. Yet again he managed to get an approval for the suggested work in exchange for his property and wealth to tunnel the mountain and at last it was completed in the late autumn of 10th year of Bunsei-Era after overcoming many difficulties and sacrifices. The length of canal is 268.5 meters. This made the poor villages (Kamonomiya, Seiriki and Shibou whose staple diet was potatoes) enriched and they then became the granary of the area.


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According to a report from Page Six, the oldest and least useful member of Team USA, point guard Jason Kidd, has broken it off with supermodel girlfriend May Andersen (pictured here with Marisa Miller – rawr!).
It's over between model May Anderson and her Dallas Mavericks beau Jason Kidd… It seems Kidd was tired of reading about his woman's nights out. "Jason couldn't take her hard partying," said one source. "While he was training for the Olympics, she told him she was staying in, but then he would read in Page Six that she was out with celebrities like Lindsay Lohan." Our insider added, "It was too distracting, and he decided it better to focus on training and bringing home the gold for the US." Reps for Kidd had "no comment."
Whatever. These people suck. Kidd's had a nasty divorce, allegations of groping a woman in a NYC club, and ditched his previous girlfriend during her pregnancy. Andersen dated Kid Rock and was arrested for air rage. We should all breathe a collective sigh of relief that they're not going to join their DNA to make some kind of apocalyptic celebrity hellspawn.


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Q: I reach my full retirement age (FRA) of 66 on May 1, 2013. Is there any significance to waiting until age 66 ½ to start my Social Security retirement? That is when I plan to retire.
A: You can start your Social Security retirement with whatever month you think best, if you meet all requirements at the time.
If starting SSA retirement when older than full retirement age, your monthly amount would be more than the full retirement age (FRA) amount. If starting before FRA, the amount would be less than the FRA amount.The amount of increase or reduction depends on the specific number of months involved, not your age in years.
Being born on the first day of the month is important for you. Legal precedent states that a person attains their age on the day before their birthday. When born on the first of the month, Social Security figures your benefit amount and your full retirement age as if your birthday was in the previous month. With a birthday of May 1, you are considered to reach FRA in April. Consider this when deciding when to start your Social Security retirement.
Estimate your full retirement age (FRA) amount with the Retirement Estimator in the SSA Retirement Planner section (www.socialsecurity.gov/retire2/). Then, use your estimated FRA amount with the "compute the effect of early or delayed retirement" calculator to estimate amounts for specific months before or after FRA. This calculator is at http://www.socialsecurity.gov/OACT/quickcalc/early_late.html#calculator.
How much will you earn in 2013? The earnings limit (annual earnings test) for people turning age 66, their full retirement age, in 2013 is $40,080. A special monthly, one time, earnings test exists and usually used in the first year of retirement if high earnings are expected that year. Depending on your anticipated 2013 earnings, you might decide to start benefits with January, with a smaller monthly benefit, even though you plan to continue working until May. Use the tools mentioned above to estimate benefits starting with any month. The earnings test stops with the month you reach full retirement age. With no limit on your earnings, starting your Social Security at FRA is another option even if you continue to work.


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I finally have time to finish me street fighter project!!!!
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Showdown Survivor 10 Points Complete any 1 ending Medal Stats.
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Super Mario Crossover Rated 4.3900 Stars Play the original Super Mario Bros with characters from classic Nintendo games. Action - Platformer - Hop and Bop Divine Intervention pt. 1 Rated 4.0700 Stars Level 1 of Divine Intervention Action - Shooter - Run 'n Gun Mortal Kombat - KAF! Rated 4.1600 Stars What if MK Armageddon's Kreate a Fatality system was in UMK3? Use Noob Saibot to find out! Gadgets - Other


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2014 U.S. Junior Original Concert
2014 US National JOC
The concert will be held at the Virginia G. Piper Repertory Theater, Mesa Arts Center, in Mesa, Arizona on Sunday June 15, 2014 at 4:00PM.
The concert will feature 13 student composer-performers from 8 Yamaha Music Schools including a guest performer from Canada.
About JOC
Presenting Personal Sentiments through Original Compositions
The Junior Original Concert (JOC) offers children aged 15 or younger studying at Yamaha Music Schools opportunities to perform their own compositions in public. Since its start in 1972, the JOC program has expanded worldwide as an activity to promote the growth of children, and we now receive more than 35,000 applications as children's messages each year. Many remarkable compositions are performed at the class-level and school-level concerts put on by Yamaha Music Schools around the country, at the JOC Regional Concerts aimed at enhancing the cultural level of local communities, and at the International Junior Original Concerts providing a venue for outstanding musical compositions from children worldwide. Many JOC participants have gone on to outstanding, active professional careers in music and other fields, and have won high praise all over the world.
Local Yamaha Music Schools
The activities of Yamaha Music School graduates around the world are a testimony to the scope, appeal, and quality of the Yamaha method. These graduates include millions who appreciate and enjoy music as a vital part of their lives as well as those who have attended major music conservatories, won national and international music competitions, and become professional musicians and teachers.
- Coldwater Music School: (623) 535-7778
- East Valley Yamaha Music School: (480) 926-4441
- Phoenix Yamaha Music School: (602) 504-0042
To Reserve tickets or obtain information please contact one of these authorized Yamaha Music Schools:
|E-mail / Number
|East Valley Yamaha Music School
|Heidi Grimes
(480) 926-4441
|Phoenix Yamaha Music School
|Motoko Suzuki
(602) 504-0042
|Coldwater Yamaha Music School
|Sharon Lamb
(623) 535-7778


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Authenticate Facebook Users in MOdx, and Build a User Profile
Although still very new, and with much to learn I am loving Modx as a tool to quickly build out robust sites.
Recently a client wanted to add Facebook Integration to their MODx site. I've used Facebook's API before, and know it makes authentication pretty easy, but I had to figure out to insert that authorized user into Modx's web context. And it was actually quite easy as well.
The user becomes a full blown member, and can be treated the same as any user that registered. (you can also treat them differently)
Read on to learn how two simple snippets allow Facebooks users to add themselves to your site in the provided member groups.
The extra also creates a full user profile in modx based on Facebook's info, complete with:
- Name
- Username
- Hometown
- Photo
Finally, in case you want to add more social features using their Javascript API we make the appID and session available to the front end using placeholders.
Important:You Must Have Basic Login working using Login
This article assumes you already have basic authentication working for your users using Shaun and Jason'sLogin extra. They also has great docs, so I'll spare you.
But, I strongly suggest 3 things:
- A dedicated Login/Logout page
- A Login Link that shows to unknown users that simply links to the dedicated page Login
- A Logout link shown to authenticated users that links to the same page, but specifies logout.
<a href="[[~29? &service=`logout`]]">Logout
Shaun's IF extra is a great way to manage that choir:
LoginChunk used on all pages

 [[!If? &subject=`[[+modx.user.id]]` &operator=`empty` &then=`<!-- we dont know who the user is, show login and register links --> <a href="[[~29]]">Login</a>, <a href="[[~27]]"/>Register</a> ` &else=`<!-- well hello old friend, show the known user his profile link, etc --> [[!Profile]] Welcome Back, <a href="/users/my-profile.html">[[+modx.user.username]]</a> | <a href="[[~29? &service=`logout`]]" title="Logout">Logout</a> ` ]]

Once you're all setup and working with that, read on.
Facebook API
You'll want to visit Facebook's developer site and get yourself and application ID. They have great documentation, so I wont regurgitate it.
While you are there, be sure to grab the PHP Client they provide. ( you can save a step by using wget from your server to download the sdk tarball as well)
Now that facebook nows about your app, and you have an application ID and secret we can add our 2 snippets to MOdx, and upload the PHP Client and Certificate.
Note: Once you have created the two snippets below, you will need to provide them to both snippets as default properties.
Upload the facebook client
I chose to put the php class under core/components/facebookLogin/ , and reccomend you do as well, because I plan to release all this as an extra very soon. (and that will keep the transition smooth)
You can use the file explorer to create the folder, but MOdx wont let you upload the PHP file. So you will need to ftp the file to the server or use wget right from the server. But in the end you need this, a directory with Facebook.php and fb_ca_chain_bundle.crt. We will call the facebook.php file in later steps.
Creating the facebookLogin snippet for Modx
First add a new category named facebookLogin (again, keeps life easy), and write two new snippets, facebookLogin, and facebookLogout.
The Login snippet outputs the Connect With Faceboook button, so you can just include it in the above code, right next to the login link.
Updated LoginChunk used on all pages
[[!If? &subject=`[[+modx.user.id]]` &operator=`empty` &then=`<!-- we dont know who the user is, show login and register links --> <a href="[[~29]]">Login</a>, <a href="[[~27]]"/>Register</a> [[!facebookLogin? &userGroups=`Members`]] ` &else=`<!-- well hello old friend, show the known user his profile link, etc --> [[!Profile]] Welcome Back, <a href="/users/my-profile.html">[[+modx.user.username]]</a> | <a href="[[~29? &service=`logout`]]" title="Logout">Logout</a> ` ]]
(Note: The extra will eventually use a chunk as a template to allow you to customize the text or image shown easily, this is more aligned with Modx's recommended architecture as well, so bonus if you just implement that from the get go.)
Now just call that snippet, with the optional attribute of "userGroups" to add group membership for new users. That attribute, like Login's accepts a comma separated list of groups.
[[!facebookLogin? &usergroups=`Members`]]
Well there you have it, users can now authenticate against facebook, and if they grant permissions, MODX will be able to add them as a new user complete with email, photo and hometown.
..Oh what's that? You want them to be able to logout too. OK, ok..
facebookLogout hook for Modx's Login Extra
The login code above adds the Facebook user as a fully fledged user. SO if you have Jason and Shaun's Login extra working properly they should see a logout link. But what happens when you click it?
Modx says Logout!, Done. Redirect to whatever page. Facebook extra says Hey! i know you welcome back, and adds user back into the current context.
So unless we also tell Facebook that the user is logging out, they will never be able to logout again! Oh my..
So the solution is use the facebookLogout snippet as a post hook. This allows MOdx and facebook to work in tandem.
Modx says Logout!, Done. Redirect to Facebook's logout URL. Facebook kills authentication session, sends back to whatever page. Facebook extra still checks, but can not load the previous session
/** *FacebookLogin Snippet for Modx * FacebookLogin is free software; you can redistribute it and/or modify it * under the terms of the GNU General Public License as published by the Free * Software Foundation; either version 2 of the License, or (at your option) any * later version. * * FacebookLogin is distributed in the hope that it will be useful, but WITHOUT ANY * WARRANTY; without even the implied warranty of MERCHANTABILITY or FITNESS FOR * A PARTICULAR PURPOSE. See the GNU General Public License for more details. * * You should have received a copy of the GNU General Public License along with * FacebookLogin; if not, write to the Free Software Foundation, Inc., 59 Temple * Place, Suite 330, Boston, MA 02111-1307 USA */ //Login doesn't provide separate hook calls for logging or logging out, so we check.. $islogout = array_key_exists('logoutResourceId', $hook->getValues()); if($islogout){ require_once $modx->getOption('core_path').'components/facebookLogin/facebook.php'; // // Where do these come from? Add them as Properties to the snippet! // $appId= $modx->getOption('appId',$scriptProperties,''); $secret= $modx->getOption('secret',$scriptProperties,''); // Create our Application instance. $facebook = new Facebook(array( 'appId' => $appID, 'secret' => $secret, 'cookie' => true, )); $session = $facebook->getSession(); $modx->toPlaceholder('facebook_session',json_encode($session)); $modx->toPlaceholder('facebook_app_id',$facebook->getAppId()); $me = null; // Session based API call. if ($session) { try { $uid = $facebook->getUser(); $me = $facebook->api('/me'); } catch (FacebookApiException $e) { error_log($e); } } if($me){ //we are logging out but facebook is still logged in, kill session die($modx->sendRedirect($facebook->getLogoutUrl())); } // they are logging out, but not FB user, do nothing }else{ //just logging in $modx->sendRedirect('/users'); }
SO how do we call that code? Remember you're dedicated Login/Logout page?
[[!Login? &tplType=`modChunk` &loginTpl=`lgnLoginTpl`]]
Just add the logout snippet as a posthook
[[!Login? &tplType=`modChunk` &loginTpl=`lgnLoginTpl` &postHooks=`facebookLogout`]]
That's everything I think. As I said I am still new to MOdx, and have much to learn, so don't hold back on the input.
May 13, 2011
Nice work Eddie!
There is however a less drastic way to log the user out without logging them out of Facebook as well (hey, I don't want other sites I'm visiting signing me out of FB!)
require_once $modx->config['base_path'] .'lib/facebook-sdk/src/facebook.php'; $facebook = new Facebook(array( 'appId' => '11111', 'secret' => 'ffffffffffff', 'cookie' => true, )); // As we use cookies, to log FB user out of our site requires the cookie to be destroyed $facebook->destroyCookie();
Code is from a MODX Evo site, but the idea is the same – just destroy their login cookie rather than their FB-login.
Roopam permalinkJune 4, 2011
hi there, nice walk-through!
Need a little help though. Am not able to figure out where I am supposed to give the appId and the secret!
I installed a the snippets and the php clients. Everything seems to be running fine except for the message for $output : No AppID or Secret Provided, please obtain from developer.facebook.com
Thanks in advance!
June 19, 2011
Great work Eddie.
Is there any chance to get same functionality under EVO? Unfortunately, my hosting provider doesn't support xPDO so I'm stuck with 1.05 (don't ask why, it's complicated)…
Greetings from Serbia.
August 4, 2011
Nice work, I will try this.
September 11, 2011
Great Job dude! I will give it a try and if it works nicely, i will use it on every revo-page i do! Wow…
Ben M permalinkDecember 26, 2011
Nice post! I saw you created a package on ModX extras but it's gone/broken now. Was there an issue?
January 31, 2012
Package does not install.
February 13, 2012
Great article – gave me a wonderful head-start on getting Facebook Login working on a site I'm working on. Particularly the handling the data coming back from Facebook was very useful.
However, the logout code didn't work for me. The reason seems to be that the &postHook script (FacebookLogout) only gets called on registration and not when a user logs out.
The way around this is to use the OnWebLogout system event. If you want to log your user out of Facebook as well as your own site you can call:
$logoutURL = $facebook->getLogoutUrl(array('next'=>'url to return to after logout');
However, I think that's a little more aggressive than I wanted to be so I used the following code to just kill the user's Facebook session and cookie instead leaving them logged out of my site but still logged in to Facebook:
$returnURL = $modx->makeURL(The id of the resource you want to redirect to on your own site after logout,",",'full');
setcookie('fbs_'.$appID, ", time() – 3600, '/','.yourdomain');
Thanks again for the great article.
February 13, 2012
Incidentally, there is a typo in your logout code too, when instantiating the Facebook object you use $appID instead of $appId 🙂
February 16, 2012
Eddie, Could you please look at on the package as I could not install it, seems like something is broken.
Thanking you in advance.
February 16, 2012
The error message is as follows:
Could not install package with signature: facebookLogin-1-pl
Console message is:
Attempting to install package with signature: facebookLogin-1-pl
package found … now preparing to install.
Could not find package manifest at home/../Public_html/…
February 20, 2012
Thanks Eddie. Just to let you know, I have just submitted my version of an extra to achieve this for approval – it's called fbLogin and it uses version 3 of the Facebook PHP SDK.
I have blogged about it here – http://www.hyper-typer.com/news/facebook-login-modx
March 19, 2012
Hi there,
I cant get below piece of code to work. If I leave it out things work but I need this to display if a user is logged in right?
$session = $facebook->getSession();
* Make the appID and current session available to the front end
* (in case you want to add more social features using Javascript, specify those in the init() call)
My page fails to load if use the code above.
March 26, 2012
Very useful and simple, tired to dig different boting solutions.
This one works! Thanks a lot for saving my time!


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Here's the thing though. When it comes to producing a specific physical result, not all forms of exercise are equally effective. Anything is better than nothing at all, but if you're serious about getting results you need to be doing what is actually required to produce those results.
First let's consider the factors that might influence you to make a particular choice of training program.
- It fits with my current self perception.
- Social or entertainment value.
- It will actually produce the physical result that I desire.
Option 1 ties in with what we discussed in an earlier entry, and this piece about how your beliefs influence your choice of program, over on my business site. To summarise, people often adopt an exercise strategy that fits in with who they think they are now, rather than who they are trying to become. Subconsciously they gravitate towards something that's unlikely to produce a result, due to not really believing that it is possible for them to successfully achieve the result.
Option 2... well, you know. This might be the latest trend in group fitness, and even some personal trainers market more on "variety" so that "you won't get bored doing the same workout twice" rather than actually promising specific results. I guess... anything that gets up and active, working up a bit of a sweat and feeling good about yourself is a good thing. On the other hand I'd be a little concerned that if they're putting in a decent effort to something that won't produce the required result, eventually they're likely to lose motivation, or worse, start to believe that it is not possible for them to achieve the result they are looking for. That's worst case scenario, but perhaps the best case scenario of this activity leading into some more serious training towards a specific result is just as likely.
Which leads us to...
Option 3. Clearly the most favourable, logical and desirable option.
The best advice I can offer people is, if you have a specific result in mind... first off, your goal should be to achieve your dream body... not just "to be slightly less overweight" or something reasonable like that. Forget reasonable. Be ambitious! Now, someone in that sort of shape already... how would they train? Now obviously as a new person going from no active to some activity, you can't expect to match the performance of someone who as already achieved your goal. However, you most certainly can (and should) attempted to emulate their approach.
More often, people think along the lines of "well, that's what I'll do once I've gotten into better shape... but I'll just stick to this other activity for now, that is more suitable to my current shape". In other words you could say "I'm a fat person, so I'll train like a fat person until I'm in shape, and then I'll train like an in shape person!"
The obvious problem here is that transition never occurs. If you want to get into shape, you must train to the best of your ability, in the style of someone who is in the sort of shape you would like to be in. If your goal is to lose weight, why would you do what all the other people who are failing to lose weight are doing? You must "begin with the end in mind", and train accordingly.
If you are serious about learning how to manage your weight and build a lean, toned and attractive physique, you should check out my brand new "Lose Weight, No Bullshit" site and study up! It has everything you need to know, and it is free.
Follow this link for more information about my Personal Training And Weight Loss Services In Brunswick.


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We all know the best bit about watching both the Paralympics and the Olympics is witnessing the crazy celebrations.
Because, even if you're pretty much the least emotional person ever, admit it: It's kinda impossible not to feel moved by the triumphant looks on the athletes' faces.
To celebrate Great Britain finishing the penultimate day of the Rio Paralympics with a mighty 64 gold medals - Britain's total medal haul is now 147, FYI - here are 13 victorious moments from some of our truly inspirational Paralympians.
1. Alice Tai, Claire Cashmore, Stephanie Slater and Stephanie Millward celebrate together after winning gold in the pool.
2. Will Bayley looks ecstatic about winning the class 7 men's singles table tennis gold medal.
3. Georgina Hermitage breaks the world record to win gold in the women's 100m - T37 final.
4. In the men's 100m - T42 final, Richard Whitehead won a joint silver.
5. Ellie Simmonds proudly shows off the gold she won in the 200m individual medley - SM6 final.
5. Here's canoeist Emma Wiggs during the medal ceremony for the women's KL2 at the Lagoa Stadium.
6. Over to the Equestrian team, and Natasha Baker looks emotional after winning her gold.
7. Hollie Arnold celebrates both setting a new world record and winning the women's javelin throw F46 final.
8. Jeanette Chippington kisses her canoeing gold medal in the women's KL1 medal ceremony.
9. Robert Davies took gold in the class 1 men's singles table tennis.
10. Rachel Morris looks excited on the podium before collecting her gold medal in the AS women's single sculls.
11. Pure joy for gold medallist Kadeena Cox - she won the women's C4-5 500m time trial final.
12. Jonnie Peacock celebrates crossing the finish line first during the men's final 100m T44 athletics.
13. Canoeist Anne Dickins punches the air as she wins the women's KL3 Final.


text:
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text:
Inn & Hillside Cottages
Amid the beauty and serenity of historic Hermann, discover The Inn at Hermannhof. A visit to our Hermann, Missouri bed and breakfast Inn and Cottages, all originally built in the mid 1800's, takes you back in time, but still provides all the comforts of twenty-first century life. The spacious, historically decorated rooms, luxurious accommodations, and exceptional hospitality will make your stay with us truly memorable.
The rooms and suites provide exceptional options for lodging in Missouri Wine Country. Our Hermann Missouri bed and breakfast rooms are designed with exquisite style to offer guests many choices which may include wine cellars, sitting rooms, fireplaces, whirlpool tubs, steam showers, deep soaking tubs, and much more. All of the guest rooms at our Inn in Hermann provide the highest standard of luxury and excellence, with the comfort of you, our guests, as our first priority.
Our Hillside Cottages, aka Haus Wineries, are located on East Hill and are former working wineries. Each Cottage at our Inn in Hermann was thoughtfully reconstructed, with the attention to detail that Hermannhof is known for. All six Cottages are unique allowing you to select the perfect Room or Suite for your stay.
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To add to your experience, pamper yourself with an in-room massage or allow our staff to personalize your room with chocolates, floral arrangements, or champagne. Call us for more details, so we can help you plan your stay at our Hermann Missouri Inn.


text:
Callahan, Sean Macauley (1989) Exchange interactions in solid [superscript 3]He on a parallel computer. Dissertation (Ph.D.), California Institute of Technology. http://resolver.caltech.edu/CaltechETD:etd-06072007-135648
NOTE: Text or symbols not renderable in plain ASCII are indicated by [...]. Abstract is included in .pdf document.
We have developed a method of calculating the Gruneisen parameter, [...] (J - exchange splitting; [...] - molar volume), for energy splittings that are due to atoms exchanging lattice sites in fermionic systems for which the exchange splittings are small compared with the lattice kinetic and potential energies. The method involves making two separate path integral Monte Carlo calculations, one for a path (sequence of particle positions in time) that doesn't involve atoms exchanging lattice sites, and one for a path in which the atoms do exchange lattice sites. The difference between a quantity calculated for the two systems is related to the Gruneisen parameter.
The central results of this thesis are firstly, that there is no significant variation of the Gruneisen parameters for two, three and four particle exchange ([...], [...] and [...], respectively) for solid [superscript 3]He, in going from 24 cm3/mole, which is near melting, to 22 cm3/mole. This result was extended to 20 cm3/mole for [...]. Since no significant variation was observed, the values calculated for different molar volumes were combined to give best estimates for the Gruneisen constants, [...] = 15.9 ± .8, [...] = 16.4 ± 1.4 and [...] = 13.8 ± 1.5. The second result is that the magnitudes of the Gruneisen parameters are very similar for the three types of exchange despite their significantly different geometry. Some very limited runs were done for a system of hard spheres. It is interesting that for the hard sphere diameter chosen, the Gruneisen parameters are of the same order as for solid [superscript 3]He, [...] = 21.7 ± .8, [...] = 16.8 ± 2.1 and [...] = 19.3 ± 1.9 for the small test systems checked. The final result relates to [superscript 3]He deposited on a graphite surface. The Gruneisen parameter for three particle exchange for a two-dimensional system with a triangular mesh is found to be consistent with [...] = 50 ± 5 for a range of nearest-neighbor, lattice spacings from 3.2 [...] to 3.6 [...]. This is inconsistent with experiment, indicating that three particle exchange confined to two dimensions does not account for the ferromagnetic properties of this system, as was claimed previously.
|Item Type:
|Thesis (Dissertation (Ph.D.))
|Degree Grantor:
|California Institute of Technology
|Physics, Mathematics and Astronomy
|Major Option:
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|Restricted to Caltech community only
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|Defense Date:
|1 August 1988
|Record Number:
|Persistent URL:
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|No commercial reproduction, distribution, display or performance rights in this work are provided.
|ID Code:
|Deposited By:
|Imported from ETD-db
|Deposited On:
|25 Jun 2007
|Last Modified:
|26 Dec 2012 02:52
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FULL TIME: Stevenage 0-4 Everton
And that's it! That became a romp for Everton in the second half, but they were tested at the back by Stevenage, who should really have taken an early lead, but turned down the chance. Everton made no mistake in punishing them, and their name goes into the FA's wizened leather pouch for the fifth round. A Merseyside derby awaits them in the league on Tuesday ... and then perhaps the FA Cup?
90 min +2: The second of three added minutes sees Akins hoicking miles over the bar after latching onto a poor headed clearance from Stones.
90 min: Another example of Everton's occasional largesse at the back, which isn't reflected in the scoreline, but still. Charles romps down the inside right and shoots low from a tight angle. The shot squirms under the body of Robles. Hibbert and Heitinga somehow combine to hook the ball away, utilising some pinball techniques. How did that stay out?!
89 min: The Merseyside derby on Tuesday should be a decent spectacle again, if today's matches here and at Bournemouth are anything to go by. Two teams who look excellent going forward, but aren't exactly the finished article at the back. Another 3-3 draw? Yes please!
88 min: Not a single shock today, then, unless you count cup holders Wigan, of the Championship, knocking out Crystal Palace. And who'll be doing that?
86 min: Deacon comes on for Zoko.
GOAL!!! Stevenage 0-4 Everton (Gueye 85)
Osman hangs around, 25 yards from goal, in order to tease a few defenders out. He's successful, and then slips a pass down the inside-right channel for Gueye, who takes a touch inside, falls over, but swings a leg at the ball anyway to send it into the bottom right corner. Not very pretty, but look at that scoreline!
83 min: Naismith is sent clear down the middle by a sliderule pass from Barry. He can't quite get the ball out from under his feet, though, and fails to get a shot away. Not for the first time in this second half, he's close to that hat-trick and yet so far away.
81 min: Gueye comes on for Mirallas, while Andrade replaces Morais.
80 min: Someone should probably nip down to the nearest petrol station and buy a couple of spares.
78 min: They've only got three balls left, apparently! Has anybody got the keys to the club shop?
77 min: Another two balls depart the ground within the space of 30 seconds. How many footballs do Stevenage have in their kitbag?
74 min: Zoko is nearly released down the inside left, but he's flagged offside. He's not giving up, though, and soon after wins a corner with a determined bustle down the same wing. The corner's fizzed in low. McCarthy swings a leg to clear, but only succeeds in slicing it backwards towards the bottom-left corner. Robles spares his midfielder's blushes by turning the ball out for another corner. McCarthy then does what he should have done first time round, whacking that one clear.
72 min: Parrett replaces Jones.
70 min: A ball whipped into the Everton area from the left. Zoko chests down magnificently, but can't connect with the dropping ball properly. He's 12 yards out with only Robles to beat, but shins a poor effort wide right. The ball rolls round the frame, behind the net, and for a second the crowd wonder whether it's gone in. But no consolation for Stevenage. They deserve something, if only for their excellent early display.
68 min: Everton are giving it the full Swansea at the moment, stroking it this way and that. Stevenage can't get the ball at all. It's an aesthete's treat. Eventually the home side get fed up and Mirallas is clattered. Baines belts a free kick into the car park behind the stand. Have Everton posted a man out there, with a view to making off with some free training equipment?
65 min: Freeman embarks on a baroque ramble down the left. His looping cross is punched clear by Robles. Everton go up the other end, and Mirallas shoots from distance and into the car park behind the stand.
63 min: Naismith is sent free down the inside-right channel by Osman. He lobs Day, but it'll not be his hat-trick goal, because the whistle's gone for offside. Instead, he's booked, which rather adds insult to injury as he looked onside from the replay.
62 min: A lot of time to kill here. A sense that everyone involved would just like to go home now.
61 min: Smith is booked for a late hack at the ankles of Mirallas.
60 min: Heitinga, in the middle of his own half, slices hilariously towards the corner flag down the Stevenage right. Zoko and Akins attempt to make something of the territorial gift, but it's just not happening for them. Broadhall Way was bouncing earlier, but it's only the Everton travellers who can be heard now. It's a pretty quiet ground.
58 min: Everton have slipped up so often in recent seasons against lower-division opposition, or in other matches they started as favourites. This is a new Everton all right.
GOAL!!! Stevenage 0-3 Everton (Heitinga 55)
Mirallas cuts in from the left and forces Day into a splendid save, his shot aimed towards the top right and tipped round the post. The resulting corner, from the right, is sent deep. Mirallas chips up and attempts to bicycle kick into the same top-right corner. The spectacularly ambitious effort is going wide, but it flies towards Heitinga, six yards out, level with the right-hand post. Heitinga heads goalwards, the ball taking a slight deflection off Charles past Day and into the right-hand side of the net. Game over.
53 min: A double save from Robles. Zoko looks to get his head on a right-wing cross; the keeper punches clear. Then Akins belts the loose ball goalwards; it's straight down the keeper's throat. Stevenage are doing what they can, but their earlier pizzazz isn't there.
51 min: This half has been one long lull so far. Freeman attempts to up Stevenage's pace with a dribble down the left. Hibbert is backtracking in panic, but Freeman lets him off the hook with a wild swing of the leg, his shot from the edge of the area wanging miles left of the target.
49 min: If they want to worry Everton any, Stevenage will surely need to score quickly. They pump a couple of balls down the wings, but can't apply any real pressure. It's all a bit scrappy so far, but with Stevenage going nowhere, this will suit Everton as much as it does the home side.
47 min: So there you go, Jagielka was "feeling his hamstring" and has been accordingly wrapped in cotton wool and bubble wrap.
And we're off again! It's no longer raining, but it's very blustery. A second change for Everton, Jagielka making way for Heitinga. No idea whether that's an injury, or tactical. Chances are, the Everton captain is nursing a tweak, and with his side 2-0 up, is being rested with the Merseyside derby coming on Tuesday.
HALF-TIME ADVERTISEMENT: Everton fans aren't going to like Jonathan Wilson's new book, The Anatomy of Liverpool, much. But they'll know someone who does, right?
HALF TIME: Stevenage 0-2 Everton
And that's your lot for the half. Everton have been very clinical, picking off Stevenage twice, and already have a foot in the fifth round. Stevenage had their chances, though. Of course the terrible injury to Bryan Oviedo has cast a pall over the match. Another 45 minutes to come; don't go flipping.
45 min +4: Everton are passing it around a lot, without going anywhere fast.
45 min +2: Osman dances down the left and, upon reaching the byline, fires a ball across the face of the Stevenage goal. Charles sticks out a leg to hook away. That's a fine defensive clearance, with many a blue shirt lurking.
45 min +1: There will be six minutes of injury time, a result of the Oviedo incident.
45 min: Freeman jinks and jives down the inside left, but upon reaching the edge of the area loses his mind, and blooters a hellish shot miles wide right and high. Stevenage have looked decent going forward on occasion, but as the game's progressed, they've shed most of their earlier self-belief.
44 min: Naismith is nearly released again, straight down the middle, but Jones just about holds him off. A lot of space in the middle of the park for Everton.
43 min: McCarthy batters his nose into the back of Heslop's head, as the two go up for a ball near the centre circle. He requires a little squeeze of the old-fashioned magic sponge.
41 min: McCarthy slips the ball wide right to Mirallas, who shuttles it on to McGeady. The winger can't beat his man this time, but Everton are playing some very fluid stuff down that flank. The atmosphere is pretty flat now, like Everton care. They're all over this.
38 min: Not for the first time, Hartley brings down McGeady in the agricultural style. His name is popped in the referee's book, and no wonder. Everton waste the free kick, but soon enough McGeady's trying to float a chip over Day and into the top right from the left of the D. He doesn't get enough on the effort, which is easily claimed by the keeper. Everton are in total control of this now.
36 min: Zoko earns Stevenage a corner down the left, but shoulders are collectively slumped, and they don't cause the bedlam they were causing before the second goal. Everton deal with it with minimum fuss.
34 min: Everton, having weathered a minor storm before doubling their lead, suddenly look the serious proposition they usually are these days. Baines rakes a diagonal pass towards Naismith from tight on the left touchline, and so nearly releases the striker. Jones does enough to put Naismith off. A quick third goal will settle this tie before half time.
GOAL!!! Stevenage 0-2 Everton (Naismith 32)
Out of nothing, a second goal for Everton! Osman flicks a clever pass down the inside left. Ashton should deal with it, but he miskicks, allowing Naismith to nip away with the ball and slide it under the advancing Day. Do Stevenage deserve to be two down? Probably not, but Everton have been extremely clinical on the break, and this is where we are.
31 min: The injury to Oviedo has, unsurprisingly, dampened the mood a little. Nothing much is happening right now.
28 min: News on poor Oviedo's injury. He's gone straight to hospital. It's a serious, long-term injury, a double fracture. God speed, young Bryan, on the road to recovery.
25 min: Stevenage look pretty lively up front. Freeman dances down the inside left, and is scythed down from behind by Barry, who really should be booked. This will be another free kick in a dangerous spot. And Morais loops one towards the top-left corner. It's going in, but Robles claws it out. Charles tries to backheel the rebound into the danger zone from a tight angle. That'll be a corner, from which Everton again look all at sea, the ball worked out to the right, Charles then getting on the end of a long ball only to guide it softly back to Robles.
23 min: Everton deal with the corner with ease, and flood upfield. Whereupon Osman nearly scores with his second touch of the ball but, standing close to the left-hand post, volleys McGeady's deep cross from the right hopelessly into the stand.
22 min: And it's a brilliant free kick, a training-ground move which so nearly leads to an equaliser! The ball's tapped to the right, then quickly to the left, allowing Freeman to whistle a low shot towards the bottom right. Robles tips round for a corner.
21 min: There's a long break in play, as both physios carefully load Oviedo onto a stretcher. Osman will come on in his wake. Play will restart with a Stevenage free kick, 25 yards out.
18 min: Uh-oh. Poor Oviedo has gone down on the greasy turf, while tracking back to make a defensive challenge on Heslop. This looks like a serious injury - a leg break perhaps, though BT Sport aren't showing the challenge again on the grounds of taste - with all the players immediately screaming for a stretcher, and medical assistance. A lot of grim faces.
17 min: Both sets of fans are giving it plenty, with Stevenage's support refusing to pipe down, despite that early setback. Old-school FA Cup atmosphere right here! McGeady looks to be inspired by it, and jinks to the byline down the right. His clipped cross is headed powerfully clear by Charles.
15 min: McGeady drops a shoulder to nip inside Hartley down the right, and is upended for his trouble. Free kick in a very dangerous position, to the right of the Stevenage box. But the ball doesn't beat the first man. No matter, Everton are coming back at the hosts soon enough, with Oviedo slide-ruling a pass down the left channel, and so nearly releasing Naismith into the area. Day comes out to smother.
13 min: The visitors calm things down a bit by passing it hither and yon along the back line. Clever Everton. They knock it around in a very pretty manner. No wonder they're dreaming of their first trophy in 19 years.
10 min: Everton don't look particularly comfortable when the ball's pumped into their half, it has to be said. Stones, Baines and Barry make an 11-course tasting menu of dealing with a long loop down the Stevenage right. Eventually Robles hacks into touch, and soon there's more joy for Morais down the right, and Hibbert does well to dive at full length to head clear with Smith on his shoulder. It's been a bright and exciting start to this game. Everton will be happy, of course, but perhaps not 100 percent content.
7 min: Some start, huh? Roberto Martinez's campaign to become the first manager to win consecutive FA Cups with different clubs is on!
GOAL!!! Stevenage 0-1 Everton (Naismith 5)
How costly that Akins miss? Everton zip up the other end. Mirallas, in space down the inside right, hammers a low shot goalwards. It's parried well by Day, but the ball squirts out right to McGeady, who fires a low cross into the centre, where Naismith adjusts his feet quickly and whips the ball into the net. That's what Akins should have done. That's the difference between League One and the Premier League.
4 min: Freeman goes on a power jog down the left touchline. His cross is too deep, but Stevenage are soon coming back at Everton, and really should take the lead. The ball's whipped in from the right, and Stones, who has started very delicately, nearly chest the ball past his own keeper. Robles should hold, but spills the ball as he falls to the ground, under pressure from Zoko. It falls to Akins, who should sidefoot home, but hammers the ball straight at the unwitting Stones. What a chance spurned!
2 min: Stones faffs around down the Stevenage right, allowing Morais to tear clear down the wing. He's in space and into the area, but Barry comes across to block. Corner, which doesn't get past the first man. A decent start by the underdogs, mind you.
And we're off! Everton set the ball rolling, sort of, on a pitch that's heavy and damp. It's raining. Broadhall Way is bouncing. Zoko races after a long ball down the right, but can't control.
The teams are out! Stevenage are doing their white-and-red thing, while Everton are in their trademark blue, as they should be, no need for changing needlessly into ludicrous away kits. No huge shocks in this fourth round so far, though Watford tried their level best by going two goals up at Manchester City before being turned over in the second half. Can Stevenage add to the FA Cup legend? Everton have rested a few big names - Romelu Lukaku is only on the bench - but they're still able to call on the Irish Ronaldinho, Aiden McGeady, who makes his first start for his new club. Stevenage's line-up meanwhile includes Jimmy Smith and Filipe Morais, both formerly of Chelsea, the pair having clocked up one league appearance for the Stamford Bridge giants between them. As for the atmosphere, is it, as Stevenage manager Graham Westley promised, "bizarre" and "bewildering"? I have no idea what he meant by that, so I can't tell you. It's very loud. Does that count?
Cast and crew
Stevenage: Day, Ashton, Jones, Morais, Charles, Akins, Zoko, Heslop, Freeman, Smith, Hartley.
Subs: Smith, Wedgbury, Burrow, Parrett, Tounkara, Andrade, Deacon.
Everton: Robles, Hibbert, Baines, Jagielka, McGeady, Oviedo, Mirallas, Naismith, McCarthy, Barry, Stones.
Subs: Howard, Heitinga, Lukaku, Gueye, Osman, Vellios, McAleny.
Referee: Anthony Taylor (Cheshire)
With Stevenage currently rooted to the bottom of the Third Division, and Everton chasing a place in next year's European Champion Clubs' Cup, you wouldn't put too much money on a shock occurring at Broadhall Way this evening. Nope. Until you remember that Stevenage gave Roberto Martinez's side a good run for their money in this year's League Cup at Goodison Park, Luke Freeman giving the visitors a 36th-minute lead, Gerard Deulofeu equalising to force extra time, and the minnows hanging on until the 25th minute of extra time, when Marouane Fellaini broke their hearts.
(Whatever happened to Marouane Fellaini? We'd love to know.)
Everton should have more than enough to make it to the fifth round, of course. Thanks to some judicious purchases and loan signings, their squad is deep enough to withstand injuries to Seamus Coleman, Ross Barkley and the aforementioned Deulofeu. And while they'll have half a mind on Tuesday's Merseyside derby, this is a robust team now: they've only lost three games all season. This is very unlikely to become a fourth.
But you never know. Newcastle United felt the force of Stevenage's rugged brilliance back in 1997, Giuliano Grazioli and all that. And Stevenage were a non-league outfit at the time, while Newcastle had recently broken the world-record transfer fee for Alan Shearer. Meanwhile Everton's record against lower-league opposition in the cup in the last few years hasn't been the greatest, with losses to Reading, Oldham Athletic, Shrewsbury Town and Tranmere Rovers since the turn of the millennium. So yes, you never know. You sort of know, but you never know. Either way: it's on!
Kick off: 5.30pm


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Bridge work to cause detour in Southport starting Sunday night
SOUTHPORT, NC (WWAY) — Weather permitting, the NC Department of Transportation plans to close a section of NC 211 in Southport Sunday for preservation work on the bridge over the Duke Energy Progress Discharge Canal near the Brunswick Nuclear Plant.
Crews will close NC 211 between NC 87 and Dosher Cutoff SE each night from 7 p.m. until 6 a.m. If the weather cooperates, the work is expected to be done by the morning of Monday, July 1.
During the closures, motorists should use the following signed detour route:
NC 133 (Dosher Cutoff SE) to NC 87 (River Road) back to NC 211 (N. Howe Street).
The DOT says during preservation, a new sealant, called an epoxy overlay, will be applied to the bridge deck. The epoxy overlay process involves a thorough cleaning of the bridge deck. A liquid epoxy is then applied to the bridge deck to seal any cracks. Finally, stone is placed across the bridge deck to ensure excellent traction for vehicles. These enhancements will improve the ride quality for motorists, as well as help the 41-year-old bridge last longer by sealing and protecting the pavement from water damage.
More: continued here


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Amber - posted on 03/15/2010 ( 6 moms have responded )
My son is 18 weeks old and I know for sure he is getting his two front bottom teeth and it looks to me like he may also be getting the two on either side. Those I am not 100% certain of though but it sure looks like it. Is anyone else going through early teething? I don't know what else to do for him other than tylenol, the orajel doesn't seem to work for him. I sure hope he starts sleeping longer stretches again after they break through.


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Response to 35 Things You Will Never See Again In Your Life:
I usually hate these lists, and was "meh"-ing my way down the line as usual. But that Kay-bee toys…. so many memories it hurts. All I can say is… Thank you.


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Kale and Quinoa Salad
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Author Notes: This recipe was inspired by a kale salad served at The Plant Cafe in San Francisco (the holy land for organic foodies). The Plant's version has large torn pieces of kale with minimal quinoa and I always thought the flavors would be fantastic in a tabouleh-like style. Enter : the cuisinart. My version uses shaved curly kale, finely minced carrots and shallots, doubles or triples the quinoa, and adds the critical new flavor of cilantro. The cilantro adds a wonderfully fresh dimension and really compliments the lemon cumin vinaigrette (which I've also adjusted to include a kick of dijon.)
I love this salad for its versatility, acting as a side or a main. It is vegan, gluten-free, and all ingredients can be easily found organic throughout the year. It is chalk full of super foods - kale, quinoa, almonds, avocado, and carrots and packed with protein. It's the ultimate health food while still being lick-the-plate taste worthy.
Arguably the best part of this salad, however, is how it can make a kale lover out of the most adamant kale skeptics. I've found most people who avoid the leafy green cite it's toughness as their biggest turn-off. This version benefits from the toughness, as only kale can really hold it's own against shredding in a food processor. The resulting kale is both hearty and tender - the perfect yin yang of a dark leafy green.
You can also view this recipe on my blog : http://pinkbrandywine.tumblr.com/post/73025006163/kale-and-quinoa-salad —Casey Tunguz
Serves 2-4
- 1 bunch Curly Green Kale, washed and ribs removed (or sub dino kale)
- 1/2 cup Dry Rainbow Quinoa, rinsed
- 2 Medium Carrots
- 1 Medium Shallot
- 1 Garlic Clove
- 1 bunch Cilantro
- 1 Ripe Avocado, sliced
- 1 handful Mixed Heirloom Cherry Tomatoes, sliced in half
- 1 handful Almonds, chopped and toasted for ~2 minutes over high heat in a skillet
- 1 cup Water
Lemon Cumin Viniagrette
- 1 tablespoon Dijon Mustard
- 1/4 cup Extra Virgin Olive Oil
- 2 Lemons, juiced
- 1/2 teaspoon Cumin
- Salt to taste
- Cook 1/2 cup dry quinoa in 1 cup water. If you have a rice cooker, use the 'quick' setting. Otherwise, bring quinoa and water to boil in a small pot, reduce heat, and cook for 15 minutes covered. Remove from heat and let stand for 5 minutes before fluffing.
- Using a food processor and working in batches (depending on the size of your processor), pulse your kale until shredded into small pieces. Transfer to a large serving bowl.
- Again working in batches, pulse your carrots, shallot, cilantro, and garlic until finely minced. Transfer to your serving bowl.
- Prepare your dressing by first whisking your olive oil and dijon until completely smooth. Then add your lemon juice, cumin, and salt to taste. (Start with 1/4 tsp of salt and increase from there.) Whisk until blended.
- Add your sliced cherry tomatoes, toasted chopped almonds, and sliced avocado to your serving bowl. Set aside until your quinoa is ready.
- Transfer your cooked quinoa (it's ok if it's hot) to your serving bowl and pour all of the dressing on top. Toss well and serve hot or cold.
- This recipe was entered in the contest for Your Best Dark, Leafy Greens
More Great Recipes:
Side Dishes|Salads|Vegetables|Rice & Grains|Entrees


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Digirad Historical Income Statement Analysis
Historical analysis of Digirad income statement accounts such as Earning Before Interest and Taxes EBIT of 3.3 M or Gross Profit of 28.4 M can show how well Digirad Corporation performed in making a profits. Evaluating Digirad income statement over time to spot trends is a great complementary tool to traditional technical analysis and can indicate the direction of Digirad future profits or losses. Financial Statement Analysis is much more than just reviewing and examining Digirad latest accounting reports in order to predict its past. Macroaxis encourages investors to analyze financial statement over time for various trends across multiple indicators and accounts to determine whether Digirad is a good buy for the upcoming year. Additionally see Investing Opportunities.
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