text: SARATOGA SPRINGS -- No one was home when a fire broke out in a four-apartment home on Ballston Avenue Thursday night. One resident was at his sister's house. Another was at her friend's house. The other two were at Saratoga Hospital having a baby. "How do you get wheeled into a delivery room and get a call that your house is on fire?" asked newborn Adelynn's grandmother, Kathy Sheedy. "It's jubilation and heartbreak at the same time." Sheedy said her son, Ryan Pierce, 27, the baby's mother, Sarah Attanasio, 26, and Adelynn, just one day old, are all doing well, despite their tumultuous Thursday evening. The fire ripped through the upper two floors of the building at the corner of Ballston Avenue and South Street at about 9:15 p.m. Thursday. Early indications are that it began as an electrical fire. All five residents, including the newborn, have been displaced, but all have places to stay, according to landlord Cecelia Monaco. Monaco is related to two of the residents, including Attanasio. "Thank God no one was home," Monaco said, standing in the driveway of the burnt-out building while contractors, insurance adjustors and the fire inspector all milled about the property. "We all attribute that to the Lord." She said only one apartment was entirely lost, that of her cousin, Sarah Attanasio's father, who lived on the second floor in front, where the fire was concentrated. The rear apartment, Monaco said, was unoccupied and the front, downstairs apartment only suffered water and smoke damage. "It's not a total loss," she said. "They say it can be repaired." She said the Attanasio-Pierce's apartment, in fact, was virtually unscathed from the blaze. Monaco said the parents recently had a baby shower and "everyone was so upset thinking about all of those beautiful treasures," but walking into the couple's apartment "you wouldn't even know there was a fire. The baby's clothes just smell a little (of smoke)." The only unaccounted-for resident of the home was the couple's small, gray cat, Manna. Pierce returned to the house after the birth of his daughter Thursday night to search for the cat, sprinkling cat treats around the building in hopes of coaxing the cat out. "He was calling and calling, but there was so much noise you couldn't hear anything," Sheedy said. Police are still waiting on the final determination on the cause of the fire. Saratoga Springs Police Lt. John Catone said it would likely be released some time Friday.


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Onyx is a gem of mysterious qualities. Multilayered and appearing in many beautiful hues this rare stone has inspired artists since ancient times. Now AVA INFERI are presenting their own polished dark gem to the world with their fourth album "Onyx", which sparkles brightly with a perfect mix and mastering by Dan Swanö. "The onyx stone has been attributed with many meanings over the ages", states guitarist and composer Rune Eriksen. "An ancient tale relates how a crooked cupid cut the fingernails of the sleeping Venus. Coming from a goddess these were transformed into the gem known on earth as onyx. An amusing and inspiring tale, yet we aimed for the metaphysical properties of this peculiar stone as it is believed to increase happiness, intuition and developing one's instincts. In magical lore it has a darker side as well. An imprisoned demon spreads terror and nightmares to the ones within the gems reach at night and it might cause clairvoyance for its bearer. All these attributes concern our new album both on its lyrical side as well as inspiring our music."
AVA INFERI was partly born as the brainchild of Rune Eriksen. The Norwegian wants to cultivate darkness and despair in different ways than during his years as the composer of Black Metal cult act Mayhem. The other half is contributed by singer Carmen Simões, who has already captured attention as a member of different Portuguese outfits such as AENIMA, ISIPHILON and POETRY OF SHADOWS. The ultimate idea behind this union is the release and channeling of all frustration and misery that life sometimes brings, but also to give birth to a free and independent portal to the never-ending well of expression and creativity. When the wheels are set in motion during the year 2005 the circle is soon completed with bassist Jaime Ferreira and drummer Joao Samora.
AVA INFERI embrace the two hearts of their bi-national origins with blood-soaked hands. From Portugal derives a morbid fascination of death and ancient melancholy as materialised in its Fado songs full of longing and sadness. Norway contributes a harsh sense of darkness that has expressed itself most recently within the Metal genre. The joining of these two souls in a yin yang relationship becomes first manifest in AVA INFERI's debut "Burdens", which is released in January 2006. The title describes that collective soul of the band at that time, referring to the past and misshapenness of all kinds. "Burdens" is rooted in the essences of pain and fear, yet blooms with a permeating warmth and burning passion, which earns the newly founded Gothic Doomsters a hearty welcome and praise from the press.
Having found their very own style AVA INFERI continue to explore new boundaries and refine their style with their second release "The Silhouette", which is again out on Season of Mist in October 2007. The listeners are taken onto a journey of melancholy by doomsday-laden riffs, haunting melodies and Fado-like passages. "The Silhouette" invites to wander through cities of grief and dive into weeping oceans. The album also established Carmen Simões among the ranks of the strongest and most passionate female vocalists within the Gothic Doom genre. Her outstanding abilities cause fellow countrymen MOONSPELL to invite Carmen to sing on all their latest releases as the leading female voice and at times perform live, which she gladly accepts until today.
With their third full length "Blood of Bacchus" AVA INFERI serve the musical equivalent to a brilliant wine. Outmost pleasing to the aural palate are the rich and sweet vocals courtesy of Portuguese singer Carmen Simões resembling a golden Tawny Port. A far darker tint is added to the barrel by Rune Eriksen, who has changed the course of Norwegian Black Metal with his work in legendary MAYHEM. Yet in AVA INFERI the listener tastes a far more subtle balance born out of a unique blending of Doom and Gothic Metal influences, but always remaining faithful to Eriksen's distinctive style, which is beyond any average verse/chorus structure.
On "Blood of Bacchus" the band demonstrates carefully honed and exquisitely mature songwriting skills. A first tasting is offered on the Hellhounds Fest with Tiamat and The 69 Eyes in February 2009, which is very well received by their audience. In addition to their very own sound a guest contribution by enigmatic singer Kristoffer "Garm" Rygg aka Trickster G. (ULVER) adds further spice to "Blood of Bacchus". This masterpiece artfully combines titbits of delicate sweetness, melancholic bitterness and dark honeyed aftertaste inviting to take a deep sip of the "Blood of Bacchus" and rejoice.
Now "Onyx" witnesses AVA INFERI evolving into a slightly more straightforward approach. Their fourth album surprises with its groove and catchiness, while the trademark progressive elements are still lingering, but delivered in a subtle manner, which leaves more room for melodies and power. For all those interested in exquisite music not limited by boundaries of genre but rather defined by its quality and originality is the right time to discover AVA INFERI anew and delve deep into the dark beauty of "Onyx".
|Carmen Susana Simões
|Rune Eriksen
|Andre Sobral
|Joana Messias
|Sasha Horn
Releases Season of Mist
General information
Blood of Bacchus
General information
The Silhouette
General information
General information

subset: commoncrawl


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We develop, manufacture and distribute high performance shut-off valves for pulp lines in pulp and paper mills, mineral processing and tailing systems in the mining industry, waste/effluent water/sludge handling for utilities and industries, ash handling at power stations and many others.
Stafsjö was founded in 1666 and the production started with cannons. It became a nearly 200 year long tradition. The production of valves started already in 1881 and the first knife gate valve were introduced in 1928 for the near-by pulp and paper industry. Leveraging on this long experience of tight shut-off valves for full flow applications we continue to focus our development team to push this technology as far as possible.


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A guy could really get used to this whole book cover portrait thing. It's exciting to see your work in full bleed on the cover of a book. No "10 Secrets to Sexy Abs" or "How to Keep The Doughnuts and Loose The Weight" tips plastered all over the cover. This is my most recent book cover photo, and as you can see, the subject is John Perkins. I have already written about John on my blog (here), and I have now had the opportunity to work with him on multiple occasions. Love Is The Final Fight does not come out until August 2010, but the marketing is getting under way now. John is a great man with an amazing story, and although I have not read this book yet, I would recommend it solely based on what I know about John.
I hope 2010 is starting out with a bang for everyone!


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Browsing Department of Business and Politics (DBP) by Author "Brown, Dana"
Now showing items 1-2 of 2
An Examination of Government Policies and Company Initiatives in Denmark and the UKBrown, Dana; Steen Kundsen, Jette (, 2012)[More information][Less information]
Abstract: The literature explains the link between CSR and domestic institutions in terms of the presence of national institutional complementarities as a key determinant of a company's CSR initiatives. One set of explanations sees CSR as fitting in with domestic institutional structures as either `substituting' or 'mirroring' government policies. A second set of explanations views CSR as driven by variations in competitive needs across countries, reflecting in particular the degree of international market exposure. Both sets of literature look at the level of CSR in companies from different countries. Focusing on the UK and Denmark we study the link between CSR and domestic institutions by examining the content of both government CSR policies and company CSR initiatives. We find that CSR can be a substitute for government regulation, but in contrast to 2 existing literatures we show that this is more likely in the context of host countries rather than in home countries. URI: http://hdl.handle.net/10398/8434
Files in this item: 1Brown_Knudsen_2012_2.pdf (348.0Kb)
Vetterlein, Antje; Brown, Dana; Roemer-Mahler, Anne (København, 2009)[More information][Less information]
Abstract: An increasing number of firms are engaging in social and environmental initiatives beyond their core business activities. While much has been written on the question of why business should be spending resources on social and environmental causes, relatively few studies have systematically addressed the question of why companies actually do engage in such activities. A notable exception is literature on the 'business case' for corporate social responsibility, which argues that good social and environmental performance will positively affect a company's financial results. Empirical evidence, however, has failed to prove this. Moreover, even if there is an economic rationale, it is not clear why some companies engage in social activities while others do not. And, why do many more companies today 'see' the business case than in the past? Our paper attempts to conceptualise the motives of companies to engage or not to engage in such activities. Drawing on theories from Management Studies, Sociology, Political Science and International Relations, we suggest modifying the notion of the business case by opening the black box of the corporation's identity as a social actor. URI: http://hdl.handle.net/10398/7337
Files in this item: 1wp cbp 2008-61.pdf (157.8Kb)
Now showing items 1-2 of 2


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According to TV2000, a Catholic television channel, the act was carried out in St Peter's Square after Mass on Sunday.
Smiling broadly, the Pope initially shook the man's hand, but the South American pontiff's expression changed dramatically after a priest from the Legionaries of Christ, a conservative order, leaned in close and spoke a few words to him.
With a more serious expression on his face, Francis placed both hands on the man's head for 15 seconds.
The pilgrim, said to be a 43-year old married man from Mexico called Angelo, then convulsed briefly and emitted a long sigh. His body went limp and his mouth dropped open.
"Exorcists who have seen the footage have no doubt – this was a prayer for liberation from Evil, an actual exorcism," said TV2000, which is owned by the Italian Bishops Conference.
The station gathered a panel of clergy specialising in exorcisms who scrutinised the footage and concluded that the pope had performed an exorcism.
The Vatican downplayed the incident, although it used ambiguous language that did not deny altogether that Francis had tried to rid the man of evil.
"The Holy Father did not intend to carry out any exorcism," said Father Federico Lombardi, the Vatican spokesman.
"Instead, as he often does for sick and suffering people, he simply intended to pray for a person who was presented to him."
Leading exorcists insisted that the Pope had indeed taken on the forces of evil.
"The Pope is also the Bishop of Rome, and like any bishop he is also an exorcist," Father Gabriele Amorth, the Catholic Church's best known exorcist and the head of the International Association of Exorcists, told La Repubblica newspaper.
"It was a real exorcism," he said. "If the Vatican has denied this, it shows that they understand nothing", said Father Amorth who claimed that the Mexican was "possessed by four demons".
The Rev. Giulio Maspero, a Rome-based systematic theologian who has witnessed or participated in more than a dozen exorcisms, said he was certain that Francis' prayer on Sunday was either a full-fledged exorcism or a prayer to "liberate" the young man from a demonic possession. He noted that the placement of the pope's hands on the man's head was the "typical position" for an exorcist to use.
"When you witness something like that - for me it was shocking - I could feel the power of prayer," he said in a phone interview, speaking of his own experiences.
Fr Maspero said it was particularly symbolic that Francis' purported exorcism occurred on Pentecost, an important feast day for the church when the faithful believe Jesus' apostles received the fullness of the Holy Spirit.
"The Holy Spirit is connected to the exorcism because ... it is the manifestation of how God is present among us and in our world," he said.
There was now, more than ever, a need for exorcists to combat people possessed by "sorcerers" and "Satanists", Father Amorth said.
"We live in an age in which God has been forgotten. And wherever God is not present, the Devil reigns."
He acknowledged that many people, even Catholics, regarded exorcism as mumbo-jumbo but insisted they were mistaken. "Those who don't believe should read the Gospels. Jesus continually performed exorcisms.
"Today, unfortunately, bishops appoint too few exorcists. We need many more. I hope that Rome will send out directives to bishops around the world calling on them to appoint more exorcists."
He said John Paul II had carried out many exorcisms during his pontificate, but that Benedict XVI had not performed any, instead leaving it to bishops and priests.
"John Paul II fought many times against Satan," Father Amorth said. "Those battles continue, even though he is dead. In fact he is present today in many exorcisms. If you cite his name during an exorcism, the person who is possessed literally froths at the mouth in fury."
Francis has made repeated references to the Devil since he was chosen as Benedict's successor during a secret conclave in March.
At his first Mass, which was held in the Sistine Chapel, where he had been elected by his brother cardinals, he warned: "If we do not confess, if we do not pray to the Lord, we are praying to the Devil. When you do not confess to Jesus Christ, you are confessing to the worldliness of the Devil."
People possessed by evil are said to display certain symptoms, from extraordinary physical strength to speaking "in tongues" and vomiting nails and bits of glass.
Catholic priests who have trained as exorcists have to follow a ritual known as "De exorcismis et supplicationibus quibusdam", or "Of exorcisms and certain supplications", according to guidelines laid down by the Church.
The 84-page document was drawn up in 1998 and is an update on an exorcism rite which was compiled in 1614.


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Why Red Flags?
The Cases
FAQ about business and international crimes
Contact and Contributions
Red Flags Home
In the interests of accuracy, the summaries of cases referred to under each Red Flag are based wherever possible on the available court documents or other public legal sources.
The contents and documents of this web site are intended for learning purposes only and do not constitute legal advice or opinion. www.redflags.info is not responsible for the content of external internet sites.
This work is licensed under a
Creative Commons Licence
The web of liability is expanding. The legal liabilities of a company operating internationally are not limited to the domestic laws in host countries. Laws at home and in third countries may also apply. This web site lists activities which should raise a 'red flag' of warning to companies of possible legal risks, and the need for urgent action.
The activities identified below are drawn from a review of existing international law and court cases in more than a dozen jurisdictions. Each red flag is hyperlinked to a summary of the relevant laws and a selected case or two. Additional resources for companies, governments, affected communities and researchers can be found here as well.
Expelling people from their communities
The threat or use of violence to force people out of their communities can be a crime under international law. A company may face liability if it has gained access to the site on which it operates, where it builds infrastructure, or where it explores for natural resources, through forced displacement.
A Japanese company was sued in Japan for its involvement in the alleged involuntary resettlement of people in Indonesia prior to the building of a dam. The case is now awaiting appeal after a lower court rejected the plaintiffs argument on the grounds that the harm was an internal affair within Indonesia.
Forcing people to work
Companies using people working against their will through the threat or use of violence may face liability. The use of such labour by a joint venture partner or state security forces may also pose a liability risk.
An American oil company was sued in the United States for the alleged use of forced labour by the Burmese military prior to the construction of an oil pipeline. The company challenged the claims in court. The parties ultimately reached an out of court settlement.
Handling questionable assets
Receiving funds which may have been associated with criminal activities exposes companies and individuals to legal risks. Holding, managing or hiding such funds, including funneling suspicious funds into legitimate financial channels, may result in prosecution and lawsuits.
In 2005, an American bank pled guilty in a US court and paid a $16 million fine to clear up criminal charges laid in relation to suspicious transactions involving the assets of Chilean dictator Augusto Pinochet.
Making illicit payments
Any significant off-the-book financial transactions may create legal liabilities under laws against corruption or bribery. Charges may be brought outside the country where the transaction takes place. Even where corruption is a common occurrence, a liability risk remains.
In 2003, an American company executive was charged in the US for allegedly arranging for $78 million in kickbacks to Kazakh officials in order to obtain oil and gas contracts in Kazakhstan. The accused is challenging the charges and the case is pending.
Engaging abusive security forces
The use of disproportionate force by government or private security forces acting on behalf of a company can create liabilities for the company itself. These liabilities may rise even where the actions of the security forces (e.g. killing, beating, abduction, rape) were neither ordered nor intended by the company. Legal risks may be greater where security forces have a history of abusive conduct.
A US oil company operating in Nigeria was sued in a US court after government soldiers engaged to provide security to the company allegedly shot demonstrators at an off-shore oil platform they had occupied and allegedly destroyed two villages following protests. The company challenged the claims and was acquitted by a jury.
Trading goods in violation of international sanctions
A company may be held liable for buying, selling or transporting products, commodities or assets originating from or going to a country, group or individual under international sanctions. The most common embargo is on arms, but increasingly sanctions are imposed on specific commodities, such as diamonds, timber, and on financial assets.
A court in the Netherlands temporarily imprisoned a Dutch businessman for alleged violations of UN sanctions against Liberia by arranging for arms imports. The conviction was overturned on appeal but the high court has ordered the appeal to be heard again.
Providing the means to kill
Businesses may face liabilities if they provide weapons or dual-use equipment to governments or armed groups who use those products to commit atrocities. This may be the case even where import and export regulations are fully respected.
A court in the Netherlands imprisoned a Dutch businessman for providing chemical components which the Iraqi military used against Kurdish civilians in 1988. The accused challenged the allegations. On appeal, the court confirmed the conviction, increasing the sentence to 17 years.
Allowing use of company assets for abuses
Company facilities and equipment used in the commission of international crimes can create liability for the company, even if it did not authorise or intend such use of those assets.
Indonesian villagers sued an American oil company in a US court, claiming they were tortured by Indonesian armed forces protecting the oil company's facilities, and that come of the abuses took place on the company's facilities. The company has challenged the claims. The case is pending.
Financing international crimes
Providing financial resources to those who commit international crimes may result in liability, if those resources substantially contribute to those crimes being committed. The risk of liability increases if the company persists in doing business with the violators, particularly once the violations are common knowledge.
A German businessmen who made contributions to the SS during World War II was convicted after the war of being an accessory to a criminal organisation. An indictment by an international tribunal is still pending against a Rwandan businessman connected to the Interahamwe during the 1994 genocide. In 2007, a US company pled guilty under US anti-terrorism laws for making a payment to a Colombian militia known to be a violent paramilitary organisation.
Red Flags now available as an iPhone app
This free iPhone app warns businesses about the risks of them being implicated in human rights abuses in high-risk areas. Download the app here: https://itunes.apple.com/gb/app/red-flags-liability-risks/id675208901?mt=8
Read more...
Minera Aguilar Faces Allegations of Complicity
The mining company, which is currently owned by Glencore International AG, may come under scrutiny before an Argentinian court for collaborating in the unlawful detention and torture of 24 employees in 1976. The company allegedly provided a list of names, logistical information and vehicles to security forces of the Argentinian dictatorship which sought to silence oppositional voices of unionised workers.
Read more...
Trafigura Executive Settles Out of Court
Oil trading group Trafigura has agreed to pay a €67,000 fine in return for the withdrawal of criminal charges against its co-founder and director, Claude Dauphin. He faced trial in the Netherlands for the alleged illegal export of hazardous waste to the Ivory Coast in 2006. In 2007, Trafigura paid €152 million in compensation to 30,000 claimants who had been affected by the toxic waste, but denied liability.
HudBay Former Head of Security Arrested
Guatemalan authorities have made the arrest amid allegations that company security personnel were involved in the killing of an indigenous anti-mine protester in 2009. Hudbay Minerals Inc. is currently facing three human rights-related lawsuits in Canada, alleging the involvement of private security forces under the company's employ in the murder and rape of activists in Guatemala.
Read more...
Qosmos Accused of Aiding Syria's Regime
French prosecutors have opened a preliminary investigation into the alleged involvement of technology firm Qosmos in crimes committed by the regime of President Bashar Al-Assad. The probe follows human rights groups' claims that Qosmos may have been supplying the Syrian government with surveillance equipment used against opposition forces.
Read more...
The Lundin Group Under Investigation
The International Prosecution Chamber in Stockholm is investigating claims of company involvement in human rights abuses in Sudan between 1997 and 2003. The allegations posit that Sudanese troops forcefully displaced civilian population from Lundin's areas of oil exploration.
Read more...
General Motors Settles with Victims of Apartheid
The company was alleged to have produced parts of vehicles which were used by South Africa's apartheid regime to raid homes and assassinate political activists. The harm suffered and claimed for related to human rights violations including murder, prolonged detention without trial, torture and rape. GM negotiated a 'without prejudice' settlement with the 25 claimants, agreeing to pay $1.5 million.
Read more...
Criminal Complaint Filed Against Nestlé
The company and its senior management are accused of negligently failing to prevent the murder of a Colombian trade unionist in 2005. Luciano Romero was killed by paramilitaries after Nestlé's local subsidiary, Cicolac, labelled him a guerrilla fighter. The complaint could set a legal precedent, as it is the first time that a Swiss company is facing prosecution in Switzerland for an alleged crime committed abroad.
Read more...
Blackwater settles Iraqi killings case
Family members of Iraqi civilians killed by Blackwater security contractors in Baghdad in 2007 have reached a confidential settlement with the company's successor, Academi. The lawsuit alleged responsibility for wrongful deaths as a result of Blackwater employees unjustifiably opening fire into a crowd and killing 17 civilians, including children.
Read more...
Occidental Accused of Funding War Crimes
The complaint brought before a US court under the Alien Tort Claims Act alleges the company's responsibility for the extrajudicial killing of three Colombian unionists in 2004. The deaths were inflicted by the Colombian military, to which Occidental provided monetary and material support as part of a $6.3 million security agreement.
Read more...
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Bachelor of Arts in Art History
- Area/Department Website: Art
- More Info: Catalog Listing
The Art Department in the College of Liberal Arts offers a History of Art major. Students learn about a variety of periods and topics whose content focuses primarily on Western art. Students are required to complete 39 credits in recommended courses.
Periods include Medieval, Renaissance, Baroque, Modern and Contemporary. Topics include modern propaganda, decorative arts, beauty and the body, and history of paleontology illustration.
Recommended Schedule
View the recommended schedule on the course catalog. Please note that catalog requirements might change, and you always should confirm your schedule with your advisor.
Major requirements
In addition to the University's Core Curriculum requirements, students majoring in art history need to take these additional courses:
- Art 260R: Survey of Art History I
- Art 261: Survey of Art History II
- Art 100: Visual Foundations
- Another lower division Studio Art course (3 units)
- Art 365: Contemporary Art
- One additional upper-division Art History Course (3 units)
- Additional art courses in art history numbered 200-499 (24 units) - Courses to be chosen in consultation with an advisor
Related Degrees and Programs
Contact College of Liberal Arts
(775) 784-6155
Advising: (775) 682-8745
|(775) 784-1478
|Ansari Business Building


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Anyone else play Diablo 3?
I haven't played it for a while but might pick up the expansion when it comes out.
I have a decent Critical Mass build Wiz and can solo diablo himself with all 3 party members dead from the start, you can see my toon here:
or on Diablo Progress:
Some Diablo 3 videos I have made on the Critical Mass Wiz:
Diablo 3: Wizard - Critical Mass Build Skills, Runes and Passives
Diablo 3: Wizard - Critical Mass Stats - Offense is the best Defense
Diablo 3: Wizard - Critical Mass - Gameplay - Tanking the Butcher Flames
(discussed in the above video)


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One day it's eat this; the next, don't eat that. But there's one single thing that you can do to truly improve your health (besides not smoking): Reach and maintain a healthy weight. It's not just about looking good (although that's a happy by-product). Getting to, and staying at, a healthy weight results in increased energy and an improved sense of well-being. Even more importantly, it dramatically decreases your risk for a host of medical problems — including cancer, heart disease, diabetes and osteoarthritis — and can even reverse some of those conditions.
The body mass index, or BMI, which is a ratio of height to weight, is the general guide for determining healthy weight. This measure does have its limitations, however, especially for people who eat healthfully and are extremely active, since it's possible to have a high BMI and yet low body fat. A personal trainer, for instance, may be in great shape but, due to muscle weight, may have a BMI that slightly exceeds what's recommended. And recent research published in the journal Obesity suggests that people with higher-than-normal (but not extremely high) BMIs may actually live longer than their lower-weight counterparts. So rather than focusing on a number on the scale, keep in mind that if you eat the right foods, in the right amounts, and get the right exercise, your body will find the right weight for you.
As you go for that healthy weight, take an honest look at your eating habits, examine your mental outlook when it comes to weight, and understand how excess weight affects your body and its ability to engage in physical activity. Once you know how you got where you are and what it's doing to you, it will be easier to make the changes that will lead to a healthier you.


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Marker Theorem 3.1.4 says: Suppose $T$ is a theory in a language with at least one constant symbol. Then an $L$-formula $\phi(x)$ is $T$-equivalent to a quantifier-free formula iff, whenever $M$ and $N$ are models of $T$, $A \subseteq M$ and $A \subseteq N$, then $M \models \phi(a)$ iff $N \models \phi(a)$ for any $a$ from $A$. -end of theorem
Thus, if we further assume that $T$ is model-complete, then it must follow that $T$ eliminates quantifiers? Where am I going wrong, if it is wrong?


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TU to hold 9-11 Remembrance Ceremony
Sept. 11, 2001, the day that a series of terrorist attacks changed the United States forever. Thomas University will observe this day and honor those who lost their lives during a remembrance ceremony at 9 a.m. Wednesday, Sept. 11, in front of Smith-Bonvillian Hall on the Main Campus.
The keynote speaker for the event will be Lt. Col. Kevin D. Ingram, who graduated from Thomas University in 1996 with a bachelor's degree in Business Administration. He was commissioned as a Second Lieutenant into the Air Defense Artillery from Florida State University. During his career with the Army, Ingram has served in Saudi Arabia, Kuwait and Iraq. He is currently the Brigade Operations Officer for the 177th Armored Brigade, Joint Forces Training Center, at Camp Shelby, Miss. Later this month he will assume command of 1st Battalion, 346th Regiment.
Ingram's awards and decorations include the Bronze Star with Oak Leaf Cluster, the Meritorious Service Medal with Oak Leaf Cluster, the Army Commendation Medal with four Oak Leaf Clusters, the Army Achievement Medal with Oak Leaf Cluster, the National Defense Service Medal, the Armed Forces Expeditionary Medal, the Iraq Campaign Medal with three Campaign Stars, the Global War on Terrorism Expeditionary Medal, the Global War on Terrorism Service Medal, the Army Service Ribbon, the Overseas Service Ribbon with Numeral 2 Device, the Joint Meritorious Unit Award, the Meritorious Unit Commendation, the Army Superior Unit Award, and the Army Staff Identification Badge.
In addition to this TU degree, Ingram also holds a master's degree in Education from the University of Georgia and a master's degree in Military Operational Art and Science from the Air University.
Originally from Cairo, Ingram has a son, Jackson, and a daughter, Alexandra.
The ceremony will include the Thomasville High School JROTC Honor Guard, the Thomasville High School Choir and the release of Hope Balloons. Following the ceremony, a reception will be held at the TU Veterans' Honor Park.


text:
Gene Set Not Found
A gene set named '' was not found in MSigDB.
It is possible that the gene set has been deprecated or reorganized into other gene sets in the current version of MSigDB. For information on gene set changes introduced in different MSigDB versions, please check our Release Notes.
Copyright (c) 2004-2019 Broad Institute, Inc., Massachusetts Institute of Technology, and Regents of the University of California. All rights reserved.
MSigDB database v7.0 updated August 2019
GSEA/MSigDB web site v6.4 released August 2019


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If you're looking for a last minute hors d'oeuvre to serve at your New Year's Eve party, meatballs are a pretty safe and easy option. They're dead simple to make and everybody loves 'em. Italian meatballs with tomato sauce are a bit been-there-done-that, so why not go the Swedish route? A while back I spent a bit of time in Sweden and I fell in love with their meatballs. Over there it's not just some Ikea cliche. They're everywhere. I had some amazing meatballs from street side vendors as well as some delicious homemade versions.
Swedish meatballs are a little softer that their Italian cousins, thanks to a healthy amount of breadcrumbs. What also sets them apart is the accompaniment. You'll often see them served with gravy, but my favorite sauce to have them with is the uniquely Swedish lingonberry sauce. Lingonberries are small, sour red berries. Unfortunatly, they are pretty much impossible to find in North American stores, so for my version I went with plums. With a little honey and red wine vinegar, you get about the same effect.
The lingonberry sauce that you find in Sweden (and Ikea) is actually very similar to cranberry sauce, so if you have some left over from Christmas dinner, that would make a perfectly good dipping sauce for these meatballs. I recently posted a recipe for a tangerine cranberry sauce that I might have used here, but I already used it as my garnish for my duck rillette canapes.
The ginger & clove plum sauce is very easy to make. You simply simmer plums in red wine with honey and vinegar, add the ginger & cloves and them puree everything together in a blender. The sauce comes out a brilliant purple with a perfect sticky-sweet texture. It's something you might want to make again to go with chicken or pork chops.
Prep time: 20 minutes Cooking time: 20 minutes. Serves 8
1 lbs (454g) medium fat ground pork
1 egg
1 cup breadcrumbs
2 cloves garlic, chopped
1/2 onions, finely diced
1 tablespoon Italian seasoning (dried basil, thyme & oregano)
1 tablespoon dijon mustard
1 tablespoon sriracha chili sauce
Plum sauce:
2 cups fresh plums, chopped
1 cup red wine
1/4 cup honey
2 tablespoons red wine vinegar
1 tablespoon fresh ginger, chopped
1 pinch ground cloves
1. To make the plum sauce: In a small sauce pot, combine the chopped plums with the honey & vinegar. Add the ginger & ground cloves. Add the red wine and then just enough water to make sure that the plums are covered. Bring to a boil and then reduce to a gentle simmer. Cook until the plums are very soft - about 10 minutes. Allow to cool to room temperature and then puree in a blender.
2. In a chilled mixing bowl, combine the ground pork with the remaining ingredients and mix well. The easiest way to mix the ingredients is with your hands, but be sure to thoroughly wash your hands before & after handling raw pork.
3. Roll the mixture into 20 balls that are about 25g, or 1 oz. Heat a small amount of oil in a non-stick frying pan and fry the meatballs until they evenly browned. Transfer to a baking sheet and finish in the oven at 350F for 8 minutes. Check to ensure that they are fully cooked before serving. If they are still a bit pink in the middle, return the meatballs to the oven for another 8 minutes.
4. Serve with warm plum sauce


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The idea of delicious Rubber Ducky Birthday Cake For Kids comes with the enjoyment of party, meeting friends and family together with doing a large amount of other things. The birthday meal is an essential part of all these activities. Be it a young child or an adult, in case you are hosting a birthday party, buying a delicious meal is required. But, granted the intensive range, one is bound to get confused when they step-out to choose a meal. Afterall, choosing a meal is dependent upon many aspects like the era of the birthday boy or girl, the type of party, the size of the meal required, etc.
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The developer cakes: This is the newest novelty and consists of special cakes with patterns that will genuinely carry you off the feet. You'll be able to go for basic patterns or anything actually expensive according to your budget as well as the range of activities which you have in mind. Evidently, anything developer can be a little expensive and are also these cakes.
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text:
Fabregas, Samir Nasri and
now Robin van Persie — for
the third time in a year,
Arsene Wenger has been
forced to engage in a
transfer struggle that
threatens to wreck the
Arsenal manager's plans for
the new campaign and
deliver another blow to his
managerial philosophy.
Fabregas and Nasri delivered
damning verdicts on the
decline of Wenger's Arsenal
when they engineered
moves to Barcelona and
Manchester City last year
despite the Frenchman's
public insistence that both
would remain at the Emirates
Fast forward 12 months and
Wenger is once again
battling to persuade his
team's star player — this
time Dutch forward van
Persie — that Arsenal can still
compete for major trophies
without resorting to the kind
of big-spending that has
brought the Premier League
title to both Manchester City
and Chelsea since the
Gunners were last crowned
English champions in 2004.
While even Wenger's
staunchest critic knows it is
impossible for Arsenal to
match the resources of
bilionaire-backed Chelsea
and City, he still has cash
invest and, until this summer,
chosen to spend most of it
on potential rather than
proven talent.
Even Manchester United
manager Sir Alex Ferguson is
unable to compete with
Chelsea and City in the
transfer market, but he has
still been able to build teams
capable of winning both the
Premier League and
Champions League during
the same period that Arsenal
have failed to land a single
So it is hardly surprising that
van Persie — the scorer of
37 goals for Arsenal last
season — should have his
head turned when United,
City and Juventus, all
champions within the last
two years, come calling.
After all, van Persie's reward
for his heroics last season
was two Footballer of the
Year awards and nothing
more. Praise rather than
prizes is the currency of
Wenger's crumbling empire.
Although van Persie is still an
Arsenal player at present, his
announcement last month
that he wouldn't be signing a
new contract — his current
deal expires at the end of
this season — left Wenger
with no option but to
consider offers from his
Yet, even after such a
turbulent close-season,
Wenger remains blinkered to
the possibility of changing
his philosophy.
Signing Germany forward
Lukas Podolski from Cologne
and French striker Olivier
Giroud from Montpellier will
add depth to his squad,
while Spanish winger Santi
Carzola is an exciting
But it is hard to imagine,
even if those three can
adequately replace van
Persie's contribution, that
Arsenal will do any better
than finish in the top four
For a club that won the
Premier League three times
in Wenger's first seven
seasons that is a shocking
Wenger appears sanguine
about his club's position on
the fringes of the title race,
saying: "I find the situation
very exciting.
"I was very, very worried last
year for a long part of the
season and very anxious for
a long time because we
faced such a tough
"Now I am excited because
we have learned from last
year, we have a new start
and a new opportunity.
"Hopefully we can be the
surprise of the season
because we have stability
and stability is important."
Wenger pays lip service to
the fans' desire for
silverware, but the reality is
he knows securing a place in
the lucrative Champions
League keeps the board
happy and allows him to
attract enough good players
to at least keep Arsenal
And that appears to be
Wenger's only aim now.
Trophies seem a bonus
rather than a priority.
"We are now 15 years on the
trot in the Champions League
and I believe that shows that
our (business) model
works," Wenger said.
"On the other hand we are
very ambitious, we want as
well to win trophies.
"It's not enough just to be in
the Champions League and
we are focused on that of
"I am confident that we have
to be faithful to what we
believe is right in football
and in the game – the way
we play football."


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The Bloody Baron (late 10th century — early 11th century) was a wizard who attended Hogwarts School of Witchcraft and Wizardry in the Founders' time and was Sorted into Slytherin house. After Hogwarts, he fell in love with Helena Ravenclaw, but she did not love him. He was sent by Rowena Ravenclaw to find Helena in Albania, but Helena refused to return with him and so he killed her in a rage. When he realised what he had done, the Baron stabbed himself with the same knife and died. Since then, he is one of the ghosts that haunts Hogwarts School of Witchcraft and Wizardry, and the ghost of Slytherin house. Covered in Helena Ravenclaw's blood to this day, he earned himself the moniker of the "Bloody Baron".
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The Black Horse Inn
First stop on the Philadelphia-to-Bethlehem stagecoach line was the Black Horse Inn (a.k.a. Black Horse Tavern) located at 1432 Bethlehem Pike, Flourtown, Pennsylvania. The original structure is reported to have been built in the mid eighteenth century. The first section served farmer, lime-carrier, and traveler, and later, stagecoach passengers. With the growth of trade and travel, the inn was expanded in the early nineteenth century. Prior to 1840 it was known as the Sampson and the Lion. The McCloskey family owned the inn from 1880 through 1990, for three generations. It was a stop for farmers, when grain was taken to the local flourmills in Flourtown, and later used for meetings of the Society for the Apprehension of Horse Thieves, township commissioners, voting and horse trading. Until about 1980, cattle grazed on the lawn next door, part of the inn's property.
What's New
Black Horse Inn Tour, Auction and Banquet, Friday, September 30, 2011
Heritage Day: pictures, essays, video, press
Black Horse Inn Timeline (1988-2008)
In the News
Black Horse Inn Supporters Seek Funds to Complete Renovations August 9, 2011
Springfield Township receives 2010 Acorn Award for Black Horse Inn - Springfield Sun - Montgomery News November 19, 2010
Heritage Day at the Black Horse Inn September 25, 2008
Major Grants and Fundraising Efforts
Representative Lawrence Curry Presents $500,000 State Grant for Historic Black Horse Inn Read more...
To participate with your TIME and SKILLS, please contact the appropriate person:
|Committee Mission
|Committee Lead
|Contact Information
|Public Relations
|Develop and execute PR campaign to raise public awareness of Black Horse Inn restoration activities and their progress.
|Don Mitchell
|(215) 651-4280
|Spearhead campaigns and events to raise money, materials, and volunteers for the activities necessary to restore the BHI.
|John Alviti
|((215) 233-2401
|Solicit and review requests for potential occupants of a restored BHI. Will make final recommendation of potential occupants.
|Peter Wilson
|(215) 233-1488
|Contractor Coordination
|Develop, coordinate, and execute plan for all BHI construction and restoration activities.
|Andrew Glendinning
|(215) 836-2636


text:
Towers Tactics
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text:
Thanks to NEKNEERAJ of MindLoveMisery's Menagerie for hosting this photo challenge. I missed this one, as is was from two weeks ago.
Yesterday I heard him move, silent tin man,
Rusted, squeaking hinges, yet light spans.
A tin man with no heart inside his chest,
His hallow metal barrel chest detests,
The emptiness he feels without his heart,
A lit heart on his head instead restarts.
Tin man full of dreams, rusted metal parts.
He may feel brittle without movement,
Stuck in a cupboard, his joints need soothing.
Some oil to grease his soldier-like steps,
To urge his metal mouth to smile more yet.
But he still sits hidden, you wouldn't know he,
Has never stopped lighting his space pleased.
His heart is not of darkness, but sun beams,
Edison's gift, fairy's magic, lights streaming.
Tin man full of dreams, rusted metal parts.
Rusted limbs matter little, but a boy,
Loves this enchanted robot, mystic toy.
He cleans him up, oils his joints perfectly.
The robot smiles, glow growing immersed.
New feelings, memories lost, but at last,
He's a night light, child's toy, great love amassed.
Tin man full of dreams, rusted metal parts.
©Mandibelle16. (2017) All Rights Reserved.


text:
Jimmy Vesey had Harvard's first goal against Dartmouth Saturday (Gil Talbot).
Jimmy Vesey's Goal Against No. 12 Dartmouth
Petr Placek's Goal Against No. 12 Dartmouth
HANOVER, N.H. – The Harvard men's hockey team rallied to tie the score at 2-2 in the third period, but No. 12 Dartmouth scored late in the third period to seal a dramatic 3-2 victory Saturday night at Thompson Arena. Harvard dips to 5-8-1 and 3-6-0 in ECAC action while Dartmouth moves to 9-5-2 on the year and 5-3-1 in conference play.
It was the hosts providing much of the pressure in the early going, letting loose a handful of shots that Raphael Girard managed to turn away. The Crimson defense also prevented a significant amount of the shots from ever reaching Girard, as it blocked seven blasts in the first period alone. Harvard's power play had a chance to grab an early lead when a slashing penalty at 8:56 gave it a man-advantage, but the score stayed tied despite two shots on net in the two-minute window.
Harvard had few problems generating the breakout through the first period, and it was that play that led to the game's first goal with 13:22 gone in the frame. Brian Hart controlled a floating puck at the far boards in his own end and handed it off to Jimmy Vesey, who charged up ice with a full head of steam. Vesey got by one defender at mid ice and a smooth toe drag got him by two more at the Dartmouth blueline, giving him plenty of room to lift the puck past Cab Morris for his sixth goal of the season. Harvard ended the period with a slight 10-9 edge in shots.
Things got physical in the second period and the penalties resulted in a pair of goals for the hosts. It looked as though the Crimson would benefit from a major penalty just minutes into the frame, as a Dartmouth skater was sent to the box for a facemask while Harvard countered with a minor for roughing. The four-on-four went by without incident, but just 35 seconds into the extended Crimson power play, Vesey was booked for a face-masking major. Dartmouth took advantage of the ensuing four-on-four as Matt Lindblad put home a short rebound to knot the score at 4:09.
It looked as though the Crimson might escape the major penalty with the score still tied, but on Dartmouth final push of the power play, it found the go-ahead score. Nick Bligh deposited a Jack Barre feed with just 29 seconds left in Vesey's major, giving the Big Green a 2-1 edge at 8:04. Dartmouth continued to pepper Girard to the tune of a 14-6 shot advantage in the period, but Girard stood tall down the stretch. Conor Morrison nearly found the equalizer late in the frame, picking off an errant pass and wristing a shot of the near post.
The teams fought back and forth to start the final period, but it was the guests that would find the scoresheet to tie the game at 2-2. Greg Gozzo chipped a puck to Dan Ford near the Dartmouth blueline and Ford put a shot towards the cage. The puck hit a Dartmouth defender and got caught up in his sweater momentarily, and when the puck dropped out, Petr Placek was there to swat it home for the game-tying score.
The crowd of over 4,300 in Thompson Arena rose to its feet in the back half of the third and the Big Green responded to the energy, as Jesse Beamish ripped a low shot through traffic that snuck past Girard with just over seven minutes to play in the game. The Crimson pulled Girard in the waning seconds of the game, but the Crimson couldn't find another equalizer before the final horn sounded.
The Crimson is back in action next weekend when it takes on Yale Friday and Brown Saturday afternoon. The game against the Bulldogs will be broadcast on NBC Sports Network.


text:
LAFAYETTE — A suspected norovirus outbreak at a Lafayette elementary school this past week — one of 10 active cases in Contra Costa County — has health officials reminding residents to take precautions to avoid the contagious bug in the final months of the flu season.
The outbreak is one of the largest so far in Contra Costa County in a season that Bay Area health leaders say has otherwise been typical.
More than 100 students at Burton Valley Elementary School were absent on Friday — 10 times the number of absences on a typical day. Many reported symptoms similar to norovirus.
Principals notified parents on Friday, and custodians spent the weekend scrubbing classrooms. School officials have not pinpointed the origin of the outbreak or confirmed it as norovirus but are working with county health leaders and monitoring other Lafayette School District schools.
An unusual number of students have been absent from Stanley Middle School, which has many students with siblings attending Burton Valley.
"It's a pretty contagious virus. It's pretty easy to spread," said Superintendent Fred Brill, who said the number of absences at Burton Valley was reduced to 51 on Wednesday. "Let's hope these trends continue."
In 2012, nearly 30 schools in Contra Costa County reported suspected cases within the first two months of the year. Unlike nursing homes and assisted-living facilities, where outbreaks are common this time of the year, schools are not required to report outbreaks.
It has been a typical season in Alameda and Santa Clara counties. Alameda Spokeswoman Sherri Willis said there have been eight reported cases of gastrointestinal outbreaks in the past six months, with two confirmed as norovirus. None of those cases occurred at schools.
Since the start of the season in November, Santa Clara County has seen 16 cases at long-term health facilities, with seven confirmed as norovirus, and 14 cases and one confirmed within schools and day care facilities, according to Spokeswoman Amy Cornell.
The virus is spread through close contact with infected persons and by touching contaminated surfaces. It can cause vomiting, diarrhea and stomach cramping and can cause serious problems for the elderly, infants and people with weakened immune systems.
Contra Costa Public Health Nurse Susan Farley said people should frequently wash their hands with soap and water to protect themselves. Many alcohol-based sanitizers do not kill the virus, Farley said. People are also advised to stay home for at least two days after their symptoms have vanished.
Contact David DeBolt at 925-943-8048. Follow him at Twitter.com/daviddebolt.


text:
Rehabilitation after a
stroke usually involves a number of health
professionals. These may include the following people.
Next Section:
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Last Revised:
June 28, 2011
Healthwise Staff
Medical Review:
E. Gregory Thompson, MD - Internal Medicine & Richard D. Zorowitz, MD - Physical Medicine and Rehabilitation
This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions.
To learn more visit Healthwise.org
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text:
Pupils and staff at Nottinghamshire schools have been bringing literary characters to life for World Book Day.
We've been inundated with your pictures of your little ones dressed up so we've put them together in another slideshow for you to enjoy.
And if you missed yesterday's picture round-up, see here


text:
Zoe Saldana Is Pregnant With Her First Childby Thomas Chau | PopCrush
Zoe Saldana is reportedly pregnant with her first child!
Multiple outlets — including E! Online and Us Weekly — have confirmed with sources that Saldana is expecting a baby with her husband Marco Perego. Rumblings of a pregnancy began when Saldana was spotted with a slight baby bump at the red carpet premiere for Marvel's 'Guardians of the Galaxy,' opening on Aug. 1.
A source to Us Weekly says that Saldana is three months in and will announce the news "when she's ready." Another source revealed to the site, "Zoe has always wanted a big family and Marco's on board, too!"
The 36-year-old actress married Perego, an Italian artist, at a secret ceremony in England last year.
In addition to 'Guardians of the Galaxy,' Saldana will next appear in a biopic of Nina Simone titled 'Nina.' It is unknown how or if Saldana's pregnancy will affect other potential projects on the horizon, including 'Avatar 2′ and 'Star Trek 3,' both of which are in pre-production.
Congrats to Zoe and Marco!


text:
Achieve early success through performance.
In order to achieve success, students must enjoy the music they're playing. First Performance Plus is a collection of tunes that young instrumentalists will love. First Performance Plus includes 13 Songs for Beginning Band from grades 0.5 to 1.5 that represent a variety of musical styles including rock, swing, marches, and traditional folk songs.
Each piece was composed or arranged especially for first and second year band students to provide a repertoire of varied, fun, and exciting concert, contest, and festival music. Whether or not you've used First Performance, First Performance Plus will help develop a students positive association with music.
Scored for bassoon/trombone (bass clef).
Order today!


text:
Sochi Winter Olympics: 'We are crying with you': Russia shocked by upset to Finland in ice hockey
- Full Winter Olympics coverage
- Jana Pittman wants to tackle bobsleigh again, may return to track in Rio
- USA in hockey semis
Sochi: Russia crashed out of the Olympic Games hockey tournament on Wednesday, slumping to a 3-1 defeat to Finland in a pitiful quarter-final performance which prompted jeers from their shell-shocked fans.
Despite taking the lead, Russia were rocked by a Finnish side that had also humiliated them 4-0 the last time they met in the Olympics at Turin in 2006.
"It sucks. There is no more I can say," admitted Russia's most high-profile star Alex Ovechkin, one of the faces of the Sochi Games, after his country's second successive Olympic quarter-final exit.
"We had a good start, scored a goal. But two mistakes cost us the game. We try to score another one, but all we can try is to score more goals. I have no more emotions."
Russian TV didn't hold back in its immediate post-match hyperbole.
"Dear friends, life has not come to an end. But this is a severe and annoying defeat," said the commentator on state television Channel One.
"We are all crying and we are crying with you too. We are hoping for revenge. Maybe one day there will be revenge. But maybe not with this team."
Teemu Selanne and Juhamatti Aaltonen scored consecutive first period goals for Finland, taking advantage of two slow-footed Russian defencemen to erase a one goal Russian lead and make it 2-1 for Finland.
Mikael Granlund, who added the third, said Finland were worthy winners as they looked ahead to a Friday semi-final against Sweden.
"They had the first goal, but we bounced back really good, and throughout the game we defended well and didn't give them much. We made it tough on them," he said.
"We stick together, we play together. We know what we're doing, and we defend each other and that's how we can succeed and will succeed. I think we deserved to win."
Failed to provide much offence
Maybe one day there will be revenge
Ilya Kovalchuk scored the lone goal for Russia who were also ousted in the quarters when they were clobbered by eventual champions Canada 7-3 four years ago in Vancouver.
Following his goal, Kovalchuk failed to provide much offence but he did commit several bad turnovers, which led to Finnish scoring chances.
Russia's other big stars, like Ovechkin and Evgeni Malkin, struggled to score all tournament long despite logging more ice time and taking the majority of shots for their team.
Russia also fizzled out on the power play even though they had one of the more explosive units that included Malkin, Ovechkin, Kovalchuk and Pavel Datsyuk.
Heading into Wednesday's game they were just two-for-16 on the powerplay.
After Kovalchuk opened the scoring, Aaltonen scored on a great individual effort halfway through the period to tie the score 1-1.
He stickhandled past Russian defenceman Nikita Nikitin and took a shot that squeezed between netminder Semyon Varlamov's arm and body.
Selanne then scored from in close to make it 2-1 late in the first period.
Granlund outraced Russian defenceman Vyacheslav Voinov for a loose puck in the neutral zone and drove to the net before passing to the middle to Selanne who beat Varlamov through the legs with 2:22 left in the first.
Granlund scored a power play goal 5:37 into the second to make it 3-1. Selanne took the shot in the slot and Granlund got the rebound and banged it home.
About a minute after Granlund's goal Russian coach Zinetula Bilyaletdinov replaced starter Varlamov with the backup Sergei Bobrovski.
Henrik Lundqvist stopped 19 shots for his second shutout of the tournament as Sweden beat Slovenia.
Sweden led by just one goal at the end of the second but then broke the game open in the third as Daniel Sedin, Loui Eriksson and Carl Hagelin, with two, scored in front of a crowd of 7,325 at the Bolshoi Ice Dome.
Defenceman Shea Weber blasted a one-timer at 13:06 of the third on the power play to lift Canada past Latvia.
James Van Riemsdyk, Dustin Brown, Phil Kessel, David Backes and Zach Parise scored as the Americans rolled over the Czechs 5-2 to reach the semis.


text:
It's more than just buildings at stake. It's our cultural, artistic, and historical heritage on the line.
100+ churches and counting, we're still at it. See where we've been, and (literally) see where we've been.
You have questions, comments, and thoughts. We might have answers. Drop us a line and find out.


text:
Word Namespace Classes for Extending the Office Object Model with VSTO
The Microsoft.Office.Tools.Word namespace contains classes that represent objects in the Word object model. Here is a list of the class names, along with their descriptions, that you can use in VSTO to extend the Office Object Model:
Document: Document class represents the document in Word 2010.
Bookmark: Bookmark control represents the bookmark class from the Word object model. The bookmark control has a unique name, exposes events, and can be bound to data as well.


text:
DSF Literacy and Clinical Services (The Dyslexia-SPELD Foundation of WA inc.) has provided vital support to West Australian children and adults with learning disabilities for over 40 years. It remains committed to improving the level of support provided to children and adults with learning disabilities and to the community's understanding of specific learning disabilities, in particular dyslexia.
DSF continues to focus on ensuring that children and adults with learning disabilities are supported adequately and appropriately, and that all students are provided with the opportunity to achieve their potential. In addition it provides advice and support to families and educators on successful literacy acquisition, evidence-based practice, and the strategies most likely to improve literacy outcomes for all students. Our role includes supporting and advising students, adults and families directly, as well as indirectly through the support and advice provided at a school or employment level.
Upcoming Events
View all upcoming events


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CONTACT USWant to know how to track your order online? Need to know how to return a product? Have a technical question about a product? Check out our FAQ page for answers to the most frequently asked questions.
Customer Service
We ask that you please contact Go Electronic customer service via our online support request form. Due to the number of requests we receive by email and phone, we developed our online support request form as a means to provide you with the quickest, most accurate response to your needs. For basic questions, a customer service representative will usually respond to your request within minutes, during regular business hours. For questions that require some investigating our our end, a customer service representative will respond to your request as soon as possible.
If you would like to return an item you ordered, please fill out our return authorization request form. Once you have submitted the form, you will be emailed return instructions. To read our Return Policy, click here.
To subscribe or unsubscibe to the Go Electronic newsletter, click here.
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text:
Oct. 5, 2007
STANFORD, Calif. - The No. 2 Santa Clara women's soccer team battled through a tough match against local rival No. 1 Stanford Friday night. The Broncos finished the night 0-0, as they handed the Cardinal its first tie of the season. Junior Meagan McCray posted a season best 12 saves and earned her fourth shutout of the season with an excellent effort. The Broncos are now 7-1-2 on the season, while the Cardinal stands at 9-1-1 overall.
Leading the attack for Santa Clara were Kiki Bosio and Tina Estrada, who each attempted two shots. However, the night belonged to the Bronco defense as they shutout a quick and talented Cardinal front line.
"We did what we needed to do tonight," said head coach Jerry Smith. "We only had one usable sub against a healthy, fast and deep Stanford team. I'm very proud of how my team played tonight. They played a much disciplined game and tonight the post was our friend. Our defense worked hard to limit the space in the penalty box and did a great job stopping what is probably the fastest front line in the nation."
Contributing to SCU's defense was freshman Maxine Goynes, who earned her second start of the season as she replaced an injured Lindsey Johnson.
"Maxine started at center back for us tonight," said Smith. "A due to the tactful choices we made tonight, her job was a bit simpler, but she played very well given the circumstances of tonight's game."
Taken to overtime, neither team could see the back of the net despite seven shots attempted by the Cardinal. Stanford's Christen Press had the final shot of the night at one minute remaining, but the ball hit the crossbar.
The Broncos continue play on the road this weekend as they travel south to Los Angeles to face the Bruins of UCLA. Kick off is scheduled for 1 p.m.


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Blue and white print vases or heels (ON SALE)?
Bohemian red print top or tablecloth?
Quartz obelisks on tables or hanging around your neck?
Navy ikat polka dot pillow or mini dress?
White modern dress or skirted chairs?
Bold yellow patterned wallpaper or linen tunic?
Tiny black and white stripe kitten heels or table runner?
Black and floral outfit or throw pillow?
Cobalt and gold shagreen accent table or arm party?
A hint of emerald in art, or on your legs (or as a dress?)


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Cooper B-Line: Rapid Ring Self Adjusting Prefab RingInstalling in as little as 15 seconds, the Cooper B-Line Rapid Ring Self-Adjusting Pre-Fab Ring automatically adjusts to drywall thicknesses of up to 2 inch. By reducing installation time to just 4-steps, the Rapid Ring system can help win tight bids. Rapid Ring Self Adjusting Prefab Ring Product Information
Cooper Crouse-Hinds: PowerGrip MSB Bracketed BoxesDesigned for the fastest, most secure and tool-free installation of outlet boxes on steel studs! The PowerGrip family is the most complete offering of bracketed boxes in the industry and includes a superior far side support. Boxes include shallow and deep 4 inch and 4 11/16 inch for use with conduit, armored/metal clad cable and non-metallic sheathed cable. PowerGrip MSB Bracketed Product Information
IPEX USA LLC: NEXO ICF BoxThe INEXO ICF Box is the only electrical box designed and approved for post concrete-pour ICF construction. The INEXO box is equipped with four unique locking teeth that engage the ICF (Insulated Concrete Form) block to create a secure connection; therefore, the electrician does not have to mount the box within the poured concrete or drill into the cured concrete with a special drill; thus, making the INEXO ICF box a time and labor savings product. Insulated Concrete Forms, or ICF's, resemble large LEGO foam blocks made of expanded polystyrene (EPS) and are filled with reinforced concrete to produce a structurally-sound wall with a typical minimum insulation value of R50. NEXO ICF Box Product Information
Stahlin: Polystar Family of EnclosuresPolyStar Enclosure: A durable NEMA 4X polycarbonate enclosure with 7 standard sizes: 6x6x4 8x6x4, 10x8x4, 12x10x6, 14x12x6, 16x14x8 and 18x16x10 with opaque and transparent covers. Features Stahlin's revolutionary sub–panel and side mounting solutions with superior flame protection rating of UL94 -5VA. Rated Type 3R,4,4X,12, IEC 66 - UL/cUL approved. Polystar Enclosures Product Information
Thomas & Betts: Steel City 68-HP Non-Metallic Floor BoxThomas & Betts' Steel City 68-HP Non-Metallic Floor Box is a six-inch round box with the capacity for three standard devices under a single, round cover, instead of a large, rectangular box with multiple covers. Voltage dividers allow any combination of power, data, and audio-visual devices to be installed. Steel City 68-HP Non-Metallic Floor Box Product Information
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Coconut Jelly in Syrup from AC is tender jelly with coconut flavor in syrup. Served with cube ice as dessert or refreshment. Coconut jelly in syrup can put on your favorite ice cream or mix in a fruit salad. Ingredients : jelly, sugar. Net weight : 500 grams. Product of Thailand.
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Wolf Hall, kids, and crime
"`That's right,' Walter yells. `Spew everywhere.' Spew everywhere, on my good cobbles. `Come on, boy, get up. Let's see you get up. By the blood of creeping Christ, stand on your feet.'The scene's unnamed "he" and point-of-view character turns out to be young Thomas Cromwell, the hero of the book, who, by the second chapter, has grown up to be a lawyer and a confidant of Cardinal Thomas Wolsey, adviser to Henry VIII on love, marriage, and other matters of the highest state importance. I don't know if the violence of the opening scene will resonate later in Thomas' life, but so far he shows no sign of being haunted or scarred, which I find refreshing and very much counter to the role young victims play in contemporary crime fiction.
"Creeping Christ? he thinks. What does he mean?"
Does the story's sixteenth-century setting made it easier for Mantel to write the scene the way she did?
"Still, he keeps up with what's written, with what's smuggled through the Channel ports, and the little East Anglian inlets, the tidal creeks where a small boat with dubious cargo can be beached and pushed out again, by moonlight, to sea.© Peter Rozovsky 2013
Labels: Hilary Mantel, miscellaneous, Wolf Hall


text: In accordance with the 6 January 1987 "Information Technology and Freedoms Law" (Loi Informatique et Libertés) n°78-17, your personal data are intended for use by LISAA, the party in charge of processing. You have at your disposal the right to access, rectify or delete any personal data. You can exercise this right by addressing an email to : firstname.lastname@example.com


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Why leaks controversy could linger
Until this week, the recent debate over leaks largely fit a familiar frame: Republicans and national security hard-liners faulted President Barack Obama's administration for dishing out self-serving national security secrets to news outlets that many conservatives view as liberal.
But now, conservatives have a journalistic hero to call their own: Fox News reporter James Rosen may have reported sensitive information about North Korean nuclear tests — but what's certain is he had his email searched and his phone calls and personal movements tracked in connection with that reporting by the government to find out who gave him the information. Rosen's network is covering his predicament extensively.
Story Continued Below
"There's sort of a delicious irony here," said Mark Feldstein, a former investigative reporter for CNN. "Before it was only the left screaming about WikiLeaks and the government crackdown on leaks. Now they're in a position, if they're going to be logically consistent, they have to defend Fox News.
( PHOTOS: The Watergate story)
"And Fox News, which has been screaming about leaks to WikiLeaks and The New York Times and other establishment papers, are going to have to do a belly flip to be consistent."
So far, the controversy over how far the Obama administration went to figure out who was leaking sensitive national security secrets to journalists has mostly been overshadowed by a pair of other storylines dominating Washington — Benghazi and the IRS targeting of conservative groups.
But any issue that has both conservatives and liberals lining up with exactly the same question — did the Obama administration go too far in its zeal to plug the leaks? — is one that could stay on the scene for a long time to come, especially with so many questions still unanswered. Several House committees are already weighing the prospect of future hearings on the issue, though it's unclear what form those hearings might take.
( PHOTOS: Celebrities on IRS, AP scandals)
Obama will try to sweep the swirling leak controversy aside Thursday with a policy-laden national security speech about drone strikes and how the U.S. detains suspected terrorists. Aides say the speech has been in the works for weeks or more, but it is a rarity: Obama has never discussed the drone issue at length, and he last delved into his vision for Guantánamo Bay four years ago this week.
There's no indication Obama will address the leak flap Thursday, but some experts see his speech as related because the lack of on-the-record information his administration has offered on key national security policies has spurred unauthorized efforts to bring such facts to light.
"There's a real hunger for more information, which I think explains why the president is giving the speech everyone's been waiting for," said Steven Aftergood of the Federation of American Scientists. "There is a vacuum that creates a dynamic that favors disclosure [through leaks]. In some ways, we haven't had enough leaks to make up for the lethargic character of the classification system."
If Obama's national security speech gives the White House some respite from the flurry of news over leaks, the break won't last long. In just 10 days, the court-martial is set to get under way for Pfc. Bradley Manning, the Army intelligence analyst accused of the largest leak of classified information in U.S. history.
Manning has already admitted to offenses that could get him up to 17 years in prison. Military prosecutors are trying to convict him on a series of other charges, including a count of aiding the enemy that could get him put behind bars for life.


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William Bratton Appointed Next NYPD Chief
De Blasio's Pick Ran the Department Under Former Mayor Rudy Giuliani
NEW YORK—William Bratton on Thursday was named the next commissioner of the New York Police Department, giving him a second turn at the helm of the nation's largest municipal law-enforcement agency.
Mr. Bratton's career in law enforcement, spanning nearly 46 years, already includes leading the police departments in Los Angeles, Boston and New York—a distinction no other U.S. police chief can claim. He oversaw significant reductions in homicides and other violent crimes during his first term as commissioner, from 1994 to...


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Spring may be the season for cleaning, but once your client has gotten all the clutter moved out of the way, summer is the time for renovations. While the weather's nice, make sure your customer's home gets the right seasonal updates to keep the family satisfied from July through next June. This means keeping them comfortable in blistering hot heat and the freezing cold, not to mention all the highs and lows in between. As you discuss summer renovation options with homeowners, keep these considerations in mind.
1. An elegant deck. Whether for sunbathing, reading, grilling, framing a pool or throwing a party, your clients will want their decks to be more than just afterthoughts. Deck additions are a great way to diversify the types of décor in a home. Have your clients pick a color theme, then decide on furniture and layout before settling on deck dimensions. Let their visions lead their designs.
2. Screened porch. As summer heat gives way, the sun fades and the air gets crisper. A screened porch, settled between the indoors and outside, may be the perfect vantage point from which to watch autumn pass. Have your client consider the benefits of a porch area untouched by weather - the perfect seasonal dining room!
3. Radiant heat. Although winter may seem distant, summer is the ideal time to install radiant floor heating in your client's home. These ingenious and eco-friendly systems fit right under a variety of floor types and keep your clients warm from the ground up. With easily adjusted heat levels - perfect for chilly summer nights - this option is far more effective and provides better air quality than gusts of dry heat from old ducts. Providers like WarmlyYours are leading the radiant heat movement through energy efficiency and client comfort.
4. Window design. Start by advising your client to replace all rotting windowsills. Wood takes a lot of damage during the winter, and rot often sets in during spring thaws. Also, discuss larger window renovations with your clients. Installing wider or taller windows in a room can spread light more effectively. Even interior wall windows, with a view from room to room, can help make a space feel bigger and brighter. Spring is about getting out of a cramped winter home, so make sure your client feels like there's room to stretch.
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The CSC will not succeed in discrediting UCCO-SACC-CSN June 2007
The Deputy Commissioner, Ms. Cheryl Fraser, has recently been sending out a letter to some of our members in response to grievances that have made their way to the third level. In her letter, Ms. Fraser indicates that "your union representative has refused to make representations regarding your grievance.â€
Hey everyone. I got some time to do the latest update to the board software, but it meant that all the old modifications and styles wouldn't work anymore. So, here you have the newest iteration of LabourTalk. Please let me know by Private Message if you run into any issues with the new styling. Some new features on the board are:
We hope you like the changes!
- Latest HTML5 Responsive Styling - You can now see a new, more modern styling on the board. Along with this, you can resize the browser to see the board change with it. The board is now functional on all sizes of screens, including your cell phone, table and desktop/laptop.
- Post Sharing - Although you could previously, the new layout means the sharing icons are more visible on the lower right hand corner of each post. Click your favourite social media outlet to share the desired post with them.
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Federal Corrections Lies Regarding Officer Grievances
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NEWSLETTER NO. 100 Thursday September 12, 2019Download Or View News Letter In PDF Format
NEWSLETTER NO. 99 Sunday June 16, 2019Download Or View News Letter In PDF Format
NEWSLETTER NO. 98 Friday April 12, 2019Download Or View News Letter In PDF Format
Welcome to the exciting world of railroads and train travel. We have been offering train tours, train trips, train vacations, and luxury private rail car trips since 1984. Here at Trains and Travel International we love traveling by train and will jump at the opportunity to travel by train or take our vacations by rail. Our staff is made up of professional railroaders both active and retired and railfans that has a passion for railroads and the excitement of an upcoming train trip. Taking a relaxing train tour is very popular.
Our tour director is a retired conductor from the Western Pacific/Union Pacific. We feel it is very important to have active and retired railroaders running our trips by train. It takes a railroader to understand railroad management and how they think and do business.
In the past 30 years we have now offered train tours worldwide in 45 countries. This includes train tours in South America, Russia, Europe, Africa, China, Australia, New Zealand, Asia, Canada, Mexico, Central America and of course the USA. We have chartered hundreds and hundreds of private trains and rail cars in these countries.
One of our most popular tours is train trips out west using the private rail cars. Private railroad cars now allow travelers the option to step back in time and recapture that romantic era of train travel that Amtrak cannot provide. Once upon a time rail barons and wealthy socialites traveled the country on luxurious private railroad cars, dining on fine china and crystal and being pampered by the onboard staff. This form of luxury USA train travel is being offering to everyone at a very reasonable prices.
A small number of folks have purchased and refurbished private rail cars familiar to the first half of the 20th century. This was the golden age of passenger rail travel. These people have spent around a million dollars on each private rail car to bring back this golden age of travel. Passengers can sip on cocktails and nibble on hors d' oeuvres while sinking into deep leather sofas in lounges and vista domes and relax by the rhythm of the train wheels rolling down the track. All meals are prepared fresh onboard and made to order by the onboard gourmet chefs. These private luxury rail cars are coupled onto the rear of scheduled Amtrak passenger trains all over the country. We can run these private rail cars just about every where that Amtrak has trains. This makes up our luxury train tours in the USA. Our first class passengers are separated from the Amtrak passengers by locked doors. We provide our own onboard staff including our chef and make up our own gourmet menus for all meals. All drinks and food is included in the ticket price from the time you step onboard until you detrain. Everything is first class with every detail included. This is USA train tours at it's finest.
We invite you to come take a train tour with us and see just how relaxing and fun Train travel can be. Also be sure and check out our Merchandise page. We sell railroad DVD's, railroad videos, railroad photos, timetables and other railroad collectables.
Types Of Tours We Offer
These tours cater to the dedicated railfans and railroad photographers and are NOT suitable for the general tourist.
These tours will cater to the railfans and tourist with a great mix of rail photography, train riding, scenic locations and sightseeing.
These tours will cater mostly to the tourist but are very suitable for railfans with a large variety of photography and train riding. Special activities and events will be of interest to the railfans.
These tours will cater to the general tourist and their families.
These tours are suitable for everyone and include riding on private rail cars.
Tour Price: All tour prices are subject to change without notice, at any time. All prices based on double room occupancy. Those people that use a credit card for payments a 3% convenance fee will be added to the tour price. We reserve the right to change tour prices if necessary without prior notice.
Prices do not include:Personal items, meals not listed in the itinerary, laundry, phone calls, excess baggage charges, rental cars, side tours, insurance, passport fees including visas, vaccinations, gratuities, medical costs, tips to train or motor coach staff, extra tour costs due to unanticipated changes in the itinerary for reasons beyond our control, including weather, travel conditions, or cancellations, government intervention, sickness, political disputes, and failure of transportation or other causes beyond our control.
TRAVEL AND HEALTH DOCUMENTS:A valid passport is required for our international tours. In some cases a visa is also needed. Consult your health professional for the recommended immunizations and documents. Trains and Travel , here on referred to as TT, assumes no other responsibility if a client is refused entry into a country. Cost and cancellation fees will be paid by the client in the event they do not have valid documents.
CHANGE OF ITINERARY:We reserve the right to substitute, alter or modify the tour if any unexpected and unforeseen conditions beyond our control preventing the completion of such. Conditions can include weather, train schedules, equipment, motive power, revision of train consist, train delays, labor strikes, political disputes, derailments, closure of a rail line, break down of railroad or motive power equipment, railroads not honoring contracts and bus equipment problems. We will always endeavor, in each case, to provide substitutes, if any changes take place. TT is not responsible for canceled trains, delays, hotel rooms, route changes or missed connections, for any reason whatsoever. We will not give refunds if such conditions or cancellations take place.
TRAVEL INSURANCE:Travel insurance is strongly suggested. Insurance will cover and give tour members many benefits and protection. Benefits include baggage loss, accident, life, trip cancellation, sickness, bankruptcy, strike, weather conditions, employer termination or layoff effecting you or a person sharing the room with you, terrorist incident in your departure city or city of destination, jury duty, you are subpoenaed, hijacked, or quarantined, your residence or traveling companion residence is rendered uninhabitable, emergency military duty, traffic accident, single supplement upgrade when your room- mate cancels their trip, trip interruption, trip delay, missed connections, itinerary change, emergency medical benefits, medical evacuation, pre-existing medical conditions if enrollment is within 21days of your invoice date, assault of you or your traveling companion before departure, burglary of you or your companion before departure 24 hour hotline emergency assistance, emergency cash transfer and more .
RESPONSIBILITY AND LIMITATION OF LIABILITY:Accepting your payment represents an agreement that you understand all the conditions, to be a member of our tours. TT gives notice that they are acting agents for the owners, contractors and suppliers, providing the transportation and all related travel services and assume no responsibility for equipment problems, mechanical failures, injury, sickness, damage, loss, additional expenses accidental delay or irregularities which may be caused through willful and or negligent acts or omissions on the part of the companies providing or engage in transportation, accommodations or services related to the accomplishment of the tour. Nor do we assume responsibility for natural disasters, social or political upheaval, acts of terrorism or acts of nature. TT reserves the right to substitute hotels, tour leaders, equipment, motive power, trains, onboard accommodations, routes and to alter the itinerary when deemed necessary without notice. The right is also reserved to cancel any trip or train prior to departure for any reason . TT is not responsible for expenses incurred by tour members in preparing for the tour, including non-refundable airline tickets, visa fees, planning, phone calls, or any other expenses. TT reserves the right to decline to accept, or ask to leave a tour, any person whose actions impede the daily operations of a tour, welfare or or enjoyment of other tour members. TT cannot give any refunds for any unused services. The terms contained herein shall serve as a waiver of liability to TT . Assumption of risk on behalf of the client, their heirs, executor, administrators, successors, and assigns for any and all known persons injuries. In many cases it is not possible to advise the passengers on reasons for train delays if beyond our control.
RESERVATIONS: A deposit is due in our office within 14 days after you make your bookings. Full payment is due 90 days before departure except for the Grand Canyon Limited in which full payment is due on a different schedule. You will receive an invoice, reservation form and current tour bulletins with your confirmation and travel insurance forms. No notice for final payment will be sent to you. It is your responsible to make the final payment on-time.
CANCELLATIONS:TT does not accept cancellations on the phone. Cancellations must be received by postal mail, email or fax before any refunds will be considered. Allow enough time if sending your written notice by US mail postal system. When a written cancellation is received in the Trains and Travel office this will be the effective date of the cancellation. Please take note that it can take up to 60 days to to process some refunds. Cancellation refund rules: 120 days prior to the start of any tour you will receive a refund less a $200 per person administration fee. 119 to 61 days before the departure of any tour there will be a 80% cancellation penalty based on the full cost of the tour. Cancellations received 60 or less days before the start of any tour will not receive any refund. GW Travel Ltd has their own cancellation rules and these will apply. If booking on GW Travel Ltd ask for cancellation rules.
PRE-DEPARTURE TOUR BULLETINS:Tour bulletins will be sent to clients that have booked on tours operated by TT . Bulletins include travel info related to the tour. Final documents will be sent out about two to three weeks before a tour begins. We offer tours operated by other companies and they may or may not send out tour bulletins and updates and most send out final documents only one to two weeks prior to the start of their tours.
PAYMENTS: Payments can be made with personal check drawn on a U.S. Dollar account, money order for U.S. Dollars, bank wire transfer, or credit card. We accept Visa, Master Card, Discover or American Express. Final payment for all tours is due 90 days prior to departure and we will charge your credit card on file unless you have given us other instructions. If final payment has not been received 7 days after the due date, a late fee of $50 per week will apply.
SINGLE SUPPLEMENT:All prices are based on double room occupancy. We will try and match you with a roommate if one is available. If not, you may be charged the single room supplement listed for the tour you are booked on. Single rooms may not be available in some remote locations and on some trains.
TOUR REFUNDS:If for any reason tour members amend or delete any arrangements during travel, and leave the tour on their own, we cannot give any refunds on unused portions of the tour. If buses and trains are cancelled by the carrier or there is a labor strike or they go out of business, we cannot be held responsible and we cannot give refunds. Travel insurance will protect you for any of these reasons. If TT needs to cancel any tour everyone will receive a full refund. Please take note that in some cases refunds can take up to 60 days to process.
PARTIAL TOURS:We will allow passengers to join or leave a tour at certain points. Give us a call and we will try and work up a custom option for you.
MILEAGE COLLECTORS:Mileage collectors please take note that TT does not cater just to mileage collectors. We cater to all folks that enjoy trains and Rail journeys. We give strong warning that itinerary and route changes do happen and this is totally beyond our control when it does. If the only reason that you would want to book a tour is to collect the rare mileage, you need to understand that possible route changes do happen.
Questions? Send Email To: email@example.com
Trains & Travel
Portola CA 96122
1-800-359-4870 USA or (530) 836-1944


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(RTW) Ready-to-Wear - A vibrant pink
Made in the U.S., this non-toxic nail polish line is free from harmful chemicals you may find in conventional lines. Camille's Closet Nail Colour formula is made without toluene, formaldehyde, formaldehyde resin, camphor, and DBP. Colour may vary depending on computer screen.
.43fl. oz. (12.6mL)


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The 8 Minute, Fat-Blasting CrossFit Workout
SELF has had CrossFit fever this month! We ran three exclusive workouts created just for SELF by CrossFit trainers in the October issue (and ESPN superstar Erin Andrews was the tester!) and my fellow Fit Like Us blogger, Nora, shared her first CrossFit experience.
I've been a fan of CrossFit for a few years. I did my first WOD (workout of the day) when I was still living in Florida back in 2008 and have been practicing on-and-off ever since. Yes it's intense and crazy and sometimes I'll get funny looks doing burpees or hollow rocks (a great core exercise) at the gym but you can't argue with the results--this training program works!
In July, I headed out to the 2011 Reebok CrossFit Games to watch the best of the best CrossFitters compete to become the Fittest on Earth. I got an exclusive interview with the top female about what it takes to be named the fittest! As part of my experience at the games, a few of us were treated to a WOD with our CrossFit gurus for the weekend, Kate Rawlings and Tanya Wagner (who was the top female in the 2009 games).
The total body workout only took 8 minutes and didn't involve any equipment. Here's what we did:
Mini Tabata WOD
If you're not familiar with Tabata training, the interval-based protocol involves working as hard as you can on any given exercise for 20 seconds followed by 10 seconds of rest, usually repeated for 8 rounds. (That's only four minutes of work!) Tabata is a type of High Intensity Interval Training; a study from the National Institute of Fitness and Sports in Japan found that the 20 seconds on/10 off training method improves cardiovascular fitness by working both aerobic and anaerobic systems (read: major calorie blast).
For this WOD we did four exercises and condensed the workout to only four rounds each since we were short on time, meaning our entire workout took only 8 minutes! To replicate our WOD:
Exercise 1
Squats - perform as many bodyweight, "air" squats as possible for 20 seconds followed by 10 seconds of rest for four rounds. Try to perform the same number of squats you did in the first round throughout each round. To make it even more difficult, try the bottom-to-bottom version which means you hold the bottom of an air squat during the 10 seconds of rest.
Exercise 2
Burpees - the exercise we love to hate! (Seriously, I Tweeted that it's my least favorite exercise and everyone chimed in with the same sentiments.) To do a burpee, start in a standing position, jump into the top of a plank position, bend your elbows to bring your chest to the floor. Jump your feet forward to your arms and stand up, adding a jump once you're upright. Perform as many burpees as possible for 20 seconds followed by 10 seconds of rest for four rounds.
Exercise 3
Knees to Elbows (modified) - typically when you're at a CrossFit "box" (lingo for gym) and the WOD calls for knees to elbows (KTE), you'll be dangling off a pullup bar and literally bring your knees to your elbows (hello, six-pack abs). But since we were outside on a track we modified the KTE: stand upright with arms extended at each side, bent to 90 degrees so the palms are facing forward, fingers point upwards. Raise your right knee to 90 degrees while simultaneously twisting your torso so that your left elbow meets your right knee and switch sides. Perform as many KTE twists as possible for 20 seconds followed by 10 seconds of rest for four rounds.
Exercise 4
Suicide Runs - Just like high school gym class, suicide runs are a great way to tax the cardiovascular system while working on agility. Run as fast as you can for a set distance (we used about 20 feet) and touch the ground when you reach the mark. Run back to your starting position and touch the ground. Repeat for as many times as possible in 20 seconds followed by 10 seconds of rest for four rounds.
*Note, perform all four rounds of each exercise before moving onto the next one.
For more about CrossFit, be sure to pick up SELF's October issue on newsstands now!
Related Links:
- Sculpt A Sizzling Core With This Flat Ab Workout
- The Fountain Of Youth Workout
- The Energy Boosters A-Listers Rely On
Image Credit: Photo of "Squat" by Nicola Majocchi


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Last month Greenpeace Africa was deeply saddened to learn that Prof. Wanagari Maathai, 'Mama Trees', had passed away.
She was also a Nobel Peace Laureate, an environmentalist, and the founder of the Green Belt Movement; a woman who stood up and fought fearlessly for the better management of forests -- and the communities that depend on them -- at a time when no one else would.
Now Greenpeace's Global Director, Kumi Naidoo, has prepared a heartfelt message, remembering the lives that have been touched by Maathai's incredible passion for social and environmental justice in Africa, and globally.
Please join us in honouring such an incredibly inspiring woman, paying our respects to "one of the true pioneers for justice in all its forms."
Greenpeace Global Director, Kumi Naidoo, speaks on the incredible imapact that Professor Wangari Maathai has had on the environmental, social justice, and gender movements.
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