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It's a noisy marketplace. How are you optimizing your online presence to make your voice heard? It starts with ensuring you are up to date on on-page SEO basics to provide peak performance for your website and visibility for your target audience.
Over the past few years, the on-page "rules" have changed drastically as Google tries to ensure they're delivering the best results. Now, a standard search result page shows pages that don't necessarily have the exact match query—or keyword—in their title tag or meta description.
Now, we're dealing with ranking algorithms that include Hummingbird, Panda, RankBrain and semantic importance within the page. Google is getting smarter. Your on-page strategies must be too.
What is On-Page SEO?If you type "on-page SEO" into Google, Moz will tell you—through a featured snippet—it is "the practice of optimizing individual web pages to rank higher and earn more relevant traffic in search engines. On-page refers to both the content and HTML source code of a page that can be optimized, as opposed to off-page SEO which refers to links and other external signals."
It takes into account all aspects of the webpage that, when added together, will improve your rankings in the search results. As Google becomes more sophisticated, one of the major factors influencing on-page optimization is relevance. How relevant is your page to the query? That's how you have to think when you're developing the page.
Think of these tasks as a benefit to your end user. You have about eight seconds to influence a visitor to interact with your website. The more interaction and engagement, plus the longer your users stay on the site, the better their experience.
If you put effort into these categories and strategies, you'll see a boost in traffic and a rise in your search presence. Once you understand everything that goes into your on-page SEO efforts, conduct an analysis of your site to see how the anatomy of your page is performing.
Meta TagsPerhaps the most vital aspect of your on-page SEO efforts is the implementation of tags. Some are not as useful to SEO as they once were, but if written and utilized optimally, will improve your traffic.
Meta tags are used to provide search engines with information about your page. To achieve high rankings, it has to do with relevance and user satisfaction, but including custom meta tags will influence users and increase your click-through-rate.
Title TagsThere are multiple tags on your page. The most important is your title tag. The title is what users see in the search engines for both organic results and paid ads, and the words that appear at the top of each tab in your browser.
The title tag outlines what the page is about. When ranking web pages for particular queries, Google looks at the title tag and compares that to the rest of the content on the page.
If you're working in HTML, the code for the title tag looks like this:
However, the WordPress SEO plugin by Yoast allows you to create a custom title tag within the platform. Keep your title tags descriptive and short. Google recently increased the character limit for page titles to 70 characters before showing ellipses.
Best practice is to ensure you stay below the character limit so your titles display properly. You can use Snippet Optimizer to simulate how your title and meta description will appear in SERPs.
Use your title tag to stand out from your competitors, appealing to your visitors. Make sure all the pertinent information is included, including your keywords and location for local businesses.
While it's recommended to use your core keyword within the title, Google is shifting toward relevance and semantics in the results. Users aren't blindly clicking on the first result, reading the titles and descriptions to find the best answer to their query.
Meta DescriptionsThe meta description conveys what users will find on the page. While not a direct ranking factor, search engines read the meta descriptions to determine the page's topic and the audience that will find value.
A well-written meta description can generate a competitive advantage in the search results, creating a higher click-through rate with a greater chance of conversions. While there is a possibility that Google will omit the custom description and pull an excerpt of the content on the page, it is recommended that you fill in the meta description for every page of your site.
The best way to check which pages are missing a meta description is to run your website through Screaming Frog's SEO Spider. It shows you every URL under your domain, the meta description, and its length.
Earlier in 2016, Google extended the length of descriptions for both desktop and mobile. For desktop, users will see up to 200 characters, while on mobile they'll be shown up to 172 characters. To appeal to users on both devices, keep your description between 165 and 175 characters.
Clearly outline what users will find on the page. Add your brand name and sprinkle in a keyword or two if they don't sound forced. Think about synonyms and other terms that will get the point across.
This is the first interaction many visitors have with your brand. Make it welcoming.
Think of the meta description as your organic ad text.
Tell users what's in it for them to click through to your site. Include an offer or call to action to entice a click. You'll also see some websites show multiple site links to direct users to the page they're looking for. My company, 1SEO.com Digital Agency, has multiple pages you can click on to find out more about the agency.
To find success and steady traffic to your site, it starts with your title and meta tags. Once you get the clicks, it's up to your user experience and quality content to maintain engagement.
Heading TagsYour landing page or blog should include multiple heading tags, from the h1 down to a potential h6. The most important is the h1. You should never have more than one h1 tag on any page. Include multiple h2's or h3's as users scroll down the page. These are used as subheadings.
Use the headings to represent the different sections of the page. You'll notice the impact from both an SEO standpoint and a usability standpoint.
SEO FactorsAs an SEO factor, complementing the title of the page with the words used in your heading tags should provide users with a clear view of what the page is about. The search engine algorithm compares the section of content underneath each heading tag to establish relevancy.
Your headings should be used to structure the page. Make sure the content supports the heading.
The primary keyword of the page should be included somewhere in your h1 tag. Avoid skipping the h1 on a page, as it lets both your visitors and Google understand its subject. Many blogs, especially those in WordPress, automatically include the title of the blog post as an h1. Make sure to look at the HTML version of the page to ensure the h1 tag is present.
When it comes to headings, there are factors you want to avoid to maintain your presence in the search engines, notably stuffing unnecessary keywords in the tags.
Don't use the same h1 tag on multiple pages of your site. This can have harmful effects on your SEO as Google won't know which page to rank for a query containing that heading.
The Yoast SEO plugin on WordPress helps you understand how strong each page is. It analyzes on-page factors to help ensure your page is fully optimized. An added benefit, it alerts you of any issues with the page title, Meta description, headings, images, content, and more.
Usability FactorsFor landing pages and some blogs, keep in mind that your users are not reading the entire page. They're scanning and browsing quickly, looking for a section that answers their questions or provides value.
Headings and subheadings split up the page, making the presentation look cleaner.
Subheadings help users navigate throughout the page. If you're changing the subject or discussing a different aspect of the service, use h2s. If you break it down further and need a sub-sub-heading under an h2, use an h3 tag.
Headings should not be overlooked. They hold more weight on the page than a standard paragraph
tag or a bolded word. Always be sure to keep your readers in mind when writing headings. They shouldn't sound—or read—like your forcing a keyword for the sake of further optimizing the page.
URL StringsWhen it comes to writing URL strings, they should be short, concise, and easily readable. How can we create the perfect URL string?
When analyzing the length of URLs, Ahrefs found that shorter URLs tend to rank better. The study looked at the length of the URL and a number of folders. They counted each root domain as one folder, and each backslash after the root as another folder.
- http://domain.com (Folders = 1)
- http://domain.com/folder1 (Folders = 2)
- http://domain.com/folder1/folder2 (Folders = 3)
From interior product or service pages to blog posts, the way we write URLs is an SEO practice that you must consider. Each word in your URL should be separated by a hyphen (-) and not an underscore (_).
When you have two pages displaying almost the same content or information, set up a 301 redirect or canonicalization tag (rel=canonical) to the stronger page. This avoids duplicate content and shows Google which page to rank.
Keep your URL short. The shorter the URL, the easier it is to share or embed while creating a better user experience. You want your readers to quickly identify what your page is about without seeing numbers, categories, symbols, or a mixture of everything included in the string.
Utilize your primary keyword in the URL. Like other factors of on-page, don't let your URL string sound unnatural or forced with keywords. Try to make it around five words, clearly outlining the information your users will find.
Don't leave your visitors left wondering what's on the page before they click. The title, meta description, and URL should make it clear.
User-Friendly, Authoritative ContentAs Google crawls your page, they're looking to match user intent. Your content should clearly explain what product or service you're offering, or the exact topic of your blog.
The internet is cluttered with content, and it's important that you ensure yours is unique. One of the most common sayings you'll hear in the world of SEO and content marketing is "content is king." In fact, SEO and content marketing do a lot of overlapping.
They complement each other. Content involves the use of words—keywords—and writing for human value while still appeasing the search engines. This is what makes the foundation of SEO and the vast majority of your on-page.
Think of content as having a conversation with your readers. Are they going to be interested or entertained? Or are they going to be bored and leave your site?
When you create content, it must prove you're an authority in your field. The best content speaks directly to your customers, shows them the value you offer and entices them to read further or contact your company.
To improve your on-page and SEO to increase your traffic, content must solve a user's problem while being well-written without spelling or grammatical errors. Be careful not to run into any problems by failing to adhere to the major Google algorithm updates.
Be Aware of the Google AlgorithmTo help weed out the websites that achieved high rankings with spammy, keyword stuffed, and thin content, Google unleashed the Panda algorithm in February of 2011, updating it regularly. If you still have low quality and thin content, your website won't be found online.
Jennifer Slegg wrote an informative and definitive guide to understanding the Panda algorithm. She quotes a Google spokesperson as saying, "At the end of the day, content owners shouldn't ask how many visitors they had on a specific day, but rather how many visitors they helped."
Now, Panda is a core ranking signal, and you'll receive a boost in rankings if you are consistently meeting the expectations of your users. While continuing to roll out and update, make sure you focus on creating quality content that is optimized for a high-volume keyword and is written with the user in mind.
As we move into the age of artificial intelligence, SEOs and marketers have been trying to figure out the effects of Google RankBrain. The machine learning system was implemented around the spring of 2015, and has become the third highest ranking factor.
Search Engine Land answers frequently asked questions regarding RankBrain, where they attest it is part of the Hummingbird algorithm. The main point you have to consider, which has been said time and time again, is to write in natural language. That's the best way to "rank" under RankBrain.
In the article, Danny Sullivan says, "RankBrain is mainly used as a way to interpret the searches that people submit to find pages that might not have the exact words that were searched for."
RankBrain was put into place to help determine how to rank queries there is no historical data for. It has since evolved and is used in almost every query to affect the rankings of most searches, so be sure to optimize your content for the ranking signal!
For best practice, answer user's questions in the least amount of time as possible. Google is garnering the ability to learn user intent and return the best results, especially with the rise of voice and natural language searches.
Look at the long-tail queries and use a conversational approach to your content. While keywords play a significant role with your on-page SEO, Google is using semantics more and more to deliver the best user experience.
Keyword Targeted ContentWhile you must maintain a user-friendly and authoritative tone, the focus keyword is still of vital importance. Like with your Meta tags, you will either outline meta keywords for a product or service page that is targeting multiple queries, or a single focus keyword for blogs.
All of this is available in WordPress pages and posts. But why is targeting a keyword important? Using them correctly will directly affect the return on your digital marketing investment. The more you understand about keywords, the better you will strategize with your marketing.
Always make sure you're providing the most value for your brand by targeting keywords that have search volume.
To get the most of your on-page, perform keyword research and be confident your company can convert for the targeted terms. There's nothing worse than appearing first in the results for a query that leads to zero conversions.
Use Google Ad Words Keyword Planner to see search volume, or analyse what your competitors are targeting with SEMRush. The Keyword Planner offers you similar variations of your keyword that you can include on the page for further optimization.
Through content marketing, employ keywords strategically.
Think about the types of keywords and what will work best for your company.
- Informational Keywords: A term like "on-page SEO" when a user wants to learn more about a topic.
- Transactional Keywords: Words targeting users looking to buy a product or service. Typically include adjectives like "best" or "top" and are more long-tail.
- Location-Based Keywords: When users are looking for a local business or physical location.
When writing long-form content, you can include LSI keywords more naturally. According to Bruce Clay,
"In latent semantic indexing, Google sorts sites on the frequency of a variety of terms and key phrases linked together instead of on the frequency of a single term."
The content shouldn't have just one focus keyword. Your goal with on-page SEO should be to rank for all synonyms and related queries.
Back to the term relevancy. Though your focus keyword may have 50,000 monthly searches, your page can rank higher for the similar query that only has 1,000 monthly searches.
Write content that will drive traffic from many related queries. The goal is to generate clicks and use the factors of your on-page to increase conversions.
Internal Links and Outbound LinksLinks carry the most weight in your SEO. Earning links from quality sources and authority sites strengthens the domain, while linking internally throughout the site benefits the user experience and enhances your SEO.
The actual practice of earning links is part of your off-page SEO strategy. Use additional content marketing, email outreach, and other creative ways to build links back to your site. Backlinko has published an all-inclusive guide to link building that offers value when you're starting your link building campaign.
Focusing on the page, internal linking to other pages of your site will strengthen the keywords and enable Google to determine where to rank a particular keyword. Linking internally—between service pages and blogs—helps improve the crawl ability of your site, showing Google the site's most important pages.
If you include a new link on your homepage, it becomes easier for Google to see that you've updated your site with fresh content than crawling the entire site for the new material.
The benefit of internal links is giving your audience further options to stay on your site. The more engagement to relevant pages, the more Google takes notice. Don't put an internal link in every sentence, but include multiple links per page to bolster your SEO.
Optimize Your ImagesWhen you're adding images to the page, it benefits the user experience. But, you can also help your SEO strategy by optimizing the image. Make your top targeted keyword the alt text and create a title that is unique, but stays applicable to the image. The featured image of this article has a unique title and the alt-text of what this post is about.
Optimizing the alt tags gives Google another indication of what your page is about. The alt tag should be used to describe what's on the image, so we're back to relevance again. It won't make sense to have a picture of a Hummingbird with the alt tag "panda."
Here's the value of the alt tag. Think about when the image won't load, what will the user see? The alt tag. Don't stuff your keywords into alt tags. Make sure they fit with the image and make the picture relevant.
As Yoast says, "The image should reflect the topic of the post, or have illustrative purposes within the article, of course."
Images play a crucial role in conversions. For SEO purposes, make sure they're scaled correctly. The larger the image, the longer your page will take to load. Scale the image appropriately and make sure it shows in the smallest possible size.
We're living in a visual world, and while content is the most important, make sure your images are capturing attention, as well.
Mobile ResponsiveFor your page to be found relevant and your on-page SEO to improve, your website needs to be mobile-friendly and responsive in 2016 and beyond. Responsive websites provide the same experience with your brand no matter what device they're using.
There are multiple benefits to making your website responsive and appeal to mobile users. You'll see a positive ranking signal thanks to the 2015 Mobile Algorithm Update that continues its aim to provide the best results.
Over 50% of users are spending their time browsing and searching on mobile devices over desktops. Use the Mobile-Friendly Test Tool to understand how a Googlebot is viewing your page.
To continue to provide users with the fastest and best experience, Google started showing Accelerated Mobile Pages (AMP) in the search results. Mainly beneficial for news outlets and articles, these pages load instantly and are easily identified with a lightning bolt symbol. The faster the load time, the more appealing it is for mobile users. You can learn all about AMP and its impact on your SEO in this article by Search Engine Journal staff member Anna Crowe.
Remember that when users access your website or blog, chances are they'll be on their mobile device. You can check to ensure your website is mobile friendly through Google's test tool. If your site is not mobile-friendly, Google will outline what you can do to fix the issue.
You'll satisfy your customers with its functionality, making your website more relevant.
Site SpeedIn today's technology age, speed is essential. We don't want to wait. If a page isn't loading right away, we find another website that will. Are you helping or hurting your user's experience?
Nearly half of all mobile users will leave a site if it doesn't load within 3 seconds. Backlinko.com found that fast-loading websites are significantly more likely to rank in Google.
Keeping visitors happy increases your conversion rate. According to an info graphic from Kissmetrics, 58% of mobile users expect your mobile site to load as fast, if not faster, than the experience seen on a desktop.
Optimize the site and take care of underlying factors that will shed some seconds off the page load time. Look at your site and see if there is anything slowing down the speed.
- Leverage Browser Caching
- Optimize Plugins & Images
- Use GZIP Compression
- Switch to Faster Hosting
- Clean Up HTML & CSS Coding
- Eliminate Ads
- Minimize Redirects
There are tools you can use to ensure the performance of your site is up to your—and your visitors—standards. If you have a Google Analytics account, you can look at your site speed under the "Behavior" tab in the left sidebar.
Other tools that provide performance tips and feedback on page speed, along with suggested fixes, include:
- Page Speed Insights
- GTMetrix
- Pingdom Website Speed Test
- Mobile Website Speed Testing Tool
The Perfectly Optimized PageFrom the top down, make the use of your website seamless. From the appearance of the page to the backend technical aspects to the optimized meta information, the perfectly optimized page incorporates all aspects.
Digital marketing is about communicating with your audience. Guiding them to make a decision while educating yourself on what aspects are benefiting your search presence. It boils down to this:
- Relevance
- Quality Content
- Properly Written Meta Tags
- Links
- Marked Up Structured Data
That goes into the technical side of SEO, away from the techniques and optimization strategies included on the page.
When everything is in place, look into your Google Analytics and Google Search Console (Webmaster Tools) to see how your site is performing.
As search engines cache and crawl your page, are they running into any crawl errors? This could hinder your performance. Crawl errors include broken links, dynamic pages, 404s, errors in the robots.txt files, sitemap errors, and more.
Using some of the SEO tools and resources I have outlined in SEJ's Beginners Guide to SEO, you can test the performance of the site and see if you have any crawl errors. This means that some pages are not accessed easily by the search engine bots. Google lets you address and update the health of your entire site.
Your goal is to generate conversions. Implementing these on-page SEO tactics will set a strong foundation that informs Google and entices your users.
The perfectly optimized page creates a memorable user experience and strengthens your brand.
It will increase traffic, improve your search engine rankings for the most relevant keywords to your business, and drive leads.


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If you have a small dog -- and they don't come much smaller than Chihuahuas -- there's a chance he could suffer from slipped kneecaps at some point. Formally known as patellar luxation, a slipped kneecap can so seriously affect a dog that it requires surgery to correct the problem. Mildly affected Chihuahuas are predisposed to arthritis.
Based on health tests submitted by breeders and owners to the Orthopedic Foundation for Animals from 1974 to 2009, the Chihuahua ranks 22nd of 93 breeds in the OFA's database for patellar luxation, according to the Purina Pro Club Chihuahua newsletter. Overall, 5.5 percent of Chis are affected with some degree of patellar luxation, overwhelming of a genetic rather than traumatic origin. While that might not sound like a lot, it's a fairly high instance for a genetic disease. The actual figure might be higher: Data submitters are more likely to be conscientious owners and breeders, the ones least likely to breed dogs with known hereditary issues.
Patellar Luxation
At the front of your dog's knee, the patella bone rests in a groove in the end of the thigh bone on the hind legs. This allows the kneecap to move up and down when the knee, or stifle, bends. When the patella luxates, the kneecap falls out of the groove, generally on the inside. That cause a dog's leg to lock up. In mild cases, the patella pops back into the groove, but in more serious cases and as time goes on, that doesn't happen. In half of all cases, both knees are affected.
Symptoms of luxating patellas in a Chihuahua generally appear by the time the dog is 2 years old. Past that age, you're unlikely to have a problem. Your little guy might hold a hind leg up when running, possibly yelping in pain. If you see your dog frequently extending a rear limb, he could be trying to get his knee back in place. As the condition gets worse, your dog seems lame most of the time. Puppies suffering from patellar luxation appear bowlegged in the back; the condition becomes more extreme as they age.
Severity of luxating patellas is graded on a scale from 1 to 4. Grade 1 luxation signifies a mild condition that pops into place on its own; grade 4 luxation indicates a kneecap outside the groove that can't be manually put back. Generally, dogs with luxation of grade 2 or higher are considered surgical candidates. During surgery, the groove is deepened so the patella won't slip out. If your dog's legs have bowed, the surgeon will correct the condition by cutting the bone to change alignment, a procedure known as osteotomy. After surgery, your dog's activities will be restricted for a while, but he should be back to normal within three months.
Since a genetic factor is linked to Chihuahuas with patellar luxation, the Chihuahua Club of America encourages breeders to test for the disorder. If you're purchasing a Chi, ask the breeder about the parents' health history, including information about kneecaps. Don't breed a dog with a high grade of patellar luxation; breeding those with mild luxation is controversial but not uncommon. If you do breed a Chi with low-grade luxation, pair the dog with one with patella issues.
Photo Credits
- Photos.com/Photos.com/Getty Images

subset: commoncrawl


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What: A-A' Octoberfest Themed-Trail
Where: Stammtisch 401 NE 28th Avenue
When: Pack dons lederhosen and dirndl at 6:30, hares begrudgingly grab their flour bags at 7:00. Pack attempts to follow their marks shortly after that
Why: Because Slut has been hashing for 10 years (and 10 Dix was named on 10-10-10 so she seemed like a fitting co-hare) Also, because it looks like it might actually be nice out (and if that changes, blame the RAs)
Bring: $5 hash cash, headlamps, chalk, lederhosen, dirndl, sacrificial virgins for the hares (10 Dix likes beards, fyi), visitors, backsliders, new shoes, beer steins, weiner dogs, willingness to do the chicken dance, Map of Mount Tabor, a thirst for beer and apple pie Jell-o shots, and possible other tasty treats.
Invitation from Google Calendar
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Notification: PH4 #813 Slut Machine's 10th Analversery @ Wed Oct 12, 2016 6:30pm - 10pm (PH4 Hash Calendar)
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I find it amusing that our two stalwart Democrat former city council members, who were, and are, such important public assets could not rustle up enough friends(?) or others to petition onto the ballot for County Commissioner. Gentlemen, remember the words of Abraham Lincoln which ends with;....but you cannot fool all of the people all of the time.
Ray, I understand there is a position open for a Bessemer Neighborhood Watch Block Captain. The perks aren't so great but you can still fool yourself into thinking you are important to us.
Larry, since spending other peoples money is your forte, you may be out of luck. The gravy train just ran out of gravy.
At least Vera had the common sense to lie low knowing full well that the 8X10 photos of her screwing the good people of Pueblo ended her political career.


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Create a remarkable taxidermy display from your European mount with a camo classic European mount plaque from Whitetail Woodcrafters. This taxidermy plaque is handcrafted in our shop and hydro dipped with a detailed camo pattern that will last forever. Our European taxidermy mounting plaques come as a 3 piece set with a wooden base, stem, and plaque. These pieces easily assemble with the provided screws and the mounting plaque can be oriented to either hang on the wall or sit on a table top. There is a heavy duty metal hanger on the back and also rubber feet for easy installation.
It is easy to take advantage of our free personalization by choosing your camo pattern from our list of options above. Then, enter the text you would like to have engraved on your plaque. You may enter up to 3 lines of text and can choose your favorite font from our selectable fonts. We will chose the font color that will be most visible on the camo pattern you have selected. After your order is placed, we will send you a proof of your engraving design for your approval. Skull not included.
Dimensions of the classic taxidermy European mount plaque are 10" x 18" x 0.75".


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For a number of years, degree candidates of the GTF have gone to Oxford and Rome to pursue courses, seminars, and workshops relevant and applicable to their graduate studies. In the spring of 1994, the relationships between the Graduate Theological Foundation and Oxford and Rome were elevated to a new and higher level of cooperation. This new relationship between the various programs of these separate and fully independent institutions came into being by virtue of a series of mutual agreements. These agreements are with the University of Oxford Theology Summer School and the GTF as well as between the Centro Pro Unione in Rome and the GTF. The Graduate Theological Foundation degree candidates may take their residency requirements in Oxford or a portion in Rome. This relationship has been created for the purpose of sharing mutual programmatic interests in the areas of ministry education and ecumenical dialogue. This relationship exists to nurture and share interests and activities which specialize in pastoral and theological education for ministry professionals, but it does not imply joint credentialing or infringement upon institutional autonomies as the GTF is the degree granting institution.
University of Oxford Theology Summer School
Oxford, England


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In Chris Mullin's first season as coach at St. John's, tip-off times were usually appointments for embarrassment.
The Red Storm failed to win double-digit games for the first time in 11 years. They amassed a school-record 16-game losing streak and finished with their worst record in the Big East, ending with their second-worst win percentage in 86 years.
But on Tuesday night at Carnesecca Arena, Mullin's team hit a new low.
St. John's suffered its fifth straight defeat and worst humiliation of the past two regular seasons with a 79-72 loss to lowly Delaware State, which had lost five straight games and had registered its only other win of the season against a Division III team.
In a game St. John's expected to easily snap its losing streak — a la back-to-back season-opening blowout wins over Bethune-Cookman and Binghamton — the Red Storm (2-5) led for just 46 seconds, giving the Hornets their first non-conference win against a Division I team in 21 tries, their first such win since Dec. 17, 2014, when they defeated St. Francis Brooklyn.
Facing the 11th-worst team in the country — according to the advanced analytics site, Kenpom.com — guard Federico Mussini admitted St. John's looked past the Hornets after waging competitive battles against Michigan State and VCU over the weekend.
"I think that was our problem," Mussini said. "When we play big teams, everybody is high and everybody is ready from the beginning. So we've just got to respect everybody.
"This really hurts us because we talked about it. We made sure we were going to come out tough and play hard, but we didn't. We have to work on that."
St. John's had the edge at every position, holding superior size and speed, but the more talented team opted against using its inherent advantages, opting to spend most of the evening on the perimeter.
With Delaware State playing zone defense all night, the Red Storm attempted a 3-pointer on 16 of their first 21 field goals and hit just 32 percent of their season-high 37 attempts. They didn't get to the free-throw line even once in the second half.
"Some shots we were just rushing them," said Bashir Ahmed, who led St. John's with 19 points. "I guess we thought we had open looks, but some of the shots we took weren't good shots. We have to do better moving the ball around and being more patient and finding the right shots."
Meanwhile, the Hornets were patient and aggressive, attacking St. John's lethargic defense to shoot 64 percent from the field and take a 38-34 halftime lead. Behind Devin Morgan's 26 points, Delaware State led by as much as 15, prompting boos from the Queens crowd in the second half.
"Our defense was horrible, one-on-one and as a team," Mullin said. "I thought we lost trust in each other."
In the final minutes, Delaware State committed multiple turnovers and appeared headed for a meltdown, with its lead trimmed to six with less than three minutes remaining, but the Red Storm's shooting struggles cemented what seemed impossible.
Even after last season, the worst hadn't been seen yet.
"We didn't put enough energy in," Mussini said. "We talked a lot about it this week after four losses and we just got to put in more energy in and be more hungry when we go out there."


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The word 'moderation' is one which is very commonly used amongst many 'health' enthusiasts. I for one am a big believer that a balanced diet with a degree of 'cheat' food is acceptable and won't hinder your gains too much. For more information on making your junk food work for you instead of against you, Your '1 STOP Guide' To Cheat Food! However, there is another side to moderation and that is the dark side. To a degree, there is a level of flexibility with the term 'moderation' and many people push way too far beyond the boundaries.
Sugar is one of the most abused ingredients today because it tastes so good. People tend to forget where sugar is hiding and as a result really struggle. Today we see record numbers of people suffering from many illnesses due to the high level of sugar they take on board, and these people would be surprised where some of this sugar actually came from! Here are 3 of the most common places sugar features in your diet without you realising it!
Tea and Coffee!
Hands up for those who take sugar in their tea or coffee? ME!!! Well I used to until I realised what damage it was actually doing to my results. Having a teaspoon of sugar seems very modest and you would hardly think having a few throughout the day would be the difference between a 6 pack or not! On it's own probably not, but what many people forget is that the sugar in their hot beverage will spike insulin levels, resulting in any fat burning coming to a grinding halt!
Don't kid yourself that the sugar you add to your tea, coffee or cereal isn't holding you back because it is! Over a course of a week you could potentially be taking in hundreds of grams of sugar carbohydrates.
So what is the solution?
STEVIA! Stevia is a natural occurring herb originally from South America as well as Asia. Not only does it have a near zero calorie count, it is also a completely natural ingredient which is actually a lot sweeter than sugar! Personally I prefer this to something like an artificial sweetener which contains Aspartame due to the health issues which Aspartame has been shown to potentially cause.
MANUKA HONEY! For your cereal, try a table spoon of manuka honey to replace sugar. Not only will it replace the sweet taste, it will also add a lovely caramel texture as well providing you with MANY health benefits!
Powder Flavourings
Minced beef tastes great to me alone yet apparently I am a bit of a freak!!! So when people shop for sachets of powders to add flavour to their meat you would think this wouldn't be a problem. Wrong! Just a few weeks back, I was following my partner around Tesco feeling sorry for myself (we had just trained legs!) when she asked if this chilli con carne sachet was OK. Sure I thought, but luckily I checked because there was 25g of sugar in this sachet!!!! 25g of sugar!!!!! This is such an unsuspecting product, yet it is one of the worst I have seen, so you need to be very wary of flavourings and their sugar content.
So what is the solution?
VEGETABLES! Get chopping, using tomatoes, peppers, red onions, sweet corn, kidney beans and mushrooms to add guilt free flavour and texture. For sure there must be some low sugar sachets of chilli con carne about but I couldn't find any which were genuinely 'low'!
Fruit Squash
Seriously, I nearly had a heart attack when I glanced at the sugar carbohydrate contents of a regular bottle of squash. Drinking 4-6 litres of plain water for some people can be a real drag, I can handle it because I am a machine (joke), but I do respect many can't! Therefore squash seems a great option, it is 'healthy' because it contains fruit right? Hell no! If you drank just 5 glasses of squash a day you would be smashing your fat burning capabilities into miniscule pieces!
There are low sugar options I know and they are considerably better, however, they do still contain sugar and over the course of a day you could still easily rack up 20-30g of extra sugar which isn't great. To add to this, options which are very low often contain Aspartame and I certainly want no part in promoting anything which contains this.
So what is the solution?
FRESHLY SQUEEZED! Get half a lemon and squeeze it into a chilled glass of water. This adds a subtle yet very refreshing flavour yet you avoid excess levels of sugar. In fact, lemon is known for its ability to promote fat loss and is used by a lot of elite athletes for this very purpose!
To conclude we have busted 3 of the top offending products which you wouldn't have necessarily thought would be sugar rich! Tea and coffee is a bit of an obvious one, but so many people don't realise how much of a negative effect it can have on their waistline!


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The energy from waste market is growing – and so is the infrastructure to handle it
Energy from waste (EFW) is a process that sees residual waste which cannot be reused or recycled turned into a useable form of energy. This can include electricity, heat and transport fuels, and can be done in a range of ways. However, as James Maiden explains, it is a market that is set to develop in innovative ways.
The landfill targets of the 1990s heralded a fresh dynamic in our relationship with waste. Almost overnight, recycling rates dramatically increased, while a new generation of EFW plants came on stream to meet the legislative requirements for ensuring we did not simply view waste as a something to fill a hole with.
Waste became a commodity, something to be traded, something that could be recycled or recovered and turned into energy.
A bright new future beckoned for recycling and EFW. However, while recycling via materials recycling facilities has progressed at a pace, developing our EFW capacity has been less triumphant – particularly in comparison to our European counterparts).
In short, our recovery activities are producing far more residual waste than our domestic EFW infrastructure can handle.
So, what do we do with this residue waste? Landfill is an unacceptable solution. There are, however, some ingenious logistical tactics that are finding a valuable home for this EFW feedstock fuel in the export market.
An increasing number of UK companies are looking towards the European market to maximise operational efficiencies and make the most of their waste. It is in this arena that Geminor has developed the use of 'dead leg' return journeys from sea freight operators, who are returning to their port of origin.
Previously, return journeys would be virtually freightless, aside from using seawater to act as ballast. However, seawater is now being part-replaced by baled refined residual waste (among other cargo), which is then sent to EFW facilities that are most in need of feedstock.
Where companies like Geminor distinguish themselves is through understanding European logistics, and the various port fees and licences, to utilise empty return journeys and then the relationship with continental state-of-the-art EFW plants that need feedstock to meet demand.
By sending waste to where it's needed most, recovery facilities can be run at full capacity – ensuring the greatest possible efficiencies and maximising energy generated.
This now is a rapidly growing market that is helping the UK manage the residual waste it cannot process. It acts as a balancing device, while the UK market gears up its own EFW capacity, and it's a market set to grow.
The export of refuse-derived fuel has grown from 9,000 tonnes in 2010 to 2,374,000 tonnes in 2014. In 2015, this reached 2,822,708 tonnes, and 2016 figures are 3,212,970 tonnes. In 2016, the Geminor Group itself handled a total of nearly 1,200,000 million tonnes of waste fuels.
In the UK, there remains political uncertainty at the pace of expansion for EFW incineration plants. The arguments are somewhat contradictory, with the UK remaining a net importer of energy, yet we have a surplus of waste that can be turned into energy that is being exported.
Waste directives which encourage disposal closest to source, and not necessarily through the most carbon reductive manner, also potentially muddy the political situation.
The UK is in the process of building a strong EFW infrastructure. However, while the UK continues to address these issues, the market will be increasingly reliant on European exports.
Indeed, with seasonality impacting on demand for heat, there will always be a demand for the export market and smart logistics companies that can utilise waste in a manner that is environmentally and financially beneficial.


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Best slow cooker for everyday lifeSlow Cookers Guide 0 Comments
Crock-Pot is the name used to refer to all kinds of crock pot, especially Slow-cooker pots. Do not confuse Slow-cooker with Slow Food. While the former is a cooking technique, subject of this post, the second term refers to a movement that emerged in the late 80's with the aim of enhancing food. It is a movement in clear opposition to Fast food. It is very easy to find the best crock pot nowadays; after all there are thousands of options on the web today. You will be able to use the best crock pot while spending less than what you imagine, getting all those delicious meals ready in no time.
What is the best crock pot
Slow-cooker, or the act of cooking food slowly is not new. For many years already cooked beans in iron pots over the fire for several to several hours. But in 1971 came the Crock-Pot, a name that became synonymous with this type of pan. It was an electric cooker with ceramic container inside. She gained a lot of popularity for a simple need of time: time. You can have fun with the best small slow cooker!
The women were entering the labor market intensely and could no longer spend several hours preparing family meals. With the Crock-Pot housewife and now working, chopped and put all the ingredients in the pot before you leave for work and when he returned he had a hot and tasty meal to serve.
Te best small slow cooker today
Today cooker (Crock-Pot) is used more because of the benefits of slow cooking; for lack of time came the frozen meals widespread from the 90s. Cook slowly in a Crock-Pot can add much flavor to food, and transform the collagen of meat in gelatine, which makes them extremely soft. Most pots on the market are very simple and easy to use. Basically you choose between two or three cooking options (more or less slow). You can have at home best small slow cooker and have this model … Read the rest...


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MP3 Brian Joseph - Somewhere It's True
Komplettes MP3 Album von Brian Joseph
Kurz-Beschreibung von CDbaby: Acoustic, Jazzy, Folk-Pop with a conscience. David Wilcox meets Paul Simon meets Mose Allison.
Käufer, die sich für (David Wilcox Paul Simon Randy Newman) interessieren sollten sich dieses Album anhören.
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Here's what people are saying about "Somewhere It's True"...
There is a startling completeness in Brian Joseph's songwriting. His elegant acoustic guitar fingerstylings, warm, velvety vocal phrasing, melodic ear, and knack for gracefully weaving wit, sensitivity, and insight into his lyrics, converge to yield a rich, fresh, fully formed musical document. The fact that it's Joseph's debut release is downright scary.
Joseph took up piano at age five, followed by clarinet, bassoon, and singing. In high school he picked up guitar, inspired by Paul Simon, Joni Mitchell, James Taylor, Joan Baez, and the setting of the Colorado Rockies, where he spent his teens. The jazz of Miles Davis, Charlie Parker and Art Tatum further widened his musical palette. In college, Joseph majored in acting, and after earning his degree from CalArts in 1992, launched a successful acting career that led to several awards, including a Shellie in 1998 for Best Supporting Actor. His theater background has helped him hone his stage presence and charm audiences as a performing songwriter.
Somewhere It's True finds Joseph fanning his refined songwriting talents across stylistic boundaries, blending fingerstyle folk with jazzy chord voicings, and navigating his songs with an intuitive ear for pop melody. "Strawberry Smoothie" sways with a pensive playfulness as Joseph finds another way to drown his sorrows. On the spare, moving ballad, "My Father's Son," Joseph's fluid, mellow fingering gently cradles his voice. "Nottingham" has a deceptively sweet, Randy Newmanesque bite. "Slam Dunk" swings with jazzy sass and sexy dynamics, finding a seedy nightclub groove cut by acoustic bass, Reuben Maness's piano, brush-on-snare texture, and Joseph's slinky vocals. "Western Sky" is a shimmering folk yearning for a reunion with one's love with pure vocal harmonies that would make Art Garfunkel nod approvingly. The whole way, Joseph evades cliches and proves himself to be a fresh new voice hopefully with many albums ahead of him.
-Taylor Guitars
Somewhere it's...the debut album of American actor and singer-songwriter Brian Joseph. Brian calls folkies like Joni Mitchell and Paul Simon, as well as jazz musicians like Miles Davis and Charlie Parker as his influences. And this sets the tone, blending folk and blues with jazz and pop. The sound is casual and easy going, the opening track "Campfire" could be Top-Ten-able. Brian's warm, soul comforting voice and his lyrical fingerstyle guitar touches all strings of human emotions. Some of the tracks are cautiously arranged with backing piano, bass and drums. However, Brian's strongest moments are when he's left all alone...true!
-Walkin' T:-)m,Folkworld
`Brian Joseph - Somewhere It's True` Acoustic picker with a penchant for jazz flavoured melodies. Some are so seductively soft and dreamlike that it is hard resist that drifting sensation. Worth investigating.
-Folk Roots
Intricate arrangements and the rare ability to move the booty without sounding so...um...white, propel this major dude to the top of the list of New Folk debutantes. A textured, sexy voice and startling agility with words are just the beginning. Well-placed overdubs uncover an ultra-modern, hip sensibility and a sharp sense of humor. He even employs the Paul Simon Rite of African Backing Vocals. You can almost smell the approach of big money.
- Mike M., https://www.tradebit.com
Locals know Brian Joseph best as an actor who most frequently appears in Center Repertory Company productions in Walnut Creek. But before long, Joseph will have a legion of fans who will know him more for his music than his acting. Joseph's first CD has just been released and proves that this talented actor is an equally talented singer/songwriter.
A folk singer heavily influenced by pop music, Joseph writes sweet, often funny, songs about small moments with big meaning.
In "Campfire," this 10-song set's opener, Joseph sings about what he calls "love at first converstion." He falls for a girl who shares his affection for the Beatles, Gabriel Garcia Marquez and "Truly, Madly, Deeply."
Or in "Slam Dunk," a jazzy romp featuring Reuben Maness on piano, the singer muses on learning Portuguese and the meaning of life with the following conclusion: "Six pack of one, half dozen of the other."
Producer Joe Rajeski wisely keeps the focus on Joseph's warm, amiable vocals and guitar playing. But the singer does get some fine support from Devin Hoff on bass, Derrek C. Phillips on percussion and Sue Hunter-Cutrona on back-up vocals.
Joseph's theatrical backround comes shining through on "Double Act" with references to "Waiting for Godot" and on "World With No Art," a strong candidate for the National Endowment for the Arts theme song should that embattled institution survive.
A troubador in the classic sense, Joseph is an actor, singer and songwriter of the first order. This auspicious debut bodes well for future projects - perhaps a stage musical based on the life of James Taylor?
-Chad Jones, The Oakland Tribune
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Advocacy is the back bone of the PTA. The links below are designed to help child advocates speak up for the health and wellbeing of all children. Use this resource for everything from writing your legislators to scheduling Capitol Hill visits—even to reach out to the media.
How to Lobby the PTA Way
A series of video clips to aid in your advocacy efforts.
How a Bill Becomes a Law
From introduction to committee to being signed into law by the President, learn how a bill becomes a law.
Federal Appropriations and Budget Process
Learn the process of how Congress funds important education and health programs
Corresponding with Members of Congress
Learn strategies to effectively communicate with members of Congress via letters, e-mails, and phone calls.
Hosting Site Visits for Members of Congress
Provides tips on how to successfully host a site visit for members of Congress at your school.
Conducting Visits with Members of Congress
Learn how to schedule, plan, and conduct a visit with a member of Congress or their staff in their district or Washington offices.
Where Social Media and PTA Advocacy Collide
Details how to successfully utilize social media in your PTA's advocacy efforts.
Working with the Media
Op-eds, press releases, and PSAs: learn what 's newsworthy and how to effectively get your message out
Preparing Testimony
Learn how to effectively write and deliver testimony.
Advocacy Strategy Chart
This chart helps PTA advocates plan their strategies for effecting change.
Advocate With PTA
A brochure that briefly describes PTA's advocacy history, resources and ideas for activism. Distribute to members, the community, partners or potential members.


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One of the most appreciated aspects of Italian culture is Italian cuisine, which is, without exaggeration, succulently scrumptious. Dining out in Italy is truly the gastronomist's and epicurean's opportunity to gorge and indulge in the haute couture of fine cuisine and delicate tastes.
But Italian cuisine is not just a pastiche of pasta and pizza; it is a creative collection of regional dishes that are characterized by various European and Mediterranean and Middle Eastern influences. The secret to the freshness of Italian food is the culinary tradition's emphasis on fresh, locally grown, seasonal produce.
The unification of Italy diffused many popular dishes throughout Italy and abroad, however, regions remain fiercely loyal to their locally produced specialties. To truly taste Italian culture, you must venture off the beaten path and sample regional, local cooking, which is, in essence, authentic Italian cooking.
As someone of Italian heritage, here is some practical information about dining establishments in Italy, and some tips to help you pay your bill after you have polished off your pizza.
A traditional and formal Italian meal can continue for hours and consists of an antipasto (appetizer), sometimes served with an aperitivo (aperitif drink), followed by a primo piatto, generally a pasta, risotto or soup course, followed by a secondo piatto, a heartier meat or fish course. The second course is generally served with a contorno (side dish) and/or a salad, which is eaten with the main course, or directly afterwards. The dolce (dessert) and fruit selection with cheeses follow the salad. The caffe (coffee), and digestivo (digestive drink) conclude the meal.
However, do not feel pressured to follow the traditional multi-course meal, which is becoming rarer nowadays. Although the food choices on the menu are presented in this order, simply order whatever you feel comfortable eating.
Depending on the dining experience you crave (and how hungry you are!), there are many different dining establishments in Italy.
Restaurants are found all over Italy, and vary in ambiance. They may be upscale and elegant or low-key and causal. Most offer popular selections and regional specialties, and tend to be slightly more expensive than family run establishments. Many offer a menu turistico(tourist menu), that combines a complete meal into one fixed price.


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Addressing Prescription Opioid Abuse, Starting with Efforts to Prevent Overdose Deaths
The rise of prescription opioid abuse during the last decade has produced a significant increase in deaths from opioid overdose. Methadone, with 4 million prescriptions written for pain in 2009, has now joined oxycodone, hydrocodone, fentanyl, and morphine as the primary agents.
Overdoses of prescription opioids have also changed the U.S. landscape for poisonings. In the last 3 decades medication contributions to poisoning rates have risen from 55% (1980) to 90% (2004 and 2008), with over 40% of medication related poisonings stemming from prescription opioids.
Recently, much was made by the media when vehicle traffic deaths were exceeded by drug overdose deaths (Figure 1 below), the impetus for this dramatic shift being the rise of prescription opioid abuse (Figure 2 below). In addition to the majority of deaths occurring in 45 to 54 year olds, increases have also occurred in children/ adolescents and the elderly.
Sun Poisoning
Sun poisoning doesn't really mean you've been poisoned. It is often the term used for a severe case of sunburn. This is a burn from ultraviolet (UV) radiation that inflames your skin. Sun poisoning can also refer to other reactions. Two examples are polymorphous light eruption and solar urticaria.
Signs and Symptoms of Sun Poisoning
Within just 15 minutes of being in the sun, you can become sunburned, but you might not know it right away. The redness and discomfort might show up a few hours later. You can become severely sunburned if you stay in the sun a long time and don't wear protection. You are at greater risk if you have light skin and fair hair.
Severe sunburn or sun poisoning can cause symptoms such as:
- Skin redness and blistering
- Pain and tingling
- Swelling
- Headache
- Fever and chills
- Nausea
- Dizziness
- Dehydration
Other Types of Sun Poisoning
Sun poisoning may also refer to two types of reactions to sunlight. The cause is unclear, although the immune system is believed to play a role. This may occur after exposure to certain drugs or chemicals or as part of a systemic disease. But sometimes the cause is unknown.
Polymorphous light eruption (PMLE). At least one in 10 Americans is affected by PMLE, a reaction that does not appear to be linked to drugs or diseases. More common in women than in men and beginning at any age, PMLE occurs in people who are susceptible and are exposed to intense sunlight that they are not used to. For example, people living in northern climates could experience this if taking a winter vacation in a tropical climate.
In some cases, this reaction gets better each year, but some people have reactions that become more extensive without treatment. How much sunlight individuals can tolerate varies from person to person.
Symptoms are a severe skin rash, usually appearing within 30 minutes to several hours of going out in the sun. The rash may be itchy and have these characteristics:
- Small bumps all over the body
- Dense clumps of bumps
- Hives, usually on the arms, lower legs, and chest
A hereditary form of PMLE occurs in Native Americans. It can last from spring until fall. Symptoms at first include redness, burning, and itching, which usually last two or three days, but can persist for weeks.
Other symptoms may begin within a few hours of sun exposure but go away within hours.
They include:
- Fatigue
- Chills
- Headache
- Nausea
- Solar urticaria. Symptoms may develop within minutes of exposure to sun. If large areas of skin are involved, symptoms may include:
- Itchiness
- Redness
- Raised areas on the skin (wheals) or blisters
- Wheezing
- Dizziness
- Loss of consciousness
- Although the blisters usually go away within hours, you may experience the reaction off and on throughout the years.
Treating Sun Poisoning
For severe sunburn, these simple remedies usually do the trick:
- Get out of the sun.
- Take a cool (not cold) shower or bath or apply cool compresses.
- Drink extra fluids for a few days.
- Take ibuprofen or acetaminophen to relieve pain.
- Use aloe gel or another moisturizer.
- Completely cover sunburned areas when going outside.
Seek immediate medical care for these symptoms:
- A sunburn that forms blisters, covers a large area, or is very painful
- Facial swelling
- Fever and chills
- Upset stomach
- Headache, confusion, or faintness
- Signs of dehydration
Treatment for PMLE depends on its severity. Other than staying out of the sun and protecting yourself when you are, you may not need treatment. The rash can clear by itself within seven to 10 days. For solar urticaria, antihistamines are effective in some cases.
Other treatment or prevention for either type of reaction may include:
- Topical corticosteroids
- Sunscreen with both ultraviolet B (UVB) and ultraviolet A (UVA) protection
- Phototherapy with psoralen UV light (PUVA) to desensitize skin to UV light
- Low-dose antimalarials (for PMLE)
If you are on medications, check with your doctor to see if any might be making your skin more sensitive to sunlight. Here are examples of drugs that might do that:
- Acne medications
- Antibiotics
- Antidepressants
- Diuretics
- Heart drugs
- Birth control pills
- Topical antibacterials, fragrances, or antifungals
Preventing Sun Poisoning
Don't forget the basics of sun safety. Apply sunscreen with a Sun Protection Factor (SPF) of at least 30 to all exposed areas of skin. Make sure it protects against both UVA and UVB rays. Do this15 to 30 minutes before going out in the sun and reapply about every two hours.
Limit exposure during the hottest hours of the day — between 10 a.m. and 4 p.m. And remember that water, snow, and sand can intensify damaging rays of the sun. Finally, make sunglasses, a hat, and protective clothing standard sun gear.
Daily Aspirin: Worth the Risk?
Study Finds Higher-Than-Expected Bleeding Risk in Daily Aspirin Users
Millions of people take aspirin every day to lower their heart attack and stroke risk, but new research may change some of that thinking.
Daily aspirin use was associated with a higher-than-expected increase in the risk for major bleeding in an Italian study published this week in the Journal of the American Medical Association.
The risk for serious bleeds was five times higher than has been reported in clinical trials of daily low-dose aspirin, says researcher Antonio Nicolucci, MD.
He noted that while daily aspirin therapy has been proven to lower the risk for a second heart attack or stroke in people who have already suffered one, the treatment's usefulness for preventing a first heart attack or stroke is not so clear.
"People with a moderate-to-high risk for having a major cardiovascular event probably benefit from aspirin therapy, but the risks may outweigh the benefits for people with a lower risk," Nicolucci tells WebMD.
Diabetes Linked to Bleeding Risk
Nicolucci and colleagues set out to examine how daily aspirin use affected the risk for major bleeds in people with and without diabetes.
To do this they followed close to 186,000 adults on daily low-dose aspirin therapy and the same number of people who did not take aspirin regularly for an average of about six years.
During the follow-up, about 2,500 people were hospitalized for bleeding in the brain and close to 4,500 were hospitalized for gastrointestinal bleeding.
The researchers were surprised to find that patients with diabetes had a 36% increased risk for these potentially life-threatening bleeding episodes even when they did not take aspirin. Aspirin use did not appear to influence this risk for people with diabetes one way or another.
Diabetes is a major risk factor for heart attack and stroke, and low-dose aspirin is recommended for most diabetic men over age 50 and diabetic women over 60 when other heart disease and stroke risk factors are present.
American Heart Association past president Robert Eckel, MD, says more study is needed to understand the impact of diabetes on bleeding risk.
"The finding that diabetes in and of itself conveys a risk for bleeding is a new one," he tells WebMD.
Statins May Lower Bleeding Risk
The study also suggested a protective role for cholesterol-lowering statin drugs against bleeding.
Taking statins was associated with a lower risk for both gastrointestinal and brain bleeding.
Nicolucci says the study's findings highlight the importance of considering an individual patient's cardiovascular and bleeding risk when aspirin therapy is being considered.
"Many things influence bleeding risk, including the use of anti-inflammatory pain drugs, other drugs, and even alcohol and smoking," he says.
Eckel, a professor of medicine, physiology, and biophysics at the University of Colorado in Denver, echoes the researcher's sentiments.
"We have known for some time that aspirin therapy is associated with a higher risk for bleeding," he says. "That is why it is so important for patients to understand their bleeding risk before starting treatment."
Avoiding Insomnia and Daytime Sleepiness
Nearly everyone has days when they feel sleepy. But for some people, excessive sleepiness actually gets in the way of daily work, childcare, and even leisure activities. This is known as hypersomnia, recurrent sleepiness that makes people want to nap repeatedly, even at work.
Not surprisingly, the problem of daytime sleepiness usually starts at night. Even missing just a few nights' sleep, or not getting enough uninterrupted sleep, can slow you down and sour your mood.
Poor sleep habits are often the cause of daytime sleepiness. Before you go through any more groggy and crabby days, try these 12 ways to improve nighttime sleep and avoid daytime sleepiness.
1. Avoid caffeine or energy drinks after noon
2. Get adequate nighttime sleep.
That may sound obvious, but many of us succumb to shaving an hour or two off our sleep time in the morning or at night to do other things. Most adults need seven to nine hours a night, and teenagers usually need a full nine hours. Block out eight or nine hours for sleep every night.
3. Keep distractions out of bed.
"Reserve your bed for sleep and sex," says Avelino Verceles, MD, assistant professor at the University of Maryland School of Medicine and director of the school's sleep medicine fellowship. "You shouldn't read, watch TV, play video games, or use laptop computers in bed." Don't do your bills or have heated discussions in bed either. They may leave you sleepless.
4. Set a consistent wake-up time.
People who have problem sleepiness are often advised to go to bed and get up at the same time every day, including on weekends. But randomly setting an ideal bedtime can lead to more frustration if you suffer from insomnia and already have trouble falling asleep, says Barry Krakow, MD, medical director of Maimonides Sleep Arts and Sciences Ltd. in Albuquerque, N.M., and author of Sound Sleep, Sound Mind: 7 Keys to Sleeping Through the Night.
Instead, Krakow suggests starting out by setting a wake-up time only. "Stick by that for the first few weeks or even months to establish a rhythm," he says. "That process of always getting up at the same time helps to anchor the circadian rhythm. And if you do that and have a bad night, you'll also to be sleepier the next bedtime."
5. Gradually move to an earlier bedtime.
Another approach to getting into a consistent schedule is to try going to bed 15 minutes earlier each night for four nights. Then stick with the last bedtime. Gradually adjusting your schedule like this usually works better than suddenly trying to go to sleep an hour earlier.
6. Set consistent, healthy mealtimes.
Regular mealtimes, not just regular sleep times, help regulate our circadian rhythms. Eating a healthy breakfast and lunch on time — rather than grabbing a doughnut and coffee in the morning or a late sandwich on the run — also prevents energy deficits during the day that will aggravate your sleepiness. Plan to finish eating meals two to three hours before bedtime.
7. Exercise.
Regular exercise (30 minutes a day on most days) offers multiple benefits for sleep. Exercise, especially aerobic exercise, generally makes it easier to fall asleep and sleep more soundly.
Exercise also gives you more daytime energy and keeps your thinking sharp. And if you exercise outside in daylight, you get still more benefits. Sleep experts recommend 30 minutes of exposure to sunlight a day because daylight helps regulate our sleep patterns. Avoid exercising within three hours of bedtime.
8. De-clutter your schedule.
"If you don't think you can allow seven or eight hours for sleep, then you need to look at your schedule and make some adjustments," says Verceles. "Move some activities from nighttime to early evening or from early to late morning." Try to eliminate tasks that aren't really important. Getting enough sleep at night will help you function better during your remaining activities.
9. Don't go to bed until you're sleepy.
If you go to bed when you're just tired, you probably won't be able to fall asleep, Krakow says. "Distinguish between the feeling of sleepiness and being tired. Get into bed when you're sleepy — eyes droopy, you're drowsy, you feel like you're nodding off. It's a very different kind of feeling."
10. Don't nap late in the day.
Late afternoon napping can make daytime sleepiness worse if because it can interfere with nighttime sleep.
11. Create a relaxing bedtime ritual.
A relaxation routine before bedtime can help you separate from the day — especially from activities that are over-stimulating or stressful, making it difficult to sleep. Try meditation, soaking in a hot bath, listening to soothing music, or reading a book. A cup of herbal tea or warm milk can also be soothing, but skip those if they cause you to wake at night to go to the bathroom.
12. Avoid "nightcaps."
People often think that alcohol helps sleep, but it actually robs you of deep sleep, which is essential for feeling well rested. When the effects of alcohol wear off during the night, you'll probably be wide awake again.
13. Talk to your doctor about having a sleep study.
Daytime sleepiness can be caused by sleep disorders. If you are excessively sleepy consistently during the day even when you sleep well or if you fall asleep without warning during daily activities, you may have a sleep disorder such as narcolepsy or sleep apnea, a breathing problem that occurs during sleep. According to Krakow, undiagnosed and untreated sleep disorders are probably the greatest cause of daytime fatigue and sleepiness.
Problem sleepiness can also be caused by certain illnesses and medications. And mental conditions such as depression, post traumatic stress disorder, and anxiety are very commonly linked to sleep problems.
A sleep specialist can design a treatment program for you that treats the underlying sleep disorder and helps you develop better sleep habits and attitudes though cognitive behavioral therapy. Sometimes it takes a combination of medication and behavioral therapy to eliminate daytime sleepiness, but it can be done.
Reviewed on January 19, 2010
© 2010 WebMD, LLC. All rights reserved.
Love Your Heart
Being smoke-free is important to heart health. This Valentine's Day, give a special gift to yourself or someone you love. Quit smoking or encourage your loved ones to quit. Now's the perfect time!
February is filled with heart-clad images celebrating Valentine's Day. Although the history and evolution of Valentine's Day are attributed to a number of different legends, what is certain is that February 14 is associated with love, care, and the heart. Nearly 50 years ago, February was designated as American Heart Month, which has further cemented the heart as an ever-present symbol during this month. This national observance raises awareness about the risks of heart disease and lifestyle changes that can reduce cardiovascular risks and promote healthy hearts. The Million Hearts™ Campaign, recently launched by the Department of Health and Human Services to prevent one million heart attacks and strokes over 5 years, is also keeping heart health in the forefront at this time.
Given that February is recognized as a time to celebrate love, caring, and heart health, what better time to improve your own heart health or encourage loved ones to improve theirs by quitting smoking? About 130,000 cardiovascular disease deaths per year in the United States are attributable to smoking. Also, approximately 26% of heart attacks and 12-19% of strokes are attributable to smoking. The Surgeon General has concluded that cigarette smoking greatly increases one's risk for heart disease. Being smoke-free and eliminating exposure to secondhand smoke is important to heart health.
Smoking and Heart Health
When you smoke or are exposed to secondhand smoke, cells that line your body's blood vessels react to the poisons in tobacco smoke almost immediately. Your heart rate and blood pressure go up. Your blood vessels grow narrower. Chemical changes caused by tobacco smoke also make blood more likely to clot. Clots can form and block blood flow to your heart.
Smoking is one cause of dangerous plaque buildup inside your arteries. Plaque clogs and narrows your arteries. This can trigger chest pain, weakness, heart attack, or stroke. Plaque can rupture and cause clots that block arteries. Completely blocked arteries can cause sudden death. Smoking is not the only cause of these problems, but it makes them much worse.
Secondhand Smoke and Heart Health
Tobacco smoke hurts anyone who breathes it. When you breathe secondhand smoke, platelets in your blood get sticky and may form clots, just like in a person who smokes. Research shows that even spending time in a smoky room could trigger a heart attack. There is no risk-free level of exposure to secondhand smoke. Even brief exposure can be harmful to your health, especially if you are at risk for heart disease.
Quitting Saves Lives
You have years of life to gain and love to give by quitting smoking. Your risk for heart attack drops sharply just 1 year after you quit smoking. In fact, even if you've already had a heart attack, you cut your risk of having another one by a third to a half if you quit smoking. And because secondhand smoke also affects others and can increase their risk for heart attack and death, quitting smoking can help protect your loved ones. Make an effort during this heartfelt holiday to stop smoking and/or to encourage your loved ones to stop smoking.
Support to Quit
For free quit support, call 1-800-QUIT-NOW (1-800-784-8669; TTY 1-800-332-8615). This service provides free support and advice from experienced counselors, a personalized quit plan, self-help materials, the latest information about cessation medications, and more.
Cessation services and resources are also available online atwww.smokefree.gov. These Web sites provide free, accurate, evidence-based information and professional assistance to help support the immediate and long-term needs of people trying to quit smoking.
Send a Smoke-Free Valentine
Millions of greeting cards are sent each year on and around Valentine's Day to express love and care. This year, use Valentine's Day to promote a smoke-free, healthy heart. Send one of the following e-cards to your loved ones who smoke.
Preventing Colds and the Flu is in your hands
Following the tips below can cut your flu risk in half.
Wash your hands often (5x a day can help)!)
- Use soap and water. Use a towel to turn off the faucet and open the door.
- If there's no water, use a hand sanitizer that contains alcohol.
Stop the spread of germs.
Cover your nose and mouth with a tissue when you cough or sneeze.
Disinfect solid surfaces at work and home often. (e.g. door knobs, TV remotes, etc.)
Don't touch your eyes, nose, and mouth.
Avoid close contact with people who have a cold or the flu.
Cold Versus Flu
What is the difference between a cold and the flu?
The flu and the common cold are both respiratory illnesses but they are caused by different viruses. Because these two types of illnesses have similar flu-like symptoms, it can be difficult to tell the difference between them based on symptoms alone. In general, the flu is worse than the common cold, and symptoms such as fever, body aches, extreme tiredness, and dry cough are more common and intense. Colds are usually milder than the flu. People with colds are more likely to have a runny or stuffy nose. Colds generally do not result in serious health problems, such as pneumonia, bacterial infections, or hospitalizations.
How can you tell the difference between a cold and the flu?
Because colds and flu share many symptoms, it can be difficult (or even impossible) to tell the difference between them based on symptoms alone. Special tests that usually must be done within the first few days of illness can be carried out, when needed to tell if a person has the flu.
What are the symptoms of the flu versus the symptoms of a cold?
Preventing seasonal flu: Get vaccinated
The single best way to prevent the flu is to get a flu vaccine each season. There are two types of flu vaccines:
- "Flu shots" — inactivated vaccines (containing killed virus) that are given with a needle. There are three flu shots being produced for the United States market now.
- The regular seasonal flu shot is "intramuscular" which means it is injected into muscle (usually in the upper arm). It has been used for decades and is approved for use in people 6 months of age and older, including healthy people, people with chronic medical conditions and pregnant women. Regular flu shots make up the bulk of the vaccine supply produced for the United States.
- A hi-dose vaccine for people 65 and older which also is intramuscular. This vaccine was first made available during the 2010-2011 season.
- An intradermal vaccine for people 18 to 64 years of age which is injected with a needle into the "dermis" or skin. This vaccine is being made available for the first time for the 2011-2012 season.
- The nasal-spray flu vaccine — a vaccine made with live, weakened flu viruses that is given as a nasal spray (sometimes called LAIV for "Live Attenuated Influenza Vaccine"). The viruses in the nasal spray vaccine do not cause the flu. LAIV is approved for use in healthy* people 2 to 49 years of age who are not pregnant.
About two weeks after vaccination, antibodies develop that protect against influenza virus infection. Flu vaccines will not protect against flu-like illnesses caused by non-influenza viruses.
The seasonal flu vaccine protects against the three influenza viruses that research suggests will be most common.
When to get vaccinated against seasonal flu
Yearly flu vaccination should begin in September, or as soon as vaccine is available, and continue throughout the flu season which can last as late as May. This is because the timing and duration of flu seasons vary. While flu season can begin early as October, most of the time seasonal flu activity peaks in January, February or later.
Treating colds and the flu is about comfort.
Get lots of rest, especially while you have a fever. Rest helps your body fight off illness.
Drink lots of fluids. This helps loosen mucus.
Soothe a sore throat by gargling with warm salt water. Or try throat spray or lozenges.
Use saline (salt water) nose drops. They loosen mucus and moisten tender skin in your nose.
Avoid alcohol and tobacco. They can make cold symptoms worse.
Use Tylenol® products for fever, body aches, sore throat, and headache.
If you have flu symptoms, call your healthcare provider if:
- you are 65 years or older. pregnant, or have a chronic medical condition, such as asthma, diabetes, or heart disease
- your illness seems severe
- you have a young child with flu symptoms
** Remember: Antibiotics don't help the Flu. If you think you have flu symptoms call your doctor right away.**
March Office News
You might notice some new faces when you check-in next time. We're always striving to improve the quality and efficiency of our patient care, and we hope you find our new people friendly and helpful.
You may also notice that we're getting busier. There are some primary care doctors in the area who have stopped accepting insurance. This is good for our clinic, but we may have less tolerance for walk-ins and same day appointments on some days. Please keep this in mind if you're thinking about putting something off until the last minute. We'll still try to get you in the same day for "urgent care" needs, but the schedule is tightening.
If you are unable to afford the medical care that we provide, try the airport. There you can get a free full-body x-ray, a breast exam and if you mention the word "bomb", you'll get a free prostate exam and a colonoscopy 😉
Health Insurance: Understanding What It Covers
What are "covered services"?
Your health insurance policy is an agreement between you and your insurance company. The policy lists a package of medical benefits such as tests, drugs and treatment services. The insurance company agrees to cover the cost of certain benefits listed in your policy. These are called "covered services."
Your policy also lists the kinds of services that are not covered by your insurance company. You have to pay for any uncovered medical care that you receive.
What is a medical necessity? Is that different from a covered service?
Keep in mind that a medical necessity is not the same as a medical benefit. A medical necessity is something that your doctor has decided is necessary. A medical benefit is something that your insurance plan has agreed to cover. In some cases, your doctor might decide that you need medical care that is not covered by your insurance policy.
Insurance companies determine what tests, drugs and services they will cover. These choices are based on their understanding of the kinds of medical care that most patients need. Your insurance company's choices may mean that the test, drug or service you need isn't covered by your policy.
What should I do?
Your doctor will try to be familiar with your insurance coverage so he or she can provide you with covered care. However, there are so many different insurance plans that it's not possible for your doctor to know the specific details of each plan. By understanding your insurance coverage, you can help your doctor recommend medical care that is covered in your plan.
- Take the time to read your insurance policy. It's better to know what your insurance company will pay for before you receive a service, get tested or fill a prescription. Some kinds of care may have to be approved by your insurance company before your doctor can provide them.
- If you still have questions about your coverage, call your insurance company and ask a representative to explain it.
- Remember that your insurance company, not your doctor, makes decisions about what will be paid for and what will not.
What happens if my doctor recommends care that isn't covered by my insurance?
Most of the things your doctor recommends will be covered by your plan, but some may not. When you have a test or treatment that isn't covered, or you get a prescription filled for a drug that isn't covered, your insurance company won't pay the bill. This is often called "denying the claim." You can still obtain the treatment your doctor recommended, but you will have to pay for it yourself.
If your insurance company denies your claim, you have the right to appeal (challenge) the decision. Before you decide to appeal, know your insurance company's appeal process. This should be discussed in your plan handbook. Also, ask your doctor for his or her opinion. If your doctor thinks it's right to make an appeal, he or she may be able to help you through the process.
Your Diagnosis — get more information
Many internet sources of medical information are not credible or reliable because almost anyone can publish on the internet, yet patients deserve to find out more about their illness if they so choose. One of the very best internet sources for patient-oriented information written in plain English is FamilyDoctor.org
Pain and exercise
If you're in pain, you may feel a temptation to skip exercising, but there's excellent medical evidence to support that exercise can help reduce pain and improve your quality of life. Remember, doing something is better than doing nothing…
Total Primary Care | 9188 E San Salvador Dr. #201 | Scottsdale, AZ 85258
Phone: (480)305-5640 | Fax: (480)361-5904


text:
Yield: about 4 large servings
What You'll Need
1 pound chicken breast, cut into 1 inch pieces
2 to 3 teaspoons cajun seasoning*
2 tablespoons olive oil
1/2 cup diced yellow onion
1 tablespoon minced garlic
2 1/2 cups uncooked penne pasta
2 cups chicken broth
1/3 cup water
1 small red bell pepper, seeds removed and sliced into thin strips
1 small yellow bell pepper, seeds removed and sliced into thin strips
4 ounces cream cheese
1/2 cup shredded from the block parmesan cheese
fresh chopped parsley, for garnish
A few thoughts on this recipe because as I read the ingredients it made me think. First, while Olive Oil is really good for you, avocado oil is better and can be heated up to high temperatures. I avoid Soy Oil just because too much soy can really throw off the bodies hormones and this is especially true of people with thyroid problems.
You can just go buy bell peppers but if you are being frugal they can be expensive. In the frozen vegetable aisle you will find mixed bell peppers which will work well. In the summer, when our bell peppers are on amazing sales, I tended to slice them up and fill baggies which I then toss into our big freezer in the garage. If you have the space for it, it is a great thing to freeze.
While fresh off the block parmesan cheese is ideal, some of us don't want to shell out the money for it. You can often find already shaved paramesan in containers from your market for cheaper or even buy the already shredded from in the cheese aisle.
Mix It Up
- Season chicken with one teaspoon Cajun seasoning; set aside.
- In a 12" pan or skillet, heat olive oil over medium heat.
- Add onions and stir until soft, about 3 minutes.
- Add chicken to pan and cook until brown on both sides.
- Stir in garlic and cook one additional minute.
- Add uncooked pasta, chicken broth, water, sliced peppers and remaining Cajun seasoning (use one teaspoon if you want mild Cajun flavor or the remaining two teaspoons if you want full Cajun flavor).
- Stir then bring to a boil.
- Reduce heat to low, cover and simmer for 22 minutes.
- Uncover and cook until almost all of the liquid is absorbed, about 5 additional minutes.
- Remove from heat, stir in cream cheese and Parmesan cheese. Stir until cheese is melted.
- Garnish with fresh parsley and serve immediately.
*Homemade Cajun Seasoning
1 teaspoon paprika
1 teaspoon garlic powder
1/2 teaspoon onion powder
½ teaspoon oregano
½ teaspoon cayenne pepper
½ teaspoon salt
¼ teaspoon black pepper
1/8 teaspoon red chili flakes
The beauty of making it yourself is the ability to leave the salt out should you need a low sodium diet or simply to cut back as chicken broth often has enough.


text:
Jewish Books - Mahane Shechina
by: OKtm Websites • 13
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by: OKtm Websites • 13
By Rabbi Eliezer Cohen
Infuse your Jewish year with new meaning.
Divides the Jewish year into 3 segments, creating a ladder of spiritual growth.
Based on contemporary Musar works. Author's recent works have received approbations of leading Rabbinical personalities such as the Rosh Yeshiva of Lakewood, R'M Kotler.
Tags: rabbi eliezer cohen , chabad books , musar rambam , shechine , adult mahane , class of 1979 yeshiva rambam , jew books , jewish approved book list , ebook ramabam
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Titanfall 2 (PC)
- Disponibilidade unavailable
- Delivery Time instant
- Release Date 28/10/2016
- Language MULTI LANGUAGE
- Platform PC
- Version Region Free
Recommend: Battlefield 1 Revolution And Titanfall 2 Ultimate Edition Bundle - More Cheaper!
Buy Titanfall 2 (PC) Game Key
Buy Titanfall 2 (PC) game code and get your key for Steam activation within minutes via email! Use the key to access your highspeed download of your received game. Don't miss out this offer.
About This Game
Call down your Titan and get ready for an exhilarating first-person shooter experience in Titanfall 2! The sequel introduces a new single player campaign that explores the bond between Pilot and Titan. Or blast your way through an even more innovative and intense multiplayer experience - featuring 6 new Titans, deadly new Pilot abilities, expanded customization, new maps, modes, and much more.
Unlock the Battlefield 1 inspired Red Baron Warpaint for the Ion Titan in Titanfall 2 by playing both games on the same account.
Experience a captivating single player story. Titanfall 2 features a single player campaign packed with action and inventive twists. Play as a Militia rifleman stranded behind enemy lines, who encounters a veteran Vanguard-class Titan. The two must work together to uphold a mission they were never meant to carry out.
The sequel gives players more of the adrenaline-fueled multiplayer combat they've come to expect from the franchise. Take the fast-paced, first-person action to the next level with more Titans, deadlier Pilot abilities, and much more. And be sure to stand out in the middle of all the chaos with new, expanded Pilot, Titan and loadout personalization options!
All of that, plus, you'll be able to create your own special networks for you and your friends! Now, you'll never be too far away from them in the game, and you'll be able to chat about past matches, or talk in current ones. Meet someone online you like? Invite them to your Titanfall 2 network, and ensure that you can play together as soon as possible. So don't miss out on this expansive social experience.
Titanfall 2 takes a huge leap from what Titanfall did originally. Bigger, better, more expansive, and more fun, this is what Titanfall was always meant to be. Get in your Titan, and go fight.
System Requirements
OS: Windows Vista (SP2) / Windows 7 (SP1) / Windows 8, 64-bit
Processor: AMD Athlon X2 2.8 GHz / Intel Core 2 Duo 2.4 GHz
Memory: at least 4 GB RAM
Hard Drive: at least 10 GB available space
Graphics: AMD Radeon HD 4770 / Nvidia GeForce 8800GT, 512 MB VRAM
DirectX: 11
Other: Keyboard and mouse, Microsoft Gamepad
Internet connection with 512 kbps downstream and 384 kbps upstream or faster