text:
Foods That Fight Cancer™
Tofu, tempeh, edamame, soymilk and miso are a few of the soy foods people around the world enjoy every day. Soy is one of the few plant foods with all the amino acids your body needs to make protein. You may see claims on food packages linking soy protein to lower risk of coronary heart disease. Evidence shows this is not true. Soy's possible effects on health is an active area of research.
What's in Soy?
Soy foods are good sources of protein, and many are also good sources of fiber, potassium, magnesium, copper and manganese. Soy foods contain significant iron, but it's not clear how well our bodies absorb it. Soymilk, tofu made with calcium, and soybeans are good sources of calcium. Soy is also a good source of polyunsaturated fat, both the omega-6 (linoleic acid) and omega-3 (alpha-linolenic) types.
Soy contains a variety of phytochemicals and active compounds:
- Isoflavones: a group of phytoestrogens that includes genistein, daidzein and glycitein
- Saponins: studies suggest these compounds may lower blood cholesterol, protect against cancer and affect blood glucose levels
- Phenolic Acids: this group of phytochemicals is being studied for their potential to stop cancer cells from spreading
- Phytic Acid: commonly found in cereals and legumes, it can act as an antioxidant
- Enzyme-regulating proteins: these include protease inhibitors and protein kinase inhibitors
- Sphingolipids: they seem to play a role in regulating cell growth, self-destruction of abnormal cells and progression of tumors
What's a serving?
- 1 cup soy milk
- 1/2 cup cooked soy beans
- 1/3 cup or 1 oz. soy nuts
Related Links:
The Cancer Research
Soy foods contain several key nutrients and phytochemicals studied for their cancer prevention properties. Many soy foods also contain dietary fiber, which links to lower risk of colorectal cancer. Soy foods contain isoflavones, which are phytoestrogens that in some ways mimic the action of estrogen. Because high levels of estrogen link to increased breast cancer risk, there was a fear that soy foods – and its isoflavones – may increase risk. Yet overall, human studies show soy foods do not increase risk and in some cases, research suggests they may lower it.
Current Evidence: AICR/WCRF Expert Report and its Continuous Updates (CUP)
Soybeans, soy nuts and edamame contain fiber. After a systematic review of the global scientific literature, AICR/WCRF weighed the strength of the evidence linking these factors to lower risk for cancer development. This comprehensive review concluded:
- There is strong – probable – evidence that foods containing dietary fiber DECREASE the risk of colorectal cancer.
Source: AICR/WCRF. Diet, Nutrition, Physical Activity and Cancer: A Global Perspective, 2018..
"These findings are great news for women who want to use soy as a source of protein while cutting back on animal protein, such as red and processed meat, for better health and lower cancer risk."
—Bette J. Caan, DrPH
Open Areas of Investigation: Laboratory Research
The majority of laboratory research involving soy and cancer risk has involved soy's isoflavones genistein and daidzein.
In cell and animal studies, genistein, daidzein and other soy compounds have slowed cancer cell growth and prevented tumor formation. In lab studies, soy and genistein have decreased tumor growth and increase self-destruction of prostate cancer. Soy and its phytochemicals appear to prevent cancer development by reducing inflammation, and inhibiting activation of proteins that promote cell growth.
Some early studies in rodents suggested that genistein increased growth of estrogen receptor-positive (ER+) breast cancer cells, and it promoted breast cancer growth.
Studies show that rats and mice metabolize phytoestrogens such as genistein differently than humans (and other non-human primates). For soy and its components, the relevance of animal studies to humans remains unclear. Rodent metabolism leads to much higher levels of the active form of isoflavones compared to humans. Therefore, many researchers now say that the effects on breast cancer growth seen in rodent studies may be linked to their far higher blood levels of isoflavones in active form, and would not be expected to occur in humans.
Also, recent cell research shows that soy isoflavones such as genistein are much more likely to bind to a particular type of estrogen receptor in humans called ER-beta, rather than to ER-alpha. When activated, ER-alpha receptors appear to promote cell growth.10 Emerging evidence suggests ER-beta receptors act as a potential tumor suppressor that inhibits cell growth. ER-beta receptors are found in the breast and other tissues throughout the body. In some tissues, such as bone, ER-beta receptors may stimulate healthful non-reproductive effects.
Open Areas of Investigation: Human Studies
In general, Americans do not eat large amounts of soy, which makes it challenging for US observational studies to compare how highest versus lowest intake links to cancer risk. The majority of population studies involving soy are conducted in Asia, where soy is a dietary staple. Even so, across populations, studies now point to soy possibly protecting against some cancers and overall, presenting no increased risk.
Population studies link soy consumption with lower breast cancer risk in Asia, where women consume moderate amounts of soy throughout their life. A moderate amount is approximately one to two servings a day. Research now suggests that hormone-related protective effect of soy against breast cancer relates to soy consumption in childhood, adolescence, and throughout puberty. Soy also may affect cancer risk in some populations more than others, due to differences in genetics and gut bacteria that metabolize soy compounds into their active form.
AICR/WCRF's latest continous update report on breast cancer (2010) said the evidence is suggestive, but too inconsistent to conclude that soy reduces risk of breast cancer. Beyond breast cancer, AICR/WCRF's 2007 expert report concluded there was only limited evidence linking soy or total isoflavone consumption to lower risk of cancers of the prostate and stomach. A handful of studies link soy or total isoflavone consumption with lower risk of lung and colon cancers.
Clinical Trials: Among women without cancer, several randomized controlled trials have studied consuming soy protein powder or soy isoflavone supplements for six months to two years. One study focused on breast cancer patients; see below 'What about cancer survivors.' The amounts of isoflavones consumed in the studies are equal to or higher than what Asian women typically eat – one to two servings a day.
Overall, the studies among cancer-free women show no difference between the women who consume or do not consume isoflavones in hormone levels or breast density, a marker of increased breast cancer risk.
There is some research that suggests how a woman metabolizes isoflavones may play a role in lowering breast cancer risk. About a quarter of the US population has gut bacteria that metabolizes soy isoflavones into a compound called equol. In one clinical trial, for example, women who metabolized isoflavones into equol after eating soy appeared to benefit more than women who do not produce much equol. In the equol-producing women, eating soy shifted the body's production of estrogen to more favor another form of the hormone. Lab studies suggest that this other form does not promote breast cancer growth, but research on this is ongoing.
This also fits with limited population studies suggesting that part of why people differ in the benefits they get from soy involves how much equol they produce when they consume it.
What about cancer survivors?
Breast Cancer Survivors: Overall, the seven recent epidemiologic studies examining soy consumption among breast cancer survivors – in six population studies and one combined analyis – show that consuming moderate amounts of soy foods does not increase a woman's risk for poorer outcomes. The amounts classified as moderate are comparable to what Asian women consume. Some of the studies point to a potential benefit among women receiving certain treatments or with certain tumor characteristics.
Among Asians, postmenopausal women who ate the most soy foods – about two to three servings a day –had the lowest risk of recurrence or death compared to women who ate the least, less than a few serving a week. These findings were also seen in studies among predominantly Caucasian women who consumed soy at levels comparable to the average Asian.
In the largest study to date, a pooled analysis of studies that included almost 10,000 breast cancer patients, consuming at least 10 milligrams isoflavones (mg) daily linked to a 25 percent decrease in breast cancer recurrence. This effect was seen among both women from the United States and Asia, and was most evident in survivors of ER-negative cancer and those with ER-positive cancer taking tamoxifen.
For soy supplements, one 2014 randomized controlled trial studied the effects of soy powder protein among women diagnosed with breast cancer, before their surgery. The study showed that soy supplementation alters the expression of genes associated with promoting breast cancer. With consumption only lasting from 7 to 30 days and many unknowns about other gene changes, the clinical significance of the study is unclear. Amounts of isoflavones consumed were above those recognized as safe – which is 100 mg/day – underscoring the point that more is not necessarily better. Studies supporting benefits of a moderate level should not be used to support use of much higher amounts of a nutrient or compound.
Overall, these population studies do not show any harmful interactions between soy foods and anti-estrogen medications. A small number of studies even suggest soy foods may be most protective for women who take tamoxifen or an aromatase inhibitor, but more research is needed.
What Is A Moderate Amount?
Moderate consumption is 1 to 2 standard servings daily of whole soy foods, such as tofu, soy milk, edamame and soy nuts. (One serving averages about 7 grams of protein and 25 mg isoflavones.) Studies have demonstrated up to 3 servings/day – up to 100 mg/day of isoflavones – consumed in Asian populations long-term does not link to increased breast cancer risk.
Prostate Cancer Survivors: Increasing levels of prostate-specific antigens (PSA) may indicate signs of prostate cancer development. Overall, trials have hinted that soy foods may lower PSA levels and may benefit prostate cancer survivors; none of the studies have demonstrated harm.
In several clinical trials of men with various stages of prostate cancer who were experiencing increases in PSA, the rate of PSA rise tended to slow in those consuming soy milk or isolated soy isoflavones. The isoflavone intake among these men ranged from 30 to 200 mg of isoflavones daily for six to 12 months. This intake correlated from the typical amount to double that of the typical Asian diet. This effect was stronger in some men than others, and it was not clear whether genetics and/or differences in metabolism explain these findings.
One trial using higher dosage of isoflavones showed no effect on PSA levels. And in another clinical trial, a soy protein containing isoflavones was not effective at decreasing the inflammatory or metabolic changes in prostate cancer survivors due to androgen deprivation treatment. However, 200 mg of isoflavone supplements daily during radiation therapy for prostate cancer decreased side effects of treatment, including decreased sexual function, leaky bladder and diarrhea.
Thanks to our expert reviewers:
Bette J. Caan, DrPH, Senior Research Scientist, Kaiser Permanente
Suzanne Dixon, MPH, MS, RD, The Health Geek, LLC
Mark Messina, PhD, MS, Nutrition Matters, Inc.
In the Kitchen
- You can find dry soybeans in supermarkets and natural food stores in bags or bulk bins.
- Green soybeans or edamame are available fresh in their pods and in the freezer section in pods or shelled, raw or pre-cooked.
- Tofu comes in different consistencies: extra firm to soft. Firm is best for stir-frying or grilling, while soft tofu works best in dishes like lasagna. Some tofu is high in calcium, depending on how it's made. Check the nutrition facts label.
- Tempeh, made from cooked and slightly fermented soybeans, is high in protein and has a nutty flavor. You can find it in your supermarket's refrigerated or frozen sections.
- Soymilk is naturally a good source of protein; if you are subsituting for milk, check the label to make sure the soymilk is fortified with calcium and vitamins D and B-12. Flavored varieties typically contain added sugar.
- Other soy foods you might enjoy include soy yogurt and cheese as substitutes for dairy, roasted soy nuts as a snack, soy nut butter (use like peanut butter) and soy flour for baking.
- Miso is a paste made from fermented soybeans and a grain like rice or barley. Its salty, savory flavor makes miso a popular base for soups.
- If you purchase the boxed shelf-stable tofu, once opened you need to refrigerate it. Keep refrigerated tofu in a container covered with water, and change the water every day or two to keep tofu fresh for up to a week. Check expiration dates.
- In the refrigerator, soymilk keeps five to seven days, tempeh up to ten days and edamame about two days. Frozen edamame, tofu and tempeh last for several months.
- Keep soy nuts in a closed container in a cool, dry place up to a year.
- Miso will keep in the refrigerator for several months.
- Tofu can be stir-fried, grilled, added to stews and soups, and used in mixed dishes like lasagna.
- Add tempeh to chili and pasta sauce or grill a slice for a sandwich.
- Try edamame in soup, stir-fries and salads, or munch on it as a snack.
- Silken tofu makes the smoothest salad dressing and smoothies.
- Use miso in soups, sauces and in marinades for meats and fish. Keep in mind it is high in sodium.
Kale, Poblano and Baked Tofu Burrito
- 1 large (8-ounce) yellow-fleshed potato, peeled
- 3/4 cup water
- 4 tsp. olive oil
- 1 Spanish onion, cut into 1/2-inch slices
- 1 garlic clove, finely chopped
- 1 tsp. dried oregano
- 2 cups steamed chopped kale
- 2 roasted, jarred red peppers, cut into 1/2-inch strips
- 4 oz. baked tofu, cut into 1/2-inch strips
- Salt and freshly ground black pepper, to taste
- 6 (9-inch) whole-wheat tortillas
Cut the potato crosswise into 1/2-inch slices. Stack 3 to 4 slices at a time, and cut them into 1/2-inch wide sticks. Place potato in a saucepan with water. Cover, bring to a boil, reduce the heat, and cook until tender, about 15 minutes. Drain and set aside.
In a medium skillet, heat oil over medium-high heat. Sauté onion slices until golden brown, about 8 minutes. Add garlic, oregano, kale and red pepper strips. Cook, stirring often, until mixture is heated through, about 5 minutes. Mix in potatoes and tofu. Season to taste with salt and pepper. Remove pan from the heat.
Heat tortillas, one at a time, in a dry skillet or 350 degree oven to soften them, about 1 minute each. Arrange 1 cup of the hot filling down the center of each tortilla, roll, and serve.
Makes 6 servings.
Per serving: 290 calories, 7 g total fat (1.5 g saturated fat), 46 g carbohydrate, 11 g protein, 7 g dietary fiber, 490 mg sodium.
More Recipes
Below are answers to some of the most frequently asked questions we get asked.
Q: I know calcium is added to some soy foods. Does calcium increase or lower risk for cancer?
A: AICR/WCRF's latest report from its Continuous Update Project (CUP) concluded that diets high in calcium decrease risk for colorectal cancer. Studies measured calcium from dietary sources and/or supplements, and all pointed toward a protective effect. This conclusion is based on evidence derived from studies using supplements at a dose of 1200 milligrams/day.
The evidence is also strong that milk protects against colorectal cancer, probably in part due to its calcium content, although other compounds in milk may play a role.
The AICR/WCRF expert report found that diets high in calcium increase risk for prostate cancer. Studies included both foods naturally containing calcium and those fortified with calcium. However, it is important to note that increased prostate cancer risk occurred at high calcium intakes: 1,500 mg/day or more. Men in the United States have an average intake of about 800 to 1150 mg of dietary calcium per day. One cup of milk or fortified soymilk has about 300 mg calcium; 1/2 cup of tofu made with calcium sulfate contains 150 to 250 mg.
Q: Are all soy foods high in calcium?
A: Soy is not naturally rich in calcium but some soy foods, such as soymilk, soy yogurt and soy "cheese" are often fortified with calcium. Tofu contains high amounts of calcium if made with calcium sulfate, one of several substances used to coagulate soymilk into a solid form. Check the nutrition facts panel on the package and if the Daily Value (DV) of calcium is at least 20% it is considered an excellent source.
Q: What is considered a moderate amount of soy?
A: Moderate consumption is 1 to 2 standard servings daily of whole soy foods. Examples of standard serving sizes are 1/3 cup tofu, 1 cup milk soy milk, 1/2 cup edamame and 1 oz. soy nuts. (One serving averages about 7 grams of protein and 25 mg isoflavones.) Studies have demonstrated up to 3 servings a day does not link to increased breast cancer risk.
- Hsu, A., T.M. Bray, and E. Ho, Anti-inflammatory activity of soy and tea in prostate cancer prevention. Experimental biology and medicine, 2010. 235(6): p. 659-67.
- Hsu, A., et al., Dietary soy and tea mitigate chronic inflammation and prostate cancer via NFkappaB pathway in the Noble rat model. The Journal of nutritional biochemistry, 2011. 22(5): p. 502-10.
- Lakshman, M., et al., Dietary genistein inhibits metastasis of human prostate cancer in mice. Cancer research, 2008. 68(6): p. 2024-32.
- Pollard, M. and M.A. Suckow, Dietary prevention of hormone refractory prostate cancer in Lobund-Wistar rats: a review of studies in a relevant animal model. Comparative medicine, 2006. 56(6): p. 461-7.
- Szliszka, E. and W. Krol, Soy isoflavones augment the effect of TRAIL-mediated apoptotic death in prostate cancer cells. Oncology reports, 2011. 26(3): p. 533-41.
- Wang, S., V.L. DeGroff, and S.K. Clinton, Tomato and soy polyphenols reduce insulin-like growth factor-I-stimulated rat prostate cancer cell proliferation and apoptotic resistance in vitro via inhibition of intracellular signaling pathways involving tyrosine kinase. The Journal of nutrition, 2003. 133(7): p. 2367-76.
- Ju, Y.H., et al., Physiological concentrations of dietary genistein dose-dependently stimulate growth of estrogen-dependent human breast cancer (MCF-7) tumors implanted in athymic nude mice. The Journal of nutrition, 2001. 131(11): p. 2957-62.
- Setchell, K.D., et al., Soy isoflavone phase II metabolism differs between rodents and humans: implications for the effect on breast cancer risk. The American journal of clinical nutrition, 2011. 94(5): p. 1284-94.
- Gu, L., et al., Metabolic Phenotype of Isoflavones Differ among Female Rats, Pigs, Monkeys, and Women. The Journal of nutrition, 2006. 136: p. 1215-1221.
- Shanle, E.K. and W. Xu, Selectively targeting estrogen receptors for cancer treatment. Advanced drug delivery reviews, 2010. 62(13): p. 1265-76
- Hilakivi-Clarke, L., J.E. Andrade, and W. Helferich, Is soy consumption good or bad for the breast? The Journal of nutrition, 2010. 140(12): p. 2326S-2334S.
- Nagata, C., Factors to consider in the association between soy isoflavone intake and breast cancer risk. Journal of epidemiology / Japan Epidemiological Association, 2010. 20(2): p. 83-9.
- Korde, L.A., et al., Childhood soy intake and breast cancer risk in Asian American women. Cancer epidemiology, biomarkers & prevention : a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology, 2009. 18(4): p. 1050-9
- Messina, M. and L. Hilakivi-Clarke, Early intake appears to be the key to the proposed protective effects of soy intake against breast cancer. Nutrition and cancer, 2009. 61(6): p. 792-8.
- Lampe, J.W., Emerging research on equol and cancer. The Journal of nutrition, 2010. 140(7): p. 1369S-72S.
- World Cancer Research Fund / American Institute for Cancer Research. Continuous Update Project Report Summary. Food, Nutrition, Physical Activity, and the Prevention of Breast Cancer. 2010.
- World Cancer Research Fund / American Institute for Cancer Research, Food, Nutrition, Physical Activity and the Prevention of Cancer: a Global Perspective, 2007: Washington, DC. p. 82-113.
- Shimazu, T., et al., Isoflavone intake and risk of lung cancer: a prospective cohort study in Japan. The American journal of clinical nutrition, 2010. 91(3): p. 722-8.
- Budhathoki, S., et al., Soy food and isoflavone intake and colorectal cancer risk: the Fukuoka Colorectal Cancer Study. Scandinavian journal of gastroenterology, 2011. 46(2): p. 165-72
- Yan, L., E.L. Spitznagel, and M.C. Bosland, Soy consumption and colorectal cancer risk in humans: a meta-analysis. Cancer epidemiology, biomarkers & prevention : a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology, 2010. 19(1): p. 148-58.
- Steinberg FM, Murray MJ, Lewis RD, Cramer MA, Amato P, Young RL, Barnes S, Konzelmann KL, Fischer JG, Ellis KJ, Shypailo RJ, Fraley JK, Smith EO, Wong WW. Clinical outcomes of a 2-y soy isoflavone supplementation in menopausal women. Am J Clin Nutr. 2011 Feb;93(2):356-67.
- Maskarinec G, Verheus M, Steinberg FM, Amato P, Cramer MK, Lewis RD, Murray MJ, Young RL, Wong WW. Various doses of soy isoflavones do not modify mammographic density in postmenopausal women. J Nutr. 2009 May;139(5):981-6.
- Verheus M, van Gils CH, Kreijkamp-Kaspers S, Kok L, Peeters PH, Grobbee DE, van der Schouw YT. Soy protein containing isoflavones and mammographic density in a randomized controlled trial in postmenopausal women. Cancer Epidemiol Biomarkers Prev. 2008 Oct;17(10):2632-8.
- Maskarinec G, Franke AA, Williams AE, Hebshi S, Oshiro C, Murphy S, Stanczyk FZ. Effects of a 2-year randomized soy intervention on sex hormone levels in premenopausal women. Cancer Epidemiol Biomarkers Prev. 2004 Nov;13(11 Pt 1):1736-44.
- Nettleton JA, Greany KA, Thomas W, Wangen KE, Adlercreutz H, Kurzer MS. The effect of soy consumption on the urinary 2:16-hydroxyestrone ratio in postmenopausal women depends on equol production status but is not influenced by probiotic consumption. J Nutr. 2005 Mar;135(3):603-8.
- Shu, X.O., et al., Soy food intake and breast cancer survival. JAMA : the journal of the American Medical Association, 2009. 302(22): p. 2437-43.
- Caan, B.J., et al., Soy food consumption and breast cancer prognosis. Cancer epidemiology, biomarkers & prevention : a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology, 2011. 20(5): p. 854-8.
- Guha, N., et al., Soy isoflavones and risk of cancer recurrence in a cohort of breast cancer survivors: the Life After Cancer Epidemiology study. Breast cancer research and treatment, 2009. 118(2): p. 395-405.
- Nechuta SJ, Caan BJ, Chen WY, Lu W, Chen Z, Kwan ML, Flatt SW, Zheng Y, Zheng W, Pierce JP, Shu XO. Soy food intake after diagnosis of breast cancer and survival: an in-depth analysis of combined evidence from cohort studies of US and Chinese women. Am J Clin Nutr. 2012 Jul;96(1):123-32.
- Woo HD, Park KS, Ro J, Kim J. Differential influence of dietary soy intake on the risk of breast cancer recurrence related to HER2 status. Nutr Cancer 2012;64(2):198-205.
- Kang, X., et al., Effect of soy isoflavones on breast cancer recurrence and death for patients receiving adjuvant endocrine therapy. CMAJ : Canadian Medical Association journal = journal de l'Association medicale canadienne, 2010. 182(17): p. 1857-62.
- Zhang YF, Kang HB, Li BL, Zhang RM. Positive effects of soy isoflavone food on survival of breast cancer patients in china. Asian Pac J Cancer Prev 2012;13(2):479-82.
- Pendleton JM, Tan WW, Anai S, Chang M, Hou W, Shiverick KT, Rosser CJ. Phase II trial of isoflavone in prostate-specific antigen recurrent prostate cancer after previous local therapy. BMC Cancer. 2008 May 11;8:132.
- Hussain M, Banerjee M, Sarkar FH, Djuric Z, Pollak MN, Doerge D, Fontana J, Chinni S, Davis J, Forman J, Wood DP, Kucuk O. Soy isoflavones in the treatment of prostate cancer. Nutr Cancer 2003, 47:111.
- Lazarevic B, Boezelijn G, Diep LM, Kvernrod K, Ogren O, Ramberg H, Moen A, Wessel N, Berg RE, Egge-Jacobsen W, Hammarstrom C, Svindland A, Kucuk O, Saatcioglu F, Taskèn KA, Karlsen SJ. Efficacy and safety of short-term genistein intervention in patients with localized prostate cancer prior to radical prostatectomy: a randomized, placebo-controlled, double-blind Phase 2 clinical trial. Nutr Cancer. 2011;63(6):889-98.
- deVere White RW, Tsodikov A, Stapp EC, Soares SE, Fujii H, Hackman RM. Effects of a high dose, aglycone-rich soy extract on prostate-specific antigen and serum isoflavone concentrations in men with localized prostate cancer. Nutr Cancer. 2010;62(8):1036-43.
- Napora JK, Short RG, Muller DC, Carlson OD, Odetunde JO, Xu X, Carducci M, Travison TG, Maggio M, Egan JM, Basaria S. High-dose isoflavones do not improve metabolic and inflammatory parameters in androgen-deprived men with prostate cancer. J Androl. 2011 Jan-Feb;32(1):40-8.
- Ahmad IU, Forman JD, Sarkar FH, Hillman GG, Heath E, Vaishampayan U, Cher ML, Andic F, Rossi PJ, Kucuk O. Soy isoflavones in conjunction with radiation therapy in patients with prostate cancer. Nutr Cancer. 2010;62(7):996-1000.
- Messina M, Nagata C, Wu AH. Estimated Asian adult soy protein and isoflavone intakes. Nutr Cancer. 2006;55(1):1-12.
- USDA Nutrient Data Laboratory. "Nutrient data for 16139, Soymilk, original and vanilla, with added calcium, vitamins A and D" http://ndb.nal.usda.gov/ndb/foods/show/4751?fg=&man=&lfacet=&format=Full&count=&max=25&offset=&sort=&qlookup=soymilk
- NHANES. "What We Eat in America." Revised August 2010. Nutrient Intakes from Food. PDF. http://www.ars.usda.gov/SP2UserFiles/Place/12355000/pdf/0708/Table_1_NIN_GEN_07.pdf
- M. Shike, A. S. Doane, L. Russo, R. Cabal, J. Reis-Filo, W. Gerald, H. Cody, R. Khanin, J. Bromberg, L. Norton. The Effects of Soy Supplementation on Gene Expression in Breast Cancer: A Randomized Placebo-Controlled Study. JNCI Journal of the National Cancer Institute, 2014; 106 (9).


text: Wednesday, February 08, 2012 New Podcast: Bringing the PT Perspective to the Innovation Center In a new APTA podcast, association member Pamela Duncan, PT, PhD, FAPTA, discusses how new models of care developed through the Center for Medicare and Medicaid Innovation (Innovation Center) will help meet the 3-part aim of improving health, improving care, and lowering costs through continuous improvement. Last month, Duncan was appointed to the Innovation Center's advisors program. Of 920 applicants, 73 individuals were selected from 27 states and the District of Columbia to serve on the program. In addition to supporting the Innovation Center in testing new models of care delivery, the advisors will work with other local organizations or groups in driving delivery system reform and build durable skill in system improvement throughout their area or region.

subset: commoncrawl


text:
Are there any PC games (windows or linux) that support the wiimote? Specifically, games that don't just map the mouse, but use data from the gyroscope (like Wii Sports games: tennis, golf). I want to find games that could use most of the wiimote 3d functionality.
There are plenty of guides on how to connect a Wii Remote to PC, but not what games we could play.


text:
Big and Bright: A History of the McDonald Observatory
University of Texas Press, 01.10.1986 - 226 Seiten
By day, every year over 40,000 visitors pour in. Across the Rio Grande, a hundred miles away, Mexican mountaineers use the white domes as landmarks. By night, perched almost 7,000 feet above the sleeping, earthbound world, astronomers probe the secrets of the night sky. This is the University of Texas McDonald Observatory, one of the world's largest university-operated astronomical installations.
Big and Bright: A History of the McDonald Observatory is the story of a remarkable collaboration between two major universities, one a prestigious private school, the other a growing southwestern state institution. The University of Chicago had astronomers, but its Yerkes Observatory was aging and underfunded; the University of Texas had money for an observatory but no working astronomer to staff it. Out of their mutual need, they formed a thirty-year compact for a joint venture. Unusual in its day, the Yerkes-McDonald connection presaged the future. In this arrangement, one can see some of the beginnings of today's consortium "big science."
Now the McDonald Observatory's early history can be put in proper perspective. Blessed with a gifted and driving founding director, the world's (then) second-largest telescope, and an isolation that permitted it to be virtually the only major astronomical observatory that continued operations throughout World War II, the staff of McDonald Observatory helped lay the foundations of modern astrophysics during the 1940s. For over a decade after the war, a lonely mountaintop in West Texas was the mecca that drew nearly all the most important astronomers from all over the world.
Based on personal reminiscences and archival material, as well as published historical sources, Big and Bright is one of the few histories of a major observatory, unique in its focus on the human side of the story.
Was andere dazu sagen - Rezension schreiben
Ausgewählte Seiten
The Legal Contests
The TexasChicago Agreement
Choosing and Developing the Site
Triumphs and Transitions
APPENDIX A The Last Will and Testament
The Telescopes of the University
Andere Ausgaben - Alle anzeigen
Big and Bright: A History of the McDonald Observatory
David S. Evans,J. Derral Mulholland
Eingeschränkte Leseprobe - 2013
Big and Bright: A History of the McDonald Observatory
David Stanley Evans,John Derral Mulholland
Keine Leseprobe verfügbar - 1986


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You are looking at 1-1 of 1 chapters for:
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Seasons, Deities, Holidays
Brenda Gregoline
in AMA Manual of Style: A Guide for Authors and Editors (10th edition)
Do not capitalize the names of the seasons. Do capitalize the names of specific deities and manifestations. Capitalize recognized holidays and calendar events.


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Bkuluva needed a new logo design and created a contest on 99designs.
A winner was selected from 340 designs submitted by 61 freelance designers.
Gateway Investment Partners
Gateway Investment Partners LLC ("Gateway") is a principal investment firm focused on investment opportunities in the United States. Gateway focuses on small and middle market growth equity and leveraged buyout opportunities. Gateway targets include: Small and medium sized businesses with a history of positive cash flows and operational excellence, Small businesses needing growth capital to increase and expand, Family run businesses where the next generation is not interested in operating the business and purchase of quality assets from 'distressed sellers'.
Gateway's strategy is to partner with superior management teams to create value for investments by taking a strong operational focus and leveraging its expertise. Gateway expects to add value not only by providing capital but also strategic and operational expertise.
Our target audience is the investment community at large. More specifically, sellers of existing businesses, bank executives, VC executives and Hedge Fund operators.
Our logo should feature a gateway, convey confidence, trust and security and be unique. Please emphasize the word Gateway in the logo. We prefer blues and shades of blue. Feel free to be creative.
Find out how a design contest works or learn more about our logo design services.


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PRO+ Premium Content/Storage
Access your Pro+ Content below.
Deep dive into SharePoint data recovery: HOT SPOTS
This article is part of the Storage issue of Vol. 7 No. 10 December 2008
Collaboration app presents unique backup/recovery challenges, especially when it comes to granular recovery. microsoft office sharepoint server is becoming a popular enterprise application as companies seek to enhance collaboration across enterprises. But an increased dependence on the platform means it's crucial to establish and maintain business continuity and disaster recovery (DR) strategies. ESG research finds that 36% of SharePoint users believe their backup processes don't provide an adequate level of protection. And 36% say a SharePoint downtime of 60 minutes or less would have an adverse affect on their business. SharePoint (a collective reference to Microsoft Office SharePoint Server, SharePoint Portal Server and Windows SharePoint Services) is a Web-enabled collaboration platform and central repository for unstructured and semi-structured content. It enables file sharing, document workflow and publishing automation, document management with version control, and search and access control for distributed users. The ...
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Features in this issue
LTO-4 gains favor among tape drive buyers
How your SAN will evolve
We asked storage vendors, industry analysts and technologists serving on storage industry associations about where they saw the SAN heading. There may not be sweeping architectural changes in five years, but there will be changes in the basic building blocks of the SAN infrastructure: networks and protocols; switches; storage arrays, disks and controllers; and SAN management.
"I second that VMotion," say replication vendors
Replication vendors are finding new avenues for their technology by leveraging VMware's VMotion technology.
Much of solid state still on the drawing board
Most storage supports Windows: Survey says
Our View: Fund storage research
2009: Do more with less
According to Storage magazine's 2009 Storage Priorities survey, budgets earmarked for storage technologies will increase on average by only 3.8%. Tighter purse strings will affect most, if not all, companies, but mid-sized businesses may get hit a little harder than their smaller and larger cousins. But having less to spend doesn't mean storage managers will have less to do in 2009.
What do you see as your biggest storage challenge in 2009?
iSCSI software offers alternative for networked storage
Users' advice for virtual server backups
Tape media prices skyrocket
Next year's hot technologies
In our annual look ahead at hot storage technologies, we present our nominees for those storage technologies that are poised to break out of the pack and become essential building blocks for new products that make storage easier to manage, less costly and better performing.
DR for virtualized servers
A high level of mobility and the relative hardware independence of virtual servers greatly reduces the cost and complexity of putting disaster recovery (DR) in place, enabling companies to expand DR to a larger number of servers and applications.
More pieces added to the FCoE puzzle
Storage 101
Why solid-state drives wear out
Columns in this issue
Storage wishes for 2009: Editorial
Deep dive into SharePoint data recovery: HOT SPOTS
Microsoft's popular collaboration application presents unique backup/recovery challenges, especially when it comes to protecting the data in a way that permits granular recovery.
GUIs are nice, but don't overlook command-line interfaces: BEST PRACTICES
While command-line tools may have their roots in Unix environments, they've come a long way and can be used in the same manner to accomplish many tasks on multiple storage platforms.
New realities of green IT: STORAGE BIN 2.0
IT is often doomed to be caught in the crossfire of so-called green plans unless it's aligned with overall business goals.


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Today I discovered, from a post on the forums and a follow up dig into BOL that sp_change_users_login is to be depreciated in future versions of SQL Server and the new ALTER USER should be used instead. Now let me make it clear here, sp_change_users_login is still available in SQL Server 2008, but BOL suggests that it will be removed in future versions.
Curious, I looked up ALTER USER in BOL and I find that it does most of what sp_change_users_login does in terms of fixing orphaned users…with a small exception it doesn't have the equivalent of the
sp_change_users_login 'report'
to give us a report of any orphaned users in the database.
This prompted me to dig into the code of the sp_change_users_login to see what the report returns… it runs a select from on sysusers. According to BOL the sysusers system table is included as a view for backward compatibility and that this will be removed in future versions. I checked the BOL entry that matches old SQL 2000 system tables to SQL Server 2005 system views and sysusers becomes sys.database_principals in SQL Server 2005 and onward . Here's my attempt at finding orphaned users, i have tried this in two tests and it returns the same results as sp_change_users_login:
select dp.name, sid, *
from sys.database_principals dp
dp.sid not in (select sid from sys.server_principals)
and type = 'S' -- SQL Server User
and sid is not null -- DB principal has a Sid
and sid <> 0x00 -- The sid is not this
So run the above select to pull out orphaned users…I have one with a user name of SCTest in a database just restored from a backup of production into test… I know I have login called SCTEST on the test instance so how do match them up using the new syntax :
ALTER USER SCTest with LOGIN = SCTest
This will match the database user with server login.
I know best practice dictates to always use windows authentication where possible…but in case you do have any legacy applications or non-windows users hanging around you may find this useful.


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Premiere Entertainment has come on board to handle worldwide sales at Cannes on the Brendan Fraser family comedy.
Alex Wolff, Parker Posey and Julia Garner also star in the story about the unlikely friendship between two college freshmen – one a 14-year-old genius and the other a 40-something former gambler.
Billy Kent directed from a screenplay he co-wrote with Sarah Bird and Adam Wierbianski.
Senior vp Jack Campbell acquired HairBrained, which screens in the market on May 20. "We're very excited to be taking HairBrained to Cannes this year," said Campbell. "It's a well-made, star-driven, lighthearted comedy, which rounds out our slate quite nicely."
Premiere's Cannes roster includes Juno Temple starrer Afternoon Delight, which earned Jill Soloway the dramatic best director prize at Sundance this year.


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General x-ray
Bucky tables, ceiling mounted x-ray tubes and wall stands are all used in standard imaging procedures. We support you in meeting demands for improved patient comfort and increased functionality. Challenge us with your next motion requirement.
Technical features
- Increased examination capacity
- Functionality for a complete range of routine examinations
- Fast, easily adjustable equipment
- Comfortable access to the patient table
- Compact ceiling-mounted systems
- Increasing regulation and norms (UL/EN 60601)
- Caters to trend of increasing obesity
- Quiet operation provides better environment for patients and professionals
Functional benefits
- More functionality combined with increased speed
- Knowledge and expertise in motions technology
- Low friction rotation and linear guides for hand movements
- Optimal combination of minimum retracted length and extended stroke length
- Optimized telescopic column design
- Products in compliance with norms and regulations
- Solutions for greater load-carrying capacity
- Silent motion with soft start-and-stop functionality
The highest level of precision and repeatability is needed for these kinds of treatment machines.
Single-Photon Emission Computed Tomography enables visualization of disease biology.
With minimal impact on the patient and ever higher resolution, Magnetic Resonance Imaging is on a growth path.
Early detection and prevention are primary benefits for the mammography x-ray.
Mobile x-ray
Mobile solutions can offer greater patient care, with this equipment able to be taken on the patient.


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Hazard Monitoring Design Service
Preventative maintenance can help reduce the risk of equipment failure and consequent downtimes. When it comes to monitoring your bucket elevators and belt conveyors, 4B can recommend you the ideal combination of sensors and monitoring systems to suit your requirements and budget.
4B provides an extensive range of their own ATEX / IECEx / CSA approved hazard monitoring systems, misalignment switches and bearing temperature monitors and level controls. We can offer you anything from a replacement sensor to a fully integrated hazard monitoring system which can be operated either as a stand-alone system or connected to your PLC.
And if you do not want to install hazard monitoring sensors on every piece of equipment in your plant straightaway, we can offer you a scalable solution starting with carefully chosen equipment and systems that can be expanded at a later date to encompass other machines in the plant.
We can also offer you an installation service, and we do provide a competent after-sales technical service to help you overcome any technical problems with your monitoring equipment.
To get a recommendation from our engineers, please fill in the electronics questionnaire below. Please fill this form in as accurately as possible to allow us to deal with your enquiry more effectively.


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Appliqué: Simple Fusible Web, Fusible Interfacing or Hand Needleturn Techniques
To see our New How-To Video, click below on .
The 2 types of appliqué are: hand and machine.
Machine Appliqué
Two of the possible machine appliqué methods are described below.
Laura Stone Roberts demonstrates the use of paper-backed fusible web in appliquéing shapes to fabric backgrounds. Includes three options for further securing shapes with edge stitching.
Fusible Interfacing
Eleanor Burns' fast, fusible machine appliqué method has become a classic. Click here to download our FREE Appliqué in A Day photo tutorial for appliqué using the fusible interfacing technique.
Hand Appliqué
Place the template on the fabric right side. Draw around the template with a non-permanent marking tool of your choice, making a line no darker than necessary to be visible. Cut out the shape, including a scant 1/4″ seam allowance on all sides. Experience makes "eyeballing" the seam allowance quick and easy.
To blind stitch the appliqué shapes, position the appliqué shape on the background fabric securing with a pin or a dab of glue stick. Select a sewing thread color to match the appliqué fabric. A 100% cotton thread is less visible than a cotton/polyester blend.
Begin stitching on a straight or gently curved edge, not at a sharp point or corner. Turn under a short length of seam allowance using your fingers and the point of your needle. Insert the needle into the seamline of the appliqué piece, coming up from the wrong side and catching just one or two threads on the edge. Push the needle through the background fabric exactly opposite the point where the thread was stitched onto the appliqué fabric piece. Coming up from the wrong side, take a stitch through the background fabric and appliqué piece, again catching just a couple threads of the appliqué fabric. Allow about 1/8″ between stitches. The thread is visible on the wrong side of your block and almost invisible on the right side.
As you stitch around the edge of an appliqué fabric piece, turn under the seam allowance as you work, following the drawn line on the right side of the fabric, using your fingers and the point of the needle.
Freezer Paper Method 1
Trace the template shape onto the dull side of freezer paper and cut out. With a dry iron, press the freezer paper shape, shiny side down, onto the appliqué fabric right side. Cut out the fabric, including a scant 1/4″ seam allowance on all sides. To stitch, follow the same procedure used in the Needle-Turn Method. Rather than using the drawn line as your guide, use the edge of the freezer paper.
Freezer Paper Method 2
Trace the template shape onto the dull side of freezer paper and cut out. With a dry iron, press the freezer paper shape, shiny side down, onto the appliqué fabric wrong side. Cut out the fabric, including a scant 1/4″ seam allowance on all sides. Finger-press the seam allowance to the back of the paper template and baste in place. To stitch an appliqué fabric piece, follow the same procedure used in the Needle-turn Method. The seam allowance has already been turned under in this technique. To remove the freezer paper, shortly before closing the appliqué, remove the basting and pluck out the freezer paper with a tweezers; or after the appliqué is sewn, cut the background fabric away behind the appliqué and remove the paper.
Reverse Appliqué
Two fabric pieces are layered on the background fabric, the edges of the top fabric are cut in a particular design and turned under to reveal the underlying fabric. Pin or glue the bottom appliqué fabric into position on the background block. Cut the top fabric along the specified cutting lines. Place the top fabric over the bottom fabric; check the position of the bottom fabric by holding the block up to a light source and pin. Use the Needle-Turn Method to turn under the top fabric seam allowance and appliqué.


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Here's what the Republican candidate had to say when asked whether FEMA should be shut down:
"Absolutely. Every time you have an occasion to take something from the federal government and send it back to the states, that's the right direction. And if you can go even further, and send it back to the private sector, that's even better. Instead of thinking, in the federal budget, what we should cut, we should ask the opposite question, what should we keep?"
When moderator, John King, responded "Including disaster relief, though?", Mitt Romney had this to say—
"We cannot — we cannot afford to do those things without jeopardizing the future for our kids.It is simply immoral, in my view, for us to continue to rack up larger and larger debts and pass them on to our kids, knowing full well that we'll all be dead and gone before it's paid off. It makes no sense at all.
While it's swell that Governor Romney is concerned about the future of our kids, at this very moment —as the densely populated Northeastern section of the USA is experiencing a catastrophic disaster at a result of Hurricane Sandy—I can tell you that millions of people in the line of this extraordinary and unprecedented storm are also very much concerned for their children. However, these folks do not have the luxury today of worrying about the future of their kids. The concern these people are experiencing is today..right now...immediate...and very, very real.
For these people, the need for FEMA is neither political nor abstract.
So, wouldn't you imagine that the Governor might want to respond accordingly?
Not so much. When given the opportunity to back off the position earlier today, Gov. Romney remained resolute in his commitment to scrap FEMA.
Suddenly, however, it turns out that New Jersey Governor Chris Christie—an ardent supporter and surrogate for Governor Romney who has backed the candidate's rhetoric at every opportunity—sees considerably more value in the federal emergency agency now that his own state is ground zero for this disaster.
Indeed, Christie has, today, gone on record making it very clear that he not only wants FEMA aid, he wants it now and he is in no mood to see New Jersey residents get caught in the political cross-fire as Republicans in Congress look to find offsetting budget cuts to pay for the huge amount of aid that FEMA will be expected to provide in the face of what looks to be a $100 billion dollar financial catastrophe.
""Nobody was asking about offsetting budget cuts in Joplin," Christie said, referring to the tornado-ravaged town in Missouri town, "and I don't want to hear about the fact that offsetting budget cuts have to come first before New Jersey citizens are taken care of."
Actually, Governor Christie has this wrong as his fellow Republican, House Majority Leader, Eric Cantor—a man who never met a disaster that he much cared about because he has never met one where his own constituents were in serious distress—required offsets before he would agree to help out the stricken people of Joplin, Missouri.
But Christie was just getting wound up—and we all know how it goes when Chris Christie gets wound up.
Resp0nding to House Majority Leader Eric Cantor's latest statement that he is not interested in FEMA helping unless and until offsets can be located, Christie had this to add—
"You want to figure out budget cuts, that's fine," Christie said. "You're going to turn it into a fiasco like that debt-limit thing where you're fighting with each other for eight or nine weeks and you expect the citizens of my state to wait? They're not gonna wait, and I'm going to fight to make sure that they don't."
Gov. Christie noted that this was not a partisan issue. To further drive home the point, he introduced New Jersey Democratic Senator Frank Lautenberg to add his own two cents on the subject.
"We are gonna fight like hell against those who want to cut back on FEMA"s funding," the Senator said. "We cannot do this without lots of money."
Indeed, so concerned is Governor Christies that the feds be there for him now that he needs them, he went so far as to compliment President Obama yesterday saying, ""I appreciated the president's outreach today in making sure that we know he's watching this and is concerned about the health and welfare and safety of the people of the state of New Jersey."
Isn't it amazing how smaller government becomes far less desirable, even to Governor Christie, when the catastrophe at hand is your own?
UPDATE: Governor Romney has issued a statement where he now tries to have it both ways. What a surprise. Check this out -
"Gov. Romney believes that states should be in charge of emergency management in responding to storms and other natural disasters in their jurisdictions," Romney spokesman Ryan Williams said in a statement. "As the first responders, states are in the best position to aid affected individuals and communities, and to direct resources and assistance to where they are needed most. This includes help from the federal government and FEMA," he added.
Related on Forbes:
Contact Rick at email@example.com and follow me on Twitter @rickungar


text: Have you ever wanted to know what it was like to be a shopping cart-type homeless person? If you did, the Korean store IdeaTopic offeres miniature shopping carts that not only roll around, but fit into each other just like real carts. In fact, if you buy enough, you can even make-believe you're going on a cart run at your local Safeway. Don't know what we mean? Catch the video after the jump. It's pretty much the worst video ever—believe us.


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Cameron University and Comanche County Memorial Hospital (CCMH) are teaming up for the Technicolor 5K Run, an '80s-themed, non-timed 3.1 mile run on Saturday, May 4. During the fun-filled run, participants will be "colorized" with bursts of colored powder and liquid. The TechniColor 5K will start at the Cameron University Stadium parking lot. Registration is $15 for students and $30 for adults through April 28. From April 29 through May 4, adult registration is $35. Proceeds will benefit CCMH's Children's Starlight Fund. To register, go to http://www.active.com/running/lawton-ok/running-event---technicolor-run-2013 or pick up a registration form at Cameron's Aggie Rec Center or CCMH's Community Relations Office.
Participants should wear a white shirt which will be transformed into a multi-colored work of art by the time they reach the finish line, thanks to numerous "party stations" throughout the course where runners will be doused with color. Colored materials used to "decorate" runners are non-toxic and gluten-free. Most of the color should wash out of clothes and running shoes after the event.
Each registrant will receive an official Technicolor 5K t-shirt, protective glasses and a bandana which they can use to cover their mouth or hair. It is recommended that participants bring towels so they can "dust off" after the race and protect the interior of their vehicle on the way home.
Race packets can be picked up on Friday, May 3, at the Cameron University McMahon Centennial Complex (MCC) from Noon to 7 p.m. Registrants are invited to attend a free outdoor movie shown on the grounds of the MCC at 8 p.m. that night.
Volunteers are also need to assist with the event on May 4. To volunteer, call 580-585-5406.
The Technicolor 5K is part of the Fitness in Action Series, sponsored by Fit Kids of Southwest Oklahoma.
The Children's Starlight Fund was established in 2005 by the Comanche County Memorial Hospital Foundation to provide an ongoing source of funding for the continual enhancement of pediatric services. It serves nearly 800 children each year.
For more information, go to http://technicolorrun.com or call 580-585-5406.
April 5, 2013


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Officials from the National Hurricane Center in Miami will join elected officials at a news conference Friday to discuss the importance of having a hurricane preparedness plan.
Rick Knabb, director of the National Oceanic and Atmospheric Administration's NHC, will be joined by U.S. Sen. Bill Nelson, Rep. Debbie Wasserman Schultz, Rep. Joe Garcia and Federal Emergency Management Agency administrator Craig Fugate for the 11:30 a.m. news conference.
Officials will be stressing the importance of having a hurricane plan in place and discuss the lessons learned during the 2012 season.
VIDEO: South Florida's Evacuation Zones
The 2013 Atlantic Hurricane Season officially starts Saturday and forecasters are already predicting an above normal and possibly extremely active year. NOAA has predicted 13 to 20 named storms for the 2013 Atlantic hurricane season, which runs through the end of November.
On Thursday, Florida Gov. Rick Scott joined officials from Miami-Dade at a news conference to urge residents and families to be prepared for the hurricane season.
PHOTOS: Hurricane Season Supplies List
Scott urged residents to gather their supplies and prepare themselves and their families to be ready for the first 72 hours after a storm.
"Florida's first responders and emergency officials are the best trained in the world," Scott said. "But it's no substitute for Floridians being prepared on their own, so with storm season beginning on Saturday, now is the time for every family to get ready."
For additional information visit www.floridadisaster.org.


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Arvest Bank invites customers and community members alike to join in a celebration of Cindy Weber on Thursday, Feb. 1.
Weber, currently a client advisor assistant for Arvest Private Wealth Management in Fayetteville, has worked in the investment industry for 25 years. That includes all 15 years of her career at Arvest, where she also serves as a registered sales assistant. Weber will retire, effective Feb. 2.
A drop-in reception to honor Weber will be held in the conference room at the Arvest Private Banking office located at 516 E. Millsap, Suite 203, from 2-4 p.m. Refreshments will be served.
"We could not be more thankful to Cindy for her contributions and accomplishments not just at Arvest, but in our community as well," said Steve Burkhead, regional manager for Arvest Wealth Management. "She has been an invaluable team member for Arvest, our customers and many others whose lives she has positively impacted. We will miss her tremendously, but we know how excited she is about retirement and spending time with her family, in particular. We wish her all the best."
Prior to joining Arvest, Weber graduated from John Brown University and spent 10 years traveling the country as an efficiency specialist for another investment firm.
Additionally, she is an active member of her church, where she works with her Seasoned Generation Small Group, mentors college students, and leads marriage conferences locally, nationally and internationally. Weber, who has three sons and five grandchildren, also enjoys travel and event planning.
Submitted questions will be answered by an Arvest banker and may appear on the Arvest Blog.
All Arvest banks are Equal Housing Lenders and Member FDIC.
Investment products and services are provided by Arvest Investments, Inc., doing business as Arvest Asset Management, member FINRA/SIPC, an SEC registered investment adviser and a subsidiary of Arvest Bank. Trust services are provided by Arvest Bank. Insurance products are made available through Arvest Insurance, Inc., which is registered as an insurance agency. Insurance products are marketed through Arvest Insurance, Inc., but are underwritten by insurance companies.
Securities and Insurance Products: Not Insured by FDIC or any Federal Government Agency, May Lose Value, Not a Deposit of or Guaranteed by a Bank or any Bank Affiliate.


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This Hitmontop is a Fighting-type Pokémon owned by Butch.
Hitmontop debuted in The Mystory Is History. Butch gave a headband invented by Professor Namba to him, which made Hitmontop angry. This allowed him to hone his skills and made him unstoppable until the headband stopped working. Hitmontop used this headband again in A Parent Trapped! and A Promise is a Promise, where he was used by Butch to battle Ash and Sparky as well as Jessie and James in order to stop them from taking back the captured Lugia.
Hitmontop appeared again in Showdown at the Oak Corral, where he battled against Professor Oak, Tracey, and Delia.
His last appearance was in Putting the Air Back in Aerodactyl!, where he went up against Gary's Umbreon and Crystal's Ivysaur in a failed attempt to capture a wild Aerodactyl.
Known moves
Voice actors
- Kōichi Sakaguchi (Japanese)
- Michael Haigney (English)
|Butch's Pokémon
|Team Rocket's Pokémon
|Jessie · James


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There are certain things in my life that I really, really hope don't turn out to be defective—seat belts, parachutes, the private browsing setting when I use my girlfriend's computer—but toilet paper might just have made it to the top of that list.
The University of Colorado is suing companies in San Diego and Phoenix over "defective toilet paper" after amassing over $40,000 in plumbing fees over the past few years. The incidents included "toilets bubbling over and overflowing toilets, and toilets that simply wouldn't flush and would cause some flooding and backed up drains."
Apparently there were flooding issues in 27 buildings in the spring of 2009 alone, which kind of begs the question of how it took two entire years of a toilet flooding epidemic before anyone thought to check the toilet paper. [Daily Camera]
Image credit: Shutterstock


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After several days of often contradictory rumours, Microsoft has unveiled Surface, its new own-brand tablet, which it calls 'a unique expression of entertainment and creativity.'
Some had predicted a 7in Kindle Fire competitor but Surface is clearly going for the iPad market. It's 10.6 inches across, Wi-Fi equipped and will come in two editions: one running Windows RT (a version of Windows 8 optimised for tablets) and another offering Windows 8 Pro.
The entry level tablet is 9.3mm thin, weighs 676g (a close match for the iPad) and it has a Gorilla Glass screen, though at 1,366 x 768 pixels the Surface display falls well short of the current iPad's Retina resolution of 2,048 × 1,536. In other ways it beats the iPad by building in a USB 2.0 port (which will work with certified printers, mice and keyboards), a microSD slot and Micro HD Video output.
It can be configured with 32GB or 64GB of memory and features the Office Home & Student 2013 RT suite of software. The battery is rated at 31.5W-h.
Surface has a 'VaporMg' magnesium casing and a flap that runs the full length of the back and can fold out into a stand.
Its rear camera is angled at 22 degrees so that Surface can be stood on a desktop and used for hands-free video recording. The front facing camera is complemented by dual microphones tuned for Skype and stereo speakers.
It has a Touch Cover in a range of colours that folds out into a 3mm thin touch-sensitive keyboard and trackpad. There is also a thicker Type Cover option embedded with actual moving keys for a more notebook-style interface.
The Windows RT tablet is said to be launching at the same time as the Windows 8 operating system, but the Windows 8 Pro version of Surface will follow about three months later.
The Pro tablet has a few hardware variations, including a bigger 42W-h battery, which also means it is thicker (13.5mm) and heavier (903g). Its display is Full HD, and therefore sharper than the RT version. The Pro model also has a stylus that magnetically attaches to the side and uses a palm block feature so that your hand doesn't activated unwanted parts of the touchscreen.
Its connectivity is slightly higher end, too, with a microSDXC slot, USB 3.0 and Mini DisplayPort Video output. It will be available with 64GB or 128GB of onboard memory.
After all that lot, third party accessory makers may have a hard time finding many things to make. Whether Surface is a good name will also be widely debated for sure – "Can I look at your Surface?" doesn't sound quite right.
Beyond that, though, the inclusion of 'proper' sockets, genuine Office software and Windows rather than Android (which has so far failed to make a big dent in the iPad's dominance) could add up to an attractive alternative to Apple.
No pricing was given at the launch event, in Los Angeles. The Next Web reports that it is expected to be "competitive with a comparable ARM tablet or Intel Ultrabook-class PC."
Microsoft says the Surface tablets will be on sale in physical Microsoft Stores and online Microsoft Stores in selected territories.
More info: Microsoft


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- Your quote is empty!
- Outdoor LED Lighting
- Indoor LED Lighting
- Wiring Devices
- Indoor LED Lighting
The 08-LED-DDALSN dusk-to-dawn security/flood light is an ideal solution for general site and flood lighting in commercial and residential settings. With a die cast aluminum housing and a fluted, polycarbonate lens shield to reduce glare, the 08-LED-DDALSN provides effective, economical security lighting. High-efficacy, long-life LEDs provide both energy and maintenance cost savings compared to traditional, incandescent and HID security/flood lights.
▪ Available in 5000k (cool white) color temperature.*
▪ Long-life LEDs provide at least 78,000 hours of operation with at least 70% of initial lumen output (L 70).**
▪ 08-LED-DDALSN35W delivers 4,269 lumens and 122 lumens per watt.*
▪ 08-LED-DDALSN55W delivers 6,703 lumens and 126 lumens per watt.*
▪ Universal 120-277 AC voltage 50-60Hz) is standard.
▪ Power factor > 0.90.
▪ Total harmonic distortion < 20%.
▪ Color rendering index > 8 0.
▪ Die cast aluminum housing.
▪ Fluted, polycarbonate lens shield to reduce glare.
▪ NEMA-type photocell included (120-277V).
▪ Easy installation in new construction or retrofit.
* Contact factory for other color temperatures and lumen packag es.
** L 70 hours are IES TM-21-11 calculated hours.
▪ cULus listed for wet locations (-20°C to 45°C / -4°F to 113°F).
▪ IP65 rated for ingress protection.
▪ Complies with FCC Part 15, class B.
▪ Complies with EN61000-4-5, surge immunity protection (1.2kV).
▪ 5-year warranty of all electronics and housing.
▪ Optional powder-coated steel mounting arm attaches to poles or walls.
▪ Mounting bracket included.
Button Photocell35W LED DUSK-TO-DAWN SECURITY/FLOOD LIGHT Th...
100 Watt LED Traditional Wall Pack - 11,967 to 12,350 Lumens - cULus Listed - 3K/4K/5K - 120-277 Volt35W LED DUSK-TO-DAWN SECURITY/FLOOD LIGHT Th...
80 Watt LED Traditional Wall Pack - 9,768 to 9,885 Lumens - cULus Listed - 3K/4K/5K - 120-277 Volt35W LED DUSK-TO-DAWN SECURITY/FLOOD LIGHT Th...
Customer Service
Cost Less Lighting © 2020


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Amazon Music Unlimited has the best UI for a music streaming service. Available on Android futhi iPhone, iPod Touch & iPad thru IOS, the app UI gives a dark themed look and smooth animations. Amazon Music Unlimited is also available on Windows, Mac & Linux via the web browser.
Amazon Music Unlimited music streaming service, makes for an easy to use music streaming service with 40 million plus songs available to stream via an internet connection. Amazon are confident that users will stay with the service, they have made available a 30 day free trial.
If you sign up on or before 11 July 2017, then you are entitled to 4 months of the Amazon Music Unlimited music streaming service for only 99p per month. Just click the button below to get started for free.Try Amazon Music Unlimited


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B.O.B. is a rarity in the hip hop world. From being a multi-instrumentalist, producer, singer and rapper; Bobby Ray is a force to be reckoned with. Fresh off the release of his sophomore album, Strange Clouds, B.O.B.'s manager took to twitter to congratulate the ATLien on his track "So Good" going platinum.
Going platinum is a rare feat these days, not only in hip hop, but in the music industry in general. I'm personally hyped to see B.O.B. doing big things, great talent deserves great rewards. Congrats to the homie B.O.B. for going platinum and thank you for making incredibly dope music that anyone can enjoy!
Source: Stupiddope.com
Strange Clouds, the acclaimed sophomore album from Rebel Rock /Grand Hustle/Atlantic recording artist B.o.B, has debuted at #1 on both of Billboard's "Top R&B Albums" chart and "Top Rap Albums" chart, #2 on the "Top Digital Albums" chart and a strong debut on Billboard's "Top 200" chart at #5. What's more, "Both Of Us," the rapper's collaboration with Taylor Swift, has debuted at #8 on Billboard's "Top Digital Songs" chart. The album features the Ryan Tedder-produced hit single, "So Good," which has reached platinum status with digital sales exceeding 1 million singles sold. To add to the excitement of the album's release, B.o.B partnered with Target on a deluxe edition of Strange Clouds, which features five bonus songs. In addition, Target hosted an exclusive album launch party on May 1, which featured a standout performance from B.o.B at New York City's Tribeca Rooftop.
The Atlanta rapper celebrated the release of his highly-anticipated sophomore album with an impressive line-up of television performances of his hit single "So Good" on The View, The Wendy Williams Show and Jimmy Kimmel Live!, where he also performed "Where Are You (B.o.B vs Bobby Ray)." This past Wednesday night B.o.B joined O.A.R on The Tonight Show With Jay Leno, for the first televised performance of "Champions," their collaborative track which is featured as part of Duracell's Olympics campaign in support of Team USA. Fans can download "Champions" for free at Duracell's official Facebook page, www.facebook.com/Duracell.
One of Hip-Hop's most inventive and exciting artists, B.o.B brought his captivating performance to Tree Sound Studios in his hometown of Atlanta, GA for intimate performances of his hits "So Good," "Where Are You," "Strange Clouds" and "What Are We Doing," exclusively for "The Live Room" on The Warner Sound's YouTube Channel. You can watch B.o.B's performances for "The Live Room" along with other content at www.youtube.com/TheWarnerSound.
Strange Clouds is the highly-anticipated follow-up to B.o.B's critically-acclaimed, RIAA-certified Gold debut album, B.o.B Presents: The Adventures Of Bobby Ray, which earned an outstanding five Grammy nominations including "Best Rap Album." The album includes collaborations with the likes of T.I., Taylor Swift, Nicki Minaj, Ryan Tedder, Chris Brown, Trey Songz and more, with production from heavy-hitters Dr. Luke, Salaam Remi, Ryan Tedder and even B.o.B himself. Strange Clouds has earned B.o.B high praise from critics ranging from Rolling Stone, who said that "…his strength is being inquisitive, like detailing his wealth, then asking if it matters," while Entertainment Weekly acknowledged that B.o.B "…knows how to hang in nearly every sonic situation, and master it – just like a real rock star."


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Peggle Extreme(ly Cheap (In Fact Free))
While we're all deep in the "Man, remember that 2008!" demi-ironic naval-gazing, let's take it further. Remember 2007? Ah, those were amazing days. Remember Peggle Extreme, the Orange-Box-included bonus mini-Peggle game? That headcrab on the unicorns head was funny and similar and… oh, no, can't stretch this out. Peggle Extreme is now free to anyone with a Steam account. If you haven't played it yet for some reason, get it from here.
When the_B told me about this, I told him that I knew about it already. But I didn't! What I was thinking about was the free new level pack for Peggle Nights. So thanks, The_B.


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Easy Application
Clean nails before application to remove any oils or lotions. to remove any oils or lotions.
Use immediately after opening.
Remove clear cover.
Select the size nail polish strips that best fit your nails.
Peel polish strip.
Gently peel the nail polish strip from its backing by pulling on the silver tab.
Remove tab & select end.
To use the other side of the double-ended nail polish strip, gently break away the silver tab.
Apply to nail & gently stretch to fit.
Place and smooth the strip on your nail until it is wrinkle-free, and gently stretch for a perfect fit.
Gently file excess
or remove with fingernail.
Crease the nail polish strip over the tip of your nail, and remove the excess by filing in a downward motion, or with the free edge of your nail.
application do's
- Store & use nail strips at room temperature and handle with warm hands. Nail strips may become more pliable in the heat and more rigid in the cold.
- Use immediately after opening — nail strips will begin to dry once they are exposed to air.
- Clean and prep nails before application — buff and file nails, push back cuticles, and use a prep pad to remove any oils or lotions.
- Remove the clear film that covers the strips before application.
- Apply thumbs last — start with pinky and work toward thumb.
- Stretch gently for a perfect fit — stretch horizontally to make the strip wider, or stretch vertically to make the strip narrower.
- Hold the strip in the middle instead of all the way at the end for a more controlled application.
- Crease the strip over the nail edge before removing excess with your nail or nail file.
application don'ts
- Do not leave nail strips in excessive heat or cold for prolonged periods of time. Do not leave strips under direct sun or LED lighting.
- Do not apply lotion to hands immediately before or after application.
- Do not apply strips over cuticles or skin. Push back cuticles and apply strips against or slightly above cuticle, so the strip adheres directly to the nail only.
Why did you join Color Street?
I joined Color Street because I wanted to be part of something where I could help empower women to reach their greatest potential. I also thought it was an exciting product that could be a huge game changer. Getting to be on the ground floor of a new exciting company made it all the more enticing!Janet Gallagher
Presidential Founder
Avondale, PA


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Post questions about the system utilities included in the SystemRescueCd. For example e2fsprogs, parted, ...
Post Reply
2 posts • Page 1 of 1
- Posts: 8
- Joined: 11 Mar 2006, 02:32
- Location: USA southeastern Virginia
If an update to the SystemRescueCD for SPARC is ever to come forth I could surely appreciate if the developer could figure out if an ipxe binary could be included on the boot menu.
Post Reply
2 posts • Page 1 of 1


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Nevada State Public Works
Capital Improvement Program 2019
Create New CIP Application
View/Edit Draft Status Applications
View Submitted Applications
Consolidated Applications
Submitted Application for a 2017 CIP Project
I. Administrative Section
1. Project Name:
SDCC- Add one Gun Post to the Culinary and Education Buildings
2. Project Description (One Sentence):
Add one Gun Post to the Culinary and Education Buildings with complaint restrooms. Provide a bridge from the Gym roof top gun post to the Education Roof Top Gun post and also provide a bridge from the Education roof top gun post to the New Culinary Roof top gun post. Retrofit the New Culinary roof with walk pads and safety railing around the parapet for use by officers.
3a. Project Location: County:
3b. Project Location: City:
Indian Springs
4. Department (department requesting project):
5. Division (division requesting project):
So. Desert Correctional Center
6. Agency (agency requesting project):
7. Agency contact person:
Kent Lefevre
8. Contact phone:
9. Contact email:
The Department ranking of this project:
10. The Department will rank their projects 1 through the lowest ranked project (e.g., If 5 projects were submitted by the Department a ranking of 1 would be assigned to the most important or most needed project and a ranking of 5 would be the least needed project).
11. Has this project been previously requested in a prior CIP?
12. SPWD 4 digit Building No. (for existing buildings)
13. Facility Condition Analysis Project No. (if recommended)
14. Is the property State Owned?
15. If the facility is existing, is it State owned?
II. Narrative Section
16. Project Description:
This project provides increased visibility and coverage of the travel paths, increasing safety for staff and inmates. New Gun posts would be added to the roof tops of Education and Culinary buildings similar to the one currently on the roof of the Gym building. There can be an interconnected cat walk from roof to roof. Add one Gun Post to the Culinary and Education Buildings with complaint restrooms. Provide a bridge from the Gym roof top gun post to the Education Roof Top Gun post and also provide a bridge from the Education roof top gun post to the New Culinary Roof top gun post. Retrofit the New Culinary roof with walk pads and safety railing around the parapet for use by officers.
17. Project Justification:
Currently staff do not have complete visibility of the travel paths to Culinary, units 5, 6 or 8, and it is worsened by darkness. The gun posts will provide staff appropriate vantage points to monitor the entire area .
18. Project Background Information:
Staff will continue to operate with blind areas and will be at a disadvantage when situations erupt.
19. Mechanical and/or Electrical Equipment Replacement Projects:
19a. Type of equipment to be replaced:
19b. Year existing equipment was installed:
19c. Manufacturer of existing equipment:
19d. Model of existing equipment:
19e. Are there any known hazardous materials?
Environmental Considerations
20a. Hazardous Materials (Asbestos, Lead Paint, etc.):
20b. Will the site require any hazardous material abatement?
21. Ramifications if the Project is not Approved (short essay):
Safety and Security of Staff and Inmates
Health, Life Safety, and/or Legal Issues
22. Please describe any health, life safety, and/or legal issues that will be resolved by completing this project (Short Essay):
23. Proposed Project Schedule Impacts/Issues
23a. Will this project require relocating personnel or vacating the building for any period of time?
23b. Explain:
23c. Has any design work been completed on the proposed project?
23d. What is the latest date this project could be completed without disrupting your program?
23e. What is the driving proposed completion date?
III. Preliminary Construction Cost Estimate and Funding Sources Section
Preliminary Construction Cost Estimate and Funding Sources (The SPWD will prepare all final cost estimates. This schedule is for preliminary purposes only.)
24. Land (if land must be purchased):
25. Offsite construction:
26. On-site Development:
27. Utility connection fees:
28. Water rights deeded:
29. Furniture, Fixtures and Equipment:
30. Specialty equipment:
31. Data and network equipment:
32. Telephone equipment costs:
33. Moving:
34. Renovation of vacated space:
35a. Correction of known deficiencies:
35b. (describe deficiencies)
36a. Any known commitments:
36b. (describe commitments)
37a. Known hazardous material abatement:
37b. (describe hazardous materials)
38. Total project costs:
39. Proposed funding of total project cost:
39a. Agency:
39b. Federal
39c. State
39d. Other/Donor
39e. (describe source of 'Other/ Donor' funding):
39f. Total:
40. Agency point of contact for outisde funding if 39a, 39b, or 39c funding sources are providing funds.
40a. Name
40b. Phone Number
40c. Email Address
IV. Site Analysis Section
Site Analysis (New construction only)
41. Estimated land area to be acquired (acres)
42. Will this project require new parking spaces?
43. Are utilities available to site?
44. Will project require relocation of existing utilities?
45. Are there any required offsite improvements (or right-of-way dedications)?
46. Is the site in a flood plain?
47. Is the site in an airport impact zone?
48. Does the site contain any underground storage tanks?
49. Does the site contain any adverse soil conditions?
50. Will the site require an environmental assessment?
51. Will rezoning or a special use permit be required?
52. Will any Utility connection fees need to be paid?
53. Will any water rights need to be deeded?
54. Will construction traffic degrade existing access or facilities?
55. Will the site require any hazardous material abatement?
56a. Other site considerations affecting cost? (describe):
56b. Describe Site Considerations:
V. Programming Section
Programming (New construction, building remodels, and building additions only)
57. Has any architectural programming occurred?
(Programming is an architectural definition of the needs/problems that must be addressed by the project)
58. Has any advanced planning occurred in previous CIPs?
59. Usable Square footage required (including storage space)
59a. New Construction SF:
59b. Remodel/Renovation SF:
59c. Addition SF
59d.Total project SF:
60. Occupancy type (Assembly, business, educational, factory/industrial, high hazard, institutional, mercantile, residential, storage, utility/miscellaneous) :
61. Approximate number of staff to occupy facility:
62. Approximate number of visitors per day:
63. Will this project require funding for any furnishings, fixtures and equipment?
64. For existing facilities, are there any known hazardous materials? (e.g., Asbestos, lead paint or underground storage tanks):
65. How many years of future growth will this project accommodate?
66. List of required facilites (laboratory space, classroom space, office space, conference rooms, cafeterias, maintenance shops, garages) and any unusual related equipment required for your project:


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Begin your getaway with the 9th annual New Smyrna Beach Shrimp & Seafood Festival on August 4th from 5-9pm along Flagler Avenue in the New Smyrna Beach Waterfront LOOP. Enjoy live entertainment while tasting what more than 30 restaurants will be competing for the "Best on the Beach" awards and offering taste sized portions of their specialties for $3-$5. Continue the fun and catch a FREE summer concert with performance by Gail Force playing a variety music from 6:30-7:45pm, outside on the south side of the new Brannon Civic Center, 105 S. Riverside Dr., New Smyrna Beach. Concertgoers are encouraged to bring a lawn chair or blanket.
August 5th – Take the day and enjoy some "water" fun. Your options include but are not limited to Boat tours from private sails to dinner cruises, Fishing Charters, Standup Paddleboarding, Surfing/Windsurfing/kite-boarding, kayaking and canoeing.
August 6th – Enjoy First Saturday on Canal Street. Stroll the historic district while artistic vendors set up along the street from 10am-4pm. Joe Harrison will perform blues and pop from 11am-1pm in Christmas Park. From 4-7pm, galleries also feature solo and group exhibitions and artist talks in the Douglas Avenue area of the district and at the Hub. Admission is free.
Getting a little thirsty? While enjoying the Art along historic Canal Street, join the Craft Beer Walk, sampling craft beers from 1-7 p.m. Tickets are $20 and include a six-ounce Canal Street souvenir glass and 12 sampling tickets that can be redeemed at 10 locations in the district.
The Anchor Inn Bed and Breakfast…Relax in a Comfortable, Cozy and Convenient Craftsman Bungalow. With its prime location, only a short walk from antique shopping, boutiques, restaurants and more, guests will also enjoy a hot three-course breakfast that compliments an atmosphere in which guests are treated like family. Adventure on your mind? Explore nearby parks and beaches on one of their comfortable beach bikes, or navigate the waterways with their kayaks or stand-up paddleboards. You are a short walk from the Intracoastal Waterway and local marina, and a two-mile bike ride from the beach.
The Black Dolphin Inn…A quaint Old Florida beach town is the setting for this elegant Spanish Isle – boutique inn overlooking the Indian River in New Smyrna Beach on Florida's east-central coast. Guests are within walking distance of restaurants and shops in New Smyrna's historic downtown and a short distance from the seaside community's sprawling beaches, surf shops, and Flagler Ave's beachside galleries and eateries. Overnight dockage is available for guests with boats, and fishing opportunities are abundant in the backwaters and bays of the Indian River Lagoon and nearby Canaveral National Seashore Park.


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NORTHERN STRONG! Fort McMurray and the Wood Buffalo regionView All
If your dream is to snag a trophy walleye, wrestle a monster pike or land a Northern Alberta laker, fishing Alberta's north is sure to get you hooked.
The Aurora Borealis or northern lights are mesmerizing, dynamic displays of light that appear in the night time northern skies.
Winter in Fort McMurray has so many incredible opportunities for your winter adventure.
Curling is a sport in which players slide stones across a sheet of ice towards a target area. Here in the Municipality of Wood Buffalo curling has a long and glorious history.
After several days of heavy snowfall, the pillows covering the forest floor are too deep to wade through. A subtle wind picks up a little. Pines creek in the relative silence. You set your old wood-framed snowshoes down and buckle the leather bindings around your boots.
Newly expanded in 2010, MacDonald Island Park features an array of recreational activities for the whole family, from swimming and skating to workout facilities and concerts.


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Hunter node100. Metallart: Draht tape anschluss. Copper+abs+imitation latex. 2 pieces. Fountain nozzle. Sh-hg-641. Set anschlüsse autos werkzeug. Palisad 67426. 198.3g. Garden sprinkler suit. Haar-art: Jy005. Category: Gartenschlauch wie im fernsehen gesehen.
Practical and durable. Mist nozzleSize: 110v/220v airbrush compressor. Wholesale automatische sprinkler. Black + orange. Kunstrasen tooles. ölpumpe hand. 400mmZ&w-dl-2.
Airbrush cake decorating, temporary tattoos, t-shirt paint. High quality brass. Weight: Schlanke spray. Garten bibcock. Mg0007. Wholesale stein form pflaster. Battery: Artikelhöhe: Schaufel falten. Plastic + rubber. Easygo. Brunnen bunte. D&d. Solar panel power water floating pump. Capacity: 69730. Dosage rate: 1463g.
Gewächshaus gerät. Mess wellenlängen. Quick couplings. 300ph-dl. Water exit: Wholesale bewässerungssystem wasser. Werkzeuge fahrzeug. Jäten werkzeuge für garten. After open 610mm. Without automatic timer. Watering device. 120-150kg. Free shipping: Packing: 150p-r50sSchwefel kreuz. Water-driven chemical injector. Wholesale shearly wildleder. Cp-108.
Welcome to Fuck Yeah! Anastasia Nikolaevna, one of the very first Tumblrs dedicated to anything and everything Her Imperial Highness the Grand Duchess Anastasia Nikolaevna of Russia (18 June 1901 - 17 July 1918).
Tsar Nicholas II listening to his daughter Grand Duchess Anastasia Nikolaevna as another daughter and his sister, Grand Duchess Olga Alexandrovna, look on
courtesy of GARF
Tsar Nicholas II with his daughters at Livadia Palace, the Grand Duchess Anastasia appears to be face-palming
courtesy of GARF
Anonymous asked: 1906 or 1914 OTMA formals?
AND DESTROYED them, ❞
moodboard: the romanov sisters
it was our destiny to love and say goodbye.
June 18th 2017 marks the 116th birthday of Grand Duchess Anastasia Nikolaevna of Russia.
"At about 3 o'clock in the morning, Alix started to have strong pains. At 4 o'clock I got up, went to my room and dressed. At exactly 6 o'clock in the morning a little daughter -Anastasia- was born. Everything went off splendidly, quite quickly and thank God without complications! Thanks to the fact that it all began and ended while everyone was still asleep, we both had a feeling of calm and solitude! After that I sat down to write telegrams to relatives and friends in various parts of the world. At 11 o'clock Yanyshev said prayers. At 3 o'clock there was a Te Deum at our church. Mama arrived from Gatchina. Went for a short walk. After tea, Mama left. Luckily Alix felt quite cheerful. The little one weighs 11½ pounds and measures 55cm. Went to bed early." - Nicholas II June 1901.
Tsar Nicholas II, Olga Nikolaevna, Maria Nikolaevna, Anastasia Nikolaevna & Alexei Nikolaevich in Crimea, 1912
Anastasia Nikolaevna onboard the Standart, 1912
Anastasia Nikolaevna onboard the Standart, 1912
Anastasia Nikolaevna with officers in 1913


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Brad Paisley isn't the only country star who's dealing in cows these days. Now the boys in Rascal Flatts are stepping up and getting into the action as well.
As previously reported, Brad is purchasing a cow for the Masai Tribe in Kenya, and to do so, he's sent WYCD Detroit's Steve Grunwald to Africa to personally purchase and deliver the cow to the tribe, who are situated several hours' drive outside of Nairobi.
The cow's name? "Paisley," of course.
When the members of Rascal Flatts heard about Grunwald's trip, they immediately wanted to participate. So now they are having Grunwald purchase three additional cows to be delivered along with "Paisley." (Those cows' names? "Joe Don," "Gary," and "Jay.")
.@bradpaisley Project now 4 cows THX 2 @rascalflatts! Update from #Nairobi cbsloc.al/RgHcq5 @jaydemarcus @garylevox @joedonrooney
— Steve Grunwald (@Stevegrunwald) October 11, 2012
Grunwald left for Africa this past Tuesday evening. He arrived in Nairobi yesterday, and then journeyed to the Masai's home this morning, in Amboseli National Park, near the border with Tanzania. He's been blogging about his journey the entire way, and posting lots of photos.
"The traffic on the roads [was] horrible," Grunwald writes of his journey from Nairobi to meet with the Masai. "Mostly trucks with random police check points. Oh and the police carry AK-47s." He also says that "the people are so nice" but that "the poverty is really sad. It breaks my heart seeing the kids so malnourished."
Grunwald, though, reports he was able to purchase four cows for the Masai, and that they are "pretty cute."
He also posted a bit of video, showing the Masai greeting their friend "Brad Paisley." "The Masai love Brad Paisley, I don't know what it is," says Grunwald.
More on the story as it develops!
– Kurt Wolff, CBS Local


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TO: Public Records Custodians
SUBJECT: Electronic mail
EXPIRATION DATE: Until superseded
PURPOSE: This bulletin supersedes SPR Bulletin No. 5-92 and provides information and requirements for the management and disposition of electronic mail sent and received by public officials.
Electronic mail (email) is a document created, transmitted and received by a computer system or other electronic form of written communication. Like the telephone, email allows instant communication. Like traditional mail, it creates a durable written record of messages delivered and received. Email use has grown rapidly and it has emerged as a major means for both communication and business activities in all segments of society.
Messages sent by email vary in substance and content. It may contain formal or informal data and text used supporting or executing business activities and policy decisions. The growth of email and the importance of the messages it carries, make it imperative that government offices take steps to effectively manage and control this medium.
1. For the purpose of this bulletin, email is defined as any message created and received on an electronic mail system. An electronic mail system is a service that provides facilities for creating messages, transmitting them through a network and displaying them on a recipient's computer terminal. The email message may be text or word processing documents, spreadsheets or other data compilations transmitted through such a system.
2. All email created or received by an employee of a government unit is a public record. In Massachusetts, the term "public record" is broadly defined to include all documentary materials or data created or received by any officer or employee of any governmental unit, regardless of physical form or characteristics. G. L. c. 4, § 7(26). Email is, therefore, a public record and it is subject to the requirements of the Public Records Law. G. L. c. 66.
3. All email messages are subject to public access and disclosure through the provisions of the Public Records Law. G. L. c. 66, § 10.
4. All email messages may be sought and obtained through the discovery process in litigation and may be admissible as evidence in a court of law.
5. In most cases, simply deleting a message does not actually 'delete' the message. The "delete" key merely removes the electronic pointers to the file. The actual file may remain on the computer system indefinitely unless it is properly expunged from the system. Questions regarding that process should be addressed to your systems administrator. Copies of messages may also be retained independently on system backups. Regardless of the intent to delete the message, as long as it exists, it continues to be subject to discovery.
6. Although email is analogous to paper correspondence, the courts have found that there are indeed, differences between the two records. The contextual data (the "envelope" that contains the mailing address, date/time stamp, routing instructions and transmission and receipt information) that accompanies email messages constitutes an integral part of the record and thus must be retained as a part of any printed or stored version of the record. Armstrong v. Executive Office of the President, 810 F.Supp. 335 (D.D.C. 1993).
7. Email systems are a corporate resource. Email systems in use in government offices are government property installed and maintained for the conduct of government business. The office may and should exercise control over the use of the resource by employees and has the right to monitor and read employee email.
1. Any employee or officer of the Commonwealth who creates or receives an email message must review said message for content. Once a determination has been made regarding the subject matter involved in the communication, the employee or officer must consult the retention schedules for his\her agency or municipality in order to determine the lifecycle of that particular record. Necessary and proper records management procedures must then be implemented to ensure that the record is preserved for the proscribed retention period. G. L. c. 4, § 7(26).
2. Email must be managed as a part of the office's records holdings. Email messages are subject to the same records management principles as all other records of the office. Records retention schedules issued by the Supervisor of Public Records (for local governments) and by the Records Conservation Board (for state government offices) must be implemented for email as well as for analogous paper records.
3. Email systems are not record-keeping systems. All email users must screen and evaluate email messages according to "CONTENT".
4. Once the CONTENT or subject matter of the message is determined, the user must consult their agency's record retention schedule and the Statewide Records Retention Schedule (for State Agencies) or the Records In Common Schedule (for municipalities) to determine how long the record must be preserved.
5. Once the applicable retention period has been determined, the user should file it in accordance with the entity's filing system procedures.
6. Email messages should be stored depending upon retention period. Please consult your entity's record liaison officer, computer technical staff or systems engineer for assistance.
7. All government offices must establish written policies regarding their email systems. Said policies must ensure that their system is capable of displaying and preserving the contextual data (metadata) associated with the email message to ensure the capture and preservation of a complete record. Any email message which is printed to preserve content must contain the metadata in its complete form.
8. Government offices must ensure that all personnel who will be handling
email are properly trained to ensure compliance with this policy.
Questions regarding access to public records should be directed to:
Supervisor of Records
Public Records Division
1 Ashburton Place, Room 1719
Boston, MA 02108
Phone 617-727-2832
Fax 617-727-5914
Email firstname.lastname@example.com
Questions regarding records retention should be directed to:
Records Management Unit
Massachusetts State Archives at Columbia Point
220 Morrissey Blvd.
Boston, MA 02125
Phone 617-727-2816
Fax 617-288-8429
Email firstname.lastname@example.com


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Your returns may be relatively uncomplicated -- but sometimes new circumstances can make tax preparation a bit trickier. Follow these tips to avoid making mistakes.
1. You Got Divorced.
Even if the final date on your divorce is Dec. 31, the IRS views you as divorced for the entire year -- so don't choose married filing jointly status on your return.
If you have children, your divorce decree should state who can claim them as dependents. If that wasn't decided, you and your former spouse can arrange to alternate years using IRS Form 8332.
2. Your Spouse Dies.
You can file as married filing jointly for the tax year your spouse died (unless you remarried by the end of the year).
Keep in mind that life insurance payouts are generally free from federal income tax. But if you invested the money and earned interest, the interest still needs to be reported.
3. Your Dependents Go Solo.
You can still claim an exemption for your children if you pay at least half their expenses; they are full-time students in a qualified institution; they are younger than 24 at the end of the year; and meet other IRS requirements. Make sure they don't file returns claiming themselves as dependents, which is viewed as "double dipping" by the IRS.
4. You Have W-2s from Employers in Multiple States.
This can be a problem if you must file a state return for one or more states. Keep in mind that relocating for employment reasons can sometimes make moving expenses deductible.
5. Your W-2 Is Wrong.
Contact your employer immediately if your name, Social Security number, street address or pay amount contains errors. The employer should then file a Form W-2c with the proper details.