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In the wake of Oklahoma's tornado tragedy, it's only natural that the people affected will be on everyone's minds. Any natural disaster calls for prolonged introspection, especially facing the loss of life. Eventually curiosity turns us onto other consequences—the wildlife and surrounding habitats that the storm also left in its path. How do plants, birds, and other wildlife fare after a tornado tears through an area?
The general consensus seems to be that we don't really know. As weather systems go, the impact of hurricanes is easier to study because their broad spread and brooding nature makes them easier to predict. But tornadoes, which typically rip through a region called 'Tornado Alley'—between Iowa, Colorado, and Texas—from late springinto summer, are coiled tightly like forceful weather springs, and they move fast—making them harder to detect in advance. Despite the many mysterious surrounding twisters, we do have some knowledge about how they affect nature.
Sensing the storm
Birds are lucky in that they can detect minute pressure shifts before unusual weather arrives. However, Kenn Kaufman, Audubon field editor and author, believes that our feathered friends are worse at predicting tornadoes than we are because the twisters move so fast and are so localized. "Humans have more advanced warning than birds do because we have the nightly news," he says. There is one thing that birds can do more effectively than us, though, he says—escape. The assumption is that "a lot birds get out of the way," he says; "they have enough sense" to leave.
In the tornado's path
Like hurricanes—which can actually spawn twisters—tornadoes are hugely destructive and can flatten things in their paths even more severely. "The intense concentration of habitat destruction that occurs undoubtedly makes a difference in bird habitat," Kaufman says. Trees where birds nest are ripped from the ground, and debris from shredded structures and vegetation obscures underground burrows. Any birds caught up in the storm are presumably killed—although there is no real way of measuring wildlife deaths after a storm. Bodies are hard to find amid the debris, and over long distances in the rural areas where tornadoes often strike. Furthermore, to gain a real grasp of the mortality, experts would require pre-tornado wildlife census against which to compare the numbers of surviving individuals after the storm—a rarity.
David King, a research wildlife biologist with the USDA Forest Service in Amherst, Massachusetts, adds that when it comes to the effect that tornadoes have on wildlife, direct mortality is less of a concern to conservationists. "I think principally the effects on wildlife are through changes in habitat," he says, since habitat so strongly influences wildlife survival after a storm.
After a tornado has blown a hole through a forest, for instance, "You'd see a lot of logs lying down, and brush and snags standing where trees have been snapped off," says King, who has studied forests hit by twisters. "The principal changes are to the removal of forest canopy." That allows a lot of light to hit the ground, which in turn results in smaller saplings colonizing the former wooded areas, forming a dense thicket over time. The habitat shifts from forest to shrub, making way for different species to move in to the area. "The golden-winged warbler is a shrubland species that has been the subject of a lot of conservation concern, and would use tornado-damaged sites," says King. He adds to that list the chestnut-sided and prairie warblers, as well brown thrashers.
A return to (a different kind of) normalcy
As illustrated by birds, as a forest undergoes transitions between destruction, regrowth, and maturity, the species that inhabit it may change, King explains.
When it comes to birds, the timing of tornadoes—stormy late spring and early summer—often coincides with nesting season. After the storm passes, birds are often drawn back to their established territories. "There's such a powerful instinct for them to return to their nesting habitat," Kaufman explains, "they can go back and figure out, oh well this is the spot." Unfortunately for them, 'the spot' might be a downed tree or an obliterated building.
Kaufman offers a purely anecdotal account. He recalls that after a tornado passed through Kansas in the late 1960s, he noticed a posse of barn swallows repeatedly circling one area. Afterward, he realized a barn had stood there before the tornado struck, and was likely where the birds had built their nests. (The birds could not have rebuilt in the area, since everything was gone.)
While much remains unknown, King loosely compares the tornado-stricken habitats is to those devastated by fire: Some landscapes—especially forests—actually thrive after disaster strikes. In these ecosystems, upheaval brings revival that can be key to some species' survival. Fallen branches provide more cover, nooks, and crannies where animals can take cover. Rotting wood also spurs new growth as it fertilizes the soil. The benefits are significant enough that ecologists suggest authorities refrain from clearing forests of damaged vegetation after severe weather events. Believe it or not the U.S. Forest Service still refers to this as woody "debris" and often burns it.
For some birds, change is salvation. King offers a hopeful anecdote in the form of the whip-poor-will, a forest-dwelling bird that faces habitat loss. In forests, fallen trees give a photosynthetic boost to the lower, shrubby level—an ecosystem that birds like the whip-poor-will need more than deep, shadowy forest. "They won't actually use mature forest," King says. "They require shrubland."
Once, after a tornado passed through Broomfield, Massachusetts, King recalls that whip-poor-wills populated the area where new shrubland opened up to the sky. Sometimes, new life can spring from nature's worst destruction.


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Plant Encyclopedia
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I never really stopped to write anything earlier in the week about Martin Luther King Jr. Day. I'll admit, as a white child growing up in America, I never stopped to think about this day as anything other than a day to be off of school. But as I grew up and began to understand the struggles of African Americans in our country, it began to make sense to me to honor Dr. King. His message of peace and equality still rings true today- not just for African Americans, but for all oppressed people. I read so many blogs this week about how far we've come and how families that look like mine might not even be possible without activists like Martin Luther King. I took a moment to reflect on how significant it is that our president is African American. I thought about my daughter who has the opportunity to go to school with a rainbow of children. I thought of my brown son and how he will be able to go to that same school. As my children got drinks from the water fountain at the grocery, I thought about how awesome it was that there was one fountain for all instead of one for "whites" and one for "blacks".
As I was reveling in the progress, I read the following statement this morning from one of my male, African American friends on Facebook, "I can't even get a gallon of milk from the (grocery) without some old lady grabbing her purse. Even when I got ( my daughter) with me. I don't want your purse!" The comments that followed from other African Americans were so telling. One made a reference about how fast white women lock the doors when a black man walks past their cars in the parking lot. Another talked about how these types of things happen so much more often than people think.
I was snapped right back to the reality that my black son will grown into. A world where, though there are equal rights, there are still hardened hearts. A world where many people still equate skin color with crime and violence. A world where white women will hold their purses closer for no good reason when he walks by. A world where there are still churches who have unwritten codes that keep blacks out of the congregation. A world where the "n" word is still thrown around with no regard to the derogation it causes.
When we made the decision to bring home a son from Africa, we felt the weight of racism in this country. I think so many times as the majority, we like to think that this doesn't still exist. We like to think that we treat everyone the same, but do we really? I wish I had a nickel for the number of times I've been asked, "Now that you have a black son, what if your daughter wants to marry a black man?" Usually the asker acts like this would be committing a crime against humanity. I like to respond, "Is he nice to her? Does he treat her like a princess? If he does, who cares what color he is?" For the most part, our family is accepted with open arms everywhere we go. But sometimes, the racism is palpable. From time to time, I've seen people look at our family and look at our adopted son as if he is a disease. We've heard their comments, we've seen their looks.
Sadly, for many people that we know, our son is the only person of color they have contact with. It amazes me the attitudes that he's changed- how many times I've heard people mutter under their breath while they watch him play, "He's just like all the other kids!" Well, of course he is. He is just a kid. But he is still a kid that will grow up in a world where the very color of his skin will make people assume that he can dance, sing and play football and will go on to do drugs and commit crimes in his spare time. People fear what they don't understand, whether it be race, religion, sexual orientation, AIDS, whatever. Until we let go of the stereotypes, are we really moving forward?
If Dr. King were alive today, I think he would say, "Well done. But we are not finished. We've changed the laws, now let us continue to change their hearts."
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Troika Cabbage Rolls
Our cabbage rolls are made with the finest ingredients; fresh cabbage bursting in flavour and picked at the peak of the season. We make our rolls in a Ukrainian style using traditional methods.
Troika Foods started out in Edmonton, Alberta over two decades ago. In July 2010, Troika Foods purchased Pasta Time, another Alberta-based business specializing in filled frozen pasta, fresh cut pasta, and assorted sauces. Though the company, people, and products have evolved, we continue to use traditional recipes and techniques in order to create delicious products without any preservatives or additives.
We are an Alberta gem offering a wide array of products. We continue to make cabbage rolls in a Ukrainian style using traditional methods, and we also make a full line of filled pasta offering our retail and food service customers a variety of shapes and fillings to choose from, made with the freshest ingredients.
Wherever possible, we buy local Alberta products and support local businesses including: Alberta farm fresh eggs, over 1000 lbs. of Alberta cabbage a day and our wheat flour and semolina for our pasta comes from Southern Alberta, considered one of the best wheat sources in North America.


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The following is a list of music I listened to over and over again in 2013. None of it was stuff I was pressured to listen to because I am very opinionated about music and some of my income is from writing about music. This is strictly the music I held in the highest regard over the last twelve months.
(I have created a Spotify playlist for your enjoyment if you'd like to check out these records.)
The Best Records I Heard This Year
Crash Of Rhinos, Knots
They have a silly name, but Knots is, hands down, one of the best records I've heard this year. Imagine Hot Water Music backed by Rat Scabies from the Damned spending time hanging out with . . . And You Will Know Us By the Trail of Dead.
Suede, Bloodsports
When Suede reformed a couple of years ago for shows, the word was they wouldn't put out new material unless it was worthy. Well, this is their best record since 1996's Coming Up. Like Coming Up, this feels more like a singles compilation of great British pop-rock that screams for repeat listens.
Deafheaven, Sunbather
When I heard Sunbather, I became that guy who won't stop recommending it to people. I've never compared a band to Carcass and the Cocteau Twins before, but somehow, this collection of blast beats, shimmering guitars, and demonic screams is a treasure.
Rika, How To Draw a River, Step By Step
A fantastic Austrian band that I would have never heard of if it weren't for Keith Latinen at Count Your Lucky Stars Records. Recalling Midlake, Low, and Ida, this record is perfect for a rainy day or a quiet morning with the sun slowly rising.
The Dillinger Escape Plan, One of Us is the Killer
While I enjoyed many tracks from the band's previous record, Option Paralysis, One of Us is the Killer is more of a return to form for this band. An assault on the senses, in the best kind of way.
Dream Theater, self-titled
Dream Theater's second record with Mike Mangini on drums sounds more akin to '97's Falling Into Infinity. Meaning, there are far less songs over seven minutes in length, and there is very little room for repetitive noodling. The mix is up in your face, giving a chance for everyone (especially Mangini) a chance to shine. And the string section on the closing track plays one of the finest melody lines I've heard all year.
Placebo, Loud Like Love
Placebo doesn't do anything technically new here, but this record is one of the strongest records they've released in a few years. Way better than Battle for the Sun.
Bruno Mars, Unorthodox Jukebox
Take a compilation of some of the best Top 40 hits of the 80s and re-record them with even more overtly sexual lyrics and references to drugs. That might sound horrible, but Bruno Mars pays homage to the Police, Lionel Richie, and Michael Jackson in a very enjoyable way.
Into It. Over It, Intersections
Evan Weiss delivers a second proper LP as Into It. Over It that is more akin to his mammoth 52 Weeks collection. Great for early mornings or late nights when you think life seems so overbearing and confusing.
Sharks, Selfhood
Great jangle pop-punk from an English band that sadly called it quits this year. A band I recommended to those who wouldn't venture so far as to listen to say, Lagwagon, but would listen to the Smiths in a heartbeat.
RVIVR, The Beauty Between
Latterman was a very energetic band that married caffeinated pop-punk with gruffy post-hardcore. Yet the band's offshoots have produced even better material, like Iron Chic, Bridge and Tunnel, and RVIVR. Sequenced like a big song with multiple movements, The Beauty Between is most excellent, especially "Wrong Way/One Way."
Hello, Old Friends
Pearl Jam
There was never a time when I shed all of my fandom and appreciation of Pearl Jam. No matter how many Creed and Nickelback CDs I stocked while in college, the holy trinity of Ten, Vs., and Vitalogy never lost its luster. The thing is, I had a hard time getting over the fact that they tossed a technically accomplished drummer for one that appeared to be way less accomplished . . . back in 1994. Then they got a great drummer who opted to play his own way on the old material, eschewing a certain kind of flair in the process. Well, when the Twenty documentary came out, I tried to dig into the years I didn't pay very close attention to the band. Binaural, Riot Act, Pearl Jam, and Backspacer have a wealth of goodies on them, but I doubt I would have truly loved them when they originally came out. With this year's Lightning Bolt, I had very high regard for this record as well as the band's entire catalog. The band has always sounded like the bands I loved in middle school and high school – it just took me many years to understand that.
Kings of Leon
When Kings of Leon first came onto my radar, I did not understand what was to love about this Strokes/Lynyrd Skynyrd hybrid. "Molly's Chambers" sounded like a basic song hung up on the second fret of the E string. I heard great things about their second record from reliable sources, but I never investigated it beyond "The Bucket." Then the band committed the sin of dressing like fashion models in hipster clothes. This reeked of the feared selling out, yet there was this added atmosphere to their music that was clearly attributed to U2's influence on them. I didn't care what people said about the U2 overtones as U2 is one of my favorite bands of all time. I enjoyed Only By the Night, but had not checked out anything since then. Watching their Storytellers episode of Palladia one afternoon, I was struck by how I liked all of the songs I had never heard before. This year's Mechanical Bull is quite a joy even though it's exactly what you'd expect from this band by now.
Catching Up On One of the Best Records Released in 2012
Everyone Everywhere, self-titled
Evan Weiss praised the hell out of this band in 2012, but I didn't get around to giving them a fair shake until this year. This Philly-based band has two self-titled records to their name. While their first record is good, their second is a marvel. Smart emo rock that doesn't sound like Cap'n Jazz or Sunny Day Real Estate with an unbelievably tight drummer to boot.
Thank Jenny Hansen For This
Supertramp, Breakfast in America
Until this year, the most I knew about Supertramp was its two songs featured in Magnolia. The name of the band still sounds like a goof, but oh my, Breakfast in America is a stunner of a record. I was inclined to check this out after repeat early morning listens to "Take the Long Way Home" by my lovely girlfriend, Jenny. Expertly produced pop rock that still sounds fresh in 2013.
Boy Band Song That Is Better Than You Might Think
One Direction, "Little Black Dress"
Steven Hyden is one of my favorite pop culture/music writers. I've followed him loosely since he left the A.V. Club to become a staff writer at Grantland. When he praised this deep cut on the latest One Direction record as a Cheap Trick-esque song that garage rock bands need to "cover it immediately," I was intrigued. Hyden doesn't come across as a writer who praises things that are so terrible that it's good. He genuinely praises something no matter uncool it might be to cynical and unhappy people under the age of 40. So it's very safe to say that if "Little Black Dress" came out in 1982 on the heels of the Rubinoos and Utopia, it would be on a Rhino "Poptopia" compilation.
Great Songs On Albums That Didn't Make the Albums Cut
Their / They're / There, "Concession Speech Writer"
Evan Weiss (Yes, there's that name again) has a side project with Mike Kinsella from Cap'n Jazz/American Football/Owen. They put out two EPs this year and they are worth your time if you like any of the bands these guys are involved with.
Killswitch Engage, "In Due Time"
At this point in their career, KSE seems to recycle riffs from their earlier albums. Reunited with their original singer Jesse Leach, the band made a much better record than their previous one. This tune might crib a lot from "Rose of Sharyn," but Leach's delivery and lyrics are most exceptional.
Coheed and Cambria, "Dark Side of Me"
Coheed and Cambria released the second half of their Afterman series in 2013 and this was its lead single. A slow, somber number with one hell of a great chorus.
Low, "Just Make It Stop"
I know a lot of people who love Low. I enjoy them to an extent but I can't really bring myself to listen to one of their records repeatedly. However, a song like "Just Make It Stop" is something I can listen to over and over again this year.
Editors, "A Ton of Love"
Bouncing back from an unfortunate detour with synth-rock, Editors continues to grow and make satisfying music. With understandable comparisons to Echo & the Bunnymen and the Psychedelic Furs on "A Ton of Love," I quite enjoyed this more than any other tune on the album it came with.
Balance and Composure, "Reflection"
I'm not going to lie: I saw Balance and Composure earlier this year and found them dull and boring. I was at the show to see the mighty Jealous Sound, so I wasn't in the mood for the pretty-boy dreary sludge of B&C. Yet when a friend posted this tune on my Facebook wall asking for my opinion, I was struck by how good it was, even it sounded a lot (and I mean, a lot) like Cave-In circa Jupiter.
Marquis Toliver, "Control"
Jenny and I wake up to NPR every morning. More often than not, if they have a musical guest on, it's somebody up my alley. Marquis Toliver has a very interesting story of being a classically-trained violinist with a pop R&B sound. Strings are all over his record and its lead single is a great stepping off point.
Stagnant Pools, "Dead Sailors"
The National might be cooler to praise openly, but I find the longer I listen to them, the more I feel drained by them. Stagnant Pools has a similar dour drone, but on a bracing song like "Dead Sailors," I can get a lot of mileage out of them.
Best shows
Ken Stringfellow, Club Dada, March 8th
There's some great mojo about Club Dada. The most fun I've ever had playing a show was there (a thrown-together band doing Rolling Stones covers), the best show I saw last year was there (Converge/Torche), and now I can add this. I've appreciated Ken's solo work over the years, but his stuff with the Posies is always worth revisiting. Playing to ten people without a microphone, he played his heart out, sang his voice off, and pounded on his keyboard and guitar. Just a powerful show as a whole, and one where I could talk to Ken before and after it like a normal human being.
Ash, House of Blues Cambridge Room, March 10th
Seeing Ash play to 40 people in Dallas was a whole lot easier than seeing them at a festival in England. With a great career-spanning set opening for the View, I was over the moon to finally see this great band. And I truly hope to see them again when they come back to Dallas in February.
Blake Schwarzenbach, Three Links, June 18th
I don't know what the deal was, but there was something moving about seeing frontmen from bands I love play solo shows. Blake played a lot of great new material from his .forgetters project yet also played Jawbreaker's "Chemistry." And as much as people want to paint him as this mythic figure, I found him to be a very charming, down-to-earth guy who's incredibly well-read and sharply funny.


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Web Design & Development
Webscript, based in Royal Tunbridge Wells, Kent, are a leading web design and web development agency. Since forming in May 1996 we have built an extensive and impressive client base that includes many household names.
We provide high quality solutions for a range of clients requiring content management systems, web development and design, search engine optimisation and digital online marketing.
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We build partnerships with our clients, offering ongoing support and maintenance, alongside marketing and trend analysis information that empowers the client to clearly determine, direct and develop their business strategies.
Our dedication to delivering consistently high quality solutions is aimed at building long-term relationships with our clients. The repeat and referral business we have won to date proves this policy is working.


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WASHINGTON — The Supreme Court heard arguments Wednesday in the second blockbuster same-sex marriage case of the week, a challenge to the 1996 Defense of Marriage Act, which denies federal benefits to same-sex couples even if they are married in states that recognize their marriage. Here are a few key questions and answers from the arguments:
Q: How did the justices appear to be leaning on upholding the federal law?
A: They appeared to be leaning all over the place. There could be five justices, the four liberals and Anthony Kennedy, prepared to strike down the law in a narrow ruling based on the notion the federal law denies equal rights to couples in states where gay marriage is legal. This could allow the court to take a cautious approach that does not wade into the larger questions of whether gays and lesbians have a constitutional right to marry.
Q: Could the court avoid deciding the constitutionality of DOMA?
A: Yes, quite easily, and many of the justices seemed to be searching for a way to do that. The court is concerned that House Republicans do not have a right to defend the law in place of the executive branch, which usually defends federal law but in this case is not because the president considers the law unconstitutional. The court also was worried that it has never decided the legality of a federal law when both main parties — in this case the plaintiff and federal government — agree with the lower court ruling striking it down.
Q: What would happen if the court decides not to decide the merits of the case?
A: In theory, that would let stand a lower-court ruling finding the law unconstitutional, although that ruling only applies in a number of East Coast states. It would leave the matter unresolved nationally, and likely lead to pressure on the court to decide one of the other DOMA challenges on its docket.
Q: What's the significance of the DOMA case to California?
A: If DOMA is struck down for same-sex couples who are legally married, it would help about 18,000 same-sex couples legally married in California before Proposition 8 passed because they would be entitled to federal benefits. And likewise, if California's ban on same-sex marriage is ultimately either invalidated by the courts or repealed by the voters, all same-sex couples who marry in this state would get the same federal benefits as heterosexual couples.
Howard Mintz covers legal affairs. Contact him at 408-286-0236 or follow him at Twitter.com/hmintz.


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I was mesmerized by some of Kjell (pronounced "shell") Nordstrom's ideas in his keynote presentation today called "Funky Business." Of all the ideas that he presented, I think the most relevant one to our industry is this: the world is becoming more personalized. He didn't then take this and apply it to our industry, but I think it's easy to see how it could be applied. People don't want a cookie-cutter club anymore; they want one that speaks to them, they want a workout that meets their needs and they want equipment and classes that fit them.
He says that the world is more personalized because of the proliferation of information (he wondered what universities and professors are for anymore when all the information they offer is already available in the world), the growing single population (more people are single today than ever before) and the ability of people to choose where they live based on where they feel they fit in (as more of the population becomes urban, cities are actually becoming more different from each other as the elderly move to warm-climate cities, entertainment people move to Los Angeles, financial people move to New York and London, etc.).
He also sees a little Marxism at work as a transfer of ownership to the people occurs. By that, he means that 96 percent to 99 percent of what most people do at work is intellectual.
"This is the property of you and me," he said. "This is a shift. It requires a different way to run a corporation."
Power, then, is in the good idea. All cars look alike because all car manufacturers read the same books, study at the same schools and use the same auto parts.
"You can make money if you have the good idea," he said.
What is a good idea?
It's a good idea if it's innovative and it's a temporary monopoly.
"Successful companies do not compete. A temporary monopoly is a moment in time when you are perceived to be different, unique. It's all about perception," he said.
Wow! Most of this could be applied to our industry in several ways. I was glad I was there for his presentation. --Pam


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Photos of Michael Kors's Clothes
Awesome Americana: Michael Kors
Awesome Americana: Michael Kors
Michael Kors will always have a special place in my heart. The first New York Fashion Week show I ever attended was Michael's Spring '00 "Palm Bitch" show. The clothes were a sherbet rainbow of luxury and Gisele was on the brink of being the next big thing. Throughout the years, Estonian model Carmen Kass has embodied the jetsetting American sportswear aesthetic that is Kors. Cashmere knits, decadent furs, simple sheaths, aviator sunglasses, glorious gowns, the list goes on. But the casual luxe attitude is always there. Michael became a household name mid-2000s, bringing his fine taste to the masses with his lower-priced Michael Michael Kors and serving as a judge on Project Runway. Adored by celebrities, models, and fellow designers, Kors is undeniably awesome. Carry on for a thorough Kors review . . .
Source: WireImage


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Vegan Nutrition
I'm working on a big vegan nutrition project -more on this soon- that has me researching topics I haven't looked at in years. It's a strong reminder of the amount of misinformation in the tubes of the interwebs. I hate to say this, but most of the influential vegan info I found when I 'went vegan' in the mid-90's was exaggerated or simply not true. My profession as a public health dietitian, which I do not discuss often on this blog, is to disseminate accurate, reliable knowledge to the public. I see my training and education most useful as a filter between this mass of dis/information in the world and what people really need to know.
sunflower seeds and toasted walnuts
Here are a few of my colleagues' blogs that I recommend if you want more info about veganism, nutrition and cooking.
Jack Norris, RD has a blog he describes as 'news for vegan advocates and those eating a plant-based diets.' He is the co-founder of Vegan Outreach (one of my favorite animal advocacy organizations) and also runs Veganhealth.org.
Virginia Messina, MPH, RD has a blog called Thoughts On Being Vegan: A Dietitian's Viewpoint. She's the author of The Dietitian's Guide to Vegetarian Diets which is my go-to-book when I have a question that I can't answer.
Dina Aronson, RD runs veganrd.blogspot.com which has accessible nutrition information as well as recipes. I have worked with Dina through the Vegetarian Nutrition Dietary Practice Group of the American Dietetic Association, of which we are both active members.
For recipes I mainly use the cookbooks I already have, but tend to peruse both Isa Moskowitz' Post Punk Kitchen and www.vegweb.com.
For the new year you should check out the Physician's Committee for Responsible Medicine's 21-Day Vegan Kickstart.


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Stone ———– Ethiopian Opal Black Faceted Beads
Weight ———- 100.10 carat
Quantity ——— 1 Piece
Size ————– 5.40 mm x 8.70 mm
Shape ———– Roundelle Beads
Quality ———– As shown picture
Hardness———- 5.5 – 6.0
Treatments———100% Natural (Dyed) Opal
Note :- We 'll Send 1 Piece Randomly Picked From Our Lot according to availability of stock Please do not contact us in matter of Color , Pattern of Fire etc. if you want big quantity then feel free to contact us . if you 've any problem must contact us prior to giving any bad feedback.
(You can buy multiple quantity by putting quantity)
Quality Chart
A – No Fire Visible
AA – Fire Visible in Yellow Light
AAA – Good Fire , Can Be See in Normal
AAAA – Rare Quality
*About Us :-
JAIPUROPALKING:- is the eminent manufacturers, processors, suppliers, exporters and wholesalers of a vast range of Ethiopian fire opal Beads, cut gemstones, Cabochons etc. Majorly we are dealing in Ethiopian Fire Opal as we are having a Stall of 250 Skilled Employees who are very highly professional.. We always ensure that the entire range of products offered by us meet the international quality standards. Our products are highly demanded and admired in various countries like US, Italy, UK and many more. WE MANUFACTURE EVERY PIECE BY OUR EXPERIENCED WELL KNOWN MANUFACTURERS, WE WILL SHIP YOUR PRODUCT AFTER GETTING THE PRODUCTS CLEAR FROM OUR QUALITY CHECK.
Rendering complete satisfaction to our clients in every aspect is the sole objective of the company and thus we leave no stone unturned in our way to obtain it under any circumstances. For the same, we also offer our products in a customized form and packaging as per the requirements of our valued clients.;
*Why Choose us over other seller
-We are the manufacturer of our stone . So our Prices are sure to be the best price.
Over 35 Years of gem stone experience.
-We accept best offer of our items. contact us , if you have specific orders and we will find the stones for you.
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Import a dataset
The Public Data Explorer allows users to upload, visualize, and share their own datasets in a self-service fashion.
To import your data:
- Create a dataset in DSPL format. See this article for more details.
- Navigate to the "My Datasets" page by clicking on the corresponding link in the left side of the Public Data Explorer site.
- Click on the "Choose file" button, and select the location of the zipped, DSPL bundle on your local system.
- Click the "Upload dataset" button to begin the import process.
- An import status message will appear at the top of the page while the import proceeds. This process may take several minutes or more to complete, so please be patient!
- If any errors are found, the import will stop and the page will display an informative error message. Otherwise, if all goes well, the dataset will appear in the "My Datasets" list lower down on the page.
- You can preview your dataset by clicking on the title link.
- If everything looks ok, click the "Sharing Settings" button and then select "Public on the web". Users who have the link will now be able to see your dataset and visualizations.


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Court Innovation Publications
Innovations in the California CourtsIssued biannually, Innovations in the California Courts presents creative solutions devised by the California trial and appellate courts, as well as the Administrative Office of the Courts, to address common problems, improve access to justices and optimize the use of resources. It also describes ongoing programs to build a sound statewide judicial infrastructure.
Innovations in the California Courts: 20 Years of Great Ideas
Click here to view the online version.
|Innovations in the California Courts: Shaping the Future of Justice
(2008-2009 Kleps Award Cycle) (20.49 MB)
|Innovations in the California Courts: Strengthening the Judicial Branch
(2006-2007 Award Cycle) (6.42 MB)
|Innovations in the California Courts: Models for Administering Justice
(2003-2005 Award Cycle) (4.17 MB)
Press Releases
April 29 2011
California Court Programs Win Top Awards (NR 12-11)


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Not-so-random-acts of kindness
Over the course of my 8 1/2 years with lupus, I'm sorry to say that I've been incapacitated on more than one occasion. Stuck in bed, unable to work, (practically unable to walk, for that matter), I've had plenty of opportunities to ask for help. But I've never been very good at reaching out for a helping hand - but my friends and family have always been really good at giving it, nonetheless. Here are just a few examples of the things people have done - without me even asking. Imagine if I'd been a little less stubborn (see Friday's post...) about asking for help - I would never lift a finger!
-- I was out of work for almost a month when I was first diagnosed - and I was completely out of commission. I was too sick to do anything - read, watch television, even talk on the phone - so you can imagine that the last thing on my list was checking my voicemail at work. I was really dreading my first day back - imagining just how many messages I had piled up. I knew my co-workers had probably taken care of everything that was urgent, but I just hated the idea of listening to all of those messages, trying to figure what had been dealt with, what I'd missed, etc. I planned to do tackle my voicemail the weekend before my first day back, but when I logged into my voicemail - it was empty!!! My co-worker Tracey had already taken it upon herself to clear out my voicemail. There wasn't even one message left - instantly relieving me of the guilt and anxiety I already felt from being out a month. Thanks to her, I had nothing hanging over my head - nothing on my to-do-list - and I showed up for that first day back more relaxed than I had in a long time. It had been hard enough to miss work - but now, it was as if I hadn't missed a thing! Thanks, Tracey!
--After a few years with lupus, it became obvious that when I was in a flare, I was pretty much useless. I was either in bed sleeping or in bed feeling crummy - not capable of doing much for myself, least of all cook or clean. My husband and sister usually took care of things for me - but on one particular weekend, they were both going to be out of town. I'd be on my own. Of course, I didn't mind - I just planned on being in bed all weekend. But my sister felt that I shouldn't be alone. So she drafted my good friend (and professional chef) Jodie to come and keep me company. And, boy, was she the best company! She came over early on a Saturday morning, cooked an entire week's worth of food, cleaned the entire kitchen from head to toe (and did it need it!), and left the entire house feeling warm, comforting and alive. I'd never felt so good. I still remember falling asleep that night - relieved that my fridge was stocked, relieved that my house was clean, relieved to know that I had such a good friend who would just come to the rescue, without me even saying a word. The feeling of worthlessness I'd had because I couldn't cook for myself or clean my own house was immediately gone - what a relief (and a blessing!)
-- When my sister was pregnant with her first baby, I insisted on throwing a baby shower for her. I really wanted to do it - and although I definitely wasn't feeling my best, I figured that with the help of a caterer, a cleaning lady, and my mom co-hosting, I'd be able to handle it. My friend Maureen, also a friend of my sister's, planned to attend, and she would be coming in from out of town for the event. She was a guest - but she sure didn't act like one! She cleaned the house when my housekeeper failed to arrive, she helped set-up for the party, organized the favors, food, and drinks - and acted as though she hadn't lifted a finger once all of the guests arrived. My mom, too, was a huge help - but it was Maureen's unexpected helping hand that made the weekend a hit, and kept me feeling as good as possible. I don't know how I would have done it alone!
I have so many more examples - my husband Johnny deleting all of the spam emails in my inbox after I'd missed yet another 3 weeks of work, my friend Susan bringing over dinner just this past winter, and my girlfriend Angela spearheading my initial book signings, not only getting me (and my book) off to a running start, but also ensuring that I didn't get sick trying to do too much - so I promise to try and do a "kindness" post every so often. Who doesn't want to hear about a not-so-random-act of kindness? Let's hope it catches!


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Bombing of Germany: American Experience
Bombing of Germany: American Experience Previous Broadcasts
Episode #2203H
KQED 9: Fri, Feb 1, 2013 -- 2:00 AM
On September 1, 1939 -- the first day of World War II in Europe -- President Franklin D. Roosevelt appealed to the warring nations to "under no circumstances undertake the bombardment from the air of civilian populations." Just six years later, British and American Allied forces had carried out a bombing campaign of unprecedented might over Germany's cities, claiming the lives of nearly half a million civilians. From International Emmy Award and Peabody Award-winning producer Zvi Dor-Ner (Israel's Next War, House of Saud) comes "The Bombing of Germany" a film that examines the defining moments of the offensive that led the U.S. across a moral divide. Weaving together interviews with WWII pilots and historians, and archival footage of the bombing and its aftermath, the film is a reminder of the dilemma imposed by war's civilian casualties, a topic that continues to resonate as America enters the eighth year of fighting in Iraq and Afghanistan.
Repeat Broadcasts:
- KQED 9: Sun, Feb 3, 2013 -- 6:00 PM
- KQED Life: Sat, Feb 2, 2013 -- 1:00 AM
- KQED Life: Fri, Feb 1, 2013 -- 7:00 PM


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Product Details
- Variant: Default Title
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- Product Type: Soft Silk Saree
- Brand: Ethnik Mall


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wait whats going?? i want in on this soo send me a PM or something with whats going on
wait whats going?? i want in on this soo send me a PM or something with whats going on
jj just go to yahoo.com
sports then fantasy then join fantasy basketball
join a custom league then use the id and the password i set out already
you must have a yahoo ID
the league name, id and password are mentioned on the first page
league currently has 5 players and we wont be aloud to draft if we have an odd number
i might have some problems. on saturday i'll be working untill 9Am and i'm not sure if i'll get online untill 10
the other problem is that i have a network firewall, and even if i get online in time, i'm not sure if i'll be able to participate on draft.
will i still be able to play the fantasy league if i don't draft?
there are a few options , you can eighther pre-rabnk the players u want to draft and the computer will do it for you, secondly you can just let yahoo pre rank for u adn theyll draft for u, third if u want i can maybe push back draft time to monday teusday wednesday or thursday, regardless ull be in the league if u decide not to do anything yahoo will draft for u.
btw jj where r u i was excpecting u to join
im gonna try and get in
anyone who can please get innnnn
join just dont draft i had to make the time work for yahoo, ppl on the east coast, and rady too. just join and then dont draft and pre rank your players or just let yahoo draft for u
draft is over


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Discussion in 'FINISHED SPACE BIKES' started by ej599, Feb 28, 2009.
right on!!
8) 8) 8)
Wow you did a nice job on that!! I like the wheels and paint job a lot
Great LOOK! NICE PAINT! ...Where's the snow?
This one is probably the fastest space bike entry.
She'll do Ludicrous Speed.. Kota, this thing melted all the snow! :wink:
Let me borrow her for a day, PLEASE!
Nice! I really like this one. Nice paint job, seat post, everything. :mrgreen:
You had to ask! :lol:
:lol: :lol: :lol:
Sweet Sweet ride. Clean and shiny and perfect. :mrgreen:
And yeah... we got the snow now.
super paint job and great choice for your frame! looks like it would be a great wheelie bike! 8)
Thanks! Here's a couple more shots I forgot to upload.
!!!!!!!!!!!! :mrgreen: :mrgreen:
Eep Opp Ork Ah Ah Eep Opp Ork ah ah. That means nice bike man.
very clean lookin bike great job 8)
Nice Jetsons? or Flintstones reference there hahahahaha! :lol:
Separate names with a comma.


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Bill & Melinda Gates Foundation
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We believe every person deserves the chance to lead a healthy, productive life. In developing countries, we focus on improving people's health and giving them the chance to lift themselves out of hunger and extreme poverty. In the United States, we seek to ensure that all people—especially those with the fewest resources—have access to the opportunities they need to succeed in school and life.


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Overall objectives of the Capacity Building
The overall objective of the programme is to increase awareness and operationalized IGAD capacity building initiatives by supporting Member States to achieve closer regional economic integration through the implementation of the agreed agenda, provide technical assistance to IGAD Secretariat, Directorate to ensure the proper and timely implementation of the programme and the efficient use of resources in capacity development.
The specific objectives of the capacity development with development partners are
Provide a forum for information exchange, coordination and complementarities among partners in the planning, implementation and monitoring of activities;
- Ensure effective links with different capacity building programs funded by development partners
- Establish effective links with other programs and ensure integration of cross cutting issues as appropriate;
- Ensure that development partners are aware of relevant policy guidelines and technical standards and that response is coherent to the greatest extent possible.
- Advocate for donors to fund priority activities while concurrently encourage synergies in mobilizes resources for their activities through their usual channels and complement the ongoing programs.
Addressing Challenges Facing IGAD and Member States
Capacity building interventions to strengthen overall IGAD policy initiatives is important to the building of regional integration and ownership among member states.
In this context, integrating the objectives of policy development capacity building would be well served, if, among other issues, it simplifies the complex overwhelming IGAD agenda. There are dire needs in these areas, just as much as there are ongoing efforts to address some of them.
The central pillars of the capacity building program activities aim at
- Establishing foundational competencies and community of practice for better understanding and implementation of initiatives within the framework of drought resilience and regional integration;
- Strengthening skills and enhancing knowledge in across IGAD Divisions
- Skills building in cross cutting areas such as data management, monitoring and evaluation, best procurement practices, and communications
- Creation of a cadre of who could become the core of "IGAD policy management professionals" over the longer term.
For this reason, the capacity building program propose in this conceptual framework is thus an attmept intended to serve as a platform for exchange of knowledge, experiences and information on regional matters as well as on the coordination of in-country proposals to enhance dialogue and policy impact of IGAD-member states relations. The program will utilize the already available documents and align those documents with the vision, mission and best practices in this endeavor.
The rationale of the concept note is to support the issues related to capacity outlined in ISAP and Drought Resilience Strategy and response to the emerging new development and institution setup and changing needs to deliver efficient quality of technical work required. In order to achieve the above goals the following three areas need to be address as prerequisites:
- The Capacity Expansion Objective
- Quality Improvement Objective, and
- Efficiency Improvement.
The major focus on this institutional capacity building program is to do deliver activities that meet the expectation of member states rather than the normal way of doing usual business in delivering simple activities, innovating new methods of delivery the program and new policy focus agenda.
[acc_item title="The Conceptual Framework of the Capacity Building Program"]
The Context
The underlying objective of the capacity building program is to enhance human and institutional capabilities for good economic governance and address the emerging regional issues including the drought resilience. A common understanding of what is meant by capacity, governance and institution is a sine qua non for the success of this program. The program will be based on IGAD- ISAP document and recent IDDRSI Strategy.
The Paris declaration for Aid Effectiveness urges developing countries to make capacity development a key goal of their national development strategies. Donors understand that capacity cannot be imported as a turnkey operation. Instead, it must be developed from within, with donors and their experts acting as catalysts, facilitators, and brokers of knowledge and technique. Despite widespread agreement on these general principles, the results of efforts to develop capacity have persistently fallen short of expectations (OECD 2005; OECD 2006; World Bank 2007). Why?
The problem begins with a lack of consensus about the operational definition of capacity development and the results that can be expected from capacity development efforts. Most official definitions of capacity and capacity development are very broad.
This lack of clarity makes it extremely difficult to evaluate the outcome of such work and to understand its impact (see, for example, World Bank 2005).
Most critical reviews of capacity development practice also find that many programs are poorly grounded in theory and lack consistent conceptual frameworks (see, for example, Taylor and Clarke 2008). The approaches to capacity development are many, and most are characterized by vague and inconsistent concepts and lack of a common terminology. The processes by which change occurs are not well understood, the importance of strategy is often overlooked, and the links between outcomes of capacity development efforts and development goals are poorly articulated (World Bank 2006).
The World Bank Institute (2006) has summed up the problem in practical terms:
"Most efforts at capacity development remain fragmented, making it difficult to capture cross-sectoral influences and to draw general conclusions. Many capacity development activities are not founded on rigorous needs assessments and do not include appropriate sequencing of measures aimed at institutional or organizational change and individual skill building. What is needed is a more comprehensive and sustained approach, one that builds a permanent capacity to manage sectors and deliver services. Finally, better tools are needed to track, monitor, and evaluate capacity development efforts".
UNDP defines capacity as "the ability of individuals and organizations or organizational units to perform functions effectively, efficiently and sustainably" (UNDP, 1997:11). An alternative definition provided by the World Bank, defines capacity as "the ability to access and use knowledge to perform a task" (World Bank, 2002). Deng and Kategile (2004) use a combination of the above two definitions in defining capacity as "the ability of individuals or organizations to acquire knowledge and skills and to use them to perform a specific task effectively, efficiently and sustainably."
For instance, "Capacity' is understood as the ability of people, organizations and society as a whole to manage their affairs successfully. … 'Capacity development' is understood as the process whereby people, organizations and society as a whole unleash, strengthen, create, adapt and maintain capacity over time" (OECD, 2006).
Ability and performance are some of the key features of capacity that are of special interest to this program. For instance, selection of participants envisaged to benefit from this program must include ability to learn (i.e. Acquire new knowledge and skills) as one of the critical criteria. Moreover, to acquire knowledge is more critical than to "access" knowledge. A learner can access information but not knowledge; for knowledge is earned (i.e. learnt or acquired). Similarly, a person may have access to knowledge, but without necessarily learning much to enable her/him to undertake a given task that requires a certain level of know-how in order to ensure effectiveness and efficiency. Although interrelated and sometimes used interchangeably, skills and knowledge are quite different. For the purpose of this document, skill is the "art of doing" things as opposed to "know how to do" things, which is knowledge. Two individuals may have the same knowledge, but have different skills. Learning is then a process of acquiring asset, such as knowledge.
Performance is the second characteristic of capacity, which is of particular interest especially as it relates to the quality of economic governance – in terms of efficiency, effectiveness and sustainability. The quest for quality (in this case, good economic governance) is the ultimate objective in the performance of any task by an individual, organization and/or state. But in order to ensure quality performance, a task to be performed must clearly be defined. For example, in the case of drought resilience program the core functions/tasks are (a) advocate for multi-sectoral approaches with regional perspective require strong political buy-in and deep analysis of the compatible methods to deliver the capacity.
These are the core functions that call for the capacity of member states to be enhanced their commitment, so as to ensure that it achieves the key objectives stated in the resilience steerage in Interim Period.
The effectiveness of the program would be judged, among other things, on how the overriding objectives of the three pillars of ISAP and resilience have been addressed.
On governance, a comprehensive definition of governance is given by Daniel Kaufmann, Aart Kraay, and Massimo Mastruzzi (KKM) as:
"The traditions and institutions by which authority in a country is exercised. This includes (1) the process by which governments are selected, monitored and replaced, (2) the capacity of the government to effectively formulate and implement sound policies, and (3) the respect of citizens and the state for the institutions that govern economic and social interactions among them" .
Turning to institution, reminiscent of "capacity," there are numerous definitions of institutions. However, for the purpose of this document, only five definitions have been identified. The definitions that were identified include the following:
- "Working rules of collective action in restraint, liberation, and expansion of individual action" John R. Commons: (1959 : 73).
- "Rules and conventions of society that facilitate coordination among people regarding their behavior" . Vernon Ruttan and Yujiro Hayami (1984).
[acc_item title="Drought Resilience Framework"]
Drought Resilience Framework[/acc_item]


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There may be some complementary therapies that women find help to control hot flushes. Some of these have been researched, but for others the evidence is only anecdotal (based on personal accounts rather than facts).
Some of these therapies may be available on the NHS; your GP can give you further details. If you would like to find a complementary therapist, make sure that they are properly qualified and registered. The British Complementary Medical Association has lists of registered therapists throughout the UK. Always talk to your cancer doctor before you start any complementary therapy.
Some therapies may interfere with your cancer treatment or with other drugs you may be taking.
Breathing techniques
Doing breathing exercises may help. Two research trials have shown that using a slow controlled breathing technique called paced respiration can be an effective way to manage hot flushes. The results showed that the number of flushes was reduced on average by 50–60%.
To develop paced respiration, it's important to practise for 15 minutes twice a day. Find a quiet place where you can sit comfortably without being interrupted while you practise the following exercise:
- Keep your rib cage still and breathe in and out by using your stomach muscles (pushing out and pulling in your tummy muscles).
- Without moving your rib cage, breathe in for five seconds and then breathe out for five seconds.
Once you're confident in doing paced respiration, you can use it whenever you feel a flush coming on. You should continue with paced respiration until you feel the flush has passed.
There's also a yoga breathing technique, known as the 'cooling breath' or sheetali, that can help to reduce your body temperature. Contact the British Wheel of Yoga to find a registered yoga teacher.
This involves putting sterile needles through the skin at specific points in the body. There is some evidence that acupuncture may help reduce the frequency and severity of hot flushes. Always ask your cancer doctor or specialist nurse if acupuncture is safe for you first.


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The "Skinny" Steak
Red meat has a bad rap. The thing is, it really is good for you. Ideally, go for a cut that is both lean and grass-fed. A recent report from the Union of Concerned Scientists shows that meat from grass-fed cows usually has more conjugated linoleic acid (which has been shown in animal studies to combat cancer) and heart-healthy omega-3 fatty acids than the grain-fed variety. Plus, meat from grass-fed cows is lower in total fat and calories. As long as your serving is a lean cut, such as tenderloin, feel free to make this smart choice two or three times a week, says Jonny Bowden, PhD, author of The 150 Healthiest Foods on Earth.
Shopping shortcut: "Look for meat that is clearly labeled 100 percent grass-fed," Bowden says. ("Organic" doesn't guarantee the cows didn't have grain.) If your supermarket doesn't carry it, you can shop online at localharvest.org. Be sure to order cuts that have round or loin in the name, like top round or sirloin; these usually contain about 8 grams of fat per 3-ounce serving.
Make it even healthier: Treat your meat to a homemade rosemary and thyme rub. Studies have shown that cooking beef over high heat can spur the production of certain carcinogenic compounds, but this herb combo can cut the carcinogens by 87 percent.
Bonus benefits: Beef is a great source of protein, iron (a mineral that one in five women are deficient in), and heart-healthy B vitamins.
The "It" Spice
Curry may very well be the spice of life: Curcumin, the antioxidant that gives the condiment its color, has been shown to halt tumor growth and destroy cancer cells in lab tests. "Our research revealed that this ingredient may help prevent a variety of diseases, including multiple myeloma, lymphoma, and breast, ovarian, and pancreatic cancers," says Bharat Aggarwal, PhD, a professor of cancer medicine at the University of Texas M.D. Anderson Cancer Center. At this point, it's still unclear exactly how much curry you should eat to help avoid disease, Aggarwal says. Experts simply recommend using the spice liberally to reap the rewards. For recipes, check out the book 5 Spices, 50 Dishes, by Ruta Kahate.
Shopping shortcut: For the most bang for your buck, opt for pure turmeric powder rather than curry powder. Turmeric is curry's main ingredient and contains a higher concentration of good-for-you curcumin, according to a report in the journal Nutrition and Cancer. Most grocery stores sell it.
Make it even healthier: Sprinkle curry or turmeric powder over cauliflower or any member of the cabbage family. The curcumin-veggie pairing significantly increases the spice's cancer-fighting ability, found Rutgers University scientists. The research was on prostate cancer, but experts are optimistic about curcumin's ability to combat colon and breast cancers as well.
Bonus benefits: The antioxidants found in curry may also help break up plaques in the brain that cause Alzheimer's disease, say UCLA scientists.
The Next Nut
Pistachios are the new health nut. Why is that? New research from the University of Toronto shows that they may reduce the risk of diabetes by decreasing the effect of carbs on blood sugar levels. "Pistachios are high in protein, fiber, and healthy monounsaturated fat," explains study author Cyril Kendall, PhD, "all of which contribute to the slowing of carbohydrate absorption in the body."
Shopping shortcut: Buy salt-free nuts that are still in the shell. "You're less likely to overeat when you have to work for your snack," says Kathy McManus, RD, a FITNESS advisory board member and director of the department of nutrition at Brigham and Women's Hospital in Boston.
Make it even healthier: To sidestep calorie overload, don't just add pistachios to your diet; swap them for an unhealthy high-fat snack, such as chips or cheese and crackers.
Bonus benefits: Other recent research has shown that eating 2 to 3 ounces of pistachios a day can help significantly raise your level of good cholesterol (HDL). Pistachios are full of vitamin B6 and copper, too, which help increase energy.
The Java Junkie's Dream
Rejoice! Your morning cup of joe is healthy. Experts on an American Society for Nutrition panel recently concluded that drinking three to five 8-ounce cups a day lowers your risk of type 2 diabetes, Parkinson's disease, Alzheimer's, and colon and liver cancers. "Among other things, the antioxidants in coffee protect your cells and DNA from damage," Bowden says. "Coffee seems to increase antioxidants in the blood, too."
Shopping shortcut: Go easy on the Starbucks: One 16-ounce grande counts as two servings. Make it even healthier: Too much caffeine can wreak havoc on your sleep, so opt for decaf. It's still loaded with antioxidants.
Bonus benefits: Women who drink at least six cups a day are less likely to develop high blood pressure, revealed a 2005 study by Harvard scientists.
The Heart-Smart Whole Grain
One of the easiest ways to significantly lower your cholesterol is to eat whole-grain oatmeal daily, reports a British review of 10 studies. The fiber in oatmeal forms a gel that slows down your body's absorption of cholesterol.
Shopping shortcut: Choose one that's low in sugar (1&nmsp;gram per serving), such as Quaker Weight Control Instant Oatmeal.
Make it even healthier: Satisfy your sweet tooth by topping the oatmeal with a handful of antioxidant-heavy blueberries.
Bonus benefits: "People who eat oatmeal for breakfast tend to stay full all morning and consume less at lunch, due in part to the protein and fiber," says Dave Grotto, RD, a nutritionist in Chicago and a spokesperson for the American Dietetic Association.
The Fit Fish
"Shrimp is about 90 calories per 3-ounce serving, it has virtually no fat, and it's packed with protein, making it the ultimate diet food," says Ellie Krieger, RD, host of the Food Network's Healthy Appetite with Ellie Krieger. It may even help prevent heart disease, thanks to astaxanthin, the antioxidant that gives the shellfish its red tint. "People shy away from shrimp because it's high in cholesterol, but cholesterol in food is much less likely to raise your blood cholesterol than, say, trans fat," McManus says. Moreover, eating about 1 cup of shrimp daily can raise your good cholesterol level, found a Rockefeller University study.
Shopping shortcut: Buy frozen. "It's often fresher than the stuff you find at the local fish store," Krieger says.
Make it even healthier: "Rinse with water before you eat to remove about 40 percent of the sodium," Krieger advises.
Bonus benefits: Shrimp is also rich in cancer-fighting selenium and bone-building vitamin D.
The Cancer Fighter
Don't let brussels sprouts' signature scent turn you off. "The smell is a compound called allyl isothiocyanate that causes precancerous cells to self-destruct," Bowden says. "It's entirely possible that eating them every few weeks could help greatly reduce the incidence of colon cancer."
Shopping shortcut: Buy the locally grown variety that are still on the stalk. If you can't find them, go frozen — they're the next freshest thing.
Make it even healthier: Don't boil them! It'll reduce the anticancer properties by 58 percent, say University of Essex researchers. Instead, drizzle one tablespoon of olive oil over two cups of sprouts, season with curry (see "The 'It' Spice"), and roast about six minutes until the outsides are crispy and caramelized.
Bonus benefits: These mini-cabbages are packed with fiber and immune-boosting vitamins C and A.
The Sweet Surprise
Enjoying a small amount of flavonoid-filled dark chocolate may prevent clogged arteries and reduce your risk of developing heart disease. Also, eating up to 3.6 ounces daily can be as effective as beta-blockers and ACE inhibitors at lowering blood pressure, notes a recent Archives of Internal Medicine study.
Shopping shortcut: "Look for dark chocolate that has at least 60 percent cocoa, such as Dove Dark," McManus says.
Make it even healthier: Choose a calcium supplement that's also dark chocolate, like Adora Calcium Dark Chocolate.
Bonus Benefits: Studies have shown that eating chocolate releases serotonin, the feel-better brain chemical.
The Red Wonder
Take two tart cherries and call me in the morning. While your doc may not say that yet, she might soon: A new animal study from University of Michigan shows that consuming a powdered version of tart cherries can lower cholesterol and blood sugar levels, as well as decrease the body's ability to store fat in the liver. It's not yet known if cherry-rich diets will have a similar effect on people, but University of Michigan researchers are hopeful.
Shopping shortcut: Tart and sour cherries are the same thing; they come dried, frozen, canned, or in juice form.
Make it even healthier: Sprinkle the dried variety on cereal or salad, or use cherry juice to oomph up your a.m. smoothie.
Bonus benefits: People who exercised and drank two 12-ounce glasses of tart cherry juice daily for eight days reported less muscle pain than those who sipped a placebo, finds a 2006 study.
The Trendy Tomato
Red tomatoes are full of lycopene, a substance that helps lower your risk of cancer, heart disease, and macular degeneration. But orange tomatoes offer two and a half times more. Apparently, they contain a form that the body can more easily absorb.
Shopping shortcut: The tomatoes used in the study were lab-grown, but researchers say that eating orange- or gold-colored heirloom tomatoes will offer similar benefits.
Make it even healthier: Lycopene is fat-soluble, so you'll absorb more by pairing tomatoes with a healthy fat like olive oil.
Bonus benefits: One cup of orange tomatoes provides 338 percent of the RDA for vitamin A.
Originally published in FITNESS magazine, September 2007.


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...to the DELANO KINDRED Web Site!
The DELANO KINDRED was founded in 1991 for the purpose of exploring the ancestry and genealogy of our common ancestor, Philippe de Lanoy. Philippe was born to Jan and Marie de Lanoy around 1602 in Leiden, Holland, and was baptized there on the 6th of November, 1603. In 1621, Philippe arrived in Plimoth (now Plymouth, Massachusetts) on the ship Fortune and some time later changed his name to Philip Delano. He is the progenitor of the Delano family in America.
The latest DELANO KINDRED NEWS items are displayed below. The menus above and on the side lead to a lot more information about the DELANO KINDRED and this web site. Are you already a Delano Kindred member? There is more news and a lot more for members to see on this web site, so CLICK HERE to log in!
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Kudos & Kindness: Thanks for recognizing Mount Tallac students
Mount Tallac is a continuation school for unique students who cannot, for whatever reason, graduate at South Tahoe High School. Every student has his or her own story why they came here, and that is why this school is bustling with an aura almost as unique as the students. This amazing school is the reason why students like me can graduate, and I think every student here is grateful for that; sadly though, this school usually gets a bad reputation, so when people like Holly Greenough and Thane McCall can recognize just how great of a place this is, I can feel nothing but the utmost respect for them.
Not only do they recognize the importance and the magic of this school, but they recognize how amazing each and every student is. To show support and love for not just our school but the students in it, they hosted a Christmas party for the second year in a row, and McCall rewarded everyone with $50 gift cards to TJ Maxx. Many of the students spent their gift cards in unexpected ways. Melissa Gutierrez spent every cent on her mother; Adriana Aguilar spent hers on two pairs of jeans and a present for her brother; Adrian Ruiz bought two sweaters and a pair of sweatpants; Noah Nelson gave his gift card to his girlfriend as a present; I spent every single cent on Christmas gifts for other people.
This generous donation made everyone at Tallac happy, that and getting our stomachs filled with homemade cookies that were also provided by Thane McCall. From Mount Tallac, we would love to say thank you.
Kalayna Miller
Mount Tallac Continuation School


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