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Nelco Supply Company was started in 1994 by Craig Nelson who had previously operated a contractor tool supply business. In the early 1990's we saw the arrival of the "Big Box" stores representing many product segments. The one segment that has never survived "Big Box" marketing has been the janitorial and maintenance supply business. While a small selection of supplies we sell can also be found at "grab & go" stores or warehouse clubs…many of our products require consultation or training in order to obtain the desired results. Those "results" could be a fresh smelling restroom, shiny floor, efficient towel dispenser, or proper use of a chemical to get the job done safely. By offering our expertise you will save time and money…..using the process of "trial and error" is frustrating for sure! Great product selection, expert advice and free delivery are the big reasons why you will enjoy doing business with Nelco Supply Co.
Nelco Supply has a product focus on 4 categories: Janitorial, Lighting, Safety, and Packaging. Our 500 page catalog goes well beyond these 4 areas with additional products such as foodservice items, break room supplies, and entrance mats . We have also become a trusted source for ice melting products in the winter months for facility managers and contractors.
We recently moved to a 10,000 square foot retail store and warehouse facility located on the downtown Woodward Avenue Loop. Be sure to stay on the INSIDE (left side) of the loop as you proceed around Woodward and know that you must turn on Lafayette Street to access our driveway. Click on the "How to Find Us" link on the main page of this site for a Video "trip" of the journey to Nelco Supply.
Enough about us…what about YOUR facility? We are happy to stop by and help you solve your maintenance challenges. Click on the "Request for Quote" link on the home page, send an email, or just give us a call…we look forward to "adopting" you into the family at Nelco Supply!


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Home equity loans
With a home equity loan, you receive cash in one lump sum at closing. Once you get the money, you cannot borrow further from the loan. The repayment period is often fifteen years, although it can be as little as five or as great as thirty years. Both the interest rate and the monthly payments for a home equity loan are usually fixed, meaning they do not change over time.
Home equity lines of credit (HELOCs)
A HELOC is a type of revolving credit. It operates similarly to a credit card. You can withdraw money, up to your credit limit, at any time during the draw period. Some lenders set a minimum required withdrawal amount or charge transaction fees every time you draw on the line. During the draw period, you typically are only required to pay the interest, although you can choose to pay principal as well. Once the draw period is over, you may have to repay the principal in full, be allowed to repay the principal over a fixed period of time, or have the option of renewing your draw period, depending on how the HELOC is set up.
The interest rate for HELOCs is usually variable, meaning it can change over time. It is usually calculated as a base index, such as the prime rate – the rate financial institutions give their most creditworthy members – plus a margin. Because the interest rate determines your monthly payments and how much borrowing will cost you, it is a good idea to find out how much the rate can change and if there is a cap that will prevent it from exceeding a certain amount.
How much can you borrow?
How much you get from a second mortgage is based on your home equity, since it is your equity that is serving as collateral for the loan. (The lender will likely also consider your credit score, income, and other factors.) Every lender sets a different limit, although it is commonly less than the full amount of equity. For example, a lender may let you borrow up to 80% of your home's appraised value minus the amount left on the first mortgage. Still, there are some lenders that may let you borrow up to the amount of equity you have or even more. It is never recommended that you borrow more than your equity. This puts you "upside-down", meaning you owe more on your mortgages than what you can sell your property for. It can be difficult, if not impossible, to sell your home while you are upside down.
What a lender is willing to give you is not the only factor to consider. You should also consider what you can afford to repay. The more you borrow, the higher your monthly payments are. You can use the calculator below to estimate what your payments could be for a home equity loan or home equity line of credit during the repayment period. (To calculate a payment for a HELOC during an interest-only draw period, simply multiply the expected balance by the interest rate and divide by twelve.) Remember, home equity loans and lines of credit are secured loans. If you do not make the payments, the lender can foreclose on your house, just like if you do not pay your primary mortgage.
What to look for
Looking for a loan with the lowest annual percentage rate (APR – the cost of borrowing expressed as a yearly rate), is a good idea, since the lower your interest rate, the less borrowing will cost you. However, you don't want to stop there. Do you remember all of the closing costs that had to be paid when you took out a mortgage to purchase your home? You have these costs when you take out a home equity loan or line of credit too. Consider what fees each lender charges. For example, you may have to pay an application fee, an appraisal fee, and points. Be cautious of loans that come with potentially detrimental features, such as a large balloon payment at the end of the loan or a prepayment penalty.
Should you go with a home equity loan or a line of credit? Because the APR for home equity loans and HELOCs are calculated differently, comparing the two isn't easy. The APR for home equity loans may include points and other finance charges, while the APR for a home equity line is only based on the periodic interest rate. Comparing APRs may not be helpful, but you can consider what you will use the funds for. People generally take out home equity loans to pay for a specific, one-time cost, such as credit card debt or an addition. Conversely, when people expect to use the funds over a period of time, a HELOC is often used.
Copyright © 2012 BALANCE

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Customized Blogs
Is Blogging Right for You? | Hosting Options | About Blogs
Spread Your Message
I design custom blogs that can provide you with a platform to showcase your ideas, demonstrate your expertise or simply to provide an outlet for your creativity.
I can also customize a WordPress or Blogger blog although the options there are more limited.
Blogs are NOT websites, although they can be customized to perform that function.
There are various methods of hosting a blog. Which one works best depends upon you, your goals and the skills at your disposal.
Blogging Services
I provide the following blog services:
- Blog setup
- Blog customization
- Posting blog content
- Troubleshooting issues with your blog
Is Blogging Right for You?
WordPress and similar CMS technologies have exploded in recent years, mostly because of the concept that you can "do it yourself."
Not Everyone Can!
Good content presented enticingly is what draws readers.
Your ability to successfully manage your own blog depends upon a number of factors.
- How comfortable are you with computer and Internet technologies?
- Do you understand the technology behind the blog enough to work with it?
- What if something goes wrong?
- Are you a good writer or do you need an editor?
- Can you source photo or other images from legitimate sources? See Copyright — Who Owns the Content?
Required Skills
The modern word processing software is essentially an electronic desktop publishing system that allows you to format your work much more professionally than any typewriter ever could.
Writing Skills
However, that software still needs a skilled writer to create marketable copy. That person (you or your staff) need to understand the rules of writing, grammar, punctuation.
Usability Skills
In the same manner, you need to have someone with layout and usability skills like knowing how people read online, what draws their attention, how to format a link correctly and much more.
Having Difficulties?
Having challenges with doing it yourself? I can help.
Blog Hosting Options
There are several options for hosting blogs, each with their own strengths and weaknesses:
- A blog can be hosted on a dedicated blogging service like WordPress or Blogger.
- WordPress can also be installed into your regular hosting site.
- Custom blogging software like Joomla or Drupal can be used to create a blog.
- A custom HTML-based blog can be created using the same technology used to build the majority of websites.
Lets have a look at each in turn.
WordPress is the best known blogging site, even though Blogger was around first.
There is a huge number of WordPress themes, both free to use and commercial versions. In some cases you'll have to pay an annual fee to unlock the ability to customize the layout, fonts or other elements.
WordPress can be installed on your site or it can be hosted on WordPress.com. There are advantages and disadvantages to both.
Hosting on WordPress.com
If you hosting on WordPress.com, your blog address will be your user name before wordpress.com (e.g. someone with the user name widgets will be hosted at
You can upgrade to a unique WordPress-hosted domain (e.g.
widgets.com) for an annual fee.
WordPress on Your Website
By downloading WordPress from WordPress.org and installing it into your own hosting site, your blog will be running alongside your main website (e.g.
WordPress Security
WordPress's popularity can be a problem with security. It is much more profitable to see the vulnerabilities of a blogging platform like WordPress than a custom designed site or blog.
- Blogs hosted on WordPress.com have are updated automatically for the most part, including security fixes and theme updates.
- Where WordPress is installed on your own hosting service (ISP) you need to be vigilant about upgrading both WordPress and the installed templates or plugins to avoid a vulnerability.
Blogging Software
Custom software designed to create, edit and maintain blogs is also available.
For the most part this software is used by larger organizations where several individuals manage different portions of the blog (such as the various Microsoft blogs).
Requirements are Different
This software runs independently of the requirements of sites like WordPress or Blogger which add their own overhead.
Big Learning Curve
This software is seldom a good choice for individuals or small businesses.
Like with most CMSs, there can be a large learning curve and support can disappear if the software vendor fails.
However, it may be a viable option if you're hosting several blogs under your domain.
A Custom Designed Blog
The third option is to have a custom blog built using the same techniques as a custom website.
The blog can be built with the same general layout as the main site. Changes to accommodate the needs of the blog format are not dependent upon any existing platform as they are with WordPress or Blogger.
Flexible but Depends Upon Professional Help
Postings to the blog aren't limited to a pre-determined format and new concepts can be incorporated by the blog/site designer much easier than modifying a free or purchased blog template.
Unless you incorporate a content management systems (CMS) — which has its own issues — you'll need professional help building and posting to your blog.
I have created and maintained custom blogs like this for clients. Postings are provided by email (usually in MS Word format) and I create the post from that file, adding necessary links, images and formatting.


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Rockbox mail archiveSubject: Re: my Iriver player and a new member
Re: my Iriver player and a new member
From: Pieter Bos <bos.pieter_at_gmail.com>
Date: 2006-05-12
"Randy Tijerina" <firstname.lastname@example.com> wrote in message
http://www.rockbox.org , right on the front page! If you want to buy a new
The front page says:
Rockbox is an open source replacement firmware for mp3 players. It runs on a
Archos: Jukebox 5000, 6000, Studio, Recorder, FM Recorder, Recorder V2 and
Page was last modified "Jan 10 2012" The Rockbox Crew


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Wherever you live you can probably find lots of reasons why you're proud to call it "home." From sea to shining sea the majestic landscape of America and its dynamic cities inspire people to love their locales. You probably could even rattle off half a dozen state slogans without really thinking too hard about it. I heart NY. Virginia is for lovers. Ohio, the heart of it all. Idaho, great potatoes. Continue reading
The Value of a Small Carabiner
You don't always need a large item to make a big impact. In fact, sometimes a smaller promotional item is the better choice when you want to spread awareness of your brand. That's why we carry a range of carabiner sizes to best match your marketing needs. Read on to find out how our SuperMini carabiner is a great choice to promote your business. Continue reading
What is "Tone on Tone" Laser Engraving?
If you spend enough time browsing our website you will notice that many of our keychains indicate that they have a "Tone on Tone" laser engraving. But what exactly does that mean? And how will it effect how your logo will look on the keychain? Read on for a more in depth explanation of tone on tone as it pertains to our laser engravings. Continue reading
The Ship Helm Keychain Brings Nautical Elegance To Your Pocket
Anchors away! Hoist the jib and batten the hatches. Our beautiful Ship Helm keychain makes your keys the captain. Based on the classic shape of a ship's wheel this keychain features an ample engraving area and polished metal finish. Continue reading
Summer Is Festival Season -- Reach A Wider Audience With Promotional Keychains
Summer is upon us and it is festival season. People want to be outside and enjoy the warm weather, live music, and delicious street food. You may be wondering how a promotional keychain can fit into your festival plans. Read on to find out! Continue reading
Just Added: Bottle Holder Carabiners
Everyone loves using a carabiner to carry their keys. It's so simple and convenient. Now you can also use your carabiner to carry around a bottle of your favorite beverage. We've added a new strap option to our popular line of 80mm carabiners--it's a bottle holder strap! Continue reading
Engraved Carabiner + Custom PVC Strap = A Winning Combination
Take your engraved carabiner keychains to the next level by adding a nylon strap featuring your artwork in custom molded PVC. It makes a great looking combination with a strong visual impact that will really impress your customers. Continue reading
Find The Missing Piece Of Your Promotional Strategy
Is there something you're missing in your business? You have a great product or service. You have great prices. The customers you have all seem to love what you do. So what's the missing piece to boosting your sales and reach? Continue reading
A Miniature 3-D Sculpture For Your Keychain
Have you seen our Replicast Series keychains? Each is a fully customized three dimensional metal model that is cast to your detailed specifications. They are available as a keychain or also just a stand-alone product. Read on to find out more about this cool keychain and see some examples of these sculptures that we have created in the past.
Be The Best! Custom Made Awards Medals
What Does It Take To Be Number One?
People are drawn, like moths to a flame, by the allure of the spotlight. We celebrate success and lavish praise upon our champions, our winners. From the dawn of humanity--through myths and legends--a universal archetype for achievement has been established and engrained into the very fabric of our being.


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Anti-Trump Protesters and Their Five 'Demands'
CNN has done America a great service by cataloging what it is exactly that the anti-Trump protesters want now that The Donald has gotten himself elected president.
Most of these same people were baying about accepting the results of the election when Donald Trump hinted he might not want to concede. Well, these folks not only don't want to concede that Trump won fair and square, they want an entirely different result.
Many demonstrators have used "Dump Trump" as a rallying cry.
What does that mean exactly? It's a slogan that first gained traction as some Republicans pushed for the party to cut ties with Trump. But now that the election results are in, it's taking on a different meaning.
For some, it's a catchy way to sum up their rage about the President-elect. But others are taking things a step further, signing an online petition and writing letters to members of the Electoral College, asking them not to vote the way their states did at the polls.
Could that happen? The Internet rumor debunking website Snopes.com describes the prospect as "extremely, extremely unlikely," noting that it would be "wholly unprecedented in American history and would require a sudden and drastic change in the United States' political traditions."
When did "tradition" ever matter to these mountebanks? Watch what happens in the next few weeks. I'll bet someone gets around to publishing the names and addresses of the electors so that the demonstrators can pay them a visit and "persuade" them to change their votes.
Trump made immigration a focal point of his campaign, and it's a key issue for many protesters who are against Trump's vows to deport undocumented immigrants.
"I'm out here for my undocumented friends," protester Spencer Smith, 19, told CNN in Atlanta.
At protests in Miami, demonstrators held signs that said, "build bridges, not walls," taking aim at Trump's oft-touted plan to build a wall along the US-Mexico border.
Is there any chance the wall plan could come off the table? Don't hold your breath, Kansas Secretary of State Kris Kobach, one of Trump's advisers on immigration, told CNN affiliate KWCH this week.
"There's no question the wall is going to get built," Kobach said. "The only question is how quickly will it get done and who pays for it?"
For people who claim they care more about "social justice" than anything, they don't care much about social justice.
The waiting list of people around the world who want to enter the U.S. legally is more than 4 million (1.4 million Mexicans alone). That's 4 million people who take the time and make the effort to fill out the paperwork, jump through the numerous hoops the U.S. government has set up, and then wait patiently until it's their turn. To be sure, it's a process that cries out for reform. But how is anyone's reasonable concept of "justice" served if people who sneak across the border, jumping ahead of them in line, demand and receive the exact same treatment as those who do what's necessary to come here legally?


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Dibs on Dips' Sundried Tomato Hummus
Preservative Free, Natural Homemade Dips
Weight, Volume :
Please select from above options to proceed.
Add to Cart
Estimated Shelf Life : 7-10 DaysThis product needs to be refrigerated
Please insert your PIN code to check if this product can be delivered to you.
Nervous? You should be :p
Nervous? You should be :p
Why have Hummus the normal way when we can add a twist to it. Try out the Dibs on Dips' Sundried Tomato Hummus and have your palate wanting for more.
Recommended Accompaniments: Toasted Pita bread, Lavash, Falafel, Veggies.
Ingredients: Chickpeas, Tahini, Garlic, Sundried Tomato, Basil.
By Zaara Ahmad on 16th February 2017If you like regular hummus you'll love this! A must try - I loved it!


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Ever since I used up an entire Tarte Park Avenue Princess to pan, I've been wanting to love another Tarte product. Tarte Colored Clay Tinted Brow Gel ($21) came so very close. Before buying, I tried it in the color Taupe under spotty Sephora lighting. For brow products, I've found remarkably few companies that understand that "Taupe" does not contain red tones. Of the ones that I've tried, they are Tom Ford, Shu Uemura (Seal Brown) and Nars. Despite its many strengths, Tarte's taupe does not fit into that category.
Tarte Amazonian Colored Clay Tinted Brow Gel Review
Ever since I used a Tarte Park Avenue Princess all the way to pan a few years ago, I've been waiting to fall in love with another product in the line. Although I've lingered over the display, I took the plunge to try Tarte's Colored Clay Tinted Brow Gel Tarte Colored Clay Brow Tinted Brow Gel ($21). This came really, really close. There was so much to love about the product.
This summer MAC released a few permanent items, including the MAC Pro Longwear Waterproof Brow Set ($17 0.17 oz.). Because brows are so important, I was curious to try it. I picked up MAC's Brow Set in Quiet Brunette, described as a "muted mid-tone gray." This product is available at Nordstrom, Bloomingdales, Macy's and other MAC sources.
I've been wearing this for about a week, and find that it delivers well. The brush is short, and therefore easy to control. The product is highly controllable, so a light brush through will give a light application. You just keep adding for to add more color, drama and emphasis.
I found the MAC Brow Set somewhat comparable to NARS Brow Gel ($22 /0.21 oz.), with a few differences. The NARS colors (swatched here) lean slightly more gray and so seem to be a touch more natural for my coloring. NARS runs a few dollars more per tube, but contains more product. NARS' formula feels a slight touch dryer, which can translate is a bit less of a tendency to generate clumps. However, the difference is so slight that if I found that a MAC Brow Gel worked better for my coloring, I would not hesitate to go for the MAC. Here's a quick comparison between NARS Athens and MAC Quiet Brunette:
Here is quick MAC Quiet Brunette Brow Gel on my brow. As you can see, it covers the area quite evenly:
Overall, I found MAC Brow Gel a good workhorse product from their Pro Longwear line. I got excellent all-day wear, even in the heat and humidity and through a good workout. There are no problems from flaking, and any tiny clumps can be easily brushed away with the small, controllable blush. If you are in the market for a good brow gel, these are well worth a look.
This product is available at Nordstrom, Bloomingdales, Macy's and other MAC sources.
This post contains affiliate links (for more information, see About Cafe Makeup)
Nars Brow Perfectors: Salzbourg, Causase, Kalmata, Surname Reviewed and Swatched
Nars Brow Perfector Pencils ($22 each) are twist-up colors that add a touch of emphasis to the brow while still providing a natural look. Unlike the Nars Brow Gels which is delivered on a large brush that can cover a brow in a single sweep and (if enough product is used) sculpt the brow's shape, the Nars Brow Perfectors are a softer, gentler way to add color and shape to a brow.
These come in four shades:
- Salzbourg is a soft light brown, suitable for very light brows
- Kalamata is a light-medium brown
- Caucase is brown (this shade and Kalamata are quite close in color).
- Suriname is black.
These aren't meant to be sharpened, rather they come out of the plastic holder by a quick little twist. Their shape is very slightly oval to help you direct the size of the stroke that you'd like to use.
I felt that the pigmentation of these is quite controllable depending on how much pressure you use when feathering the brow. It's important to be consistent–if you mix heavy/light pigmentation, you'll get a spotty effect. Consistent pressure (whether for heavy or light application) works best. These give all-day lasting power.
The Nars Brow Perfectors work quite well–I've switched between Caucase and Kalamata and liked the natural effect. I had no problems with fading or the like throughout the day. If you find a good color match, these are well worth a look.
Nars Cosmetics provided these to Cafe Makeup without charge for consideration for review. This post contains affiliate links (for more information, see About Cafe Makeup).
I've been playing with the new Nars Brow Gel ($22 each/ 0.21 oz) for about two weeks. These are a nice way to add color, shape, and emphasis to the all-important brow. Have you ever rushed out of the house without remembering to do your brows? I sure have–and the reflection in my rear-view mirror left something to be desired. Brows are so important.
Liz and I have been pretty delighted with them. They come in four colors:
- Oural: a clear gel
- Athens: a light brown suitable for many blondes (this is Liz's shade)
- Piraeus: medium brown (this works well for my brunette hair color)
- Kinshasa: a dark brown
For the color shades (the last three, above), I found that these layered color very quickly. The gel is a good texture, and if you carefully remove the brush from the container you won't get any clumps that might cling to your brows as you apply it. I've been using Bobbi Brown's Brow Shaper, which contains about 1/3 less product at the same price point.
Between the two, I found the Nars Brow Gel to come out of the tube slightly wetter than Bobbi Brown's. This allows me to use the Nars to give more affirmative shape to my brow–for example, to sweep all the brow hairs horizontally in a way that holds them all day and gives the brow an overall flat appearance. Also, the Nars can be used to push some of the brow hairs upwards, while sculpting the rest to the side. Also, I tended to need fewer sweeps through the brow to get good color coverage–one sweep with the Nars, and done.
The packaging and wand of the Nars is far longer than the Bobbi Brown Brow Shaper, and overall the Nars actually "shapes" the brow better due to the gel texture. Here are some good arm swatches of the four Nars shades:
Overall, the Nars Brow Gel is an excellent product. I get all day wear (and some of my days lately have been quite long!) There's no stiffness in the brow, no flaking, no fading. I've had no dripping or any problems with the unusual warm, humid weather we've had lately (or when I was caught in the rain earlier this month). This is a professional-type product that I had confidence using even when speaking to large groups. Here's a shot of Liz wearing Nars Athens in her brow, which she applied lightly for a natural look:
Two thumbs up for value, convenience, quality, and price (particularly when the quantity is compared to Bobbi Brown). Available at Nordstrom and other stores where Nars is sold.
Nars Cosmetics sent these to Cafe Makuep without charge for consideration for review. This post contains affiliate links. For more information, see About Cafe Makeup.
At the Marc Jacobs Fall 2013 Runway show, Nars previewed some brow products which are now set for release. Specifically. on July 15th on Nars online site and at Nars boutiques, the line is set to release four shades of a NARS Brow Perfector ($22 each) and four shades of the new Nars Brow Gel ($22 each). I'm assuming that these will be more widely released during August (although there is no official word on that, just a guess).
According to the company describing the new Nars Brow Gel, "Keep brows in place with a unique precision-tapered brush that adds shape and definition to every angle while creating a fuller, smoother brow look to perfectly set the symmetry of the face." The shades are:
- Kishasa: Dark brown
- Piraeus: Medium brown
- Athens: Blond
- Oural: Clear
Regarding the new Nars Brow Perfectors, the company states "A propel/repel pencil allows you to reshape, fill, and design brows for a full and flawless, natural matte finish, while an innovative oval shape gives complete control over brow shape, angle, and size. Natural ingredients ensure brows are nourished, soft, and smooth. The shades are:
- Suriname: Black
- Caucase: Brown
- Kalamata: Light brown
- Salzbourg: Blonde
Recently, Bobbi Brown introduced two new brow products based on her natural look philosophy. First, powder brow Brow Kit compacts in two colors– The Bobbi Brown Light Brow Kit (pictured above) and Bobbi Brown Dark Brow Kit ($45 each). She's also just released the Natural Brow Shaper & Hair Touch Up ($20) in five colors (above, pictured in Blonde).
Until now, I've been using mostly either a Shu Uemura Brow Pencil in Seal Brown, or a Chanel Sculpting Brow Pencil in Blond Clair, or the former Chanel 3-color Perfect Brows powder compact (discontinued, formerly $70). My brows are full but light, and the color is quite uneven.
For the Bobbi Brown Light Brow Kit, the compact resembles the Chanel compact (although at a much lower price point). The compact has two light brown shades, which can be mixed to customize the shade. Also included is a magnifying mirror, a tiny pair of tweezers and a brow brush with a very, very tiny handle. As you would expect, the powder is extremely finely milled, looks natural when applied and is incredibly convenient. Personally, I use the lightest shade alone.
The bigger surprise for me was the Bobbi Brown Natural Brow Shaper & Hair Touch Up, a mascara-styled liquid product that can be quickly brushed through the brows to polish and add a touch of color. Although these products are intended to be used together, for the last few days I've been using the Natural Brow Shaper alone and been pleased with the results. I find that it deposits just enough color, and the wand deposits just enough liquid, to give me a polished, tamed and very natural brow. Based on convenience alone, I love the Natural Brow Shaper for a quick touch-and-go before heading out the door. This one's worth checking out. It comes in five shades–Auburn, Blonde, Clear, Mahogany, and Rich Brown.


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- Mentored Research
- Professional development
- Research Intensive Courses
- Research Methods
- Scholarly and Creative Activities
- Student development
- Undergraduate mentoring
- Undergraduate research
- Undergraduate training
- Education for the 21st Century Demographic
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Related Efforts
The primary objective of the RISE Scholars Program at the University of Texas at El Paso (UTEP) is to increase the participation of disadvantaged underrepresented minority students (URM) in biomedical research. The UTEP RISE Program is comprised of two distinct populations of trainees: a) Students that participate in research projects as undergraduates and b) Graduate students working towards a Ph.D. degree.
The BUILDing SCHOLARS center is dedicated to the implementation, evaluation and sustainability of a suite of institutional, faculty and student development programs and activities that will positively transform the training of the next generation of biomedical researchers from the U.S. Southwest region in an effort to substantially diversify the biomedical research workforce so that it mirrors the population of the nation.
The FYRIS program is a three-course sequence designed to provide freshmen with course-based undergraduate research experiences. The sequence consists of one research foundations course taught through SCI-1301 (a core course) and two semesters of a research track. All courses are part of degree plans in various majors. Some courses are at the junior/senior level.
A set of practices built on a cooperative team framework to support the creation and maintenance of dynamic and inclusive groups. ARG extends the number of students involved in research through inclusion of those who have the capability, but who have not considered research. ARG students become productive members of research teams through the deliberate and intentional development of the technical, team, and professional skills and knowledge required for cooperative work.
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During the academic year and again in the summer, COURI offers a series of professional development workshops to enhance the training of undergraduate students engaged in research, scholarly and creative activities on our campus.
The COURI website contains a page with frequently updated information about all undergraduate research programs on campus and external.
An instrument to assist institutions to self-assess the maturity of their undergraduate research programs. The instrument aspires to present the best practices in undergraduate research. It can be used as a guide for institutions that are striving to enhance the learning experiences of students through research program. It can also be used as a beacon for institutions that are in the beginning stages of developing an undergraduate research program.
The ARG handbook can be used as a step-by-step guide for newly formed research groups or as a reference manual for more established ones. Because groups differ in purpose and personality, the structure and activities presented can be adapted as needed to accommodate various environments, research areas, and audiences.
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I3 Move Communities provide a way to share expertise, resources, and community information to the general public. There are numerous tools available, both open source and proprietary, for engaging in dialog and sharing information and knowledge within a closed group.
Communities have access to IBM SmartCloud, a tool that provides a Cloud Computing solution for sharing files, defining activities, creating blogs, developing wikis, and promoting ideas. To request an account and training on IBM SmartCloud, contact firstname.lastname@example.com.
This community engages in dialog as follows:
None specified to date.


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Check our our latest Open Court and Open Ice Schedules
We are now broadcasting all games played at Capital Clubhouse Live & On Demand!
LiveBarn allows Friends & Family to follow along with the action from their mobile device, tablet or computer either Live or at a more convenient time.
When you subscribe to LiveBarn, you can stream unlimited video from any LiveBarn venue for $14.95/month. Use our PROMO CODE: 8bd1- 4ea2 for a 10% discount on your subscription!
For more information or to sign up, visit www.livebarn.com.
View this year's Charles County Recreation, Parks and Tourism Guide.
Southern Maryland's ultimate recreational and sports complex, the Capital Clubhouse, is a 90,000 square foot year 'round sports center for all ages. Under one roof you will find: an NHL-size ice rink, a 200' x 85' multi-sport court, a rock climbing wall, eight locker rooms, four party rooms, state-of-the-art sound a lighting systems, year 'round FUN! The facility is also home to Mike's Sporting Equipment, Skater's Paradise, Power Play Arcade, and World Gym!
The Capital Clubhouse 3033 Waldorf Market Pl Waldorf, MD 20603 (301) 932-4348Directions
About Capital ClubhouseAdvertising OpportunitiesCareers


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Teknines Nine Millimeter Earphones (by a new company called MUNITIO) are going to be released later this month. The first run will be just 500 units in numbered, authenticated utility packages, so sign up now to be notified when they are available.
These exclusive, eagle-etched earbuds are shaped like bullets and plated in 18k yellow gold — but they're not just for show. Check out these features:
* 9mm speaker drivers with earth neodymium magnets for superior dynamic range and quick recovery
* Machined copper alloy housing, plated in 18k gold providing unmatched sound purity, natural noise cancellation and durability
* MUNITIO's proprietary BassEnhancingChamber™ engineered to produce the tightest, most accurate bass without distortion
* Custom-tuned AccousticSoundFlowSystem™ for the smoothest mid to high frequency response while minimizing ear fatigue
* SiliconeHollowPoints™ with noise isolating technology designed for secure comfortable fit, resulting in lower volume levels and better sounding music
* Kevlar® reinforced fabric cable combining light-weight with high strength to protect the premium copper wire from stretching and shorting
* 24k Gold plated 3.5mm stereo plug providing exceptional audio signal transfer.
Registratevi su http://www.teknines.com/ per essere avvisati quando saranno in commercio e sborsare 250$…
Consigliate solo ai gansta-rapper e a Fabrizio Corona…


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Product Features
- Dishwasher Safe
- Makes Bacon Healthier
- Less Fat and Cholesterol
- Cooks Bacon Evenly
- Separates Bacon from unwanted grease
The Bacon Wave is a new technology that allows you to cook bacon to perfection in the microwave. No need to eat greasy bacon since it leaves in the flavor while substantially reducing both fat and cholesterol. Unlike cooking the traditional way in a frying pan you'll be able to enjoy fast, healthy bacon without the mess. Evenly cook bacon on this microwave bacon tray and still have the same taste like it was cooked in a frying pan.
Each Bacon Wave cooks 14 slices but since it's stackable you can even cook up to 28 pieces at one time. When cooking using the Bacon Wave you'll be cooking above the fat and not in it since it's specially designed to trap the grease. No need to worry about any mess inside the microwave either. It's so easy to use since all you have to do is place the bacon on special cooking rods and place it inside the microwave. Set timer 1 minute per slice (14 minutes for 14 slices) and enjoy mouthwatering bacon like never before. Bacon Wave is easy to clean and dishwasher safe.
Now you can have healthier bacon with less fat, less cholesterol and less calories. Purchase also includes a Cooking Guide. Buy your Bacon Wave Today!
Buy One Bacon Wave™ for $10.00 plus $5.95 P&H and get a FREE Bacon Saver™, just pay additional $5.95 P&H.
Sales tax will be applied to orders.
The Bacon Wave was well worth the purchase. I've used it multiple times since I've got it and love the fact that I can enjoy cripsy bacon without all the grease that usually comes with it. I can make bacon crispy just the way I want it in just a fraction of the time. Despite reading some negative Bacon Wave reviews I still went ahead and ordered it and glad I did. Whether you're trying to watch your diet or enjoy good crispy bacon this is the way to go. No more scrubbing grease off pans. I just put the bacon tray in the dishwasher when I'm done using it with the rest of the dishes. I rate it 5/5.
I've been using the Bacon Wave for weeks now and so far it cooks bacon just as good as using a frying pan but so much easier. I bought it for my son who thought it was a neat idea and after reading some of the bacon wave reviews it seemed like a pretty trusted product. I found it did take a little longer than expected to cook bacon but still faster than using a pan. I find that thicker sliced bacon cooks better since thin bacon doesn't hold so well which is why Maple Leaf bacon is the way to go. I bought wooden skewers to use instead of the plastic rods which I find get hot. So far it's pretty durable and I like how the cleanup is really quick when I'm done cooking bacon. You can get crispy bacon in the microwave using the Bacon Wave just like using a pan. It's a real eye opener when you empty the grease into a measuring cup to see how much healthier your bacon is. I rate it 4/5.
I usually cook about 7 strips at a time so that there is space between the pieces of bacon so they don't stick. I was very surprised at how well the Bacon Wave cooks bacon. It took a bit of experimenting at first to see what it would take to get the bacon cooked just right. I would cook it for a few minutes at a time until I got the timing right. If you do this you'll get amazing results every time. When I'm done cooking I'll just wash the Bacon Wave in my sink with a brush and soap and in just a minute it's clean. I would recommend cooking your bacon using a bacon rack like this one and you'll be able to enjoy a delicious breakfast in a fraction of the time when you're in a pinch in the morning. I'm very glad I purchased this bacon tray.
This Bacon Wave Bacon Tray is a very good way to cook bacon in your microwave, but just as all things cooked in a microwave, you must be careful about over cooking. The issue that many people have had with this device is that the microwave was left on too long and the bacon heated up so much that its high temperature actually caused the plastic supports in the mocrowave to soften, and at worst case, to begin to melt. We used this device for over a year cooking bacon in a high power microwave about 1 time per week and had no problem until my wife (not me of course) accidentally set the microwave for a much longer time than was necessary.


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This morning's opening remarks by Dr. Jac Fitz Enz made me think about HR Metrics and where we currently stand. He said, "I conducted my first conference on metrics in 1978." Amazing...and sad.
Fast forward, 30+ years and I ask myself, why aren't we further along? There were about 5% of the attendees self reporting that they are not using HR metrics at all with 47% saying they have just started, 40% have been using metrics awhile and only 7% reporting an advanced use of analytics.
Ken Currig, EVP of HR from Comcast said this AM, "CEO's are looking for some department (if not HR, then another one) to provide INSIGHT on employee contributions." That statement makes me nervous. With HR's transactional jobs being outsourced at lightening speeds, what is left for HR to lead? I believe it is about strategy, productivity and providing INSIGHT to the business on people related issues/challenges.
Mike Echols CEO, Human Capital Lab, stated, "Human Capital is the competitive advantage for companies in the 21st century."
So, putting this all together: In thirty years we haven't made much progress in the HR Metrics arena, HR's function is changing, and our people are our competitive advantage.
HR must participate in the new normal. CEO's aren't going to get less demanding regarding insight they are getting more demanding. HR has been shouting from the rooftops about being more strategic. Guess what? Here is your opportunity....
Please ask me how to do this.....


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My Cats' Irresistibly Cute Bellies Are Danger Zones for Us All
My three cats don't have much patience for belly rubs, but still I try -- oh, how I try.
Stupid Pet Experiment: Which Items From the Wastebasket Do My Cats Like Best?
My cats love to steal wastebasket bits; science will show us which items they prefer -- or don't.
I Took My Indoor Cat on Vacation, and It Was NOT a Holiday
Our Sphynx, Skinny Mini, took a roadtrip with my husband and me. Note to self: Never do this again.
The 5 Stages of Sleeping With My Cat
My cat has a specific sleeping routine -- which means I can sleep on a small corner of one pillow.
6 Cat Behaviors I Would Like to Have for a Day
Ignoring people is rude, but I'd love to be aloof for a day like a cat. And sleep, too -- I want sleep.
Haiku by Cat: Sitting by the Window Is Like "Cat TV"
Windows are the best entertainment units for cats. Just ask our haiku-writing kitties.
5 Ways My Cats Are Big-Time Thieves
My cats sometimes skip the small stuff and go right to hijacking my friends, hobbies, and sleep.
Do You Dream About Your Cats?
My love for my cats extends to my sleeping brain. Here are some recent dreamtime kitty adventures.
My Cat Nursed Me Back to Health (and Got the Bed Back to Herself in the Process)
Nurse Brandy says: "If your human won't take care of herself, take matters into your own paws."
Haiku by Cat: Seeking Truth in Boxes
Poetry-writing cats seek universal meaning from within the confines of cardboard walls.


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Select a locale to start your business on, buy store necessities and merchandise to sell. Use the mouse to interact with the game
Recordshop Tycoon has been played 12283 times so far on arcadevoid.com with 0 game plays today.
Recordshop Tycoon has an average game rating of 4/5:
We list cheat codes, guides and walkthroughs for games below the game - click the play now button to see cheats for Recordshop Tycoon!


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Chennai, formally called Madras, is the capital city of Tamil Nadu. It is situated on the south eastern coast of India, which is surrounded by the Bay of Bengal. Traditional music and dance forms are the most popular in the city. In comparison to the hectic life of other cities like Mumbai and Delhi, Chennai tops the list of cities that is famous for its history, culture and tradition.
Budget Hotels in Chennai
There are several star rated and budget hotels in Chennai. Some of them are Mallika Residency (Tariff – Rs 350), Raj Residency (Tariff – Rs.900), Samco Hotel (Tariff – Rs 1725) and Hotel The Orchid Inns (Tariff – Rs.1265).
The official language of Chennai is Tamil . The languages spoken by others who have made Chennai their home include Malayalam, Hindi, Bengali, Oriya, Punjabi and Telugu.
Events in Chennai
Pongal (January), Natyanjali Dance Festivals (February) and Ganesh Chaturthi (August) are important festivals of this metropolis.
Places to See in Chennai
Travelers can take pleasure in exploring the historical spots and major landmarks of the city. They areMarina Beach(15kms from bus stand), Crocodile Park (1.7kms from nearest bus stand), Elliot's Beach(7kms from bus stand), Parthasarathy Temple(2km from bus stand), Kapaleeswarar Temple(1.2km from bus stand), Ashtalakshmi Temple(2kms from Besant Nagar bus stand), andThousand Lights mosque(2.5km from Cathedral bus stand).
How to Get There
Chennai International Airport is located along Meenambakkam and Tirusulam, 7 km from the south of Chennai.
Chennai Central also fondly called Madras Central is a major railway hub in the city. It is positioned right adjacent to the headquarters of the Southern Railway, as well as the Ripon Building. The other busy railway terminus includes Chennai Egmore and Tambaram.
Chennai Mofussil Bus Terminus or CMBT is a major hub of activity that is located Koyambedu. Some of the best bus operators that offer exceptional experience for passengers include Palraj bus operator, Wahaan Tours & bus operator and KNP Tours bus operator. Log on to bus ticket online booking sites like Ticketgoose and book your tickets without any hassle.
Anbinnagaram is a small village in the coastal Tamil Nadu district of Tuticorin. It is not very far off (25 minute drive) from the Bay of Bengal coast. The entire village professes the Christian faith. The village was established by Rev. CTE Rhenius as a refuge for new Christian converts who were fleeing persecution in the 18th century. Several other satellite Christian villages were also established in the area.
Places to Stay
The village may not have good places for lodging. However, the neighbouring city of Tiruchendur on the coast at a distance of 25 km has a couple of good options such as the Siva Murugan Lodge (Tariff – Rs. 400), Chitra Park Hotel (Tariff – Rs. 500), Tamil Nadu Hotel (Tariff – Rs. 600), Chendur Residency (Tariff – Rs. 700) among others.
The official language of Anbinnagaram is Tamil. Due to missionary activities, English is also understood.
The important festivals celebrated are Good Friday, Easter Monday in March-April and Christmas.
Places of Interest
Tiruchendur is also known as a temple town, and thus has a lot of temples worth visiting. Some of the temples worth a visit are Sri Ponvandu Aiyanar temple, Aazhigudi Maradachan, (also known as the 'heart attack temple') and Chettiyapathu Sri Ainthu Veettu Swami Temple among others.
How to Get There
The nearest airport is the Madurai Airport at a distance of 195 km.
The Tirunelveli Junction Railway Station is the nearest major railway station at a distance of 63 km.
Various state transport buses as well as private buses pass through the village. Parveen Travels is sometimes sighted in the area. When you make use of any bus ticket offer on various travel websites, you can save a lot of money.


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Blue is one color that is guaranteed to turn heads at a wedding. Generally people opt for safe colors like pink, lilac etc for a wedding. A group of bridesmaid in shades of blue will create a very beautiful look at the wedding. Blue especially looks beautiful at a beach or pool side wedding as it reflects the color of water Blue is a very refreshing color. It is the color of the sea-of water which symbolizes balance and harmony. A marriage is also about the balance of life. So a bridesmaid dressed in blue is a lovely idea. It is a very cooling color and adds to the atmosphere.
Blue is also a very regal looking color so even the purpose of elegance and sophistication along with looking chic and trendy is fulfilled. Blue is one color that can suit just any skin tone. It not only suits any skin tone, it acts like a catalyst of beauty when it is worn. Thus blue bridesmaid dresses are really a trend these days.
Now moving over to the most important question-What types of blue bridesmaid dresses you should choose for a wedding? Well, as already stated that most of the properties of blue are universal, a few things still have to be kept in mind while selecting the perfect blue bridesmaid dress. These are the type of cloth, the type of style, the type of look and the personality of the bridesmaids.
Most people like to go for blue bridesmaid dresses because of its simplicity. If the wedding is to take place during the bright days of summer, a flowing fabric like chiffon, georgette or silk can look very appealing and add to the setting of lazy summer. And moving over to the shade, choose a bright tone like turquoise, sky blue, pastel blue, powder blue etc. And if the wedding is slated for the cold days of October, November and December than opt for stiffer and thicker fabrics such as raw silk in shades of royal blue, navy blue, electric blue etc.
Now styles can vary depending on your body type. If you are busty then opt for a corset style dress or a v neck that can make your tone the upper part. For a heavy bodied woman, she should opt for round necks or Chinese collars and well tailored dresses that end at the knees as they make them look compact. For someone who is skinny or petite they should opt for short dresses or long gowns with slits starting straight from the thigh as they create an illusion of appearing fuller and taller. A tall woman can carry a long gown in a flowing material as it will ensure people to look up and notice their height.
Whatever the style or type of dress it may be, it is essential to ensure that it is tailored well so the bridesmaid can move freely to catch the bouquet and get lucky to plan the look of her bridesmaids for her wedding real soon!


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By assessing management processes of material issues, CSR Europe's maturity and integration assessment is designed to help you further root sustainability into your business through actionable steps. Free for all CSR Europe members.
Join this webinar to find out how young people perceive the future of work and sustainability, how STEM careers can be an attractive pathway for young people and learn about best practices and key challenges of partnershipsRead more and register
Join this web meeting to gain more information about the current situation in Europe, understand how CSR Europe's members are tackling the issue and discover opportunities for collaboration within CSR Europe's SDG Incubator.Read more and register
The deadline for contributions for the next issue of the Newsbundle is May 2, at 17.00 (CET).If you would like to share relevant information on your CSR activities or events with the Newsbundle readers or contribute an Enterprise 2020 blog post, please contact Davide Castro at firstname.lastname@example.com.


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Chevrolet Unveils New Corvettes at NAIAS 2013
- Chevrolet stamps its mark in supercar world with new Corvettes
- Z06 and C7.R co-developed to be capable on the road and the track
- Corvette Stingray also updated with on-board telemetry
- Chevrolet sweeps Car and Truck of the year Awards with Silverado Pickup and Corvette Stingray
- Chevrolet Global sales reaches record 4.98 million units, with Cruze being the best selling model globally
Detroit, USA: Chevrolet has made the North American International Auto Show (NAIAS) 2014 its global stage for the unveiling of the much-anticipated Corvette Z06 and the C7.R race car.
Recognized as an important global launch-pad for automakers to showcase their newest and latest, the NAIAS, now in its 26th year as an international event, is one of the most prestigious auto shows in the world.
Corvette Z06
As one of the most globally-recognized brands, the latest incarnations of Chevrolet's legendary model at one of the most prestigious auto shows in the world will further consolidate the Corvette's position in the pantheon of the world's supercars. Billed as 'the most track-capable Corvette ever', the 2015 Corvette Z06 comes with a supercharged engine, automatic transmission and a removable roof panel (thanks to a stiffer aluminum frame). Co-developed with the Corvette C7.R race car, the Z06 has a new 6.2L engine rated at an estimated 625 horsepower (466 kW) and 635 lb-ft of torque (861 Nm).
The engine is the world's only supercharged engine to incorporate cylinder deactivation technology. This reduces fuel consumption in situations with low engine loads, such as when cruising on the highway. The Z06 also comes with a Driver Mode Selector like the Stingray, and features of the Z06 to suit the driver's environment, including Launch Control, Active Handling (StabiliTrak Electronic Stability Control), Traction Control, Performance Traction Management and Electronic Limited Slip Differential. The 2015 Corvette Z06 goes on sale in early 2015.
Corvette C7.R Race cars
Corvette Racing will field two C7.R race cars in 2014 to take part in the TUDOR United SportsCar Championship in the GT Le Mans class. The cars are also expected to compete at the 24 Hours of Le Mans in June. Chevrolet and Corvette Racing have won seven times in the GTE Pro class in the 24 Hours Le Mans.
Many of the architectural and aerodynamic features of the C7.R are based on equivalent components and technologies from the 2015 Corvette Z06, including, a new aluminum frame, direct injected engine and advanced aerodynamics. As before, the race car and the Z06 will share the same, production-based aluminum frame. The race chassis for the C7.R is 40 percent stronger than the outgoing C6.R.
The addition of direct fuel injection promises greater efficiency, which can make a significant difference in long-distance endurance racing such as Daytona and Le Mans through fewer time-consuming pit stops. The Z06 and C7.R take that aerodynamic foundation to the next level, sharing aggressive strategies for increased cooling and aerodynamic downforce, including similar front splitters, rocker panels, and front- and rear-brake cooling ducts.
Corvette with Performance Data Recorder
In an earlier announcement, the Corvette Stingray has also received an upgrade, in the form of a Performance Data Recorder – an industry-first. Announced at the Consumer Electronics Show at the beginning of January 2014, the fully-integrated system enables users to record high-definition video, with telemetry overlays, of their driving experiences on and off the track.
Developed with British motorsports-engineering company Cosworth, PDR combines the ability to record and share drive videos with the power of a professional-level motorsports telemetry system. Users can analyze their laps in detail and find opportunities to improve their driving and lap times.
The PDR system includes three major components including a high-definition camera and audio recorder, a self-contained telemetry recorder with high-precision GPS receiver and an SD-card slot for recording and transferring video and vehicle data. The PDR records four video modes (Track, Sport, Touring, Performance), each with three data overlay options in real-time. It will be available with the start of regular 2015 Corvette production, later in the third quarter of 2014.
In addition to the show cars, Chevrolet swept the North American Car and Truck of the Year voting as the Silverado pickup and the Corvette Stingray were voted the 2014 North American Truck and Car of the Year Monday, January 13, 2014 at the start of the North American International Auto Show in Detroit, Michigan.
Also announced this week was Chevrolet's record-breaking sales results in 2013. Chevrolet sold a record 4,984,126 million vehicles around the world in 2013. Chevrolet sales in the United States, China, Brazil and Mexico, its four largest markets, were up a combined 4 percent. The Cruze sedan remained Chevrolet's best-selling nameplate globally. Since being launched in 2008, Chevrolet has sold over 2.5M Cruzes.


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DR2 Theatre, New York
DR2 Theatre, New York
Paddington Gets in a Jam
In Jonathan Rockefellers Paddington Gets in a Jam, Paddington is at home making his favorite marmalade jam, with the help of the Browns housekeeper Mrs. Bird, but they run out of sugar. Paddington goes next door to borrow some sugar, where he finds his ever-grumpy neighbor Mr. Curry in a panic, expecting an important visitor. Paddington volunteers to help get ...


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The oldest graduate in the class of 2012, Richard Murie, 89, has many dreams and aspirations for ways to use the master's degree in Spanish he earned at the University of Arkansas last May.
For Murie, continuing his education as a non-traditional student was not a difficult decision. Although he encountered problems along the way, from dysfunctional rotator cuffs (he can't raise his arms higher than his chest) to trouble with hearing professors during lectures, those minor setbacks did not deter him from his goal to "enrich myself more in the world of Spanish," he said.
After 56 years of marriage, his wife, Rosemarie Stanek, died in 2006 from complications of diabetes and a poorly functioning heart valve replacement, leaving Murie to decide what the rest of his life would look like. Living alone was a challenge for him so he decided to embark on a new adventure to fill his time.
"After 56 years of marriage, she died. And I thought, well I'll just go back to school. So I did," he said.
He was very familiar with the classroom. Spending time either as a student or a professor had always been part of his life. After earning his doctorate, Murie worked as a senior research scientist at the General Motors Research Center for 27 years in Warren, Mich. At night he taught analytical chemistry and instrumentation at Lawrence Technological University.
A professor for almost 40 years, Murie has taught at numerous universities around the country including West Virginia State College, Lake Erie College in Ohio, Lawrence Institute of Technology in Michigan and most recently, Northwest Arkansas Community College.
Teaching such a specialized subject had many challenges, but made the reward even greater when a student could finally comprehend the concept. Murie lived for that moment when a student's eyes lit up with understanding.
"Many students don't understand concepts," he said. "The joy of teaching is making sure someone gets the information."
"It's easy to fail a student, but the secret is to make that student never want to miss your class," Murie said. "You need to give them encouragement so they want to come back the next day."
He often met with students outside of the classroom acting as a mentor for any challenges they might face at school or at home.
"I've had students over the years that have had home problems and just needed someone to listen to them and encourage them," he said.
Many students returned to Murie after graduation and said, 'if it hadn't been for you I never would have finished.' Those encounters were so rewarding for him as he always hoped to encourage students to continue their education, just as his parents had done for him as a young boy.
His parents were not college educated, but knew the value of education and encouraged their children to study relentlessly. Their strong opinions about the importance of education were very influential in his college career, he said.
As a child, he was interested in archeology; specifically the Aztec and Mayan archeological ruins in Mexico. That curiosity prompted him to study Spanish.
"I thought, if I want to go to Mexico, I need to learn Spanish," he said. "So all these years it was in the back of my mind."
In 1972, during his breaks from teaching, Murie volunteered to teach in Mexico. He taught at numerous universities including the University of Guadalajara, University of Americas, the Technological Institute of Monterrey and the University of Guanajuato.
He became entranced with the allure of the Spanish culture and continued to volunteer every December for many years.
When Murie decided to continue his education at the University of Arkansas in 2007, there was no question as to what he would study—Spanish. Taking two years of Spanish as an undergraduate at Ohio University, he was excited for the opportunity to study the language again at the University of Arkansas nearly 65 years later.
The University of Arkansas has a unique program that offers free tuition to residents 60 years and older. Murie benefited from this opportunity and thinks it's a great way for senior citizens to enrich their lives, he said. "The fantastic Arkansas system to permit seniors to attend class is wonderful," he said. "I would encourage senior citizens to choose a topic of interest and go for it."
In October, Murie will be 90, but has no plans to quit pursuing his dreams. "You plan the little steps in life," he said. "Always have a goal and take all the little steps that give you the capability to finally reach it."
Murie hopes to return to Mexico and embark on another new adventure—creating a series of photo books featuring the beautiful cathedrals he fell in love with years ago.


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Despite two double digit losses there was still something to get excited about for STC. Abby Sandvick hit her first career homerun in game two. South Tama hosted Vinton-Shellsburg for a WaMaC Conference double header.
Game one was a showing of utter domination from the Vinton Vikettes. Vinton's Alex Maynard took the win for the Vikettes. She pitched for two innings allowing no hits, no runs, made no errors and walked no batters while striking out three. Addy Maynard closed the game for the Vikettes pitching one inning allowing one hit, no runs, no errors, walked no batters and struck out one. The game went for just three innings before the 10-run rule was enforced. Brittney Breya took the loss for the Trojans. Vinton racked up 10 hits and 18 runs. Breya had three errors, walked four and struck out four.
The Trojans were just coming off of their yearly softball weekend away. They had played at a tournament in Centerville over the weekend and also got in some team bonding.
Article Photos
Abby Sandvick is greeted by her teammates at home plate after hitting her first career home run on Monday, June 4. The Trojans hosted Vinton for a WaMaC conference double header.
"I don't know if we were still asleep in game one but boy, it looked like we were half asleep," said head coach Chelsea Ahrens. "We definitely weren't prepared and we didn't come to play and it showed."
One area the Trojans really struggled with was dropped flyballs. This surprised Ahrens as she said they had spent time in practice the week before working that particular skill. But something was not clicking Monday evening. Communication wasn't there and several pop ups fell between the hands of players. The Trojans lost game one 18-0.
"I think it's a communication issue and a confidence issue too," said Ahrens. "It's not taking the right first step. We are not drop stepping the first step whether we are infield or outfield so yes I definitely think it is a communication problem. We'll have two players looking at each other after a drop like 'oh I thought that was your ball'. Then we aren't doing what we are supposed to be doing, the fundamental part of it."
But just like with every double header, game two must go on. Even though the Trojans lost game two as well they showed much more determination than in game one.
Ashlynn Ellenbecker took the loss for the Trojans. She pitched for five innings allowing 10 hits, 13 runs, had three errors, one walk, and two strikeouts.
The Trojans showed much improvement offensively in game two and ended the night with three runs. The hit of the night came from sophomore Abby Sandvick. Her at bat in the third inning resulted in a two-run homer that gave the Trojans the lead for a brief moment.
"I had to wait to make sure it was going over but the biggest thing is that when I went in for that at bat my mindset was 'I'm going to hit the ball'. I wasn't necessarily thinking about where I was going to hit it, I just wanted to make contact and have confidence. I think it was an extra push," said Sandvick.
It's been a couple of years since South Tama has had someone hit a homerun. Maci Fritz was the last player to go yard for South Tama on June 14, 2016 in a home game against Montezuma. Sandvick is only the eighth player in the past 10 seasons to hit a home run for STC. Others include Fritz, Sam Holtz, Madison Baack, Riley Rutledge, Jade Rohach, Jenn Maus, and Tasha Green. The rarity of Sandvick's achievement certainly made for a rewarding moment when she rounded home to greet her teammates that were crowded around the plate.
Vinton's Rachel Tandy started for the Vikettes. She pitched for 2 1/3 innings allowing five hits, three runs, two errors, one walk, and one strikeout. Following Sandvick's home run, Vinton opted to bring back in Alex Maynard to finish off the game for the Vikettes.
Things were going well for the Trojans until the top of the 5th inning. Vinton got hot at the plate and they scored nine runs. The Vikettes 5th-inning flurry was enough to salt the game away and Vinton came away with another double digit win, 13-3.
Both of South Tama's pitchers have certain strengths according to Ahrens. Between Breya and Ellenbecker one is stronger at hitting spots and the other throws harder. Both are working to improve in each skill.
The Trojans will be home on Monday, June 11 hosting Center Point-Urbana (7-3).


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Among the big reasons to go plant-based is care about the lot of the animals – our fine furry, feathered, and finned friends. You'll find this loving care celebrated here.
Back from Africa: Meeting Our Newest Elephant Orphan, Quanza (video!)
We've just returned from our fifth journey to Africa. Wildlife advocacy and adventure travel keep my husband Greg and I coming back. Once you get Africa in your blood, you can't help but return each opportunity you get. Maybe it's because it's where we...read more
Our Fawn Rescue Adventure With a Happy Ending (video!)
Yesterday on our morning bike ride along the flumes, we encountered a fawn that had fallen in the rushing waters. The sides of the flume are steep, and opportunities to escape are few and far between. Greg jumped in while I held the camera. In...read more
Louder Than Words: Vegan Doc and Rock Star Neal Barnard Hits the Top of the Music Charts
Whenever a message from the honorable Neal Barnard emerges in my email, it always brings a measure of anticipation and happiness. Such was the case when this came in this week - and of course I had to ask him right away if I could share the news and his note with you....read more
Seven Things I Love About Elephants & African Elephant Rescue Project (videos!)
Elephant Rescue Project Video: Part One (Part Two Below) First - Seven Things I Love About Elephants They possess an enviable grace and purposefulness in their movement - in spite of their size. They demonstrate compassion for the less fortunate, the lost, and the...read more
Cosmetic Procedures: Does Getting Tossed by a Warthog Count?
"Have you had work done?" As I approach "when I'm 64", I find this question is being asked of me more and more at my presentations. My response?read more
Can You Eat Plant-Based While on Safari in Africa? (pictures!) PLUS feeding baby elephant and giraffe from a bottle (video!)
Want to see the baby elephant video first? Scroll down the page! Can You Eat Plant-Based While on Safari in Africa? A resounding yes. Deliciously. confidently. While on safari in Kenya and Tanzania these past few weeks, I posted pictures and articles about the...read more
The Plant-Based Journey travels to Africa, orphan elephants, and being tossed like a salad by a warthog
Our driver scurried us through teeming traffic in a late-night arrival at the Nairobi airport to our lodging for the first days of our stay near Nairobi National Park. As we drove past giant billboards that had been erected days earlier to welcome President Barack...read more
Three videos and three lessons from third world travel: back from Indonesia travel adventure
We just returned from three weeks of travel adventure in Indonesia, where we journeyed for scuba diving, rainforest hiking, and doing what we always do on our travels - trek to wildlife sanctuaries and preserves to give support, bear witness, and bring back news...read more
Gene Baur, Farm Sanctuary cofounder and president on The Daily Show with Jon Stewart
In case you missed it last night, Gene Baur, cofounder and president of Farm Sanctuary, was Jon Stewart's guest on The Daily Show. In precious few minutes, Gene eloquently nailed all of the reasons to go plant-based. And Stewart was the perfect host. Perfect...read more
My first vegetarian Thanksgiving, Farm Sanctuary Celebration, and the winner of the Harvest Collection is…
My first vegetarian Thanksgiving was in 1972. That was the same year that I met my husband, Dick Gregory came to campus to speak on his peace tour, I started teaching yoga, and I took up a meditation practice inspired by a sign posted at the local natty foods store,...read more
Safari Africa. Elephant orphanage. Life changing.
Safari Africa touches something deep inside you. Maybe it's in our DNA. Our limbic memory, reaching back to our ancient ancestors. Picture this At 6,500 feet above sea level, we watch as a large family of elephants - from giant towering mothers to infants a few...read more
Rockie, our rescue squirrel and plant-based journey mascot – facing the challenge of her life
We're watchful - and hopeful - for what Rockie's third winter will bring. Prepare to smile and perhaps shed a few tears as you view the latest Rockie video update. In case you've missed the Rockie chronicles – a series of 11 films, including the one above - made...read more
3 Thanksgiving musts: orange cranberry sauce, Forks Over Knives style mushroom gravy, and Farm Sanctuary
Though Thanksgiving is officially a couple of weeks off, celebrations around here are already underway. And that means time for three Thanksgiving musts: orange cranberry sauce, Forks Over Knives style mushroom gravy, and Farm Sanctuary. Must #1: Farm Sanctuary...read more
Rockie the plant-based fitness mascot turns 2 years old (video!)
Hard to believe it's been two years since we found Rockie helplessly scratching her way through the forest floor just outside our home in the woods of Northern California. If you've been following Rockie's saga, you know that she came to us with eyes barely open,...read more
Rockie goes Zen: what the plant-based fitness mascot has to teach us about stress management and being here now
Have you ever seen a squirrel swing on a hammock, pause and contemplate nature, have breakfast with the Buddha - or on the ceiling of the Sistine Chapel? Now's you're chance This latest production from my favorite videographer - Greg - is guaranteed to make you slow...read more
Rockie the plant-based fitness mascot "Winter of my content!" (video!)
It's Valentine's Day, and Rockie does not plan to let it go uncelebrated. This is video #6 in the Rockie the Rescue Squirrel and Plant-Based Fitness Mascot video series. Now happily hopping around in the woods surrounding our house since late summer 2011, Rockie...read more
Rockie the plant-based fitness mascot's 2012 Christmas video: 'Rockie's Naughty Christmas'
Naughty or nice? In this video, see Rockie: plaster the glass door with pawprints take flying leaps from the floor onto my shoulder at my computer order peanuts online receive Santa's first gift of the season - squirrel underpants (!) Fun viewing for the...read more
Rockie the squirrel – our plant-based fitness mascot – releases her first music video
Mindset is just as important as what you eat and how you move your body when it comes to healthy, happy living. And no one is better at reminding us about the value of stopping to smell the roses - or the joy of simply chomping on a peanut or two - than Rockie, our...read more
Plant-based fitness mascot Rockie the rescued squirrel birthday video: 'Rockie IV, Ready for My Close-up'
Rockie, who became an overnight sensation and quickly claimed fame as the plant-based fitness mascot, is now a year old. Greg has just released video #4 "Rockie IV: Ready for my close-up!" You'll see Rockie swinging in a hammock, leaping off tall buildings (well,...read more
NEW video from my mascot! Rockie our squirrel returns!
She was gone for awhile and now she's back! And she was here a few minutes ago too, promoting her new movie: In case you missed parts 1 and 2: Part 1: Merry wildlife Christmas! The Saga of Rockie our Squirrel – NEW video Part 2: Rockie returns! The squirrel saga...read more
Rockie returns! The squirrel saga continues with new video of Rockie, the plant-based fitness blog mascot
Rockie, in the event you are late to the story, is the infant squirrel we found crawling around helplessly on the forest floor right outside our front door last summer, It was perfect timing, because with a little love, a lot of formula, and important shelter, she...read more
Merry wildlife Christmas! The Saga of Rockie our Squirrel – NEW video
It's been a few months now since Rockie first ventured into our life. And my favorite videographer Greg has made a charming, moving, and sometimes hilarious film of our first months with Rockie. Please feel free to link forward, and share this with family and...read more
Squirrel rescue saga & facebook intervention: Meet Rocky!
Oh yeah! 2 days ago -Rocky's been with us for over 48 hours now - we spotted a tiny, tiny squirrel crawling through the woods as we wound down the driveway. No fear on his part - he went all Jurrasic Park on us and charged us with open arms! Lookin' for mama and...read more
Today my run turned into a rescue operation
Irresistible, these Bursts on the beach (see Burst Training Beach Style) . Running barefoot in the sand as hard as I can, then trolling my toes in the surf until I get my wind for another. But today's run took a surprising turn when I encountered a fledgling murre -...read more
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This page has all our current package deals for holidays in Japan. We can build custom packages to suit and have a variety of options, including exclusive January availability for Niseko ski apartments and complete package deals with flights, hotels, airport transfers, tours and rail passes.
We can add flights from Australia to any of our Japan packages, departure cities include Melbourne, Sydney, Brisbane, Perth and Adelaide with Thai Airways and Singapore Airlines among our preferred airlines. We can also sell elements of our Japan holidays individually. If you can't find what you are looking for here or have any other specific requests or questions for our travel experts, please don't hesitate to contact us.


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Have you heard this one? Bella Swan, James Bond, and Abraham Lincoln walk into a bar.
The bartender asks, "What are the three of you doing here?"
Bella, being the whimpering little twit that she is, can barely answer. James Bond refuses to divulge any information until he's served one of his famous "shaken not stirred" martinis. It's all down to Honest Abe to confess the truth:
"We're here for the money," he says. "So, so much money."
See also:
- Daniel Craig is Bond Incarnate, Charms Our Pants Right Off
- Javier Bardem Will Not Father Your Child
Crappy joke? Nope -- it's pretty much exactly what happened in movie theaters all across the country over Thanksgiving weekend. The Twilight Saga: Breaking Dawn, Part Two, Skyfall, and Lincoln combined to bring in $290 million over Thanksgiving weekend, setting a new record.
If you like this story, consider signing up for our email newsletters.
You have successfully signed up for your selected newsletter(s) - please keep an eye on your mailbox, we're movin' in!
The previous box office record for Thanksgiving weekend (which is technically a five-day stretch beginning the Wednesday before the holiday) was $273 million, set in 2009. Fox News reports that box office totals are a full 25 percent above where they were last year -- not exactly surprising, with such gems as The Muppets and Arthur Christmas showing back then.
Based on this year's intake, Hollywood analysts are predicting an even more grossly extravagant revenue stream than usual for end-of-year films -- perhaps even breaking $11 billion this year for the first time ever.
The only question now seems to be how to bring a bigger portion of that cash to Miami. Seems like a pretty good time to get into the movie-studio-building business in South Florida, huh, Trump?
Follow Cultist on Facebook and Twitter @CultistMiami.


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With a number dental specialties out there (orthodontics, peridontics, endodontics….), it is hard to know what type of dentist you need. The following article provides a brief overview of dentist specialists, and suggests what services and amenities to look for with a general dentist.
General Dentist: Your general dentist (ie family dentist) is your go-to dentist for most routine procedures, including teeth cleaning, check-ups, fillings, crowns, root canals, sealants, and screenings for oral diseases. He/she will have received a 4-year doctorate degree in dentistry, and will be able refer you to a specialist with further training, if needed.
Endodontist: Your general dentist may refer you to an endodontist if you need a root canal. Endodontists work on the inner portion of the tooth, removing infected tissue and refilling the nerve canal.
Orthodontist: Your general dentist may refer you to an orthodontist if you do not have proper bite or facial balance. Orthodontists design and apply braces, retainers, and other corrective appliances to realign crooked teeth.
Oral and Maxillofacial Surgeon: Your general dentist may refer you to an oral and maxillofacial surgeon if you need wisdom teeth removed, facial injuries or jaw disorders treated, reconstructive surgery, or dental implants.
Periodontist: Your general dentist may refer you to a periodontist if you have gingivitis or periodontitis. Periodontists treat diseases of the gum and bone.
Pediatric Dentist: Your general dentist may refer you to a pediatric dentist if you have infants, children, or adolescents who need dental work. Pediatric dentists are trained to work with children.
Prosthodontist: Your general dentists may refer you to a prosthodontist if you need tooth replacement implants, dentures, crowns, or bridges. Prosthodontists are trained to design, construct, and fit replacement teeth.
Seeing your general dentist will typically cost less than seeing a specialist, and many insurance plans require a referral from your general dentist before they agree to cover the costs of a specialist. For this reason, it is worth having your general dentist oversee and coordinate your dental care.
It is important to find a general dentist that provide the services and amenities that you need and desire. Here at Legacy Dental, we meet both your needs and desires with the latest dental technology, a state-of-the-art facility, and friendly staff.
At Legacy Dental, we provide a range of services, from cosmetic dentistry to TMJ disorder and headache prevention and treatment, saving you from having to make an extra trip elsewhere. In addition to a range of services, we provide technological amenities that you will not find elsewhere. You can watch your favorite DVD or show on screens on the ceiling, detect cavities earlier with the Kavo Diagnodent Laser, and see what we see with the intraoral camera. For a full list of our services and amenities, browse our website at www.legacydental.com/dental-care/.
To schedule your next appointment, call 801-878-0370 or visit https://www.legacydental.com//schedule-dental-appointment. Let us make your next dental visit a good one!


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Exercise in FrustrationPosted in Uncategorized on January 16th, 2006
I'm not sure i accomplished one thing yesterday that i set out to do. The big plan started with Ztepf and i going to IHOP to have a nice, hearty breakfast before going to Black and Blue Tattoo. Well, stupid me forgot that breakfast place + Sunday = Very Bad Idea If You're On A Tight Schedule. It, and every other breakfast joint we attempted, was crowded. So we nixed that idea. Grabbed something else, zoomed off to Black and Blue.
I'd been working with Idexa for a couple months on the design, and i thought we were there as far as it being complete. But when i saw her latest drawing, i didn't like it as much. So we went back to the first one, tried to revise that some more…after two hours, though, it was obvious that it wasn't happening. We were both disappointed, as we thought today was the day. I keep telling myself that the short term regret i feel now is worth not rushing it and getting stuck with two very visible tattoos that i'm not %100 happy with. But goddammit…i've rescheduled an appointment for late February, and in the mean time, i'm going to take yet another stab at designing it myself, taking what Idexa's done already and see if i can massage it more to my liking.
After we got back, we thought we'd try to get some more sheets for our new bed. Ztepf and i quickly discovered that if you don't have a *California* King sized bed, but just a regular King, that you're fucked. Store after store had nothing for us. Cocksmokers. Looks like we'll be ordering online. Feh. So to console myself, i played WoW the rest of the night. Okay, completing virtual quests in a computer game isn't much, but dammit, at least i completed *something* that day.


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XPT Advisor Darin Olien is like the Super Hero of Super Foods, travelling the world in search of new nutritional powerhouses of deliciousness to benefit our bodies. We sat down with Darin to talk botanicals, hydration and the inside scoop on the XPT Malibu Crew. Here's what he had to say…
XPT: How did you first meet Gabby and Laird?
DARIN OLIEN: I first met Gabby when I was working out at Malibu Gym. I would see her there working out every day. I was doing formulation stuff, playing around with different foods and super foods and I starting throwing Gabby some formulas. I made this super food bar years ago maybe 2003-2004, she said it was the best bar she ever had. (She still says that to this day). Laird was doing this extreme endurance thing and I threw him a couple bars for the event before I actually met him. Then one day Gabby said that Laird and a couple guys were starting to do some workouts every day and said I should check it out and see if I liked it. So, about 10 years ago I kind of showed up, and we all just started working out and we have been working out ever since.
XPT: When you're home and Gabby and Laird are in Hawaii, you're the one leading the workouts with the Malibu Crew. What's that like and who's a part of that group?
DO: We keep the vibe going, part of the time we will show up just to Laird and Gabby's. It's kind of nice and keeps the energy there, so we will do that a couple times a week. It's usually Hutch Parker, John McGinley, Dave Anawalt, and Neil Strauss. We are the Fab 5, and then you have Randy Wallace coming in and out again and Kenny Chesney also comes in and out when he's in town. (Insert pic of Malibu pack)
All of the principles essentials we keep going, and we tweak it up a little bit. I personally use this time as kind of strength builder. It's the winter and so sometimes we will do huge amounts of reps with very little break or we will do a lot of strength stuff and high functional type of high intensity workouts. It's always the same philosophy, but we will change it up all the time to challenge ourselves. We will set timers to it, for us the flow, and then we shift from the pool workouts and typically go down to Don's (XPT Advisor Don Wildman) beach house where we will be pulling the log and doing beach workouts or doing the functional strength training.
What I really, really enjoy right now is taking them through the breathing work at the end of workout. You can really see the recovery aspect of them getting highly oxygenated. If you do one round of breathing and you can't even hardly hold your breath even having gone through some of the breath, because you are so taxed from the workout, but then you do 2 or 3 more rounds of that and you can exponentially hold your breath again. So you immediately feel how you recover, just in laying down and doing the breath work. But, of course, if the surf is up everything gets thrown out. (For More About XPT Performance Breathing Click here)
XPT: Talk to us about super food hunting and how you stay fit while you are out on the road.
DO: Yeah, great question. Super food hunting, it's kind of the word people use and it has stuck. I travel around finding herbs, nuts, fruits, botanicals, beneficial compounds that essentially, at the end of the day, help us thrive, help us heal, help us restore, help us recover, help us perform. And all of those angles are what gets me excited. It could be a food, it could be an herb, it could be a botanical, and it could be a flower. So I will go that 17,000 feet in Tibetan China and I will be in jungles and in Amazons in the Cerrado in Brazil, or you know, wherever, different continents, 40 different countries.
I would say, especially in the circle of people understanding Laird, that that's my big wave, that's what pulls me, I love to show up and meet the people, learn about the indigenous understanding of the plant and the people and cultivate the relationships with them to create a fair traded product and ultimately discover something great to bring back and making sure there is no compromise in that whole thing. That's it, in a nutshell what I do and kind of the thread of all of what I do in terms of nutritional stuff.
And it's very tricky staying in shape when you're kind of set the context of that kind of travel. It's pretty gnarly–it's days and days in cars and trains and planes and hiking and just to get to certain areas where some of these botanicals are. But I do short very intense workouts. Typically, I am just working out in my room, so I will do body weight stuff and always the breathing. After flying I will always do breathing because of the airlines and the lack of oxygen and just the recovery aspect of getting oxygenated while the intense travel, but then you are also in great places. If I'll be in the jungle, I will go outside and have shorts on and see what I can hang from, see what I can throw, and just make up a little circuit and just—boom—in 20 minutes I kick it out. Then I feel good. I always get up early, so if we are leaving at an ungodly hour I always wake up 2-3 hours before we go anywhere so I keep my morning routine solid. I drink my morning elixirs, I take in my supplements, I do my breathing, I do my meditation, I do my workout. And I keep all of that consistent. It might be a lot more condensed but I keep all of that consistent. And, in terms of eating, too, I always prepare food, I always have salad and things and for me, I'll have soaked or germinated nuts. I stuff bags and bags with dried fruits and meal replacement stuff like Shakeology like I've formulated, and other kind of greens and powders and stuff like that. The other important thing is, of course, that I want to keep eating as best as I can, but I want to keep my immune system up, because you are getting exposed to a whole different type of stress. You are getting exposed to different environments and you're getting there very rapidly, so, you know, jumping off a plane doesn't allow your body to adjust. So I make a very solid point of eating high-nutrient, dense antioxidants and probiotics. I don't want to be comprised when I am there. (Check out Darin's recipe for Chaga Tea here)
XPT: Talk to us about the 5 Life Forces.
DO: So, the 5 Life Forces are simply kind of the idea that these pillars, as we call them "life forces," that are these foundational principles that largely people want to overlook. I nurture these life forces with every conversation I have with somebody. They are nutrition, hydration, alkalization, oxygenation, and detoxification.
First, nutritionally, what are people eating? Are they eating mostly plants high in quality? You know, I'm a vegan, but are other people eating high quality eggs and meats and all that other stuff but keeping that on a smaller scale and keeping plants very high? So, Life Force One is nutritional–that nutritional basis of whole food eating. You can call it Paleo, you can call it all that other stuff, and add it in with the meat stuff, but I make a strong argument of eating more plants. Eating more nutrient-dense plants.
And then two is hydration. Hydration is extremely important. Our water is sensitive, it's exposed to toxins, exposed to the environment, it's exposed to many things and it changes based on what its exposed to. So, our water isn't the free-flowing, naked water–the uncontaminated water flowing down the mountain. In nature the water is being influenced by the sun, the light frequencies increasing the energy and activity of the PH and the (-) hydrogen and oxygen, plus it is getting chelated minerals and electrolytes off the stones. You need to look at how nature really intended it, and then you have to kind of deconstruct the water coming out of our taps to most closely match it. So, I get into the problems of chronic dehydration and how to really hydrate again because most people are running around dehydrated and they don't know it because it's a very primal thing of the body to shut off the mechanism so that you can focus on finding water. The problem is that it's so shut off that in our modern day we are not finding enough good quality water. 7% of all Americans don't drink an ounce of water a day, like that's just their common practice. They don't drink water, they reach for their coffee and then the stats go exponentially worse, and you are perpetually dehydrated, and that influences every process of your body. It influences your energy levels, your brain chemistry, your digestion, your skin and eczema, how you process and digest food and on and on.
Alkalization is this idea of eating fresh, whole foods, and at the end of its metabolism of your body breaking it down, it's got this neutral pH ash that isn't making your body acidic, unlike processed food and diets high in meat consumption and dairy, which all leave acidic forming ash in your body. So, do the math, if you're eating a high amount of processed food and meat and all of these things, you will create acidification in the body. And that's a whole list of issues that then degenerate your whole body in a way that supports you having chronic problems later. So, I really start to create the argument that, from a nutritional side, you want to support your alkalinity by having whole foods that keep your very intimate body balances in check.
The next very important life force in the body is oxygenation. Before I did Wim Hof Breathing and XPT Performance Breathing, I would talk about oxygen. And oxygen is extremely important in terms of learning how to breathe again, using the diaphragm, and challenging your aerobic system. Not necessarily jumping on a bike and challenging it, of course that's good, but learning to breathe. So, the most important thing is having the foundation in place: the alkalization, the hydration and the nutrition intimately create an environment for you to receive more oxygen as well. If you have acidic condition in your body, you can't actually receive as much oxygen, even if you are taking it in. So there is this intimate connection between all of the life forces.
And then the last one is detoxification. This is really the end result, allowing your body to naturally "take the garbage out" like it was designed to do. Plus, if you take care of all of the other life forces, you naturally will detoxify yourself exponentially better than not exercising the other life force principles.
So that in a nutshell is the life forces and then I sneak in this other life force that largely might be the most important. It's the secret 6th one and it is attitude. Your attitude, your outlook on life, how you deal with diversity. Are you optimist? Are you half empty or half full? If you have a negative outlook on things it increases cortisol levels and increases all these other negative things, and they will support this in the blue zones, areas of the world where people live longer. Dan Beuttner wrote a great book on the Blue Zones. He traveled around the world and figured out what the centurions of the world, these cultures of people that are living healthy and long, what are they doing. Many of the life forces that I just talked about were being exercised, but the attitude, the positive outlook, is also huge. (For more on the Five Life Forces, pick up a copy of Darin's book here)
XPT: You've shared a lot of great lectures with the participants of the XPT Experiences. Do you have any one story of an Experience that sticks out for you?
DO: I love the intimacy of XPT. I've talked in front of 25,000 people and its fun, but to have 15 to 20 people sit there, allows us to be able to speak and engage in a way that can maybe fit them. So, we can dig a little deeper and, in that way, XPT has been good for me, as opposed to blasting them with information and just touching on it. So, we zeroed in on hydration, for example, as something that people really gravitate towards. We talk about what water is and what it needs to be and I have little devices where I would show the measurements of water right in front of them and you can actually see the numbers. Here is the PH, here is the ORP here is the total dissolved solids, this is the shit you are drinking. And when you see the bell go off, you can see that it's almost like "I knew there was something but I just didn't have the information to explain it, and now you gave me information to support what I was feeling and this will help me to change by putting more pieces of the puzzle together" and that, to me, is the greatest gift. When you know very confidently that these guys are not going back anymore to the old way of doing things, even if its one change, that they are taking that change. I love that; the intimacy of XPT has created that stuff. I like to see all of the people but when you see the metamorphosis from day one as opposed to the end of day three it's cool, it's very cool to see the opening of someone.
XPT: Can you tell us a secret about Laird and Gabby that no one else knows? We promise not to tell…
(Laughs) Oh wow…without getting in trouble? Well, I think maybe first more directed at Laird, the thing people don't understand about Laird is he's dedicated to what he's dedicated to and everyone knows that a wave will take precedent. However, there's this seeker and his desire to learn. He's innovative but he's also got very high satiability for learning new things. They see this guy who is dedicated to surfing, I don't think most people understand. They see that he's innovative and thinks of other stuff but he learns on a deeper level; he's not necessarily just learning how to do a squat. That said, many of us regular workout guys kind of loosely have a book club. So if we all find a good book then we'll all start reading it around the same time and we will lightly talk about it. It's nothing formal. It's everything from Deep Survival to Natural Born Heroes. All of these things are about being a better person and being more aware.
And then the second part of that is both Laird and Gabby are inclusive obviously and most of the relationships and people: it's a straight up real connection. It's kind of like if a tiger wants to let you pet him then he lets you pet him, if he doesn't then he rips your arm off. With Laird and Gabby there is not a lot of bullshit there, there is other ways of saying that, I would say largely many people around us don't have bullshit and if there is, then it just kind of gets rifled out of the group pretty quickly. It's not about talking about your careers when you come to the workouts, it's really about talking about life and being better!
Laird and Gabby have a depth that you may or may not see right away, but there is a tremendous amount of depth there. To be able to talk on many subjects with both of them, makes XPT a community of birds of a feather that flock together, and we all are kind of bringing this depth to one another, supporting each other to be better humans. And it's good for the soul.
Feed your soul. For the list of 2017 XPT Experiences click here.