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#97 - How to Take Your Wealth Building to the Next Level with Todd Tresidder
Good day to you once again and welcome to this show notes page for the Retirement Answer Man podcast. I'm Roger Whitney, your host… and I've once again been blessed to put together a great episode of practical information for you to help you get underway on the retirement journey. On this episode there's lots of good stuff, almost too much! You'll hear about my upcoming Retirement Plan Live session that begins in 2016 and how you can be involved in that event in some very practical ways, you'll learn what "High Yield Bonds" are and how they're in the news these days, and a bit from my guest, Todd Tresidder, of www.FinancialMentor.com. All of that is crammed into this ONE episode of the show, so be sure you listen!
[bctt tweet="He retired at 33! Hear how he did it on this episode of The Retirement Answer Man"]
Retirement Plan Live is ready to go!
Coming up in January 2016 I'll be hosting my second Retirement Plan Live, where I'll be leading a couple of volunteers through an actual retirement planning session - as an example for you to learn from as we walk through each step. This multi-session event is going to allow you to be involved in some conference calls where you can ask questions, create your own retirement plan with the free worksheets I provide, and follow along as we navigate the various real life hurdles our demo-couple brings to the table. You won't find a more practical way of learning about and planning for your retirement needs as you will as a part of this free event. If you want to find out more, go to www.RogerWhitney.com/RPL
What are "High Yield Bonds" and why should you know about them?
The "why" is the easy part… because high yield bonds are in the news today and are going to be impacting many, many investors who have tried to benefit from them. A company just this week announced that they are not allowing the investors in their high yield bonds to cash out their bonds, and that they will be liquidating their bonds for whatever price they can get to pay back their investors. That means that a lot of people will be out a lot of money. But what ARE high yield bonds? They're an investment vehicle that you need to know about… and you can learn all about them by listening to this episode of The Retirement Answer Man.
[bctt tweet="#HighYieldBonds are in the news. The good, the bad, and the ugly, on this episode"]
Todd Tresidder's amazing journey to early retirement at 33 years of age.
I think you'd agree with me that 33 is not only young to retire, but it's young to be ABLE to retire. Todd achieved this amazing feat because he learned some non-intuitive ways to go about building wealth and on this episode we're going to dig into his expertise and strategies, including a discussion about why neither of us agree with the "retirement number" way of approaching retirement planning. And true to form, Todd's going to give you an alternative to what he suggests instead. You'll not only get to hear Todd's incredible journey into retirement and how he got there, you'll also get to hear what he experienced once he got there, and how he's had to adjust things as a result. It's all on this episode!
Today's smart sprint is simple: Beneficiaries.
Each week I give you a small chunk of action you can take to put some smart things into practice in your life and this week I'm focusing on all those tax-deferred accounts you've got. IRAs, 401Ks, others… and I want you to consider looking into the beneficiaries you've designated for each of those. It's not uncommon for people to have no beneficiary set, or to have people receiving their investments upon their death who they don't want to receive those funds any longer. So take a little bit of time to check on that information and you could save your family a ton more grief than they'll already have because of your passing. Find out how I advise going about it, on this episode.
Stress is one of the biggest detriments to true happiness.
I know that's an obvious statement, but sometimes we need the obvious to shake us into reality. Overwhelm is one of the main things that causes stress in modern society and the happy reality is that you can actually take control of your life to a degree that you remove that sense of overwhelm from your experience. How? By managing your responsibilities and activities to a greater degree, by keeping tabs on how you're feeling about the load you're carrying, and by adjusting things as you begin to feel that sense of overwhelm creeping higher on your emotional thermostat. That's the focus of today's "Be Happy" segment on the Retirement Answer Man, and I think you're going to like it!
[bctt tweet="Decreasing your level of #overwhelm as a key to happiness, on this episode"]
- [0:24] A Christmas Gift idea!
- [1:15] The upcoming Retirement Plan Live and an introduction to this year's participants.
- [2:09] How you can plan your retirement alongside this year's example and how you can sign up.
- [3:41] What are "High Yield Bonds?" (Junk bonds)
- [5:46] Reasons you might consider purchasing a high yield bond.
- [7:39] The risks involved with high yield bonds.
- [9:35] How high yield bonds are in the news today.
- [12:48] Steps you might want to take in light of the high yield blowups happening now.
- [13:28] Introduction of today's guest, Todd Tresidder.
- [14:07] Why Todd began his Financial Mentor website.
- [16:27] The unconventional things Todd thought would earn him pushback.
- [18:12] Why a "retirement number" is not a reality.
- [19:40] The difference between the simple answer and the more advanced answer.
- [20:54] How to approach retirement from a fuller perspective.
- [23:10] One of the greatest deceptions in the world of investing.
- [26:20] How Todd goes about creating range of outcomes for retirement planning on the asset based side of retirement.
- [28:35] An example of how there are a variety of things you can think about for retirement.
- [30:35] Why lifestyle design for retirement is just as important as the financial side.
- [32:32] Todd's story of creating his early retirement.
- [35:39] What people can do to get started planning on a more realistic level.
- [43:01] Todd's website and what you can find there.
- [45:10] Renew the beneficiaries of your IRAs, Annuities, 401Ks and and other retirement investments.
- [46:46] The importance of not allowing yourself to be overwhelmed… a key to happiness.
Roger's YouTube Channel - Roger That
BOOK - Rock Retirement by Roger Whitney
3-video Series: 5 Minute Retirement Makeover
Roger's Retirement Learning Center
The Retirement Answer Man Facebook Page
BOOK: Essentialism: The Disciplined Pursuit of Less
Todd's website: www.FinancialMentor.com
[bctt tweet="#Stress is one of the biggest detriments to #TrueHappiness, on this episode of The Retirement Answer Man"]
[bctt tweet="Todd Tressider, the Financeial Mentor, on this episode of The Retirement Answer Man"]


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Steps to Prevent FMLA Fraud and Abuse - Checklist
Author: Barton A. Bixenstine, Vorys, Sater, Seymour and Pease LLP
Employers understandably get frustrated if employees appear to be abusing the FMLA by fraudulently obtaining medical authorization for leave that is not medically necessary, or fraudulently extending an approved FMLA leave for non-FMLA reasons. While the DOL's FMLA regulations limit an employer's options, they do provide employers with strategies to help prevent or at least limit the fraudulent use of FMLA leave.
The following are tactics available under the restrictions of the FMLA for controlling the fraudulent use and abuse of FMLA leave. Not every tactic is appropriate and necessary in every situation - each situation must be addressed on its own facts.

subset: commoncrawl


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I am not a Christmas or holiday shopper. I don't rush out to stores to catch the sales. I do my holiday shopping year round. I take great pleasure in going on a trip to a far off land and extending the experience of my visit by buying treasures to carry home with me for my loved ones. I have a running tally of friends and family that I will gift. Seeking out the uncommon goods, wandering through souks, bazaars, markets, and artisan stalls is a highlight of any trip. I even travel with an empty piece of luggage to haul my loot home. When it comes to the holidays, there is no dashing out to buy a last minute present or stocking stuffer. I go to my Gift Closet that I have curated throughout the year. It's such a treat to relive my adventures as I wrap each present.
One of my childhood best's mother, Linda Conrow, blew my mind as a little girl introducing me to the Gift Closet idea. She taught me you must always buy the thing you love when you see it. Keep a shelf in the closet just for those treasures. You never know when the perfect time will arise when you can gift it to the perfect person.
On my blog today, I've created my own little Gift Closet for you highlighting some of my favorite artists, objects, and goodies. Nearly all of them are running a discount or giveaway. These are All Good Things products that I love made by people that I believe in. Buy them now, tuck them away for later if you've finished your shopping. Or buy something special for yourself to celebrate your accomplishments of 2015.
Haarstick Jewelry
I feel like a rockstar every time I wear one of my pieces from Haarstick Jewelry. They are such showstoppers. Don't miss out on the Free Wrap Ring with any purchase through Tuesday 12/22/15!
Sel Magique
Sel Magique elevates so many of the dishes I prepare in my kitchen. I discovered their amazing products at the Fancy Food Show this summer and I'm an eternal fan. The salt jars are like little works of art. You'll repurpose them to hold some other culinary treasure long after the salt is gone. (Don't worry, they sell refills.) Their Salt and Pepper blend is the best idea ever. Oh and they make chocolate bars!...Well, maybe that is the best idea ever. 20% off your order using the code GIFTS2015C.
JQ Loves U
I wrote about JQ Loves U a few years ago in a post called Love Your Selfie. Did you buy one of those Tshirts back then? Her designs are functional, innovative, and original. The Infinity Shrug can be worn seven different ways! So cozy. So fun. Jacquie is offering a 15% discount until January 6th using the promo code la2015.
Treadle Ceramics
You've seen Treadle Ceramics on the blog before. I commissioned Lisa Harper Kennedy to make some platters for food photo shoots. Her work is truly special. Most people have a mug they LOVE. It helps them get out of bed to greet the day with coffee or chai. Treadle Ceramics mugs are that kind of mug. Comforting to hold and no two are alike which is my favorite quality about handmade items. Lisa gave birth to baby boy, Rocco, last month. Support a new mama!
StoneRidge Orchards
Of course StoneRidge Orchards made the list! They are an All Good Things regular! Good news! Now their products are available to buy online at iHerb.com. I'm lucky that my neighborhood grocer carries their dried fruits and chocolate dipped berries and cherries. In fact, every single time I go grocery shopping I make a point to walk by the StoneRidge Orchards display to give them some good energy. I beam with pride that I get to represent a brand that I love so much. Snatch up some of these delicious and healthy treats for stocking stuffers or to mingle into your holiday cheese tray.
Tailfeather Designs
Tailfeather Designs is the baby of Liat Cohen, a New Yorker with Israeli roots, but she might as well be from the moon. She is otherworldly. I never liked the word goddess. I never identified with the word goddess. Until Liat. I met her years ago when Amma, the hugging saint from India, brought blessings and embraces to NYC. Every year Liat and I reconvine for our hug, some juicy girl talk, and I get to bask in her light. Each handcrafted piece of Tailfeather Designs tells a story and carries with it many blessings that have been intentionally infused into it during its creation. Don't you want to wear something made by a goddess? Use the promo code GIVINGTHANKS and get 20% off until 12/11/15.
Shrink Session
Erin Stutland, has created a workout called Shrink Session that is the perfect gift for the person who travels, for the person whose work schedule doesn't allow them to always make it to the gym, and especially perfect for the person like me: a homebody! This time of year as the evenings get colder and darker I have a hard time leaving the coziness of my own home. Erin's Shrink Session lives inside my computer so I have no excuse! Shrink Session is a mindful workout where 'movement in your body creates movement in your life.' The program builds strength and confidence. Her free Winter edition of the Say it Sweat it Get it Challenge starts today! Commiting to one week and just 5 minutes a day of movement and motivation is exactly what I need to get the ball rolling again after the marathon of Thanksgiving cooking (and eating!) You can buy the whole program to keep someone you love moving and motivated despite the holiday craziness, but first you can try it for free. Join me and sign up for the challenge right HERE.
I'm running my own holiday giveaway! Follow me on twitter, instagram, and like my chef page on Facebook - all 3 - by Sunday December 6th at 11:30pm and you'll be entered to win a beautiful jar of my handmade cranberry chutney! Mailed anywhere in the continental US in time for you to enjoy at your holiday table. Winner will be announced next week!
This is a cranberry chutney that I make during Thanksgiving and savor all year long. I make big batches and do the whole jarring process so it can safely sit in my pantry until the need for my favorite condiment presents itself. I could eat cranberry chutney on everything. I use it as a spread for sandwiches, a party snack on top of goat cheese crostini, and as a sauce for nearly every protein imaginable. (It's even delicious over vanilla ice cream!) This has been a standby recipe of mine for over 15 years.
Cranberry Pear Ginger Chutney
3 cups fresh cranberries
2 cups finely chopped peeled pear (about 3 pears)
1 1/2 cups orange juice
1 1/4 cups dried cherries
2/3 cup packed brown sugar
4 tablespoons dried currants or golden raisins
4 tablespoons minced crystallized ginger
1/2 teaspoon ground cardamom
- Combine all the ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer for 10 minutes, stirring occasionally. Chill. Freezes well.
Food images by Cheryl Stockton of Stockshot Studio.


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As a companion series to our recipes, I decided it would be a good idea to take a look at some essential kitchen equipment that I've gathered up over the years, to try and explain why the pieces are so useful.
First up is saucepans and frying pans. We were lucky enough to receive gifts of Jamie Oliver by Tefal pans for our wedding which have proved to be of excellent quality. The type of pots and pan you buy will be dictated by the type of cooker hob you have as noted below:
- Gas and radiant spiral hobs: Any pan types.
- Ceramic hob or solid hotplates: Choose pans that have flat bottoms.
- Be careful to lift pans and not drag them on ceramic or halogen hobs, as this can scratch the hob!
- Induction hobs: Pans suitable for this type of hob must be made from magnetisable metal such as cast iron or steel. Pure aluminium or copper pans will not work with this type of hob unless the base is bonded with a magnetic metal.
- Solid fuel / Aga: Choose pans with thick bases which can withstand the high temperatures produced.
It's also a good idea to look at the symbols on the pans and manufacturer descriptions before you buy. If your pans can go from hob to oven and are dishwasher safe, then you will get a lot more use out of them over the years.
In our house, we have 4 frying pans of various sizes, up to a 26 inch – which admittedly is rarely used. The two smallest sizes are the ones we reach for most often. They are all non-stick (Teflon) which makes our food healthier as you don't need as much oil or butter when frying and it also makes them easier to clean. Order professional services of the right house cleaners in the Hanover PA area who use friendly products that will not affect your pets and children.
However, with non-stick pans, there are a few rules to remember! Never use anything more than a plastic scrubbie & washing up liquid to clean them, as other cleaning products could scratch the non-stick surface. If you do leave the pan to soak for more than 10 mins, just fill it with hot water, don't add washing up liquid, as again, this could damage the surface.
As for saucepans, it's a good idea to have at least 3 of them (perhaps more if you have a large family) for basic cooking tasks. They should be sturdy with reasonably thick bases to ensure even transfer of heat to the contents. Don't pour cold water into hot pans, as this could warp the bottom of them and make the pans unstable on your hob.
In addition to our basic pots and pans, we also have a few "specialist" pots. One of them is a large stew pot that holds about 5 litres. This gets used for big batches of tomato sauce, soups, stews and risottos. Again, it has a non-stick interior, and can go directly from the cooker top to the oven, which is perfect for slow-cooking of stews to soften and break up the meat.
Finally, we also have a Jamie Oliver Tefal pasta pot which has a removable Stainless Steel Strainer and Glass/Stainless Steel Lid. This one was a little treat for ourselves, as the same job can be done with a large pot and a colander, but it's the kind of thing that makes a perfect present for someone who loves their pasta!
George says…
A pasta pot is a lot easier and less messy than the alternative, plus it's really handy for boiling the spuds 😉
The main thing to remember when buying yourself pots and pans is to choose known brands of good quality. You'll get many years of use out of a good pan set, but a cheap one will rarely last more than five years if you're lucky. Consider the types of food that you cook most often, and try to match these with suitable types of pans.


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Person working out next to me: "…so, do you compete in the normal Olympics?"
Me: "No, I compete in the abnormal ones. "
These are the kinds of questions I field on a daily basis when working out at the local track or gym. Vocabulary matters because it exposes underlying attitudes and beliefs. To me, this answer is perfect, especially when I nail the delivery with a sweet and innocent smile:-). I call them out on their belief that it is strange for a disabled person to be athletic, and the result is a good laugh, at both of our expenses. I am never offended because I understand that their words don't come from a malicious heart. It is from well meaning people who are genuinely curious, and simply have not had the opportunity to learn about the Paralympics. I can relate to them because for the first 16 years of my life, I was one of them, and shared many of the same thoughts about the Paralympics. I became involved in disabled sport after becoming an amputee and realized how far off I was from the truth.
So, with Paralympic sport increasing in popularity, I thought I would do the general public and journalists a favour by clarifying a couple of things and saving you from some potential awkwardness.
Here is a quick tutorial on the proper usage of the following terms: Paralympian, Paralympics, Olympian, Olympics, and Special Olympics
The term "Paralympian" is very specific: it refers ONLY to those who have attended a Paralympic games. The honour is downgraded when you start referring to all disabled athletes as Paralympians or Paralympic athletes. Secondly, the term "para" does not make any reference to paralysis. It is short for "parallel", as in the Paralympics take place alongside the Olympics.
The Special Olympics and the Paralympics are not interchangeable terms. They are separate organizations with different mandates. The Special Olympics is an amazing organization that provides sporting opportunities for people with intellectual disabilities. They follow a participation model and their primary mandate is the betterment of the athletes and their local communities. The mandate of the Paralympics is to provide a competitive opportunity for elite athletes with physical disabilities. While Paralympic athletes strive to demonstrate the Paralympic values (inspiration, determination, courage, and equality), at the end of the day, the primary goal is to win.
The terms Olympian and Paralympian are also not interchangeable. Lately, I have noticed people referring to me as an Olympic athlete, or telling other friends that I am going to the Olympics, despite continued references to myself as a Paralympian. I think it is meant as a sign of respect because they are trying to convey the message that what I am trying to achieve as a Paralympian is on par with an Olympian. But the truth is, I am proud to be a Paralympian, and every time you refer to me as an Olympian, you are chipping away at the Paralympic movement and saying that it is not good enough to simply be a Paralympian. I am honoured to be a Paralympian. I see no shame in the term.
Besides, being normal is boring :-)


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Over deze norm
|Aantal pagina's
|Pyrotechnische voorwerpen / vuurwerk
|Gepubliceerd op
This European Standard specifies requirements for the construction, performance, primary packaging and labelling of non-hand-held sparklers and the corresponding test methods. It is applicable to fireworks which are classified as non-hand-held sparklers in categories 1 and 2 in EN 14035-2 and which are contained in a primary pack. It is not applicable to non-hand-held sparklers containing pyrotechnic composition that includes any of the following substances: - arsenic or arsenic compounds; - mixtures containing a mass fraction of chlorates greater than 80 %; - mixtures of chlorates with metals; - mixtures of chlorates with red phosphorus; - mixtures of chlorates with potassium hexacyanoferrate(II); - mixtures of chlorates with sulfur; - mixtures of chlorates with sulfides; - lead or lead compounds; - mercury compounds; - white phosphorus; - picrates or picric acid; - potassium chlorate with a mass fraction of bromates greater than 0,15 %; - sulfur with an acidity, expressed in mass fraction of sulphuric acid, greater than 0,002 %; - zirconium with a particle size of less than 40 mm. NOTE In EN 14035-2, non-hand-held sparklers are classified as follows: - brief description: rigid wire partially coated with slow-burning pyrotechnic composition, with or without an ignition tip; - principal effects: emission of sparks, with or without aural effect, without report. Schemes for type testing of non-hand-held sparklers and batch testing of non-hand-held sparklers are specified in annex A and annex B respectively. 2 Normative references This European Standard incorporates by dated or undated reference, provisions from other publications. These normative references are cited at the appropriate places in the text, and the publications are listed hereafter. For dated references, subsequent amendments to or revisions of any of these publications apply to this European Standard only when incorporated in it by amendment or revision. For undated references the latest edition of the publication referred to applies (including amendments). EN 14035-1:2003, Fireworks - Part 1: Terminology. EN 14035-2, Fireworks - Part 2: Categorisation.
|Nederlandse titel
|Vuurwerk - Deel 23: Sterretjes die niet in de hand vastgehouden worden - Specificatie en beproevingsmethoden
|Engelse titel
|Fireworks - Part 23: Non-hand-held sparklers - Specification and test methods
|Vervangen door
|Gewijzigd door


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This Automaker Is Banking on Electric Vehicles, Including a Van
Volkswagen will launch its first battery-powered van later this month as it shifts to zero-emission vehicles following its diesel cheating scandal, but customers are still skeptical about the benefits of going electric.
"If electric drives offer no distinct benefits to cost-oriented entrepreneurs, they will not join in," said Eckhard Scholz, chief executive of VW's commercial vehicle unit.
Scholz said practical issues with the day-to-day use of electric vans as well as concerns about the total costs of ownership make it harder for battery-powered vans and commercial vehicles to take off.
"The typical customer for commercial vehicles has yet to be convinced," he added in emailed comments to Reuters.
VW, facing billions of dollars in fines and customer compensation linked to its tainted diesel engines, is cutting costs across group to fund a transformation focused on electric cars and on-demand mobility services.
Electric vehicles have become the holy grail for carmakers, with new entrants such as Tesla (TSLA) and technology giants like Alphabet's Google (GOOG) posing a competitive threat.
The van division, accounting for no more than about 2% of VW's 213 billion euros ($239 billion) of annual group sales, will use the Sept. 21-22 Hanover trucks show to present its first battery-powered model, the mirco van, named e-load up .
Get Data Sheet, Fortune's technology newsletter.
Scholz complained that representatives and owners of mainly privately run small businesses such as electricians and plumbers had been excluded from talks between the German government and carmakers such as VW and Daimler, who earlier this year agreed on sales incentives and more charging stations to spur demand for electric cars in Europe's biggest auto market.
VW is making an aggressive push into electric cars at its core namesake brand and its Audi and Porsche premium divisions, with the goal of launching more than 30 zero-emission cars across the group by 2025.
Europe Drives Demand
Separately, Scholz said he was positive on sales prospects for the remainder of 2016, counting on strong demand in Western Europe to outweigh tough conditions in South America, Africa, and the Asia-Pacific region.
"Our order books are well-stocked, our factories are busy. I believe the positive trend in European markets will continue," he said.
VW commercial vehicles' seven-month global sales were up 6.4% to 273,300 units.
Scholz said a redesigned version of the Crafter large delivery van will be premiered at the Hanover trucks show and may underpin the sales momentum.
After using a Daimler plant for years to build the model on the same platform as the Mercedes Sprinter van, VW has outsourced production of the next Crafter to a new Polish factory.
Once the ramp-up of production at the Polish site has been completed and all model variants launched, VW aims to sell 100,000 units of the new Crafter line per year, Scholz said.


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Practical - Index > Pets-Index
Free or Inexpensive Spay and Neuter listed by US State
Another resource, kept current with all the changes across the states (new groups, new clinics, closing groups, changing phone numbers, etc, etc) the link is spaytennessee.org!
Some of these places also offer other veterinary services at free or discount rates. This is also fantastic news for those who wish to start of the spay/neuter/vaccinate and release programs for feral cats and dogs ! )
South Alabama Spay Neuter
Birmingham has a new clinic (2010) that spays & neuters for $25 if you
are low income.
Fix-Your-Mama-Blount-County-Alabama -- spays females for county
residents at no charge
Anchorage Animal Hospital
Anchorage, AK
Alaska SPCA Spay/Neuter Clinic
549 West International Airport Road ..B-2
Anchorage, AK 99518
Web: www.alaskaspca.org
Open six days a week, but call for information first. Also has a mobile spay/neuter clinic visiting other Alaskan communities.
PAWS -- The Modern Spay Neuter Clinic
Discount Spay/Neuter
Gilbert, AZ
Pet cats and feral cats. No appointments necessary for ferals.
S/N Clinic
Mesa AZ
Spay Neuter Clinic
Tempe AZ
Pet Pride of Arizona (cats only)
Scottsdale AZ
Burke Vet Hospital
Tempe AZ
Need to be refered by AAWL, humane society, or Pet Pride.
Aztec Animal Hospital
Scottsdale AZ
Humane Society of Santa Cruz County
Nogales AZ
For feral and pet cats.
Good Samaritan Program
Tucson, AZ
Free spay/neuter for pets of qualified low income residents.
Humane Society of Tucson
Low cost spay/neuter clinic
3450 North Kelvin Blvd
Tucson, AZ 85716
Spay/Neuter Hotline of Arizona
Pima County
Animal Crusaders of Arizona, Inc.
PO Box 31586
Tucson, AZ 85751
Low cost spay/neuter for animals of low income people and for rescued animals.
Animal Defense League of AZ
Spay/Neuter Hotline
602-265-7729 Maricopa
Van Aken Pet Hospital
Phoenix, AZ
Maricopa Count Animal Control Services
City of Phoenix S/N Program
Low income people may qualify for free or very low cost spay/neuter services for their pets.
North Phoenix S and N Clinic
1610 E Bell Rd Suite 108 Phoenix AZ 85022
S/N Clinic
Phoenix AZ
Spay and Neuter Assistance Program
(S.N.A.P. Clinic)
1812 West Bell Road
Phoenix, AZ
Low cost s/n for every one. Also low cost vaccination clinics held twice a month.
HALO Animal Rescue
Phoenix AZ
web: www.halorescue.org
Spay/Neuter Hotline of Arizona
Graham County
Spay/Neuter Hotline of Arizona
Yavapai County
East County Animal Guardian Angels Inc
Wellton AZ
Kitties & Kanines
4900 Rogers Ave., Ste 100H
Fort Smith, AR 72903
1-479 434-4740
Ouachita Humane Association, Inc.
PO Box 195 Mena, AR 71953
As long as the humane association has funds available, they offer vouchers for local pets to be spayed or neutered. Pick up an application at the Polk County Library, 410 8th Street, Mena AR and follow the instructions on the form. Someone will contact you. This program depends on donations and grants to operate, so at times, funds may run out. Note that this voucher is only for pet cats and dogs and no ear cropping, tail docking, or declawing may be done at the time the voucher is used for spay or neuter.
North Little Rock Friends of Animals
North Little Rock AR
Call the animal shelter to ask about the Friends of Animals program to help with spay/neuter for pets of low income households.
Arkansans for Animals (AFA) - Spay/Neuter Arkansas
Toll free 800-956-7289
Central Arkansas Rescue Effort (CARE)
Little Rock AR
Web: www.careforanimals.org
Humane Society of the Ozarks
413 N. College, Suite 7
Fayetteville, AR 72701
Call during business hours for information.
Fayetteville Animal Shelter
Low Cost Spay/Neuter Program
1640 Armstrong Rd
Fayetteville AR 72701
479-444-3456 or 479-718-7696
Provides low cost s-n for pets of people who have proof of low income. Call for an application. After application is approved, you can call for an appointment.
Randolph County Humane Society
PO Box 364
Pocahontas, AR 72455
Spay/neuter assistance for pets of low income people residing in this county. Contact RCHS by snail mail or contact the Randolph County Veterinary Clinic or Westridge Animal Center for information on the
ACT Spay/Neuter Clinic
- a low cost spay and neuter clinic, which also offers a Tuesday and Thursday
vaccination clinic. 327 E Alpine Rd Stockton, 95204
Pet Assistance Foundation - a spay and neuter referral and support organization with branches throughout Southern California. They have two toll free spay/neuter hotline phone numbers: San Diego County - 855-738-7349. The rest of Southern California - 877-772-9738.
Central California SPCA - 103 S. Hughes Ave.,
Fresno, CA 93706.
Angel Dogs Foundation
- Mobile Low-cost spay/neuter, low-cost vaccinations, rabies shots and
microchips. Microchips and pain meds are free w/ spay/neuter. Serves Los Angeles
& Kern Counties. Vouchers for low-income. non-profit 1-888-504-SPAY
Eastern Madera SPCA
PAWS Mike Chestnut Spay/Neuter Clinic
Homeless Cat Project
Butte Humane Society
Fort Collins Cat Rescue and Spay/Neuter Clinic - Fort Collins, Colorado. Offers a low cost option for people and their companions. Has a program for government assisted or low to no income that essentially covers the cost of having their animal(s) altered as well as a kibble supply program to help people keep their animals fed and healthy. Offers low cost vaccines as well! On the rescue side they are a limited intake facility, meaning they will not euthanize cats to make room for others.
Humane Society Pikes Peak Region
610 Abbott Lane
Colorado Springs, 80905
Does LOW INCOME fixings for free; they have a van that goes to poorer areas and fixes all cats for free
Planned Pethood Plus
Denver CO
Humane Society of Boulder Valley
2323 55th Street
Boulder, CO
303-442-4030 ext 680
Low cost spay/neuter clinic for all.
MaxFund Animal Adoption Center
Low Cost Clinic
1041 Galapago Street
Denver, CO 80204
Low cost s/n and vaccinations for pets of low income people. Open Monday through Saturday.
Every Creature Counts
Brighton CO. The appointment line is 303-637-9136
Mobile s/n clinic serving the Denver and northern Colorado areas.
Peak View Animal Hospital
Fowler CO
Dreampower Animal Rescue Foundation
Colorado Springs, CO
Low cost spay/neuter for pets of low income people.
Hamlett S/N Clinic
Colorado Springs CO
Eagle Valley Humane Society
Eagle CO
Friends of Cedaredge Animal Control
Cedaredge CO
Volunteer for the Friends group and earn credit per hour toward spay/neuter of a pet.
http://www.daws.org/node/728 - Danbury Animal Welfare Society in Bethel, CT. Link to low cost program
Nutmeg Spay/Neuter Clinic 25 Charles Street Stratford, CT
HOPE Spay/Neuter Clinic 130 Scott Rd, A-4
Outreach to Pets in Need
Kensington, CT
Call for details.
Enid Breakstone, Founder and Executive Director
The Queenie Foundation, Inc.
Animal protection through education
Manchester, CT
The Queenie Foundation educates the public and supports the animal protection movement with love, respect and honor to create planetary compassion for life.
T.E.A.M. (Tait's Every Animal Matters)
Westbrook CT
Mobile van offers low cost s-n for any Connecticut cat.
Creature Kindness
PO Box 185211
Hamden CT 06518
Gives advice about feral caretaking, trap-neuter-release (TNR), and lends traps to people doing TNR.
The Hope Alliance
c/o LMR
88 Morse Place
New Haven, CT 06512
Information about low cost s/n services in the area.
Help For Pets
Danbury, CT
Low cost spay/neuter.
Greater New Haven Cat Project
Low cost spay/neuter for ferals.
PO Box 3184
New Haven, CT 06515
New Haven, CT 203-787-5532
Seymour, CT 203-888-2279
Low cost or free spay/neuter for ferals and pets and low cost testing, vaccinations.
PO Box 591
Westbrook, CT 06498
888-367-8326 toll free
Mobile spay/neuter clinic that provides low cost spay/neuter and vaccinations, across the state.
Central Connecticut Cat Project
Plainville CT
Statewide Veterinary Clinic
Torrington, CT
888-613-2034 toll free
Also offers free one-way transportation for the cat (to or from Torrington).
Friends of Animals
777 Post Road, Suite 205
Darien, CT 06820
Friends of Animals provides discount certificates for spaying and neutering. They'll send you an order form and a directory of participating veterinarians nationwide. You pay Friends of Animals for a certificate which you then take to the vet. Veterinarians are invited to call for information about participating.
2261 Broadbridge Ave
Stratford, CT 06614
Call Spay/USA to get the names, phone numbers, and prices of services that have agreed to provide lower cost spay/neutering for cats and dogs in your local area. Private veterinarians, community programs, and special clinics participate nationwide. If your area needs additional spay/neuter services, request Spay/USA's packet of materials to distribute to local vets and organizations. www.spayusa.org
Faithful Friends - Wilmington
Nonprofit, No Kill animal shelter that provides Rescue & Adoption Programs, Foster Care Program, Pet Therapy Services, Healthy Pet Clinics, Low-cost Spay/Neuter Services and Free Community Pet Food Bank
Delaware Humane Association
701 A Street
Wilmington, DE 19801
Low cost spay/neuter for all. Plus the Friends of Feral Felines offers free s/n for ferals.
Dumpster Cats
Bear DE
[email protected] Email
Assistance and information about s/n for feral cats and assistance for low income pet owners.
Forgotten Cats - Delaware and SE Pennsylvania
SNAP Inc
Certificates for discount s/n at many local veterinarians in MD, PA, DE and NJ.
TLC PetSnip, Inc. Lakeland, Fla.
Bleu Biscuit
Space Coast Feline Network
Central Brevard Humane Society
United Humanitarians
SPCA of North Brevard Wellness Clinic
Florida Aid to Animals, Inc.
The Animal Clinic 4101 Griffin Road, Dania, FL 33314. 954-816-0799.
Operation PetSnip
We do low cost spay & neuter for everyone no income restrictions.
SPOT Spay & Neuter Clinic
4403 62nd Ave Pinellas Park, FL 33781
Lee County Animal Services
Colliers Spay Neuter Clinic
St. Francis Animal Rescue of Venice
Planned Pethood of Georgia - 2860 Buford Highway. Duluth Ga 30096 - Low cost spay/neuter for ferals and pets
Leftover Pets Inc. - based in Barrow county, has a low cost spay/neuter clinic and mobile clinics as well
Hart County Humane Society - has a low cost spay/neuter program, if you meet certain income requirements, it only costs $25.
LifeLine Animal Project
Atlanta Animal Alliance
Atlanta Humane Society
Spay and Neuter Team of Atlanta
North Fulton Humane Society Low Cost Clinic
Hawaiian Humane Society
2700 Waialae Avenue
Honolulu HI 96826
Web: www.hawaiianhumane.org
For ferals and pet cats.
PAWS for Life Inc
Boise ID
For pets of local residents with financial need.
Bonneville Humane Society
PO Box 2763
Idaho Falls, ID 83403
Humane Society of the Palouse
2019 White Avenue
Moscow, ID 83843
Discounts for residents of Latah or Whitmany county.
No Animal Left Behind NFP
PrairieLand Anticruelty
Illinois - Low Cost
Tree House Humane Society BDVM Clinic - Spay / Neuter Clinic
Friends of Animals (Nationwide Program) - (800) 321-7387
The Anti-Cruelty Society (Chicago, IL) - (312) 644-8338 x347
Chicago Animal Care & Control (Chicago, IL) - (312) 747-1406
PAWS Chicago (Chicago, IL) - (773) 521-7729
Animal Care League (Oak Park, IL) - (708) 848-8155
DuPage County Animal Care & Control (Wheaton, IL) - (630) 407-2800
NAWS Animal Clinic (Mokena, IL) - (708) 478-5102
South Suburban Humane Society (Glenwood, IL) - (708) 755-1110
Animal Welfare League (Chicago Ridge, IL) - (708) 636-8586
P.A.W.S. (Tinley Park, IL) - (815) 464-7298
Pet Refuge ABC Clinic
Spay/Neuter Assistance Program
Fort Wayne, IN
Spay/neuter assistance for pets of low income residents of Allen County. Proof of financial need is required.
Pet Neutering and Adoptions Services, Inc
PO Box 161
DeMotte IN 46310
FACE Low Cost Spay/Neuter Clinic
1505 E. Massachusetts Ave
Indianapolis, IN 46201
Web: www.facespayneuter.org
Low cost spay/neuter, vaccinations, testing, and heartworm/flea medications. FACE stands for Foundation Against Companion Animal Euthanasia. Services for ferals and pets.
Hendricks County Humane Society
Johnson County Humane Society
Humane Society for Hamilton County
Spay/Neuter Services of Indiana
Indianapolis and surrounding areas 317-788-6330
Web: www.spayneuterservices.org
Humane Society of Indianapolis
Indianapolis, IN
Lower cost spay/neuter for pets of qualified low income people.
Humane Society of Morgan County
Martinsville, IN
Low cost spay/neuter for pets of qualified low income people.
Dearborn County Friends of Animals Inc
Aurora IN
Harrison County Commissioners Project for S/N
Elizabeth IN
Neuter Scooter North Central Indiana Spay & Neuter Clinic
A clinic in a van visits various locations in Indiana and Ohio and performs low cost s-n.
Cedar Valley Humane Society
The Cat Guardian Spay & Nueter Clinic
Quad City Animal Welfare Center
724 West 2nd Avenue
Milan, IL 61264
Serving surrounding areas in Iowa and Illinois, Davenport, Bettendorf, Rock Island, Moline, East Moline, etc. Low costs for spay/neuter, tests, and vaccinations.
Humane Society of Scott County
2134 West River Drive
Davenport, IA 52802
Animal Protection Society of Iowa
Des Moines IA
Noah's Ark
PO Box 748
Fairfield, IA 52556
Muscatine, IA
Helps pay for spay/neuter of pets of people who have low incomes.
Spay-Neuter Kansas Inc.
Pawprints on the Heartland
Pittsburg KS
Mobile s/n clinic that visits outlying area in the community.
Humane Society of Greater Kansas City
Kansas City, KS
The Pet Connection
Overland Park KS
Happy Paws Spay Neuter Clinic
The Humane Society of Harrison County has a spay/neuter drawing every month. They draw a total of 48 entries a month with 24 being the main entry then 24 alternates in the event that the original winner doesn't need or want the spay/neuter any longer. Here is a link to the website: http://www.hshc.us/about.htm. The Humane Society works with the Flora Shroshire Animal Shelter.
Clinic name: Critters Without Litters
S.N.I.P Clinic
Alley Cat Advocates
Hardin County Pet
Harlan County SPCA
Robinson's Rescue
Lafayette Animal Aid
Feral Cat Program Spay/Neuter Clinic
Spay Now
Spay Spay and Neuter
Alley Cat Allies 202-667-3630 ext 112
Spay Neuter Express
Humane Society of South Central Michigan
Adopt-A-Pet, Inc.
All About Animals Rescue -
Warren 586-879-1745
C-SNIP (Community Spay/Neuter Initiative Partnership)
Drummond Island Spay & Neuter Program (DISNP).
Kalamazoo Humane Society
Low cost spay and neuter clinic in Tupelo, Mississippi
Mississippi Animal Rescue League
Carol House Quick Fix Clinic
No Kill Columbia's The Spay Neuter Project
Operation SPOT - Stop Pet Overpopulation Today
Butte Spay/Neuter Task Force
Most current information: http://www.spaynevada.com/clinics.html
The Spay and Neuter Center of
New Jersey
New Jersey Dept of Health & Senior Services
Animal Kingdom Spay Neuter
Pet Pal Mobile Spay/Neuter Clinic
The ASPCA offers free and low-cost spay/neuter surgery via five Mobile
Spay/Neuter Clinics that travel to many New York City neighborhoods! Our
mission is to put an end to the tragic euthanasia of adoptable animals
within the five boroughs of New York City by addressing the animal crisis at
its source--in the heart of the city's local communities. Recognizing that
many of the most serious overpopulation and animal health crises arise in
neighborhoods with limited access to veterinary care and animal care
education, the ASPCA brings spay/neuter services directly to such
Feral Cat Friends
Wake County/Raleigh: http://www.spcawake.org/site/PageServer?pagename=We_believe
Moore County/Vass, NC: http://www.companionanimalclinic.org/clinic.html
Low cost Spay and Neuter in Concord, NC.
Rockingham Humane Society
Pets In Stitches
The Montgomery County Animal Resource Center
The Pet Advocate League
The Humane Society of Greater Dayton
Ohio Alleycat Resource and Spay/Neuter Clinic
PetFix Northeast Ohio, Inc.
A Snip In Time
Angel Paws
Southside Dog, Cat & Bird Clinic
Animal Care and Control Team - offers free spay neuter for ferals/stray cats to Philadelphia residents in zip codes 19124,19133, 19134, and 19140 through a humane society grant and they have a new safe at home program at ACCT if you find a cat the finder can turn it in as a stray and let them know that they would like to keep the cat. They offer spay/neuter and vaccines for these cats and they process a free adoption.
Animal Care Sanctuary - East Smithfield, Pa has a clinic that offers GREAT prices for spaying and neutering dogs and cats. Phone 570-596-2200.
PAWS - (Philadelphia Animal Welfare Society), located in Philadelphia, PA. They offer low-cost spaying and neutering, discounted fees for many other medical issues. The clinic is located at 29th and Grays Ferry Ave. Phone 215-298-9680.
Forgotten Cats - Delaware
and SE Pennsylvania
No Nonsense Neutering - 866.820.2510. 1044 N Quebec St, rear, Allentown, PA 18109.
Fairchild Feral Friends
Foundation - Trap-Neuter-Return (TNR) organization that helps spay and
neuter Feral cats in Berks County and surrounding areas in PA
Spay Neuter Assistance Program
Animal Rescue Inc.
Pennsylvania SPCA
North Kingstown Exeter Animal Protection League, Inc. aka No Kill Pet Refuge
No Kill Pet Refuge on 500
Stony Lane, North Kingstown, RI 02852.
Spay/neuter assistance program
Volunteer Services for Animals
Defenders of Animals
Friends of the Animals Project HALO
The Humane Society for the Prevention of Cruelty to Animals
Berkeley County PAWS
Grand Strand Humane Society S-N Clinic
Charleston Animal Society
Community Cats Project
Concerned Citizens for Animals
Pet Helpers Inc.
Animal Allies
Animal Friends Humane Society
Friends of Twin City Animal Shelter
Dixie Day Spay
Planned Pet-Hood
Holly Help Memorial Spay Fund
People United for Animals PUFA
Humane Society of Greater Sullivan County
Northeast Tennessee Animal League
McMinn Regional Humane Society
The Spay Station
Beesley Animal Humane Foundation Spay/Neuter Clinic
Nashville Humane Association
Ken-Tenn Humane Society
Fix-A-Pet clinic
Animal Foundation of East Tennessee
People Promoting Animal Welfare (PPAW)
Animal Protection Association
Hardin County Adopt-A-Cat
Hardin County Humane Society
Spay/Neuter Assistance Program
Humane Society of Putnam County
Cookeville/Putnam County Animal Shelter
Prevent Unwanted Pets
Wally's Friends Spay/Neuter Clinic
Special Pals Houston - A low-cost spay/neuter clinic. 3830 Greenhouse Road Houston, 77084 Phone 281-579-PETS (7387)
Texas state Animal Friendly Account
http://www.animalalliancetx.org/ Animal Alliance of Galveston County, LaMarque Tx . 409-933-1600
Animal Defense League
Spay Neuter Your Pet (SNYP)
Luv A Pet S/N CLinic South Oak Cliff Dallas TX
HSUS Spay - Neuter Clinic/Animal Wellness Center
Brown County Humane Society
Animal Birth Control Clinic
Waco Humane Society
Fund for Animals
Humane Society of Southeast Texas
Life Force Operation Spay
Humane Society of Williamson County
Animana Birth Control Vet Center
Animal Trustees of Austin
Emancipet mobile clinic
Homeless Pet Placement League
Houston Humane Society S/N Clinic
Spay/Neuter Assistance Program (SNAP)
Long Drive Dog & Cat Hospital
http://www.preventalitter.com/ PALS , San Marcos Tx (Pals has a grant for people with big dogs, free spay for over 40 lb if family cannot afford to sterilize animal). 512-754-PALS
Spay/Neuter Assistance Program II (SNAP II) - See above
Humane Society of North Texas
North Texas Spay Neuter Coalition
Denton Low Cost Pet Sterilization and Vaccination Program
No More Homeless Pets In Utah
Best Friends Animal Sanctuary
Humane Society of Utah
Tails Up! Spay and Neuter Program
Elizabeth H. Brown Humane Society
Cat Spay and Neuter Clinic
North Country Animal League
Angels of Assisi - Roanoke area
Holly Help Memorial Spay Fund
Animal Defense League
People United for Animals PUFA
Planned Pethood Clinic
Virginia Partnership for Animal Welfare and Support (VA PAWS)
Cat's Cradle Virginia
Kindred Spirits
Valley Cats
Spay/Neuter Inc.
King George Animal Rescue League
Virginia Kincheloe Spay/Neuter Clinic
Spay/Neuter Inc.
Go back to Love That Cat Store home page.
Prevent A Litter Coalition
Alexandria Animal Shelter
Animal Welfare League of Arlington
Feral Cat Program Spay/Neuter Clinic
Spay Inc.
Meower Power
Virginia Beach SPCA
Tidewater Humane
Partners Among Cats and Canines (PACC)
Norfolk SPCA (Tidewater region) Norfolk VA
Richmond Spay & Neuter Foundation
For the Love of Animals in Goochland (FLAG)
Prevent A Litter Clinic (PAL)
Petersburg/Colonial Heights SPCA
Operation Catnip of Richmond
PetFix Coalition
The N.O.A.H. Center
Spay & Neuter Clinic
Municipal Spay & Neuter Clinic
Bellevue Neuter & Vaccination Clinic
Feral Cat Spay/Neuter Project
City of Seattle
Spay/Neuter Clinic
Animal Clinic of Kent
Cascade Animal Protection Society
Northwest Spay & Neuter Center
Harbor Association of Volunteers for Animals
Cedardale Neuter & Vaccination Clinic
Family Pet Surgery
Purrfect Pals
Whidbey Animals' Improvement Foundation (WAIF)
Coalition: HUMAnE
Animal Surgery & Vaccination Clinic
Bellevue Neuter & Vaccination Clinic
People for Abandoned Pets
Vets for Less
Humane Society of Seattle/King County
Vets for Less
Feral Cat Program Spay/Neuter Clinic
District of Columbia Animal Shelter
Washington Humane Society
Spay Inc.
Washington Animal Rescue League
Monongalia County Humane Society
Harrison County Humane Society
New River Humane Society
Spay Today
Safe Harbor Humane Society
Karla Ortman
Humane Animal Welfare Society
Countryside Humane Society
9Lives Animal Adoption & Rescue
City Animal Hospital
Wisconsin Humane Society
Wisconsin Friends of Animals
Animal Protective League
Washburn County Area Humane Society
Central Wyoming S & N Foundation
Pet Pals Inc.
SNIP -- for Cheyenne, Laramie and Wyoming counties
Stacy and Diana Childs Foundation
St Francis Animal Shelter
Fair Use Notice and Disclaimer
Send questions or comments about this web site to Ann Berlin, [email protected]


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Key Points:
The focus is on natural foods which contribute to overall wellness. Foods which are good for the body, the brain and which have medicinal qualities. Foods which are chock-full of goodness i.e. nutrients; vitamins, minerals, proteins, omega 3 and phytochemicals. Foods that are tasty, enjoyable and simple to prepare.
Daily goal of 1.2 grams, per kg of body weight, per day - of protein. (If you are 150 lbs this means 100 grams or 400 calories per day of protein). I have rarely seen someone succeed in weight loss with less than this amount.
30 - 40 grams per day of Fiber. This fills you up and ensures proper digestion
Adequate amount of good fats.
Seeds and nuts everyday.
3,1,2,1. Plan. 3 days Optimal, 1 day AYW (anything you want), 2 days Optimal, 1 day AYW.
- High density nutrients heal and maintain health,
- Protein helps muscles,
- Protein and fats contain enzymes (carbohydrates don't) which satiate you - which means that you'll feel less or no hunger and craving.
- Fiber makes you feel full and helps digest food, which means you can use it not store it as fat.
- Seeds and nuts - are mineral, protein and fiber powerhouses.
The 3 on, 1 off, 2 on, 1 off plan works very well. It does several things.
- Gets your body trained to eat optimally
- Reduces desire for unhealthy food
- The eat anything you want day, kicks up your metabolism - low metabolic rate is a problem with old fashioned diets and cleanses.
- Nearly everyone reports that by week three, cravings have reduced or no longer exist. Strangely, the AYW day seems to have the effect of reducing the urge to binge. It also breaks the terrible habit of rewarding oneself with food. Important to remember we are not dogs, and we shouldn't perform for treats.
- The 'I eat what I want' choice helps in letting go of any guilt or shame surrounding eating.
- The must-eat foods are delicious. If we didn't already, we learn to love food again.
- It's fun.
An affirmation for healthy eating!
"Eating well, fuels my amazing body and makes my skin beautiful".
Note: If you are vegan, vegetarian, have allergies, crones disease or IBS - Let's make a custom list.
Top List
Eat all you like. (2/3rds - by volume - of daily intake):
The vegetables on this list are powerhouses of nutrients. They are delicious and there's no shortage of variety.
Vegetables in the onion family are anti-allergy, antioxidant, anti-cancer, anti-histamine, anti-inflammatory, antibacterial, antifungal, and antiviral. (genus: Allium in the Allioideae subfamily of the Amarylidaceae family)
- Chives
- Garlic
- Leeks
- Onion
- Shallot
Asparagus is diuretic, detoxifying, and contains antioxidants. (family: Asparagaceae)
- Asparagus
Cruciferous vegetables, especially the Brassica vegetables, are the cancer-fighting vegetables, (genus: Brassica in the family Cruciferae or Brassicaceae).
- Bok choy
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Chinese cabbage (Napa cabbage)
- Collard greens
- Kale
- Turnip
- Arugula (rocket)
- Radish
- Watercress
The Goosefoot family includes detoxifying roots (beets) and highly nutritious greens. (Family: Amaranthaceae / Chenopodiacae) Note; seeds used as alternative grains amaranth and quinoa are from this family and on the 'Middle List' (below)
- Beet
- Chard
- Spinach
In this nutritious family, the colorful squash and melons contain important carotenoids.
(family: Cucurbitaceae)
- Cantaloupe
- Cucumber
- Melons
- Pumpkin
- Squash
- Watermelon
- Zucchini
The upside: colorful nightshade vegetables contain vitamin C and important antioxidants such as lycopene and lutein. The downside: nightshade vegetables also contain drug-like chemicals called glycoalkaloids. (Nicotine, the glycoalkaloid in tobacco, is one example.) Glycoalkaloids cause joint and muscle pain in some people (family: Solanaceae)
- Bell (red, yellow, green) peppers
- Hot Peppers: example Habañero pepper, Jalapeño pepper
- Eggplant
- Tomato
Fiber and phytochemicals combine in carrots, celery, and other umbelliferous vegetables.
(family: Umbelliferae)
- Carrot
- Celery
- Cilantro
- Cumin
- Dill
- Fennel
- Parsley
- Parsnip
Herbs and spices are valuable for endless health benefits and also to add flavor. The list is almost endless. Here is a list of a dozen herbs and spices that will add flavor and goodness to many foods.
- Black pepper
- Ginger
- Cinnamon
- Cardamom
- Paprika
- Allspice and bay leaves
- Oregano
- Chili flakes
- Turmeric
- Basil
- Cumin seeds
- Nutmeg
NURTUREMENT (OK, not a food group, but nutritious nonetheless)
- Love
- Kindness
- Self acceptance
If you are this far down the list, you are already doing great. Really. Love, kindness, self-acceptance are fuel for the journey. Take on as as much as you can stand ~ and feel great about what you are doing. Deciding to eat a nature-based diet is one of the most valuable gifts you could ever give to yourself. Be easy, take your time. You are doing the right thing, right now. jc
Middle List
Eat often and sparingly.
The foods on this list are rich in nutrients. They are also higher in energy. Amounts/serving size are listed as suggestions. A daily plan might include two things from this list with each meal and two more as snacks.
Because calorie counting is not a part of this food plan, it will be good to be aware of 2 things
1. What feels like enough 2. What impact the choices are having on the daily weigh in.
This honors 2 key principles of the plan: a) intuition on the front-end and b) management through data on the back-end.
Practically speaking - If you are adding significant weight, it could be coming from this list and you can cut back. If you are losing too much, you might want to add from this list. And we can figure out this during weekly coaching meeting or daily check in). It's much easier to address issues working together. Remember too, there is no success or failure - just results. We'll continually make adjustments to maintain a healthy trajectory.
A note on methodology: My inner perfectionist would like to offer more specific amounts, but I remind him that we're practicing 'fine art' - not 'paint-by-numbers'. The goal of the plan, especially with these foods, is to take the time and care, to see what works for you. We have 100 days to figure this out. The daily weigh-in will create awareness and by the time we are halfway through, the only measuring devices needed will be eyes, nose and taste buds!
Protein rich: (F = high in fiber)
- Nuts 1 oz F
- Nut butter 2 tablespoons/1 oz F
- Cheese 1 oz (four sandwich slices)
- Eggs 2 or 3
- Seeds: Chia, flax, pumpkin, sunflower, sesame 4 tablespoons F
- Fish, Lean chicken, Pork or Lean beef - one piece 2/3rd the size of your hand.
- Milk two cups
- Beans 1 cups F
- Lentils 1 cup F
- Whole grains 1 cup (Great examples are amaranth, millet, barley, oats and quinoa) F
- Yogurt nonfat or regular fat 1 cup
Healthy Fats
- Oils Olive/coconut/avocado/sesame and butter 2 tablespoons/15 ml
- Avocado 1 F
- Dark chocolate 1 oz
- Potatoes (1 russet potato or equivalent)
- Yams 1
- Green beans 1 cup
- Peas 1 cup
- Apple 1
- Orange 1
- Banana 1
- Berries 1 cup
- Pineapple 1 cup
- Probiotic drink Water Keifer, Kombucha 1 cup.
Bottom list
Eat none (or very little) of these. Except on AYW (anything you want) days.
Think of these foods as anchors: Anchors are heavy, designed to sink and hold you in place.
- Anything white *
- Sugar
- Any drinks with calories
- Fruit Juice
- Alcohol
- Fries
- Cake
- Cookies
- Donuts
- Cupcakes
- Bread
- Pasta
- Pizza
- Taco hell, Macdonalds, Burger King etc (drive right-on-by)
- Fancy Coffeehouse Drinks. 1 Latte per day is good, but no Venti-sized frappachwhateves
- Ice Cream
* Except Potatoes, yogurt, milk & cheese which are on the Middle list.


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Montreal – Flooding caused by unusually persistent rainfall has driven nearly 1,900 people from their homes in 126 municipalities in the Canadian province of Quebec.
National Public Safety Minister Ralph Goodale told CTV Sunday that 450 troops are on the ground across the province and that number is increasing. Ontario also is seeing flooding.
One of the hardest-hit towns is Rigaud, west of Montreal. Mayor Hans Gruenwald Jr. says evacuation is mandatory in some areas and firefighters will be going door to door to make sure people leave their homes.
Montreal Mayor Denis Coderre says three dikes gave way in the Pierrefonds-Roxboro borough in the north end of the city. Homes have been evacuated in that borough as well as on the two nearby islands, Ile-Bizard and the smaller Ile-Mercier.
{NewsPhotosEmbed 522062075}


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Recent Gallery Exhibitions in Amsterdam
This past weekend, several galleries in Amsterdam opened their doors on Saturday evening to celebrate the opening or closing of new and recent exhibitions. My first stop was to visit Ornis A. Gallery's presentation of paintings by Bart Kok. His solo exhibition The Ideology of Pipe Smoking features works in intense, saturated tones that are often figural, but with a touch of humor and surrealism.
Walking along the same street, the photographs in the window of Galerie Wouter van Leeuwen immediately caught my attention so I went in to inquire about the artist. Inside, not only did I find a beautiful show of Steve Fitch's images capturing nostalgic and quintessentially 'American' landscapes, but also an impeccably curated collection of photographs from artists the gallery represents - including pieces from Michael Wolf's Tokyo Compression series.
Steve Fitch:
Michael Wolf:
Also nearby is Stigter van Doesburg, which is currently featuring a solo show by Amie Dicke. According to the gallery press release: "The Liver Must Go To The Images brings together new works, which deploy printed matter as a sculptural material. Pictures pulled from various sources – including newspaper clippings, fashion magazines and art monographs – are broken down and built up into new image-objects wherein the partial obliteration of pictorial content becomes another mode of inscription." Of particular interest were two smaller works tucked away in the back corner entitled My split self and My split self II, 2016.
Prelude: Forever Someone Else at GRIMM gallery's Keizersgracht location (they also have a second outpost in Amsterdam and another space in New York) features a selection of works by Desiree Dolron. Their press release explains:
"The exhibition is a prelude to a larger body of work that will be the subject of a new monograph, scheduled for publication in 2020.
The title 'Forever Someone Else' refers to a book of selected poems by Fernando Pessoa (1888-1935), a writer, philosopher, mystic and astrologer. Pessoa employed as many as 75 alter egos, referred to as heteronyms, which he deployed at will to disseminate various philosophical and theoretical views.
This exhibition reveals a body of work from Dolron never previously exhibited. Included are various self-portraits in such distinct environments that each becomes an alter ego of the artist, functioning much like Pessoa's heteronyms. The viewer witnesses the artist adapting, changing and evolving with each situation."
Highlights in the exhibition included a striking self-portrait of the artist as well as a triptych of photographs.
"Starting with works from 1991, the exhibition presents photographs taken in Pakistan and India, depicting Romani, the world's oldest roaming nomad tribe. The earliest self-portrait in the exhibition features Dolron when she returned to the site in 1997, standing with an AK-47 amidst Taliban child soldiers."
"Three individual images are shown on another wall; a speeding car, symbolizing the American dream, taken in Cuba (2002), a portrait of a beautiful girl from the Dominican Republic gazing melancholically into the camera (2001) [image], and a desert landscape shot at night in California (1990); the blacks intense, the light subdued. Together, these three images promote ideas of power and status."
All images courtesy of the artists and their respective galleries.


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Anh Hua
My name is Anh. I am a first year Human Centered Design and Engineering student at the University of Washington.
I have a special interest in inclusion in design. We live in a world with many people possessing different abilities, each has different needs. Therefore, my ultimate goal is to study and create elegant universal designs, so that people with all abilities can have a seamless experience with technology.


text:
Portland International Rose Test Garden
400 SW Kingston Ave. — Portland, OR — 503-823-3636
Oct. 1, 2015 – There's no better place than here to understand why Portland is nicknamed the City of Roses. At the entrance you get a view of the city skyline with Mt. Hood as a backdrop. This is just the start of the treats to be found here, all delightful to see and smell.
It was especially cool since I was able to share this day with my good friend, Judy, another solo woman RVer – I always have fun when our paths cross!
We took pictures of each other of the dozens of times we stopped to smell the intoxicating roses. It also cracked us up that we both wound up wearing purple tops and white jackets that day – promise we didn't plan it that way!
Many paths to explore with row upon row of roses – good luck trying to say which color is the prettiest!
Unbelievable shades of purples, pinks, reds, yellows, whites set among gorgeous greenery.
The variegated colors in different stages of growth were fascinating to me – there's just something inspiring about the tight little dark buds that burst forth in varied colors as they reach full bloom.
The contrast of the hot pink and the cool yellows were wonderful to behold. Of course, this Texas gal had to salute the yellow rose!
This blushing beauty with cream and salmon tinges was one of my favorites.
Wonderful and wondrous!
These purplish/pink samples reminded me of Victorian colors – a bit of a faded look but still glorious.
Some of the paved paths are lined with old fashioned street lights that add to the ambiance when they turn on at dusk.
The trees add majesty and other colorful bushes in the background emphasized the diverse beauty here.
The paths are easy, but there are also some steps leading to different areas of the garden. Some parts, like the Shakespeare Garden, was originally intended to include only herbs, trees and flowers mentioned in his plays and now include roses named after characters in his plays.
Architectural features like gazebos popping up are always welcome.
The sound of trickling fountains also added to the peaceful feel and pleasant sensations.
And of course fairies must live among all this beauty. We really enjoyed seeing this little precious being flitting among the flowers.
We also enjoyed the greeting from this dapper gentleman! A nearby sign explains that the Royal Rosarians have served as the Official Greeters and Ambassadors of Goodwill for the City of Portland since 1912. They have traveled worldwide spreading the slogan, "For you a rose in Portland grows." I will always remember this.
I couldn't agree more:
In A Garden
The kiss of the sun for pardon,
the song of the birds for mirth,
one is nearer God's heart in a garden
than anywhere else on earth."
Dorothy Gurney


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mixed media/art journaling : workshop duration 3 hours
Teacher: Donna Downey
Friday, July 23, 2010 : 6 pm - 9 pm
Cost: $60
Teacher: Donna Downey
Friday, July 23, 2010 : 6 pm - 9 pm
Cost: $60
A hands on exploration of your inner artist as we work together creating your visual legacy. The inspiration journal has become the hallmark of my creative play and growth as an artist. This workshop promises to challenge you to look at yourself as a creative soul and will encourage artistic growth with each page you complete. Workshop includes a handmade inspiration journal (journal colors will be varied).
techniques include: painted backgrounds, "drippage", use of different mediums, image transfer, building in layers, dementional effects, and journaling techniques.
Supply List:
• handful of your favorite acrylic paint colors including a white
• 1" paint brush (foam is ok but bristle is preferred)
• 1-3 photo copies of photos/images to be used for image transfer (NEED to be toner copies to work).
• Ribbon scraps
• Fabric scraps
• Black stazon
• Book text
• Patterned paper scraps
• Buttons
• Sewing Thread
• Sewing needle
• Lace scraps (optional)
• 1 paper punch
• favorite quotes (optional)
• random happy things (paper flowers, bling, stickers, ephemera, etc)
• Something that makes you smile clipped from a magazine or publication


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October CD of the Month: Alex G - Beach Music
Dan Burney
CD of the Month - October 2015
Alex G - Beach Music
James Calvet
Sept. 30th, 2015
Since independent artists have turned to using the online music platform Bandcamp to share their music, many incredibly great bands have gained popularity because of it. Most notably, bands such as Car Seat Headrest, Saint Pepsi/Skylar Spence and Teen Suicide have all gone from recording music in their bedrooms to being discovered on Bandcamp and subsequently signing to major record labels. In this same musical realm, there is a singer-songwriter from Philadelphia named Alex Giannascoli that makes music under the moniker Alex G. This bedroom pop musician creates an esoteric sonic world through sound that invokes deep emotion upon the listener. Though Alex G mainly records with standard rock instrumentation his style of songwriting conjures the state between ambivalence, melancholy and apathy in a young adult. His utilization of melodic lines and mid-tempos with a delicate and close vocal style immediately draws comparisons to Elliott Smith by fans and critics alike. But with further examination, it's apparent that Alex G is influenced heavily by old school emo and 90's indie pop.
His first two long-running albums Tricky and DSU became underground hits because of their clever songwriting, catchiness and infectious esoteric nature. Since these two albums were so successful on a small scale, it evidently caught the attention of more people and record labels. Come 2015 Alex G ha signed to large indie record label Domino Records and announced his proper studio LP Beach Music. Though is was exciting to hear that Alex G was signed to a major label, words of concern were had between fans about how his music and image would change because of it.
Thankfully after the release of Beach Music, it's safe to say that, for the better, not much has changed.Beach Music starts off with an introduction that is close to a minute of pure musical cacophony. The cascades of manipulated drums and guitar eventually fade away into the second track, which happens to be the incredibly catchy lead single "Bug". Though the melodies are simple and has a major-key tone, the track is still incredibly emotive and strange. With a dramatic and off-putting pitch shift in the vocals, the second chorus is weird but ultimately engaging. "Brite Boy" is an acoustic love song that features a tender, child-like vocal guest that brings a sense of innocence to the mix. With heartfelt, yearning lyrics and a warm, inviting atmosphere, "Brite Boy" is one of the best on the album.
Undoubtedly, the fourth track "Kicker" is one of the catchiest and most memorable on Beach Boy. The vocals and guitar leads move together in a way unlike most that get the melody stuck in your head in an instant. The track sounds like an emo-tinged cross between Built to Spill and Heatmiser. The next track "Salt" is one of the strangest, sonically, on the album and features a dark, late night tone. The guitars are watery and shimmering like the tone found in the beginning of Nirvana's "Drain You" but played at a slow, walking speed that is both unsettling and comforting. The rest of the album explores further sonic territory by stepping into different offshoots of indie rock and eve tiptoes into jazz.
Though the record doesn't have the same homey quality that Trick or DSU possessed, Alex G uses the better production value to point out the strange details in his pop songs. With that, the production value doesn't hinder on his ability to sound idiosyncratic, strange and emotionally evocative. Tracks such as "Brite Boy" and "In Love" contain lyrics that may be his most confessional to date. With this added clarity we see Alex G growing both as a songwriter and a composer. Rather than these songs sounding like sketches, each composition is more fleshed-out and actualized than his early work. With Beach Music it's clear that Alex G knows how to write a damn catchy song and may be the pop genius that this musical world needs right now.
Out now on Domino Records Beach Music by Alex G is Radio 1190's CD of the Month for October.


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After you purchase your package, you will get access to the reseller control panel, Web Host Manager. WHM gives you full management rights over your package and helps you provide your customers with their own control panels (cPanel) using which they manage their own websites.
cPanel allows your customers to control sub-domains, email addresses, passwords and much more without requiring any support! Most plans also include WHMCS that simplifies Billing & Client Management. If you need any help, we're available 24/7/365 and happy to provide assistance.
Our Datacenters are strategically located in an area of dense fiber-optic connectivity that ensures the most efficient and reliable routing for network connectivity. Our servers are connected via diverse fiber transport links that facilitate lower latency and higher network reliability.
Our servers are protected by the most stringent and resilient security processes in the business. From the physical design of the facility, to its multiple access control points and around-the-clock security personnel, advanced security systems are employed to protect your mission- critical operations.
G Suite (New and Improved Google Apps for Work)
Get Gmail and Google's Intelligent collaboration Tools for your Business. Leverage the power of Google's Machine Intelligence to build a smarter team. Set up Gmail for your domain name – get 30GB of space, ad-free inboxes, easy migration tools and unlimited groups.


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The Saffron House in the heart of Salt Rock offers you elegant en-suite, air conditioned bedrooms, beach 400 m away and only 30 minuntes from the vibrant heart of Durban.
Petite Provence Bed and Breakfast is situated in Ballito, Salt Rock, 30min drive from Umhlanga, Durban North. Our 7 charming en-suite rooms provide first class accommodation, with the option of B&B, self-catering or honeymoon romance.
Canelands is positioned directly on the secluded Salt Rock beach, just 5 minutes from Ballito on the magnificent north coast, and is the only exclusive private residence in the area. The Beach residence has 10 spacious bedrooms.
It is with pleasure that we introduce our new sister Guest House in Salt Rock, offering you the same wonderful hospitality you've enjoyed at The Guest House Pongola, now at the Beach.
A luxury home in the seaside village of Salt Rock with wonderful sea views of the warm Indian Ocean and personalised service by your hosts Wendy and Kelvin. We are able to recomend thigs to do in and around the area.
An old colonial farm surrounded by quiet beautiful gardens, close to Salt Rock Beach and with easy access to the N2. 3 Large, luxurious bedrooms and 1 Family Suite, all en suite and with private entrances. Or30 minutes north of Durban. Safe covered parkin
Catering for holidaymakers, businessmen and conference goers alike. All suites have baths and showers, mini bar, DStv and a/c. Breakfast patio restaurant, comfortable lounge, beautiful gardens, swimming pool and Jacuzzi. Close to all amenities.
The Dash Apartments are located on Dunkirk Estate. Each apartment comprises 2 en-suite bedrooms, a fully equipped kitchen, study area and lounge with DSTV as well as wireless. All guests of the apartments have access to all the estate facilities.
This gem of the Dolphin Coast in Kwazulu Natal is nestled amongst tropical palms on the golden shores of the warm Indian Ocean. Set on a property on the beach with sea views from every room in the hotel, the hotel offers a large variety of activities.


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From GMM
No one in the paddock doubts that Mercedes is significantly ahead of the game as the 2014 season opener looms.
But when told he is an absolute favourite, works driver Lewis Hamilton clearly does not want the label to stick, furrowing his brow as he answered: "Why do you believe that?"
At the very least, the Briton admits the German squad has produced the very best new V6 engine, compared to rival suppliers Ferrari and troubled Renault.
"You have Williams, who look like they could be a competitive team, and you have Force India who could be much further ahead. Maybe Felipe Massa will take the Williams to the front!" Hamilton is quoted by F1's official website.
Niki Lauda, the Mercedes team chairman, confirms that estimation of the pecking order, with Ferrari "a little bit behind" and Renault "far away" from the pace.
Ferrari chief Stefano Domenicali also thinks the Mercedes-powered works team and its customer Williams are "better prepared" than Ferrari for Melbourne.
"I see us behind those two, but our car has a lot of development potential," the Italian is quoted by Germany's Auto Motor und Sport.
Former F1 driver Gerhard Berger, watching trackside in Bahrain, hailed the progress made over the winter by Williams.
"They have stopped the downward trend. They made the right decision to go to the Mercedes engine and with Massa and (Valtteri) Bottas they have a good mix of experience and youth, and a strong technical guy at the top with Pat Symonds. Their performance in testing is no accident," Berger insisted.
However, he thinks Williams' superiority might not last.
"In the long term I see McLaren and Ferrari more in the challenging role to Mercedes," said Berger.
But what about Red Bull, the reigning champions, and the similarly Renault-powered Lotus?
"You cannot rule out teams like that," Williams' Massa is quoted by Totalrace, "because when they solve their problems, they know how to win races.
"It's nice to think Red Bull is going to be fighting with Caterham, but forget it. They have a problem to solve and when they solve it, they will be there," said the Brazilian.
At the moment, however, it is Massa who is 'there' as a genuine podium favourite in Melbourne.
"As of now, our biggest enemy is from our own (Mercedes-powered) house," said Lauda.
Felipe Massa admitted: "I'm really happy with how the tests have been with our speed and reliability, but I see the Mercedes works team as slightly ahead of us."
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text: Tough-talking 'tecs, femme fatales, hard-bitten loners, mystery, eros, danger: With rich ingredients like this, it's hard to go wrong, and Christopher certainly doesn't disappoint in this intelligent, thoroughgoing study of film noir. Like that other uniquely American film genre, the western, film noir provides almost illimitable metaphorical and metaphysical illuminations of the national psyche (as a French critic once observed, film noir is America's stylization of itself). From 1945 to 1955 Hollywood produced more than 300 of these hard-edged, cynical, even nihilistic dramas, classic films such as Double Indemnity, Kiss Me Deadly, and Sunset Boulevard. Novelist (Veronica, 1996, etc.) and poet Christopher (though he also includes here such modern noirish films as Taxi Driver, The Usual Suspects, and the groundbreaking sci-fi noir, Blade Runner) agrees with the prevailing critical view that noir was largely a response to WW II. The old screwball comedies of the '30s just didn't seem to work after such massive death and destruction. And the atomic bomb and the Cold War meant that the world could easily and quickly be annihilated. Mechanization and urbanization had created sprawling, depersonalized cities as convoluted as mazes. In fact, Christopher identifies the labyrinth as one of the noir's key figurations. Part Borges, part Freud, it is every confusion modern life labors us with. It is also the classic noir plot: The hero (usually a man) finds himself trapped in increasingly perilous circumstances (usually involving a ``dangerous dame'') from which he can't escape. Despite a number of minor factual mistakes, Christopher's analysis of various films is shrewd and revealing. He manages to tease out a number of subtle connections and similarities among films, everything from the role of dreams to gender issues to noir's attitude toward capitalism. An encyclopedic and very readable appreciation that will probably send many readers hurrying to the video store.


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A New Year - A New Challenge
Our Program coordinators have issued a new challenge for the DCWS Guild members. The theme is 'Flower Power" We are challenged to find a flower related inspiration and create a unique item for show and tell at the last meeting in February. At our January 7th meeting we browsed books full of suggestions for: felted, knitted & beaded flowers; flower inspired bags, woven articles using colour scheme from pictures of flowers and weave structures such as rose path. What a great way to start the new year and get the creative juices flowing Can't wait to see the finished products.
Get thinking about the power of flowers!!
Kumihimo is coming!
We are excited to have Shirley Berlin come to our January 14th meeting to tell us about a Japanese style of braiding that has been around for over a thousand years. Come and join the fun and see the beauty of Kumihimo.
January is a long month and there are no shortage of things to see and do in the fibre world. Have a look at our Events & News page to see a bit of what's happening in our area.
Here are a few inspirational pictures from our first 'show & tell' of the New Year. Great stories and beautiful items.
|A Fibre Artists Tree
|A Lovely Yarn Bowl
|Isabel's Top Hat and WIP
|Beautiful Knitwear
Its going to be a fibre inspired year even some of the local merchants are on board!
January 2014 in Sidney BC


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Lamps don't only illuminate your space, they define it. Our beautiful lamps add a warm, inviting touch to any area.
Browse Collections & Ideas
Please note: Some items below are in stock and others may be ordered. E-mail us for more information about any of these items. We are glad to help you choose exactly what suits your needs!


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4th of July Massage Special !
On Staurday, July 2nd Audrey will be offering 30 minutes of massage for $35 (regularly $45).
With over 15 years of experience, Audrey specializes in Prenatal massage, Tui Na (Chinese medical massage), sports and therapeutic massage.
This is a wonderful opportunity to come in just for a massage or combine massage with acupuncture for extended benefits. Call soon as appointment times are limited and will go fast.
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Featured Product: Snow Lotus Aromatherapy
ilumina now carries Snow Lotus organic aromatherapy oils. With over 200 different aromatherapy oils and blends available (we can special order any of them), Snow Lotus offers genuine, artisan oils for home and clinic use. We have been using these oils for years in conjunction with our acupuncture treatments and after the request of our patients have made them available for retail sale. We are having a hard time keeping them on the shelf as they are high quality and very affordable.
We can help you chose a blend or you can browse the scents and pick one that you are most drawn to. Placing a few drops in a carrier oil you can apply it to the skin or purchase on of our home or car diffusers to apply them to. Some oils we currently have in stock are:
7520 E.Camelback Rd
ilumina healing clinic, based out of Scottsdale, Arizona, combines acupuncture, chinese medicine, women's health and fertility and other therapies like: Acupuncture/ Traditional Chinese Medicine - Ancient Chinese Facial Rejuvenation - Polarity Therapy/ Emotional Wellness - Arvigo Techniques of Mayan Abdominal Therapy - Women's Health & Pregnancy Bodywork - Massage Therapy - Traditional Chinese Herbs & Nutraceuticals - Wellness Boutique. We are known for our ability to treat- Pregnancy - Women's Health - Men's Heath - Sports Injuries & Pain - General Health - in particular, Women's Infertility issues.


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Luxiq Foam (Betamethasone Valerate)
Sorry, we currently do not carry this product.
Betamethasone Valerate Information
BETAMETHASONE (bay ta METH a sone) is a corticosteroid. It is used on the skin to treat itching, redness, and swelling caused by some skin conditions.
This medicine may be used for other purposes; ask your health care provider or pharmacist if you have questions.
They need to know if you have any of these conditions: -acne or rosacea -any type of active infection -diabetes -eye disease, vision problems -glaucoma or cataracts -large areas of burned or damaged skin -skin wasting or thinning -an unusual or allergic reaction to betamethasone, corticosteroids, other medicines, foods, dyes, or preservatives -pregnant or trying to get pregnant -breast-feeding
This medicine is for use on the scalp. It is for external use only. Follow the directions on the prescription label exactly. Wash your hands before and after use. Hold can upside down and release a small amount of foam onto a saucer or other cool surface. Do not put foam directly onto hands because foam will begin to melt immediately in your hands. Pick up small amounts of foam with fingers and gently massage onto scalp area until foam disappears. Repeat until entire affected scalp area is treated. Do not wash or rinse the treated area immediately after applying the foam. Do not use an airtight bandage to cover the affected area unless your doctor or health care professional tells you to. Covering the area can increase the amount that passes through the skin and increase the risk of side effects. Do not get this medicine in your eyes. If you do, rinse out with plenty of cool tap water. It is important not to use more medicine than prescribed. Do not use your medicine more often than directed. Talk to your pediatrician regarding the use of this medicine in children.
Overdosage: If you think you have taken too much of this medicine contact a poison control center or emergency room at once. NOTE: This medicine is only for you. Do not share this medicine with others.
If you miss a dose, use it as soon as you can. If it is almost time for your next dose, use only that dose. Do not use double or extra doses.
Interactions are not expected. Do not use any other skin products without telling your doctor or health care professional.
This list may not describe all possible interactions. Give your health care provider a list of all the medicines, herbs, non-prescription drugs, or dietary supplements you use. Also tell them if you smoke, drink alcohol, or use illegal drugs. Some items may interact with your medicine.
Tell your doctor or health care professional if your symptoms do not get better after two weeks. Tell your doctor or health care professional if you are exposed to anyone with measles or chickenpox, or if you develop sores or blisters that do not heal properly.
Side effects that you should report to your doctor or health care professional as soon as possible: -allergic reactions like skin rash, itching or hives, swelling of the face, lips, or tongue -burning or itching of the skin that does not go away -dark red spots on the skin -infection -lack of healing of skin condition -painful, red, pus filled blisters in hair follicles -thinning of the skin, with easy bruising Side effects that usually do not require medical attention (report to your doctor or health care professional if they continue or are bothersome): -dry skin -increased redness or scaling of the skin -mild burning, itching, or irritation of the skin
This list may not describe all possible side effects. Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088.
Keep out of the reach of children. Store at room temperature between 20 and 25 degrees C (68 and 77 degrees F). Keep away from fire or open flame. This product is flammable. Throw away any unused medicine after the expiration date.
NOTE: This sheet is a summary. It may not cover all possible information. If you have questions about this medicine, talk to your doctor, pharmacist, or health care provider.
Betamethasone Valerate Topical foam


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This is one of the findings of a study by Dr Mindi Foster, Wilfrid Laurier University, Canada that is published today, Friday 30 January 2015, in the British Journal of Social Psychology. The study was supported by the Social Sciences and Humanities Research Council of Canada.
Dr Foster explained: "We know women can be badly affected by experiences of sexism and that responding publically can be stressful and risky. This study examined whether using Twitter to respond to sexism could be done in a public way without any negative effects to their wellbeing."
A total of 93 female undergraduate students were randomly assigned to one of three conditions regarding tweeting over a three day period. All participants received information over the three days regarding topical issues around sexism in politics, the media and in universities for them to tweet about. One group was required to tweet publically, another privately and the third group did not tweet at all. They received no instructions regarding the number or the content of tweets they should undertake.
All participants completed mood questionnaires and wellbeing measures after they tweeted. Tweets were also analysed for linguistic and emotional content. Emotions identified were: anger, discontent, sarcastic, shocked, surprise and sadness. The most common combination was surprise and discontent.
"Never knew there was this much sexism in politics! It's so disturbing! Shocked disgusted".
Analysis showed that the group of women who tweeted publically displayed feelings of increased wellbeing by the third day. Neither of the other two groups showed any changes in wellbeing.
Dr Foster said: "We know that popular online campaigns such as EverydaySexism have empowered women to speak out and share their experiences. However, this study demonstrates how tweeting publically has the potential to improve women's wellbeing.
"More research is required to understand whether this form of collective action has any further health benefits."
For further information contact the British Psychological Society Press Centre, Tel: 0116 252 9500 or email: email@example.com
Date: Thursday 29 January 2015
Full paper title is 'Tweeting about sexism: The well-being benefits of a social media collective action.'
The paper will be available at this link after the publication date
About the British Journal of Social Psychology
The British Journal of Social Psychology publishes original papers in all areas of social psychology.
Visit wileyonlinelibrary.com/journal/bjso for more information.
About the British Psychological Society: The British Psychological Society is the representative body for psychology and psychologists in the UK.
The Journals of the British Psychological Society form an essential part of the Society's mission to advance and disseminate psychological knowledge. With a publishing history spanning over 100 years, our journals portfolio is at the forefront of the psychology community with international contributions and readership. For more information, please visit http://www.
About Wiley-Blackwell: Wiley-Blackwell is the international STMS publishing business of John Wiley & Sons, with strengths in every major academic and professional field and partnerships with many of the world's leading societies. Wiley-Blackwell publishes nearly 1,500 peer-reviewed journals and 1,500+ new books annually in print and online, as well as databases, major reference works and laboratory protocols. For more information, please visit http://www.
Follow BPS Journals on Twitter or BPS Journals on Facebook for the latest research
About Wilfrid Laurier University
Wilfrid Laurier University is a leading Canadian university known for academic excellence and a culture that inspires lives of leadership and purpose. Laurier has a distinct commitment to teaching, research and scholarship, combined with a strong student focus, high levels of student satisfaction and a deep sense of community. Laurier's innovative educational model purposefully integrates the academic learning experience with an experiential learning component.
The university has more than 19,000 students throughout its campuses in Waterloo and Brantford and locations in Kitchener and Toronto. The university celebrated its centennial in 2011. http://www.
Laurier specializes in arts and social sciences, business and economics, music, science, social work, education and theology. Established as the Evangelical Lutheran Seminary of Canada in 1911, the university remains the home of the affiliated Waterloo Lutheran Seminary.