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Saturday, July 19, 2014 by: J. D. Heyes
Tags: illegal immigrant, murder, kidnapping
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Dec 20, 2012
Strategy: How to Get Your MSSP In Line With Expectations
MSSPs can be an effective addition to your security portfolio, or they can be a real drag on your operations. For most companies, the reality of working with a managed security service provider is somewhere in the middle.
Any managed service provider should lift at least some cost and effort burden from IT professionals' shoulders. In a perfect world, an MSP meets all service-level requirements, follows escalation procedures to the letter and provides five nines (at least) of uptime. Of course, some of your providers will be better than others at meeting these goals. Should you cut all ties with providers that aren't even close? Perhaps, but sometimes it's hard to tell where they — and your organization as a result — stand.
Some security service providers promise the moon to get your business, then disappear after you've signed the contract. Others almost — but don't quite — meet service-level agreements. Some providers will be up front when they have dropped the ball, while others hope you don't find out, setting the IT department up for a doozy of a blindside.
There's an art to managing security service providers after the deal is done. In this report, we offer some methods for assessing your MSSP's performance in a variety of areas and provide recommendations for what to do if it's not meeting expectations — especially contractual expectations. (S6311212)
Research Report


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Home » Your Visit » Local Residents Railcard
Local Residents Railcard
If you live in the TA1, TA2, TA3, TA4, TA21, TA23 and TA24 areas you can enjoy a 25% discount on Standard Travel trains on the West Somerset Railway by purchasing a Local Residents Railcard.
The WSR Local Residents Railcard provides each cardholder with 25% off travel on the West Somerset Somerset Railway for two years.
The Local Residents Railcard costs you £10.00 per person and lasts for two years from the date of issue.
How to apply
Please download the Local Residents Railcard application form or email or call us on 01643 704996 to request a printed application form. Application forms can also be collected from all West Somerset Railway Stations (excluding Doniford Halt) and Taunton Tourist Information Centre.
Conditions of Use
Local Residents Railcards can only be used for Standard Travel tickets on the West Somerset Railway. They cannot be used for WSR Special Events (Galas, Thomas, Santa Trains etc) or for Special Services (Fish & Chips Specials, Murder Mystery etc).
The WSR Local Residents Railcard cannot be used on any buses.
Please ensure that you provide the West Somerset Railway with a full colour original passport style photograph for each person. The photograph must be:
Close to 35mm x 35mm, on proper photographic paper (home computer photographic paper is not acceptable).
Full colour only with the name of the person written on the reverse.
Showing only the face taken from the front.
You must be a Council Tax payer in the area covered by TA1, TA2, TA3, TA4, TA21, TA23 and TA24 postcodes, and must show proof of this by providing either a copy of a utility bill or Council tax bill (this can be a photocopy).
Please allow three working days for applications paid for by card and cash to be processed. Please allow seven working days for applications paid for by cheque.
Terms and Conditions of issue


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Home » Media » 90 people took part in the Wizzer Walk Sunday November 27th.
90 people took part in the Wizzer Walk Sunday November 27th.
(29/11/2011 @ 11:01:00)
The West Somerset Railway Walk , also known as the Wizzer Walk was blessed with brilliant sunshine and moderate temperatures throughout most of the day .
90 walkers took part in the ten mile sponsored walk starting from Williton and finishing at Bishops Lydeard station.
Participants enjoyed excellent hospitality at all the Stations on the route and the walkers were able to enjoy the stunning scenery of the West Somerset Railway in the late Autumn sunshine.
A number of walkers hearing of the favourable weather forecasts for Sunday took the spontaneous decision to take part in the walk and register on the day swelling the number of participants to 90!
Organisers Mike Webber and Ian Coleby were delighted with the numbers of walkers participating and how it all went to plan on the day and look forward to receiving the sponsorship money in due course.
The organisers wish to thank all those volunteers who took part during the day in the various departments to make the Wizzer Walk an outstanding success , to all the walkers participating and lastly to those sponsoring them. The deadline for receiving the sponsorship money is the at end of February 2012 and cheques should be sent payable to the WSSRT and addressed to the West Somerset Railway Walk, Bishops Lydeard Station, Bishops Lydeard, Taunton, TA4 3BX.
In summary, there was good walking and good weather on the Wizzer !


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phutatorius wrote:e0y2e3 wrote:peeker643 wrote:That'd be perfect:
"Perez to Assembled Media: 'I have two words to say- Go Fuck Yourselves'"
I honestly can't tell if you are making fun of Perez's intellect here on the two v. three words error above or if you're brain is finally starting to crash.
You need to go out right this very minute and watch Midnight Run. This very minute: I mean what else is on TV?
"I've got two words for you: shut the fuck up. "
Such an underrated movie.


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Illinois Public Media News
In-depth reporting from WILL, NPR, the Associated Press, and other sources
Contact WILL News at email@example.com
(Miraflores Presidential Press Office/AP)
April 11, 2013
Venezuela's Next Leader Faces Tough Choice On Oil Program
Page 637 of 1108 pages ‹ First < 635 636 637 638 639 > Last ›
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NPR News
Orlando Police Arrest Suspect In Officer's Death, Ending Monthlong Manhunt
2016 Was The Hottest Year Yet, Scientists Declare
Secret Service, Agents Settle Over Racial Discrimination Allegations
Former President George H. W. Bush Hospitalized For Shortness Of Breath
Obama Pardons Famous Hotelier And Baseball Star
Trump Pick To Head Interior Department Says Climate Change Is Not A Hoax
18 Million People Could Lose Insurance In First Year After Partial Obamacare Repeal
Gulf Between Richest And Poorest Is Wider Than Previously Thought, Oxfam Says
President Obama Commutes Chelsea Manning's Prison Sentence
Gambia Declares State Of Emergency As Leader Refuses To Cede Power
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A short film series examining the severe underrepresentation of African-Americans in the sciences.
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10 Tips for Saving on Holiday Travel Right Now
NEW YORK ( TheStreet) -- Nearly 60% of holiday travelers surveyed by ShopatHome.com said they were waiting to book because they are afraid they will miss out on deals, and only 11% were booking now to lock in their plans.
That 58% who were waiting are taking a bit of a gamble, while those booking now have a number of ways to save. We've put together a list of some of the best travel tips by the experts to help you put more cash into your pocket this holiday season:
1. Don't delay: Experts agree booking airfare now will help you save. "Airfare has increased substantially, and will continue to increase as we approach the busy holiday travel periods," says Omar Ghumrawi, director at PremierAwardsBookings.com. "The more one delays, the higher the risk of a combination of a substantial increase in ticket prices and/or travelers forced to sub-optimal routings to keep costs reasonable."
2. Join up: Jon Lal, frequent traveler and founder of
BeFrugal.com, says taking advantage of loyalty and membership programs is one of his No. 1 tips. "These programs helps you take advantage of points for perks," he says.
3. Look for website promo codes: Most of us know by now that many airlines now charge for booking over the phone rather than online. Lal says you should go a step further: "Always look for a promo code for a discount on your travel needs. Earn cash back for free by clicking through a cash back shopping website to the travel company like an airline or hotel you are booking with." Remember that airlines are not the only ones to offer discounts online. If you're taking a ski vacation, there could be coupons and extra savings online, says Rebecca Steffan, senior public relations manager for the Adirondack Regional Tourism Council.
4. Act your age: You may not feel like you're a "senior citizen," but some travel companies and websites give discounts to "seniors" as young as 50. If you're unsure if you can get a discount, Lal says, "It never hurts to ask."
5. Get the timing right: Know when the best booking times are, as well as the best times to fly to get a discount. "Many airlines compete with each other to have the lowest prices for their flights. Knowing when those ticket prices are the cheapest is a great way to save money," says Mathias Friess, CEO of webjet.com. "Typically, Wednesday afternoons is the best time to buy flights. Many airlines will lower their prices until they cannot any longer and then begin increasing them again." Some travel experts say booking in the early morning is a good time. "Airlines update their revenue management systems overnight and often will release limited inventory of lower-priced seats after reviewing booking patterns," says Mark Drusch, chief supplier relations officer of OneTravel.com. One thing the experts do agree on: If you fly on the holiday itself, it is typically cheaper. "Christmas Day is often the beginning of low season for some destinations, but Christmas Eve is still peak season," says Peggy Goldman, travel expert for FriendlyPlanet.com.


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Discover more about all things organic. Do you want to plant some veggies? Interested in learning more about organically grown products and produce? We with some information and ideas. Keep checking back as we are going to talk about GMOs (genetically modified organisms) in food and recommend other great producers of tasty organic foods.
Archive 2010
Ways to Farm even if you are not a Farmer
If you want to experience the benefits of chemical-free farming yourself—besides buying and enjoying the food—there are several ways you can get a farm experience without quitting your day job or selling your house and heading to the countryside.
Don't own a farm? No problem. Here's how to farm without being a farmer:
1. Start or join a crop mob. A recent New York Times article described the phenomenon of "crop mobs," in which dozens of volunteers gather on a farm for a day to perform tasks that could take an individual farmer days or weeks to complete, such as erecting a hoophouse, mulching field beds, or painting a barn. Participants include other farmers as well as people who want to help out, meet local farmers, and get some exercise. To set up such a group in your area, query local, sustainable farmers in your county about projects they need help with (and when), ask how you can help, and then find like-minded helpers and schedule your own crop mob event. If you belong to a CSA (see below) or shop at a farmer's market, start the conversation with the farmers there.
2. Become a WWOOFer. The World Wide Opportunities on Organic Farms program lists organic-farm host families from all over the world who allow people of all different backgrounds the opportunity to spend a week or even months on sustainable farms. Each host family lists the length of stay and expertise level required for volunteers, but many require a visit of just a week or two (perfect for a volunteer-vacation experience) and no immediate farming skills. The volunteers get room and board, and take home invaluable advice they can apply to their own garden—or who knows, maybe one day to a farm of their own. Experiences range from vegetable farms to organic dairy or shiitake-mushroom-growing operations.
3. Join a CSA. Community-supported agriculture involves buying a share of the season's harvest, and it's a great way to ensure a variety of healthy food during the growing season. Some CSA programs even offer meat, cheese, and eggs. But if you want a more hands-on experience, ask your CSA farmers if you can lend a hand. Some programs even let you pay a lower fee if you provide a weekend of volunteer time during the growing season, and some farmers may welcome your help on packing and distribution days. It's a great way to get your hands dirty and become friends with your local farmer. Find hundreds of CSA programs at LocalHarvest.org.
4. Grow a farm crop. Even if you only have a small patch of land, you can still grow a farm crop, and what could taste better than sweet corn grown in your own backyard? Contrary to what you're used to seeing on farms, you don't need to plant rows of the starchy vegetable. For growing sweet corn at home, opt for a square plot in lieu of rows, to maximize use of space. According to Organic Gardening magazine, you can use a Zuni Native American trick and plant the corn in hills in the square patch. For details on growing sweet corn, visit OrganicGardening.com. For other ideas, check out our story, Grow Your Own Farm on Less Than an Acre.
Nothing but Flowers
The 1989 Loma Prieta earthquake left many of San Francisco's urban freeways structurally unsound. (Back then, there were many, carving up the core of the city.) But the flipside was a boon: The teardown of broad segments of elevated road has led to the revitalization—the reinvention, really—of neighborhoods like Hayes Valley. It has also given the city chunks of unused space, including the stretch between Laguna, Octavia, Oak, and Fell Streets, where ramps to the old Central Freeway haven't led anywhere in years.
San Francisco plans to develop this lot eventually, probably with mixed housing and green space. But a clever new project has been conceived for the interim years: an urban agriculture cooperative called the Hayes Valley Farm. "The Hayes Valley Neighborhood association contacted the Mayor's Office of Economic and Workforce Development to 'activate' the lots," says Chris Burley, now the project's director. Agriculture was the idea that moved everyone. "We've all seen the power of gardens to transform a space," he says.
First, they had to transform some soil. Raising crops around an ex-expressway has meant thorough testing of the ground to ensure safe lead levels (all but one patch of the site have passed), and extensive layering of organic matter. But now they're off and planting. "[We've] potted up one hundred and fifty fruit trees which will be available for sale to homeowners around the Bay Area," Burley says. "We are also planning on growing vegetable starts in a greenhouse."
As importantly, residents have gotten the chance to work their own urban acres. Much of HVF's labor happens at "work parties," where locals—including young students—learn farming skills and something like the value of tilling with a neighbor. When Burley comments, "at this stage we are allowing things to grow organically," it's interesting to realize he's talking about the community, not the crops.
Build your own Orchard Mason Bee Habitat
We've been hearing a lot about the decline in bee populations. Orchard Mason Bees are a type of bee that rarely sting and provide a huge benefit to your garden by pollinating your vegetable garden and flower beds.
The Orchard Mason Bee does not live in a nest like other bees; it lives in wooden blocks, but does not drill holes and destroy wooden items like other bees. It uses holes that are already available. The male Orchard Mason Bee can not sting and the female rarely stings.
Be sure to be cautious of the use of insecticides around bees and especially during open bloom. Use products that are recommended, and during times that the bees will not suffer.
It is a great idea to have bee boxes in our backyards because the blue orchard mason bee will only lay eggs in pre-existing holes. She is not capable of making nesting holes herself and will potentially lay fewer eggs if she can't find adequate housing.
Bee boxes are easy to make, and having mason bees around will help your garden grow. To make your own bee box, follow these simple steps:
• Find an old or new 4x4" block of wood that has not been treated.
• Find a piece of wood that is 7 inches long and 1 inch thick. Nail this piece to the top of the bee box to protect the holes from rain water.
• Hammer a hook into the back of the bee box. Using this hook, hang up the block in an area that is south- or east-facing (exposed to morning light). The box should be about 4 feet off the ground and is most efficient if it is placed near native plants and/or fruit tree blooms.
GM Crops Kill Lady Bugs; Science Suppressed
A recent article in Nature Biotechnology (PDF) reveals data, formerly suppressed by the biotechnology industry, that demonstrate a transgenic variety of corn is fatal to ladybugs. In 2001, at the request of seed company Pioneer Hi-Bred International, university scientists conducted research on a new variety of transgenic corn containing the binary toxin Cry34Ab1/Cry35Ab1. The scientists found that nearly 100% of ladybugs fed on the corn could not survive past the eighth day of their life cycle.
Pioneer prohibited the scientists from publicizing their data and, when applying for regulatory approval for a corn variety containing the same toxin, submitted different data that made no mention of potential harm to ladybugs. Scientists are often barred from publicizing data that is unwelcome to biotechnology companies, particularly when the corporations themselves commissioned the research.
Based on claims of business confidentiality and strict contracts with researchers, companies are able to keep unwelcome data under wraps and scientists' hands tied. Companies routinely deny scientists' research requests and suppress research by threatening legal action, a practice one scientist describes as "chilling."
In February 2009, 26 corn-pest specialists anonymously submitted a statement to U.S. EPA decrying industry's prohibitive restrictions on independent research. "The risks of genetically modified crops are coming to light in spite of industry's attempts to strangle the science," observes Kathryn Gilje, executive director of Pesticide Action Network North America. Ireland recently banned GM crops in favor of developing agriculture that emphasizes proven agroecological solutions.


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- Embraceable pajamas are the softest, most luxurious in the world.
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A Change is Gonna Come (I still believe it will...)
January 21, 2008. Posted by Angelika Beener.Add new comment | Filed under: 40th anniversary, ballad, civil rights leader, deep trouble, dr king, dr martin luther, dr martin luther king, forefront, fragile time, Jazz Alive, mantra, martin luther king, martin luther king day, national holiday, presidential race, real possibilities, sam cooke, siblings, spring day, word change, world history
This year will mark the 40th anniversary of Dr. Martin Luther King's assassination. On this day - Martin Luther King Day - I reflect longer than usual on the times we're living in. I ponder on how much has changed since his being snatched away from us on that spring day in April. And I wonder what the real possibilities are for our nation to come together. There are still so many who believe that we should not even be honoring the civil rights leader and that his legacy is not worthy of a national holiday. In 2008, you would think we would have come a lot further than this. Then again, at 30 years old, I have older siblings who were alive when Dr. King and others were still fighting for the rights of Blacks to sit in the front of the bus. That always puts things into perspective for me. It's been a long time, but then again...not so much.
With the presidential race and the mantra of change in the forefront of our minds, I can say that I am still hopeful. Many are actually tired of hearing the word change, and want to hear tangible-type strategies for real problems that we are facing at this very fragile time in American and world history. I am one of those people. But if we are already tired of hearing about change, then we've got a long way to go...and so we do. Change is what it took for Dr. King to realize the dreams of so many Americans in this country. Change is what it's going to take to get us out of the deep trouble we're in as a nation four decades later. As I listen to one of my favorite singers, Bilal, sing "A Change Is Gonna Come", it is extremely haunting. Sam Cooke made this civil rights ballad in the heart of the movement, and the meaning is extremely apparent, when you look at the times. When I listen to Bilal - a singer of my generation, sing it here - I listen with a different ear. The fact that the lyrics are still so relevant...and the song is still so haunting let's me know that a CHANGE still needs to come. And I believe it will. Thank you, Dr. King.


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Thursday, November 8, 2012
White Eagle
"Eagle Time"
Brothers of the Hound
5:30 p.m.
All ages welcome
Brothers of the Hound
A new project featuring the fine musicianship of Bob Soper, Drew Norman, & Will West. Together they'll explore elements of Old-Time Folk, Roots, Bluegrass and Foot-stomping Acoustic Grooves. Positive energy with darker tones.
Brother Bob Soper will be featured on fiddle, vocals,
percussion and large djembe'. Brother
Drew Norman will be featured on banjo, slide guitar, lap steel & vocals.
Brother Will West will be featured on guitar, vocals, harmonica, kick-drum & looping station.
Each week The Brothers of the Hound will perform a wide range of originals, covers & traditional tunes. Their array of instrumentation creates a dynamic, fun groove with just enough of a "bite" to keep it interesting.
Be prepared for special guests and some fantastic surprises.
- ReverbNation:
- http://www.reverbnation.com/brothersofthehound
- Facebook:
- http://www.facebook.com/BrothersOfTheHound


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Skip to comments.Fish oil, Omega-3 causes huge increase in risk of prostate cancer
Posted on 07/16/2013 6:41:52 PM PDT by chessplayer
(AFP) US scientists said Wednesday they have confirmed a surprising 2011 study that found a higher risk of prostate cancer among men who consume omega-3 fatty acids, raising new questions about the safety of supplements.
The research in the Journal of the National Cancer Institute reported a 71 percent higher risk for dangerous high-grade prostate cancer among men who ate fatty fish or took fish-oil supplements, which are often touted for their anti-inflammatory properties.
A large European study also found the same omega-3 and prostate cancer link.
(Excerpt) Read more at insidecostarica.com ...
but no salt...no sugar..especially that evil HFCS....
This study brought to you by those who gave us global cooling, global warming, climate change, eggs are unhealthy, a fetus isn't a baby, a fetus can't feel pain, and shrimp on treadmills!
Nonsense. I'm inclined to at least be skeptical of this new finding, but certainly not with the tendentious crap you just linked to!!
Sorry - but this is just total B.S. Who FUNDED the research ? Omega 3 fatty acids from fish oils cannot be patented ... no big money for Big Pharma...
Follow the money lost to natural remedies by Big Pharma ...
If this study is correct, my instincts were correct. My own observation tells me vigorous exercise works lot better than supplements for heart health. My BP is lower, my blood sugar is lower, my arrhythmia has disappeared, my hip joint pain has disappeared, my knee pain has disappeared, my lower back pain is much improved, my weight is down to normal, without taking any omega-3 supplements or any other supplements. All I do is walk at least 3 times a week 18 holes on different golf courses. Only time I use a riding cart is when the course is very hilly, and temperature is above 77 degrees Farenheit.
So, you are inclined NOT to be skeptical of the information provided at the link?
Everyone should know what the federal government's diet recommendations are, and should do the opposite.
WAit a minute, that stuff was the greatest invention since sliced bread, right?
"its incredible the knots they have us tied in...don't eat cereal....EAT cereal instead of eggs....eat eggs...eat lots of meat and no carbs...EAT whole grains....Fish oil...Fish oil...fish oil..."
Eat whatever the hell you want because in the end we're all going to die anyway.
You would also have to compare how an increased risk of prostate cancer compares to a decreased risk of heart disease - if any. It kills about 1 in 36, although most men over 80 will have cancer cells in their prostate. So if it helps with heart disease, it may still be well worth it.
I did find this interesting:
"Race. Prostate cancer occurs about 60% more often in African American men than in white American men and when diagnosed is more likely to be advanced. However, Japanese and African males living in their native countries have a low incidence of prostate cancer. Rates for these groups increase sharply when they immigrate to the U.S."
That would seem to indicate something other than eating fish is to blame.
I found the tone and the demeanor of the linked article to be tendentious and untrustworthy. Particularly the idiocy about ICUs.
Being alive increases the risk of death. Still a 100% chance.
I doubled down on Omega 3-6-9 combo capsules upon reading this study.
>> Not so fast
That was fast! Great debunking job.
Although I'm kinda sad to see the source "Insidecostarica" brought low... I mean, that's where I go for *all* of my in-depth science information.
As a side anecdote... been eating fish for YEARS. I heart fish! Especially sushi. And especially high-omega3-fatty-fish like mackeral and salmon. My LDL cholesterol is low, my HDL is high, and yet my prostate remains the size of a grapefruit, just like it was when I was 20. :-)
this is bs, has been refuted....
Did you look at ANY of the links....????
From your link...
"The study in question proves nothing. It is looking at a data set of men that were in a vitamin E and selenium study. It is relying on measurements of fatty acids between those with prostate cancer and those without that it is essentially meaningless. For example, the study uses plasma amounts of fatty acids, which fluctuate readily with the last meal consumed. A good study would use the red blood cell level of fatty acids that are an accurate indicator of actual omega 3 consumption in the past 4-6 weeks. There is no knowledge of the dietary intake or the supplement intake of omega 3 for any participant (yet the researchers try to blame supplements).
The difference in the plasma fatty acid levels in the prostate cancer group versus the non-prostate cancer group was .2 percent, virtually nothing. Extrapolating data from such a meaningless starting point is irrelevant. As is ignoring an overwhelming body of science on the health benefits of essential fatty acids.
The actual headline of this study should be that smoking reduces the risk for prostate cancer. The clearest association found in their data was that the more a man smoked the less risk for prostate cancer he had. Wow. Does anyone believe that?"
I have been eating loads of ocean fish since my youth. I've been taking fish oil and Omega 3 - 6 for close to 40 years.
My prostate (according to a Doctor to examines them for a living) is perfect.
.....and I'm a year older than Joe Theismann.
And allow me to add that now there is conflicting info, honestly discovered or not, many new government grants (our taxes) can be applied for.
You're not supposed to gorge on the stuff. When it's added to something like Healthy Choice butter substitute or similar it is a benefit.
I guess it makes your Prostate want to swim upstream.
If the thunder don't get you, then the lightning will.
One person's "tendentiousness" is another person's path to health. :-)
Inuits from the early 1900's have had the highest fish oil consumption among humans. They have also had almost zero prostate cancer. When they immigrate to industrial societies/diets their prostate cancer approaches
that of other industrialized diets. You can click on the links that follow.
Click here to R
The assessment of increased prostate cancer risk is statistically unsound. The antioxidant effects of omega 3 and the "vascular biology" cocktail of supplements/meds to reduce inflammation of arterial walls of the heart vessels—outweigh the so called "risk" . Cold water fish eating populations, with a genetic exception of Finland, by and large have very low heart disease rate. Finland has vodka to offset the effect, and they smoke like chimneys.
It's absurd to think that Big Pharma would waste time and money publishing lies about supplements. That supplements might be linked to increased prostate cancer might be explained through other means. But what that has to do with antibiotic resistant infections is stupid and irrelevant, and as far as I'm concerned , and leads me to refuse to take it seriously.
>> This should be verifiable by examining cultures that eat a lot of oily fish.
"Japanese and mainland Chinese men have the lowest rates of prostate cancer. "
Source: http://www.upmccancercenter.com/cancer/prostate/epidemiology.cfm
So far...so good.
I'm skeptical of supplements because conventional USA heath care wisdom says if they were really good for you, they should be costing 100x as much and boosting the profits of big Pharma and padding the FDA coffers who work for big Pharma.
(sarcasm intended)
Realistically we've become a country where almost everything we see or read in the news is a potential fix, a ruse, propaganda, and a scam, and so little is objective and honest. I watched this movie at the recommendation of an internist who is as cynical as I am. I don't trust the FDA or MSM or drug companies. http://burzynskimovie.com/
Knock yourself out. But hyper emotionalism is a pothole in that path...
Eat whatever the hell you want because in the end were all going to die anyway.
So you don't care if you shorten your possible lifespan by say, 20-30 years by eating crap simply because everyone eventually dies anyway? Wow.
Doctors brought us global warming?
exercise and eat decent , none of this "Well I can eat fry ups all the time because I have a tablet for it"
walk 3 times a week??? how about all day every day
that's exercise
I do not have a dog in the prostate cancer fight, ahem. But I do find if I take a couple Omega-3s a day (I use plant-based not fish) it does help with mental clarity and focus. And it keeps my coat glossy. Maybe it's just me.
The second word in the article is "scientists"; however, they might very well be doctors as Ph.Ds are referred to as doctors.
As many men are on fish oil supplements(for the past 20 years) it would only seem logical that there would of been and explosion of prostrate cancer seen. I see no evidence of that.
Thanks for the counter article. I have been looking for a good one about the OP study.
Life is fatal.
FWIW, my doctor just took me off fish oil supplements after several years of ingesting 4000 mg daily.
I have a family history of heart problems and am on cholesterol medicine.
I will keep taking mine.
My annual CT following the growth of an aortic aneurysm found a 70-80% blocked kidney artery. My daughter (an ER trauma nurse) told me to take Krill oil. Within 2 years the artery blockage reduced first to 60%, then disappeared altogether. Color me a believer that antioxidants in the omega-3 kill free radicals that cause artery buildup.
I'm inclined to be skeptical of the notion that supplements cause prostate cancer.
They did not say it's just supplements. They said eating fish itself increases risk. And if people don't like the link I posted, google "omega-3 increases prostate cancer risk." And this isn't a new study. It confirms older studies.
This kind of stuff is irritating.
There is a 100% increase in death after birth. That's not giving birth, but being born. We're gonna die!
....HAHAHAHAHAHAHA....BAAWWWAHHHHHHHHHH Don't know much about the FDA do ya....
It ended up not being the L-tryptophan, but the impurities in some of the supplements that contained it.
So for years L-trytophan got a bad name.
I don't know enough about Omega-3's and their manufacturers, but it could be that Omega-3 is fine, it's just that it's combined with crap.
The supplement industry refuses to be regulated. Every study that has come out in the past few years basically says supplements are bogus. My guess is that well made supplements can provide benefits, but there is so much junk on the market that the average effect is either neutral or negative.
Not that the FDA is such a great organization, but if the few quality supplement manufacturers would agree to be regulated by the FDA and provide decent products at reasonable prices they might start getting good press and good test results and distance themselves from the charlatans that cry 'free market, free market' whenever anyone challenges the safety and effectiveness of their products.
Disclaimer: Opinions posted on Free Republic are those of the individual posters and do not necessarily represent the opinion of Free Republic or its management. All materials posted herein are protected by copyright law and the exemption for fair use of copyrighted works.


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It must be noted here that the Hanuman might not be worshipped on Tuesday in all regions. Some communities might be worshipping some other deity. For example, in
Mangalvar Vrat is observed by those couples who wish to have a son. Other benefits include happiness in the family. People who believe in astrology observe fast to alleviate the harmful effects associated with the planet mangal or mars.
Those who undertake the fast on Tuesdays only take a single meal. It is a whole day fast. The single meal on the day is usually any food made of wheat and jaggery. Most people observe the fast for 21 Tuesdays without a break.
People wear red colored clothes on the day and offer red flowers to Lord Hanuman.
It is believed that Lord Hanuman will help his devotees in overcoming difficulties in life especially those that arises from the activities of Mangal graha.
Monday Dedicated to Lord Shiva
Thursday Dedicated to Lord Vishnu
Friday Dedicated to Santoshi Ma
Saturday fasting to avoid the ill effects of Shani


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Cozumel Island History
Regional Food/Cooking
Riviera Maya Ruin Sites
Cedral 2014
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Mayan Ruins on Cozumel Island
get a glimpse of the ancient Mayan culture without traveling to mainland Mexico!!
Why come to the island of Cozumel and not enjoy what it has to offer with regard to Mayan history and culture?
Cozumel is home to numerous Mayan ruin sites scattered all over the island which are both excavated and non-excavated. Among these excavated or partially uncovered sites are San Gervasio, Castillo Real and El Cedral. Obviously, there are glamorous, trendy, touristy parts of Cozumel but by visiting these quaint yet important ruins sites one gets a better sense of the ancient Mayan history and culture of the island.
By understanding the long history of the indigenous inhabitants of the island one can see that there is still plenty of rich Mayan culture left here on Cozumel that needs to be preserved for the enjoyment of generations to come.
Cozumel was one of the most important ports-of-trade for the Post-Classic Putun Maya seafarers. The island was a major producer of honey and contained the most important pilgrimage destination on the Peninsula's east coast. Women from through out Mesoamerica traveled Cozumel to worship at the shrine of Ix Chel ("She of the Rainbow"), goddess of childbirth and medicine.
At least 24 archaeological sites have been discovered on the island of Cozumel which was occupied by the Maya from AD 0 forward. The island's indigenous population grew signicantly after AD 800 and reached its peak in AD 1400.
Most ruins on the island are of the "oratorio" type: small square buildings, low to the ground with short doors that led early Spaniards to believe the places were once inhabited by dwarfs (a now discredited myth).
San Gervasio
In terms of importance in the Mayan culture, Cozumel's San Gervasio Ruins are a more significant site than Tulum. Tulum was simply a coastal "watchpost" if you will where as San Gervasio contains the temple built to honor the godess Ix Chel. Visitors can experience first hand the mysteries of Mayan culture here at the largest archeological site on the island.
A strategic location from both a commercial and political point of view, San Gervasio was also a sacred place for the Maya women.
Ix Chel is the Mayan godess of fertility and rain. In ancient times, every Mayan woman was expected, at least once in her lifetime, to make the journey to Cozumel from the mainland to make offerings to Ix Chel for her family's fertility and crop sustenance. Inhabited from 200 AD to the Spanish conquest, San Gervasio was the sanctuary of the Goddess Ix Chel as well as an important commercial, political and cultural center. Engravings at the site relate to events all over the Mayan world.
Castillo Real
Area closed due to current environmental conditions
We also have our own coastal watchtowers around Cozumel that served the same purpose to the Mayan warriors as Tulum: keeping watch for approaching enemy tribes. Castillo Real is one coastal watchtower that has managed to survive hundreds of years despite the decline of the Mayan rule over the Yucatan peninsula. Castillo Real is located on the northeast shorline of Cozumel.
Due to the sand road access and recent environmental controversies, it's only possible to see this site as part of a buggy or jungle jeep tour IF AT ALL. Since all rental car contracts forbid going off-road or down sand roads on the island, the jeep tours offer the most practical and safe way to see this remote part of the island.
El Cedral
Once the hub of Maya life on Cozumel, this was the first site found by Spanish explorers in 1518, and the first mass in Mexico was reportedly celebrated here. These days, there's little evidence of its past glory. It is believed to be hundreds of years old and faint traces of the original paint and stucco are evident. El Cedral is different in shape from the typically small and low structures found on the island, suggesting it was used for major ceremonies. Nearby is a green and white cinderblock church, decorated inside with crosses shrouded in embroidered lace.
During the 1800's, El Cedral was used as a jail. Today, the area is occupied by a small farm settlement. Every May there is a fair held at this location called Festival de Cedral
Read More About Festival de Cedral
, with several days and nights filled with traditional ceremonies, dancing, music, bullfights and a cattle show.
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I just wanted to let you know that my family and I enjoyed the Cozumel Marine Turtle Observation opportunity immensely. The experience was everything wed hoped it would be and more. It was truly magical watching green and loggerhead turtles coming in from the sea, digging holes, and laying their eggs. We will never forget this experience. Thank you Martin so much for your help in arranging it for us.
R. Ashton (July 2015) ~ Bethesda, MD USA
I must admit, booking our excursion through you and not the cruise ship was unsettling but once we got to your facility all of our doubts were gone. Your park and staff were first class, professional, friendly and even the dophins looked happy. Thank you for a truly once in a life time experience. Your quick response to my e-mails was also appreciated. I can assure you I will recommend your park to anyone that tells me they are going on a cruise. Thanks again.
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Hello, I want to let you know that I visit your website all the time! I love it, so much information. I used you as a resource when I came to Cozumel for the first time about 2 years ago. Although my soon-to-be wife was there before, I needed to do some of my own homework. As for her, she and I will be getting married on June 22 at Hotel Cozumel and we are both really excited about it. I am so happy that you are able to put this website together for people like us who love Cozumel and can't be there as much as we want to be. Thanks again!
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In this course, photographer, author, and educator Derrick Story takes a deep dive into Photos for macOS Sierra, the newest version of the photo management application from Apple. Familiarize yourself with the application's new features, including Memories, object and scene recognition, and a new editing slider called Brilliance. Observe how to use the application's basic and advanced editing tools, work with video, and tap into the power of iCloud to share your images across your devices.
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Learn how to use the Dropbox cloud-storage service for photo storage and sharing. Find out how to access images on the go and back up important work.
Take your Lightroom skills to the next level. Learn how to manage, enhance, and creatively manipulate your photography with Lightroom CC.
Drowning in digital media? Learn a smart system for keeping your photos and video organized and accessible, from professional organizer Suzanna Kaye.
Learn how to use the Flickr app for iOS and Android to shoot and enhance photos, share them, and explore photos taken by other community members.
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Learn how to organize, edit, and share your photos with Photoshop Elements 13.
Learn how to manage, enhance, and share your photos with iPhoto.
Learn how Cindy Loughridge, lifestyle photographer, transitioned to photography full time with the help of friends from Flickr and Instagram.
Photographer Derrick Story shows how to back up and store your mobile photos and videos easily and automatically.
Design your own photo book in Lightroom, and then have that book printed by Blurb or exported as a PDF.
Learn how to create and publish web galleries featuring your own photography with Lightroom.
Learn to enhance, share, and even print your iPhone photos using Apple's free iPhoto software.
Learn how to create slideshows of your photographs to share with family, friends, and clients with the Slideshow module in Lightroom.
Learn how to watermark and share your photos online with Lightroom 5.
Explore Lightroom 5's features for emailing photos and sharing them on social media networks like Facebook and Flickr.
Display your photographs with the easy-to-build slideshows and web galleries in Lightroom.
Learn how to add important metadata to your images that will help you find and filter your library, process images and video, and export, email, and share photos—all from within the powerful Library module in Lightroom.
Shows how to use the Lightroom Library module to import photos into a library, work with tethered capture, and store files on multiple hard drives.
Design a stylish and professional photo book to preserve your memories.
Learn how to combine the simplicity of iPhoto with the power of Aperture and get the best of both worlds.
Learn how to create slideshows, photo books and calendars, collages, and more with the tools in Photoshop Elements 11.
Increase brand visibility and take advantage of the free features in Facebook to communicate and advertise your photography or videos.
Shows how to use social media to its full potential and leverage the unique benefits it offers photographers and filmmakers.
Learn the best techniques for sharing and printing photos using Photoshop Elements 11.
Discover how to use iPhoto to create photo books.
Covers the entire photographic workflow in Aperture, from import to enhancement to output, plus special 3.3 features like Retina display support and iPhoto integration.
Get a friendly, approachable introduction to the organizing, editing, and sharing features in Photoshop Elements 11.
Focuses on the Lightroom 4 slideshow and web gallery features, which provide a straightforward way to display images on the web, on the desktop, or projected onto a screen.
Focuses on the Print module in Lightroom 4, which can be used to create high-quality prints and proofs and design custom layouts for books and other print projects.
Takes an in-depth look at sharing your images with Lightroom 4 via prints, email, or the web.
Explores the Library module in Lightroom and shows how to use the popular image-management program's tools to organize and manage a photo library.
Shows how to use Apple Aperture to quickly and efficiently create a slideshow to impress any audience.
Demonstrates the art of iPhoneography—how to shoot, enhance, and share photos using an iPhone.
Shows how to create, publish, and sell photo books using the Blurb self-publishing service.
Shows you how to use the powerful slideshow tool FotoMagico and Adobe Photoshop to break the mold of simple sequenced images.
Shows how to develop an interactive photo gallery for a web site using HTML, CSS, and jQuery.
Master the program's interface and learn about organizing and sharing your images, cropping and straightening photos, retouching images, and more.
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Tickets Selling Fast for TSC's Fifth Annual Valentine's Gala at GPAC
A Celebration in Song with Broadway's Longest-Running Phantom, Howard McGillin
Sponsored by: Stephen and Alicia Davis, Jack and Sandra Jones, Dr. Owen and Jeannie Tabor,
and Deborah Dunklin Tipton
$175 Single Tickets Now On Sale
Only a Handful of $150-Seat Packages for 10 Remain
All to Benefit TSC's Nationally-Recognized Education Program
(Memphis, TN, December 27, 2013) -- Actor Howard McGillin, Broadway's longest-running Phantom in The Phantom of the Opera, will headline Tennessee Shakespeare Company's Fifth Annual Valentine's Gala on February 14, 2014, at Germantown Performing Arts Center.
Mr. McGillin's 50-minute show to benefit TSC's education program will feature his Broadway songbook and stories from his fabled 30-year career.
A two-time Tony and Drama Desk Award nominee for originating the role of John Jasper in The Mystery of Edwin Drood and his portrayal of Billy Crocker in the Broadway revival of Cole Porter's Anything Goes, Mr. McGillin has starred in the West End revival of Mack & Mabel, Broadway's The Kiss of the Spider Woman, The Secret Garden, Sunday in the Park with George, and as Captain Hook in the national tour of Peter Pan. Only six Platinum, Gold, and Silver seating packages (with tiered benefits) remain for 10 guests each. Please call TSC's Development Office today at 901-759-0620 for the best deal with the most benefits.
Preferred seating is available in the order in which calls are received.
Single tickets are now available by either calling the Development Office or clicking the "Purchase Tickets" button to the right.
The evening, which is expected to sell out, also includes a lavish buffet dinner, an exclusive opportunity to win a trip to Cumberland Island, Georgia, for only $25, TSC's singular live auction, and a fun new silent auction of 30 Celebrity Wine & Spirits baskets.
For more information, please call 901-759-0620 or go to www.tnshakespeare.org.
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(901) 759-0604
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P.O. Box 382143
Germantown, TN 38183-2143
Office address:
3092 Village Shops Drive
Germantown, TN 38138


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"Mistakes are part of the dues one pays for a full life. "
Sound Ideas
Acoustics experts are finding ways to make business jets quieter than ever.
Racing through the lower stratosphere at Mach 0.85, pushed along by roaring jet engines and outfitted with pumps, actuator motors and fans, the business jet is naturally noisy.
How noisy? Experts measure cabin noise in decibels of Speech Interference Level, or dB SIL. Straight from the manufacturer, with only a standard acoustics package, the typical business jet's cabin noise level is about 62 dB SIL, or roughly the equivalent of the din in a crowded restaurant. The quietest unmodified business jet today, claims Gulfstream, is its G650, whose noise level is reportedly around 45 dB SIL. The manufacturer would not confirm that figure, however, noting that the level depends on several factors, including the customer's choice of materials.
For example, fabric sidewall coverings and seat upholstery absorb noise better than leather. And veneers, glass and similar hard materials reflect rather than absorb noise. While the harder materials do not, as is often thought, amplify sound, they may well concentrate the reflected noise in certain areas.
To further complicate matters, perceived noise level varies from person to person. As we age, we lose hearing at the high-frequency end of the normal range. Younger people, on the other hand, are particularly sensitive to those frequencies. Some suggest this is one reason why infants on airplanes begin crying when the engines spool up for takeoff and the vibration produces high-frequency sounds.
Otto Pobanz, an expert on aircraft cabin acoustics, believes that no single solution exists for the problem of cabin noise. "You have to treat every source of noise differently," he says.
An aircraft's fresh-air circulation system offers a case in point. In one recently delivered BBJ, the entire system had to be pulled and revamped to achieve the target cabin noise level. Sharp turns and protruding edges inside the ductwork had to be eliminated and the fresh air exit nozzles had to be redesigned.
The aluminum or composite skin of an aircraft also poses challenges. It transmits the sound of air passing around the fuselage at low frequencies and, to reduce this noise, technicians apply sound-damping materials to the inner skin. They then add materials to absorb the remaining vibration so it doesn't pass through to the cabin.
About a dozen well-known companies provide such services. Each has developed its own damping and absorbing materials, technology and techniques.
These companies pay attention to the ability of the noise-absorption package to resist moisture. Moisture absorption is not a problem as long as the bags in which the material is encased remain sealed, according to George Tsopeis, vice president of operations at Montreal-based Zenith Jet. "This is another reason that the best people to install a cabin acoustics kit are the people who designed and built it," he says.
No less important than moisture resistance are the isolator mounts that attach the inner shell to the aircraft fuselage. They may be made of various materials, depending on the sound frequency of the vibration they are intended to dampen. The isolators must not only be "tuned" to perform in concert with the particular acoustic blanket and skin-vibration dampers, says Jeff Weisbeck, director of product management at ITT Enidine of Orchard Park, New York, they must also be formulated to adapt to changes in the shape of the cabin at different altitudes and to the dramatic alteration in temperature from the ground to the typical cruise altitude of 41,000 feet.
Many companies produce cabin noise-reduction kits and ship them to aircraft manufacturers for installation as standard equipment. Each kit is typically created for a particular airplane model.
Often, though, a buyer may ask for a noise level well below what the standard equipment delivers. This is frequently the case with large jets such as Bombardier's Challengers and Globals and the bizliners from Airbus and Boeing, all of which have cabins completed by independent centers.
Those centers outsource the noise-attenuation job to a cabin-acoustics specialist. The work may include an acoustic mapping to determine the source of the noise and the best material for reducing it. Suppliers normally build the acoustic package and ship it to be installed by the completion center. Certain suppliers, however, recommend that their own technicians be involved in the installation. And some of them insist on it.
"You can design and build a great system, but if it's improperly installed, you can lose up to 3 dB SIL in noise reduction," says Emon Halpin, founder and CEO of Flight Environments of Paso Robles, California.
While aircraft manufacturers and independent completion and refurbishment centers make an effort to produce aircraft with quiet cabins, this generally isn't a top priority for manufacturers and completion centers. But there are exceptions–among them, Comlux America, a Comlux Group completion and refurbishment center in Indianapolis that focuses on outfitting executive aircraft in the bizliner category. Daron Dryer, director of engineering, said his acoustics department considers everything from outsourcing for customized vibration damping and acoustic absorption materials to redesigning the cabin air distribution system. And the department will frequently bring in an independent acoustics analyst.
"So far, we've come in under customer expectations on every airplane we've delivered," he said. One of the most recent requirements was for a cabin dB SIL of 52, he added, "and we came in at 49. The best we've done so far is an airplane on which we were shooting for 52 dB SIL and delivered at 47.5."
Such levels are impressive, but keep in mind that a quieter cabin can involve tradeoffs and unintended consequences. For example, sound-dampening materials can add weight, which means less range. Moreover, said Dryer, "the quieter the cabin, the more privacy you give up; conversations easily overheard in a very quiet cabin might be muffled by a certain level of noise."
The Latest in Cabin Noise Reduction
Virtually every cabin-acoustics supplier is developing materials aimed at further reducing cabin noise. Here's a look at some recent and forthcoming innovations:
• ITT Enidine is testing a damping material it calls Inidamp, which it claims provides "very good low-frequency damping," especially for aircraft flooring. "You spend a good part of any flight with your feet on the floor and we feel the vibration there contributes to fatigue," says Jeff Weisbeck, director of product management at the Orchard Park, New York company.
• While ITT Enidine ponders floors, Switzerland-based Pelzer Consult is looking at windows. In 2011, the company announced what it called "closed sandwich" window-trim panel technology. Pelzer says the technology can reduce cabin noise by up to 10 decibels. The Pelzer window-surround panel consists of acoustically open outer layers that permit sound to pass and subsequently be better absorbed. In addition, a decoupled sealing film prevents airborne noise from making it through the open honeycomb from the fuselage inner wall into the interior.
• German chemicals company BASF recently had its open-celled melamine foam acoustic material (see photo on facing page) applied to reduce cabin noise in an executive version of a Russian Mi-8 helicopter, a machine not known for being even remotely quiet. "The noise level inside the helicopter dropped to 80 decibels from 85," according to Sergey Milek, CEO of acoustic systems supplier StandardPlast.
• Solvay Specialty Polymers of Alpharetta, Georgia, has introduced a foam product that it claims offers superior dimensional and thermal stability in flight and excellent acoustic insulation properties when combined with multiple materials. "We are also examining how to construct a sandwich panel that can be 'tuned' to a particular frequency," said business development manager Armin Klesing. "We are hoping for a breakthrough within the next year."
• Last spring, yacht and aircraft interiors designer Andrew Winch introduced an AgustaWestland AW189 helicopter with "whisper dish noise cancellation," a passive technology dating back to before World War II. The idea from Andrew Winch involves incorporating acoustic mirrors in opposing cabin walls, causing sound waves created by passenger conversation to be reflected and amplified in a specific space. It permits passengers to converse quietly within the amplified area without being heard by others in the same compartment, a desirable feature for anyone requiring privacy.
Kirby J. Harrison (email@example.com) is a senior editor at Aviation International News.
As an Interior Specialist I am familiar with Sound Damping. This is where attention to detail applies. It can make a difference on how it is installed. The better the installation the lower dB SIL is achieved. The end result customer satisfaction....Great article.
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In Tunis/
Actually, have just gotten back to Cairo, but wanted to share the beauty.
The Arabist is published and edited by Issandr El Amrani, a writer and analyst based in Cairo, with contributions by friends.
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- 93% Rayon, 7% Spandex. Machine wash, cold; tumble dry low. Imported.
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motherscratcher wrote:FUDU wrote:I agree with mo that it is hard not to respect Steve Perry and Journey, but it is real easy to not respect Sammy Hagar.
You know, somewhere out therenis anlist of the bestnLive albums of all time. Sitting at the top ofthat list is probably Nirvana Unplugged in NY. But not not as far down that list as you'd like to believe you would find Van Halen Right Here Right Now. With Hagar.
I'm going to cut the grass. I think I just figurednout what to listen to.
*fuck typing on an iPad. That is too many typos to correct. You can all read it.
Dude 1984 is better than anything Hagar ever did.
Yeah, you heard me.


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23 insanely easy ways to eat healthier every day.
Forget about trendy fad diets.�Weight loss boils down to a simple formula: calories in, calories out.�Your weight is impacted by all of those little conscious decisions you make every single day�salad instead of fries, water instead of soda, stairs instead of elevators. �Believe it or not, just eating an extra 100 calories a day can equate to a 10-pound weight gain over the course of a year! Below are some food swaps that will help you painlessly slash calories from your diet�no deprivation involved. Trust us, you won�t miss those extra calories! Instead of: Mayo Try: Avocado [caption id="attachment_119809" align="alignnone" width="640"] Try spreading smashed avocado on your sandwich in lieu of mayo. Photo by twopeasandtheirpod.com[/caption] A two-tablespoon serving of mayo packs 200 calories and almost 22 grams of bad-for-you saturated fat�and bear in mind that many sandwiches are often doused with twice this amount. For a creamy spread that won�t break the calorie bank, switch to avocado, which is packed with healthy fats and fiber to help you feel more satisfied. With 140 calories in a half avocado, you�ll also save yourself some calories. Instead of: Latte Try: Nonfat Latte [caption id="attachment_119810" align="alignnone" width="493"] Use nonfat milk in your latte and you'll shave off 100+ calories. Photo by Thinkstock.com[/caption] Opt for non-fat milk in your latte and you�ll save 70 calories. Instead of: Whole-Wheat Bagel Try: Whole-Wheat English Muffin [caption id="attachment_119811" align="alignnone" width="500"] English muffins have almost a third of the calories of bagels. Photo by pinkstripes.wordpress.com[/caption] Although delicious, most bagels are major calorie-and-carb traps, weighing in at 350-450 calories a pop. What�s more, they often pack in the carbohydrate equivalent of four or five regular slices of bread. Yikes, right? Switch to an English muffin, which has a third of the calories of a standard bagel. Or, try this calorie-cutting trick: cut a bagel in half and scoop out some of the flesh...you�ll save yourself 100 calories. Instead of: Spaghetti Try: Spaghetti Squash Noodles [caption id="attachment_118866" align="alignnone" width="600"] Spaghetti squash makes a delicious low-carb stand-in for traditional pasta. Photo by Spryliving.com[/caption] Spaghetti squash noodles are low-carb, low-calorie and surprisingly low-maintenance to make. For a great step-by-step tutorial on making spaghetti squash, check out this page. Trust us, you won�t miss the wheat! Instead of: Cheese Try: Nutritional Yeast [caption id="attachment_119812" align="alignnone" width="493"] Add vegan nutritional yeast to egg scrambles, mac 'n cheese, pastas and more! Photo by barefootessence.com[/caption] �Nutritional yeast� probably doesn�t sound the slightest bit appetizing, but this vegan cheese adds a delightful cheesy flavor to egg scrambles, pastas and more. Instead of: OJ Try: Orange [caption id="attachment_119813" align="alignnone" width="493"] OJ is loaded with sugar and empty calories. Eat an orange instead. Photo by Thinkstock.com[/caption] Ditch the glass of OJ and peel a whole orange instead. OJ is full of sugar and empty calories, whereas the fruit is packed with fiber and natural vitamin C. Instead of: Eggs Try: Egg whites [caption id="attachment_119814" align="alignnone" width="493"] Egg whites are low in calories and are cholesterol and fat free. Photo by tlsslim.com[/caption] There are only 17 calories in a single egg white, versus 70 calories in a whole egg. Plus, the whites lack fat and cholesterol. Make an omelet using only egg whites and you�ll come out ahead 100+ calories. Instead of: Sauteed Veggies Try: Steamed Veggies [caption id="attachment_119815" align="alignnone" width="493"] Steaming veggies is a healthier cooking method than sauteeing. Photo by Thinkstock.com[/caption] Sauteed veggies are often doused in oil or butter, transforming a previously healthy side into a grease fest. Request steamed veggies (sans butter) and you�ll save 100-200 calories. Instead of: Flavored yogurt Try: Plain Yogurt with Fruit [caption id="attachment_119816" align="alignnone" width="640"] Greek yogurt with berries and a drizzle of honey is a satisfying healthy snack. Photo by flickr.com[/caption] Flavored yogurt is loaded with sugar�almost as much as a candy bar. Upgrade your yogurt by switching to plain and top with fresh berries for some sweetness. Instead of: Salad Dressing Try: Balsamic and Oil [caption id="attachment_45614" align="alignnone" width="493"] Ditch the bottled salad dressings, and opt for simple oil and aged balsamic vinegar to help cut salt intake.[/caption] Bottled salad dressings are loaded with salt, preservatives, sugar and other weird ingredients. Instead of having your salad tossed in dressing, request oil and vinegar on the side. Good-quality olive oil is super flavorful, so chances are you�ll only need a little bit. Instead of: Vodka Tonic Try: Vodka Soda [caption id="attachment_119826" align="alignnone" width="493"] Sip on a slimmer cocktail by subbing tonic water for soda water.[/caption] Tonic water contains a shockingly high sugar content�almost 32 grams per serving! Switch to sugar-free and calorie-free soda water and you�ll save almost 120 calories. To amp up flavor, ask for a twist of lemon or lime. Instead of: Ketchup Try: Salsa [caption id="attachment_36144" align="alignnone" width="493"] Fresh salsa doesn't contain any sodium or sugar, unlike ketchup.[/caption] Ketchup is often a sneaky source of sugar and sodium, so switch to salsa for a healthier�and more flavorful�condiment. Instead of:�Pizza Crust Try: Cauliflower Crust [caption id="attachment_115209" align="alignnone" width="493"] Subbing a pizza crust for a cauliflower crust is a great way to cut back on calories and up your fiber intake. Photo by spryliving.com[/caption] Think thin! Ditch the carby crust and you�ll save over 100 calories per slice. Instead of: Cream Cheese Try: Laughing Cow [caption id="attachment_119817" align="alignnone" width="480"] Laughing Cow has the same rich consistency of cream cheese for less than half the calories. Photo by wellsphere.com[/caption] Rather than slathering fatty cream cheese on your bagel, try spreading on Laughing Cow cheese�it has a rich, creamy texture similar to cream cheese, but for only 35 calories per wedge. Instead of: Honey Mustard Try: Brown Mustard [caption id="attachment_119818" align="alignnone" width="493"] Honey mustard is a sneaky source of sugar and fat. Photo by Thinkstock.com[/caption] Honey mustard seems like a healthy condiment choice, but in reality it can pack more than 50 calories in a two-tablespoon serving. Switch to yellow or brown mustard, which is often calorie-free. Instead of: Sour Cream Try: Greek Yogurt [caption id="attachment_119819" align="alignnone" width="493"] Try topping your baked potato with a dollop of Greek yogurt rather than cream cheese.[/caption] Swap sour cream for plain Greek yogurt in recipes. Greek yogurt is high in protein and low in fat, making it a healthier alternative to sour cream, which contains high levels of saturated fat. Instead of: Crunchy Shrimp Roll Try: Tuna Roll [caption id="attachment_119820" align="alignnone" width="640"] Many sushi varieties seem healthy, but are loaded with high-cal fillings like cream cheese, battered fish and mayo-based sauces.[/caption] Think sushi is always a healthy choice? Think again. Be leery of sushi options with "crunchy" in the name�this is basically a euphemism for breaded and deep-fried. Makeover your maki by switching to an omega-3 rich fresh tuna roll, which clocks in at a modest 186 calories per 6-piece serving. Instead of: Butter Try: Olive or Coconut Oil [caption id="attachment_119822" align="alignnone" width="493"] Thinkstock.com[/caption] A pat of butter is full of artery-clogging saturated fats. Instead, cook foods in heart-healthy olive oil or Paleo-friendly coconut oil . Instead of: Creamy Soup Try: Broth-Based Soup [caption id="attachment_34076" align="alignnone" width="493"] This yummy Italian vegetable soup is loaded with fresh veggies. Photo by spryliving.com[/caption] Creamy soups may be tasty, but all that flavor comes from heavy cream, cheese, flour and other fattening ingredients. For a slimmer starter, pick a broth-based veggie or bean soup--it has a fraction of the calories and tons of fiber to fill you up. Instead of: White Bread Try: Whole-Wheat Bread [caption id="attachment_118729" align="alignnone" width="736"] Whole-grain bread contains more fiber than white bread. Just be sure that your loaf is made with 100% whole grains (look out for terms like "enriched flour" on the ingredient label).[/caption] Bread made with whole-wheat flour is higher in healthful dietary fiber than its white counterparts. In numerous research studies, higher whole-grain consumption was linked to a lower waist circumference. Instead of: Ice Cream Try: Frozen Banana [caption id="attachment_119824" align="alignnone" width="575"] Freezing a banana and dipping it in chocolate, peanut butter, nuts or granola is a delicious alternative to sugary frozen treats. Photo by wellandgoodnyc.com[/caption] The next time you have a hankering for ice cream, try blending a frozen banana in a food processor--the resulting concoction is a rich, creamy frozen treat that's similar to ice cream. Instead of: Pretzels Try: Popcorn [caption id="attachment_45489" align="alignnone" width="534"] Popcorn is a fiber-rich whole grain. spryliving.com[/caption] As far as snacks go, popcorn is relatively healthy. Unlike pretzels, are essentially devoid of nutritional value, popcorn is a high-fiber whole grain. Beware of the movie theater kind, though�it's doused in butter and salt. Instead of: Granola Try: Raw oats [caption id="attachment_119825" align="alignnone" width="493"] Use raw oats in your yogurt parfait instead of granola. Photo by healthytippingpoint.com[/caption] Granola gets pegged as a health food, but that couldn't be farther from the truth. Many granola varieties are significant sources of sugar, calories and fat. Instead, try mixing your yogurt parfait with raw oats. This article originally appeared as on Spry Living