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Nearly two decades ago, the U.S. Department of Agriculture (USDA) created a powerful icon: the Food Guide Pyramid. This simple illustration conveyed in a flash what the USDA said were the elements of a healthy diet. The Pyramid was taught in schools, appeared in countless media articles and brochures, and was plastered on cereal boxes and food labels.
Tragically, the information embodied in this pyramid didn't point the way to healthy eating. Why not? Its blueprint was based on shaky scientific evidence, and it barely changed over the years to reflect major advances in our understanding of the connection between diet and health.
The USDA retired the Food Guide Pyramid in 2005 and replaced it with MyPyramid—basically the old Pyramid turned on its side, sans any explanatory text. Critics lambasted the symbol from the get-go for being vague and confusing. So in June 2011, with great fanfare, the USDA replaced its much-maligned MyPyramid with a new simpler food icon, the fruit-and-vegetable rich MyPlate.
The good news is that these changes have dismantled and buried the original, flawed Food Guide Pyramid and its underwhelming MyPyramid successor. The bad news is that the new MyPlate icon, while an improvement over the Food Guide Pyramid and MyPyramid, still falls short on giving people the nutrition advice they need to choose the healthiest diets.
As an alternative to the USDA's nutrition advice, faculty members at the Harvard School of Public Health built the Healthy Eating Pyramid. It resembles the USDA's old pyramids in shape only. The Healthy Eating Pyramid takes into consideration, and puts into perspective, the wealth of research conducted during the last 20 years that has reshaped the definition of healthy eating.
Now it's time to translate that research to your dinner plate: the Healthy Eating Plate. Just as the Healthy Eating Pyramid rectifies the mistakes of the USDA's food pyramids, the Healthy Eating Plate fixes the flaws in USDA's MyPlate. Both the Healthy Eating Pyramid and the Healthy Eating Plate are based on the latest science about how our food, drink, and activity choices affect our health.
Building MyPyramid and MyPlate
In the children's book Who Built the Pyramid?, (1) different people take credit for building the once-grand Egyptian pyramid of Senwosret. King Senwosret, of course, claims the honor. But so does his architect, the quarry master, the stonecutters, slaves, and the boys who carried water to the workers.
The USDA's pyramids and MyPlate also had many builders. Some are obvious—USDA scientists, nutrition experts, staff members, and consultants. Others aren't. Intense lobbying efforts from a variety of food industries also helped shape the pyramid and the plate.
In theory, the USDA's food icons should reflect the nutrition advice assembled in the Dietary Guidelines for Americans. According to the USDA, the guidelines "provide authoritative advice for people two years and older about how good dietary habits can promote health and reduce risk for major chronic diseases."
This document, which by law must be considered for revision every five years, aims to offer sound nutrition advice that corresponds to the latest scientific research. The government seeks advice from a scientific panel, one that must include nutrition experts who are leaders in pediatrics, obesity, cardiovascular disease, and public health. Selecting the panelists is no easy task, and is subject to intense lobbying from organizations such as the National Dairy Council, the United Fresh Fruit and Vegetable Association, the Soft Drink Association, the American Meat Institute, the National Cattlemen's Beef Association, the Salt Institute, and the Wheat Foods Council. (2)
The scientific panel generates a report of 400 or so pages of dense nutrition-speak. The USDA and US Department of Health and Human Services use this report to prepare the 100-page Dietary Guidelines for Americans. The process, however, is less than transparent. And the folks who actually write the final guidelines don't always hew to the scientific panel's recommendations.
The hefty Dietary Guidelines for Americans document is translated into a reader-friendly brochure aimed at helping the average person choose a balanced and healthy diet. Of far greater importance, the Dietary Guidelines for Americans set the standards for all federal nutrition programs, including the school lunch program, and help determine what food products Americans buy. In other words, the guidelines influence how billions of dollars are spent each year. So even minor changes can hurt or help a food industry and can also have a substantial impact on the health of Americans.
Dietary Guidelines in the 21st Century: Progress, Not Perfection
The Dietary Guidelines for Americans evolve with each new version. The Dietary Guidelines for Americans 2010 continues this trend of routine updates. (3) It also continues to reflect the tense interplay of science and the powerful food industry.
Several of the recommendations in the current version represent important steps in the right direction:
- Move to a plant-based diet. The guidelines emphasize eating more foods from plants, such as vegetables and beans, whole grains, and nuts.
- Choose fish twice a week. They encourage Americans to eat more seafood in place of red meat or poultry, acknowledging its special benefits for the heart.
- Not all proteins are equally healthy. They recognize that some protein-rich foods, such as meat, poultry, and eggs, are higher in so-called "solid fats"—the saturated and trans fats that Americans need to cut back on—and recommend replacing them with fish and nuts, or choosing leaner forms of protein.
Other recommendations do not go far enough to reflect the latest nutrition science—or bury key messages:
- Too lax on refined grains. The guidelines say that it's okay to eat up to half of our bread, cereal, rice, pasta, and other grain foods in their fiber- and nutrient-depleted, refined forms. That's unfortunate, because in the body, refined grains like white bread and white rice act just like sugar. Over time, eating too much of these refined grain foods can make it harder to control weight, and can raise the risk of heart disease and diabetes.
- Too lenient on red meat and processed meat. High intakes of red meat, such as beef, pork, and lamb, are associated with a higher risk of heart disease, diabetes, and colon cancer. (4–6) Yet nowhere in the guidelines does it say to limit red meat. The guidelines also don't give adequate warning about the hazards of processed meats, such as bacon and hot dogs, which are even more strongly linked to heart disease and diabetes.
- Too much dairy. The guidelines' recommendation to increase the intake of low-fat milk and dairy products seems to reflect the interests of the powerful dairy industry more so than the latest science. There is little, if any, evidence that eating dairy prevents osteoporosis or fractures, and there is considerable evidence that high dairy product consumption is associated with increased risk of fatal prostate and maybe ovarian cancers. (Read more about calcium, milk and health.)
The Problems with MyPyramid and MyPlate
Distilling nutrition advice into a pyramid has its merits: The shape immediately suggests that some foods are good and should be eaten often, and that others aren't so good and should be eaten only occasionally. The layers represent major food groups that contribute to the total diet. MyPyramid tried to do this in an abstract way, without any text or food images on it, and failed. And it forced people to go to a Web site to learn what they should eat. (Read more about the problems with MyPyramid and its predecessor, the original Food Guide Pyramid.)
The MyPlate icon is an improvement over MyPyramid: It shows a circle divided into four brightly-colored wedges, each labeled with the name of a food group. Vegetables (green) and fruits (red) take up half the plate. Proteins (purple) and grains (brown) each get one quarter of the plate. Just off to the side is a smaller blue circle for dairy products, looking a bit like a glass of milk or a cup of yogurt. A fork and placemat complete the place setting.
The MyPlate icon nudges Americans to put more produce on their plates, but it still falls short on giving people all the nutrition advice they need to choose the healthiest diets. And as a shorthand version of the US government's nutrition advice, MyPlate suffers from the Dietary Guidelines for Americans 2010's shortcomings, as well.
MyPlate does not show that whole grains are a better choice than refined grains, for example, or that beans, nuts, fish, and chicken are healthier choices than red meat. Healthy fats—key to heart health and to lowering the risk of diabetes—do not appear at all on the plate or the table. Yet dairy is given a prominent place right next to the plate, despite evidence that high intakes of dairy products do not reduce the risk of osteoporosis and may increase the risk of some chronic diseases. Perhaps the greatest problem is that MyPlate is silent on the large portion of the US diet that's junk: sugary drinks, sweets, salty processed foods, refined grains, and the like.
Building a Better Pyramid and Plate
If the only goal of the USDA's food icons is to give us the best possible advice for healthy eating, then they should be grounded in the evidence and be independent of commercial interests.
Instead of waiting for this to happen, nutrition experts from the Harvard School of Public Health created the Healthy Eating Pyramid, and updated it in 2008. And in September 2011, working with colleagues at Harvard Health Publications, they created the Healthy Eating Plate.
The Healthy Eating Pyramid and the Healthy Eating Plate are based on the best available scientific evidence about the links between diet and health. They fix fundamental flaws in the USDA food pyramids and plate and offer sound information to help people make better choices about what to eat. (View a large PDF image of the Healthy Eating Pyramid, in a separate window; view a large PDF image of the Healthy Eating Plate, in a separate window.)
The Healthy Eating Pyramid
The Healthy Eating Pyramid sits on a foundation of daily exercise and weight control. Why? These two related elements strongly influence your chances of staying healthy. They also affect what you eat and how your food affects you.
Exercise and weight control are also linked through the simple rule of energy balance: Weight change = calories in – calories out. If you burn as many calories as you take in each day, there's nothing left over for storage in fat cells, and weight remains the same. Eat more than you burn, though, and you end up adding fat and pounds. Regular exercise can help you control your weight, and it is a key part of any weight-loss effort.
The other bricks of the Healthy Eating Pyramid include the following:
Whole Grains
The body uses carbohydrates mainly for energy, and it can get them from many sources—some healthful (beans, vegetables, fruit, whole grains), and some not (sugary sodas and other drinks, sweets). The best grain sources of carbohydrates are whole grains such as oatmeal, whole wheat bread, and brown rice. They deliver the outer (bran) and inner (germ) layers along with energy-rich starch. The body can't digest whole grains as quickly as it can highly processed carbohydrates such as white flour. This keeps blood sugar and insulin levels from rising, then falling, too quickly. Better control of blood sugar and insulin can keep hunger at bay and prevent the development of type 2 diabetes and heart disease.
Healthy Fats and Oils
Surprised that the Healthy Eating Pyramid puts some fats near the base, indicating they are okay to eat? Although this recommendation seems to go against conventional wisdom, it's exactly in line with the evidence and with common eating habits. The average American gets one-third or more of his or her daily calories from fats, so placing them near the foundation of the pyramid makes sense. Note, though, that it specifically mentions healthy fats and oils, not all types of fat. Good sources of healthy unsaturated fats include olive, canola, soy, corn, sunflower, peanut, and other vegetable oils; trans fat–free margarines; nuts, seeds, and avocados; and fatty fish such as salmon. These healthy fats not only improve cholesterol levels (when eaten in place of highly processed carbohydrates), but the fats in fish can also protect the heart from sudden and potentially deadly rhythm problems.
Vegetables and Fruits
A diet rich in vegetables and fruits has bountiful benefits. Among them: It can decrease the chances of having a heart attack or stroke; possibly protect against some types of cancers; lower blood pressure; help you avoid the painful intestinal ailment called diverticulitis; guard against cataract and macular degeneration, the major causes of vision loss among people over age 65; and add variety to your diet and wake up your palate. On the Healthy Eating Pyramid, potatoes don't count as a vegetable, since they are chock full of rapidly digested starch, and they have the same effect on blood sugar as refined grains and sweets. That's why potatoes are in the "Use Sparingly" tip.
Nuts, Seeds, Beans, and Tofu
These plant foods are excellent sources of protein, fiber, vitamins, and minerals. Beans include black beans, navy beans, garbanzos, lentils, and other beans that are usually sold dried. Many kinds of nuts contain healthy fats, and packages of some varieties (almonds, walnuts, pecans, peanuts, hazelnuts, and pistachios) can carry a label saying they're good for your heart. Eating nuts and beans in place of red meat or processed meat can lower the risk of heart disease and diabetes.
Fish, Poultry, and Eggs
These foods are also important sources of protein. A wealth of research suggests that eating fish can reduce the risk of heart disease, since fish is rich in heart-healthy omega-3 fats. Chicken and turkey are also good sources of protein and can be low in saturated fat. Eggs, which have long been demonized because they contain fairly high levels of cholesterol, aren't as bad as they've been cracked up to be. In fact, an egg is a much better breakfast than a doughnut cooked in an oil rich in trans fats or a bagel made from refined flour. People with diabetes or heart disease should limit their egg yolk consumption to no more than three a week; they can try egg whites, instead, which are very high in protein and are a fine substitute for whole eggs in omelets and baking.
Dairy (1 to 2 Servings Per Day) or Vitamin D/Calcium Supplements
Building bone and keeping it strong takes calcium, vitamin D, exercise, and a whole lot more. So why does the Healthy Eating Pyramid recommend limiting dairy products, which have traditionally been Americans' main source of calcium and vitamin D? Because most people need more vitamin D than they can get from drinking three glasses of milk—and they need less calcium than three glasses of milk provide. Though there are some health benefits from modest dairy intake, high dairy intakes are associated with increased risk of fatal prostate and maybe ovarian cancers. There are other healthier ways to get calcium than from milk and cheese, which can contain a lot of saturated fat; cheese is also high in sodium. If you enjoy dairy foods, stick to one to two servings a day; you may also need to take a multivitamin or vitamin D supplement to get enough vitamin D. If you don't like dairy products, taking a vitamin D and calcium supplement (or taking the right multivitamin) offers an easy and inexpensive way to meet your needs for these micronutrients.
Use Sparingly: Red Meat, Processed Meat, and Butter
These foods sit at the top of the Healthy Eating Pyramid because they contain lots of saturated fat. Processed meats, such as bacon, hot dogs, and deli meats are also very high in added sodium. Eating a lot of red meat and processed meat has been linked to increased risk of heart disease, diabetes, and colon cancer. So it's best to avoid processed meat, and to limit red meat to no more than twice a week. Switching to fish, chicken, nuts, or beans in place of red meat and processed meat can improve cholesterol levels and can lower the risk of heart disease and diabetes. So can switching from butter to olive oil. And eating fish has other benefits for the heart.
Use Sparingly: Refined Grains—White Bread, Rice, and Pasta; Potatoes; Sugary Drinks and Sweets; Salt
Why are these all-American staples at the top, rather than the bottom, of the Healthy Eating Pyramid? White bread, white rice, white pasta, other refined grains, potatoes, sugary drinks, and sweets can cause fast and furious increases in blood sugar that can lead to weight gain, diabetes, heart disease, and other chronic disorders. Whole grains cause slower, steadier increases in blood sugar that don't overwhelm the body's ability to handle carbohydrates.
The salt shaker should be used sparingly, based on extensive research linking high-sodium diets to increased risk of heart attack and stroke. Since most of the sodium in our diets comes from processed foods, such as cheese, breads, deli meats, spaghetti with sauce, and food prepared away from home, make sure to compare food labels and choose foods with the lowest sodium values.
Multivitamin with Extra Vitamin D (for Most People)
A daily multivitamin, multimineral supplement offers a kind of nutritional backup, especially when it includes some extra vitamin D. While a multivitamin can't in any way replace healthy eating, or make up for unhealthy eating, it can fill in the nutrient holes that may sometimes affect even the most careful eaters. You don't need an expensive name-brand or designer vitamin. Look for a multivitamin that meets the requirements of the USP (U.S. Pharmacopeia), an organization that sets standards for drugs and supplements. A standard, store-brand, RDA-level one is fine for most nutrients—except vitamin D. In addition to its bone-health benefits, there's growing evidence that getting some extra vitamin D can help lower the risk of colon and breast cancer. Aim for getting at least 800 to 1,000 IU (international units) of vitamin D per day; multiple vitamins are now available with this amount. (Many people, especially those who spend the winter in the northern U.S. or have darker skin, will need extra vitamin D, often a total of 2,000 IU per day or more, to bring their blood levels up to an adequate range. If you fall into one of these groups, which would include most of the U.S. population, taking 2,000 IU is reasonable and well within the safe range. As always, it's a good idea to discuss use of supplements with your doctor, and he or she may want to order a vitamin D blood test.)
Optional: Alcohol in Moderation (Not for Everyone)
Scores of studies suggest that having an alcoholic drink a day lowers the risk of heart disease. Moderation is clearly important, since alcohol has risks as well as benefits. For men, a good balance point is one to two drinks a day; in general, however, the risks of drinking, even in moderation, exceed benefits until middle age. For women, it's at most one drink a day; women should avoid alcohol during pregnancy.
Focus on Food Quality
You'll notice that the Healthy Eating Pyramid does not give specific advice about the numbers of cups or ounces to have each day of specific foods. That's because it's not meant to be a rigid road map, and the amounts can vary depending on your body size and physical activity. It's a simple, general, flexible guide to how you should eat when you eat.
To follow the Healthy Eating Pyramid, there's just one basic guideline to remember: A healthy diet includes more foods from the base of the pyramid than from the higher levels of the pyramid. Within this guideline, however, there's plenty of flexibility for different styles of eating and different food choices. A vegetarian can follow the Healthy Eating Pyramid by emphasizing nuts, beans, and other plant sources of protein, and choosing non-dairy sources of calcium and vitamin D; someone who eats animal products can choose fish or chicken for protein, with occasional red meat.
Choosing a variety of fresh, whole foods from all the food groups below the "Use Sparingly" category in the Healthy Eating Pyramid will ensure that you get the nutrients you need. It will also dramatically lower your salt intake, since most of the salt in the U.S. diet lurks in processed food—canned soups, frozen dinners, deli meats, snack chips, and the like.
Perhaps the only foods that are truly off-limits are foods that contain trans fat from partially hydrogenated oils. Luckily, in the U.S. and Canada, trans fats must be listed on nutrition labels. More and more food manufacturers, restaurants, and even entire communities are going trans fat–free, making it easier to avoid this health-damaging type of fat.
The Healthy Eating Plate
When it's time for dinner, most of us eat off of a plate. So think of the Healthy Eating Plate as a blueprint for a typical meal, for yourself and your family. It's similar in concept to MyPlate, with colorful quadrants reserved for vegetables (green), fruits (red), protein (orange), and grains (brown). But unlike MyPlate, it offers important messages about diet quality, not just quantity:
- Fill half of your plate with vegetables and fruits. The more color, and the more variety, the better. Most Americans don't get enough vegetables, especially the dark green and red-orange types, or fruits. On the Healthy Eating Plate, just like the Healthy Eating Pyramid, potatoes and French fries don't count as vegetables.
- Save a quarter of your plate for whole grains—not just any grains: MyPlate tells you to reserve a quarter of your plate for grains. But grains are not essential for good health. What's essential is to make any grains you eat whole grains, since these have a gentler effect on blood sugar and insulin than refined grains. Whole grains include whole wheat, brown rice, oats, barley, and the like, as well as foods made with them, such as whole wheat pasta. The less processed the whole grains, the better: Finely ground grain is more rapidly digested, and in turn, has a greater impact on blood sugar than more coarsely ground or intact grains. So choose steel cut oats instead of instant, sugared oats or choose whole wheatberries instead of whole wheat bread.
- Pick a healthy source of protein to fill one quarter of your plate: On MyPlate, the "protein" quadrant of the plate could be filled with a hamburger or hot dog. The Healthy Eating Plate, in contrast, acknowledges that some protein sources (fish, chicken, beans, nuts) are healthier than others (red meat and processed meat).
- Enjoy healthy fats. The glass bottle near the Healthy Eating Plate is a reminder to use healthy oils, like olive and canola, in cooking, on salad, and at the table. Limit butter, and avoid unhealthy trans fats. Though the Dietary Guidelines for Americans 2010 acknowledges that Americans need to consume more plant oils, these healthy oils are nowhere to be found on MyPlate.
- Drink water, coffee or tea. On the Healthy Eating Plate, complete your meal with a glass of water, or if you like, a cup of tea or coffee (which also are low calorie and have health benefits)—not the glass of milk that MyPlate recommends. (Questions about caffeine and kids? Read more.) Limit milk and dairy products to one to two servings per day and limit juice to a small glass per day. Skip the sugary drinks.
- Stay active. The figure scampering across the bottom of the Healthy Eating Plate's placemat is a reminder that staying active is half of the secret to weight control. The other half is eating a healthy diet with modest portions that meet your calorie needs. Since two out of three U.S. adults and one in three children are overweight or obese, one thing is clear: Many of us have been choosing plates that are too large.
Using the Healthy Eating Pyramid and the Healthy Eating Plate
The Healthy Eating Pyramid and the Healthy Eating Plate complement each other. Both emphasize foods that promote good health. And both encourage people to limit or avoid foods and drinks that are harmful, or that provide lots of calories but have little nutritional value.
Think of the Healthy Eating Pyramid as your grocery list: Vegetables, fruits, whole grains, healthy oils, and healthy proteins like nuts, beans, fish, and chicken should make it into your shopping cart every week. Add a little yogurt or milk if you like. Skip the soda and snack food aisle, the deli counter, and the steaks and chops at the butcher counter.
Let the Healthy Eating Plate be your guide to planning a healthy, balanced meal and serving it on a dinner plate—or packing it in a lunch box. Put a copy on the refrigerator at home or at work, to give you a visual guide to portioning out a healthy plate, and a reminder to pump up the produce.
The Healthy Eating Pyramid also addresses other aspects of a healthy lifestyle—exercise, weight control, vitamin D and multivitamin supplements, and moderation in alcohol for people who drink—so it's a useful tool for health professionals and health educators.
Other Alternatives to MyPlate
The Healthy Eating Pyramid and the companion Healthy Eating Plate summarize the best dietary information available today. They aren't set in stone, though, because nutrition researchers will undoubtedly turn up new information in the years ahead. The Healthy Eating Pyramid and the Healthy Eating Plate will change to reflect important new evidence.
The Healthy Eating Pyramid and the Healthy Eating Plate aren't the only alternatives to the USDA's MyPlate. The Asian, Latin, Mediterranean, and vegetarian pyramids promoted by Oldways Preservation and Exchange Trust are also good, evidence-based guides for healthy eating. The Healthy Eating Pyramid and the Healthy Eating Plate take advantage of even more extensive research and offer a broader guide that is not based on a specific culture. The original Healthy Eating Pyramid is described in greater detail in Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating, by Walter C. Willett, M.D. (the Fredrick John Stare Professor of Epidemiology and Nutrition in the Departments of Nutrition and Epidemiology at Harvard School of Public Health) with Patrick J. Skerrett (published by Simon & Schuster, 2001, and Free Press, 2005).
Evidence that Following the Healthy Eating Pyramid and Healthy Eating Plate Lowers Disease Risk
What's the payoff for following the Healthy Eating Pyramid and Healthy Eating Plate? A lower risk of heart disease and premature death, according to research done at Harvard School of Public Health and elsewhere. (7–9)
Back in the 1990s, the USDA's Center for Nutrition Policy and Promotion created the Healthy Eating Index "to measure how well American diets conform to recommended healthy eating patterns." (10) A score of 100 meant following the federal recommendations (including those of the original USDA Food Guide Pyramid) to the letter while a score of 0 meant totally ignoring them.
To see how well the principles embodied in the Healthy Eating Pyramid stacked up against the government's advice, Harvard School of Public Health researchers created an Alternate Healthy Eating Index with a scoring system similar to the USDA's index. They then compared the two indexes, using information about daily diets collected from more than 100,000 female nurses and male health professionals taking part in two long-term studies.
Men who scored highest on the USDA's original Healthy Eating Index (meaning their diets most closely followed federal recommendations) reduced their overall risk of developing heart disease, cancer, or other chronic disease by 11 percent over 8 to 12 years of follow-up compared to those who scored lowest. Women who most closely followed the government's recommendations were only 3 percent less likely to have developed a chronic disease. (6) In comparison, scores on the Alternate Healthy Eating Index created at the Harvard School of Public Health did appear to correlate more closely with better health in both sexes. Men with high scores (those whose diets most closely followed the Healthy Eating Pyramid guidelines) were 20 percent less likely to have developed a major chronic disease than those with low scores. Women with high scores lowered their overall risk by 11 percent. Men whose diets most closely followed the Healthy Eating Pyramid lowered their risk of cardiovascular disease by almost 40 percent; women with high scores lowered their risk by almost 30 percent.
Two recent studies offer further evidence of the disease prevention benefits that accrue from following a diet similar to the Healthy Eating Pyramid: A study that tracked 7,319 British civil servants for 18 years found that men and women with the highest scores on the Alternate Healthy Eating Index had a 25 percent lower risk of dying from any cause, and a 42 percent lower risk of dying from heart disease, than people with the lowest scores. (7) Another observational study in 93,676 post-menopausal women found that following a Healthy Eating Pyramid–style diet (as measured by adherence to the Alternative Healthy Eating Index) was superior to following a low-fat diet at lowering cardiovascular disease and heart failure risk. (8)
1. Hooper M, Heighway-Bury R. Who Built the Pyramid? Cambridge, Mass.: Candlewick Press, 2001.
2. Abboud L. Expect a food fight as U.S. sets to revise diet guidelines. Wall Street Journal: August 8, 2003, B1
3. U.S. Department of Agriculture, U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government Printing Office, December 2010. Accessed September 7, 2011.
4. Bernstein AM, Sun Q, Hu FB, Stampfer MJ, Manson JE, Willett WC. Major dietary protein sources and risk of coronary heart disease in women. Circulation. 2010;122:876–83.
5. Pan A, Sun Q, Bernstein AM, et al. Red meat consumption and risk of type 2 diabetes: 3 cohorts of U.S. adults and an updated meta-analysis. Am J Clin Nutr. 2011 Aug 10. [Epub ahead of print]
6. World Cancer Research Fund, American Institute for Cancer Research. Continuous Update Project Report Summary. Food, Nutrition, Physical Activity, and the Prevention of Colorectal Cancer. 2011.
7. McCullough ML, Feskanich D, Stampfer MJ, et al. Diet quality and major chronic disease risk in men and women: moving toward improved dietary guidance. Am J Clin Nutr. 2002;76:1261–71.
8. Akbaraly TN, Ferrie JE, Berr C, et al. Alternative Healthy Eating Index and mortality over 18 y of follow-up: results from the Whitehall II cohort. Am J Clin Nutr. 2011;94:247–53.
9. Belin RJ, Greenland P, Allison M, et al. Diet quality and the risk of cardiovascular disease: the Women's Health Initiative (WHI). Am J Clin Nutr. 2011;94:49–57.
10. U.S. Department of Agriculture, Center for Nutrition Policy and Promotion. The Healthy Eating Index (PDF). 1995. Accessed on September 7, 2011.
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The aim of the GreatProvenDiet is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any particular products.


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|Sudden Death
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|Series :
|The Search for Spock
|Rating :
|Disc No :
|Episode :
|First Aired :
|1 Jan 1984
|Stardate :
|Director :
|Leonard Nimoy
|Year :
|Writers :
|Harve Bennett
|Season :
|Guest Cast :
|Stunts :
|Kruge is angry when he blows up the Grissom, declaring "I wanted prisoners!" He later captures the resurrected Spock, David Marcus, and Saavik on the planet. Yet at the end of the Saavik's Kobyashi Maru test, Kirk declared that "The Klingons don't take prisoners." Um, seems like they do.
At the beginning of the film Scotty is ordered to report to Excelsior as "Captain of Engineering", and he does wear the rank pin of a Captain. But for the self-destruct he identifies himself as Commander Montgomery Scott, not Captain.
On that same topic, doesn't it seem a little odd that a person with a Captain's rank would serve as an engineer? We've never seen a Captain in any other role than ship command that I know of, nor ever heard of the phrase "Captain of engineering" again. I'd rather expect Scotty to get a ship of his own if he became a Captain.
After being reunited with his katra Spock remembers things that happened on the Enterprise as he died, such as his asking him asking "The ship? Out of danger?" of Kirk. However, since these things happened after he had transferred his katra to McCoy, the resurrected Spock should have no memory of them. We can excuse the "I have been..." line, since he also said that earlier in the mission.
When David confesses to using protomatter in Genesis, Saavik asks him "How many have paid the price for your impatience? How many have died?" Um, well, isn't the answer to that "none"? I mean, using protomatter didn't cause anybody to die - Khan killed the people on Regula for revenge and as a power grab, which was nothing to do with David using protomatter. And the people killed in this film are killed by Kruge, again nothing to do with David using protomatter. In fact, since the Genesis effect did regenerate Captain Spock, then the answer to Saavik's question is "minus one", since there is now somebody alive who would otherwise be dead, because of David.
When Saavik is sleeping on Genesis, she is woken up by an explosion of steam from the ground which knocks a tree over. Only, if you look close there's a Klingon in the tree! No explanation is ever given for this, he appears to simply vanish a moment later. What's up with that?
|Great Moment :
|The theft of the Enterprise. I love this scene, and I love the music that goes with it.
The death of the USS Enterprise. I never cry, but I came extremely close when I saw this.
|Body Count :
|Most of the crew of a Klingon bird of prey, approximately a dozen officers. The crew of the USS Grissom, David Marcus, a Klingon Targ and the pride of the Captain of the USS Excelsior.
|Factoid :
|George Takei was adamant that the "Don't call me tiny" line was unfunny and should be removed. He only changed his mind when he saw the audience reactions.
More shocks are in store - Admiral Morrow declares that the Enterprise will not be refitted and repaired, but instead will be scrapped. Scotty is assigned as captain of engineering on the new USS Excelsior, while Kirk and the others are left in limbo. During their trip back Genesis has become a galactic controversy, with the Klingons accusing the Federation of developing a super weapon and Kirk of being a murderer.
Back home, Kirk receives a visit from Ambassador Sarek. The Vulcan demands to know why Kirk abandoned Spock on Genesis when he must have been given Spocks "Katra" - essentially his soul. When it's obvious that Kirk doesn't understand, Sarek conducts a mind meld. Apparently Vulcans are able to transfer their consciousness into another via a meld, but it seems that Spock was prevented from doing so by the barrier which separated him from Kirk in his final moments. Kirk, thinking that Spock would have melded with somebody else, checks the visual logs of the Enterprise engine room and sees Spock mind meld with McCoy. McCoy, meanwhile, is gradually beginning to show signs of Spocks personality in his behaviour. He goes to a bar to attempt to hire a ship to take him to Genesis, but a Federation security agent overhears him and arrests the Doctor.
The Klingons are not just complaining about Genesis - one of their spies has procured Carol Marcus's original funding request outlining the devices capabilities, and passes it on to a Klingon Bird of Prey. The vessels Captain murders the witnesses and sets course for Genesis.
At Genesis, the USS Grissom is beginning a survey of the planet. The ship is a small science vessel, with David Marcus - Kirks son - and Lieutenant Saavik on board. David soon detects Spocks burial tube on the surface, and is amazed to detect life form readings down there. He and Saavik beam down to investigate.
Kirk asks Admiral Morrow to let him take the Enterprise back to Genesis to fulfil his promise to see if the effect which created the planet could somehow have revived Spock. Morrow steadfastly refuses, claiming that the Enterprise wouldn't survive another mission. Even when Kirk offers to hire another ship the Admiral remains unmoved. Afterward Kirk informs his friends "the word is no. I am therefore going anyway". They hatch and execute a daring plan to break McCoy out of prison and steal the Enterprise right out of Spacedock, running rings around Starfleet Security and the USS Excelsior in the process, and are soon on the way to Genesis.
When Saavik and David find Spocks burial tube, they discover huge slug like animals all over it - it appears that bacteria on the tube have mutated and grown. When they open the tube a shock is in store - Spocks body is gone. They detect another lifesign nearby and head off in pursuit, soon finding a small Vulcan boy. The Genesis effect has regenerated Spock as a rapidly ageing child. As they report their finding to an incredulous Captain, the Grissom is engaged by the arriving Bird of Prey and destroyed. A Klingon landing party beams down to hunt for Saavik and David, who go on the run with Spock. They manage to elude capture for a day or so, but are eventually run down. While they are interrogated the Enterprise arrives in orbit, and the Klingon Captain beams up to deal with the new threat. He plans a surprise attack on the ship using the cloaking device, but Kirk is a step ahead - he spots a slight visual distortion of the stars and targets it with photon torpedoes, firing the instant the Klingon Captain decloaks.
But things don't go Kirks way. The automation system is not up to handling the ship in a battle, and when the Klingon ship gets a shot off the system shorts out completely. Kirk tries to bluff the Klingon Captain into surrender, but instead the man orders one of the hostages on the planet killed. After a brief struggle the Klingon guard murders David. Stunned by the loss of his son, Kirk invites the Klingons to beam aboard and take control of the Enterprise - and sets the autodestruct sequence before beaming down to the planet. The Enterprise explodes into flames with almost the entire Klingon crew still aboard before crashing into the Genesis planet.
On the planet, things are not going well. David used unstable protomatter in the Genesis Device, and like Spock the planet is ageing rapidly as a result. The only way for Kirk and co. to escape is via the Bird of Prey in orbit. Kirk kills the Klingon guard on the surface and taunts the Captain over a comm channel, hoping to overpower him after he beams down. The Klingon arrives with a weapon pointing at Kirk; he orders most of the others beamed up, leaving only Spock behind. As the planet begins to disintegrate the Captain loses his weapon, and he and Kirk fight hand to hand. Kirk is successful in killing the Klingon, and imitates his voice on the comm device to get the last remaining member of his crew to beam him and Spock aboard. Quickly gaining control of the ship, Kirk heads out of orbit just as the Genesis planet finally breaks apart. Once clear of the planet Spock stops ageing, and they head off to a rendezvous on Vulcan.
Once on Vulcan they take McCoy and Spocks body to Mount Seleya, where a Vulcan high priestess uses a mind meld to remove Spocks Katra from McCoys mind and place it into his body. At first, the new Spock seems not to have any memories of his old life or friends - but when Kirk prompts him, he begins to show signs of recognition and his friends gather around him joyously.
But the crowning glory of the film has to be the sequence leading up to the death of the Enterprise. In the space of a few minutes we get Kirks initial victory over the Klingon, the reversal which leaves the Enterprise crippled, the death of David, and then Kirks ultimate sacrifice. This is some of the strongest stuff we have ever seen in a Trek film or episode - Kirk stands Godlike over Trek in the minds of the fans, and to see him crumple to the floor at Davids death is a moving moment which Shatner plays to perfection. As for the self destruct sequence itself, the Enterprise has always been more than just a ship to Trek fans. She is a character in the minds of the fans, and seeing her torn apart is a sad and horrific spectacle.
The scenes on Vulcan are also powerful - I've always loved the sense of mystery and Alienness which surrounded our glimpses of Vulcan society in episodes like "Amok Time", and this film takes that feeling to another level.
There are relatively few negative points to the film as such. The special effects are sometimes a little less than effective, although the death of the Enterprise is gorgeous. The bar scene is a little unconvincing - the costumes look fairly cheap and tacky and this just doesn't look like the kind of place that would be a regular haunt for either Spock or McCoy. Admiral Morrows insistence that Kirk should not go to Genesis also doesn't quite ring true - Spocks family are very important in the Federation, so much so that it got Kirk out of a court martial in "Amok Time". Surely Sarek would have the influence to get a request like this granted? Yet Morrow dismisses the whole idea out of hand, openly sceptical of "Vulcan mysticism".
The films greatest flaw is that it is ultimately just an excuse to get Spock back alive again. You know this going into it, so much of the impact of the story is diluted. But within this framework the story is adequate, Nimoy does a good job directing and the cast all put in good performances.
|Copyright Graham Kennedy
|Page views : 15,048
|Last updated : 25 Oct 2017

subset: commoncrawl


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|Mobile Site
|eMail Author
|Caption Comp
|Monthly Poll
|Sudden Death
|Colour Key
|Cookie Usage
|Series :
|Rating :
|Disc No :
|Episode :
|First Aired :
|31 Oct 2001
|Stardate :
|Director :
|Roxann Dawson
|Year :
|Writers :
|Brannon Braga, Fred Dekker, Rick Berman
|Season :
|Guest Cast :
|Moral :
|Why did Archer take a beating from the Andorians in order to throw the little statue through the mask? It seemed like the idea was to see if it really led to the passage Trip found, but if so then why not just climb up from below and look through the holes?
|Great Moment :
|It's nice to see that everybody is still scared of the transporter. And it was nice to see the crew thinking of all the things that should be standard procedure to avoid situations like this.
|Body Count :
|The pride of a few Vulcan monks, a few Andorians get stunned, one Enterprise crewman is wounded, and Archer gets beaten up repeatedly.
|Factoid :
|The boss Andorian was played by Jeffrey Combs, best known as Weyoun on DS9. Although no log date is given, T'Pol claims that she has been on Enterprise for nine weeks and four days. Adding this to the date given in Broken Bow would put this episode on 27th June 2151.
later, T'Pol admits to Phlox that it will be awkward for other Vulcans to see her serving alongside Humans. Phlox points out that the Vulcans are supposed to be big supporters of "infinite diversity in infinite combinations", which should make them support her assignment.
As the ship arrives, T'Pol fills everyone in on the required protocols for viisting. She, Tucker and Archer head down in a shuttle. The visit seems to go well enough, though there are some strange signs - the door looks damaged, and there are signs of disarray inside - slight, but standing out to T'Pol since precise arrangement of ornaments and such is an important aspect of life on P'Jem. The monks also seem to want them to leave as soon as possible, arousing their suspicions - suspicions confirmed when Archer spots a blue-skinned alien hiding behind a wooden frame.
Trip and Archer grab the alien, but he is not alone - P'Jem has been occupied by a small contingent of Andorians. The landing party are quickly captured as well. The captors are Andorians, led by Commander Shran. Shran is deeply suspicious of Vulcans, as his people have a long and unfriendly history with them. Shran believes that P'Jem is more than it seems to be, and claims that the arrival of the Humans proves that something is going on. The Vulcan monks claim that they are wholly innocent - the Andorians are a suspicious and illogical people, and although there is peace between the two powers some Andorians do everything they can to keep tensions high. Shran claims that P'Jem is simply a cover for a long range sensor array used to spy on the Andorians, an idea the Vulcans deny.
Meanwhile Enterprise has noticed the Andorian ship on the surface, prompting some worry. Their inability to contact the landing party is more of a concern, though Hoshi and Mayweather suggest that their people might just be taking a tour or involved in some ritual that is preventing them from responding. Lieutenant Reed notes that even simple precautions like scanning the surface before sending a landing party down or arranging a schedule for regular check ins could have avoided all the uncertainty, and vows to make such things standard practice in future.
On the surface, Shran interrogates Archer. He refuses to believe that the Captain knows nothing about the alleged sensor array, and beats him for not answering. Shran uses Archer's communicator to call the ship and inform them that he has their people prisoner and will kill them if the ship attempts to intervene. Afterward he destroys all of the communicators.
Sent back to sit with the others, Archer learns that there is an emergency communicator in the catacombs beneath P'Jem. The captives sneak down there to find it and bring it back up. Although it's not working, Trip is sure he can jury rid something given a little time.
When he does get it working they notify the ship about what has happened, but order them to hold off on taking any direct action against the Andorians for now. Reed and two of his security personnel use the transporter to beam down, a procedure which makes them all nervous but which works successfully. The Andorians detect the energy surge and come looking, but find nothing amiss. Reed plants charges on the wall of the sanctuary and as one of the Andorians makes advances on T'Pol, he blows his way in and attack. However two of the Andorians get away and a firefight ensues. The Vulcan elder is distressed that Archer has turned the sanctuary into a "war zone", but there is nothing else to do now but shoot it out.
Down beneath the sanctuary, Archer locates a mysterious doorway and opens it - only to reveal a huge high tech facility manned by Vulcans beneath P'Jem. Shran's suspicions were correct, the monastery is indeed just a cover for a secret surveillance outpost. Archer has T'Pol make detailed scans of the installation, which he hands over to the Andorians. With the crisis resolved, the Andorians head off to their ship and Archer and his people go back to Enterprise.
Before leaving, Shran notes that he is in Archer's debt.
The big failure here is how the Vulcans are made out to be bad guys for what they are doing. There seems to be an unconscious assumption in the episode that spying is inherently bad and immoral, and so anybody who engages in it is acting badly and should be exposed regardless of the consequences.
Is that really the case, though? One can certainly say that some forms of spying are pretty shady... but all the Vulcans are doing here is running a sensor outpost. They're not blackmailing Andorians into giving up secrets, they're not running James Bond style missions where they assassinate people to steal secrets. They're just running sensors, from systems located within their own space at that. It's about the "cleanest" form of intelligence gathering there is, morally speaking.
But even if we take it as read that spying like this is something that is a bit of a no-no, is Archer really in a position to out them to the Andorians this way? Let's bear in mind that at this point Earth is more or less helpless against any significant interstellar power. They are almost wholly dependent on the Vulcans for protection - and here Captain Archer just arbitrarily decides to issue a massive F-U to our closest allies and protectors, purely because he thinks it's the right thing to do? Could he really not just pass on the information to his own command back on Earth and let them decide what to do about it? After all, if he was able to drive the Andorians away from P'Jem whilst concealing the existence of the sensor array, it would be the first time that the Vulcans had gained a real piece of genuine payback from their relationship with Earth. Wouldn't you think that would be worth something for us?
And really, I'm not even saying that this is the right thing to do. The complaint is more that nobody ever even suggests that this is an option. Archer blindly assumes that what he does is the one and only course of action that anybody would want to engage on and it's never once so much as questioned, even by T'Pol.
|Copyright Graham Kennedy
|Page views : 34,326
|Last updated : 24 Nov 2014


text:
Description:Smart Array 6402/128 Ultra320 SCSI controller64-bit 133MHz PCI-X interface RAID XOR enginetwo Internal or four External Ultra320 SCSI channelsand 128MB of battery-backed write cachePart Number(s)
Option Part# 273915-B21
Overview:The Smart Array 6400 high-performance Ultra320 PCI-X array controller provides maximum performance flexibility and reliable data protection for HP ProLiant servers through its unique modular design and support for Advanced Data Guarding (RAID ADG). This new generation performance Smart Array controller again raises the standards of performance introducing Double Data Rate (DDR) battery-backed write cache architecture and a new RAID engine.
Designed and tested with industry standard ProLiant Server for greater reliability this controller is ideal for workgroup departmental and enterprise servers. And like other Smart Array controllers the SA-6400 features complete data compatibility with previous generation's Smart Array controllers for easy data migration from server to server and for controller upgradability.


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Because the number of influenza cases has significantly increased throughout the region, children age 12 and under may not visit patients effective Wednesday, January 8. This applies to all Wake Forest Baptist inpatient locations and will remain in effect until the number of flu cases decreases significantly.Learn More.
The new health care legislation can help some uninsured people with low incomes, pre-existing medical conditions, or seniors finally find affordable health care coverage. But can these new laws benefit my kids?- Elisa
There's a lot of confusion around the new laws, so it's important to learn as much as you can about the rules and benefits. That way, you can make the best decision for your family when it comes to choosing health care coverage.
The new laws, which were passed through The Patient Protection and Affordable Care Act — commonly referred to as Obamacare — may help people who have no health insurance or who would like more choices when it comes to affording health care.
That means that if you are currently happy with your insurance plan and your kids are covered, there's nothing you need to do. Your kids can stay on your insurance plan. And they will get some added perks, including the benefit of staying on your plan until they are 26 years old.
If you and your kids are not insured, will be dropped from coverage soon, or are unhappy with your current coverage, some new options might be available to you. First, the majority of kids from low- or middle-income families will continue to qualify for free or low-cost health care through universal Medicaid and/or the state-run Children's Health Insurance Program (CHIP). These programs have been in effect for years and will continue to provide benefits.
But now through Obamacare, many privately run health insurance companies will offer similar benefits to parents and kids. These benefits will include:
It's important to note that not all uninsured parents will qualify for these plans, but most children will. And now insurance companies can't set lifetime caps on coverage, which previously could mean that sick kids lost benefits when they needed them the most.
Find out if your family is eligible for a plan by visiting the virtual health insurance marketplace at HealthCare.gov. This government service and its website make it easy to apply for insurance and learn which programs are available in your area. By just filling out one application form, the marketplace allows you to compare and contrast the benefits of each plan, as well as compare out-of-pocket expenses like co-pays and deductibles for care.
If your child is lacking health care services, there's a good chance that he or she will qualify under the current health care rules. Visit the virtual health insurance marketplace and see what health care benefits may be available to your family.
To have coverage by January 1, 2014, it's important to enroll in a plan by December 15, 2013. Enrolling after that may mean your coverage won't start until February 1, 2014, or later.
Have questions? Call 1-800-318-2596 or visit https://localhelp.healthcare.gov/ to find a health insurance counselor in your area who can help.
Reviewed by: Neil Izenberg, MD
Date reviewed: October 2013
© 2019 Brenner | Site Policies & Statements
The information on this Website is for general informational purposes only and SHOULD NOT be relied upon as a substitute for sound professional medical advice, evaluation or care from your physician or other qualified healthcare provider. If you have a medical problem or a health-related question, consult your physician or call Health On-Call at 336-716-2255 or 1-800-446-2255.


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Articles in Recreation Articles, Work & Employment Articles, NHS Occupational Therapists Articles, Other / Not Specified Health Articles, Day Services Articles, Music Therapy Articles, Autism & Aspergers Articles and NHS Speech & Language Articles
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A simple list of separate words will give you all the pages matching any of the words : i.e. history historical monument.
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Nationality: South African
Location: Southern Africa | Botswana
Themes: natural world, travel | fauna, safari guide, photographer


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text: A bird recognized by its speed in flight (2 Sam. 1: 23; cf. Rev. 4: 7). Those mentioned by Jesus as gathering to swoop on a corpse (Matt. 24: 28) are probably vultures (REB, NRSV, NJB). Possibly the readers of the gospel would detect a reference to the eagle carried on the standards of the Roman army; the corpse of Palestinian Judaism was to be swooped on by the eagles of Rome.


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This product is available in our store only. Please call our store to place
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- Zip-off sleeves convert to vest
- 74% cotton, 26% polyester interlock body and hood. 78% nylon, 10% polyester, 12% spandex sleeves.
- Zipper hand-warmer pockets.
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- High-density graphics
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What is your return policy?
For online orders, we accept items in new condition with original tags attached for a full refund minus original shipping costs. There's no restocking fee and return shipping is free for returns within the U.S. You have 30 days from the ship date to return your item. All helmets, footwear, sale items, jewelry, and eyewear are FINAL SALE. Please note all international orders are FINAL SALE. Your refund will be credited to the original form of payment used to make the purchase. Any returns received after 30 days from the original ship date are ineligible for return and will be automatically re-shipped to the customer upon receipt at our office.
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Product Description
Product Fitment:2014+ GM 2500HD/3500HD Trucks
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Yesterday was the four-year anniversary of this blog! Congratulations to me for never pressing the "delete" button. I spoke at TEDxTeen, which was a nice way to bring it all full circle or something, and that video will be up next week. I couldn't think of a good April Fool's joke for today, but I will direct you to last year's and one from three years ago, both of which I am still very proud of, so proud that I don't know why I haven't won any Nobel Prizes or presidential elections or other fancy things for them.
Here is a photo I took with help from my dad (I'm never sure how to credit someone if it's just me being like LISTEN TO ME AND STAND HERE AND PRESS THIS BUTTON AND DON'T MOVE?) in L.A. a couple weeks ago. My coat was a gift from Wren and I got the shoes at a vintage fair.


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Paris to London
Train tickets from Paris to London
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European Train Tickets - Terms and Conditions:
b) Senior and Youth Fares: Senior fares are valid for persons 60+ years old.
c) Seat Reservations (Passholder fare): Requires a valid rail pass. We only can book it for travelers who have purchased their rail passes through our company.
d) All tickets are subject to confirmation. The tickets have a variable horizon for booking, normally 60 to 90 days within trip date. A booking confirmation will be sent as soon as the booking have been processed.
d) All fares are per person in US Dollars, subject to to change before the booking processing
e) E-tickets: The way for retrieve or use instructions will be sent with the booking confirmation by email. The tickets should be retrieved and printed at train station or printed at home as instructed in booking confirmation.
f) Physical Tickets: The tickets are sent by FedEx, with the selected shipping option to the informed shipping address.
g) Tickets Protection: An good option for you travel in peace in mind. Reimbursement and General rules as described at General Terms and Conditions.
h) Handling fee: all bookings are subject to US$ 18 handling fee (if informed in checkout process).
Passholder Fare: A special pass holder fare is available for Eurail passes holders. More information at Paris to Barcelona by Elipsos Joan Miro page.


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Numismatic Rare Coins
Numismatic Rarities
- The Rarity Index for Coins is higher than Dow and S&P
- Long Term Hold for your Estate Plan
- Global Demand is increasing and supply is limited
- Rare Coins are a private asset, so no yearly statements
Collecting and Investing in Rare Coins
Coin collecting is one of the oldest hobbies on record. At least two United States Presidents, Thomas Jefferson and John Quincy Adams, had a keen personal and professional interest in coin collecting. Adams, who served as President from 1825 to 1829, not only collected but studied coins and used his knowledge to help guide the development of early American currency.
From the 15th century onwards, coin collecting became a hobby of kings and nobles, who employed agents to scour Europe and Asia for coins of beauty. Numismatic research was actively encouraged by aristocratic families and a major trade in coins began, fuelled by waves of excavations of ancient sites. King Louis XIV of France possessed a collection that he carefully watched over and attended to each and every day.
American colonial, U.S. currency and coins cover a period of four centuries, from1620 to the present. In addition to commodities exported to Europe from early America , coinage was eagerly sought and highly collected by a very well established collector base. Many of the finest rare coins from the early production of the US mint in 1793 have been preserved in these overseas collections and today have found their way back to the collectors here in the U.S.
Today, coin collecting is a hobby embraced by people of all backgrounds, including a surprising number from the worlds of entertainment, sport and politics. President Franklin D. Roosevelt was also a dedicated amateur collector, as was his Secretary of the Treasury, Henry Morgenthau, at a time - the 1930s - when the popularity of both coin and stamp collecting soared in the US. Some of the most impressive coin collections in the world were brought together by wealthy private individuals or families. Baltimore businessman Louis E. Eliasberg Sr actively collected coins from the mid-1920s until his death in 1976. He was the only person ever to assemble a complete collection of circulating United States coins by date and mint mark.
Some of the world's wealthiest families have strong associations with the coin collecting world. The Rothschild dynasty began in the 1760s with Mayer Amschel Rothschild, whose early investment in rare coins gave him his entry into banking services. A century later, T. Harrison Garrett, proprietor of the Baltimore and Ohio Railroad, began a significant collection that was continued by his sons Robert and John. More recently, the Farouk dynasty that ruled Europe from 1936 to 1952, collected an estimated 8,500 medals and gold coins Among entertainers who have listed coin collecting among their hobbies, actor Buddy Ebsen of 'The Beverly Hillbillies' fame had one of the most impressive portfolios. Other actors to embrace the hobby over the years include Joan Crawford, Kate Hudson and also James Earl Jones. Probably the most famous sportsmen to embrace the hobby are ice hockey star Wayne Gretzky, baseball ace Andre Dawson and renowned NBA star Kareem Abdul- Jabbar.
Investing in Rare Coins is a rewarding Experince
Investing in rare coins can be a rewarding experience for anyone who approaches it with the right attitude and deals with an experienced dealer. The best advice is to use common sense and consider the track record of the dealer whose recommendations you consider. Here at Tangible Investments we have a wealth of experience and are proud to have assembled many outstanding U.S. coin collections. One notable example is the Cardinal Collection of U.S. early silver dollars in which we provided the key 1794 silver dollar in Mint State 64 condition. Start today by contacting one of our experienced numismatists and begin your journey into the historical and profitable world of rare coins.Even a small allocation of rare coins provides good diversification for a well- diversified portfolio.


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Your tax invoice can be downloaded on flysaa.com under Manage & Fly 72 hours after the e-ticket has been issued.
If a Tax Invoice has been successfully generated from the South African Airways Tax Invoice System, the onus rests on the recipient to ensure that his/her mailbox has enough space to receive an e-mail - with a PDF attachment; and that his//her service provider or exchange server allows for delivery of such e-mails. South African Airways, can not take responsibility for undelivered e-mails due to any other reasons beyond our control including the above.
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Tax invoices must ordinarily reflect the following details as prescribed by the South African Revenue Service Act, 1997 (Act No. 34 of 1997):
Johannesburg 30th July 2013] South African Airways (SAA), has launched an online photography competition called Capture South Africa. The competition, which is open to residents of both the UK and South Africa is set to capture the beauty and spirit of South Africa and its people, showcasing images under two categories – people and landscape. The winner of each category will receive a pair of return tickets with SAA for travel between London and South Africa, and some lucky entrants will have their image used in a forthcoming SAA advertising campaign in the UK.
SAA is asking entrants to upload up to five top photographs for either category to www.capturesouthafrica.com throughout August and September for their chance to win. South Africans will be pitted against visitors to their homeland providing a truly interesting insight into the differing perspectives on the country, whether they be recent images or photographs taken in the past.
The public can enter, view and vote for their favourite photographs online at www.capturesouthafrica.com. A select panel of judges, each with a unique link to South Africa and its people, will gradually be revealed before an overall winner is chosen in October from a shortlist of ten entries per category. Images will be judged on emotion, originality and quality.
Jon Danks, Head of UK&I Marketing and Communications, SAA says, 'We want to understand what South Africa means to people, whether that's an experience in the last five minutes or a lasting memory from the past. We want to gain a unique perspective from those living with such beauty on their doorstep through to those visiting for the first time. As the national airline we bring the world to Africa, and via this competition, we aim to showcase South Africa to the world.'
SAA offers double daily overnight flights from Heathrow to Johannesburg, and on to over 30 destinations in Southern Africa.
For more information about SAA, visit www.flysaa.com or call 0119782760/ @flysaa / www.facebook.com/flysaa.
For more information contact:
Kabelo Ledwaba
External Communications Manager
Tel: 0119782760
Notes to Editors:
- Competition opens on 27th July and entries close on 30th September
- For full terms and conditions of competition please visit www.capturesouthafrica.com
About SAA:
South African Airways (SAA) is the leading carrier in Africa, serving 26 destinations across the continent, as well as major destinations within South Africa and internationally from its Johannesburg hub. It is a member of the largest international airline network, Star Alliance. SAA's core business is the provision of passenger airline and cargo transport services together with related services, which are provided through SAA and its four wholly owned subsidiaries: SAA Technical; Mango its low cost carrier; Air Chefs, the catering entity of SAA and South African Travel Centre (SATC). SAA is the winner of the 'Best Airline in Africa' Award in the regional category for ten consecutive years and the winner of 'Service Excellence Africa' for three consecutive years. Mango and SAA hold the number one and number two successive spots as South Africa's most on-time airline.


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Beautiful Rooms in Blue and White
Rooms dressed in everyone's favorite color combo
Evoking the sea and skies with a few perfect clouds, a blue-and-white palette brings comfort and style that's cool, calm, and collected. Get inspired by this roundup of our favorite rooms decorated with this timeless color combination.
Soothing gray-sage walls let white woodwork and blue accessories take center stage in this vacation home just minutes from the beach. Turquoise blue glassware in the dining room cabinets echoes the blues in a painting called Pool at Noon which hangs nearby. Silvery blue slipcovers partner with beige ones in a visual symphony inspired by water and sand.
Blue Jeans and White Shirts
A family room is elegantly appointed in ivory and navy blues in this bachelor pad remodel. Creamy linen drapery panels are edged in blue grosgrain ribbon to emphasize the hues of the Ralph Lauren and Brunschwig & Fils fabrics. "My whole life has been about blue and white," designer Jack Fhillips explains. "We live in blue jeans, white button-downs, and navy jackets. The look is American classic, and it translates from fashion to interiors so successfully."
See more of this home on the following slide.
Coastal Living Room Bookcase
A built-in bookcase in the family room features natural raffia inserts affixed to the wall. The raffia's neutral hue lets the indigo and silver mementoes pop, while giving the area a lovely textural background.
Photo: Robert Brantley
Design: Jack Fhillips
Country French Kitchen in Blue and White
A white kitchen boasts blue accents and country themes. Antique Chinese Cantonware and blue-and-white transferware pop against the kitchen's neutral canvas. Intricate moldings help tie the room to the home's 1936 origin.
Splashy Living Room
Pretty cobalt, royal, and French blues drench furniture, fabrics, and walls in this updated suite of rooms near the river. The only color addition is in the French Country kitchen, where spirited yellow accents add a feeling of sunshine. A blue-and-white tile backsplash eases the transition between kitchen and living room, where crystal lamps illuminate the same palette.
See more of this home on the following slides.
Comfy Dining Area in Blue and White Patterns
Lively patterns in shades of blue play against a crisp white backdrop in this casual dining area. A window seat is piled with pillows from Schumacher, a comfy spot for conversation. A valence over the windows is trimmed in navy blue for a smart complement to the mix of patterns below.
Gorgeous Blue and White Bedroom
The guest bedroom of this waterfront home reflects the landscape outside while incorporating some more formal elements, like the regal brass chandelier and checkered canopy that adds height to the tufted white headboard. The pillows and duvet are covered in a pretty blue-and-white damask print.
See the rest of this waterfront home here.
Photo: Gordon Beall
Design: Kelley Proxmire
Powder Blue-and-Cream Bedroom and Sitting Area
A master bedroom with an open sitting area calls for a soothing palette of cream and blue. The bench at the foot of the bed, covered in "Caterpillar" from Schumacher, lends a dose of texture and rich chocolate brown details to complement the powder blues elsewhere. Gauzy ivory drapery at the windows feature layers of aqua beneath, tying the room's palette together.
Take a look at the rest of this home here.
Photo: Francesco Lagnese
Design: Whitney Stewart
Nantucket Living Room
A summer home on Nantucket Island boasts a classic coastal color scheme. In the living room, knotty pine ceilings warm the crisp navy hues of the sofas and pillows. "We wanted a casual beach look so we could come in with sand on our shoes or sit on the living room sofa with a wet bathing suit and not worry about it," says homeowner and designer Trudy Dujardin.
See more from this summer home on the following slides.
Classic Blue-and-White Dining Room
Chairs from McGuire are upholstered in blue-and-white gingham fabric to anchor the dining room. Crisp white walls are dotted with blue accents, like the artwork by Rose Gonnella and the linens on the glass-topped dining table.
Screened Porch with Blue Upholstery
Teak furniture on the screened porch is covered in durable blue fabrics from Sunbrella. The Nantucket look is completed with seaside memorabilia, a vintage lantern, and worn wood shingles.
Ethereal Bedroom in Blue and White
In the master bedroom, the coastal hues are lightened up to an ethereal palette of soft blues and airy whites, reminiscent of the sea glass found on the beaches outside. The palette is accented with sandy golds to warm the space.
See the rest of the Dujardins' summer home here.
Photo: Terry Pommett
Design: Trudy Dujardin
Blue-and-White Sitting Room
Americana rules in this lakeside home accented with weathervanes, antique quilts, and blue-and-white china. But it is clearly the latter that inspired the choice of cheery cobalt-and-white Lee Jofa fabric for Hickory Chair armchairs and a sky-blue Stark rug in this sitting area by the kitchen. White-painted vertical wood planks and a beaded-board ceiling painted gray-blue make a soothing backdrop for the patterned furnishings.
Sleeping Niche Wrapped in Blue Toile
An arresting blue-and-white toile print from Duralee frames the sleeping niche in this bedroom, designed by Mary Douglas Drysdale. The lively fabric covers the bed cover and curtains, as well extending to the wall covering. Classic gold wall sconces and rich woods keep the space feeling cozy and welcoming.
See the rest of this Capitol Hill renovation here.
Photo: Ron Blunt
Design: Mary Douglas Drysdale
Swedish-Style Blue and White Bedroom
Dressing the master bedroom in her favorite Swedish color palette made sense for this homeowner because the ocean is just across the street. By paying attention to scale, shade, and proportions, she was able to mix four patterns in varying shades of blue and white on the bed and bench. Light, painted furniture goes hand in hand with the casual, low-maintenance textiles.
Dramatic Dining Room in Blue
Large enough to take on the energy of a gutsy pattern, this dining room boasts dramatic indigo-and-white linen for a pair of wing chairs on either end of the table and at the window bay. Grouped into a dramatic niche above the fire place are five oversize blue-and-white 19th-century Chinese export porcelain jars. See next slide for another view of this room.
See more of this room on the following slide.
Elegantly Appointed Blue and White Sitting Area
Indigo-and-white linen dominates the dining room's seating area on two club chairs, an ottoman and sofa, and in stately draperies richly gathered into side panels and topped by a scalloped valance. Throw pillows in Tattersall check match the dining room side chairs, tying the two spaces together.
Youthful Blue Breakfast Room
Blues in this breakfast room range from the deep navy lacquer of the Windsor chairs to the light denim of the valence above. The ivory banquette is adorned with pillows embellished with delicate blue accents, resembling the colors of the china at the table. A drum pendant shade above brings in a dose of animal print, while tangerine placements provide a pop of color.
Photo: Francesco Lagnese
Design: Gerald Pomeroy
Neutral Bedroom with Blue Accents
Contemporary architectural elements in this master bedroom are softened by the spa-like palette of wheat and indigo. A loose-patterned De Gournay wallpaper behind the bed keeps the mood casual.
Photo: Luca Travato
Design: Natasha Baradaran
Icy Blue Sitting Area
Designer Lisa Sternfeld transformed this entryway walk-through into a special sitting area bedecked in icy blues and silver. The antique dining chairs are gilded in white gold for opulent shine.
See more of this home on the following slides.
Glam Living Room in Soft Blues
The living room captures the essence of the glamorous seaside home with a barely-there blue on the lofty walls and a natural sisal rug grounding the space. A silk-velvet Irish sofa is covered in a luxurious blue, a concentrated version of the walls surrounding it.
Dining Room with Icy Blue Palette
In the dining room, antique pieces are covered in modern fabrics rich in texture. Mirrors flanking the mantel are made of thick, chiseled glass to (literally) reflect the room's icy palette.
Indigo Sitting Room
Indigo tie-dyed fabrics in the sitting room give an air of casual elegance and nod to the mid-century.
Explore the rest of this second home here.
Photos: John Bessler
Design: Lisa Sternfeld
Master Bath in Blue and White
The coastal palette in this summer home is given a youthful twist in the master bath, where periwinkle tiles from Urban Archaeology and a custom vanity built by Waterworks. Veined marble floor tiles lend elegant interest to the floors; glass doors and twin mirrors keep the natural light flowing.
Photo: Werner Straube
Design: Maureen Footer
Snappy Blue-and-White Sunroom
Combining navy, bright blue, and white leads to a sophisticated retreat as seen in this refreshing sunroom that mirrors the colors of nearby Nantucket Sound. Furnishings were left casual, but updated with hard-wearing outdoor fabric for durability. Woven shades, rattan furniture, and a sisal rug add their own natural spin to the water-inspired room.
Light Blues in a Swedish-Style Bedroom
The Swedish antiques that fill it inspire this charming master bedroom, which is wrapped in a serene palette of airy blues and whites. An antique ivory-painted mirror and chest are set between new Marvin windows. The custom area rug from Stark ties the room's accent colors together with the complementary neutrals.
Photo: Francesco Lagnese
Design: Patricia Fisher
British Colonial Design with a Fresh Palette
A classic seaside palette gets an unexpected upgrade with stylish British Colonial design elements, like English-style armchairs with French-blue paisley cushions and oatmeal-colored raffia upholstery. A leopard-print rug adds an unexpected element of modernity.
See more of this beach house on the following slides.
Blue Dining Room with Eclectic Design
Designer Barclay Butera describes this home's aesthetic as "beach house with a twist," which is evident in the dining room. Preppy stripes on the dining chairs contrast with more traditional furnishings, like the blue-on-white wallpaper and elegant oval dining table. Even the chandelier represents Barclay's unique mix of styles, with navy blue shades over the unique seashell design.
Lovely Bedroom in Blues
The bedroom's palette is a sophisticated mix of patterns and textures in varying shades of blue. A paisley wallpaper from England softens the dark mahogany of the four-poster bed and chest.
See the rest of this fabulous beach home here.
Photos: James Carriere
Design: Barclay Butera
Beautiful Blue Breakfast Room in a Yellow Kitchen
Adjoined to the kitchen, this breakfast room is a cool departure from the yellow-and-white scheme of the surrounding spaces. Its casually classic aesthetic is exemplified with blue-and-white toile on the walls and buffalo plaid at the windows. Around the table, chairs are cushioned with a playful fabric in blue. A painted yellow corner cabinet eases the transition from the kitchen while housing a collection of blue-and-white ceramics.
See more of this colorful home here.
Photo: Gordon Beall
Design: Anne Page and Marvin Daniels
Blue-and-White Solarium
Textures, shades, and tints reign in this blue-and-white solarium highlighted by a cobalt-painted wood chaise with white matelassé cushions. Throw pillows add different shades and patterns of blue to the mix, while a white Chinoiserie coffee table and hammered metal appeal to the sense of touch.
Sea-Foam and White Bedroom
This guest room's blue-and-white palette is freshened with subtle mint and sea-foam tones. Draperies are made with a hand-blocked fabric from TylerGraphic.
See the rest of this vacation home here.
Photo: Tria Giovan
Design: Ken Gemes
Bold Blue Entryway
The entryway into designer Julia Wong's sky-high apartment for the Ritz-Carlton Showcase in Chicago makes a bold first impression. A large painting by Bradford Stewart hangs at the end of the narrow entry, packing a punch of color against the hallway's crisp white walls.
Tour the rest of her stunning showcase apartment here.
Photo: Werner Straube
Design: Julia Wong
Serene Bedroom in Airy Blues and Greens
Powder blues and soft greens create a serene environment in this guest bedroom. Complementing the cooler tones are neutrals punctuated with pink. Centered against the far wall is the custom tufted bed, made up with luxurious cream linens from Frette.
See the rest of Skip's home here.
Photo: Werner Straube
Design: Skip Sroka
Sophisticated Cream-and-Blue Dining Room
Striped wallpaper from Ralph Lauren Home provides a handsome background in this dining room. Shapely Queen Anne chairs are upholstered in ivory linen with contrasting brown piping for a touch of complementary variation in the room's clean palette.
See more of this home on the following slide.
Rich Master Bedroom in Indigo
Rich royal blues are tempered with natural woods and a neutral wall paint from Benjamin Moore. A striking indigo metalassé covers the bench at the foot of the four-poster and an armchair beside the window.
Tour the rest of this Florida bachelor pad here.
Photo: Robert Brantley
Design: Jack Fhillips
Blue and White Living Room with Complementary Neutrals
Classically appointed in cool blues and crisp whites, this living room's palette is softened with nature-inspired neutrals and rich textures. An antique sofa has been recovered in a fresh white cotton duck for a modern look. A column of framed botanicals lends verticality. The sisal rug underfoot grounds the airy tones of the walls and furniture.
See more from this home on the following slide.
Heirloom Chair with Blue Script
An heirloom rocking chair upholstered in ivory fabric is adorned with hand-painted family names in a dusty blue. The embroidered look of the script accompanies the historical impact of this personal piece, which is sure to last through the generations to come.
See more of this home inspired by showhouse ideas.
Photo: Werner Straube
Design: Virginia Mary Brown
Traditional Design in a Welsh Bedroom
In a Welsh country home, blue-and-white cotton toile saturates this guest bedroom—from the upholstered walls and the drapery panels to the bed skirt, table skirt, and quilted cover of the eiderdown that tops the painted caned bed.
See the rest of this beautiful home here.
Photo: James Merrell
Design: Mark Gillette
Restful Blue-and-White Bedroom
Snowy-white linens resting against a sky-blue headboard and dust ruffle turn this canopy bed into a restful sanctuary. Soothing beige walls suggest the sandy beach just a stone's throw away from this lakefront home.
Timeless Toile Bedroom
Feminine without being frilly, this blue-and-white master bedroom features lush toile fabric from Hinson and Company used for the wall covering, bedding, and furniture. Together with the blue-and-white needlework rug, the toile accents create a peaceful mood throughout the suite. White crown molding defines the space; an elegant white arch frames the bed and makes it a focal point.
Serene Living Room
Calm is the order of the day in a living room whose Palladian Blue walls reflect a love of the hue. Thanks to a casual attitude, turquoise upholstery, blue accent pieces, and white-painted antique furniture mix easily with sunshine and such modern pieces as the glass cocktail table.
Navy-and-White Bunk Room
This narrow but efficient bunk room was designed to accommodate visitors -- old or young -- who gravitate to the nautical address for vacation fun and relaxation. Bold navy-and-white stripes, informal fabrics, and cotton rugs give the room an energetic feel.
Graphic Blue-and-White
In a kitchen both traditional and unexpected, graphic blue-and-white "The Vase" wallpaper from Clarence House adds cheerful energy to a compact space. Glass-front cabinet doors share a love of transparency with the Lucite bar stools at the center island. Stainless-steel appliances add subtle gleam without taking attention away from the glorious blues.
Bay-Area Family Room
Perched at water's edge on beautiful San Francisco Bay, this house and its ocean-view family room offer breathtaking views of the Golden Gate Bridge and the Pacific. Fittingly, the casual room features a palette plucked from nature: sky and ocean blues in the shades of its upholstered and painted furniture.
Craving more blue and white decorating ideas? Check out this home in coastal colors.


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