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(Cooking Light) -- In 2005, the government's revised Dietary Guidelines for Americans introduced the term "nutrient density," which sounds complicated but simply refers to how much nutrition a food provides.
Eating foods in a variety of colors will help you achieve a nutrient-dense diet.
For example, a slice of 100 percent whole-grain bread is loaded with vitamins, minerals, and fiber, while a slice of regular white bread is lower in all three.
Cooking Light asked nutrition consultants Lola O'Rourke, M.S., R.D., spokesperson for the American Dietetic Association (ADA), Lona Sandon, M.Ed., R.D., L.D., also with the ADA, as well as Ann Yelmokas McDermott, Ph.D., M.S., L.N., of the Jean Mayer Human Nutrition Research Center on Aging at Tufts University, to talk about nutrient-dense foods and how to add them to meals to boost nutrition and flavor.
Cooking Light (CL): What is nutrient density?
Ann Yelmokas McDermott: It refers to the amount of vitamins, minerals, phytochemicals, and fiber in a given portion of food -- for the fewest number of calories. Nutrient-dense foods generally tend to be lower in calories. Fruits, vegetables, whole grains, fish, and poultry are all nutrient-dense foods that give you a big bang for your buck: plenty of vitamins and minerals for the calories.
CL: What are ways to get more fruits and vegetables into your diet?
Lola O'Rourke: Fruits and vegetables are high in vitamins, minerals and fiber, and low in the things you want to minimize, like fat, cholesterol, sodium, and calories. Fresh fruit, as a rule, is preferable to dried because it has much more water, so you feel fuller longer. The nutrient profile of dried fruit is similar to that of fresh (though vitamin C is destroyed by the heat used in the drying process) but contains more calories cup per cup because the water has been removed. You should eat dried fruit in moderation. Cooking Light: Nutrition 101
Fruit combines easily with main-course dishes. Include apples, diced pear, or mango on a salad, for example. Pour a fruit-based salsa over chicken or fish. If you like dried fruit, sliced or diced dried apricots in yogurt or on cereal is also a quick, convenient way to increase nutrient density of those foods.
A study conducted by the USDA and the National Cancer Institute suggests that most Americans aren't consuming the recommended daily amount of vegetables -- 2½ cups a day.
To eat more servings, combine them with the main course rather than eating them separately as side dishes. Grill a flank steak with a medley of peppers, onions, celery, and carrots, and serve it on a bed of brown rice. Add finely diced or shredded carrots to classic tomato sauce -- or broccoli or cauliflower to macaroni and cheese.
While eating a variety of vegetables should be your goal -- each one has its own nutrient profile -- dark green and orange veggies are especially important because of their high antioxidant and vitamin levels. Cooking Light: Drink your fruits
CL: Are canned fruits and vegetables as nutrient dense as fresh?
Lona Sandon: Both are comparable to fresh and frozen in terms of nutrients, and they come in handy when you don't have time to slice, dice or peel. When you think about it, canned veggies are fresh foods already cooked.
Because of their high levels of sodium, look for low-sodium veggies -- or, with higher sodium varieties, drain the water in the can and rinse off the veggies. I do that with black beans and kidney beans -- and then add them to a green salad, ground beef or brown rice.
The same goes for canned fruits, which have nutrient levels similar to fresh. Look for varieties packed in natural juice or light syrup rather than heavy syrup, which is high in sugar and calories. It's wise to drain off even the natural juice and light syrup to reduce calories.
CL: What role does fat play in nutrient density?
O'Rourke: In general, you want to reduce fats because they have the highest number of calories compared with carbohydrates and protein. Any food with a lot of fat is going to increase the calories and, in essence, make the food less nutrient dense.
We do need some fat -- it transports fat-soluble vitamins (A, D, E, and K), carries flavors and helps you feel satisfied after eating -- but look for monounsaturated and omega-3 types and avoid saturated and trans fats. Salmon, walnuts, and flaxseeds are good sources of omega-3s. Nuts, especially almonds, are rich in monounsaturated fats, as are olive and canola oils. Add nuts in small amounts to salads, main courses, and morning cereal for flavor and crunch. Cooking Light: The fact on fats
Fat-free foods don't fit into a nutrient-dense diet unless they're naturally free of fats, like vegetables and fruit. Fat-free baked products -- like cakes or muffins --replace fat with sugar, so you're still consuming lots of calories.
Compare a snack of walnuts and dried fruit to a fat-free processed cookie. The nuts are higher in good fats -- omega-3s in this case -- and you're getting vitamins, fiber, and antioxidants from the fruit. Yes, the cookie is lower in calories, but it doesn't measure up on the nutrient side.
CL: Why are whole grains considered nutrient dense?
Sandon: A whole grain is the entire edible part of any grain -- the bran, endosperm, and germ. Whole grains provide vitamins, minerals, fiber, and a wealth of antioxidants. There are many whole-grain impostors in the supermarket. Look for "100 percent whole grain" on the package or ingredient list. A food label that says "whole grain" or "made with whole grain" only means that product contains some amount of whole grain, but it may also contain enriched wheat flour, corn meal, or rye flour.
Some whole-grain products take time to adjust to -- like whole wheat pasta, which has a strong taste and chewy texture. One trick: Mix whole wheat pasta with white to slowly acclimate your palate. Also, rather than topping whole wheat pasta with marinara sauce, mix it up with steamed vegetables, which complement the pasta's firmer texture. Rice is a surprising choice when it comes to nutrient density. Brown basmati rice, for instance, is whole grain, and long-grain varieties are mostly whole grain. To add more nutrients and fiber, add wild rice to long-grain. Plain air-popped popcorn is whole grain, fiber dense, and low in calories, but it isn't great when it comes to nutrients. Still, it's fun to eat on occasion. Cooking Light: Whole-grain pastas
CL: How can people identify nutrient-dense foods?
Yelmokas McDermott: Any time you have an option, pick the most natural version of the food. If it's oatmeal, choose the least processed version. If it's oranges, go with the orange rather than juice. If it's a potato, eat the potato with the skin on instead of peeled in a gratin.
Strive to include four colors on your plate each time you eat. When you go to a salad bar, don't just have a big plate of greens; add the yellow and orange (peppers and carrots), the red (dried cranberries, beets, or red cabbage), and the beige and white (cauliflower and sunflower seeds). If you're making a ham and cheese sandwich, add plenty of lettuce and tomatoes -- and have it on whole-grain bread. Instead of eating a plain apple, spread a little peanut butter on your slices. This approach will guarantee that you eat a nutrient-dense diet.
Take two: What's the most nutrient-dense food in each of these pairs?
Diet soda or skim milk? While a diet soda has few, if any, calories, milk has more nutrients. An 80-calorie, 8-ounce cup of fat-free milk contains nearly 30 percent of the RDA for calcium, 8 grams of high-quality protein, almost a third of the daily needs for riboflavin, about one-tenth of the needed potassium, and a bit of magnesium.
One-percent low-fat cottage cheese or canned salmon? While cottage cheese has just 1 gram of fat per half-cup and salmon nearly 7 grams per 4-ounce serving, the fish is more nutrient dense. Salmon contains about three times more calcium (courtesy of its small bones) and four times more potassium, plus omega-3 fats and iron.
Brown rice or bulgur? A half-cup of bulgur (75 calories) outshines the same amount of brown rice (108 calories) with twice the fiber, twice the iron, and a bit more protein. Both have similar amounts of B vitamins and minerals. Cooking Light: Nutrition showdown -- find the healthiest choices
For more tips on making healthy taste great, try Cooking Light - CLICK HERE
Copyright 2009 Cooking Light magazine. All rights reserved.


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Grace for God's Adulterous Bride
Many people think that God's answer to sin is to keep people from committing it. On the contrary, His answer is often to give people over to it. When Israel wanted to commit spiritual adultery with other gods, God gave ...Read More
The Scroll and the Watchman
John Calvin comments: "What Ezekiel heard belongs to all teachers of the Church, namely, that they are Divinely appointed and placed as on watch-towers, that they may keep watch for the common safety of all. It was the duty of ...Read More
Edom's Fall and Israel's Rise
By His grace, God in Christ intervened in history before the final day of the Lord to save us from the Lord's wrath to come (1 Thess. 1:10). Thus, we do not yet experience certain aspects of what Obadiah saw ...Read More
Egypt's Judgment and Israel's Salvation
Past faithlessness on our part or the part of our ancestors does not mean that God cannot use us today. When we repent and trust in Him, the Lord can use what is otherwise ugly to create something beautiful and ...Read More
Trouble in Egypt
Matthew Henry comments on today's passage: "God can find his people, with the visits of his grace, wherever they are; and, when his ministers are bound, yet the word of the Lord is not bound. The spirit of prophecy was ...Read More
The Warning to those Left Behind
Walking by faith and not by sight is difficult at times. But that does not excuse us from obeying that call, especially when the Lord has recently shown Himself faithful to His Word. Johanan and other Judahites did not believe ...Read More
The Lord Saves His Servants
John Calvin comments that the Holy Spirit intends to show us by rewarding Ebedmelech that we should "give [the brethren] help as far as we can, and not to shun…any dangers, which we may thereby incur….The reward given to the ...Read More
The Fear of Men
The fear of men is perhaps the strongest obstacle to doing the will of God faithfully. Whether we fear what men will say about us or what they will do to us, we are prone to act on that fear ...Read More
The King and the Law
Jesus is the true Son of David who keeps the law of God perfectly and thereby has earned the right to rule and reign over His people forever. Unlike many of the kings and authorities of this world, Jesus never ...Read More
God's Charge Against Judah
John Calvin comments on today's passage, "When an adulteress finds her husband so willing of himself, and ready to grant free pardon, it is certainly an example not found among mortals." Adultery harms, often irreparably, the bond between husband and ...Read More

subset: commoncrawl


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I've uploaded an image to my directory (themes/themename/images/file.png). I want this image to be displayed even if the directory preceding themes is changed (in case someone installs wordpress in a directory other than the home directory).
What is the call I need to find the image? Simply using img src="/images/file.png" does not work.


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Three boys who drowned in a shallow creek on Maryland's Eastern Shore did not know how to swim and had never before been in the water, said a local pastor.
The boys who died have been identified as 12-year-old Christopher Gabriel; his 8-year-old cousin, Yamoul Dona; and their close friend, 12-year-old Vladimir Jacotin.
On Saturday, the boys -- members of a small Haitian community in the area -- had been playing basketball at a church in Federalsburg, Md.
They disappeared around 5 p.m., and were reported missing later that night. On Sunday, their bodies were found in Marshyhope Creek.
Capt. Jerry Kirkwood of the Maryland Natural Resources Police said it's likely the boys went in the water to escape the extreme heat.
However, some members of the local Haitian community say the boys were terrified of water. Rev. Thomas Willeme, a pastor at a local church attended by one of the families, said the boys had never been in the water before.
The Maryland Natural Resources Police are investigating.
In the meantime, the families are facing the challenge of planning the boys' funerals and trying to figure out how to pay for them. The Haitian community in Federalsburg asks that checks be sent to:
Framptom Funeral Home
216 N. Main St.
Federalsburg, MD 21632


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Ancestral legacy
It's part of human nature: we look at ourselves in the mirror and see links to the past. "Those bright green eyes?" we think. "Those came from grandma." "The cleft chin? That's from dad's side." Our instinct, of course, is to attribute notable traits to close relatives – those that we know personally or through family history. The reality, however, is that the genetics that influence our traits – or "phenotypes" – could date back generations. Some may have been introduced into human lineages more than 40,000 years ago.
The sequencing and analysis of the Neanderthal genome has shown that Neanderthals interbred with early modern humans between 40,000-80,000 years ago. It has also revealed that Neanderthal ancestry accounts for roughly 2 percent of the genome of people today of non-African descent. These findings raise a compelling question: to what extent is Neanderthal DNA still influencing the traits of modern humans? Is it affecting modern phenotypes, or is it simply an inconsequential relic of the ancient past? A paper published by Broad researchers this week in Nature takes a systematic approach to answering these questions.
Armed with a far more detailed picture of the Neanderthal genome than was previously available, a team led by Broad senior associate member David Reich compared the Neanderthal genome with genomes of over 1,000 present-day humans to determine where, exactly, traces of Neanderthal ancestry could be found in modern man. Their findings yielded intriguing insights about how this ancestral legacy may (and may not) be influencing contemporary human phenotypes.
One notable finding was that Neanderthal ancestry appeared disproportionately in areas of the genome that harbor genes that influence keratin filaments. Keratin is a key protein building block in human skin and hair.
"The keratin findings are interesting because it appears to show evidence of natural selection," explained Reich, who is also a professor of genetics at Harvard Medical School and an investigator at the Howard Hughes Medical Institute. "It's tempting to think that the infusion of these Neanderthal genes helped modern humans who were migrating out of Africa and into Western and Eastern Europe adapt to cold environments. The keratin genes were passed to modern humans and helped them adapt and survive."
The researchers also found evidence that some genetic variants that can be traced back to Neanderthals may affect an individual's risk for certain diseases.
"One of the things we did for this paper was identify alleles which we think are from Neanderthals; modern humans did not have these alleles before mixing with Neanderthals but now they do," explained Sriram Sankararam, a postdoctoral fellow in Reich's lab and the paper's first author. Alleles are different versions, or variants, of a gene that are responsible for producing different phenotypes.
Sankararaman said the team compared the Neanderthal alleles that they identified with a list of alleles previously linked to modern human diseases through genome-wide association studies (GWAS). Their search turned up nine alleles that arose in Neanderthals and are medically relevant today, including genes associated with increased risk for type 2 diabetes, cirrhosis, Crohn's disease, and lupus. (Reich's lab was part of a larger Broad-led team that reported on the type 2 diabetes gene in a separate publication last month.)
Nick Patterson, a senior computational biologist at the Broad who worked on the study, said that these findings may be only the beginning.
"I predict that we will find a number of disease phenotypes (and perhaps other phenotypes as well) that are linked to Neanderthal genes in present-day populations," he said. "Some were identified in this paper, but I suspect we will find more as we are able to look more specifically at risk alleles identified by ongoing genome-wide association studies."
Combined with the keratin findings, this connection to modern human disease genes show how Neanderthal ancestry is continuing to shape human biology. But, the researchers argue, their most surprising finding may point to where our Neanderthal roots have been scrubbed from the biological record: the team found "Neanderthal deserts" – parts of the modern human genome where no trace of Neanderthal ancestry remains.
"The most interesting thing in the paper is that there are places in the genome that have been cleared of Neanderthal ancestry because it was not tolerated when it was introduced in modern humans. Those genes were what we call 'deleterious,' and were selected against," Reich explained.
He said his team was able to track down a likely explanation for these deserts: hybrid male sterility. When species diverge from a common ancestor, as humans and Neanderthals are believed to have done, their genes continue to evolve but along separate lineages. When the species meet and interbreed again after a long period of time, if certain genes have diverged enough, they may no longer be compatible. This can lead to sterility – the inability to reproduce – which is known to affect males to a greater extent than females. Reich and his team found Neanderthal deserts in parts of the genome consistent with this phenomenon, suggesting that hybrid male sterility played a role in rapidly weeding out Neanderthal genes through natural selection in these "desert" areas.
The researchers said that access to the high-quality Neanderthal genome published last month enabled their research. The analysis of that genome, which was derived from a 50,000-year-old toe-bone, was led by Svante Pääbo of the Max Planck Institute for Evolutionary Anthropology in Germany, together with Reich and Montgomery Slatkin of the University of California, Berkeley.
The researchers anticipate that a more in-depth understanding of the genomes of other ancient peoples, such as the Denisovans, will lead to similar studies, further elucidating the connection between our ancient past and modern biology.
Paper cited:
Sankararaman, et al. "The genomic landscape of Neanderthal ancestry in present-day humans." Nature. Online January 29, 2014. DOI: 10.1038/nature12961


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Spooky Sparkly Flower Clip
Margot Potter for iLoveToCreate Teens!
"Mom crafted, kid approved"
If your teen is still not sure what to wear for Halloween, here's a little idea that's big on possibilities. This sparkly flower clip is a breeze to make and you can easily remove the faux web and spiders so it becomes everyday friendly. I purchased my flower clip at H&M, but I've seen these all over the place this season. You can opt to make these in any color, but I chose black for Halloween. Pin this to a thick black ribbon for a Morticia/Vampire style choker or to fashion a wrist corsage for a Dead Prom Queen, glitter up a bouquet of black roses for a Corpse Bride or attach a few glittered flowers to a headband for Frida Kahlo, or a bunch of them in various colors to a huge hat for a La Catrina Day of the Dead costume. You can find old prom dresses and wedding dresses for a song at your local thrift shops, then just shred and spray with black fabric spray. Easy peasy!
Large fabric flower pin/hair clip
Faux spider webbing
Three plastic spider rings
Tulip Fashion Glitter Bond
Tulip Fashion Glitter in black
Liquid Fusion glue
1. Pour a puddle of glitter bond on a non-stick sheet or a plate and dip the flower into it. (You're looking to get a thin bead of glue on the edge of all of your petals; you can also opt to carefully squeeze the glue on the petal edges.)
2. Pour a small pile of glitter directly on your flower. Allow to dry for ten minutes and dump excess glitter on newspaper and back into jar. You can also opt to dump glitter on a non-stick sheet or a plate. Dip flower into glitter and let dry for a half of an hour and then dump excess glitter back into jar. Let glitter dry overnight.
3. Cut of a small section of faux webbing. Tie it around the width of the flower loosely with a knot in the back (you don't want to lose your flower shape.)
4. Dab glue on the back of the body of your spiders and press the webbing into the glued areas on spiders. (Don't glue the spiders to the flower or you won't be able to remove them later.) Allow to dry.
Avalon looking Spooky Sparkly!


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What is Argon?
If you're looking for replacement windows, you've probably focused on selecting the style and material type that best fits your home. Another important feature to consider is which type of glass will help your home stay most comfortable in every season. Glass can influence the amount of heat or cold that gets inside your house and contribute to energy efficiency.
A major feature of our Low-E insulating glass is that it can be crafted with argon. But what is argon? We get that a lot.
Argon is a colorless, nontoxic gas that's denser than air. It's the third most abundant atmospheric gas, and it doesn't react with other elements. Argon also has low thermal conductivity, so heat does not easily transfer across it. This makes the gas perfect to use as a form of insulation in window glass because it slows down the transfer of hot air into your home during the summer months and slows down the transfer of heat out of your home in the winter.
The Benefits
We use insulating argon between panes of Low-E glass because it provides multiple benefits to our customers. Some results are shared below.
- Depending on the glass type, Argon blocks 69% to 94% of the sun's ultraviolet rays, protecting your home from harmful rays.
- Argon helps keep your home warmer in the winter and cooler in the summer to help keep you comfortable.
- Better insulating windows can help lower your energy bills.
At Pella, we realize that window and door glass needs differ by the region of the country that you're located in. That's why we carry glass options for the climate and weather in Idaho. Just look through our energy efficient glass options for more details. When you select glass for your windows and patio doors that uses insulating argon, you can rest easy knowing you've made a decision that will help increase the comfort and lower the energy expenses for your home. And that feels pretty good.
Pella offers windows and patio doors with advanced Low-E double-pane glass and that are ENERGY STAR® certified so you can take advantage of energy efficiency and comfort immediately. Want more information about how your glass choice will affect your home? Call our Pella Window and Door Showroom in Idaho for an in-home consultation or to learn more about your next window replacement.


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blackjack68 wrote:SoupOrSam wrote:I sprinkle this on my fries just for giggles.
No you don't.
columbia wrote:I'm in it for the flavor, when it comes to hot sauces.
After a certain point of heat....there doesn't seem to be a point.
It's like complimenting a band, because their loud.
mac5155 wrote:my grandmother is italian, so we had fried pepperoni for breakfast often. the kind that comes in a stick too, not that thinly sliced processed stuff
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Facebook IPO Takes Advantage of the "Little Guy"?
{ Posted on May 31 2012 by admin }
Source moneymorning.com. As of 4pm, May 31, 2012 After Facebook went public by debuting on Nasdaq on Friday, May 18 through an Initial Public Offering (IPO) at $38 per share, it quickly tanked (as of today, May 31, 2012, it ...Read More »


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Tero Virtala
Success of Trials Evolution due to player competitiveness, track ranking bug fixed
RedLynx managing director Tero Virtala feels Trials Evolution sold over 100,000 copies on Xbox Live Arcade day-one was due to the game's competitiveness instead of the "masochism" of trial-and-error gameplay.
Tero Virtala headlines
RedLynx denies leaking Trials Evolution
Finnish developer RedLynx has denied it leaked an unfinished version of Trials Evolution following it appearing on The Pirate Bay over the weekend.
RedLynx CEO says Natal could "be a leap to the next dimension"
Tero Virtala, CEO of RedLynx, sat down with GOONLINE and had a chat about all things Trials HD, and through the course of the conversation, Virtala happened to provide his thoughts on Natal and the montion controller from Sony."The motion controls definitely expand the possibilities for whole new game experiences. New type of games, interactive […]


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Health Education
Connecticut Technical Education and Career System's Health Education course breakdown by grade.
Grade 9
1/2 Credit
Health Education I
Grade 10
1/2 Credit
Health Education II
Grade 11
1/2 Credit
Health Education III
Grade 12
1/2 Credit
Health Education IV
Health Education I (HE110, HE111)
Students will develop an understanding of the relationship between physical, mental and social health. Using the Centers for Disease Control Risk Factors as a lens, students will explore how knowledge and behavior contribute to reducing one's risk for unintentional injury and disease.
Health Education II (HE210, HE211)
Students will expand their knowledge of the relationship between physical, mental and social health through the application of skills. Students will examine key concepts through the application of decision-making and goal setting skills.
Health Education III (HE310, HE311)
Students will apply their knowledge and skills learned in Health Education I and II to examine the impact of one's behavior and how the behaviors of others influence one's life.
Health Education IV (HE410, HE411)
Students will synthesize the knowledge and skills learned in Health Education I, II and III to examine physical, mental and social health in a global context.


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National Study of Business Strategy and Workforce Development
The National Study of Business Strategy and Workforce Development surveyed organizations about their responses to the aging workforce including the adoption of a range of flexible work options. Information was gathered about a range of factors that could explain variation in workplace responsiveness, including: characteristics of the business environment, priority business strategies, HR challenges, workforce development, and workplace culture and workforce demographics. Data were collected to distinguish "early adapters" from other organizations.
key research questions
- To what extent have employers considered if/how the aging of the workforce might affect their business operations?
- What steps have employers taken – including the implementation of flexible work options – to recruit, engage, and retain talented employees at different career stages?
- Do employers see relationships between their key business strategies and different approaches to talent management, including the engagement of late-career employees?
selected findings
Phase I
Phase I of the National Study of Business Strategy and Workforce Development surveyed a benchmark sample of employers responding to the aging workforce.
- 41% of the respondents indicated that their companies had analyzed their workforce demographics "to a great extent".
- On average, these Benchmark employers noted that they expect that 15% of their employees will retire over the next four years.
- 61% of the respondents indicated that age diversity is important to their organizations "to a great extent", compared to the 83% who indicated that gender diversity is that important and the 78% who reported that cultural diversity is important. Employers were also more likely to indicate that it is important "to a great extent" to recruit employees with diverse cultural backgrounds and to recruit both men & women than to recruit employees of diverse ages.
- Twice as many of the Benchmark employers (64%) indicated that it is important "to a moderate or great extent" to encourage early career employees to remain with the organization as did the 29% who indicated that it was important "to a moderate or great extent" to encourage late career employees to remain with the organization.
- The top three HR challenges "to a moderate/great extent" noted by the Benchmark employers were: providing effective supervision, knowledge transfer, and recruiting competent job applicants. Despite the fact that 59% of the Benchmark organizations reported that knowledge transfer is a challenge, a substantial proportion (approximately two of every five) had either not developed processes to transfer institutional memory/knowledge "at all" or had only developed these processes "to a limited extent."
- More than half of the respondents to the Benchmark Study felt that: Early-career employees tend to take initiative and be creative; mid-career employees tend to be loyal to the company, be productive, be reliable, have established networks of professional colleagues, and have high skills relative to what is needed for the job; and late-career employees tend to take initiative, be loyal to the company, be reliable, have established networks of professional colleagues, have high skills relative to what is needed for the job, have strong work ethics, and have low turnover rates.
- 50% or more of the Benchmark employers indicated that the following flexible work options are available to their full-time employees: request changes in starting and quitting times on a daily basis; reduce their work hours and work on a part-time basis while remaining in the same position or at the same level; control when they take breaks; and choose a work schedule that varies from the typical schedule at their organizations.
- 45% of male workers aged 50 or older have access to guaranteed benefits plans at work in comparison to the 35% of the females.
- Approximately one of every five of the Benchmark respondents state that their organizations link workplace flexibility to overall business effectiveness "to a great extent" with another half (47%) indicating that this link is made "to a moderate extent."
- The barriers to flexibility identified by 50% or more of the Benchmark respondents included: implementation costs too much; administrative hassles; concerns about possible employee complaints or liability; employees don't seem to want these programs and policies; no productivity payoff anticipated; not cost-effective; concerns about increased absenteeism; concerns about treating all employees equally; the organization has other more pressing business issues.
Phase II
Phase II of the National Study of Business Strategy and Workforce Development surveyed a more representative sample of United States businesses.
- Only a minority of employers in the National Study (34%) reported that their organization had made projections about retirement rates of their employees to a moderate or great extent. One-fourth (26%) reported that their organizations had not analyzed the demographics of their workforces at all. In contrast, only 12% felt that their organizations had analyzed their workforce demographics to a "great extent."
- Since older workers' prefer flexible work options, it is important that employers also acknowledge the key role of workplace flexibility in recruiting and retaining employees of all ages. More than half of employers (59%) indicated that flexible work options were available for their employees to a "moderate" or "great extent."
- The flexible work options offered by the highest percentage of employers to "most/all" of their full-time employees include employees' ability to: request changes in starting and quitting times from time to time; choose a schedule that varies from the typical schedule at the work site; have some control over when to take a break; and take extended leave for caregiving.
- Employers are beginning to make a link between flexibility options and their core business. More than half of employers (55%) link workplace flexibility and overall business effectiveness to a "moderate" or "great" extent.
- Employers' motivations for flexibility varied, but key motivators included: (percentage agrees to a moderate or great extent)
- To increase employees' commitments and job engagement (67%)
- To do the right thing for your employees (66%)
- To improve morale (63%)
- To help retain highly skilled employees (62%)
- To retain employees, in general (61%)
- To increase productivity (61%)
- To help employees manage work and family life (60%)
- When it comes to retention and recruitment of older employees, again only a minority has taken the lead: Only 37% of employers had adopted strategies to encourage late-career workers to stay past the traditional retirement age. Less than one-third of respondents (31%) indicated that their organizations adopted practices to recruit employees of diverse ages to "a great extent."
- Employers identified career stages defined by three sets of factors: education and training; prior experience; and intention to pursue work in their career. Employers associated age ranges with career stages: early career employees (ages 21-38); mid-career employees (ages 31-47); and late career employees (ages 46-53). It is important to note that these stages and ages overlap, suggesting permeable boundaries between stages.
- Employers said that late-career employees, "have high levels of skills and strong professional and client networks, a strong work ethic, low turnover, and are loyal and reliable." In addition, contrary to some stereotypes of older workers, similar percentages of employers felt it is "very true" that late-, mid-, and early-career employees take initiative. And a similar percentage of employers felt it was "very true" that early-, mid-, and late-career employees are productive.
- Professional services firms and social service agencies are two industry sectors that offer a greater scope of workplace flexibility (taking into consideration the number of flexible work options and the extent to which these options are available to employees in the workforce).
- Factors that predict the scope of workplace flexibility include: having conducted analyses of their workforces (e.g., demographic analyses, projections of retirement, and examination of employees' career plans); having top managers aged 65 and older; having a "culture of commitment" with regard to workplace flexibility; and reporting more motivators for adopting flexible work options. Along with selected control variables, these variables explain 26% of the variance in workplace flexibility.
- Although perceptions of union considerations (as a barrier) are not a statistically significant predictor of the scope of flexible work options, union presence is related to a more limited scope of workplace flexibility.
- National Study of Business Strategy and Workforce Development (March 2007).
- Benchmark Study: Summary Report (December 2006).
For questions of information regarding the the Benchmark and National Studies, or to schedule a conversation with any of the Center's team, please contact:
617-552-9195 | firstname.lastname@example.com
the national study team
|Katherine Kane
Vice President, Research
|Christina Matz-Costa, MSW, PhD
Senior Research Associate
Sloan Center on Aging & Work, Boston College
Assistant Professor
Graduate School of Social Work at Boston College
|Marcie Pitt-Catsouphes, PhD
Sloan Center on Aging & Work, Boston College
Graducate School of Social Work & Caroll School of Management, Boston College
|Ce Shen, PhD
Associate Professor of Social Work
Graduate School of Social Work, Boston College
|Michael Smyer, PhD
Bucknell University
Research Fellow
Sloan Center on Aging & Work, Boston College


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|Biosequences .. Software .. Molbio soft .. Network News .. FTP
<x-flowed> -- For those interested in applying, we will begin reviewing applications on November 1. Plant Biology at The Salk Institute The Salk Institute for Biological Studies invites applications for a faculty position in Plant Biology. Candidates must have an outstanding record of research achievement. The successful candidate is expected to develop a strong research program in the general area of modern plant biology using innovative approaches. The position is open to candidates at the Assistant Professor level. Qualified candidates should send a curriculum vitae, a short statement of research interests and scientific goals, reprints of key publications, and the names and addresses of three individuals who have been asked to submit letters of recommendation to: Joanne Chory and Joe Ecker Plant Biology Search Committee Plant Biology Laboratory The Salk Institute for Biological Studies 10010 N. Torrey Pines Rd. La Jolla, CA 92037 The Salk Institute is an Affirmative Action Employer --- --- </x-flowed>


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Complementary Therapies in Context
The Psychology of Healing
Helen GrahamThis is a detailed and comprehensive reference text for people wanting extensive background knowledge of complementary therapies and the background to their development. It also includes interesting sections on the complex relationship between eastern and western medicine; and how both have developed and progressed within the very recent past. Learn More1999, Paperback / softback, 9.13in x 6.14in / 232mm x 156mm, 320pp, $47.95ISBN: 978-1-85302-640-9
Health, the Individual, and Integrated Medicine
Revisiting an Aesthetic of Health Care
David AldridgeComplementary therapies are a vital part of any integrated approach to health which includes specialist and layman knowledge. He provides a critique of methods used to assess treatment, and advocates a more pluralistic approach to medical research and practice, looking at physical, psychological, spiritual and social dimensions of a person's life. Learn More2004, Paperback / softback, 9.09in x 6.26in / 231mm x 159mm, 224pp, $36.95ISBN: 978-1-84310-232-82004, Ebook, PDF, 224pp, $36.95ISBN: 978-1-84642-644-5
Passionate Medicine
Making the transition from conventional medicine to homeopathy
Edited by Robin ShohetPassionate Medicine is a compelling record of the journeys of five doctors and two veterinary surgeons from conventional medicine to homeopathy. The contributors challenge the shortcomings of conventional medical training and methods, in particular the notion that effective clinicians should be objective and emotionally detached. Learn More2005, Paperback / softback, 8.46in x 5.47in / 215mm x 139mm, 192pp, $24.95ISBN: 978-1-84310-298-42005, Ebook, PDF, 192pp, $24.95ISBN: 978-1-84642-129-7
Yoga for Children with Autism Spectrum Disorders
A Step-by-Step Guide for Parents and Caregivers
Dion E. Betts and Stacey W. BettsThis illustrated book combines the authors' professional expertise with their experience of parenting, offering a range of gentle and fun yoga positions and breathing techniques that are effective in dealing with the increased levels of anxiety, disorientation and tactile sensitivity often found in children with autism spectrum disorders (ASDs). Learn More2006, Paperback / softback, 9.53in x 6.61in / 242mm x 168mm, 104pp, $19.95ISBN: 978-1-84310-817-72006, Ebook, ePUB, 104pp, $19.95ISBN: 978-1-84642-498-4
Integrated Yoga
Yoga with a Sensory Integrative Approach
Nicole CuomoThis book presents basic postures and sequences for children and young people which can be adapted for adults. Cuomo gives practical advice for how to choose appropriate sequences according to the child's particular needs and mood, knowing that yoga will be most beneficial when it is fun! Photographs of each posture supplement the descriptions. Learn More2007, Paperback / softback, 9.53in x 7.17in / 242mm x 182mm, 104pp, $19.95ISBN: 978-1-84310-862-72007, Ebook, ePUB, 104pp, $19.95ISBN: 978-1-84642-677-3
Relating to Clients
The Therapeutic Relationship for Complementary Therapists
Su FoxThe book provides information and exercises to help practitioners improve their style of interacting with clients by setting clear boundaries, having a defined contract with them, communicating effectively and being a good listener, among other things. Suitable for complementary therapy practitioners and students in the field. Learn More2007, Paperback / softback, 9.21in x 6.22in / 234mm x 158mm, 176pp, $26.95ISBN: 978-1-84310-615-92007, Ebook, ePUB, 176pp, $26.95ISBN: 978-1-84642-718-3
Vital Breath of the Dao
Chinese Shamanic Tiger Qigong - Laohu Gong
Master Zhongxian WuLineage holder Master Zhongxian Wu uses story-telling and a wealth of practical examples to introduce this powerful 24-movement Qigong form, which combines the traditions of ancient shamanism, Confucianism, Daoism, classical Chinese medicine, and the martial arts. Learn More2008, Paperback / softback, 10.00in x 7.17in / 254mm x 182mm, 256pp, $29.95ISBN: 978-1-84819-000-92012, Ebook, ePUB, 256pp, $29.95ISBN: 978-0-85701-110-7
Bagua Daoyin
A Unique Branch of Daoist Learning, A Secret Skill of the Palace
He JinghanIn this highly illustrated guide, Master He, a fifth generation practitioner of Bagua, introduces the ancient Daoist principles on which it is based and the approach to life it nurtures. Photographs illustrate a programme of sequences, showing the beauty of the movements, and the positions and transitions the practitioner is aiming for. Learn More2008, Paperback / softback, 9.96in x 7.09in / 253mm x 180mm, 160pp, $19.95ISBN: 978-1-84819-009-22008, Ebook, ePUB, 160pp, $19.95ISBN: 978-1-84642-820-3
Tai Chi Chuan and the Code of Life
Revealing the Deeper Mysteries of China's Ancient Art for Health and Harmony (Revised Edition)
Graham HorwoodIn this book Graham Horwood describes the various styles of Tai Chi Chuan, exploring its roots in the Chinese philosophy of Taoism as well as elaborating on the evolution it has undergone over millennia. He highlights parallels between its source, The I Ching, and archetypal principles from both Eastern and Western philosophy and medicine. Learn More2008, Paperback / softback, 10.16in x 6.97in / 258mm x 177mm, 224pp, $21.95ISBN: 978-1-84819-001-62008, Ebook, ePUB, 224pp, $21.95ISBN: 978-1-84642-806-7
Recovery from Depression Using the Narrative Approach
A Guide for Doctors, Complementary Therapists and Mental Health Professionals
Damien RidgeThe book explores people's experiences of depression, recovery and available treatments. Ridge explains how, by selecting a variety of 'narrative tools', such as talking therapies, people can take control of their condition. By choosing more helpful narratives, they can gain a greater insight into depression, self-management and long-term recovery. Learn More2008, Paperback / softback, 9.06in x 6.14in / 230mm x 156mm, 208pp, $38.95ISBN: 978-1-84310-575-62008, Ebook, PDF, 208pp, $38.95ISBN: 978-1-84642-878-4


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Until the turn of the 19th century the name Fishguard Harbour meant the narrow inlet with its stone quay and warehouse under the cliffs beneath the town itself where the river Gwaun flows into the sea.
This little hamlet, known as Lower Fishguard, was the community from which the town itself developed on its clifftop site.
But in 1906 the name took on a whole new meaning, when ambitious plans to develop a trans-Atlantic liner port beneath the cliffs on the other side of the bay, near the little fishing village of Goodwick, came to fruition. Breakwaters were built to protect the north-facing bay and thousands of tons of cliff rock were blasted away to create the sheltered quay which would link the Cunard liner service to the new Great Western Railway terminus, bringing in express trains from Paddington.
The arrival of the Cunard liner Mauretania in August 1909 was hailed as the start of something big for Fishguard. But the investment required to build a deep water quay big enough to accept these huge ships, combined with vested interest opposition from Liverpool and Southampton, meant the liner trade was short-lived. Fishguard reverted to its original ferryport role and passengers still cross to and from Rosslare twice a day.
Fishguard's other claim to fame is that it was the scene of the lasg invasion of Britain, when French mercenaries and troops landed near Strumble Head in February 1797. But, they didn't get far. After drunken pillaging of coastal farms and hamlets, they were seen off by the Pembrokeshire Militia, helped, so legend has it, by an Amazon of a woman named Jemimah Nicholas, who led a band of ladies in red fannel Welsh costume round a hill at Fishguard, leading the French to believe they were reinforcement troops. Lord Cawdor took the surrender on Goodwick Beach where a commemorative stone can be seen. The abortive invasion is also commemorated by a tapestry on permanent exhibition and a pageant featuring Jemimah Nicholas's modern-day counterpart. Fishguard offers reasonable bathing in shallow waters and is a centre for leisure boating and fishing while in summer the town Festival attracts top-class musical events. In 1954 the town was a location for the film "Moby Dick," featuring Gregory Peck, Leo Genn, Glenys Johns and other famous stars and in the old port at Lower Town in 1975, scenes for the film of Dylan Thomas's 'Under Milk Wood." were shot with stars Richard Burton. Peter O'Toole and Welsh comedy actor Ryan Davies. Lower Town was ingeniously transformed into Dylan Thomas's village of 'Llareggub'. The old harbour flourished in the days of sail, with over 50 coastal vessels berthed there. Fishguard herrings were far-famed and gave a big seasonal boost to the local economy. The flora and fauna around Fishguard is varied and interesting with all kinds of seabirds and waders, the marshland behind the beach having recorded water rail and bittern, while Atlantic grey seals, porpoises and dolphins are regularly seen offshore.


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Bells & Whistles for Outlook 2.5.56
Insert personalized greetings, defined by the first, last or full alias name of the e-mail address where the e-mail is going to be sent.
It counts e-mail replies per subject, it adds 6-digit subject tracking IDs, time, date and attachment stamps, and it alerts users about missing attachments or blank e-mail subjects. Users can insert their most used text patterns into outgoing e-mails, such as product instructions, service details, Web page addresses, signatures or other predefined text. Users can create keyboard shortcuts to insert their text templates into e-mail messages. It assists users on generating mail merge sessions by creating separate e-mail messages based on each e-mail address inserted into the BCC field of an outgoing e-mail. For collaboration purposes, users can also select to always send a BCC e-mail to a specified address, for each message that is going to be sent. It works with any version of Microsoft Outlook, starting with Outlook 98.
- Microsoft Outlook 2000, XP or 2003


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"It is not the mountain we conquer, but ourselves."
-Sir Edmund Hillary
MMT Training Runs – MLK Weekend
The Virginia Happy Trails Running Club puts on several excellent training runs for the Massanutten Mountain Trails 100 race held in May. The Martin Luther King weekend was the first of the fat ass events. It was a warm, cold, sunny, snowy, foggy weekend to run!
The Year of the Fat Ass
The Virginia Happy Trails Running Club puts on a ton of Fat Ass events – runs with no entry fee, no awards, and no wimps – and the best volunteers and aid stations you'll find anywhere. This year was all about the VHTRC for me – I ran or volunteered at as many of our events as I could. I ended up with a lot of miles, a lot of smiles, the support and love of my tribe, familiar trails to come home to, new trails to play on, new friends to share trail with and new adventures planned for 2016. Life is good.
Here's a look back on my year of the Fat Ass! Happy, happy trails!
VHTRC Trifecta
The Virginia Happy Trails Fourth of July Trifecta continues…
An epic weekend – three days of playing on the mountain trails of the Shenandoahs. Here are a few of the sights!
Vicki's Death March 2014
A VHTRC Fat Ass run on Black Friday every year. This year was a blue sky, sunshine, SNOWY adventure.
Boyer's Furnace 40 Miler – A VHTRC Fat Ass
The Boyer's Furnace Fat Ass was held on a beautiful Saturday in late December. Blue skies, sunshine and temps in the 60's made this challenging 40 miler even more of a treat.
VHTRC Cat 8 – Massanutten Mountains
Virginia Happy Trails Running Club MMT training run – a cold and snowy run in the Massanuttens. Beautiful views, frosty temperatures, good friends on trail…a fun day!
VHTRC Boyer's Furnace Fat Ass Forty
A 42 mile run in the Massanuttens with the VHTRC on a lovely late December day with temperatures in the 60's…ahhh. Life is good.
"Doubly happy, however, is the man to whom lofty mountain tops are within reach." -John Muir
VHTRC MGM50K Fat Ass
The Virginia Happy Trails Running Club hosts the best Fat Ass events. The annual Magnus Gluteus Maximus 50km was another fabulous event. With a sprinkling of snow at the start and some icy rain at the finish, most of the day was just cold and cloudy. The trails were challenging with a snow and ice layer that turned into mud as the day went on. Aid stations were stocked with the best of ultra fuel – cheese puffs, M&Ms, holiday cookies and bourbon. The after-party at Hemlock was a rollicking good time. And as always, the best part of the day was playing with great friends on the trail. Cheers to another year of happy running in the VHTRC!
Vicki's Death March
An annual Black Friday run – Vicki's Death March is a VHTRC Fat Ass event – 25ish miles of the "best of" Shenandoah National Park. Starting at the Old Rag parking lot and continuing to White Oak Canyon, Hawksbill, Little Stony Man, Skyland, Corbin Cabin and Nicholson Hollow, and ending up back in the parking lot of Old Rag where post-run beverages and festivities wait! This year there was considerable ice and snow on the trail which prompted several of us to detour from Skyland taking the Old Rag Fire Road back to the parking lot to avoid ice on Corbin Cabin and Nicholson Hollow. We ended up with 22 miles of glorious trail running with friends on a cold winter day. Absolutely the best way to spend Black Friday.
Mountain Masochist Trail Run 50 Miler
It was a fabulous fall day to run 50++ miles with 9,000+ feet of climbing in the mountains – on a very tough course. Tight cut-off times made this a bit of a race against the clock, but I had a few minutes to take some photos and finish in 11:32. It was too gorgeous not to capture some of these great memories in photos. What a fun, fun day on trail. Enjoy!
"Climb the mountains and get their good tidings. Nature's peace will flow into you as the sunshine flows into trees. The winds will blow their own freshness into you, and the storms their energy, while cares will drop off like autumn leaves." – John Muir
Eating Paleo and Running 100+ miles
Last March I did a Whole30 and I have stayed pretty strict Paleo since then – only reintroducing honey and alcohol occasionally. I had such amazing results and felt so incredibly good, it just wasn't worth it to me to reintroduce any of the foods I got rid of during the Whole30. One of the biggest results I've seen is how the Paleo-diet and lifestyle has impacted my running, training and recovery. I've run 4 50Ks, a 70 miler, a 100K, a 50 miler, multiple back-to-back races and long training runs, and most recently a 109 mile race, all on a strict Paleo-diet. If you are curious about the science behind all of this, I strongly recommend reading It Starts With Food, The Paleo Diet and Paleo for Athletes. I won't go into the science here, but what I will share here is what my nutrition looked like for the Hot TWOT – a 109 mile race with 32,000 feet of climbing that took me 43 hours to complete – and how it worked for me. We are all an experiment of one. This is what works for me and I hope it helps others who may be struggling with the nutrition piece of training, like I was before going Paleo.
As I mentioned, my diet is already strict Paleo. This means I eat grass-fed, pastured meats, seafood, eggs, lots of veggies (organic as much as possible), some fruit (again, organic) and a good amount of healthy fats (avocado, olives, nuts, coconut). I do not eat any grains, legumes, dairy, sugar (I read labels very carefully – sugar is hiding everywhere), or processed foods. I occasionally eat honey and drink alcohol but I did another Whole 30 starting on Labor Day, so I didn't have any alcohol in the month (actually 5 weeks) leading up to the race. The week before the race I made sure to eat a lot of carb dense vegetables and fruits like spaghetti squash, acorn squash, sweet potatoes, bananas and zucchini – Paleo "carb-loading" you could say. I had some of these veggies at every meal in the week before the race. The morning of the race, about 2 1/2 hours before race start, I ate spinach, mushrooms and chicken sausage stir fry, 2 poached eggs on an avocado half and I had a banana about 15 minutes before the race started. I carefully chose my race day food based on what foods I knew were good fuel to sustain my energy, tasted good, had no sugar/dairy/grains/legumes and were easily portable or stored in a cooler. Since this was an unsupported race, I had to plan food that could be in my drop bags, cooler and car. It really wasn't that hard to do.
During the race I ate the following. I'm really bad at remembering exact amounts, so I will just post my approximate intake. I also provided links, since some of these things can be tricky to find.
-sweet potato gu (my homemade concoction, stored in EZ Squeezees pouches, consisting of 1 cup sweet potato baby food, 1/4 cup coconut milk, 1/4 cup applesauce blended) (approx. 6 – 6 oz pouches)
–GoGo Squeeze fruit pouches (approx. 8)
–Ella's Kitchen baby food (approx. 4)
-bananas (approx. 8)
–cashew butter (2 pouches)
–Trader Joe's freeze dried bananas, strawberries and coconut flakes
–Applegate Farms chicken sausage (2 links)
-black olives
-sweet potatoes (3)
–chicken broth (with no sugar – very hard to find – the Imagine brand is the only one I've found, small containers will keep in dropbag and you can drink without heating – ideally your own bone broth would be best, but I wanted some to keep in dropbags so the vacuum sealed containers worked well)
–Key West Pink steamed shrimp (cooked beforehand, packed carefully in ice packs in lunch box cooler to keep cold)
-sweet potato chips
-tomatoes/sweet peppers/cucumbers and Goddess dip
-V8 (really tasted good late in the race and has good sodium too)
–Epic meat bars (bison and turkey – 2)
-1 hamburger with an avocado (from Jack Brown's in Harrisonburg, delivered warm by my mom – ahhhhmazing!)
-Kombucha (2 bottles)
-Tazo Awake iced tea (kept in my Hydro Flask bottle with ice)
I had strong, steady energy throughout the 43 hours of running and was hungry and able to eat easily. I stuck with the GoGoSqueeze, sweet potato gu and bananas/cashew butter for the first part of the race until about mile 27, and then added in other things as the race went on. I ate shrimp and olives at mile 93 and they were pure heaven – as was the hamburger after Loop 3 – and the Boulevard Wheat Beer – totally not Paleo – that I had at the finish! I didn't have any nausea, stomach issues or other common intestinal issues that I've had before in a long run. This experience was similar to the other runs I've done fueling this way. As I've said before, we are all an experiment of one – and this is what truly works for me. In the days after the run I continued to eat carb dense veggies and plenty of protein. I ate when I was hungry (which was quite often in the days after the race!) and made sure to replenish my body. I felt almost 100% recovered body-wise by Tuesday – 3 days after the race finished at 3:30am Sunday – and was able to easily run 6 miles on trails. I was still really tired, but again, following a Paleo lifestyle has helped me see the value and importance of sleep. I took 2-3 hour naps for the five days after the race and went to bed early, making sure I had at least 8 hours of sleep. I listened to my body and gave it what it needed. As a result, my recovery was super fast and I felt completely recovered by the following weekend.
Paleo has worked for me in so many ways. It's worth a try, especially if you're struggling with nutrition in your running adventures. I'd love to hear from you if you've tried this and if you have any other real food ideas to add to the list of food to fuel with. Happy running…and eating!
Hot TWOT – 43 Hours on The Wild Oak Trail
2013 has been an amazing year of running for me. My nutrition, training, meeting the most fabulous running friends in Team Gaylord and my passion for ultrarunning all came together this year to give me several personal bests and more fun than I could have ever imagined on trail. All year long I had Grindstone 100 as my goal race. I was excited to return to the course and significantly improve my time over last year. When rumors started that it may be canceled due to the government shutdown, I really didn't think that could possibly happen. Until it did. When Clark, the RD, sent out the first email alerting runners that it was postponed a week and would be cancelled if the government didn't open by Wednesday, I knew I had to have an alternate plan. My dear friend Kirstin suggested the VHTRC "Hot TWOT" – a low-key 100 miler run on The Wild Oak Trail (hence the name, TWOT). I signed up for Hot TWOT…just in case. It was a good thing I did, as Grindstone was cancelled. I turned my thoughts to Hot TWOT and repacked the drop bags. Again. Nothing like a 3-week-roller-coaster-waiting-game-taper ride to get you ready to run 100 miles! YAHOOO!
Hot TWOT is a basically unsupported 100+ miler. The course is a 27+ mile loop that you run four times. It is not marked, other than with the white trail blazes. You can have two dropbags that are placed on the side of the trail at mile 10 and 16 (with fingers crossed that no one messes with them) and your car back at the parking lot (the TWOT Lot) as your sources of aid. This year we were lucky to have several volunteers who manned an aid station in the TWOT Lot and helped out by supporting runners throughout the weekend at Camp Todd and the road crossing. A huge thank you goes to Quatro, David Snipes, Hannah, Jill Quivey and Deb! Seeing your smiling faces every loop made such a difference.
The day started off cool and cloudy, but luckily the rain held off for the first loop. Seventeen of us gathered in the TWOT Lot for the brief briefing from Quatro and then we were off for the 8am Friday start. We all started out counter clockwise, which meant Little Bald was our first fun mountain to
climb! I spent the first loop chasing Art and Larry and absolutely loving the feeling of running on these trails. After a 3 week taper, my legs were so ready to go. I felt like a puppy who had been cooped up in a kennel for a week. I couldn't wait to get out on trail and RUN! The Wild Oak Trail is beautiful, rustic, pure and pristine. It has grueling climbs, rocky descents, some sweet and welcoming jeep roads to run, spectacular views and a lot of autumn magic in October. The first loop flew by and in exactly 8 hours I found myself back in the TWOT Lot. Antoinette, who completed 4 loops the prior weekend and was back again for another 4!, had advised me to change clothes after each loop and I took her advice. I put on a fresh change of clothes, ate some chicken sausage, sweet potato gu and a banana and took off. My pacer Kelley hadn't arrived yet for my Loop 2 but Quatro assured me she would meet me at Camp Todd – 10 miles later. A huge thanks to him for giving her a ride there!
I started Loop 2 with Betsy – Art's pacer, who was trying to catch up with him – and enjoyed a few minutes of climbing with her. I quickly realized that there was no way I could maintain THAT pace and let her carry on to meet up with Art. I settled into a steady pace, climbing, running and enjoying the early evening peace on the trail. I really loved running a good portion of those first 37 miles by myself. I did a lot of reflecting, thinking and celebrating all the good that has happened in my life over the past year. I realized that afternoon on the trail how genuinely happy I am. Even (especially?!) while climbing a mountain in the rain.
I picked up Kelley at Camp Todd right after dark. After having a little scare by some lost guys in a pick-up truck yelling at us, we flew up the trail leaving Camp Todd and settled into a comfortable pace. The rain had started and it was quite cold on the ridges but Kelley and I were having fun, talking and laughing – enjoying being out on the trail together. I don't get to run with her very often and it was just great spending some trail time together. Then the first wave of sleepiness hit me. I knew I had some strong Tazo Awake iced tea in my drop bag so I powered through, knowing that caffeine would soon rescue me. We arrived at the drop bag and I sat down to get out some more fuel – GoGo Squeeze fruit pouches, a sweet potato, a banana and the wonderful caffeinated tea. And then came my lowest point of the entire race. I spilled the tea. I watched as it dumped over in slow motion….debating how much I could suck out of the pile of moss it spilled on. I remembered the wonderful advice Bill Gentry gave me going into this race, "Think Small. Translation: control what you can control. Ignore the rest. And the worse it gets, the smaller you need to think." (advice that got me through the week before the race and works quite well in life outside of ultras too) I may have yelled some choice words…but quickly realized there wasn't a thing I could do about it. Kinda like the rain…it was out of my control so no need to spend any time thinking about it. No worries, Hankey Mountain was up next. And that was sure to wake
me up. We climbed Hankey (wow, that mountain is a beast) and then ran the jeep road – moving at a pretty good pace despite the rain, wind and my tiredness. Kelley was an awesome pacer, keeping me awake and chatting it up as we climbed and descended. We finished that loop in about 10 1/2 hours and arrived back at the TWOT Lot with Loop 2 done. I had been warned that continuing after Loop 2 could be the most challenging point of the run. It never entered my mind that I would not do the full four loops. I was tired, but otherwise felt great – and tired could be easily fixed! The parking lot was full of people and a lot of people had dropped after 2 loops. It was a huge boost seeing everyone and hearing so many encouraging words. I went to my car and changed clothes. I then found a caffeine pill (the only one I had to take the whole time), drank some iced tea and kombucha, ate some chicken sausage, chicken broth, a banana, veggies and goddess dip and got ready to head out on Loop 3!
Kirstin woke up from her cozy nap in her warm Element, and was ready to pace me for Loop 3. We took off around 3:30am Saturday in a cool rain and began the climb up Little Bald – for the 3rd time. Kirstin and I had a blast talking about everything under the sun – including favorite vegetables and shouting a few obscenities at the lack of switchbacks on the trail. As the sky began to lighten, we arrived at Camp Todd for a quick refuel and then we continued on our merry way. The rain continued off and on, and the ridges were cold, wet and windy. Our rain jackets were on and off and on and off and on and…until Kirstin's ended up left on the trail. Thankfully Dave Quivey found it and delivered it safety to her in the parking lot. Loop 3 was a lot of fun – we refueled again before Hankey with cashew butter, bananas and sweet potatoes. Then we tackled that bitch Hankey with a vengeance. At the top of Hankey we saw a bunch of mountain bikers (or unicorns?) getting ready to ride down and back up
Hankey. Seriously?! Now that's a special kind of crazy. After the climb we ran strong on the jeep road. It felt so good to run after that climb. KIrstin was an amazing pacer – giving me lots of encouraging words, good conversation and many laughs. Halfway up Hankey our talk of food and recipes got the best of us and I had to text my mom to bring us hamburgers to the TWOT Lot. We were both starving! The rocks were quite slippery by this point so we weren't able to run as much of the descent back down to the bridge, but still made pretty good time – arriving back in the TWOT Lot at 2:00pm Saturday, in a little under 11 hours. My mom met us with WARM (amazing) hamburgers from Jack Brown's in Harrisonburg which I ate with avocados and kombucha. It was a little slice of awesomeness. OK – maybe a BIG slice. It tasted so good…almost as good as knowing that I was headed out on my final loop!
Brett was there and ready to pace me for Loop 4. He told me that Nick, Dave, Bur and me were the only ones still going for 100 miles. I had the privilege of meeting Dennis Herr and thanking him for letting me run this amazing race. He promised me my apple butter if I finished the last loop. Best prize ever. There wasn't a doubt in my mind. Four loops is what I came here for. I felt great and was so excited to be headed out on Loop 4. I ate my hamburger, changed clothes again and put on dry shoes. At this point my feet were fine. No blisters, no hot spots and feeling really good in spite of being quite pruny from being wet for the previous 12+ hours. My legs were still feeling strong and the tiredness from the night before had not returned. Jill and Deb
were in the parking lot and were pacing and crewing Dave. They took a cooler with my food and iced tea to have at Camp Todd. I was so grateful for this because I was really sick of the sweet potato gu and GoGoSqueeze fruit pouches that were in my drop bags. Thanks to them, I had shrimp, olives, V8, sweet potato chips and bananas for the final loop. Brett and I took off and the miles clicked by. We saw several of the runners who were there on Saturday doing one loop and I loved hugs from Carter and Kate. Nothing better to brighten the day! We climbed Little Bald in the blowing rain and wind for the last time and arrived at Camp Todd just as it was getting dark. We navigated across the river with only one foot getting soaked, and found the drop bags. I had crossed that river three times before with no problems, but for some reason the fourth time was quite a challenge! I was getting quite cold at this point and was so grateful to have an extra dry shirt in my drop bag (thank you Bob Gaylord for that advice!). We put on the head lamps and started up the next climb. The rain and wind continued but we were moving pretty steadily. I got a little nervous through the bushwhacking section where the trail was difficult to spot. I hadn't gotten off trail at all the prior 3 loops (which was HUGE for me – since I've been known to have some navigational issues…) and I really wanted to stay on trail for the final loop. We navigated through that portion without any problems, other than a few more gashes on my legs from the thorns, and happily saw the pond – a welcome sight that assured me we were on the right trail and done with the thorny overgrowth. The fog had settled in and it was a bit surreal. The wet leaves glittered like crazy and the rain and fog played major tricks with my vision through the headlamp glow. We arrived at the road crossing around mile 93 and saw
the Quivey's Element with Jill and Doug inside – a beautiful sight from the trail. Brett and I stopped to refuel and had "freaking Thanksgiving dinner" as Brett put it – Key West pink steamed shrimp, olives, V8, sweet potato chips and iced tea. It was amazing. My stomach felt good, I was hungry and taking in a lot of calories with no issues, my legs felt strong and my feet were ok – just a few hot spots forming. I changed into dry socks and lubed up my feet – hoping they would hang in there for the final miles. We left and began the final climb up Hankey. I must say I was pretty happy to have that one be the last journey up Hankey for a while. As we were starting up Hankey we saw headlamps. We assumed it was someone doing the loop clockwise. It was Nick and his pacer Dave Frazier – but they were not doing the loop clockwise. We found out later that they had gotten turned around in the fog at the top of Hankey and ended up doing the "Hankey Yo-Yo" – climbing it, descending it, realizing they were going the wrong way and climbing it again. Ack. Now those are some bonus miles.
Brett and I ran most of the jeep road – with his gentle and awesome pacing reminders to "let's run!". I was still feeling pretty good
but could feel some hot spots on my feet and a few small blisters forming on my pinkie toes that were hurting a bit when I ran. I started seeing some hallucinations – cats in trees, cars on the side of the trail, and SO much glitter everywhere – the rain on the leaves and rocks was like running through a field of diamonds, it was amazing – but no dinosaurs like last year, unfortunately. Ha! The last few hours were a weird deja vu like loop in my head. I was certain that we were running the same stretch of trail over and over again and was convinced we were off trail (we weren't). Thankfully, Brett calmly kept reassuring me that we were on trail, that we were going the right direction and that we were almost there! He was an awesome pacer! I was so happy to see the swinging bridge and the headlights on the road. We saw Quatro, crossed the road and then ran to the finish at the TWOT Lot. We finished around 3:15am Sunday – 43 hours, 13 minutes total time. It was a 108+ mile race, with 32,000 feet of climbing. I was the second finisher (out of four) and the only woman finisher.
I truly loved every minute out there on that beautiful trail. It was such a fun, extraordinary experience. Running trails in the mountains makes me feel alive and happy. I'm so lucky to be able to do this and to have the amazing friends I have who support me in so many ways. Thank you to my wonderful pacers, Kelley Fitzsimmons, Kirstin Corris and Brett Lance. I couldn't have done it without you. It was a pleasure sharing laughs, quad busting climbs, slippery descents, good running, lots of stories and a rollicking good time on the loops with you. Thank you to my mom and Susan who delivered the burgers. Holy yum. You got me through that final loop. Thank you to Team Gaylord – for taking me into your group and making all those training miles this year so fabulous. Each of you helped me finish TWOT. Thank you to the many friends who texted me, messaged me and believed that I could do this. Having people believe in you and not think you're just plain crazy – or at least consider you a "special kind of crazy" in a loving sort of way, (which is a totally different kind of crazy), makes all the difference in accomplishing a challenge like this. And thank you to Dennis Herr, Quatro Hubbard and David Snipes for organizing and making TWOT what it is – a pretty awesome Fat Ass on a sweet little trail with good people, good running, good climbing and good vibes. Happy trails and happy running!
Many people have asked me about my nutrition before, during, and after this ultra. I fueled the entire race in a strict Paleo way (no sugar, grains, dairy, legumes, processed food) and I will write up another post in the near future with the details. It worked amazingly well – I had no stomach issues, constant and steady energy and recovered very quickly. Check out this post for more information.
@VHTRC Trifecta Day 3 – Jeremy's Run
Day 3 brought us 21…or so…miles of nice, runnable trails, good climbs, warm temperatures, blue skies and a sweet swimming hole at the end. A few (ummm…a lot) of us got off trail in the first mile and added some bonus miles to our day. Probably should have paid better attention during the briefing, but bonus miles are always fun!
Trifecta accomplished! A huge thanks to the Virginia Happy Trails Running Club for planning 3 great days of trail antics. Looking forward to next year!
@VHTRC Trifecta Day 2 – Sophie's Death March
Day 2 was 24 miles of the "Greatest Hits" of Shenandoah National Park. We started at White Oak Canyon, climbed to Hawksbill, stopped by Skyland, passed Stony Man, turned in at Corbin Cabin Cutoff, past Old Rag and death marched in on the Weakley Hollow Fire Road back to White Oak Canyon. A long and fun day playing in the mountains!
@VHTRC Trifecta Day 1 – Browntown
The Virginia Happy Trails Running Club held the annual Trifecta July 4th, 5th and 6th. Three perfectly fabulous days of playing in the Shenandoah Mountains with friends, plenty of streams to cool off in and delicious recovery drinks after. Day 1 was the 13th year of doing the Browntown Run – 21 miles of fun!
Massanutten Mountain Trails 100 Mile Run
Last weekend I had the privilege of volunteering, crewing and pacing for the AMAZING runners who ran the VHTRC MMT100. It was incredibly fun, rewarding and inspiring. Here are a few sights from my pacing miles. Enjoy!
Bull Run Run 50 Miler
Bluebells. Friends. Challenging trails. So much fun. A fabulous day on trail!
VHTRC Elizabeth's Furnace 50K – Massanutten Mountains
A fun day in the mountains with the Virginia Happy Trails Running Club!
Hashawha Hills 50K
A winter 50K put on by the Virginia Happy Trails Running Club – Hashawha Hills starts at the Bear Branch Nature Center in Westminster, Maryland. It's a 2 loop course that takes runners on a wild ride through frozen and muddy fields, hills, streams, fire roads, and horse trails surrounding the park. Great day playing on trail – and a most fabulous finishers mug made by a local potter.
Vicki's Death March – Shenandoah National Park
While many people were out shopping with the mobs in malls, I was lucky enough to be on the top of the world with my running club. Black Friday was the 9th annual running of "Vicki's Death March", otherwise known as the Shenandoah National Park's "greatest hits" trail run. The run started in the Old Rag parking lot and went up White Oak Canyon to Hawksbill summit, following the AT to Skyland, Little Stony Man, Corbin Cabin, Nicholson Hollow and back to Old Rag. Lots of climbing, a fair amount of rocks, roots, leaf cover and even a little ice. It was a gorgeous day, with a bright blue sky and warmish temperatures – a perfect day to play on trail.


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Equipment & Gear: Anolon Nouvelle Copper Stainless Steel 3-q
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Cooking For Engineers
Joined: 10 May 2005
Posts: 16776765
Posted: Mon Dec 10, 2012 7:11 am
Post subject: Equipment & Gear: Anolon Nouvelle Copper Stainless Steel 3-q
For the last couple months, I've had the opportunity to cook with
Anolon's Nouvelle Copper Stainless Steel 3-qt saute pan
. We cooked with it in a variety of ways to get a good overall impression of the product.
I'll start off with a physical description of the pan. The body of the pan is magentic stainless steel (I measured the top edge at 1/32-in [0.8 mm] thickness) with a multi-layered metal disc attached to the bottom forming a thick base. The depth of the pan is approximately 2.75-in (7 cm) and measured a maximum capacity of 3.01-qt (2850 mL) when filled to the rim. The pan weighs 3.8-lb (1730 g) without the lid. The primary handle is 8-in (20.3 cm) long. Construction of my unit was excellent with tight rivets, solid construction, and no visible gaps.
The stainless steel body of the pan has a mirror finish on the outside and brushed finish on the inside. The sides are angled and appeared to be straight (flat / not curved) but upon closer inspection have a slight flare. The top edge of the pan appears to be folded down (rolled) to form a thicker edge. The effect of the rolled edge seems to be similar to that of a flared lip - liquids poured out of the pan do not dribble down the side of the pan as much as a straight cut edge.
The base is constructed of "a layer of copper, encapsulated with aluminum, followed by stainless steel" (according to the product documentation). The bottom most layer, which appears to be a solid disc of magnetic stainless steel (I slid a small rare-earth magnet to see if the stainless steel extended up to the copper/aluminum layer - the reaction of the magnet indicates the layers are distinct), was approximately 1/8-in (I rounded - my measurement was 11/128-in [0.0859-in; 2.18 mm]). The layer above the stainless steel layer and is directly connected to the bottom of the pan's cooking surface is composed of a combination of copper and aluminum. From the product description, it would seem that there should be a core disc of copper with aluminum on the outside, but, from the appearance, there is a copper band showing. It's unclear to me how the layering of aluminum and copper is handled on this layer and it's quite possible that inside this region is a copper/aluminum layer with a copper band outside for aesthetic reasons. This copper/aluminum layer is much thicker than the stainless steel layer at 5/16-in (I measured 43/128-in [0.336-in; 8.53 mm] and rounded to 5/16-in).
I used the saute pan on a 17,000 btu gas range, a 1800 W induction cooktop, and inside an oven (temperatures ranging from 200-350°F/93-177°C). The pan heated evenly because of both the thick stainless steel base and thick core of aluminum and copper efficiently spreads the heat over the entire base of the pan. Thick layers of stainless steel typically take longer to heat up and can retain a decent amount of heat which helps to even out / smooth temperature fluctuations. Because of this, the pan takes longer to heat and cool than other similar pans that I've used. That steel core does appear to do a great job delivering even heat to the aluminum and copper layer which spreads it out before imparting it to the stainless cooking surface. It's a bunch of layers, but it's effective. This results in fewer (or non-existent) hot spots especially when cooking over medium or lower heat. When a pan doesn't have any major hot spots, it's a easier to cook with and a lot more forgiving. Cooking down some onions in a thin stainless steel pan can result in some onions being raw while others burnt to extreme bitterness if the cook walks away for a few minutes or is distracted by something else in the kitchen (or on TV). Good pans (those that I like to use and recommend to others) heat evenly which means there's less of a chance for some of the ingredients to start to burn unexpectedly early and less of a need to constantly mind the pan.
In one "stress test" we managed to burn and encrust a sauce all around the sides of the pan (and the lid) through repeated heavy boiling and extended use in the oven without cleaning. Heating some water in the pan, using a
standard nylon washing brush
, and a gentle scrubbing with
Bar Keepers Friend
returned the pan to like new condition. (All the "clean" photos of the pan shown on this page were taken after nearly three months of use and abuse. It cleans up easily and nicely - just how I like my pots and pans. The copper band can be polished with a copper cleaning or polishing solution, but I was too lazy to do so before I photographed it.)
When I cooked a batch of ice cream, I found the interior curvature of the pan to be gentle enough to allow a whisk to easily get into the corners.
The depth of the pan didn't make it suitable for pan frying (too deep to effectively use a spatula to flip food easily), but it was good for shallow frying (think fried chicken). In addition, sauteing was difficult due to the weight distribution of the pan. Since the majority of the weight is focused on the bottom of the pan, I found it nearly impossible to smoothly move the pan to toss any ingredients inside. In fact, the pan is so heavy and the weight distributed in such a manner that Tina could not continue to use it. I found that even though the long handle was the same length as those found on most pans of this size, the construction didn't allow me to grip it as close to the body of the pan as I normally would. Normally, on an 8-in handle, my grip is pretty close to the body (I use an oven mitt if the pan is hot) which allows the end of the handle to rest under my forearm providing additional leverage and making the pan easier to control. With this pan, my grip was forced to be further back which made the handle too short to help as extra leverage.
This second photo shows a 3-qt saute pan with helper handle from a different manufacturer which has a handle that fits easily under my forearm providing more leverage. Now that I posted the pictures and had a chance to inspect them from an angle that I wouldn't have been able to see on my own body, it seems like it's more due to the curvature of the pan's handle that makes it harder to hold. The Anolon handle curves downward instead of being straight.
With the balance issue the only main complaint I have about this pan, it's an excellent selection for a multi-purpose pan in the (just under) $100 price range. At publication time, this pan is on sale at
for $80.
We're also giving away one Anolon Nouvelle Copper Stainless Steel Cookware 10-piece set to a lucky reader. Read this article to find out how to enter: Anolon Nouvelle Copper Stainless Steel Cookware Set 2012 Giveaway! (check back for link)
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Michael Chu
Joined: 10 May 2005
Posts: 1654
Location: Austin, TX (USA)
Posted: Wed Dec 12, 2012 6:56 pm
Post subject:
Anolon just posted an interview I did with them as part of their
Cook & Tell blog series
. Be sure to enter a drawing for a chance to win a brand new 3-qt saute pan off of that page.
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I have a confession to make with this one: I've had a Seam Gauge in my sewing basket for years (umm.. almost 7 years to be exact) and I just started using it over the past few months. Truthfully, I didn't really know what it was for and thought it was just another gadget I didn't need. I have no problem admitting when I'm wrong, so here it goes: I was wrong.
We carry two different Seam Gauges, both of which essentially do the same thing, though the Project Runway version has a point at one end which can be used to gently push out points on things like collars and cuffs.
1. Project Runway Seam Gauge, $1.59
2. Sewing and Knitting Gauge, $1.19
My hems used to always be a little uneven because when I pressed them, I would usually eyeball it. Turns out, this little guy is easy to use AND it makes my hems look much more uniform and professional. PLUS, it's well under $2. Now that is a price I can live with!
Here's me with my seam gauge in action:
To use the Seam Gauge, slide the gauge to the desired measurement. Put the Seam Gauge on your fabric and fold up the hem, as shown in the photo above (though in this photo, I've already turned the raw edge in .25″ using the seam gauge). As you press the hem with your iron, move the Seam Gauge over to measure the next bit of your hem and continue ironing the hem. Easy peasy. Depending on the fabric I'm working with, I'll measure the hem between every cm (if I'm feeling picky) and every few cms or more (if it works well with that fabric).
Check out how nice and even my hems look now:
My verdict: the Seam Gauge is definitely worth the less-than-two-buck investment. Saves time when pressing your hems, and makes them look professional and even. Plus, the gauge easily slides from one length to another (but stays put while I'm pressing) so I can easily switch between hem sizes. I can't believe I didn't start using it 7 years ago when it was first given to me…