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The Waco History Project is a joint effort of the Waco community to provide a resource base on Waco history and to generate curricula and other learning resources for teaching local history in the Waco and surrounding communities.
The Waco History Project (WHP) will connect people of all ages to the community by telling the story of Waco's diverse past.
Readers of the Waco Tribune-Herald have seen Waco History Project events, sometimes dovetailing with its Brazos Past features. We've explored areas like Sandtown, Calle Dos (Two Street), one-time suburb White City (it's not what the name might imply), and long-lost Bridge Street, where black-owned businesses predominated.
A major thrust is imparting local history with Waco children. The Waco Independent School District has been intimately involved. One of our hopes is that not only will students refer to this site, but that student work about Waco history will also accumulate on the site. Check out "Student Corner" and get a taste. But that's all it is right now — a taste. There's so much more to share and so much local history for students and citizens of Waco to explore.
Waco History Project Presentation
WHAT: "A Coming Home Celebration and Remembrance"
WHEN: Wednesday July 27, 2011
6:00 p.m. Program
WHERE: VFW Post 6008 in Hewitt
The Waco History Project will present "A Coming Home Celebration and Remembrance" to honor Waco-area veterans of the Korean War, especially its POWs and the missing-in-action, at 6 p.m. July 27 at VFW Post 6008 in Hewitt.
The free, public presentation takes place at 725 Sun Valley Blvd., and will feature stories of grace and courage from Sgt. Julian Ramon, Cpl. Isaac Martinez, Cpl Abraham Hernandez and Sgt. Jack Goodwin -- all Central Texans U.S. Army veterans who survived the horrors of Communist captivity during the conflict which ended July 27, 1953.
Refreshments will be served. For more information, call 722-8940
First PersonStraight from those who lived the history, citizens tell their stories of Waco's rich past. more... See How Waco GrewCheck out this map of Waco in 1873 and see how it changed in just a few years. Also explore birds-eye images of historic Waco from from the Amon Carter Museum. more... Student CornerSee a classroom museum, books, projects, websites, "Did you know?" quiz and Poppa Rollo's Gazette. Visit for fun and knowledge! more... Oral HistoryThe late Oscar DuConge, Waco's first African-American mayor, and his wife Kitty, visit with former Oral History Institute director Thomas Charlton in 1973. Visit the Oral History page for stories and links to the Baylor University Oral History Dept. History FairThe HEART OF TEXAS REGIONAL HISTORY FAIR usually takes place on the second Thursday and Friday in February each year. It is open to students in grades 5-12 across 14 counties. For more information on the HOTRHF and our press release on our featured students go to Texas Regional History Fair. more... |
Texas CollectionIn 1923, Waco physician Dr. Kenneth Hazen Aynesworth presented to Baylor University several hundred items from his personal collection of materials on Texas history. The gift has stimulated the growth of a premier research collection on Texas and Texas-related subjects which document the development of this region from the early North American explorations to the present. Baylor University Texas Collection site more... Visit a Photo Gallery of our NeighborhoodAJ Moore Academy's Academy of Information Technology students compiled a photo gallery of our their neighbors along the Brazos River and helpful city and state links. more... ResourcesWaco History, Historical Landmarks of McLennan County, Children's Guide to Waco Landmarks. more... The Forsgards meet The Wacos — audio slide show. |
Waco Post Cards - slide show. |


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Mold Removal Mission Hill MA, Mold Damage Cleanup
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We remove mold and mildew from your home in Mission Hill MA and our specialists offer customers immediate service. If you are looking for the best mold remediation that works to the highest standard of cleanliness in the Mission Hill MA area, let us be your choice for mold damage cleanup and removal.
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If you are searching online for a mold damage cleanup company you've come to the right place. We clean any type of mold-infected materials and surfaces. We specialize in finding and removing attic mold damage, basement mold damage, and any other type of growth you may have hiding in your house. Schedule an appointment, or call our 24-hour hotline and speak to an experienced specialist.
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Moisture levels are important to prevent indoor mold for Mission Hill MA residents. At VioClean, our mold specialist dries the damaged areas. We go from top to bottom and clean all areas that are infected. We'll eliminate all spores in the environment by controlling the moisture. We repair leaks and any other problems to prevent the growth of mildew. We then reduce indoor humidity levels to 30-50% to decrease mold spread and cross-contamination. We will reduce condensation levels by replacing your windows or by simply adding insulation.
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We prevent mold growth for our customers in Mission Hill MA by keeping all materials in their homes as clean and dry as possible. Our clients in Mission Hill MA rely on us to maintain the circulation & the humidity levels in their homes between 30 and 50 percent. We correct the obvious sources of moisture, such as leaky faucets, dripping pipes, or cold surfaces where moisture condenses. We also get to the hard-to-spot areas doing attic mold removal and basement mold cleanup. Our VioClean experts will reduce indoor humidity, vent bathrooms, dryers, and other moisture-generating sources to the outside. We recommend that you use air conditioners and de-humidifiers to reduce the odds of mildew developing.
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Residents in Mission Hill MA call us first for our quick response time and our attention to detail. Whether you are in Mission Hill MA or any other city in our service area we have a wide variety of services and techniques to remove mold damage in your home. Plus all of our certified technicians are certified and insured. We know the Mission Hill MA area and we know the problems most homes deal with. If it is an emergency, call our hotline now – we are standing by. Rest assured your home and your family's health is in the right hands. We take our job seriously and we would love to have you as a part of our happy family of clients.
Is Hiring a Mold Removal Contractor in Mission Hill MA Expensive?
Well, we can't speak for other mold removal companies in the area. We do offer direct insurance billing and if insurance does not cover it we can give you a fair price. We have heard horror stories of other companies in the area. That is why we are proud to state we are members in good standing with excellent reviews. The best thing to do is give us a call and we can answer any mold damage questions you might have.
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subset: commoncrawl


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Blog Appetit yields it's love of orange winter squash to no one and I have very happily served pumpkin dishes for dinner at Halloween since I graduated college and from a hot plate to a real stove.
Here is a kind of pumpkin boot camp, complete with recipes to help you prepare for your Halloween feast.
- How to choose, prep and cook pumpkin. Plus recipes for a pumpkin turkey chili and low-fat pumpkin tartlets. Also hints for ways to use up left over pumpkin. The tartlets can be made as custards for even fewer calories, or plop the filling into a regular pie crust for a full-size, low-fat, high-taste pumpkin pie.
- Winter Vegetable Saute for over pasta, potatoes, polenta , etc.
- This recipe for Butternut Squash Soup would work well with a cooking pumpkin (such as sugar baby). The post comes with a bonus since it was based on leftovers, you get the recipe for squash and braised greens as well as the soup.
- Don't choose a big field or jack-o-lantern pumpkin for cooking, the flesh is too watery. See the post on the first link above for what to buy and how to choose.
- If I am starting with cooked pumpkin, I prefer to bake my pumpkin and then scoop the flesh away from the peel. It concentrates the squash's flavor and makes peeling it a much easier job.
- If you need or chose to use canned pumpkin puree, start with the kind that is NOT labled pumpkin pie filling. That type is already spiced to the manufacturer's taste not yours.
- Be careful whacking into any hard winter squash with a sharp object. Make sure the squash is stablized on your cutting board (slice a bit from the bottom or side if need to be to help it stay in place) and make sure you are focused and your cutting board is placed on a solid enough surface. I use my heaviest Chinese cleaver, but a strong, full-size chef's knife would work well. Focus on where you want to cleave the squash, take a few practice swings, raise your arm up high, check your fingers and children are safe and then, bam! If the knife doesn't go all the way through, don't worry. With the knife still "engaged" in the body of the squash, whack the knife and pumpkin down on the cutting board a time or two and the vegetable should split cleanly in half. More prep info is in that first link.
Please add your own pumpkin tips, tricks, treats and links in the comments below.


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Waha Nui which means talks alot, spreads the word to everyone about what is happening on the Windward side of the island.
Carol Chang, a Windward Oahu resident, is regional editor, reporter and columnist ("Waha Nui") for MidWeek's Windward Islander. She also assists in writing and editing duties for both islandwide MidWeeks.
East Waha Nui Archive


text: Though not a primary weapon of the Ninja, nunchakus (also known as nunchucks, nun chucks, or nun chuks) were used because they could be adapted for many situations. Aside from being easy to carry, the nunchakus were used to defend against most any weapon from a bo to a sword. By trapping the blade of a sword with the chain between the two sticks, a Ninja could entangle and disarm a sword-wielding attacker. The same concept applies to almost every other weapon. The nunchakus were not just used for defense, they could also be effectively employed against an enemy in an offensive way. The Ninja could strangle an opponent or even execute joint locks with the chain or cord between the two sticks.


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Harper Collins - Book Joanna Gaines Home Body
Regular price $50.00#1 New York Times Bestseller
In Homebody: A Guide to Creating Spaces You Never Want to Leave, Joanna Gaines walks you through how to create a home that reflects the personalities and stories of the people who live there. Using examples from her own farmhouse as well as a range of other homes, this comprehensive guide will help you assess your priorities and instincts, as well as your likes and dislikes, with practical steps for navigating and embracing your authentic design style. Room by room, Homebody gives you an in-depth look at how these styles are implemented as well as how to blend the looks you're drawn to in order to create spaces that feel distinctly yours. A removable design template at the back of the book offers a step-by-step guide to planning and sketching out your own design plans. The insight shared in Homebody will instill in you the confidence to thoughtfully create spaces you never want to leave.


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Chinese Martial Arts in the News: February 16th, 2019: All the World's a Stage
il 18 Febbraio 2019
Nessun commento
Introduction I hope that everyone enjoyed their Lunar New Year. Its always a time of many public exhibitions and celebrations. They, in turn, generate an uptick in news coverage of local martial arts practices and well as Lion… Continue Reading →


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Celebrating April 15th (17th)
When I first moved to the U.S. for graduate school (which was a long time ago), I was very intrigued by and excited about the tax system and tax day. I envisioned it as a matter of civic engagement, a yearly ritual where citizens reflected on their contribution to the common pool of resources—for better and for worse. I imagined that people would consider the benefits of taxes—being able to fund schools, build roads and bridges, care for the poorest members of the community, and fund the defense of the U.S.—while at the same time watching for wastefulness and protesting against it. And indeed this is how I looked at tax day for my first few years here.
Fast forward to when I finished graduate school and started making a real income, then I began to see April 15th the way most other people do. I realized that the tax code is so complex and aggravating that instead of making people consider values and social issues, their contribution to society, and government waste, it is mostly a season of shared grumbling and annoyance trying to get all your records together in time. With all of this complexity and ambiguity (is taking your sister for dinner while she's in town and discussing work projects a legitimate business expense? What if she gives you a good idea that you later use?), the only bonding we have on tax day is over the tedium of figuring out how much we owe and over the continual worry of whether we have done things correctly or not. So instead of promoting civic mindedness, the way the U.S. tax system is structured now highlights the small details of filing taxes. As a result, all of our attention is directed toward ending the irritating procedure, and in the process trying to find as many loopholes in the tax code as possible in order to minimize how much we pay.
So how can we fix this problem? The first step is to simplify and clarify the tax code to make the process less confusing. The process of figuring and filling out tax forms is so exasperating it's hard not to direct that feeling toward someone or something—and generally speaking, that something is the agency that seems responsible for your suffering, which in this case is the IRS. After all, it's difficult to maintain a cheerfully civic-minded outlook, or even an even-keeled neutral outlook, in the face of such frustration.
Now imagine the simplest, least irritating approach to taxation. The least bothersome way of paying taxes is to have it done for you; for instance, in Israel, the government takes taxes out of people's income before they even receive their salary. This means that in Israel, no one really knows their gross pay, but they do know their net pay, which makes them much more realistic about what they make. Generally speaking, the opposite is true in the U.S., where people know their gross but not net pay.
This is one idea, and it certainly would simplify things, but it would also nullify the idea of tax day as a day of citizenship and a time of reflection. So while we want to minimize the procedural pain of tax day, we don't necessarily want to eliminate the possibility of thoughtful and critical participation in government that it provides. To make it a more beneficial experience, I think citizens should be asked how they want the government to spend their tax money. I don't mean in the larger sense of voting for a political candidate and his or her economic ideology, nor do I mean the total amount that an individual pays in taxes; rather, I think there should be a section on tax forms that prompts the taxpayer to decide how to allocate 10% of his or her taxes. The choices could be among education, clean energy, health care, defense, roads and infrastructure, and so on. Not only would this give taxpayers a more apparent role in deciding where their money goes, it would avoid the problem of missing the forest for the trees.
With a less frustrating and more participatory tax system, it's possible we could remake tax day into a more constructive and less arduous occasion. And maybe (maybe) we could get the government to be more responsible.
For now though, we should all look around at what our taxes pay for—the roads, the streetlamps, the police and fire stations—and remember that paying taxes is just part of life.
Happy tax day!


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APX-Performance are very proud partners of Malet Vikings FC and are delighted to host the clubs Official Online Store.
All of our products are manufactured to order so please allow around 5 weeks for delivery.
Sizing is standard for the UK market so you should be comfortable in your 'normal' UK clothing size.
Our sales team are always delighted to help with any enquiries you may have, please contact them on email@example.com for information.


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I gutted out today's school visit (thank you, Lenape and sorry about the frog voice) but I felt like the walking dead when it was over. I knew I had more than just a cold. The beastly germs in my lungs were churning up a foul brew, the color of which you do not want me to describe. And it was getting hard to breathe.
Doctor's diagnosis: nasty bronchitis, complicated by asthma.
Doctor's advice: crank up the asthma meds, add a few others, lots of water, rest, and do not – under any circumstances – go to the conference in Maryland this weekend.
So both my body and my spirit feel really bad. I hate, hate, hate being sick, but it feels awful to have to back out of an engagement at the last minute. If I had any energy, I would rant and rage. But I don't, so I won't.
The last time I got sick like this, I ignored the doctor. That's the time I wound up in the hospital, and it set off a chain reaction of illnesses that lasted more than two years.
So I am following the doctor's advice.
*coughs up lung*
*stops grumbling*


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Young Women, Idolatry & the Powerful Gospel
We are all inveterate worshipers — it's just something we do without thinking about it. Worshiping is part of our nature because God created us to worship Him, and, by doing so, we bring both Him and ourselves deep pleasure (Pss. 16:11; 149:4). The world is full of worshipers, and some of them actually worship God. But the truth is that most of us worship idols.
It's easy to identify idols that exist outside of us — like statues of Buddha, fast cars, or beautiful houses. Pinpointing the idols that reside within is a little trickier, however. These idols of our hearts are the desires, ideals, or expectations that we worship, serve, and long for. James 1 tells us that these desires motivate us to sin. In James 4, we learn that our desires are the cause of the conflicts in our lives. Our idolatrous desires entice us to sin in order to obtain what we think we must have in order to be happy. Young and old, male and female alike, we're all driven by our deep desires, our idols.
Because women have been created with a specific call to relationship — to be their husbands' helpers (Gen. 2:18) — it is very easy for them to idolize and live for relationships with men, to look to men as the source of their identity and purpose. Many young women, in particular, are tempted to see themselves as having worth only if they are in a relationship with a man. This propensity toward idolizing men is easily seen in family life. How many conflicts have been occasioned by parents' restricting of contact between their daughter and a guy she thinks she just can't live without? Frequently, what girls wear, who they hang around with, and what forms of media they embrace are intrinsically tied to getting or keeping the attention and approval of boys. Protestations of Christian allegiance aside, popularity with certain guys is often our daughters' functional god.
Of course, the gospel provides a young woman with the ultimate antidote to the worship of any human's acceptance and approval. The antidote is the worship of the One she was created to worship, Jesus Christ. He, the God-man, can become her identity as she hears Him call her to come and worship Him and find her life in Him rather than in any other man (Col. 3:4). He welcomes and assures her that, although she is an idolater, she is also loved and welcomed by the only Man whose opinion really matters. She doesn't need to attach herself to anyone other than Him, for in Him she has everything she needs (Phil. 4:19). He is her Bridegroom. She is clothed in His righteousness (2 Cor. 5:21). She is complete in Him (Col. 2:10).
Young women, like the rest of us, were created to worship. The sirensong of the world entices them to believe that outward beauty, popularity, and the right boy will satisfy, but it never does — no matter how she pursues these gods, not even if she marries Mr. Right. Like us, she will never be satisfied with worshiping and serving the creation because there is a Creator who has already claimed His place as Husband. He not only deserves our worship, He's the only One grand enough to captivate our hearts and turn our futile idolatry, our chasing after the wind, into joyful worship. Our young women need to be dazzled by the beauty of their Redeemer King. They need to hear His story, His beauty, His love, His excellencies over and over again so that the images they are tempted to worship will pale in comparison.
Daughters may begin to learn how to identify idols in their own lives as parents and leaders transparently admit and confess their own struggle with idolatry. When a dad confesses that he longs for a promotion at work more than he should (and is angry when he gets passed over again) or when mom admits that she's addicted to over-exercise so that she can approve of her appearance, a daughter will feel at liberty to admit her slavery to the boys' opinions. A young woman who knows that she's not alone in this struggle for singlehearted devotion will more freely admit her own idolatry and will listen more closely when her parents speak out of hearts drenched in humility. And, of course, parents can also help their daughters by praying that the Holy Spirit would make Jesus more beautiful than anyone else.
How long has it been since your daughter's heart was soaked in the gospel truth of this great One who gave His life for her that she might be free to worship Him and rest in His welcoming love? The antidote to idolatrous worship isn't found in rules prohibiting idolatry. Rules don't dazzle and captivate. They can't generate worship. They're not powerful enough to transform. What is? The glory of the Lord as seen in the face of Jesus Christ. "And we all, with unveiled face, beholding the glory of the Lord, are being transformed into the same image from one degree of glory to another" (2 Cor. 3:18; see also 4:6).


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Think becoming a real estate investor isn't an option for you? By taking action now, you can begin building your real estate portfolio, which is one of the surest ways to earn enough to enjoy the retirement of your dreams! Real estate investors know that they can build wealth while creating more monthly cash flow. They are also planning for the passive income they can rely on in the future. We will cover five ways you can build your Orange County real estate portfolio from scratch.
Set Goals and Make a Plan
Real estate investing is a business, and it's essential for the best outcome that you educate yourself about the subject of analyzing deals before you begin. Outstanding achievements always start with a plan to reach a goal. The same holds when you set out to build your Orange County real estate portfolio from scratch. Through your dedication, you can manage your holdings by making adjustments to remain on top of your investments and earn the most return on your investment dollars.
Multi-Family Property
By purchasing multi-family housing and living in one of the units, you can get started with your Orange County real estate portfolio from scratch. You'll qualify for mortgage rates as a primary residence, saving a great deal of money. You'll receive tax deductions, such as the ability to write off repairs and other qualifying expenses because it is an income property! You'll also have the benefit of your renters paying at least a portion of your mortgage payment, all while building equity, as you hold the property over the long term.
Invest in Land
Another way to start up your Orange County real estate portfolio from scratch is by investing in raw land because you can begin with a smaller investment and may not even require a bank loan to get started.
Depending on the tract's size, the land could then be subdivided and sold for a profit, lease to renters, develop your property with new construction, or simply hold the property, allowing it to grow in value over time. Investing in raw land, and exploring the multitude of income opportunities land offers, is a wise way to strengthen and diversify your portfolio.
Mobile Homes
When creating your Orange County real estate portfolio from scratch, you may want to invest in mobile homes, generally much less than traditional homes; they make an excellent entry-level investment. Additionally, they offer your portfolio diversity by tapping into a different Orange County housing market sector. As with land and other investment opportunities, there are many ways you can profit from mobile homes, such as rehabbing and resales, rental, or even offering a rent-to-own agreement.
You could kick off your Orange County real estate portfolio from scratch by investing with a partner. Naturally, you'll want to do your due diligence and seek out trusted and knowledgeable partners. The right partners can help you successfully build a real estate business that is mutually beneficial—avoiding the costly lessons learned through the pitfalls of poorly thought-out partnerships. Consider working with a trusted family member or friend with a record of success in real estate investments or, better yet, network until you find a professional that you can feel confident in from the real estate industry.
Would you like to begin building your Orange County real estate portfolio from scratch? There's no reason to go it alone! We make it easy; why not let the experienced professionals at H&M Realty Group help you start making real estate investments in Orange County now? H&M Realty Group can guide you through every step of the way, ensuring you feel confident in your investments. Send us a message or call H&M Realty Group at 949-625-4533 today!


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When Edward Snowden revealed that the federal government, in direct defiance of the Fourth Amendment to the Constitution, was unlawfully and unconstitutionally spying on all Americans who use telephones, text messaging or emails to communicate with other persons, he opened a Pandora's box of allegations and recriminations. The allegations he unleashed are that Americans have a government that assaults our personal freedoms, operates in secrecy and violates the Constitution and the values upon which it is based. The recriminations are that safety is a greater good than liberty, and Snowden interfered with the ability of the government to keep us safe by exposing its secrets, and so he should be silenced and punished.
In the course of this debate, you have heard the argument that we all need to sacrifice some liberty in order to assure our safety, that liberty and safety are in equipoise, and when they clash, it is the government that should balance one against the other and decide which shall prevail. This is, of course, an argument the government loves, as it presupposes that the government has the moral, legal and constitutional power to make this satanic bargain.
It doesn't.
Roman emperors and tribal chieftains, King George III and French revolutionaries, 20th-century dictators and 21st-century American presidents all have asserted that their first job is to keep us safe, and in doing so, they are somehow entitled to take away our liberties, whether it be the speech they hate or fear, the privacy they capriciously love to invade or the private property and wealth they salaciously covet.
This argument is antithetical to the principal value upon which America was founded. That value is simply that individuals — created in the image and likeness of God and thus possessed of the freedoms that He enjoys and has shared with us — are the creators of the government. A sovereign is the source of his own powers. The government is not sovereign. All the freedom that individuals possess, we have received as a gift from God, who is the only true sovereign. All of the powers the government possesses it has received from us, from our personal repositories of freedom.
Thomas Jefferson recognized this when he wrote in the Declaration of Independence that our rights are inalienable — they cannot be separated from us — because we have been endowed with them by our Creator. James Madison, who wrote the Constitution, observed that in the history of the world, when freedom has been won, it happened because those in power begrudgingly permitted freedom as a condition of staying in power or even staying alive.
But not in America.
In America, the opposite occurred when free people voluntarily permitted the government to exercise the limited power needed to protect freedom. That is known as "the consent of the governed." To Jefferson and Madison, a government lacking that consent is illegitimate.
So, the principal author of the Declaration of Independence and the principal author of the Constitution were of one mind on this: All persons are by nature free, and to preserve those freedoms, they have consented to a government. That was the government they gave us — not power permitting liberty, but liberty permitting power — and the instrument of that permission was the Constitution.
The Constitution was created by free men to define and limit the government so it can defend but not threaten our freedoms. Since only free persons can consent to a government, the government cannot lawfully exist without those consents. Here is where the modern-day tyrants and big-government apologists have succeeded in confusing well-meaning people. They have elevated safety — which is a goal of government — to the level of freedom — which created the government. This common and pedestrian argument makes the creature — safety — equal its creator — freedom. That is a metaphysical impossibility because it presumes that the good to be purchased is somehow equal to the free choices of the purchaser.
What does this mean?
It means that when politicians say that liberty and safety need to be balanced against each other, they are philosophically, historically and constitutionally wrong. Liberty is the default position. Liberty is the essence of our natural state. Liberty cannot possibly be equal to a good we have instructed the government to obtain. __
What is the only moral relationship between liberty and safety? __
It cannot be balance, because liberty and safety are not equals, as one created the other. It can only be bias — a continual predisposition toward and preference for freedom.
Every conceivable clash between the free choices of persons and their instructions to their government to safeguard freedom must favor the free choices because freedom is inalienable. Just as I cannot authorize the government to take away your freedom any more than you can authorize it to take away mine, a majority of all but one cannot authorize the government in a free society to take freedom from that one individual. So if somehow freedom and safety do clash, it is the free choice of each person to resolve that clash for himself, and not one the government can morally make. __
The government will alwaysake choices that favor its power because, as Ludwig von Mises reminded us, government is essentially the negation of freedom. If anyone truly believes that by silencing him or monitoring him or taxing him the government keeps him safe, and that those are the least restrictive means by which to do so, let that person surrender his own speech and privacy and wealth. The rest of us will retain ours and provide for our own safety.
The reasons we have consented to limited government are to preserve the freedom to pursue happiness, the freedom to be different and the freedom to be left alone. None of these freedoms can exist if we are subservient to the government in the name of safety or anything else.
Liberty and Safety
previous post


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At the Lewis & Clark Taproom we have a long history of supporting live music in our community. To date, more than 1,000 musical acts have performed at the brewery on our indoor and outdoor stages. Everything from local bands, regional bands and national touring acts such as Robert Earl Keen, Blitzen Trapper, Reel Big Fish, Myles Kennedy, Corb Lund, Will Hoge, Cody Canada, Reckless Kelly, Blistered Earth, Hell's Belles, Kyle Gass Band and All Good Things just to name a few. We offer live music virtually every Thursday, Friday & Saturday nights. We are proud to be the premier venue for live music in Helena, MT.
A majority of our shows are free to the public but we do have ticketed events from time to time. Please check out www.LCtaproom.com for more detailed information on our live music and events schedule.


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While the entire plan is likely to be controversial (and the sections on border control have already been criticised), I'd like to focus on the section on cybercrime and to offer a few thoughts:
Action 1: Build capacity in law enforcement and the judiciaryThe recommendations for action at EU level are welcome, but unfortunately Ireland has a long way to go to meet the recommendations for action at national level. I've written about the failings in the Irish response to cybercrime recently in the Sunday Business Post.
By 2013, the EU will establish, within existing structures, a cybercrime centre, through which Member States and EU institutions will be able to build operational and analytical capacity for investigations and cooperation with international partners. The centre will improve evaluation and monitoring of existing preventive and investigative measures, support the development of training and awareness-raising for law enforcement and judiciary, establish cooperation with the European Network and Information Security Agency (ENISA) and interface with a network of national/governmental Computer Emergency Response Teams (CERTs). The cybercrime centre should become the focal point in Europe's fight against cybercrime.
At national level, Member States should ensure common standards among police, judges, prosecutors and forensic investigators in investigating and prosecuting cybercrime offences. In liaison with Eurojust, CEPOL and Europol, Member States are encouraged by 2013 to develop their national cybercrime awareness and training capabilities, and set up centres of excellence at national level or in partnership with other Member States. These centres should work closely with academia and industry.
Action 2: Work with industry to empower and protect citizensMuch of this is uncontentious, but the references to handling illegal internet content require careful scrutiny. The "guidelines on cooperation" and "notice and takedown procedures" reflect a worrying trend at EU level towards bringing about internet censorship by means of self-regulation. The result is that decisions about legality are being made in a way which doesn't have a legislative basis and excludes judicial oversight. This trend can already be seen in relation to internet filtering but this strategy, if implemented, would seem to extend it significantly further. It is hard to see how this proposal could be compatible with Article 10 of the European Convention on Fundamental Rights.
All Member States should ensure that people can easily report cybercrime incidents. This information, once evaluated, would feed into national and, if appropriate, the European cybercrime alert platform. Building on the valuable work under the Safer Internet Programme, Member States should also ensure that citizens have easy access to guidance on cyber threats and the basic precautions that need to be taken. This guidance should include how people can protect their privacy online, detect and report grooming, equip their computers with basic anti-virus software and firewalls, manage passwords, and detect phishing, pharming, or other attacks. The Commission will in 2013 set up a real-time central pool of shared resources and best practices among Member States and the industry.
Cooperation between the public and private sector must also be strengthened on a European level through the European Public-Private Partnership for Resilience (EP3R). It should further develop innovative measures and instruments to improve security, including that of critical infrastructure, and resilience of network and information infrastructure. EP3R should also engage with international partners to strengthen the global risk management of IT networks.
The handling of illegal internet content – including incitement to terrorism – should be tackled through guidelines on cooperation, based on authorised notice and take-down procedures, which the Commission intends to develop with internet service providers, law enforcement authorities and non-profit organisations by 2011. To encourage contact and interaction between these stakeholders, the Commission will promote the use of an internet based platform called the Contact Initiative against Cybercrime for Industry and Law Enforcement.
Action 3: Improve capability for dealing with cyber attacksThe Irish CERT body (IRISS) does not have any state funding at present - will this recommendation encourage the Irish government to provide funding?
A number of steps must be taken to improve prevention, detection and fast reaction in the event of cyber attacks or cyber disruption. Firstly, every Member State, and the EU institutions themselves should have, by 2012, a well-functioning CERT. It is important that, once they are set up, all CERTs and law enforcement authorities cooperate in prevention and response. Secondly, Member States should network together their national/governmental CERTs by 2012 to enhance Europe's preparedness. This activity will also be instrumental in developing, with the support of the Commission and ENISA, a European Information Sharing and Alert System (EISAS) to the wider public by 2013 and in establishing a network of contact points between relevant bodies and Member States. Thirdly, Member States together with ENISA should develop national contingency plans and undertake regular national and European exercises in incident response and disaster recovery. Overall, ENISA will provide support to these actions with the aim of raising standards of CERTs in Europe.


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NOPI's chef-owner is Yotam Ottolenghi, who struck culinary gold a few years back with his game-changing Ottolenghi cafés. This somewhat more grown-up, all-day restaurant shares a similar look and ethos, but is more formal. The white decor is warmed up with brass fittings; the basement contains large sharing tables and an open kitchen. The inventive cooking has a firm foundation in the Middle East and takes bold flavour forays into the Mediterranean and Asia.
You can go the conventional route, with starters and mains, or take the opportunity for wider grazing by sticking to sharing plates (but these are quite small). Vegetarians have plenty of choice, with dishes such as a savoury cheesecake with gently pickled beetroot, crunchy hazelnuts and thyme honey, or a moreish side portion of truffled polenta chips. Star dish was spiced gurnard served Vietnamese-style: taken off the bone, mixed with chilli and spices, wrapped in a banana leaf and steamed.
NOPI isn't the greatest bargain in town (a main course of comparatively lacklustre chickpea dumplings with tahini and yoghurt cost a stiff £19). Two-hour table slots are strictly enforced, and service can seem rushed as a consequence. The wine list is as wide-ranging as you'd expect, with some excellent (if pricey) selections.


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Vendor: LifeSong Milestones
LifeSong Milestones' Wooden Wall Hanging Plaque is a great keepsake item for your Family. With our quality section of Inspirational and heartwarming decorative wall plaques, you will be able to create a lasting memory with your Family. These Wall Plaques are carefully Digitally Printed with an INSPIRATIONAL message that reminds your family of the importance of the memories you've shared together. You can have it displayed in your Home's Living Room, Bedroom, Kitchen, Dining Room, and Entryways. A perfect gift idea for Housewarming Party Celebrations, Family Member, Loved Ones, Friends, and Family Traditions. This keepsake will sure to last a lifetime. Be sure to check our vast collection of Wooden Wall Hanging Wall plaques!
Made in the USA and Designed exclusively by © 2021 LifeSong Milestones.
Most orders will require 3-4 business days production plus 2-3 days shipping. So your order should arrive anywhere from 4-7 business days.
Shipping charges are dependent on weight. You can preview the shipping charges at checkout after entering your shipping address.
Got questions? Read through our FAQs to see if it's answered there! If not, please contact us via this form.


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Freckled Sage
Freckled Sage Oilcloth Adult Bib Fruit and Gingham Yellow
Our handmade oilcloth bibs are the perfect item for anyone who wants to stay clean and look good while doing it! Dress your meals up or down with this convenient and adorable accessory! Great for a decadent lobster dinner or digging into wings while watching the game. Perfect for drinking and driving - so your coffee doesn't spill all over your nice clothing!
Our oilcloth bibs come in a variety of cheery and youthful patterns for someone with special needs. Food and spills easily wipe away so you have one less thing to worry about. Best of all the crumb catcher will help keep your lap clean!
One size fits all! The best clothing protector available.
Simply wipe clean!
Proudly Handmade in USA by the oilcloth experts!


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What is Heart Bandits? Heart Bandits is a dog rescue organization devoted to the American Eskimo Dog. Founded in 1996, Heart Bandits rescues American Eskimo Dogs in need, provides loving care, and finds them qualified, permanent, adoptive homes. Heart Bandits: Heart Bandits is a nonprofit federally tax-exempt 501(c)3 organization with chapters across the USA and Canada. Our Chapter Directors, Foster Homes, Officers, and Trustees are all volunteers. We are not shelters with visiting hours. Our rescue efforts are managed out of our own homes. Expenses are funded through our Membership, adoption fees, and donations. Your support is greatly appreciated. What is an American Eskimo Dog? American Eskimo Dogs are often called "Spitz", however, "Spitz" is not a breed of dog, but rather a group of breeds with similar characteristics. Some of the other breeds included in the Spitz group are Keeshonden, Finnish Spitz, and Pomeranians. The preferred nickname for the breed is "Eskie". American Eskimo Dogs are highly intelligent and make wonderful companion animals. Eskies have white or cream colored coats and come in standard (15"-19" - at shoulder), miniature (12"-15"), and toy (9"-12") sizes. More about American Eskimo Dogs Why the name Heart Bandits? Because given the smallest chance to do so, an Eskie will steal your heart! The American Eskimo is one of the most intelligent of all canine breeds. They are very curious. They will examine changes in their environment with a wary, yet inquisitive eye. Their antics while playing will often cause you to grin or even laugh. They are very social and very aware of their family. They are very loving. They always seem to know when a family member needs to be cheered-up or to simply be loved. Anyone who has ever had an "Eskie Hug" truly understands their unique ability to love. |
Please help support Heart Bandits Your tax deductible donations are vital By Mail: Heart Bandits, By PayPal: |
Earn money for Heart Bandits when you shop online or search the web. Special offers & coupons at many |
"My goal in life is to be as good of a person my dog already thinks I am." ~ Anonymous |


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Matthias Xavier III is at the top of his game. He's cocky, he's gorgeous and he's the starting left fielder for the MLB Las Vegas Rockets. He can (and does) have any woman he wants, and he likes his life just fine the way it is.
News & reviews for the fiction lover in us all!


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{I am in love with this stunning dining room. It is the perfect embodiment of "masculine chic". I love the polished silhouettes, perfect symmetry, and blending of elements to make some very classic pieces feel completely fresh and new.}
Last Friday's "Fabulous Room" featured a chic gentleman's suite designed by Madrid-based designer, Luis Bustamante. Bustamante started his career in the 1980s as a sculptor and painter after studying fine arts at the Universidad Compultense de Madrid. He went on to exhibit in Madrid's political capitol of Madrid and its artistic capitol of Barcelona. Bustamante eventually moved to Barcelona and finding himself intrigued by interior design, he opted for a career change. Eventually, he moved to Mexico where he lived for 5 years, cementing his reputation as a formidable international designer.
{This space is one of the most modern in Bustamante's portfolio. I love the custom bench around the fireplace.}
In the year 2000, Bustamante found his way back to his hometown of Madrid and established the design studio which serves as the headquarters for his business. Bustamante has completed both residential and commercial projects throughout the world. Think high-profile destinations such as New York, London, Miami, Spain, and Mexico. Bustamante's work reflects his classical sensibilities. His spaces orbit around a perfect sense of symmetry and are imbued by Roman and Greek motifs—think striking sculptures, marble columns and plenty of Greek key. While Bustamante's work is decidedly more formal and classical than what I typically gravitate towards, I was struck by the sheer perfection of his portfolio. Every space is just so fine. You can tell he uses the finest materials and every detail is attended to with the most precise perfection. Have you ever seen such polished, chic rooms?
{This living room is part of the same home that I posted about on Friday. You'll notice the minimal, mostly white color palette continues into this space.}
{Ok, can we take a minute to discuss this kitchen? I immediately noticed that this home must belong to someone who loves to entertain. There is plenty of seating, an incredible bar in the background, and plenty of serving space. You may notice that appliances, aside from a pair of matching refrigerators are completely absent. Maybe we're not seeing the entire thing, but after looking at this home on Bustamante's website, I am not sure where there would have been room for a stove. Whether the owner cooks or not, I would love to attend a dinner party in this fabulous space.}
{This was one of the first images that really drew me in and piqued my interest about Bustamante. Notice the play on scale and the Greek key trim lining the walls. Again, everything looks so fine.}
{Another Example of Perfect Symmetry and Balance}
{Notice the Greek key trim and dentil moulding in this chic hallway. I love the "Valentino Red".}
{This is a more modern take on Bustamante's classic sensibility. The series of abstract paintings is phenomenal. I would love to know who the artist is.}
{How gorgeous is this office? I think I could make myself right at home in this space.}
{A Handsome Vignette featuring more Amazing Art—The black wall looks amazing against the bright, white woodwork.}
{I really love the lighting throughout Bustamante's projects. Notice the floor-to-ceiling bookcases and tufted sofas.}
{Bustamante takes accessorizing to another level. Everything is museum-quality.}
What are your thoughts? Can you appreciate such classical spaces? Can you envision yourself living in one of these homes?
{Images Courtesy of Luis Bustamante Interior Design}


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In Memoriam
O'Reilly, James E. (Father)
January 5, 2018
The twinkle in his eye let everyone know that he was not only enjoying
their company but was truly grateful
for the time he spent with them.
He often said: "I don't try to change people.
I just accept them."
Let us pray in thanksgiving for the life of Fr. James E. O'Reilly, SJ, who died on January 5, 2018, at Colombiere Center in Clarkston, Michigan. He was 91 years old. May he rest in peace.
Jim was born on June 12, 1926, in Toledo, Ohio. He entered the Chicago Province of the Society of Jesus on June 10, 1944, at Milford, Ohio. He was ordained on June 19, 1957, at West Baden College in southern Indiana, and took final vows on August 15, 1977, in Cleveland, Ohio.
Before entering the Society, Jim graduated from Campion Jesuit High School (1944). As a Jesuit, he earned a Bachelor's Degree in Latin from Loyola University Chicago (1948-1950). He studied philosophy and theology at West Baden College. Jim also earned a Master's Degree in Counseling from John Carroll University (1970).
During Regency, Jim taught English and math at St. Ignatius High School in Cleveland (1951-1954). After finishing theology studies, he returned to St. Ignatius and spent twenty-two years there. In addition to teaching theology and being a counselor to the students, Jim was the director of the counseling program (1970-1974), president (1974-1979), and vice-president for alumni (1979-1980). He also was rector of the Jesuit community from 1970-1974. While president of St. Ignatius, Jim resisted moving the school to the suburbs. After his many years at St. Ignatius, Jim then taught and was rector at Walsh Jesuit High School (1980-1986). At the young age of 60, Jim responded to an invitation to help start a school in Africa. He spent two years in Africa helping to start — and also teaching at — Loyola Secondary School in Wau, Sudan.
Upon returning to the states, Jim was an assistant to the Colombiere Center superior (1988-1989) and then the coordinator of the Spirituality Center at Colombiere (1989-1990) before returning to his hometown, Toledo. He was a chaplain at St. Mary's and St. Francis de Sales parishes and superior of St. Mary's Jesuits (a.k.a. Birckhead Place).
In 1995, Jim moved to Detroit and began his long association with Loyola High School (which was founded in 1993) and St. Francis de Sales Parish (which became St. Peter Claver Catholic Community in 2005). He was pastor of St. Francis for twenty years (1995-2015) while also being a chaplain and student counselor at Loyola High School (1996-2015). In addition to all of these duties, Jim was acting president of Loyola High for one year (1995-1996) and superior of the Jesuit community (2005-2012). When the Loyola High Jesuit community closed in 2012, Jim took up residence in Lansing-Reilly Hall on the campus of the University of Detroit Mercy. Jim was an amazingly effective and beloved counselor at Loyola High School well into his 80s. In 2015 he moved to Colombiere Center to care for his health.
Jim's smile and self-deprecation put everyone he encountered immediately at ease. When a person was in Jim's presence, they knew that Jim cared for and respected them. The twinkle in his eye let everyone know that he was not only enjoying their company but was truly grateful for the time he spent with them. He often said: "I don't try to change people. I just accept them." Through his words and actions Jim showed others the way to a deeper encounter with his one true love: Jesus Christ.
Jim donated his body to science. Details for Jim's memorial Mass will be forthcoming.


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Third seed shipment sent to Norway seed vault by USDA
- Date:
- March 12, 2010
- Source:
- USDA/Agricultural Research Service
- Summary:
- A shipment of seed sent by the Agricultural Research Service earlier this month to the Svalbard Global Seed Vault in Norway included a wild Russian strawberry that an expeditionary team braved bears and volcanoes to collect.
- Share:
A shipment of seed sent by the Agricultural Research Service (ARS) earlier this month to the Svalbard Global Seed Vault in Norway included a wild Russian strawberry that an expeditionary team braved bears and volcanoes to collect.
The seed shipment--ARS' third since January 2008--included wild and cultivated soybeans, semi-dwarf wheat and rice cultivars, and other samples maintained in the agency's National Plant Germplasm System (NPGS). ARS' goal, over the next 10 to 15 years, is have the majority of the system's 511,000 collections stored in the vault, which is administered by Norway's Nordic Genetic Resources Center together with the Global Crop Diversity Trust.
The vault itself is built into a mountainside on Spitsbergen Island, located midway between Norway's northernmost coast and the North Pole. With this third U.S. shipment, the facility will house more than 500,000 plant accessions obtained from around the world. However, the total storage capacity is likely 10 times that amount, notes plant physiologist David Ellis with ARS' National Center for Genetic Resources Preservation in Fort Collins, Colo. Ellis coordinates the shipments of seed obtained from multiple ARS locations.
Worldwide, there are about 1,400 operating genebanks. The Svalbard vault's purpose isn't to replace them, but rather to provide a secure remote backup location for the genetic diversity contained in the genebanks, should their collections be lost due to natural disaster or other reasons.
The ship containing ARS' contributions "set sail" the last week of February and arrived the first week of March, adding 10,522 samples of seed to the Svalbard collection. Strawberry specimens included Fragaria iturupensis, a wild relative originally collected in 2003 from the island of Iturup in Far Eastern Russia by scientists from the N.I. Vavilov Institute of Plant Industry. Led by senior scientist Andrey Sabitov, an ARS collaborator, the team hiked for three days in bear territory to obtain the seeds from the Atsunupuri Volcano's lower flank.
Horticulturist Kim Hummer of the ARS National Clonal Germplasm Repository in Corvallis, Ore., received some of the seed, which may provide genes for new flavor components or pest resistance. This seed has now been sent to Svalbard for long-term preservation.
Story Source:
Materials provided by USDA/Agricultural Research Service. Note: Content may be edited for style and length.
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I remember planning these funerals with my mother. The funeral directors – glorified salesmen – tried to sell us the most expensive caskets, with satin pillows, for comfort I suppose, and lead lining so the worms and bugs wouldn't have a meal of our men.
I'd have to admit, I'm not the best of Catholics, but as I understand the premise, when we die, our souls are going elsewhere. We're saved, providing we've been good enough to get through the pearly gates.
I had difficulty looking at my brother's dead body. Cerebral Palsy jailed him within his body, unable to say "Hey, how are ya," and unable to grow up to run, play, learn and unable to ever have a life of his own. I watched him suffer his whole life and I watched him find joy in chocolate birthday cake and family visits to his nursing home. I had to pray beside his dead body with my family and when I looked at it, I didn't see him there. It wasn't in the absence of breath or movement. He just wasn't there.
David died a few years later. He had AIDS, so the funeral home insisted that he be cremated. That disease ravaged the body of a young, strong, vibrant man who died in the presence of my parents. When I got home, to my mother's annoyance, I wouldn't go downstairs to see him. I already knew. He wasn't there. Seeing his broken carcass would do nothing more than make me sick to my stomach over what he had endured. A broken heart was enough.
Seven years later I watched my father deteriorate for a month in the hospital. This time I got to tell him how much I loved and admired him. I got to tell him I was sorry for the times I was a selfish, rotten daughter. I got to say goodbye before they pulled the plug. At that point, the machines were keeping him alive in a clinical sense, but I felt his presence too.
At his funeral I watched his casket from a distance. He wasn't there. Christopher wasn't there. David wasn't there when they burned him to ashes. None of them are in the ground as the worms and the bugs make a meal of their bodies. Their souls are soaring off in some magnificent journey, while we're here, left to try to make sense of this world as we bury them and try to let them go.
That's why I come here. To sit by their headstones and talk to them. I know I can talk to them from anywhere. This black night I sit here and almost see their rotting corpses beneath me and their brilliant spirits in flight above. I'm in the middle, but what makes me so different? I'm alive and so are those ghosts of fancy. The worms and bugs below are alive, and don't they have a right to a good meal?
Life, even unseen and imagined is around me as I seek a meager understanding of it. I think the only difference between my life and those of the spirits is water. From what I hear a human being is 75% or more water, not unlike the planet we live on. We need at least a few litres a day for good health and energy.
We use it to bathe in and to clean most of our things. We use water to cook with and to eat with. Water relaxes us. It calms us as we swim in it and even as we watch it reflect the blue sky. Oceans, seas and lakes provide a source of food to us, with all its critters swimming and wriggling around in it. We drink it and we pee it out almost as fast. It feels good as we drink it and even better as we relieve ourselves of it.
We like to talk of how we reinvent ourselves. Nothing reinvents itself with the fluidity of water as it's poured into a glass or as it pours from a river into a lake or an ocean. Nothing is more immense or more attractive. Even the sky, almost as big, if it wasn't the purveyor of rain that it is. Like God, it is everywhere and in everything. Only the desert knows different, and is likely the reason hell is often described as burning.
Water is the difference between us and them.
Angels are usually depicted with great wings and pleasant faces. Cherubs pointing darts at peoples, I suppose because love hurts. When a movie ghost has a drink, the liquid runs through their non-corporeal selves onto the furniture. These guys don't live here the way we do. They don't have thirsts to quench. They don't need to take a shower. They don't need water.
Do they need love? Do they have jobs to do up there in the heavens? They must; otherwise they're living the lives of house cats and everybody knows cats have the brains the size of chicken eggs. Thinking of these brilliant beings soaring the heavens with messages to deliver and papers to file is the only way I can find for it to make any sense. They're not like us, but maybe we could be a bit more like them.
Do they need love? Do they have jobs to do up there in the heavens? They must; otherwise they're living the lives of house cats and everybody knows cats have the brains the size of chicken eggs. Thinking of these brilliant beings soaring the heavens with messages to deliver and papers to file is the only way I can find for it to make any sense. They're not like us, but maybe we could be a bit more like them.
I sit here by the graves of my boys in the dark of night, I take a swig of beer and I realize I should probably be drinking water. A tear comes to my eye. We even need water to cry.
Do spirits cry? I take another swig and remember stories of religious icons crying. A statue of the Virgin Mary crying blood and even a marble Jesus with true tears.
Do spirits cry? I take another swig and remember stories of religious icons crying. A statue of the Virgin Mary crying blood and even a marble Jesus with true tears.
There's my proof.
I shed another liberating tear, just because I miss my brothers and my dad. I shed a tear because the world is so full of uncertainty and contradiction.
When the spirits cry, it's because of us. When they cry, they have to do it here, on earth, where the water is.
After 15 years in the marketing industry as a graphic designer, Linda Laforge now devotes herself to painting, writing, and teaching drawing classes for kids and adults at the Huronia Arts Academy in Barrie. Check out her website here: http://www.lindalaforge.com/
Note: For information about Brian Henry's writing workshops and creative writing courses, see here.


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The all-or-nothing mentality prevails in our society, but moderation is our mantra when it comes to exercise, eating and setting goals. Still, there's one thing that many of us fear so much that we forgo moderation and head to extremes: fat. The residual effects of the low-fat craze of the 1990s linger, causing many people to believe that less is more when it comes to fat. Being conscious of your dietary fat intake is definitely a good thing, especially when you're trying to reduce your risk of heart disease or lose weight. But if you take it too far, you could be putting your health in jeopardy. How Much Fat Do You Need?For healthy adults, the Dietary Guidelines for Americans recommend 20-35 percent of your daily calories come from fat. The American Heart Association takes a middle-of-the-road approach, advocating a 30 percent fat intake. Use the following chart to see your estimated daily fat recommendations based on these ranges. Recommended Daily Fat Intake Based on Calorie Needs
*20-35 percent of daily calories
^Less than 20 percent of daily calories +Greater than 35 percent of daily calories Lower fat isn't necessarily better. Regularly consuming fewer than 20 percent of your daily calories from fat (see "Too Low" on the chart above) will put your health at risk in many ways as discussed above. A diet too high in fat (see "Too High" on the chart above) can also lead to problems—heart disease, diabetes, cancer and weight gain. 6 Health Risks of Too Much Fat Restriction1. Poor Vitamin Absorption Eating a diet too low in fat can interfere with the absorption of the fat-soluble vitamins A, D, E and K. Because these nutrients are fat-soluble, your body needs dietary fat to utilize them. These vitamins are stored mostly in the liver and fat tissue and are important in bodily functions such as growth, immunity, cell repair and blood clotting. If you're not eating enough fat to bring these vitamins into your body, they will be excreted, and you may be at risk for a vitamin deficiency. 2. Depression A diet that's too low in fat—especially essential fatty acids, which your body can only get from food—might hurt your mental health. Both omega-3s and omega-6s play roles in mood and behavior. They are the precursor to many hormones and chemicals produced in the brain. One study published in the Journal of Affective Disorders has linked low and abnormal essential fatty acid intake to depressive symptoms. Other research shows that, because fatty acids help to insulate nerve cells in the brain, allowing these nerve cells to better communicate with one another. People who are deficient in omega-3s may suffer from bipolar disorder, schizophrenia, eating disorders and ADHD. 3. Increased Cancer Risk Colon, breast and prostate cancers have all been correlated with low intakes of essential fatty acids. Research has shown that a high intake of omega-3s slows prostate tumor and cancer cell growth, too. If your diet lacks healthy fats, you could be increasing your risk of cancer. 4. High Cholesterol and Heart Disease Low-fat diets also play a role in cholesterol levels and heart disease. When your diet is too low in fat, your body's level of HDL (the "good" cholesterol) goes down. This is problematic because you want your HDL level to be high to help protect against heart disease. HDL collects "bad" cholesterol from the blood and transports it to the liver for excretion. When those ratios are out of balance—and when your LDL ("bad" cholesterol) level gets too high, you face cholesterol problems and an increased risk of heart disease. Essential fatty acids, especially Omega-3s, can elevate HDL, improve cholesterol levels and protect the heart. 5. Imbalance of Nutrients—Especially Carbs If you're not eating enough fat, then you're likely getting too much of other things, namely carbs and/or protein. This affects the overall balance of your diet, which could lead to health problems. A carbohydrate-rich diet can inflate appetite and girth and increases your chances of developing type 2 diabetes. On the flip side, a high-protein diet taxes the kidneys and liver and can lead to osteoporosis. Both cases can result in nutrient deficiencies. The key is to balance all three macronutrients—fat, carbs and protein—to ensure optimal nutrition and disease prevention (more on that below). 6. Overeating If you're always choosing low-fat or fat-free foods at the grocery store, you could be shortchanging your weight-loss efforts. Many of these processed foods contain added sugars to enhance taste; they're often similar in calories to the original full-fat product. Research has shown that people tend to believe these foods are "freebies" and will even overeat them, thinking they're healthy or low in calories. Plus, fat helps carry flavor in our foods. It leads to fullness and satiety, which means you can get by longer on a meal or snack that provides fat without feeling the need to eat again soon. When that fat is missing, your appetite may get the best of you. Considering the health risks of not eating enough fat, it is definitely important to include enough in your diet daily. However, not all fats are created equal. Foods such as avocados, canola and olive oil, almonds, tuna, salmon and flaxseed are all excellent sources of healthy fats. High-fat meats and dairy products, trans fats (hydrogenated oils), and saturated fats should be limited. Just as eating too few calories can hurt your weight-loss efforts, a diet too low in fat can hurt your health, too. Enjoy a moderate amount of fat daily with the peace of mind that you are protecting your heart, brain and your body with every bite. |


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Superannuation is a handy way of saving for retirement, so that you'll have an income to live on once you're no longer working.
Your employer must pay a portion of your earnings into your superannuation fund, which invests them on your behalf.
How much superannuation will I be paid?
In Australia, your employer is required by law to pay your super contributions once a quarter.
The current superannuation guarantee (SG) rate is 9.5%. So, your employer must pay a minimum of 9.5% of your ordinary time earnings (OTE) to a complying superannuation fund or retirement savings account.
Can I add to my super?
Yes, you can! Making personal contributions to your superannuation is a great way to reach your retirement goals sooner.
One way to do this is through a salary sacrifice arrangement with your employer. This simply means that you pay an agreed amount from your pre-tax salary into your chosen superannuation fund with each pay.
It's a very tax-effective way to add to your super, as these contributions only attract tax at 15% (up to a certain level), which is generally less than your marginal tax rate.
How much to contribute depends on several factors, including how long until you want to retire and your retirement goals. Speaking to a financial planner can help you evaluate the best options for you.
Superannuation co-contribution
You may also be eligible for contributions from the government to help you save for retirement. The super co-contribution and the low-income superannuation tax offset are both ways the government can add to your super. Find out more about government contributions on the ATO website.
How much super do I need to retire comfortably?
Research shows that many of us underestimate how much we'll need to live comfortably in retirement.
According to the MoneySmart website, how much you'll need depends on your big costs in retirement and the type of lifestyle you want to have. "If you own your own home, a rule of thumb is that you'll need two-thirds (67%) of your pre-retirement income to maintain the same standard of living."
The Association of Superannuation Funds of Australia (ASFA) estimates that single people will need just over $44,000 a year to be comfortable, while a couple will need just over $62,000 (excluding housing costs).
A 'comfortable' lifestyle is defined as one where you're able to take part in a range of leisure and recreational activities, while maintaining a good standard of living i.e. you can afford to purchase household goods, private health insurance, a reasonable car, clothes and domestic or occasional international travel.
When can I access my superannuation?
You've spent years building up your nest-egg, so when can you make use of it? You can access your super once you meet one of the following conditions:
- when you turn 65 (even if you haven't retired)
- when you reach the preservation age and retire; or
- under the transition to retirement rules, while continuing to work.
There are also some special circumstances where you may be able to access your super early, such as severe financial hardship, including COVID-19.
Source: Money & Life