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Photo Gallery
OKLAHOMA CITY – After allegedly threatening to shoot and kill police officers, an Oklahoma man is behind bars.
Oklahoma City Police say 19-year-old Tavon Railback recently threatened to shoot and kill police officers on social media.
Officials issued a warrant for his arrest for violating the Oklahoma Anti-Terrorism Act, and unauthorized use of a computer to violate state statute.
He was arrested and booked into the Oklahoma County Jail Tuesday afternoon.


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Posted by Desiree from CHICAGO, Illinois
Verified Purchase
i love the way they smell (beeswax and tree resin), so even though they don't always work perfectly they are a pleasure to use
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subset: commoncrawl


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Truckminator game detail
2017-03-17 49 Plays 0% comment(s)
Are you scared of zombies? Don't be scared of them because it's time to destroy all those wicked enemies in Truckminator which is a challenging Racing game online. You will have to utilize yoru Truckminator carefully and go get rid of all wicked zombies before they kill you. Drive your vehicle as you try to aim and shoot them down. To boost your strenght, you should keep your truck upgraded gradually by achieving lots of upgrades. Don't forget to unlock more other weapons! Join the game at WingsUnblocked.com now! Good luck!


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EMHP Agreement
(Article appeared in September 2012 newsletter)
Hank Mulligan
On July 31, 2012, all eleven County Unions signed an agreement with the County that extends our health insurance through December 31, 2020. I would like to thank County Executive Steve Bellone and Director of Labor Relations Paul Margiotta for working with Labor to reach an agreement that provides significant savings for the County while preserving adequate benefits.
Some highlights of the Agreement are:
- Anyone employed by the County on December 31, 2012 will not contribute to the premium or group cost of health insurance. However, effective January 1, 2013, any active member in an HMO Plan will pay the difference between the cost of the HMO and the cost of the Employee Medical Health Plan of Suffolk County (EMHP).
- All retired employees will have the same benefit level and cost as active employees. Participants covered by Medicare will have county insurance as secondary coverage.
- Any participant receiving a New York State Disability Pension will not make any health insurance contribution.
- EMHP will cover emergency treatment costs above the reasonable and customary rate for out of network providers when they are utilized on an emergency basis and there is no participating provider available to provide the emergency treatment. This benefit will be limited to $100,000 cost per claim.
- Coordination of benefits will be reinstated for all participants hired prior to January 1, 2013.
- The Health Insurance Buy-Back Grievance is granted.
- Upon application to the EMHP co-chairs, a participant with minor child(ren) with a physical or mental disability may be exempt from the out of network deductible and may receive 100% reasonable and customary reimbursement for care of the child(ren).
- Reasonable and customary will no longer be calculated as a percentage of Medicare. The parties will agree upon a new third party provider.
- Dependent grandchildren will be covered as they were in 2011. However, the child must live with the covered employee and the employee must be the legal guardian of the child.
- The Unions will provide $17 million in recurring savings starting in 2013.
- All employees hired on or after January 1, 2013 will contribute 15% of the premium or group cost of health insurance they select, single or family.
The signed agreement will be presented to the Suffolk County Legislature for approval.
Medical care outside of U.S.A.
EMHP Labor Management Committee Meeting Agenda Item # VIII.B.3
What do you do if you need medical care outside of the U.S.A.?
When you need healthcare outside the U.S., Puerto Rico and U.S. Virgin islands
- Always carry your EMHP Empire BlueCross Blue Shield (EBCBS) identification card.
- Check with EBCBS before leaving because your health care benefits may be different outside the U.S., Puerto Rico and U.S. Virgin Islands.
- In case of emergency, go directly to the nearest hospital or doctor. Call the BlueCard Worldwide Service Center if hospitalized, at 1-800-810-BLUE (2583) or call collect at 1-804-673-1177.
- If you need to locate a doctor or hospital, or need medical assistance services, call the BlueCard Worldwide Service Center at 1-800-810-BLUE (2583) or call collect 1-804-673-1177, 24 hours a day, seven days a week. An assistance coordinator, in conjunction with a medical professional, will arrange a physician appointment or hospitalization, if necessary.
- Call the BlueCard Worldwide Service Center at 1-800-810-BLUE (2583) or collect at 1-804-673-1177 when you need inpatient care. In most cases, you should not need to pay upfront for inpatient care at participating BlueCard Worldwide hospitals except for the out-of-pocket expenses (non-covered services, deductible, co-payment and co-insurance) you normally pay. When cashless access is arranged, the hospital will submit your claim on your behalf.
- Call EBCBS at 1-800-939-7515 for pre-certification or prior authorization, if necessary.
Claims filing and payment information
- For inpatient care at a BlueCard Worldwide hospitalthat was arranged through the BlueCard Worldwide Service Center, 1-800-810-BLUE (2583), you only pay the provider the usual out-of-pocket expenses (non-covered services, deductible, co-payment and co-insurance) when cashless is arranged. The provider files the claim for you.
- For all outpatient and professional medical care, you pay the provider and submit a claim. You may also have to pay the hospital 9and submit a claim) for inpatient care obtained from a non-BlueCard Worldwide hospital or when inpatient care was not arranged through the BlueCard Worldwide Service Center.
- To submit a claim, complete an International Claim Form and send it to the BlueCard Worldwide Service Center. The claim form must be completed and accompanied by itemized bills otherwise your claim will be returned to you and payment will be delayed.
Neither the Blue Cross and Blue Shield Association nor any of its independent Licensees shall be liable for any loses, damages, or uncovered charges as a result of using the BlueCard Worldwide Service Center or receiving care from any provider listed on the Blue Cross and Blue Shield Association site.
Website Information
See the "Links" page for the EMHP, Empire Blue Cross Blue Shield and Flexbene websites.


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Experience the West Coast with £100 off a holiday for two.
Surrounded by must-see hotspots in every direction, enjoy the finest bars and restaurants on the Sunset Strip and explore LA's hip and trendy neighbourhoods.
Book a hotel in West Hollywood and find yourself in the centre of one of the hottest hubs of LA. Why not add on a few nights at one of California's stunning Pacific Coast beaches while you are there too?
Book now and make that California dreamin' a reality.
Offer Goods/Services: This Offer entitles you to receive £100 off any West Hollywood or West Coast USA holiday. Offer is based on two adults sharing. Holiday must include return flights and a minimum of seven nights' accommodation. TravelPlanners' terms and conditions apply. Prices subject to availability at the time of booking. Offer valid to book from 18/03/19. Holiday must be booked by 30/09/19. Travel must be completed by 30/12/19. Entry into the Offer means that you have opted in to receiving TravelPlanners promotional emails only. You will not receive any emails from any third party and your data will not be passed on to any third party.
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Eligibility Criteria: The promotion is open to members of Priority who are UK residents age 18+.
Offer Start and End Dates: Offer is valid from 25/02/19 - 17/03/19.
Redemption Instructions: To redeem, tap 'Use now' and you will be directed to the Travel Planners website. You can then call Travel Planners on 0203 542 8888 and quote your code. The advisor will be then be able to put together the package and deduct £100 off the total cost of the holiday.
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These terms and claim instructions incorporate and apply in addition to the Priority App Terms and Conditions, which can be found under Settings in your Priority App.
O2's decision as to Offer allocation is final and no correspondence will be entered into. Applications not complying with these terms and conditions will be invalid. If any provision of these terms and conditions is held invalid by any law, rule, order or regulation of any government, or by the final determination of any court of competent jurisdiction, such invalidity shall not affect the enforceability of any other provisions not held to be invalid.
O2 reserves the right to suspend, cancel or amend this promotion and/or review and revise these terms and conditions at any time without giving prior notice and by continuing to take part in the promotion subsequent to any revision of these terms and conditions, participants shall be deemed to have agreed to any such new or amended terms.
This Offer is governed by English Law and is subject to the exclusive jurisdiction of the English courts. This Offer is administered by Telefónica UK Limited (O2) and promoted by TravelPlanners. For any concerns about the operation of the offer please contact the promoter.
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Shell Offshore has elected to invest in its PowerNap deep-water project in the U.S. Gulf of Mexico. Shell announces a programme to invest in natural ecosystems as part of its strategy. Shell must remain at the forefront of the drive for greater corporate transparency. The project is expected to start production in late 2021 and produce up to 35,000 boed at peak rates. Blacktip is Shell's second material discovery in the Perdido Corridor and is part of a continuing exploration strategy. The company repurchased 293,861,620 A ordinary shares for an aggregate consideration of $9.25 billion.
It is anticipated to have a forward-looking break-even price of less than $35/bbl. The reports outline our approach and activities in the crucial areas of sustainability. It completion of the sale follows receipt of regulatory approval by the Danish authority. Currently estimated to contain more than 85 MMboe recoverable resources. The programme will contribute to Shell's three-year target, beginning in 2019. The divestment aligns with Shell's strategy to reshape refining efforts towards a smaller. Shell discovered PowerNap in 2014. 100% developed by Shell.
Wael Sawan, Shell's upstream director says "PowerNap further strengthens Shell's leading position in the Gulf of Mexico".
It is currently has an expected production of 175,000 barrels of oil equivalent per day (boe/d). A transformation of the global energy system is needed, from electricity generation to industry and transport. The Industry Associations Climate Review assesses for the first time Shell's alignment with 19 key industry association. Blacktip is a Wilcox discovery in the Perdido thrust belt and was discovered in the Alaminos Canyon Block 380. It is located in the south-central Mississippi Canyon area approximately 150 miles from New Orleans in about 4,200 ft of water.
It comes in addition to existing efforts, from reducing the carbon intensity of oil and gas operations. The report also details new governance principles to improve how Shell manages its memberships of industry associations. The Shell-operated (71.5%) Olympus production hub is co-owned by BP Exploration and Production Inc. (28.5%). The find presents the opportunity to augment existing production in the Perdido area where Shell's Great White. PowerNap production will be transported to market on the Mars pipeline. The maximum number of ordinary shares which may be purchased by the company under the next tranche.
Shell Trading and Supply and Shell Energy Europe Limited will retain oil and gas lifting rights from the DUC assets. The deal is another step in our transformation to high-grade and optimise our portfolio to drive resilient returns. It is the first commercial discovery now brought into production in the deep-water Gulf of Mexico Norphlet formation. It operated by Shell Pipeline Company LP and co-owned by Shell Midstream Partners, L.P. Shell's announcement signals that one of the world's biggest energy companies is pursuing a decarbonisation strategy.
Drilling at the initial Blacktip well is still underway and has to date encountered more than 400 feet net oil pay. The shares bought back under the next tranche will be the a ordinary shares traded in the EUR denomination. Shell is the first in the industry to set near-term targets for the emissions of both its operations and its products. The well is currently being deepened to further assess the structure's potential. Appomattox is a story of efficiency through innovation. Shell is making a wider range of transport solutions available to customers. It must be prepared to openly voice concerns where company find misalignment with an industry association.
"It demonstrates the depth of our portfolio of deepwater growth options", Wael said.
Shell announces that it is also investing in 200 new rapid electric vehicle charge-points. Blacktip is operated by Shell (52.375%) and co-owned by Chevron U.S.A. Inc. (20%). It demonstrates the depth of portfolio of deepwater growth options. The transaction is subject to closing conditions and regulatory approvals and is expected to close in 2019. The start of production at Appomattox is only just the beginning of further maximising the flow of resources in the prolific. The transaction covers the sale of Shell's Martinez Refinery and adjacent truck rack.
The ability to fully leverage the existing infrastructure to unlock value. Shell will roll out similar choices to customers in other countries. The next tranche will be carried out on the London Stock Exchange and/or on BATS. Shell retains its Downstream presence in Denmark through A/S Dansk Shell. Shell has a leading deep-water portfolio with an exciting development funnel. Shell's associated branded fuel businesses, Aviation terminal, and Catalysts business. It will be conducted in accordance with the company's general authority to repurchase shares granted by its shareholders.
Strong exploration acreage in the US Gulf of Mexico, Brazil, Nigeria and Malaysia heartlands. The discovery in a Shell heartland adds to the company's Paleogene exploration success in the Perdido area. The network of Shell-branded retail stations in Denmark will continue to be operated by DCC. The company's global deep-water production is on track to exceed 900,000 boe per day by 2020. The transaction is an agreement by Shell Overseas Holdings Limited with Altinex AS. Shell currently is the largest leaseholder and one of the leading offshore producers of oil and natural gas.


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- Home
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Hot Sticks are the best solution for protection against electric shock when working with high voltage power lines.
The telescopic poles are manufactured from reinforced fibreglass for a high mechanical strength with outstanding electrical stability under high humidity. T
hey can be used for mechanical and electronic products but primarily suitable to check transmission lines, power distribution equipment, power lines, load break connectors and fuses.


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This article is only available in the PDF format. Download the PDF to view the article, as well as its associated figures and tables.
Sugar Absorption Tests, with Special Reference to 3-O-Methyl D-Glucose and D-Xylose. JAMA. 1963;183(1):173. doi:10.1001/jama.1963.03700010127055
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Develop a daily practice
I'd heard it so many times before: it was important to develop a daily practice. CEOs and startup founders talked about it when they were interviewed on podcasts. All the research pointed to how important it was to develop a daily practice of meditation. Develop a daily practice, people said, and I'd think one of two things:
a.) I know I need to do this, but, gah, I just don't have the time. There's so much to do! How does anyone stay on top of it all? Let me read the book by so-and-so about their daily practice maybe that will give me some ideas…I'll think about what I want to do for a daily practice, and I'll start sometime…I'll start on Monday. Starting on Monday feels right. Fresh week. New start. All of that.
b.) Okay, okay, okay, I need to develop a daily practice. I'm gonna do it, this time! I'm going to do something daily! I'll start with a challenge—yes—a 30-day challenge. Roll up my sleeves, here I come, this daily practice thing is HAPPENING! Yeah! I'll give myself gold stars, and I'll track my progress. Positive reinforcement. I'm setting this goal, I'm going to do it, and it's going to be great.
When I took the first approach, it was mostly just a delay tactic. I read about other people's daily practices and got inspired, and then made a lot of excuses about not having enough time to develop a daily practice that I could reasonably sustain.
When I took the second approach, it was mostly just perfectionism—I was going to be "perfect" about the daily practice—and then I'd immediately feel chained down to it, like ugh, was I really going to "have to" meditate every day for the rest of my life? I'd feel obligated and want to rebel, or I'd grit my teeth and put in the time and all, but then I'd feel all motivation leave me once I'd hit some kind of official milestone. If the challenge was 30 days, I'd feel proud of myself for making it to day 30, and then day 31 felt lackluster.
And then everything changed.
Develop a Daily Practice That Feeds You
I'm not totally sure how this clicked, but there came the day when this felt like the truest thing I knew: to not give myself the time and space for my daily practice, was akin to not feeding myself. I eat every day to feed myself, physically—and I needed to develop and sustain a daily practice, to feed myself, emotionally.
You would never eat your regular meals on a Monday, and then consider eating on Tuesday and say, "Well, I could eat today, but I did eat yesterday, and eating takes so much time…"
Someone could counter that by pointing out that hunger is a physical sensation, one that gets painful to ignore, that we require eating daily in order to sustain our lives.
I'd say: yeah, and your emotional hungers are also physical sensations, and they get painful to ignore, and whether you admit it or not, you require daily emotional nourishment of some kind, in order to sustain your life.
When you are…tired. resentful. overwhelmed. exhausted. worried. ruminating. angry. irritated. doing too much. unable to focus. difficulty prioritizing. experiencing physical symptoms of illness. navigating a big life transition. caring for the sick or those who are dependent on you. reactive. trying to make big changes in your life or on behalf of the world. stretching into a new space that's outside of your comfort zone. spaced out. numbed out. zoned out…
When you are any of the above, you are going to be emotionally hungry.
Some of you who are reading this may be downright starving.
A daily practice is not a burden, an obligation, a thing you "must do" in order to be a good person, and a daily practice doesn't need to take a lot of time—and yes, you do have the time.
A daily practice is something we must give ourselves, in order to have any kind of a life. A daily practice of some kind, where in some way you slow down to connect to yourself, is critical.
Different Types of Daily Practices
Maybe something in you knows that this is true—that a daily practice of some kind is required nourishment. The next thing you might wonder: what type of daily practice should you do?
Well, there's really no "should" to it all. Your practice doesn't need to be fancy, does not need to involve elaborate ritual, does not require a specific cushion to sit on or a special room, does not need to be specifically a meditation practice, does not require watching your breath.
You could have a daily practice of spending five minutes in total silence. You could have a daily practice of checking in with yourself to see where you are in integrity, and where you feel you want to realign with your integrity. You could have a daily practice of taking a morning walk. You could have your daily practice while you are in the shower, getting deeply present to the sensory delight of water on skin and feeling gratitude for each breath. You could have a daily practice of sketching quietly with colored pencils. You could have a daily practice of dancing wildly and ecstatically. You could have a daily practice of listening to inspiring, uplifting audios while you're commuting to work.
What kind of daily practice do you want to do? Does your life need more color? More quiet? More laughter? More getting present with who you are and what you truly want?
The Cons. The Pros.
The cons of not having a daily practice are things like feeling tired, irritable, resentful, overwhelmed, and on and on.
The pros: having more energy. being less reactive. feeling less overwhelmed. tapping into more joy. feeling more gratitude and appreciation. noticing more of the goodness in the world. having better ideas. being more creative. feeling less stuck. navigating life challenges with a bigger perspective. feeling resourced and rejuvenated even amid difficult circumstances. optimism. better focus and concentration. improved immunity. stress resilience.
Believe in the Power of Five Minutes
The next hurdle is often one of time and believing that there are too many other things that are more important to do, thus preventing you from "fitting in" the daily practice.
"I don't have time," I told myself year after year, as I spent time each day surfing Facebook, or watching television, or flipping through the latest issue of Us Weekly to find out about the money and clothing and divorces of celebrities I'd never meet.
This "I don't have time" thing is always an interesting one to look at. We all have the same number of minutes in each day, and whether I was working 80+ hour weeks between multiple jobs in order to scrape together enough to pay my bills, or I was dictating my own hours after becoming self-employed, "I don't have time," was something I'd hear myself saying. It's something I hear a lot of us saying.
How much time are you spending checking text messages? Or on social media? Watching television? Could you spend 20 minutes less on those options? Are you willing to confront your resistance to prioritizing just 20 minutes for yourself?
And if you truly—really, really, and truly—do not have 20 minutes, then okay, what time DO you have? Could you spend just five minutes on a daily practice? If you truly feel like you can't cobble together 20 minutes—and it's worth asking oneself the hard questions about one's own resistance to really believing that somewhere in your life, 20 minutes is available—then choose five minutes. Or ten. Or fifteen. Or seven.
"It feels like there wouldn't even be a point to just five minutes," I can hear someone say, to which I'd reply…
…that five minutes is better than no minutes. Five minutes of slowing down to breathe is better than no minutes of slowing down to breathe. Five minutes of sketching with colored pencils in the middle of your workday is better than no minutes. Five minutes of offering yourself validation and acknowledgment for being a good human being are better than no minutes. Ask any minister, preacher, or religious leader, and I'm quite sure that they will tell you that five minutes to pray to the god of your understanding is better than no minutes.
"It just seems so self-indulgent," others may protest.
And sure, it is. Self-indulgence in and of itself isn't a bad thing, especially if it enables you to show up for your life in ways that are kinder and more compassionate. We live in a world where people suffer emotionally in greater numbers than ever before, and it is no crime to create ways to build your emotional resilience. That's what a daily practice does for your life—it builds that emotional resilience.
In addition, the benefits of your own emotional resilience are far reaching and extend beyond you. You aren't likely to feel patient, compassion, and kind with others if you aren't doing it with yourself. When you are physically hungry, it's difficult to think of anything other than your own physical hunger. When you are emotionally hungry, you may not realize this, but it's more difficult to really give to anyone else.
Choose your Priorities
When you don't feed yourself, physically, the longer you go without feeding, the worse it gets. That's why you must choose feeding yourself physically, as a priority.
When you don't feed yourself, emotionally, the longer you go without feeding, the worse it gets. This is why you must choose feeding yourself emotionally, as a priority.
When you feed yourself physically, the healthier and stronger you are.
When you feed yourself emotionally, the healthier and stronger you are.
If you are one of the lucky humans in this world who has access to food to feed yourself physically, it would be senseless to simply just choose not to eat.
If you are one of the lucky humans in this world who has access to five minutes to feed yourself emotionally, it would be senseless to simply just choose not to take the five minutes.
Something shifted when I realized that a daily practice was essential to my happiness and well-being, and therefore skipping a daily practice was basically saying, "I have the option to do something to improve my happiness and well-being, but hey, I won't take it."
It's my wish that in reading this, something shifts for you, too—that you get ruthless about deciding to evaluate how you use your time, find the 20 minutes, and commit to nourishing your emotional health as a central priority in your life.
There are so many people on the planet who do not have access to the resources that they need. If you do have access, then I beg of you, use those resources fully, because there are so many others who would trade you for your circumstances in an instant. To have access and then squander those resources seems like such a tragedy. To have access is such a gift, and it's a gift that carries so much potential. To use the resources you have, and see if that gives you more capacity to make the world better for others, could be the gift the world is waiting for.


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Hari's book comes with some impressive endorsements from the likes of Elton John, Hilary Clinton and Naomi Klein so adding my own seems somewhat pointless. However, unabashed I forge on – this is an excellently constructed, thought provoking and necessary book. As someone who has been relying on Selective Serotonin Reuptake Inhibitors (SSRIs, antidepressants) for the best part of the last three decades (there it is…I'm out of the closet), Lost Connections shocked me.
Hari recently spoke to a packed audience in Adelaide. He spoke engagingly and with generosity – I joked to the woman sitting next to me that we got two hours' worth of "talk" for the price of one. He had a lot to say!
Hari elegantly synthesises all the best research and detailed discussions with experts in the field of depression and anxiety. Ultimately, the book challenges the prevailing medical dogma that depression and anxiety are caused, not by life's circumstances, but by a chemical imbalance in the brain that can be "fixed" by adjusting that balance with SSRIs or other medications. If that were the case, Hari wonders, then why do the clear majority of people (including himself) taking SSRIs not feel better. Down the rabbit hole he plunges.
Lost Connections is not an outright rejection of medicating depression and anxiety yet he does point out the drug companies' complicity in keeping the antidepressant industry robust – the predicted worth of the industry in 2020 is USD$16.8 billion (click on the button below to find out more). Hari's exploration is deeper than that. He examines nine causes of depression and anxiety, all of which relate to disconnection – disconnection from meaningful work, from other people (loneliness) and from meaningful values (replaced with, what Hari terms "junk values") and from childhood trauma, to name a few. He then looks at some different and successful treatments for depression and anxiety and proposes some solutions.
Click on the Amazon button below to purchase this book
Lost Connections: Uncovering the Real Causes of Depression – and the Unexpected Solutions
This amazing book will change your life' Elton John'Brilliant' Matt Haig'Wonderful' Hillary Clinton'A game-changer' Davina McCall'Brilliant for anyone wanting a better understanding of mental health' Zoe BallA radically new way of thinking about mental health. What really causes depression and anxiety – and how can we really solve them? Award-winning journalist Johann Hari suffered from depression since he was a child and started taking anti-depressants when he was a teenager. He was told that his problems were caused by a chemical imbalance in his brain. As an adult, trained in the social sciences, he began to investigate whether this was true – and he learned that almost everything we have been told about depression and anxiety is wrong.
Across the world, Hari found social scientists who were uncovering evidence that depression and anxiety are largely caused by key problems with the way we live today. Hari´s journey took him from a mind-blowing series of experiments in Baltimore, to an Amish community in Indiana, to an uprising in Berlin. Once he had uncovered nine real causes of depression and anxiety, they led him to scientists who are discovering seven very different solutions – ones that work.
Price: $14.71


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Nine weeks ago, I was diagnosed with a sacral stress fracture in the middle of training for my second marathon. I was walking down the street in Fremont on a sunny afternoon when my doctor called to give me this news. As her disembodied voice told me that there was no way I could run that race, and worse, that I would need to stop running entirely for two months, I didn't think about the big picture. I didn't think about our (literally and figuratively) burning planet, the people of the world who want to run but won't ever be able to, or even about my many friends, whom I love dearly, who have dealt with stress fractures and worse. I didn't think about how insignificant this temporary problem would be in the long run. I went straight into disaster mode. All I could think was that I was weak, I was broken, and I was utterly unequipped to deal with my ever-present anxiety without the outlet of my sport. I couldn't respond to my doctor; all I could do was sit on some stairs on the street and cry.
Last weekend, the incredible women I'd been training with for that marathon- CIM- ran their race. I hadn't run with them eight weeks, yet they kept me in the loop of their training, invited me to post-run brunches, and included me as part of their team. I flew down to Sacramento with them and the three other awesome humans who made up the cheer squad. Despite not being able to run the whole distance of the race, I was cleared by my PT to run 3 miles, and I had the best time. The weekend was filled with laughter, tears, group stretching, early mornings (yass morning people!), sunshine, meeting run icons like Sally Bergesen and Devon Yanko, vegan brunches and multiple viewings of The Devil Wears Prada.
But most importantly for me personally, I was surprised by how overcome with emotion I was for a race I didn't run. I've never felt more proud than when I stood at that mile 23 cheer station, watching for the magenta shirts that signaled another teammate approaching and seeing them fly past. My plan was to cheer each one on, and run to the finish with whoever the last team member was to come by. I had unceremoniously ripped the timing chip off of my race bib (just in case) and thrown it into the hotel trash can the night before. I had been through eight weeks learning to let go, and though I can't say I have quite mastered that art, my perspective on this particular race had shifted dramatically. This was no longer my race, it was my team's race. And that was enough to fill my heart.
When I spotted my last teammate approaching the cheer station with pacer/cheerer Rira running beside her, I shouted her name and some encouragement as she went by, and then stepped onto the course and started my watch. I caught up to them and learned that she had been in serious pain since mile 11. This badass was still running at mile 24, and I wouldn't have believed such a thing was possible if I wasn't watching it with my own eyes, and if I didn't know how dedicated and tenacious she is as a person. Rira and I ran a few paces ahead of her per her request, keeping her going. When Rira- the kindest and most encouraging pacer and person ever- had to jump off in the last mile (she wasn't registered for the race, but was pacing for the last 9 miles), I dropped back to my teammate and told her that we were going to cross the finish line together. I would not cross without her. She thanked me, and honestly the fact that she was talking impressed me even more. Then she picked up the pace. I couldn't believe it. When I ran Eugene in the spring, I didn't start to hit a wall until somewhere between mile 18 and 19. And I certainly didn't pick up the pace at the end. I barely remember getting to the finish, and I'm pretty sure I all but fell across it. My legs were so trashed and my body so empty that the prospect of a final push was completely off the table. But here was this woman who had run through 15 miles of intense cramping in her legs, pushing so hard that she picked up the pace by a full minute per mile, according to my watch. I was proud to finish with her.
In fact, I was overwhelmed with pride for all of the teammates who completed that race. Many of them BQ'd, and for one of them, it was her first ever marathon. But more than anything, it was amazing to watch the progress of these strong-as-hell runners, even when I was sidelined and feeling sorry for myself. They worked so hard and yet with so much joy. It was a privilege to see them on the journey of training for and running this race together. And it was a gift to be embraced into this group despite my inability to actually run.
I've been thinking a lot about the word brave lately. After celebratory post-race burgers and a few days of collective processing of emotions, one of my teammates called me brave. At first this surprised me. I hadn't run a marathon that weekend, I hadn't pushed my physical limits like she and our other team members had.
It's a brave thing to sign up for, train for, and complete a marathon. Bravery can come in many forms, and it might not seem immediately obvious why running a marathon is "brave" if you don't see the point in it. I know plenty of people don't. But being brave simply means doing something scary. When we do things that scare us, we become stronger people. We show ourselves that we can do things we didn't think we were capable of. We actively fight the most pervasive and powerful demon there is: fear. Proving ourselves to ourselves builds confidence and endurance that can be carried into other areas of our lives. People fight the fear demon in many ways. Sometimes by running a marathon. Sometimes by not running one.
I think I understand what that teammate meant when she called me brave. I was forced to find and use new weapons against my fear demon than the one I was used to wielding. And despite the intense FOMO that came with watching my friends do the one thing I desperately wanted to do but couldn't, I didn't isolate myself from them. I didn't ignore them and crawl into a cave of despair (at least not frequently). I participated as best I could from the bench, and tried to give as much support and encouragement as I could muster. And in return, these women kept me endlessly entertained in group messages, shared meals and hotel rooms and triumphs and disappointments with me, and that gave me strength. They enabled me to be brave, and I'm so thankful for that.
This isn't a CIM race report. This is a report on months of not running and the last 3 miles of CIM. A different kind of race, but an endurance event nonetheless.
This morning I finally broke 4 miles in a run for the first time since September, and this time, my teammate who I crossed the finish with at CIM helped me cross that line. I finally see a light at the end of this dark, run-less tunnel. When I get there and step into that bright sun, I'm going to run like hell.


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Find here my favorite Autumn Porridge bowl that comes along with creamy chocolate oats and Ashwagandha! Spices like cinnamon and cardamom will keep you warm and cosy during your day, while toppings like almond butter and cashews will help you to ground and nourish.
6 common facts about Ayurveda and TCM
Find some common facts about TCM and Ayurveda this week on my blog! TCM and Ayurveda are both medical systems which are ancient and originated long BCE.
Traveling Korea Ayurvegan style
Let me tell you something about Korean food habits and Ayurvedic facts! A travel blog about traveling Korea and exploring…
Raw Plum Cheesecake Recipe
Find here my delicious Ayurvedic raw vegan plum cake recipe! It is easy to prepare, super delicious and nourishing – and perfect for Thanksgiving for sure!
Ayurvedic Transition to Autumn
Make a slow and gentle transition from late summer to autumn now. Feel balanced, healthy and grounded with my nutrition and lifestyle hacks for September!
Ayurvedic Chakra Salad Recipe
Ayurvedic Chakra Salad Recipe – eat the rainbow to find one enlightened moment!
"Late Summer Porridge"
Find here my Late Summer Porridge recipe with wild berries, raw chocolate and hacks for your specific Dosha related diet! Let´s have a delicious transition from August to September!
Shirodhara – The Third Eye Therapy
When it comes to Ayurvedic treatments, many people are a bit lost in all those terms in a foreign language.…
Monday Motivation Interview – with Balaram Das from Project KRISH – Girl child education and women empowerment
I talked to Balaram Das from Project KRISH and it was one of the most inspiring interviews. Balaram Das are connected in another way as well, as we both come from the Hardcore Straight Edge Scene and so this collaboration comes truly from a deep connection and the bottom of our hearts!
Real Dharma Doo – Project KRISH is helping girls to get education in India
The team of project KRISH believes in a social change, in education for every child and is on the way to make the world a better place.
"Good Morning AyurYoga" Flow
Here is a short AyurYoga sequence I love to practice in my morning hours – it can be done in 15 minutes, if you find some longer time on your mat, it is also possible to stretch it to 30 minutes. But it will help you to start your day in a calm and gentle way!
Easy peasy vegan summer Dal recipe
This easy to digest and simple summer Dal recipe will leave you refreshed but grounded and great! It comes along with seasonal ingredients and extra hacks for your specific Dosha! Oh – and it is vegan, of course!
Monday Motivation Interview with Erin from Uniquewellnesscodes – dive deep into your genetics!
Today I want to introduce you to a wonderful scientific skilled lady and friend of mine – her name is Erin, she is known as "Uniquewellnesscodes" on Instagram! What she exactly does, you can read on my Blog! Have a great start into your new week and let´s raise the vibes out there, wellness warriors of light! 😉
Ayurvedic approved smoothie recipes for all three Doshas!
What can we do to make smoothies a bit more "Ayurvedic friendly?" + Three delicious Ayurvedic approved Smoothie recipes!
My Ayurvedic Self-Love Journey
Many years ago I was a different person. I share today a part of my story with you. How and why did I found Ayurveda and Yoga – you can read here!
Ayurvedic Inspired Holistic Summer Recipes
I will please your taste buds today with:
A delicious and cooling coconut bowl recipe A healthy and grounding potato salad recipe A creamy low fat pasta recipe to feed your soul
Thrive with me! ❤
Kick-start your day with an Ayurvedic Morning Routine!
Imagine one of those days: Hitting the snooze button too
many times, rushing out oft he bed for a quick shower and running out oft he house.
The traffic drives you crazy, you arrive the office too late and everything is
just super annoying to you right away.
Your colleagues are asking stupid questions, your boss is so
mean to you – in the lunchtime you head over to calm yourself with fries, a
burger and a milkshake "because you deserve that." After your meal you feel
worse than before.
Sound familiar to you? Don´t worry, I have been here before.
A bad day caused by a rushed morning without even had the feeling that
everything will "suck." But things sometimes start to fall in place and
everything works against you.
Ayurveda SOS guide to stay cool during the heat wave
Here are the most effective Ayurvedic and Yogic ways to stay cool during the heat period and this summer!
Ayurvedic – holistic skincare routine for a healthy, glowing skin
A healthy, glowing skin is something many of us want to achieve, but imbalances and modern lifestyle causing often the opposite of it. When you already tried everything that is available, go on and find some helpful secrets here – and maybe the skin you were always wishing for!
According to Ayurveda – a vegan diet can help to boost your health!
The vegan philosophy and ethics are perfectly fitting together with Ayurvedic nutrition. From a spiritual perspective, we have the topic of Ahimsa – which can be translated as a form of non-violence.
Strawberry Coconut Porridge
Learn how to prepare a delicious and easy Ayurvedic strawberry porridge for the summer season! Holistic, vegan and easy!
Digital Detox by accident…and how it was just the best thing that happened to me!
I had a super busy week and so I decided already on Tuesday to pack my bag, everything planned, organized – nothing bad could happen. My mom dropped me off at the trainstation in Mainz after work and as I was sitting there, waiting for the train…I realized that I left my smartphone at her car.
Let´s talk about (conscious) Sex!
Erotic is all about energy! How is the principle of erotic and sex working from an Ayurvedic perspective? We will…
Vegan Kimchi Recipe – From Ayurveda With Love
Yes, yes, yes! I have here a Korean approved vegan Kimchi recipe I want to share with you! What about Ayurveda and Kimchi? I will talk shortly about that!
Tri-Doshic Holistic Rhubarb Muffins recipe
Full of flavor, easy to prepare, filled with holistic and nourishing ingredients. My muffins are the perfect start into the summer season!
Meet Angela Perger from "The Simple Ayurveda Podcast" – Monday Motivation Interview
Angela Perger from the "Simple Ayurveda" Podcast is one of the most authentic people I have met around the last year at the Internet. Her simplicity to explain Ayurveda and make it fit into our day to day life is mesmerizing.
Ayurvedic Breakfast – cool down Pitta folks!
Unique, delicious and healthy – we teach you how to start your day powerful and satisfied! Tips, facts and recipes for the most important meal of the day!
Ayurvedic Breakfast – let´s get warm, Vata peeps!
Unique, delicious and healthy – we teach you how to start your day powerful and satisfied! Tips, facts and recipes for the most important meal of the day!
Interview with Montserrat Arias aka "Sassyyogagirl" – a honest talk about mental health awareness and women´s rights!
Get to know one of my loveliest friends, far away from Motivation Monday this week, but a truly inspiring Wonder…
Explore the six tastes in Ayurveda
Nutrition is one of the fundamental principles in Ayurveda. Ayurveda is a preventive science and how can we be more preventive than with the food we consume daily?
Meet Kevin Parenteau from Vancouver – The most handsome Yoga teacher!
Kevin is a wonderful Yoga teacher from Vancouver in Canada. He is sharing his journey for a while on Instagram…
Ama – The root cause of all diseases
Ama – undigested metabolism toxins and why it is important to focus on them You might have heard or read…
Detox…and what comes after?!
The shift from January to May is a Kapha season, we come from the cold and dry Vata season to the nourishing, rich and watery Kapha season. In April the temperatures are getting warmer, the trees and flowers are starting to bloom. For our body it is just the right time to Detox and also to lose some weight – if you want to!
AyurYogaDetox – Free E-Book available now!
Free E-Book available now as a Download for all subscribers! 🙂
Interview with Angela Glaz – Founder Of Eka Yoga, Seattle – Win an Online Consultation with her!
Meet Angela Glaz, Founder of Eka Yoga in Seattle – Ayurvedic counselor and Yoga Teacher! We are so excited and honored
Feel great with our 6 days AyurYoga Detox – you can do it at home!
On the first of April I will be publish my little 6 day-detox-guide, that comes along with a 6 day #AyurYogaChallenge on Instagram. This ebook is going to be available as a FREE download.
Ayurvedic secrets to release your menstrual pain
I have here some free facts and tips, how to make your next period a gentle ride instead of a rollercoaster!
The "period cure" Fhô-real!
Another great way to treat your body with relaxing herbs is to make this Phô! This Phô comes along with Fennel, Cinnamon and good ingredients that leave your body satisfied and balanced.
The "Treat Yourself Like A Queen" Porridge recipe
As you might know can periods be pretty awful and painful for some of us. I would like to share my latest Porridge recipe with you, that also comes along with a Blog post on "From Ayurveda With Love." Some ingredients can help to release some pain and relax your body.
Easy Facts about the qualities of the Doshas
Learn how to categorize food,habits and seasons to the qualities of each Dosha.
Discover the Doshas
Let´s dive deeper into this medical science which is focused in balancing our life and it´s healing aspects.
Show me your tongue…
Tongue scraping is as important as brushing your teeth, imagine our mouth as a gatekeeper!
You are unique…
It´s nice to meet you! What do you want to learn from Ayurveda?
Best Ayurveda Quotes To Fall In Love With Ayurveda
From Ayurveda with love is all about – falling in love with this ancient science! Of course! And as we just dived into a new season, let´s fall in love with this ancient, medical system to maintain balance and health!Find my top 10 Ayurveda quotes today on my blog!
We are on vacation….
Bye Bye Germany, welcome South Korea! We are stoked!


text: The fundamental principles of classic thermodynamics as they apply in science and engineering are illustrated here in numerous, fully worked out examples. Equally valuable at undergraduate and first-year graduate levels, this powerful study tool takes students from fundamental laws to the behavior of PVT systems, to the treatment of flow processes, the basics of chemical thermodynamics and more. Hundreds of review problems with answers speed comprehension and reinforce learning....Continua


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First Draft Episode #203: Simon Curtis
Simon Curtis, pop star, actor, and author of Boy Robot and its forthcoming sequel. Listen to his brand-new singles, "Graduate" and "Rainbow" now!
Links and Topics Mentioned In This Episode
Simon's first big gig was as a part of the children's choir for a national touring production of Joseph and the Amazing Technicolor Dreamcoat
Simon's "It Gets Better" video for The Trevor Project is beautiful and heartbreaking and very worth a watch.
Early on when he got to LA, Simon was able to audition for Johnny Wright, manager for acts like New Kids on the Block, the Backstreet Boys, N*SYNC, Justin Timberlake, Britney Spears and more.
Simon starred in Spectacular! a Nickelodeon TV movie
Simon made his first album, 8 Bit Heart, after challenges in his acting career threw him into a depression
LeVar Burton from Reading Rainbow and Michael Scott, author of The Alchemyst: The Secrets of the Immortal Nicholas Flamel series, were two of the earliest voices encouraging Simon to write a novel
Michael Strother, who became Simon's editor at Simon Pulse, first reached out to Simon as a supportive fan of his music online as @CupcakeAndy
I reference Sabaa Tahir's author journey, where she spent six years writing her first novel, Ember in the Ashes, and then had to turn around and write the sequel in waaaaaay less time. Sabaa talks about this (and so much more!) in her episode of First Draft.
Simon recorded and released R∆ while he was writing Boy Robot (the book)
Ariana's "Thank U Next" is on the level with Simon's purposeful cultivation of gratitude
Simon's song "Love" was a song that hit him like a lightning bolt
Janet Jackson's The Velvet Rope album is a full ALBUM, not a collection of singles
FIve years ago Simon discovered Fleetwood Mac, iconic band featuring Stevie Nicks, check our Rumours and be forever changed
Kacey Musgraves' album Golden Hour was so freaking rad and reshaped Simon's taste in music
Victoria Aveyard (author of the Red Queen series; listen to her First Draft interviews here and here) had a conversation about not asking people to read their books — Simon takes an opposite approach: "Bitch, read my book!"
I will never stop crying watching the part of Netflix documentary, Knock Down the House, when Rep. Alexandria Ocasio-Cortez (D-NY) gives herself the most badass pep-talk
I want to hear from you!
To leave a voicemail for a future episode, call 818-533-1998. Or you can email the show at firstname.lastname@example.com.
Subscribe To First Draft with Sarah Enni
Every Tuesday, I speak to storytellers like Veronica Roth, author of Divergent; Linda Holmes, author and host of NPR's Pop Culture Happy Hour podcast; Jonny Sun, internet superstar, illustrator of Lin-Manuel Miranda's Gmorning, Gnight! and author and illustrator of Everyone's an Aliebn When Ur a Aliebn Too; Michael Dante DiMartino, co-creator of Avatar: The Last Airbender; John August, screenwriter of Big Fish, Charlie's Angels, and Charlie and the Chocolate Factory; or Rhett Miller, musician and frontman for The Old 97s. Together, we take deep dives on their careers and creative works.
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Chris Kerr spent nearly two decades investing in vegan food without finding a convincing plant-based alternative to fish.
This year, investors have poured money into plant-based meat, with Beyond Meat now worth more than US$9 billion ($14b) after its IPO in May and Impossible Foods valued at US$2b ($3.1b) after raising $300m in the same month.
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Candy Eats YYC Reviews Tour of Asia Event
Have you heard about Mister Chen's, a hip restaurant located downtown in Mission? Opened by Chef and owner Shaun Desaulniers, they're serving up Asian food and fantastic cocktails in a sleek and fun environment. The restaurant is designed by an architect firm, Fort Architecture, who has also designed the space for Village Ice Cream and Ol' Beautiful.
Photo Courtesy of Mister Chen's (@MisterChensYYC)
I was invited to Mister Chen's first ever Tour of Asia dinner. For $50 (+tax & gratuity), guests enjoy a delicious interactive four-course dinner. On this Tour of Asia, we went to three different countries; Vietnam, the Philippines, and Thailand. There was a vast variety of sauces from each country and each course came with the suggested sauce pairing. However, the interactive part of the dinner was to create our own sauces! Every course of the dinner is meant to be dipped into the sauces and eaten with your hands.
We were taken to Vietnam for our first course with a lobster, mango, mint salad roll, and chao tom sugar cane shrimp. Peanut sauce (tuongh den) and hoisin sauce are the suggested sauce pairing for this course. The salad roll was very refreshing and it cools down the spiciness from the sauce on top of the shrimp. Overall this dish is an amazing dish for the summer and I would definitely get it again!
SALAD ROLL - lobster, mango, mint
SHRIMP - chao tom sugar cane
We were taken to the Philippines for our second course with adobo chicken satay and filliino Pinoy-style ribs. Adobo sauce and banana ketchup are the suggested sauce pairing for this course. The ribs were fall off the bone and the chicken had the taste of char from the grill. This course is simple and straightforward.
SATAY - adobo chicken
RIBS - filliino pinoy-style
We were taken to Thailand for our third course of green Thai curry mussels with grilled bao. Fermented shrimp paste fish sauce (nam prik kapi) is the suggested sauce pairing for this course. Fresh PEI mussels were cooked in an extremely flavourful green Thai curry. My only regret is that I wish I had rice to eat the curry with!
MUSSELS - green Thai curry, grilled baos
To finish off Tour of Asia, it's time for dessert! To keep going with the Asian theme, we had a mango cotton candy dessert. I thoroughly enjoyed it with the two different types of mango ice cream; a really sweet and a really tart one. The contrast of the two ice creams paired with the sourness of the crunchy, unripe mango and sweet cotton candy, all melded together perfectly.
MANGO - cotton candy
Overall I had a fantastic experience at Mister Chen's and will definitely be back to try out more of their food. They have daily specials such as the late-night menu, AYCE baos, biang biang noodles and all day dim sum on Sundays. You didn't hear it from me but the next Tour of Asia might be cocktail-focused 😏


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carlos.penalba brauchte ein neues Buch oder Zeitschriften Cover Design und hat einen Wettbewerb auf 99designs gestartet.
Aus 337 Designs von 88 Designern wurde eine Gewinner gewählt.
Carlos Peñalba
I'm a writer and a freelance photographer. Few years ago I quit my senior position at a financial software firm in New York CIty to travel through Asia and become a writer and photographer. I traveled from Nepal to Japan for 18 months, and the book is my travel story.
http://www.carlospenalba.com (under construction; will be my author website)
Target audience of my travel memoir, "The Year I Became a Nomad: A journey through Asia on a quest for freedom, love and happiness":
- People who love traveling in general, and specifically long-term traveling
- People who are interested in Asia
- People who would love to quit their job and travel the world, or at least follow their dreams and do something different to what they do at present
- People keen on improving their lives and becoming happier, and perhaps curious or attracted to Eastern philosophies such as Buddhism and Taoism
I need a book and ebook cover for Amazon Print on Demand and Kindle stores (please do follow Amazon's requirements attached).
Book Title: The Year I Became a Nomad
Subtitle: A journey through Asia on a quest for freedom, love and happiness (below title and in much smaller size)
Author: Carlos Peñalba (should go at bottom of cover; small size)
Book Trim: 8.5x5.5 inches, and 355 pages (spine approximately 0.8875, but check Amazon requirements).
The book is a Travel Memoir of my 18 months traveling through Asia after I left my job in New York City. The cover should have a modern and fresh feel but also a very professional look. Title must be shown clearly because the book will be sold only online. So, it's a must that it's easy to read on Amazon on thumbnail format. Subtitle and Author name not very prominent; it should not distract visually from title.
Emotions/concepts to communicate: adventure, life change, Asia, travel, zen, happiness (read again target audience in Background Information)
Typography must be clean; nothing too baroque or classic. It must transmit modernity.
Front Cover: I prefer a creative and original illustration because many travel memoirs have photos already. But because I'm a photographer I'm sending you 3 of my images so you can explore a possible cover with any of them.
Back Cover: I'm providing some pictures of my trip to be included on the back cover (3-5 together in small size; I'm providing 5 images); let's play with it and see how it looks but it's not a must-have at all. Also I'm giving you the book blurb or text to go on the back and the ISBN barcode. Please also include my two websites addresses.
I'm open to any ideas, and keen to see your creativity, but in principle I'd prefer an eye-catchy, creative illustration that goes well with the title and the book theme. But please do play with the pictures provided if you want to explore a cover with one of my images (first 3 options: A, B & C).
I'm looking for a cover that would stop people on Amazon and blogs as soon as they see it and make them want to know more about the book.
Remember that potential readers will see the cover on Amazon and blogs only, so a clear and attractive book cover on a thumbnail size is a must.
Any questions? Please ask.
Very excited to see your creativity at work. Good luck to all.


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Thursday 1 November 2012
October 31, 2012
The Latest Word On The Afghan Street
In the latest twist over the naming Afghan streets after national heroes, the governor of Afghanistan's western Herat Province, Daud Shah Saba, has said that Afghan law stipulates that streets can only be named after people who died at least 50 years ago.
October 31, 2012
'Boxing For Peace' In Kabul
Afghan-German boxer Hamid Rahimi defeated Tanzania's Said Mbelwa on October 30 in the first professional boxing match held in Afghanistan in more than 30 years. Rahimi had campaigned to convince the World Boxing Organization to hold the event in Kabul under the name "Fight 4 Peace," saying that sports have the power to bring people together. (Video by Sabawoon of RFE/RL's Radio Free Afghanistan)
October 30, 2012
Afghan-German Boxer Fights In Kabul For Peace
Twenty-nine-year-old Afghan-German boxer Hamid Rahimi made history by stepping into the ring for the first international boxing event in Afghanistan in 30 years, hoping to inspire peace in his war-torn country. He then produced an inspiring seventh-round victory.
October 27, 2012
Interview: Afghan Cricketer Living The Dream
Trailblazing cricketer Hamid Hassan has gained superstar status in his native country, where he is known as "Afghanistan's David Beckham." But the road to stardom wasn't easy, as the child of Afghan refugees living in Pakistan. Hassan tells RFE/RL about his career path as well as his hobbies and life outside sport.
October 26, 2012
Predicting Gloom In Afghanistan An Inexact Science
Predicting a troubled future for Afghanistan appears to be the new trend in some of the Western writing about the country. Think tanks, newspaper op-eds, and blogs in Europe and North America are warning about a range of scenarios, from a division of the country to a Taliban takeover, a civil war, and increased ethnic strife among the country's various groups.
October 26, 2012
At Least 40 Killed In Suicide Bombing At Afghan Mosque
A suicide bomber attacked a mosque in northern Afghanistan on October 26, killing at least 40 people and wounding dozens more. The bomber set off his explosives at the main gate to the mosque, where people were gathering for prayer during the Eid al-Adha festival. In Kabul, President Hamid Karzai condemned the attack, calling on Taliban militants to stop the destruction of their own country. (Reuters)


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Bulk discount offer! Buy 10 or more boxes for 10% discount.


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Multi-Family Res (2-4) units
- $239,900 price
- R1210990 mls id
- Square Feet: 4,314 sqft
- Year Built: 1910
- Neighborhood: 14621
- Status: A-Active
Beautiful, clean 3 unit property with gleaming hardwood floors and natural woodwork. 8yr old tear off roof, separate utilities all well maintained, storm windows, updated plumbing. 3 bay garage currently used for storage, could be rented separately. 3 off street parking spaces, high dry basement. Sale includes lawnmower, snowblower, table saw, tools, supplies, security cameras. All units wired fro cable, have w/d hookups. Enclosed porch, pantry, 7 ceiling fans, and gas fireplace in 4 bdrm upper unit. Rear 2 bdrm unit includes wireless internet. Front 2 bdrm unit includes cedar closed & gas fireplace. All windows are leaded glass and beveled leaded glass. New C of O as of January 2019. All tenants currently on leases.
Courtesy of: ULM Realty
Office Phone: 585-729-4927
Listing Agent: Ronald D. Mazza
Updated: 20th October, 2019 7:10 AM.
64 Huntington Park Rochester, NY


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Yarn Dyeing with Blue Barn Fiber
By Michele Thymmons and Holly Madison of Blue Barn Fiber
Have you ever seen a beautiful piece of yarn and wondered how they did it? How the yarn dyer created this piece of artwork? Maybe even the story behind them honing their craft? These next two months will be all about yarn dyers, some with a lot of followers, some just starting out, but all of them creating some amazingly gorgeous, stunning yarns. Holly starts out this group with her story and some of the resources that helped her get to where she is today, making some amazing yarns!!! I have also had the privilege of obtaining some of her yarns and LOVE them!!! If you see any pictures of mine that have glow-in-the-dark yarns, they're from Holly! But she does so many more colors too! Keep reading for some of her story :)
Holly: www.bluebarnfiber.com and www.bluebarnfiber.etsy.com
I have been an artist since I can first remember, and my whole life revolves around creating beautiful things. Painting on canvas, digital artwork, sculpture, ceramics, fiber arts, etc -- these things give me the greatest joy! I am very fortunate in that my husband and I were able to start our business Blue Barn Fiber about 5 and a half years ago during my last year in college. It has been successful enough that I can do it full time. In fact, I opted to continue working on our business rather than going into my actual major, which was Environmental Science. Though to be fair, Environmental Science comes into play with our business as well, since we love supporting eco-friendly textile options and exploring new green fiber options.
Besides loving art, I'm also the world's biggest animal lover! I lived on a ranch when I was younger (and hope to own one someday), and have volunteered at different animal rescues and zoos since I was just a child. I've worked with mountain lions, tigers, bobcats, panthers, as well as domesticated animals such as llamas, alpacas, goats, turkeys, chickens, etc. This is a love that my husband and I share, and our dream is to someday have a wool mill and animal sanctuary where we can take in rescue animals. For the time being, we just have two dogs, two cats, and two rescue parrots. I really want to add some turkeys and chickens to the mix! They make the best cuddlers! All of our animals are like children to us, and we adore them. I'm especially weird in that I don't kill any living thing if I can avoid it. I frequently stop on our walks to move a stranded earthworm out of the path or turn over a beetle stuck on its back.
When I'm not creating art or working on dyeing yarn and fiber orders for our business, I love to go hiking with my husband Dan. We live in a beautiful area in the Pacific Northwest full of mountains and trails. We are expecting our first baby next March, and we fully plan to bring the little one along as soon as we are able! I have a feeling that life will be chaotic for a bit, but this is a dream that we have had for over 11 years now, and we are both so excited to see it finally coming true!
I am very proud to say that I am 100% self taught, but that does not mean that I have not had help from various resources out there.
1) The first thing that I did when I decided that I wanted to learn how to dye my own colors was go to Dharma Trading Co and read every piece of information that I could about their dye. I also compared natural dyes vs. Commercial and came to the conclusion that many of the mordants used in natural dyeing are actually quite harmful, so I feel comfortable just using traditional acid dye and fiber reactive dye 99% of the time. The key is to let the color exhaust so you're not washing a bunch of excess dye down the drain. Dharma has great instructions about how to use their dye, and those same instructions can pretty much be used for any Acid dye that you're using on protein fibers like silk and wool. It's also important to read the safety information of any dye that you're working with and uses a mask as well as gloves at all times. I cook my fiber in an oven that is used separately from cooking food - a big step up from our old setup at our last house where all dyeing took place in our kitchen. I definitely recommend keeping chemicals and food separate!
2) Next, I went to various articles that I found online to compare different types of dye so I could figure out what would work best for me. Unlike most of the indie dyers out there, I dye a significant amount of cellulose fiber and yarn in addition to wool, so I had to learn a whole new type of dyeing with fiber reactive dyes. A couple of websites that were a good jumping off point for me were: http://textilelearner.blogspot.com/2011/07/dyeing-process-different-types-of-dye_1720.html and http://www.pburch.net/dyeing/FAQ/typesofdyes.shtml. There are also countless scientific journals out there talking about the more technical aspects of different types of dye. Science nerd that I am, I love reading things like that. It's been years and I don't remember the specific journals that I read anymore, but I definitely encourage you to explore if you are interested! Google Scholar is the perfect place to start searching for the super tech-friendly articles about fiber and dye.
3) I took 4 full years of chemistry in college, so I can comfortably say that my scientific understanding of the way that dye molecules actually bond to fiber is really helpful when I'm trying out new color techniques. A lot of people don't understand that certain soaps and high heat can actually break the fragile dye bond between molecule and fiber and cause fiber to bleed, so it's super important to read the care instructions when working with things that have not been commercially pressure dyed. For me, the educational resource was North Idaho College and University of Idaho, but any college level chemistry and science class is a great start if you want to learn more about how molecules interact with each other.
4) Social media channels like Facebook, Instagram, and Youtube are also fantastic resources for exploring your own creativity and figuring out what your own personal style is. The first time I ever saw art yarn was via Youtube in a view from Wool Wench. She was spinning coils and it mesmerized me. I joined many groups on facebook for spinners and art yarn, and took a great deal of inspiration from other artists all around the world while finding my own unique twist on things. Just like with dyeing, I found that it was best to teach myself how to spin yarn through trial and error, and by watching others do it online across various sites. Once you start exploring, it's like going down the rabbit hole!
5) I found a very important lesson as I tried and failed at new techniques: There is no better teacher than your own experience, and the mistakes that you make along the way are incredibly important in shaping you into the dyer or artist that you want to ultimately be. I also learned that you can break the rules once you know them. I don't follow any specific rules or instructions to a T, but I know what I can and cannot get away with. It's not necessary to pay hundreds of dollars to have someone tell you exactly what to do. Instead, I recommend jumping in and exploring for yourself! You'll learn a lot more and have greater success if you figure things out on your own. Some of my favorite colorways were accidents where I grabbed the wrong color or accidentally splashed dye in the wrong place and was forced to over-dye it the yarn.
6) While not technically a resource, I do find that having a proper work space is vital to being able to work properly. Our business has taken over our lives as well as our home, but in a wonderful way. We bought a house last year, and converted the entire bottom floor into work space. The two bedrooms and living room are all full of inventory and wall to floor shelving and tables for order prep, and the laundry room has been converted into its own laundry/dye room. I use an oven to dye the yarn and fiber, and I have shelving that holds hundreds of jars of dye next to a utility sink. I don't write down my color recipes, and 99% of what I dye is made to order. Instead, I keep an original of each colorway that I have and I just eyeball it as I dye new batches up. I wouldn't be able to get away with that if I worked in different sort of environment. It really helps to set yourself up for success!
If you like this, you may like:
Note - at this time there are no affiliates links below. If this changes I (Michele) will make note of it here.
Everyone creates, designs, and learns things differently. With this in mind, I've tried to include a variety of articles/resources below and will continue to add more even after the article is published. Most of these resources are free but others include classes or resources that are paid.
Holly mentioned some of the great places to go to learn more about yarn dyeing. Some of the other I have found and wanted to share are the below, seeing some of these colors has got me interested in my own yarn dyeing! Or maybe….I'll just find a good excuse to support my fellow makers and buy some of theirs :)
Darn Good Yarn has a literal step-by-step tutorial along with a dyeable yarn kit so you can experience your own yarn dyeing. Reading through the tutorial, I definitely think I could do this!!! Hmmm…now to see what colors I would want to create! Love how easy this tutorial makes yarn dyeing seem!
FiberArtsy has a great beginner's guide for hand dyeing and literally dives into the start with - what type of yarns do you want to dye, what dye, and other supplies you would need. And fun fact - you CAN dye with food coloring, kool-aid, Easter Egg Dyes as well!!! She even has a tutorial on it!! That sounds like great fun! She's also got several other tutorials here to include How to Speckle Dye Yarn, How to Hand Pint Yarn, and Kettle Dyeing Yarn. Whew, never knew there were so many techniques to dyeing yarn!!!
Science of how to dye yarn is a great 4 part series all about dyeing yarn. She even has microscopic pictures of what each type of yarn looks like!! If you're wanting to understand more of the details and science behind yarn dyeing, this series is for you :)
13 Fantastic Yarn Dyeing Techniques (www.diys.com/yarn-dying-techniques) goes through 13 different techniques of yarn dyeing to include using kool aid, self-striping yarn, speckled, using your crock pot (not just for food!!!), and even using spices for yarn dyeing!!! Anyone heard of ice parfait dyeing? WOW! And now I'm hungry too :)
Craftsy.com has several classes as well on yarn dyeing. These classes teach you all about yarn dyeing at home in easy videos you can watch for each technique (solid, speckled, and variegated yarns) as well as find all the equipment and yarns all in one place.
Thank you for joining us for this Maker Feature! Check out Holly's website (www.bluebarnfiber.com and www.bluebarnfiber.etsy.com) for more of her gorgeous yarns! For previous maker features to include a two month series on dragon sculpting, woodcarving, pattern making, and blog creation click through here. I'd also love to hear from you about what types of resources you want more information on as well as Makers you would like to nominate for a Maker Feature! Please email (email@example.com) or leave a comment on this article! Looking forward to hearing from you and have a great day!


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What started as just a workout is now giving Morelle McCane a shot at the Olympics.
The sport of boxing didn't come into McCane's life until she was a teenager visiting the local gym where her niece was taking lessons. But soon the gym sessions led to practices, which led to competitions like the


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- BILL1. S.855 — 107th Congress (2001-2002) Children's Environmental Protection Act Sponsor: Sen. Boxer, Barbara [D-CA] (Introduced 05/09/2001) Cosponsors: (0) Committees: Senate - Environment and Public Works Latest Action: Senate - 05/09/2001 Read twice and referred to the Committee on Environment and Public Works. (All Actions) Tracker:
This bill has the status Introduced
Here are the steps for Status of Legislation:
- Introduced


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I will accept no further friend requests. This doesn't mean I don't love you or anything so don't be offended.
"You look late twenties" - LordLatch
Not as clear as I'd have liked it to be, but here's a photo of the Sangre de Cristo Mountains behind the Great Sand Dunes National Park:
Since I was in such a remote area, I also tried to take a picture of the stars. I set it to "bulb" and took 30 seconds of exposure, but not a single star appeared. Just black. Maybe I fucked something up, but it would be nice to have a better camera. Maybe one day if I become rich and can afford thousands of dollars worth of camera equipment.