text:
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HELP_- can we use this
We live in California about 7 months a year and my husband works here full time but we travel to New Mexico for the months of august, October, December, February, and April. My children, ages 6 & 10, attend a private school while in New Mexico. Can we enroll in CAVA? My concern is that they would have to double up on work while in New Mexico. Please let me know.In Topics: Homeschooling
Rita J Herbst
Rita J Herbst
> 60 days ago
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A suspect led local police officers on a dangerous high-speed chase for miles across Phoenix. It all came to an end when the suspect crashed into a woman who was on her way home.This all started around 5 p.m. this afternoon when drivers on Interstate 17 near Table Mesa Road called in a reckless driver.DPS officers caught up with the suspect in Phoenix, but he didn't stop for them. Instead he led them on a chase where he allegedly ran red lights, traveled in the wrong lanes of traffic, and finally crashed into another car.The pursuit finally ended at 51st Avenue & Cactus when the green blazer crashed into a white SUV. Police say the driver, Rodolfo Nunez, exited the vehicle and began running from officers. Nunez was caught nearby when a plainclothes police officer tackled him.The father of the woman who was hit at the intersection rushed to the scene after his daughter called and said she and her 7 year-old son were involved in the accident."She was kinda sketchy about it, she said she had been in an accident but couldn't go into a whole lot of detail at the time," said Jim Morrison, the victim's dad.DPS Officer Carrick Cook explained the numerous charges the suspect will face.
"He is in custody is going to be facing multiple charges such as felony flight, wrekcless driving, fleeing the scene of an injury crash, aggravated assault and we're going to do some looking into some other potential crimes that might have been committed prior to the traffic stop," said Cook."I hope they put him away for a long time, I mean my grandson got hurt and my daughter could have been seriously hurt. They need to do something with these guys," said Morrison.The woman and her son were taken to hospital for treatment, both are expected to be okay.
KDFW FOX 4400 N. Griffin StreetDallas, Texas 75202
Main Station Directory:(214) 720-4444News Fax:(214) 720-3263 or (214) 720-3333

subset: commoncrawl


text:
Narrow your search
Can you believe that Brabus stuffed a conference room into a van?
The Smart Brabus Electric Drive incorporates a gadget that may save the lives of the visually challenged--a sound generator that mimics the noise made by a traditional internal combustion engine.
The sound on this concept car doesn't come from the internal speakers--it's generated by an external loudspeaker positioned toward the front of the car.
The Smart ED prototype's been given the once-over by Brabus, which has painted it spearmint green and white, fitted a matching interior, and added some cool new gadgets.
The Smart ED has been given the once-over by German tuning company Brabus, which has jammed some cool tech inside, including an external speaker that makes it sound like a starship
Garage 419 host Matt Farah was recently handed the keys to a Brabus Smart fortwo CDI.
Smart has revealed a new version of its fortwo at the 2008 LA Auto Show, the fortwo Brabus.
Tuning specialist Brabus -- producers of souped-up versions of cars from Mercedes, Smart et al -- has announced it will produce an enhanced version of the electric sports car
Smart has revealed a new variant of its fortwo at the 2008 LA Auto Show, but how good is a high-performance version of an uber-thrifty car?
The first all-electric supercar gets an audible upgrade.


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nice i cant wait (= by the way the evo 4g sucks
well that kinda sucks for mac people not being able to further edit it on their computers
A lot of videos on YouTube are gonna start to look a lot alike. Can't wait though, I'll definitely buy this app when I get my new phone.
This will be an incredible tool for us filmmakers
as long as its not a total let down, $4.99 is worth it
Well, can we run it on out A4 enabled iPads?
Can't wait to get my hands on the iPhone 4 and iMovie!! And, I agree, the EVO 4G is way too big and (to me) it sucks... :-(
Whatever the iphone 4 serves up, I'm sure it'll be waaaaaaaay better once jailbroken and some serious Cydia apps installed on it...That would open Apple's eyes to it's yet undiscovered potentials. JBkers will RULE yet again
Hopefully the JB is released quickly...I can't wait to JB mine once I get it
I don't see how they wouldn't be able to be edited further on iMovie for Mac... What I assume they mean is that the project created on iMovie for iPhone will not be compatible with projects created with iMovie for OSX. Once the .mov is made I highly doubt there is anything keeping you from importing on your Mac and "re-editing" it. FWIW I am sure if (or rather when) there is enough demand to have some sort of backwards compatability, Apple will add it in. This is, after all, a test run. My feeling, though, is that Apple will be making a killing on this App alone. I know I will be buying it.
EDITL I suppose we could still use a healthy dose of themes.
Now for my question. I'm currently saving up for my 15" MacBook Pro. I currently have about $900 so far, and now the iPhone 4 was announced, so i'm thinking about getting one. What should i do? which should i get first? AT&T want's a $500 deposit so my total would be $713 with the iPhone 4. It would be a major set back for my MacBook Pro 15". So what would you guys/girls do?
Furthermore I can't even think the stone age I would still be in if it hadn't be for "iFile" and iFunbox".
JB is still pretty essential for me.
The iPhone would be 50% less satisfying if it weren't for the JB Community.
Not bad for $5... I'll be buying it.


text:
Join us in celebrating the upcoming 2013 Special Olympics World Winter Games PyeongChang in your home country by taking a photo with the mascots – Ra, In, Bow!
1. Download and print out the picture(s) of your choice of the 2013 mascots.
2. Take a photo with the mascots at a place or landmark that represents your city, town or country.
3. Email the photo(s) and 1-2 sentences about where the photo was taken to: email@example.com and firstname.lastname@example.com
Restez en contact! Lisez des recits inspirants, et voir des photos et vidéos dans notre bulletin.
"I'm looking forward to the day when Mary will become a Special Olympics Young Athlete. I cannot wait."read more »
Posted on 2014-07-25 by Ryan
go to blog »
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Skip to main content
River Falls Journal
On-the-run college student seeks safe passage through fenced-off construction zone
Westside of River Falls has the blues!
In Memory of Perry M. Larson
New Jersey's Chris Christie visits Hudson with Gov. Scott Walker
'First Mondays Under the Dome' Planetarium Presentations Offered
More Topics
crime and courts
Wildcats' comeback falls short
Runners shine against Minnesota foes, invite at Milaca this weekend
Late TD lifts Cats over Warriors in BRC opener
Wild Side: Celebrate the 50th Anniversary of the Wilderness Act
Runners make a splash; RF Extreme meet hosts 13 teams in amphibious opener
More Topics
high school
Music at First Church Concert Series announced
Autumn hunt
Live mascot poised to soar over UWRF
Weekend Happenings: Sept. 26-28
RF neighbors party together
More Topics
arts and entertainment
Mayme O. Sabaka, 100
Perry M. Larson, 91
Kirby M. Symes, 84
Linda L. Crispino, 63
Jane Miller, 72
TOWN OF CLIFTON: 10/7/14 Town Board Meeting
RIVER FALLS SCHOOL DISTRICT: 10/6/14 Educational Program Committee Meeting
RIVER FALLS SCHOOL DISTRICT: 8/18/14 Special Meeting Minutes (New Staff)
TOWN OF TROY: 10/9/14 Town Board Meeting
TOWN OF RIVER FALLS: 10/2/14 Ad Hoc Committee Meeting
Days Gone By: 1959 Reunion
Editorial: Their next pay hike: Our call, and it's long overdue
Editorial: Their next pay hike: Our call, and it's long overdue
Days Gone By: Glass Valley Cemetery Walk this Sunday
More Topics
Weather Forecast
June 14, 2013
RFHS principal leaves mark on the future
After 40 years educating the next generation, River Falls High School principal, Elaine Baumann, is set to retire June 30. Baumann said she's...
June 14, 2013 - 8:09am
June 13, 2013
Letter: There many ways to learn valuable lessons
There's always stories from the students that surface throughout the year about volunteer readers. One recent story involved a third-grade young man who has read with volunteer reader Gordon Hedahl this past year. One day the student and I were reading about parks. He deviated...
opinion / letters / education
June 13, 2013 - 12:17pm
Letter: Clearly, a wise leader
In Tom Westerhaus's last column, I was inspired and impressed when I read the list of what our latest superintendent has learned in his career. I thank him for sharing it and for being such a positive example. My three children graduated before he held the office here, but for those...
opinion / letters / education
June 13, 2013 - 12:16pm
June 12, 2013
Rotary readers volunteer at local school
For the 12th year River Falls Rotary members have been volunteering weekly to help Westside Elementary students work on their reading skills through...
education / news
June 12, 2013 - 9:50am
June 7, 2013
A lifetime of learning has taught me this...
My final work days in our district are quickly passing, and by the end of June, my "going to school ever since I was five years old" will come to an abrupt end! As every retiree no doubt comes to realize, one's work life passes all too quickly; I can remember my first years as a...
education / columns
June 7, 2013 - 10:19am
After 6 decades, Maiden Rock '53 grads go back to school
MAIDEN ROCK--When is it permissible for a graduate of a community school to sleep overnight there? When the school's been converted into a lodging establishment and it's become a place to stay for several alumni attending their class reunion. Harriet Rothe, a member of the former...
news / education
June 7, 2013 - 8:16am
Journal welcomes summer intern
The journalism bug came early for the new River Falls Journal and Hudson Star-Observer intern, Rebecca Rudolph. As a child, Rudolph started a family newspaper. Rudolph said that she would write stories about her family, mom, Julie; dad, Wade; and 20-year old little brother, Patrick,...
news / education
June 7, 2013 - 8:11am
June 5, 2013
Vortherms named new Prescott High School principal
PRESCOTT--Prescott High School students will be greeted by a new principal next fall--and a familiar face. At the May regular meeting, the Prescott School Board accepted the recommendation by Superintendent Roger Hulne to appoint Dave Vortherms to the position recently vacated by...
June 5, 2013 - 10:52am
June 3, 2013
School's out forever!
The River Falls High School class of 2013 followed tradition and took a spin through town on their last day of school Friday, May 31. Parents, relatives and other spectators lined Main Street while the seniors made their way, honking, shouting and yelling jubilantly, through downtown...
June 3, 2013 - 11:29am
May 30, 2013
Black beauties showcased at local stables
With their long flowing manes and tails and their tall dark physique, Friesian horses cast a striking presence. With their powerful structure,...
business / / education
May 30, 2013 - 10:44am
May 28, 2013
School board picks new assistant principal
Nic Been, administrator/teacher at St. Croix Central High School, was hired by the school board Monday, May 20, to be the next assistant principal at River Falls High School. Been teaches math half time at SCCHS while also serving as the district's athletic director for grades 6-12,...
education / news
May 28, 2013 - 8:23am
May 23, 2013
Authorities cite school-board member for underage-drinking party
A school board member in Pulaski has been ticketed for hosting an underage drinking party at her home. Police said they were called to the home of Christine Vandenhouten in Hobart early on Sunday, May 12. She, her teenage son, and nine other Pulaski High students received citations....
government / education
May 23, 2013 - 1:58pm
Nine in school district say goodbye
When the 2012-13 school year comes to a close, many familiar faces will be saying farewell. The following teachers, administrators and staff...
news / education
May 23, 2013 - 11:25am
May 21, 2013
Will an MBA help further your career? Here's where to find out
The College of Business and Economics at the UW-River Falls will host an information session from 6-7 p.m. Thursday, May 23, at the UWRF Hudson Center, for those considering whether a master's degree in business administration will help them further their career goals. Learn about...
news / education
May 21, 2013 - 1:12pm
May 17, 2013
Mother, daughter earn tech-college degrees
When Ashley Colbeth came to the Chippewa Valley Technical College (CVTC) River Falls Campus a couple of years ago to take a placement test in...
May 17, 2013 - 9:34am
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Definition of monopod in English:
monopodSyllabification: mon·o·pod
Pronunciation: /ˈmänəˌpäd /
A one-legged support for a camera or fishing rod.
More example sentences
- At every football game on TV, we can see dozens of sideline photographers resting their heavy telephoto lenses on a monopod.
- Passengers scramble from cabins with an arsenal of cameras, long lenses, monopods and binoculars.
- Yesterday, I missed her - ironically, I was too busy fiddling the monopod onto the camera.
early 19th century: via Latin from Greek monopodion, from monos 'single' + pous, pod- 'foot'.
Definition of monopod in:
- The British & World English dictionary
Get more from Oxford Dictionaries
Subscribe to remove ads and access premium resources
Word of the day dinkum
Pronunciation: ˈdiNGkəm
(of an article or person) genuine


text:
Post with 3 notes
1 Fat Free Sugar Free Instant Chocolate pudding mix (100 cals, 0g fat, 0g protein)
2 cups skim milk (160 cals, 0g fat, 16g protein)
Follow instructions on pudding package; mix milk and mix well. Pour into popsicle molds or four small dixie cups. Insert Popsicle stick in middle. Freeze.
Servings: 4 Calories: 65 Fat: 0g Protein: 4g
**Can substitute almond milk for skim milk for 45 cals a pop, but no protein D:**
and of course, experiment with other flavors!!!


text:
MADISON, WI (WTAQ) - A record Powerball jackpot of $425 million is on the line for the next drawing on Wednesday night.
Meanwhile, a ticket sold in Delavan won the game's second-prize of $1 million on Saturday night. The ticket was sold at the Delavan Mobil Mart. It matched all the regular numbers, but not the Powerball.
Also, a ticket sold at Kwik Trip in La Crosse won $10,000 by matching 4 regular numbers plus the Powerball. Almost 46,000 Wisconsin players won smaller prizes – about five times the norm.
The price of Powerball tickets doubled to $2 in January. Fewer tickets have been sold, but Powerball board chairman Norm Lingle says the sales revenues have more than made up for the price hike, with the increase being around 35 percent. And as the price went up, so did the jackpots.
Saturday's numbers were 22, 32, 37, 44, and 50. The Powerball was 34.
Wednesday's cash option is $278 million for a single winner who chooses to take the whole prize now, instead of in 30 annual installments.
Meanwhile, a ticket sold in Hayward matched all 6 numbers to win a $350,000 Supercash jackpot on Friday night. And the Mega Millions' jackpot is at $49 million for that game's next drawing Tuesday night.


text:
WebMD Medical Reference in collaboration with
Crooked Teeth and Misaligned Bites
There are several reasons why some people's teeth grow in crooked, overlapping, or twisted. Some people's mouths are too small for their teeth, which crowds the teeth and causes them to shift. In other cases, a person's upper and lower jaws aren't the same size or are malformed, resulting in either an overbite, when there is excessive protrusion of the upper jaw, or an under bite, when the lower jaw protrudes forward causing the lower jaw and teeth to extend out beyond the upper teeth.
What Causes Crooked Teeth and Misaligned Bites?
What Problems Come With Crooked Teeth and Misaligned Bites?
How Do I Know if My Teeth Are Crooked or My Bite Is Misaligned?
Your dentist will usually refer you to an orthodontist - a dentist who specializes in the diagnosis and treatment of crooked teeth and misaligned jaws.
What Tests Can I Expect at the Orthodontist?
What Treatments Fix Crooked Teeth and Misaligned Bites?
Reviewed by the doctors at The Cleveland Clinic Department of Dentistry.
Last Editorial Review: 1/31/2005 6:18:37 AM


text:
Linda Pearce
Linda Pearce is the Chief Tennis Writer and general sports reporter for The Age. She writes about a range of sports, including football, netball, and gymnastics. Linda has twice been named Australian tennis writer of the year.
Ashleigh Barty backed to have fun against Maria Sharapova
Linda Pearce, Phil Lutton Ashleigh Barty's coach Jason Stoltenberg expects her to play without fear against career grand slam winner Maria Sharapova on Wednesday, in the biggest match of the 17-year-old's career.
Tennis: Injured Ash Barty pulls out of Brisbane International
Linda Pearce Rising Australian star Ashleigh Barty will not play Maria Sharapova in the Brisbane International, and will not play again before the Australian Open, having withdrawn from the grand slam lead-up...
Ashleigh Barty pulls out of Open lead-up events
Linda Pearce Rising Australian star pulls out after suffering a small tear in her left adductor.
Australian greats defend Bernard Tomic
Linda Pearce and Michael Chammas Former Australian greats have defended Bernard Tomic's retirement one set into his opening round Australian Open match against world No.
Tomic: I made right decision
Michael Chammas and Linda Pearce Bernard Tomic insists he risked being out of the game for up to four months if he had played on through a groin injury.
Slim pickings for Newcombe Medal judges
Linda Pearce With the prestigious Newcombe Medal up for grabs, how do the contenders shape up?
No tonic for Tomic
Linda Pearce, Istanbul Roger Rasheed, the coach recently endorsed by fellow South Australian Darren Cahill as the ideal fit for struggling Bernard Tomic, has accepted what can only be regarded as an easier option: a job...
Stosur struggles, turns sights to rest and revival
Linda Pearce, Istanbul Sam Stosur's self-assessment is ''seven out of 10'' for the season she has completed.
Davis Cup ban turns up the heat on Tomic
Linda Pearce EXCLUSIVE Bernard Tomic suspended from Australia's opening Davis Cup tie in Taiwan next season.
Tomic dropped from Davis Cup tie after slack attitude
Linda Pearce BERNARD TOMIC has been suspended from Australia's opening Davis Cup tie in Taiwan next season as the estrangement between the country's most talented young player and the tennis establishment spills...
No-fuss Barty riding high
Linda Pearce Teenager Ashleigh Barty is starting to find her feet.
A Tomic bomb over Rafter leaves Australia reeling
Linda Pearce Tomic has decided to extend his Rafter-imposed suspension from the first Davis Cup tie.
Federer ready for challenge
Linda Pearce Bernard Tomic and Roger Federer continue to monitor each other.
Guccione out for Tomic in cup tie
Linda Pearce Bernard Tomic reinstated for next week's tie against Uzbekistan on indoor clay.
Down-to-earth Barty finds clay feet
Linda Pearce Ashleigh Barty is a different player, one who relies less on power than so many of her peers.
Rush of blood to the red?
Linda Pearce Success may have been rare on Parisian clay but the talent is there to make an impact.
Ashleigh Barty joins Bernard Tomic in US Open second round
Linda Pearce Promising young wildcard Ashleigh Barty has joined fellow Queenslander Bernard Tomic in the second round of the US Open.
Tomic turns it around
Linda Pearce Bernard Tomic is building an enviable five-set record.


text:
Campsites 30 - 48 are open for reservaitons from May 16, 2014 thru September 22, 2014.
Campsites 49 - 60 are open for reservations from May 2, 2014 thru October 14, 2014.
Find your site
Status: Open through Mon Nov 03 2014 Season Dates
Site, Loop:040, FRID
Find Similar Sites Type:STANDARD ELECTRIC Amenities:
Please enter arrival date
Site Details:
Know Before You Go
Campsites 30 - 48 are open for reservaitons from May 16, 2014 thru September 22, 2014.
COVERED TABLE:N SHORELINE SITE: N DISTANCE TO SHORELINE: 0 INFO: Approximate distances to various facilities--vault toilet 710 feet; shower 1930 feet; water hydrant 710 feet; dumpster 770 feet; playground 1320 feet. MAX AMPS: 30 TENT PAD: N Site has picnic table, fire grill, and lantern hanger. This site has a gentle downhill slope of 4.56 inches over the length of the site. The maximum number of people per site is 8. The number of vehicles on the site is limited by the parking space available. All vehicles and wheeled RV's must remain on camp pad. The number of tents per site is determined by the space available on the site.
** Arrival dates earlier than the online-reservation-window may also be available at the campground.


text:
June 24, 2013
Men's Basketball Places Two Players On Academic Honor Roll
WORCESTER, Mass. - Two members of the Holy Cross men's basketball team have been selected to the 2012-2013 Patriot League Academic Honor Roll, as announced by the conference office. Senior guard Dee Goens (Alpharetta, Ga.) was selected to the team for the second time, while senior forward Eric Obeysekere (Orinda, Calif.) earned a spot on the Academic Honor Roll for the first time.
A total of 40 student-athletes from men's basketball teams around the league earned spots on this year's Academic Honor Roll. To be eligible for the Academic Honor Roll, a student-athlete must earn a grade point average of 3.20 or better during the spring semester.
For the complete Patriot League Academic Honor Roll in PDF format, click here.


text:
A very powerful drink with a minimum mix of 50/50 that being 100 proof vodka and Monster Assault energy drink. This drink looks and very much tastes like oil, hence the name Black Gold.
Black Gold, Six ounces of Blue Label 100 proof Smirnoff Vodka plus Six ounces of Monster Assault Energy Drink is Black Gold.
by Jake the Snake in Lambridge March 01, 2009
a soda beverage combination, consisting of 50% coke and 50% Dr. Pepper. 100% maximum beveragitude.
-hey going to Circle K? what you gonna get.
-Some Black Gold!
-Some Black Gold!
by crabba22 May 03, 2011
Black gold is a term used to describe crude oil. You know, the stuff we pump out of the ground and into our cars.
Texan oil mavens sure love their black gold.
by Jericho Petrovitsky November 24, 2004
A steamy combination of seman and feces, caused by anal sex between a black man and asian women, that people 'born to late' enjoy snacking on with a ice cold diet pepsi.
Clayton: My definition of awesome is black gold.
Everyone: Thats disgusting.
Everyone: Thats disgusting.
by Perrmaniac July 13, 2011
Pimp spray for your car. Comes in a small glass spray bottle with a yellow lable. Normally sold in gas stations. Originated at a car wash in Harvey, IL. To use spray on a cotton ball and stick in the vent. Wil have your car smellin so fresh n pimp.
Girl: ooohhh what's that smell
Guy: Black Gold baby
Girl: ooohh your car is so fresh
makes me kinda wet.
"I have to go to the gas station to get some more Black Gold for my car"
Guy: Black Gold baby
Girl: ooohh your car is so fresh
makes me kinda wet.
"I have to go to the gas station to get some more Black Gold for my car"
by Cheryl88990 November 08, 2006


text:
Chilies Companies
Firebirds Chile Co.
6172 South 300 West, Suite B
Murray , UT 84107
Brock Giles
801 419-4889
|Producers of fresh, flame roasted Chile peppers that aren't canned, not full of preservatives, and actually have flavor. Our labor intense process insures both the best quality and flavor out of every batch of peppers we roast. Everything is hand-peeled in order to reduce mushiness that is always found in canned peppers, and because we don't use any artificial preservatives, you are actually getting the roasted flavor that you want along with something healthy.


text:
The Fayette County Coroner confirms that a teenager has died nearly two days after a crash in Harrison County.
The coroner said Cynthia Neace, 18, was driving on US-62 just before 6:30pm Saturday when she left the roadway, hit a tree and overturned.
Neace died at UK Hospital Monday.
Officials said Neace was not wearing her seatbelt during the crash.
Here are the most recent story comments.View All
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Figure 5.1 is a U.S. map showing alcohol dependence or abuse in past year among persons aged 12 or older, by State: percentages, annual averages based on 2002 and 2003 NSDUHs. States listed here in alphabetical order within each group were divided into five groups based on the magnitude of their percentages. States in the highest group (9.21 to 10.83 percent) were Arizona, Montana, Nebraska, New Mexico, North Dakota, Rhode Island, South Dakota, Wisconsin, and Wyoming. States in the next highest group (7.96 to 9.20 percent) were Alaska, Colorado, District of Columbia, Idaho, Illinois, Iowa, Massachusetts, Michigan, Minnesota, Nevada, and New Hampshire. States in the mid group (7.48 to 7.95 percent) were Arkansas, Delaware, Hawaii, Indiana, Louisiana, Maryland, Missouri, Ohio, South Carolina, Texas, and Vermont. States in the next lowest group (6.91 to 7.47 percent) were California, Georgia, Kansas, Maine, New York, Oklahoma, Oregon, Pennsylvania, Virginia, and Washington. States in the lowest group (5.97 to 6.90 percent) were Alabama, Connecticut, Florida, Kentucky, Mississippi, New Jersey, North Carolina, Tennessee, Utah, and West Virginia.
Back to Figure 5.1


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Once Extinct in the Wild, Galapagos Giant Tortoises Return to Pinzon Island
August 2nd, 2013 | 8
Now here's a great conservation success story: After more than 100 years, Galápagos giant tortoise hatchlings finally have a chance to thrive and survive on their native Pinzón Island, after conservationists cleared it of the invasive rats that nearly wiped out the animals. Like most Galápagos giant tortoises—including the conservation icon Lonesome George, who died [...]Keep reading »
How Poachers Stole 10 Percent of an Entire Tortoise Species…and What Happened Next
May 8th, 2013 | 1
On Friday, March 15, authorities in Thailand intercepted two wildlife smugglers trying to carry hundreds of endangered tortoises through Suvarnabhumi International Airport. Among the animals recovered were 54 critically endangered ploughshare tortoises (Astrochelys yniphora) from Madagascar. The entire wild population for this species is estimated at just 400 to 600 tortoises, meaning this seizure represented [...]Keep reading »
Leopards, Tortoises, Harlequin Frogs and other Links from the Brink
Last year I wrote somewhere around 150 articles about endangered species. I could have easily written closer to 1,000. One blog simply can't cover all of threatened species around the world, as hard as I try. But I hate letting news items (not to mention species) fall through the cracks. And so, here is the [...]Keep reading »
5 Turtles from Nearly Extinct Species Fly Home to Hong Kong
March 20th, 2013 | 2
Asia's turtles and tortoises are in an extinction crisis. Few species embody that more than the critically endangered golden coin turtle (Cuora trifasciata), which is so valued in the illegal pet trade and for its use in traditional Chinese medicine (TCM) that a single specimen can fetch $25,000 or more on the black market. The [...]Keep reading »
Tracking a rare tortoise? There's an app for that
Smart phones have increasingly become valuable tools in the conservation of rare species around the world. The latest example is an iPhone app called Mojave Desert Tortoise, which people can use to help researchers preserve the endangered species it is named after. With the app, visitors to the Mojave Desert (which stretches between California, Nevada, [...]Keep reading »
Threatened tortoises become tempting targets for thieves
June 4th, 2010 | 1
Imagine having a pet in your family for 79 years and through four generations. Now imagine that during that time your pet became an endangered species. Finally, imagine having that pet stolen from your backyard. That's what happened to Harry Barritt of London's Bromley borough. His family's beloved spur-thighed tortoise (Testudo graeca), first owned by [...]Keep reading »
Invasive Species Inhabit Painting
August 31st, 2013 | 5
Looking at Symbolist Master Gustave Moreau's Orphée I am struck by something. No, not the exquisitely beautiful severed head. The two box turtles hanging out in the corner, trying to be under the radar. I may not be a cheloniologist, but l think those are North American Box Turtles. Or possibly Indian Star Tortoises. Indian [...]Keep reading »
The Best Animal Stories of 2012
By Jason G. Goldman and Matt Soniak Humans have a complicated relationship with our non-human cousins. Some animals we invite into our homes, and treat as members of our families. Indeed, in November of this year singer Fiona Apple made headlines when she announced that she would cancel the South American segment of her tour [...]Keep reading »
Cold-Blooded Cognition: Social Cognition in a Non-Social Reptile?
Earlier this week, scientist Anna Wilkinson won an IgNobel prize for her research on contagious yawning (really, the lack thereof) in red-footed tortoises. In case you're not familiar with them, the IgNobel Prizes are given for research that "first makes you laugh, then makes you think." Read Scicurious's coverage of the awards here. Since I've [...]Keep reading »
Monday Pets: Cold Blooded Cognition
June 28th, 2010 | 5
She: "What are you writing about?" Me: "Cognition in cold-blooded animals." She: "Hot." Most people who study cognition focus on mammals or birds. But I hope I've convinced you that other animals are important to investigate as well. One research group at the University of Vienna likes cold-blooded critters. Turtles and lizards and such. They [...]Keep reading »


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My First Kimchi-Making Experience
I love Korean food, and I love kimchi. I've never attempted to make it on my own, I always thought it was this huge, complicated thing and that it's probably best to just buy premade kimchi at the store. Plus, since I didn't understand fermentation, it scared me. Some kimchi recipes call for raw oysters and raw squid. How would these stay fresh for weeks and months, I wondered? Would I get sick? So, making kimchi was just one of those things I avoided. It intimidated me.
When Faith linked to an easy kimchi recipe written by a Korean food blogger named Maangchi, I knew I had to get over my fears and give it a try. My roommate happily volunteered to help me.
Maangchi's recipe is really very well-written and explains each step in detail. Her inclusion of colorful photographs is also very helpful - when my roommate and I made the pepper paste, we knew we were on the right track because it looked like the photograph.
In my haste, I did not read the recipe carefully enough. The squid needs to be salted and set aside the week before making the kimchi, and by the time I caught on this part, I'd already bought all the supplies I needed. (See: How To Clean Whole Fresh Squid) I emailed Maangchi and asked her what I should do, and she said, "No problem, just make it without the squid."
I did my shopping at the Kukje Supermarket in Daly City, CA, and I bought a really super Lock N Lock 12-L storage container at Kamei Restaurant Supply on Clement Street in San Francisco. Maangchi's recipe calls for 10 pounds of napa cabbage, but the kimchi batch only filled about 3/4 of the 12-L container. I liked this container a lot because it held all the smells inside and our refrigerator didn't end up stinking of kimchi. Plus, the brown plastic didn't show stains from the red pepper paste like a clear one would have, and it had a handy day/month timer on the top.
This project took me and my roommate a few hours to complete. I really recommend doing this with a helper if you can. Aimee and I split the vegetable chopping job amongst ourselves; we both chopped equal amounts of napa cabbage and that helped the work go faster. For the other ingredients, rather than julienning them all by hand, I opted to use the shredder disc in my Cuisinart - much faster. Aimee pressed all the garlic, which took a long time and made her hands sore since there was so much of it; we decided next time we'll just throw it in the Cuisinart and chop it up.
Then we triple washed and salted the cabbage and left it in the kitchen for the specified time and watched a movie together. I didn't have a bowl big enough to hold all the cabbage and had to divide it among 4 big bowls. The next time I make kimchi, I'm going to need a bigger ... bowl. Cue Jaws theme
I made the rice flour porridge and we mixed in the Korean red pepper and the other vegetables and the fish sauce. The consistency was very paste-like and I could see why she suggested the rice flour porridge. It's optional, but I really recommend it. It holds all the seasonings together in a way that you can transfer them evenly on the napa cabbage leaves. We ended up with about 2 cups of the pepper paste left over, and used some of it to pickle some leftover daikon radish that we cut in cubes and froze the rest for the next kimchi batch.
We both slathered the pepper paste on the napa cabbage leaves. With the amount of cabbage we had, having four hands made this go much faster.
Last, we packed it in the large container and put it in the fridge. You might not think that amount of vegetables will fit in that container, but it did. It smelled TERRIFIC and absolutely authentic. It was so fresh and crisp and crunchy. Now, the wait started; we had to be patient and let the fermentation work its magic.
Day Two: we checked the kimchi but didn't see any change in it.
Day Five: Still not much change, but we saw a bit of liquid and some bubbles - the first signs of fermentation, but the flavor and texture had not changed.
Day Fourteen: It was at this point that the flavor started to get more tangy and the texture of the cabbage finally broke down and softened. Absolutely delicious.
It's been a month since we made the kimchi and we still have a little bit left over. The flavor and texture just keeps improving. Aimee and I went out for Korean food a few weeks ago and both of us agreed that the restaurant's kimchi was nowhere near as good as ours.
This recipe is terrific. It really wasn't a lot of work, it just takes some time and patience. If it tastes this good without the squid, I can't wait to see what it tastes like with the squid when we make it again.
Equipment You'll Need:
• Gloves - trust me on this. You don't want hot pepper on your skin or in your fingernails. Plus, you'll have stinky hands for a while if you don't wear gloves.
• A really big bowl
• A big and well-sealed storage container - mine is 12-L
Shopping Resources:
• KOA Mart: an online Korean grocer
• Lock N Lock - my 12-liter storage container was made by this company.
Get Maangchi's easy kimchi recipe here!
Cooking Korean: Soondubu jjigae
Recipe: Vegetarian Naengmyun (Korean Cold Noodles)
How To Make Sauerkraut
Recipe: Korean Seafood Pancake (Haemul Pajeon)
Recipe: Vegetarian Dduk Gook (Korean Rice Cake Soup)
Cooking Korean: Ojingo Bokum
(Images: Kathryn Hill)
7 Comments
awesome! when my mom makes kimchi, she invites over 4-6 friends for the afternoon. they take on a few flats of cabbage and everyone goes home with a couple of jars (they use glass gallon jars).
like many of maangchi's fans, mom uses her own recipe. she doesn't use sugar; she uses 7up!
Here is a cute little video of a korean grandma making kimchi: http://www.youtube.com/watch?v=RuKVU3WfbOE&feature=player_embedded
I'm glad you enjoyed making it! I love eating fresh kimchi as soon as my mom or grandma has finished making it. There are so many kinds for the different seasons and so many different ways you can use kimchi from fresh to fermented.
the old ladies in my neighbourhood (I'm in Korea atm) get together in community shacks and use giant plastic tubs during kimchi-making times. I was here for the laying down of the winter kimchi, which seemed to take a week or two of wheelbarrows of kimchi and daikon like this: http://www.flickr.com/photos/7754503@N08/4108694940/
In my area they apparently add rather a lot of seafood to the kimchi, and I can't say I like it as much as non-local kimchi that doesn't have cabbage-fermented squid in it.
It's traditional to make kimchi in large batches, but you can also do it in small batches. I often use just 2 heads of Napa cabbage, and my boyfriend and I consume it in a couple of weeks. This makes the kimchi-making process less daunting, and takes me less than an hour of labor. Plus you don't need a gigantic tub to mix it in, or a huge container to store it in. I store my kimchi in a half-gallon glass jar.
I definitely use the Cuisinart to mince the garlic.
Use the best quality hot pepper powder you can find (i.e. the most expensive). It's worth it, and you can store the leftovers in the freezer.
I've only made kimchi once. It was good, but it made a huge batch, and I was the only one eating it. These pictures have now given me a craving for kimchi, so I'll be making more soon.
Did you add the squid to it?


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We are operating under a new name. This name, Anua, is derived from the Irish word 'athnuaigh', meaning 'renew'. In many ways it suits us not just as a name, but as a whole philosophy and outlook for our company.
As Anua, we are entering an exciting new generation of innovation with a fresh approach to the way we do business. Now is the time for us to renew our efforts to preserve the natural environment, renew the way we go about developing business and to extend our involvement in sustainable resource management.
In the past fifteen months, there have been a number of significant changes. Our former operational centres have merged to form one facility.
The new facility began operations in February 2011. This new facility brings many environmental and economic benefits:
- lower energy costs due to the higher insulation value of the building
- lower carbon footprint due to the fact that all activities are under one roof
- use of natural gas, a greener alternative to the kerosene-based heating systems at the old facilities
- implementation of systems to identify, manage and reduce waste within the manufacturing operation
- elimination of costs previously incurred by the necessity of moving components from one plant to another
More about Anua in the UK and Europe
North America
Our business in North America has been built on a sustainability agenda to provide clean air and clean water solutions.
Here, the distribution network has been expanded by recruiting three new channel partners in the commercial/developer sector and 13 manufacturers' representatives to support access to the US municipal markets.
We also have an Innovation Centre located in Greensboro, North Carolina. The centre plays a very important role in displaying our range of technologies in wastewater treatment, water re-use and in volatile organic compound (VOC) control.
More about Anua in the US
Anua in Ireland provides a range of innovative wastewater management, water reuse and odour and VOC control solutions. Our technologies include:
- Wastewater treatment systems
- Water reuse solutions including rainwater harvesting
- Odour and VOC abatement
- Environmental monitoring and laboratory services
We focus on water conservation, energy reduction and reduced chemical demand while providing superior performance to homeowners, communities, industries, municipalities and significant benefits to our environment.


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Gwynne Shotwell (Class of '88) is President of SpaceX, a company that designs, manufactures and launches rockets.
Published in the journal Nature, findings by Erik Luijten's research group could help battle tough infections.
Findings by Stephen Davis and others could lead to improved manufacturing and medical processes.
In October 2013, the department held an outreach event for AP calculus and precalculus Schuler Scholars, sponsored and organized by the ESAM RTG project.
Ghosal, along with international collaborators, verified the classical Landau-Squire theory in the tiniest submerged jet. The diameter of their jets were between 20 and 150 nanometers.
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This site has now been superseeded by the new Shakinda Productions Website, This one will remain live here for those who still want to read posts etc. You may also be intersted in the Quartz Composer Book Site and We would love you to come say hello on the Shakinda Facebook or you can follow us on twitter thanks for all who supported the vj gigs and here's to the future!
Shakinda will be returning to the LPM this year to present a Quartz Composer Workshop, the new Learning Quartz Composer Book soon to be published by Pearson and a unique performance!
To book your place on the workshop please visit the LPM website
To vote on what topics should be covered hear over to the Vj Forums
After a late booking and sudden return from the slopes in France, Shakinda once more rocked the Planet love visuals. This time it was just outside dublin, shakinda vjed alongside Ferry Corsten, Judge Jules, Sander Van Doorn and Alex Kidd. The 5000 capacity gig had been sold out for weeks and everyone came to party!
Over on the dev blog Shakinda has just uploaded a new video tutorial to help vjs get up and running with quartz composer on mac osx leopard. Check it out and get VJin!
Tomorrow night will see the long anticipated beginning of Shakinda's weekly residency at the Belfast art college. A lengendary venue which was always had a big influence on the local scene will now be home to another of belfast's rising stars. Doors 9pm...


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The Charlotte Bobcats have announced that head coach Mike Dunlap will not be returning as the head coach for the Queen City's professional basketball team.
The Charlotte Bobcats announced on Twitter just after 1 p.m. on Tuesday afternoon.
"Mike Dunlap will not return as head coach," the team's Public Relations head BJ Evans tweeted. "Team posted a 21-61 record this season."
Fans reacted immediately.
"I think that's great" one man told WBTV. "I haven't seen any scoring lately so maybe they need somebody else."
But another fan disagreed.
"I don't think this was a good idea" he said. "He's {Dunlap} is a good guy. He knows his stuff. He knows what he's doing. I think they should have let him stand a little longer you know, to see how he reacts to more situations" the man told WBTV.
In a press release sent out after the tweet, Charlotte Bobcats President of Basketball Operations Rod Higgins announced that Dunlap was relieved of his duties as head coach, saying the search for his successor will begin immediately."Rich Cho and I conducted our season-ending review and met with Coach Dunlap to reflect on this season. As an organization, it was decided that we needed to make a change with the head coach position," Higgins said.
"We want to thank Mike for his contribution and wish him the best in his future endeavors."Dunlap, who was in his first season with the Bobcats, was hired as the fifth head coach in franchise history on June 20, 2012
The team shed the title of "Worst NBA team" by one game this season. In 2011-2012 season the Bobcats had the worst team record in NBA history.
Another fan says he believes the team set Dunlap up for failure.
"By not giving him enough time to shape the team and make the team how he wanted" the fan said.
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[Minecraft 1.2.5] [API] Minecraft Forge v3.0.1 Build #81Minecraft Tools [ April 13, 2012 at 9:02 PM ] 2,492 Views
Build #81
- Fixed TileEntity bug that was causing Ghost tile entities.
Minecraft Forge is dependent on ModLoader, and ModLoaderMP (for the time being).
How to use:
- Download ModLoader
- Download Minecraft Forge
- Open your minecraft.jar
- Drag the mod loader files over
- Delete META INF
- Drag over forge files
- Enjoy your Minecraft Forge
For Windows users, you just have to run install.cmd. If you're on linux, you need to copy files and apply patch manually for now, A install.sh for linux users too is on the way.
Client: minecraftforge-client-18.104.22.168.zip
Server: minecraftforge-server-220.127.116.11.zip
Source: minecraftforge-src-126.96.36.199.zip
|Minecraft 1.2.5, Minecraft 1.2.5 Tool, Minecraft API, Minecraft Forge, Minecraft Tool
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Welch talks about renewable energy financingApril 02,2013BURLINGTON Congressman Peter Welch has announced legislation that he says will make it easier to pay for renewable energy projects in Vermont and around the country.
He says the proposal would expand a financing tool used by the energy sector called master limited partnerships to renewable energy projects.
Currently, those projects are not eligible for that business structure, which is taxed as a partnership but is traded like a corporate stock.
Welch said Monday that expanding MLP financing to renewable energy projects would be a boost to the industry and for a cleaner energy future.
He talked about the proposal Monday at a discussion with Vermont renewable energy companies at AllEarth Renewables in Williston.MORE IN Vermont NewsMONTPELIER New proposed banking regulations could make it easier to get a loan. Full StoryJulie Brill, a commissioner with the Federal Trade Commission and a resident of Randolph, was at... Full StoryThe city is hoping to soon see the extension of a bike path from Granite Street to Gallison Hill... Full Story
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Your bi-weekly dose of marketing tips, advice, and resources, Quick Tips, from our Founder, Ilise Benun, will make your online (and offline) marketing a breeze. Quick Tips will take the mystery out of marketing, and open your eyes to simple ideas that can change your business, and the way you think. These tips have been called "consistently helpful, mercifully short, and always interesting" and will make a refreshing addition to your inbox. What do you have to lose? Nothing! What do you have to gain? Direction, motivation, and marketing know-how in a way that's easy to swallow (and might even make you smile).
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Ask the Jock Doc is brought to you by the experts at UC San Diego Health System, the official sports medicine providers of the San Diego Chargers.
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It's important to stay educated about the substances you put in your body. Whether it's an energy drink, water, food, or PED, we need to know what's good for us and what's bad. PEDs are defined as any substance taken to perform better athletically. Even though that extra edge may sound tempting, the use of PEDs is very risky for health and doesn't yield definitive results. One PED we typically hear about, and often of interest to teenage boys, is anabolic steroids.
There are many irreversible risks to taking anabolic steroids including:
The best way to maximize your athletic performance is through hard work, practice and healthy eating. Learn more about the negative effects of PEDs and many other substances, and how to support an athlete in making healthy choices:
Many PEDs were originally created to treat certain medical conditions and illnesses under the guidance of a physician. Unfortunately, some athletes now use them to gain an edge over the competition by taking these substances at significantly higher doses than have ever been shown to be safe in the human body.
Adolescent girls in particular may suffer from:
Combining non-steroidal anti-inflammatory medication (NSAIDS) such as ibuprofen with vigorous exercise can be dangerous. During exercise, blood flow to the gut decreases so that blood can be redistributed to the working muscles. This causes a temporary loss of gut function and small intestinal injury. Studies have shown that when NSAIDS are taken before exercise, it aggravates these gastrointestinal effects, even in healthy individuals.
Chronic use of NSAIDS has been associated with:
In general it's safe to take ibuprofen after exercise as needed. Just make sure it's not taken on an empty stomach and limit to the lowest dose needed.
If you constantly experience significant joint or muscle pain during or after exercise, it may be time to assess your workout and/or visit a sports medicine specialist.
3 tips to help you soothe workout pain naturally:
Athletes in weight class sports such as wrestling, boxing, judo and lightweight rowing need to "make weight" every week for competition. This can unfortunately lead to dangerous weight-cutting practices that have a negative effect on performance.
Negative performance risks associated with fast weight loss:
Various sports organizations have tried to eliminate the motivation for crazy weight-loss practices by instituting policies to identify the lowest safe weight and body fat level for each athlete before the seasons starts.
In California, high school wrestlers must undergo a pre-season test to establish a safe margin of body fat. The established margins are:
These numbers aren't to be used as goals, but rather as guidelines to prevent excessive weight loss.
If an athlete and coach believe he/she will wrestle better at a lower weight, the athlete should begin several weeks before the season starts. It's recommended that athletes attempting to lose weight set a goal of losing no more than .5 to 2 pounds per week through a balanced reduction in calories coupled with aerobic exercise/strength training.
Small dietary changes can help you lose weight include:
If you have an athletic trainer or sports nutritionist who works at your school, check with them for individualized recommendations regarding fluids, carbs and proteins. There's no scientific evidence that protein supplements are necessary to build muscle in athletes who eat a well-balanced diet. And weight loss supplements can be a minefield, with harmful ingredients and also cause positive drug tests.
After a weigh-in, it's important to drink fluids and take in some carbohydrate and protein. Eat a bigger meal if you've got a couple hours before your first match. Light sandwiches, fruit, energy bars, sports drinks/water between matches can help you keep your energy up.
Replenishment of energy stores immediately after training or a match is important for optimal performance in the next round. Muscle re-synthesis seems to occur most rapidly within the first 30 minutes after exercise.
GREAT TIP: Rehydrate and ingest carbohydrate and protein foods within 30-60 minutes after exercise to maximize muscle recovery.
A 12-ounce beer has only 14 grams of carbohydrates. Compare this with 40 grams of carbohydrates in a can of soda, 34 grams in 8-ounce lemonade, or 38 grams in a cup of grape juice. You'll see that beer isn't such a good recovery beverage.
Although alcohol contains carbohydrates, it actually interferes with glucose metabolism and will ultimately impair your body's ability to replenish muscle glycogen stores. Drinking a lot of beer can cause you NOT to eat enough carbohydrate and protein, further reducing the amount of protein and carbohydrates available to aid in muscle recovery. This is because carbonation and fluid volume make you feel full.
In addition, alcohol:
Remember the three Rs: Refuel, Rehydrate and Rest.
You should drink at least 20 ounces of fluid for every pound of weight lost during exercise. Choose non-alcoholic beverages (e.g., soda pop, seltzer) and high-carb foods that you enjoy (e.g., pizza), with some protein for muscle repair. Chocolate milk is a great recovery beverage with carbs, protein and fluid all in one package!
Actually, breakfast is an important start to the day for young and adult athletes.
Breakfast helps:
You don't have to eat a monster breakfast, but include some carbohydrates to build muscle glycogen stores (energy for training), and protein to aid in muscle recovery. Here are some examples of nutrient-rich breakfasts:
Adjust these based on your food preferences and caloric needs.
For example, pick a different fruit or add more – double the serving size if you need the calories!
One great way to get all the nutrients you need, keep your energy up and maintain a healthy weight is to snack, but also reduce portion sizes during your regular meals. Learn to anticipate your daily hunger patterns and plan on snacking. For example, if you're hungry every day in the afternoon, plan to eat a mid-afternoon snack at school and then you'll have energy for after-school practice and won't be starving by dinner.
These healthy suggestions can help satisfy those crunchy cravings:
Treat yourself to these creamy and delicious health snacks:
To satisfy your sweet cravings, try some of these healthy alternatives:
When you feel like something salty, try eating:
There are several factors that influence muscle strength:
First, stop comparing yourself to everyone else in the weight room. Focus on maximizing your personal potential for strength and power by working with the coach and your athletic trainer. Remember that many other factors influence sports performance, including:
There is no scientific proof that stretching before exercise prevents injury during that specific workout. However, stretching in general can increase range of motion, promote smooth and efficient movement and may reduce the risk of injury during exercise, particularly in sports that require extreme flexibility or explosive movements.
There is some evidence that static stretching (long, slow stretching) immediately before exercise may temporarily decrease the muscle's ability to generate force or power.
Ideally stretching is done when your muscles are warm, for example, after a workout. But you can also stretch any time during the day: while watching TV, waiting for a ride, during a break at work. Put the muscle into a position of tension (not pain) and hold for 15 to 60 seconds. Repeat four times.
"Dynamic stretching" is appropriate for sports that involve ballistic (bouncing) movements. For example, if you play tennis, jog for 5 to 10 minutes. Then do some hurdle walks, trunk rotations and swing your racquet easily to simulate all your strokes (forehand, backhand, overhead/serve), gradually increasing the arc of movement. Move onto the court and perform your strokes at half speed. Build up to hitting the ball with full speed and intensity. After your match or practice, stretch the muscles you use in tennis (e.g., calves, hamstrings, groin, trunk).
If you experience muscle soreness after a hard workout or competition, stretching doesn't help get rid of the discomfort any sooner. But it won't hurt either.
You may have heard concerns that using sunscreen will compromise your Vitamin D status, but studies haven't shown this to be true.
One out of five Americans will develop skin cancer during their lifetime. Your risk increases with a higher lifetime history of sun exposure. If you want beautiful, wrinkle-free skin, along with a healthy body, early sun protection is critical.
"Gone are the days when standing around in a circle and holding a stretch for 15 to 30 seconds (static stretching) is considered warm-up," says Alan Shahtaji, DO, team physician for the U.S. Soccer Federation.
"What's most important is to get your muscles warm and ready for the explosive activity that will be needed in the match. There are a variety of ways to accomplish this and your coach may have a routine for the team to follow."
This will likely include:
Dr. Shahtaji recommends a warm-up and conditioning program from FIFA (Federation of International Football Associations) that can be found on the following website: http://f-marc.com/11plus/home/
The post-match or post-practice cool-down period is just as important as the warm-up.
"Our strength and conditioning coach has certain players sit in an ice bath for several minutes," says Dr. Shahtaji."This may not be possible, but applying an ice pack to sore or injured areas for 10 to 20 minutes is also helpful. The time to do static stretching is after you are done playing and before icing. Sometimes the whole team will do this together if it's practical; it's a nice way to wind down after the competition."
Stretch the muscles that you particularly use in soccer (calves, hamstrings, quads, buttocks) or muscles that you know are tight. An evaluation by an athletic trainer can help you assess personal deficits of flexibility and strength to design a personalized program.
The core is a group of muscles in the center of your body, from the diaphragm to the pelvic floor, particularly the deep abdominals and back extensors/rotators. A strong core is an important link between your legs and arms, helping to transmit power and prevent injury during athletic movements such as a volleyball smash or soccer kick.
Contrary to popular belief, crunches and sit-ups aren't the best exercises for the core. The best way to train your core muscles is by activating them through a "bracing" maneuver. Bracing involves tightening the muscles in your stomach and low back as if you were preparing to absorb a punch to the abdomen and a shove in the back at the same time.
Here are some examples of core exercises, from basic to advanced:
Remember that the most important part of these exercises is what you cannot see: contracting your core muscles to provide a stable axis for movement. Whenever you move your arms or legs away from the body, bear down to stay strong in your body's center.
A physical therapist or trainer can teach you how to engage and strengthen these muscles through progressively challenging exercises.
For many beach-goers, summertime means shredding waves. More than 17 million Americans are active surfers, including 1 million in California alone. The benefits for the body and mind are unquestionable, yet there are inherent risks associated with the sport.
"The most common injuries are bruises and cuts often caused by contact with the surfer's own board," says Ken Taylor, MD, medical director for the International Surfing Association. Surfers are also at increased risk for sunburns and developing skin cancer.
Dr. Taylor recommends the following safety precautions:
"The use of a surfboard leash for protection is recommended but occasionally this strategy can backfire," says Dr. Taylor. "Leashes keep the board near the surfer providing a flotation device in case of an accident. They also reduce the number of accidents caused by runaway boards hitting other surfers. Leashes, however, make it more likely for a loose board to recoil back at the surfer and cause serious injuries, such as eye damage. It's important to always stay focused, and protect your head with your arms every time when surfacing from a wipe-out."
Dr. Taylor, who provides medical coverage at the World Surfing Games held in exotic locations such as Tahiti, Portugal and Costa Rica says shark attacks are extremely rare. "Stingray injuries, while extremely painful are much more common and in most cases can be initially treated with hot water to inactivate the nerve toxin. Shuffling the feet while walking through shallow water can prevent stings, because bottom-dwelling fish scatter when they are alerted to human presence."
Most concussions in soccer actually result from contact with an opponent (for example, an elbow hitting your head) or when your head hits the ground. Dr. Shahtaji suggests instead making sure he has proper form when heading the ball: "keep your eyes open, contact the ball with your forehead and use your neck muscles."
According to Dr. Shahtaji, there is not enough evidence that headgear in soccer prevents concussions. However, he does say that a past concussion increases risk for future concussions. Seeing a sports medicine physician who can review your history can be extremely beneficial for both kids and their parents. It's vital that your child is well educated on concussion symptoms so they know when to seek the attention of their coach or athletic trainer during a practice or game.
Concussion symptoms may include:
Dr. Shahtaji cautions, "NEVER go back into a game or practice if you have had a concussion. If in doubt, sit it out! Remember, the rest of your life is more important than any game."
The Center for Disease Control (CDC) has a "Heads Up" program promoting recognition of concussions in sports: http://www.cdc.gov/concussion/sports/index.html
Most falls on an outstretched wrist will be a simple wrist sprain and usually get better on their own, although this can take as long as three months or longer.
Hand surgeon, Matt Meunier, MD, says, "Less frequently you can have a strain of one of the tendons on the pinky side of your wrist, which may be painful in the manner you described. You may also have injured a ligament between two of the little bones in your wrist (the scapho-lunate ligament), or one that supports the pinky side of your wrist (the triangulofibrocatilagenous complex)." What a mouthful!
To determine the exact type and severity of the injury, a physical exam by a qualified hand surgeon is recommended. Most times treatment is non-surgical, including bracing and special exercises for the hand. The first step is to figure out what happened and then start your treatment plan.
While your wrist is healing, keep fit by running, indoor cycling (don't support your weight on the handlebars) or performing strength training exercises for your core and lower extremities. You'll be back in action before you know it!
That's a great question! The quick answer is NO.
Athletic trainer, Kevin Messey, says the best thing you can do is stop playing and use the tried and true RICE formula: Rest-Ice-Compression-Elevation. "RICE reduces pain and helps prevent further injury to the tissues by minimizing inflammation and swelling. This shortens your recovery time, allowing you to return to play more quickly," says Kevin.
If your pain is mild and you can walk on it with minimal discomfort, you should see your sports medicine provider within a few days for an evaluation. Don't play on it until you are evaluated.
If the pain is moderate to severe, stay off that foot and immediately go to your doctor or an emergency room for evaluation. When you sprain your ankle it's common to damage the ligaments on the outside of the ankle that provide stability. It's important to have your ankle evaluated by a sports medicine specialist to rule out more severe injuries.
Ankle sprains are the most common orthopedic pathology, accounting for 30 percent of sports injuries. "The highest number of sprains occurs in our high school athletes, particularly those involved in basketball, football, and soccer. Recovery from an ankle sprain will vary, but on average it will take eight days for an athlete to return to sport," says Kevin Messey.
Keep in mind that even though you may be back playing, your ankle is still healing and will continue to heal for months. During this recovery time it's important to protect your ankle with a brace while you play. You should continue to work on balance, proprioception, strength and power until your ankle is 100 percent.
At UC San Diego Health System, athletes of all ages receive a guided program of hops and balance exercises to keep their ankle strong and prevent recurrence.
Return-to-play decisions should be made with the advice of your sports medicine doctor, physical therapist or athletic trainer. However, in general, you should NOT return to play until:
Your physical therapist or trainer can guide you through the rehabilitation process by first helping you to regain your range of motion and then gradually introducing strength exercises. For example, begin by making gentle circles and tracing the alphabet with your foot several times a day.
Basic strengthening may include:
These exercises will give you the necessary strength and confidence to return to the basketball court and step into a game.
The most common risk factor for an ankle sprain is a previous ankle sprain, so it's important to get appropriate rehab before you return to sports to avoid a repeat injury. It's a good idea to wear an ankle brace once you've had an ankle sprain to provide support and stability while your ankle adjusts to the stresses of sport activity (the lace-up models tend to be more supportive than the elastic ones).
ITBS is common in runners, cyclists and other athletes. The iliotibial band is a thick, fibrous band of connective tissue that runs all the way from the hip, down the outside of the leg, to the knee. Pain can happen anywhere along this pathway, but often occurs at the outside of the knee.
Jeff Chen, MD, MHS, says that knee pain is likely caused by excessive friction during repetitive knee flexion /extension. With each repetition the lower end of the ITB slides over the outside bone at the knee, causing inflammation, thickening, and swelling.
ITB pain may appear after:
Some risk factors include:
Tips that can help accelerate recovery:
Stretching your ITB
Stand upright and cross your left "good leg" in front of your right "bad leg." Shift your right hip out to the side while reaching your right hand over your head and towards the left. Once you can perform this stretch without pain, work on strengthening your gluteus medius (buttocks muscle) as well as core stabilization.
"Once strengthening exercises can be done without pain, you can gradually return to running," says Dr. Chen. "Begin each workout with a quarter mile warm-up and stretches. Start back with low mileage every other day, and increase mileage gradually over the next 4-6 weeks. If you have any pain, decrease the mileage or stop running for a few days until the pain has resolved. If you are running on a track, make sure that you reverse directions each workout. Cross-training with other activities such as swimming is ideal for healing."
Athletes who jump and land frequently can develop "jumper's knee" which is also called patellar tendinitis. In fact, 30 to 45 percent of elite basketball players experience this problem.
The patellar tendon lies at the front of your knee and feels like a thick cord traveling from your kneecap (patella) to your shin bone (tibia). Jumper's knee is a repetitive condition that occurs due to excessive force on that tendon. An athlete will experience pain directly on the tendon and occasionally notices mild swelling. The pain usually happens during the act of landing from a jump, but sometimes occurs with jumping up too. Most athletes notice that the tendon is sore at the beginning of practice but goes away after they warm up. However, this pain usually comes back during exercise when the activity reaches a certain duration and/or intensity.
Sometimes patellar tendinitis can become chronic, so listen to your body and address the pain early to avoid a long term problem.
Kevin Messey says that the best treatment for jumper's knee is to temporarily modify activity until your knee feels better. This means less jumping and more horizontal training. This can be tough in the middle of the season, but there are many skills you can work on to keep sharp such as:
A good rule of thumb is to stay away from activities that cause pain.
Recovery may take as little as 2 weeks or up to 6 months. Ice may also be helpful when the tendon is sore immediately after activity.
Athletic trainer, Kevin Messey, says,"In addition, you can use a patellar tendon strap to wrap around your knee putting pressure over the patellar tendon. This alters the line of pull of the tendon and can temporarily relieve pain while you play."
To reduce the stress on the tendon, Kevin recommends using a foam roller before and after activity to stretch:
Also consider seeking treatment from a qualified healthcare professional, like a physical therapist or athletic trainer to recover faster. They will design a rehabilitation routine for you to reduce your pain and increase your function. They can also evaluate your jumping and landing mechanics to prevent jumper's knee from coming back.
Prevent jumper's knee by maintaining a healthy level of conditioning in the off-season. This allows you to resume high levels of activity in pre-season without developing jumper's knee, which is when it usually starts.
As you train, be sure to slowly increase the volume and intensity of your training over many weeks. A good rule of thumb is to increase your training by 10 percent each week.
In addition, stretch your hamstrings and quadriceps regularly and work on eccentric strengthening of your quadriceps using a single-leg squat technique. An athletic trainer can show you how to do this properly.
There are many conditions of the knee that cause pain at the front of the knee. It's always best to seek the opinion of a sports medicine specialist to get an accurate diagnosis.
Hamstring injuries occur frequently in runners with tight hamstrings or muscle imbalance. Initial treatment should include:
Despite early treatment, some hamstring injuries develop into more chronic injuries that not only last beyond three weeks, but become more difficult to treat.
Most athletes understand that a period of rest is required, but many return to activity too early and develop chronic injuries. "You've been working with a physical therapist and stretching, but one component that many athletes forget is strengthening" says Dustyn Severns. "Many hamstring injuries occur because the hamstring muscles are not nearly as strong as the large quadriceps muscle group."
Dustyn Severns suggests using the following guidelines to determine when you can return to activities such as jogging/running:
Starting with light weights, gradually increase your resistance using both concentric and eccentric contractions. When you can perform therapeutic hamstring exercises without pain, begin high intensity eccentric hamstring exercises to promote tissue remodeling and prevent re-injury.
Some exercises that can help prevent re-injury include:
Most importantly: be patient! Make sure that you are meeting the strength and flexibility goals as you go. As athletes, we all want to get back to our sport as soon as possible. But with hamstring injuries, getting back out there too soon can turn a month of recovery into six months or more! To avoid re-injury, continue your strengthening and stretching program even after you return to activity.
There can be many different reasons for pain in the back of the neck. Pain can be from bones, muscles, ligaments, facet joints, intervertebral discs or nerves. The most typical neck pain while swimming is myofascial, involving the muscles and soft tissues. Fortunately, this type of pain can be improved with proper stretching and positioning.
"Decreasing neck pain starts before exercising," says Dr. Chen, who was a former competitive swimmer.
For warming up the neck, Dr. Chen recommends:
"Focusing on a neutral and symmetric body position can often minimize pain during swimming," says Dr. Chen. "Anything that causes you to turn the neck too far in any direction can worsen the pain, whether it is to the side, or extending too far back."
His suggestion: Ask someone to take a video of you while swimming, shooting from the end of the pool as well as the side. This will give you an idea as to whether you are turning your head too high to one side to breathe, or extending your neck back too much in order to look towards the wall.
Tips on maintaining a neutral body position:
After workouts, cool down with the same stretches as those prior to your workout. At this point if your neck is still sore, you can ice it for 15-20 minutes, use some anti-inflammatory pain relievers and then rest.
If your neck pain continues to bother you, or if you start to experience radiating pain down the arms, tingling or weakness in the hands, see a doctor for a medical evaluation.
Friction blisters on the feet are common in athletics, but the right pair of socks (and properly fitting shoes) can go a long way in preventing them.
Did you know?
The sole of your foot has more sweat glands than any other area on your body. Moisture on the skin causes increased friction between your skin and sock. Cotton socks retain moisture and increase the co-efficient of friction between the sock and the foot. This transmits mechanical stress to the skin and can promote blister formation.
Technical athletic socks are currently made with fabrics designed to absorb or wick moisture away from the skin.
Look for synthetic fibers or blends such as:
Some socks utilize two thin fabric layers so that friction is transferred to the second layer of sock instead of the skin.
Anatomical toe socks (gloves for the feet) may help reduce blisters between the toes. However two layers of fabric do spread the toes apart and may feel uncomfortable.
Here are some things to consider:
Thickness and cuff height of socks is often a personal preference, or dictated by the sport. Whichever you choose, the right fit and fabric will go a long way towards comfort and blister prevention. Athletes who are well hydrated have healthier skin and are less likely to develop blisters. So drink plenty of fluids before, during and after training. Be sweet to your feet!
Minimalist shoes are meant to simulate "going barefoot" while providing a protective wrap around the foot. Research is inconclusive regarding whether minimalist shoes have an effect (either way) on injury risk or performance.
Some data suggest that barefoot running shortens stride length and promotes a more natural forefoot/midfoot strike, which can reduce vertical impact forces, improve running economy, and minimize abnormal torque at the knee, hip, and foot.
Drawbacks to switching to minimalist shoes:
Prior to running in minimalist shoes, follow these steps:
If you have questions about minimalist shoes or want to know if barefoot running is a good idea for you and your feet, find a sports medicine specialist who can evaluate you and discuss your options.
No. Helmets can protect against a fractured skull, facial lacerations, dental trauma, and injuries to the ears. But no helmet has been shown to reliably prevent a concussion. Mouth guards do nothing to prevent concussions either.
Douglas Chang, MD, PhD, says that helmets:
Some athletes will sustain a big blow to the head and be unaffected. Other athletes will experience a seemingly trivial hit, and have lingering effects that last for weeks. Part of the issue is that we don't know how much trauma was actually delivered to the brain in a given situation.
Factors that increase risk of a concussion:
While none of these factors are addressed by helmet technology, some commercial vendors have endorsed "hit meters" such as chin straps that light up when it is shaken vigorously. These are not widely used as some believe the hit meter actually serves as a target that opposing players may delight in triggering, increasing the rates of concussions.
Sports organizations have addressed head injuries by adding rules that discourage improper helmet use. For example, the NFL stopped "spear" tackling, helmet-to-helmet tackles on defenseless players, and shortened kickoffs to reduce the number of high velocity collisions. Changes to the NFL kickoff rules led to a 43 percent reduction in concussions from 2010 to 2011, reversing a multi-year trend of more head injuries.
The key to concussion prevention is to provide an environment of healthy competition, and to broaden public awareness of the problem so that players, parents, coaches and trainers can be alert for the signs and symptoms of a concussion when it occurs. How best to manage a concussion, once identified, is currently the topic of much research.
MRSA is methicillin-resistant Staphylococcus aureus. This is a type of bacteria that can be difficult to treat and eradicate because it's resistant to certain antibiotics. It used to only occur in very sick or hospitalized people, but it's recently become more common among healthy people, including athletes.
According to Dr. Shahtaji, MRSA can cause a skin infection or a small pocket of infection underneath the skin (abscess). He advises that you have red areas and anything that looks like an infected pimple or reddened hair follicle evaluated right away by your athletic trainer or sports medicine physician. When the infection is diagnosed early, it's much easier to treat – either with an antibiotic or a procedure to drain the infection. Surgery is rarely needed.
"Athletes can transmit the infection to each other so we recommend not sharing towels, clothing, athletic equipment or toiletries, such as razors. If an athlete has an open wound or any suspected skin infections, he or she should avoid using hot tubs, pools and ice baths," says Dr. Shahtaji, who is also a U.S. Soccer Federation physician. He has treated a number of athletes with MRSA including high school wrestlers, collegiate soccer players and volleyball players.
There are different rules for different sports, but most require adequate treatment and coverage of any wounds. In wrestling, regulations require that before returning to the mat, athletes who've been diagnosed with MRSA have:
The best treatment is always prevention. Here are a few tips from the Center for Disease Control and Prevention (CDC) for avoiding infections:
Official Web Site of the University of California, San Diego.


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On a break from their International Perspectives in Ireland class, where they compared educational techniques in Irish schools, College of Education students and faculty visited the Blarney Stone.
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Next week, the eyes of the world will be on Dallas as they remember the 50th anniversary of the assassination of former President John F. Kennedy.
Thursday, African-Americans in Dallas who lived through that tragic moment gathered to share their painful recollections of how hope for a better life was deferred Nov. 22, 1963.
Eva McMillian, a Dallas civil rights pioneer, along with others from black Dallas' past, remembered JFK and all that died with him that day as part of a panel discussion at Bishop Arts Theatre Center.
"Went home and was sleeping fitfully when the phone rang, and it was she calling, my mother-in-law," said McMillian. "She said, 'They killed him! They killed him! They killed him!' She was screaming so desperately."
"During that time, Texas was a one-party state: everybody belonged to the Democratic Party," said Joe Atkins, who brought on the lawsuit that led to desegregation of what is now the University of North Texas.
"He was on a peace mission," said Atkins. That mission: to bring divided conservative and liberal Democrats together.
While blacks in Dallas gave Kennedy more than 90 percent of their vote in 1960, Atkins says that Dallas was very anti-Kennedy.
Julia Jordan saw Kennedy's motorcade pass at Harwood and Main streets. She taught at BF Darrell School and had been invited to a luncheon with Kennedy.
As soon as the motorcade passed, she raced home to south Dallas, dropped her kids off and was getting ready to leave when the phone rang with assassination news.
"I said, 'I don't believe it,'" said Jordan. "It was just too unreal. I had just seen the man about just a few minutes before."
Along the parade route of promise, people grieved. Others gathered outside Parkland Hospital.
Dr. Harry Robinson, then a student at Southern University, recalled a professor telling his class, "It was no need of our getting all emotional…we need to get smart. Now that Kennedy was gone, it was like our hope had been dashed."
The Rev. Peter Johnson was just 19 years old 50 years ago, and also a Southern University student. He was classmates with now-Georgia Congressman John Lewis,
The pair and others penned a song the day of the assassination to Jacqueline Kennedy
"Dear Mrs. Kennedy, we heard about your tragedy," said Johnson. "Freedom is coming and it won't be long. Tell Robert Kennedy he's still in his prime for the presidency...he's still got time. Freedom is coming and it won't be long."
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Butterfly Meadow® 3-piece Stainless Flatware Serving Set by Lenox
A graceful butterfly and leaf motif - evoking the beauty of butterfly meadows - decorates the handle of each piece in this serving set. You'll find many uses for the set, from serving breakfast and luncheon meats to side dishes, spreadables and more. Length of fork: 8 3/4", knife: 7 1/4", spoon: 8 3/4"
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