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Soccer Culture
It's Friday…finally.
We hope you are reading this as you settle in for your weekend respite. A lot of good stuff to get through both on and off the field, so let's get right into it…
The team trained Friday at PPL Park for roughly an hour in preparation for Saturday's tilt against the Houston Dynamo (7 p.m., purchase tickets), going through light reps and final tweaks before the final match of a three-game in eight day stretch, highlighted by Tuesday's U.S. Open Cup finale.
However prior to training, defender Ethan White received a "shout out" on the Fox 29 "Good Day Philadelphia" show from its adorable female anchor Alex Holley. White and Holley met Thursday evening during the "Feastival" celebration at Penns Landing.
Long story short, images of the two were shown on Good Day with apparently White vowing to wear Holley's name on his chest during Saturday's match.
Hahahaha can't believe @AlexHolleyFOX29 did it. A deals a deal. Had a full 5 min segment. pic.twitter.com/BanrX29v3D
— Ethan White (@EthanWhite15) September 19, 2014
To which Holley later replied:
.@EthanWhite15 okay now you better hold up your end of the bargain!! #adealsadeal
— Alex Holley (@AlexHolleyFOX29) September 19, 2014
We'll see if Mr. White is a man of his word on Saturday. Moving on…
At Thursday's FIFA 15 video game launch party in New York City, it was U.S. men's national team captain Clint Dempsey who stole the show with dropped his new rap song "Hot Fire," but Philly was still represented well by Union midfielder Maurice Edu. Edu was a hit at the party as well, hobnobbing with fans, taking pics and taking in what as a whole was a massive day for Major League Soccer as a new logo highlighted the innovative #MLSNext campaign.
Speaking of Edu, our video team here thought he was so good the first time around that we present Mic'd Up II with Mo:
Just as good as the first one, if not better. Watch it here:
Pair of congratulations is in order for two Union players; the first is for Union forward Aaron Wheeler who will tie the knot with longtime girlfriend, Ashli on Sunday. Also, Brian Carroll has hit the 300 mark for number of starts in MLS. Carroll ranks third on the list of active players only behind Los Angeles Galaxy great Landon Donovan (307) and Real Salt Lake's Kyle Beckerman (318).
Stuff you should read this weekend…
On philadelphiaunion.com check out this sit down with CEO and operating partner Nick Sakiewicz. Also, Andy Jasner has you covered with this Match Preview of Saturday's Houston match. The guys over at Philly Soccer Page have this fan testimonial on the experience that was Tuesday's Open Cup final….and finally, www.MLSSoccer.com writer Dave Zeitlin gets this from Jim Curtin on just how good Vincent Nogueira was in that final.
All good stuff; enjoy your weekend and for many of you Saturday's game.
We'll be back on Monday.
Contact Union digital editor Kerith Gabriel at firstname.lastname@example.com
He doesn't have to do it.
For Brent Jacquette, his time could be better served enjoying the moments of his day when he's not trying to make the Widener men's soccer team better through recruiting and working on drills. But in addition to doing all of that he's in the Chester community and its surrounding suburbs working diligently on the Chester-Upland's "Soccer for Success" program.
Soccer for Success is a program that was started just last year with Jacquette as director to inspire and empower Chester's youth using soccer as a conduit.
Naturally kids learn how to pass and shoot, but Jacquette and his staff also preach what is called the "four pillars" of success:
- Physical activity
- Nutrition
- Mentorship
- Family Engagement
The great strides Soccer for Success has made since its inception has now been recognized by Major League Soccer.
On Friday, July 12 the League announced that Jacquette was selected as a finalist for its Community MVP award, given to a community leader that "uses the world's game to make a difference on a local level," according to MLS chief administrative officer JoAnn Neale.
In the Soccer for Success program, participants are encouraged to have 60 minutes of physical activity a day, followed by making the correct nutritional choices.
Coaches function as mentors to emphasize teamwork and dedication, while also providing a safe and fun setting. When the hour is up, it is almost impossible to get the kids to wind down and head inside.
Vote Soccer for Success director Brent Jacquette for MLSWORKS Community MVP: http://bit.ly/JacquetteVote
Now you have a chance to show your appreciation for Jacquette's selfless act of civic responsibility. Fan voting has opened for the MLS Community MVP. Vote now through July 25 using this link: http://bit.ly/JacquetteVote. You can also show your vote of support by copy and pasting this post on Twitter: "I vote for the @MLSWORKS @WellsFargo @PhilaUnion #CommunityMVP"
Voting ends on July 25 at noon. The grand prize winner will be announced on Friday, July 25 at 2pm ET via twitter by @MLSWORKS.
Help us make sure that when the votes are tallied, the winner is Jacquette for all that he does each day in the Chester community.
Summer is finally upon us and people have started to head to the shore for some much needed rest and relaxation. If you are someone who exercises on a regular basis it may seem like your training will have to take a back seat for the time that you are at the beach. I personally love to exercise at the beach. If you want to mix up your training and incorporate some HIIT (High Intensity Interval Training) into your routine you have come to the right place. The beach in my opinion is one of the best places to train.
Before we get started, let my briefly explain what I am talking about when we talk about HIIT. For years athletes and weekend warrior have been incorporating HIIT into their routines. Here is just one example: If you played high school football, I am sure that you ran hill sprints. Well, this is a form of HIIT training. This type of training has become very popular over the past few years but don't let people fool you, this training is nothing new. What is new is that people are now starting to realize some of the cardiac and skeletal benefits as well as adaptations that can happen when someone implements a safe and progressive HIIT program.
HIIT training is basically short, intense training intervals where your body works at a very high intensity for a specific time and then allows for adequate recovery period. After a certain time you then repeat the exercise for a certain number of sets and repetitions.
So why is HIIT training beneficial for people instead of long slow training? Here are a few key points that I learned from reading Ben Greenfields book "Beyond Training":
- Helps to optimize your heart's capacity to send blood to your muscles.
- Helps you to go harder and longer in your endurance events when you implement a safe protocol.
- You can increase your metabolic efficiency and improve your fat burning qualities in less time than you can with long aerobic sessions.
HIIT training is just one form of training. A key point to ask yourself is what are your goals? If you are planning to do triathlons/longer running races than you will still need to incorporate long aerobic sessions into your training (FYI, there are benefits as well to aerobic training). If your goal is simply fat loss than implementing HIIT training into your routine a couple times per week may increase your benefits.
- When I recommend HIIT training I always recommend the following:
- Wear a heart rate monitor. The interval session should be based off of your recovery. If your heart rate gets to 180 bpm (beats per minute) wait until your heart rate comes back down to 120-130 bpm before you repeat the cycle. I use a Polar heart rate monitor for my training.
- If you are beginner ALWAYS allow for added recovery. If you work hard for 20 seconds REST for as long as it takes for you to be able to catch your breath and feel comfortable. Going to hard early on in your training is not the goal. The goals are consistency and results over time.
- Allow 72 hours between training sessions. The days in between are a great time to incorporate some strength training as well as longer aerobic sessions to increase blood flow and improve cardiac function.
- If you are an advanced athlete, I still recommend wearing a heart rate monitor.
- Finally the goal is NOT to get your heart rate as HIGH as possible but rather work to a point where it may be tough to have a conversation and then back off. Be smart and as always LISTEN to your body.
Here are five ways you can HIIT the beach this summer.
Please note before you ever start a HIIT program make sure that you have medical clearance and then you ALWAYS warm up properly. Use your heart rate monitor (120-130 bpm) or the talk test to determine your recovery time. Talk test is when you can have a conversation with someone before going again.
Workout No. 1: Deep sand shuttle runs
- Set up 2 cones 25-50 yards apart
- Run from one cone to the next approximately 80-90% effort. Depending on your fitness level you can run for 25-100 yds. Rest and repeat.
- Sets: 8-12 rounds depending on your fitness levels
- You can run barefoot or with shoes. If you have never run barefoot I would recommend starting with shoes.
Workout No. 2: Kettlebell deadlifts and shuttle runs
- Grab a kettlebell that you can safely deadlift. If you do not know how to deadlift and hinge than work with a coach who can teach you the proper way to deadlift.
- Set up two (2) cones 25-50 yds. apart
- Work set: Five (5) deadlifts + shuttle run. Rest and repeat
- Sets: 6-10 rounds depending on your fitness levels
Note: if you are experienced with kettlebells you can substitute swings for deadlifts (both are great exercises when done properly).
Workout No. 3: Body weight squats + Pushups + Striders
- Set up two (2) cones 25 yards apart.
- Work set: 10 squats + 5-10 pushups (you can do kneeling pushups if you are unable to do regular pushups) + 25 yd. run. Walk back to the start and repeat when you feel recovered
- Sets: 6-12
Workout No. 4: Medicine ball routine
Grab a medicine ball that weighs 4-10 lbs. Also, everyone should have a medicine ball for training. It's one of the best tools you can use.
Work Set:
- Five (5) squats with medicine ball
- 10 ax chops with the medicine ball (five right/five left). The ball comes diagonally across your body.
- One (1) medicine ball chest throw (two hands and throw as far as possible)
- One (1) run for 10-25 yds.
- Walk back to the start
- Sets 6-12 rounds
Workout No. 5: Band training on the beach
This is one of the best ways to train on the beach. If you don't have bands click this link to purchase. https://rbt.infusionsoft.com/go/bd/kevinm/
Attached 1-2 bands to a lifeguard stand (Black or purple bands are great to start with)
Work Set:
- Eight (8) chest rows (2 hands into your chest)
- Eight (8) chest presses (hands shoulder width apart as you press out)
- Five (5) lateral squats per side (step in the band and step right 5x and then left 5x)
- 20 yd. bear crawl (butt down and back flat; go slow and breathe as you do this)
- Walk back to the start
- Sets 5-8 rounds
These are just five examples of how you can HIIT the beach. As always, train smart, monitor your performance and have fun. Good luck!
Follow Union fitness coach Kevin Miller on Twitter: @kmillertraining and on Instagram: kevinmillertraining. Also, Miller is a featured panelist on Philly.com's Sports Doc blog: http://www.philly.com/philly/blogs/sportsdoc). For best practices along with additional health and fitness tips, check out: Philly.com/Health
If you were to walk into any gym you would see people of all shapes and sizes exercising. You may see the guy in the corner finishing up a set of "ABS" and then lifting up his shirt to see if he now has developed a six pack. You may see the business man texting on his phone as he spins aimlessly on a bike. The point that I want to stress is that everyone has their own way of training which is fine but I would like to share with you five habits of successful exercise.
1. Exercise must be mindful
In her book "Deep Nutrition," Dr. Catherine Shanahan, M.D. talks about the benefits of mindful exercise for fat loss. Let me ask you a question, do you have a plan every time you go into the gym or do you just "wing it" and go through the same routine day in and day out? Do you zone out on the bike while watching Judge Judy? Your mind needs to play a key role in your training. Here is one way you can do this. This week either train outside or try something totally new to stimulate a new response for your body.
2. Monitor your progress
If you are a runner do you track your distance? If your goal is fat loss are you tracking your RECOVERY between intervals? My point is you need to monitor your results. For less than $100 you can purchase a very good heart rate monitor. Instead of just saying "I feel better" let's track some numbers to show the real benefits of your hard work. If we start to measure something we can then improve on our results.
3. Have the END in mind
What is your goal? What are you trying to obtain? Is it fat loss your after or is your goal to do ten pull ups? Having the end in mind BEFORE your start is a powerful motivator for people.
4. Everything Matters
Congratulations on having just finished a 45 minute spin class at 6 am. Good for you. However if you go home and eat all processed food, drink energy drinks and caffeine all day and stay up past midnight playing Candy Crush you will see no benefits from the spin class. We all know that sleep, hydration, nutrition and happiness all play a key role in our health but how many of us are giving our bodies what it actually needs. Contrary to what most people think over the course of the day the "little things" really matter in the end.
5. Time Management
We are all pressed for time these days. Some people are fortunate and they may have 60-75 minutes per day to train. Others like me have a smaller window where we need to manage our day to ensure that we get in a training session. When I go to the gym I see so many people wasting time. They may do a set and then for the next three minutes complain about how the sauna is broken again for the third time this month or you have the group of ladies who argue about one person taking "their spin bike."
Give me a break. Next time you train have a plan and get after it. I'm not saying you can't say hello to people but your time is precious. Get in, get out and get on with your day!
Remember you can start to build good healthy habits and monitor your progress you will start to see some nice gains in how you look, feel and perform.
Good luck!
Have a question for Union fitness coach Kevin Miller? Leave a comment below.
All of us are pressed for time. Between work, family, social obligations and finding time for ourselves it's hard to find the time to fit in a good workout. I get asked this question a lot. "How long do I need to train in order to see some benefits". That is a tough question to answer without knowing the person and having a good understating of their goals as well as their current level of fitness. With that being said, I want to share with you three of my "go to workouts" when I am pressed for time.
Workout No. 1: Hill Repeats
When I think of hill repeats I think of Walter Payton wearing a "Roos" headband crushing hills while other guys are lagging behind sucking wind. Athletes have been running hills for years but it's that image in my head that motivates me to get out and run up and down a hill. Hill running is a great way to get ready for speed training and harder workouts that will happen down the road. It's a great way to "strength train" your legs without the weights. Here is one workout you can try. Ideally you would run on a soft surface but if you are unable to find a gradual soft hill you can run these on the street.
Week 1: 5 repeats x 15 seconds (Rest 60 seconds)
Week 2: 6 repeats x 15 seconds (Rest 50 seconds)
Week 3: 7 repeats x 15 seconds (Rest 45 seconds)
Week 4: 8 repeats x 15 seconds (Rest 35 seconds)
Week 5: Omit. No hill running this week.
Note: Start with a gradual hill with a slight incline. If you are a beginner do not go and find the steepest hill in the neighborhood. Find a gradual climb and start with five (5) runs and progress to eight (8) over a four (4) week period. As you get stronger increase the work time until you reach 45-60 seconds.
Workout No. 2: Kettlebell circuit
Just for the record I am "not a kettlebell guy." I am not certified by any organization however, I really enjoy using kettlebells with the athletes and clients that I work with. It's simply one of the many "tools" that I have in my toolbox to help people obtain the results that they are looking for. I think with the proper coaching they can add tremendous value to your training program. Please note that I would recommend that you work with a qualified coach who can assess/screen you and can teach you the basics of how to use kettlebells. Like all strength training exercises start light and perfect your form before progressing to heavier weight.
Set the timer for 10 minutes and perform the following circuit. Rest as much as you need to in order to maintain good form.
1. Kettlebell swings: five (5) reps
In order to do a proper swing you must learn how to hinge at your hips. The mistake most people make is that they squat instead of hinge. Let your legs do the work and guide the "bell" with your arms.
2. Kettlebell goblet squat: five (5) reps
Hold the kettlebell close to your body and squat as deep as you comfortable can. Push the knees out, keep your chin tucked and stand tall at the finish of the movement. Don't allow the weight to drift to far from your body.
3. Push ups: ten (10) reps
Maintain a flat back, elbows in and push away at the finish. If you are unable to do a full push up than drop to your knees and perform a modified version.
Rest for 15-30 seconds depending on your fitness level. Repeat for 10 minutes. At the end of ten minutes record the amount of the completed rounds and the weight lifted.
Workout No. 3: Head to the park
If you don't belong to a gym however you want to challenge yourself head to your local park and give this circuit a try.
- Monkey bar pull ups: 5 reps
- Body Weight squats: 10 reps
- Resistance band 2 hand presses: 5 reps
- Single leg squats to a park bench: 5 reps/side
- Bear crawl for distance (30 yds)
- Rest and repeat for time (10-20 minutes)
If you do this workout people will look at you funny and some people will ask you what you are doing. My response is normally "I am training". The next question is normally "How are you exercising without any equipment" to which I respond " I have all the equipment I need at a park. It's one of the best places to train".
It goes without saying. Before you do any workouts you need to warm up properly. For some people that may be 5-10 minutes. For others like me I need 10-15 minutes to get moving. The key point to remember is when you are pressed for time there are several ways that you can train. You just need to make health a priority and stop making excuses!
Train hard and train smart!
Union strength and conditioning coach Kevin Miller is also a featured panelist in the Sports Doc blog (link: http://www.philly.com/philly/blogs/sportsdoc) on Philly.com. For best practices along with additional health and fitness tips, check out: Philly.com/Health
Hey fans!
We would like to announce the launch of the official Philadelphia Union Store Twitter account @PhilaUnionShop! Follow us for all of the latest product information, sales, and store happenings.
We want to bring a new level of access for our fans. Connecting with our fans and providing them with information and special offers is important to us, and we hope that through the driving force in social media that is Twitter we can make that happen.
Have the inside track to the newest offerings from the Philadelphia Union. Find out what some of your favorite players are wearing and buying for their friends and family.
Also, we will offer exclusive contests and discounts available only through Twitter.
To kick things off, want to know all about the new home kit that will be unveiled at the Union's "Meet the Team" event on March 4? Before you head to Dave and Busters on Columbus Blvd. for the festivities kicking off at 6 p.m., join the crew here @PhilaUnionShop at noon for a one-hour take over of the Union's Twitter account (@PhilaUnion) to talk all things pertaining to the jersey (and more) and check out a bit more of a sneak peek before the full unveiling later that night. Kick off MLS' annual Jersey Week with us. Have a question about the kit? Submit it during the takeover with the hashtag #JerseyWeek.
Again, we hope @PhilaUnionShop becomes your home for all the latest on not just Union gear, but the lifestyle of our players, staff and supporters like you.
From the crew behind @PhilaUnionShop
This week I want mix it up a little and instead of focusing on one topic I want to write a post about ten (10) quick fitness tips. I hope that one of these tips will help you reach your fitness and health goals in 2014.
1. When it comes to warming up most athletes would rather skip the warm up and get right into their training. I understand that things like foam rolling and dynamic movements are not the most exciting drills, however, I believe a proper warm up sets the tone for training. I truly believe spending 15-20 minutes at the start of every session on soft tissue and range of motion drills/movement patterns is important to your long term health.
2. Running wind sprints/gassers at the end of training is NOT speed training. Doing these types of runs has its place when it comes to training. However, if your goal is speed training you need to do your speed work at the beginning of your training session when your central nervous system is alert and fresh. Also, the time spent doing speed training should be short with a long recovery between each run.
3. High school female athletes would all benefit from incorporating strength training into their routine. Simple total body movements like kettlebell deadlifts, band assisted pull-ups and one-arm rows would go a long ways towards improving their strength and performance. In my experience, female athletes who can demonstrate adequate levels of strength both perform better on the field/court and have a lesser chance of injury.
4. If you have chronically tight hamstrings find someone who can teach you how to reposition your pelvis and breath more efficiently instead of just lying on your back and cranking in your hamstrings. You will be amazed how simple solutions can affect how your hamstrings feel. I would recommend that you seek out the expertise of someone who has taken a course by the Postural Restoration Institute.
5. Instead of following the latest diet fad in an effort to lose fat listen to your body and find out what works for you. Eat real food, make small changes that can eventually become habits and finally look at your health as a long term plan not a quick fix.
6. Going for a walk outside is a great way to reduce your stress and improve your health.
7. If you want abs I would recommend that you look for them in the kitchen not at the seated crunch machine. Clean up your nutrition and implement strength training into your routine and you may find your abs by summer.
8. The majority of runners would benefit greatly by implementing both power and strength training into their program. I believe by cutting back on mileage and implementing a good strength training program runners can reduce their chance of injuries.
9. Learn to decelerate properly if you want to excel on a field or court. Athletes that can decelerate and then accelerate can change the game.
10. Stand in front of a mirror and the muscles that you can't see (i.e. glutes, hamstrings, upper back) are the ones that you most likely need to spend more time training. The muscles in the front are your "show muscles" and the muscles in the back are your "go" muscles. Make sure that you have a good balance between the two if you want to have a balanced program.
Hopefully you can benefit from a few of these tips. Good luck with your training!
Union strength and conditioning coach Kevin Miller is also a featured panelist in the Sports Doc blog: philly.com/philly/blogs/sportsdoc on Philly.com. For best practices along with additional health and fitness tips, check out: Philly.com/Health
When the alarm clock goes off in the morning do you automatically think about the 10 things you need to do before lunch? Do you lay in bed stressing about what you should do first? If you are like most people (which includes me) you have a lot going on. With all of these responsibilities comes added stress. With added stress comes inflammation in your body. Some stress when managed properly (i.e. exercise) can be very beneficial to your overall health. However, when we have added stress (i.e. work, financial, relationship, etc.) this can wreak havoc on the way we feel. Below are some tips to help you manage your stress.
1. Write down your must do list before you go to bed
Instead of saying you have a lot to do today sit down and write on a piece of paper or on your computer five things that you must do tomorrow. By writing this down the night before you can have an outline of what you really want to accomplish for each day. As you accomplish each task cross it off and move on to the next item on the list. If you get done all five feel free to add one to two more items to the list. The simple act of writing this list will give you structure
2. Learn to breathe properly
After you wake up and have your coffee or smoothie take five minutes and take some deep diaphragmatic breaths. The reason I recommend people incorporate breathing into their daily routine early in the day is because it allows you to relax and focus on what is happening with your body. It also gives you a chance to tap into your parasympathetic nervous system which helps promote recovery. In my experience it is a great way to start your day.
3. Exercise regularly
Most people who exercise on a regular basis feel better. One thing we need to keep in mind is that exercise is a form of stress. However, when people listen to their body and establish and follow a plan exercise can be a great way to relieve stress. Here are three (3) ways to incorporate exercise into your life.
- Walk: Go for a long walk outside. Instead of walking on the treadmill at the gym get outside and get some fresh air and sunshine. This simple tip can help relieve stress in people.
- Strength Train: Set aside 30-45 minutes 3-4 times per week to incorporate some strength training into your routine. When people lift weights properly they feel better after a training session. Keep the volume low/medium but the intensity high.
- Yoga: Set aside two (2) days per week to do either a group yoga class or an in home program. I personally do not do a lot of yoga however, I know several people who truly believe in the health benefits of incorporating yoga into their weekly routine.
Here is an extra tip when exercising. Wear a heart rate monitor to see how your body is responding to your training. This is a great tool to use to see the changes that are taking place while you train.
4. What you think matters
The only thing that we have control over is our thoughts. If we have a tendency to think negative than this will affect how we feel. This is easier said than done and it is something I need to work on. The next time you start to stress over something that you are thinking about stop for a minute and take a few deep diaphragmatic breaths and see how you feel. I don't expect you to have positive thoughts all day long but do your best to be aware of your thoughts and how they may negatively affect you.
Stress is something that all of us have. Some stress can be positive and how we think about stress is critical to how it affects our body. The next time you feel overwhelmed take a step back and try to incorporate some of the tips mentioned above.
Good luck!
"Union strength and conditioning coach Kevin Miller is also a featured panelist in the Sports Doc blog http://www.philly.com/philly/blogs/sportsdoc on Philly.com. For best practices along with additional health and fitness tips, check out: Philly.com/Health
On Friday, Jan. 31, the Philadelphia Union Foundation hosted a PowerPoint presentation to students at YSC Academy to discuss the importance of giving back to the community. The presentation primarily focused on educating youth and promoting values such as integrity, trust, respect and accountability.
The event addressed how soccer can be used as a tool for social change. Rick Jacobs, the keynote speaker and executive director of the Philadelphia Union Foundation, discussed how students now have a chance to change their community by giving back in their own unique way.
Students here have the opportunity to get something from the game and have the chance to give back. "The plan is to go beyond the soccer fields and give back, because that's what it's all about," said Jacobs.
- Click the graphic for more information on Cocktails and Cleats gala
Many athletes are living examples that excellence is a reinforcing value for success. Jacobs went on to connect the game of soccer to real life. "In a game, you are constantly thinking about the next play. Where am I taking this touch? Where is my next pass going? Where can I change the game?" said Jacobs. "In life, your vision should always be up. Look to see where you can make the greatest impact -- where can I make a change?"
While the Foundation is still young, it has already completed many projects. As part of its efforts to give back to the community, the presentation reiterated the critical need for change in Chester. Jacobs encouraged students to think about what they can do to make a difference in Chester.
"You can't do 1,000 things, but one small thing can make a difference," said Jacobs who believes that giving back and helping out within the community is something that everyone should be involved with.
The Foundation presentation not only focused on giving back, but also becoming a well-rounded person. It aims to provide a positive impact in character development by developing athletes into men that can connect the skills learned on the field to real life. "It is important to complete the circle," said Jacobs. "Not only developing as an athlete, but as a person and player."
The YSC Academy students understand that giving as much on the field as off the field is the ultimate success in life. The off field wins can be seen through volunteering with charitable outreach programs and community initiatives. The students already came up with their own ideas such as Breast Cancer Awareness walks, soccer tennis tournament and AIDS and HIV fundraisers.
After the warming applause, the students broke into groups to continue working on their community projects that will be used in conjunction with the Foundation over the new few months.
Perhaps the one great thing of note: throughout the hour long presentation, Jacobs routinely came back to one phrase: "You have to willingly sacrifice."
He describes those who want the quick rewards are those who do not willingly sacrifice. To Jacobs, selfless sacrifice reap rewards down the road that becomes apart of you -- and it's this notion that can become the cornerstone for success.
For more on Philadelphia Union Foundation and its mission, visit: http://www.philadelphiaunion.com/foundation
Union intern Jaclyn Cammarata authored this report
So you finally did it? You have been on the fence about giving up gluten for a few months but today is the day that you have marked on your calendar as Day #1 to go gluten free. Maybe you decided to give it up for medical reasons and you think this will improve your overall health. If that is the case, I wish you the best of luck. Maybe you just wanted a change and your coach/trainer or coworkers are all talking about the benefits they have seen from giving up gluten. Either way you have decided to throw out all of your bread and pasta and have embarked on a new lifestyle.
Before I share some tips with you, the reason I am writing this is because I decided to give this a shot. I read the book "Wheat Belly" by Dr. William Davis and I understand the potential risks to gluten. I have also read books by Robb Wolff "Paleo Solution" as well as Dr. Loren Cordain "Paleo Answer" on the potential dangerous of gluten for some people. I wanted to try this nutritional change because I wanted to see for myself how I felt after eliminating gluten for a period of time. I would like to make it very clear that I am NOT a nutritionist. Everyone responds differently from nutrition so what may bother one person may not affect someone else. The tips and suggestions listed below are nothing more than observations that I made while trying this new routine.
Remember, if you have a specific medical condition you need to speak to an expert and decide if a change like this is good for you.
So what exactly is gluten anyway? It is the naturally occurring proteins in wheat, barley and rye. It helps the elasticity of the dough in breads, baked good and several processed foods. When you walk down the aisles of most food stores you can bet that the majority of products contain gluten. It is even in products like soy sauce as well as salad dressing. If you are planning to make this change your normal food shopping routine is about to change as well.
Being from Philadelphia I love bread. Everyone knows that the roll makes the sandwich. So going gluten free for me is tough. I love to eat sandwiches as well as several other products that contain wheat (i.e. cereals, pizza, pasta). I understand that there are gluten free breads and pizza but let's not kid ourselves, I have yet to find a really good gluten free roll or pizza. I decided to do this more as an elimination diet to see if I have any food sensitivities. My plan was to eliminate gluten for a period of time (15-30 days) and then reintroduce it back into my daily routine and see if I have any effects like the following:
- Digestion discomfort
- Brain fog
- Increase joint pain
- Slower recovery from training
To gauge my recovery, I used Heart Rate Variability each morning to see how my body responded to the change. This is a simple test that tracks my "readiness" to train and gives a quick snapshot of my central nervous system. Each morning I would track my heart rate to see how it would fluctuate over this trial period. The product that I used was from Bioforce HRV.
Here are five (5) tips that I believe you need to know if you decide to give this a shot.
1. You have to like to cook
If you are someone who likes to go out to eat 2-4 times per week I don't think this diet is for you. Why, because gluten is found in so many foods and sauces that going out is going to be both expensive and very hard to go gluten free. Sure, you can eat gluten free products but in my opinion it's very hard to eat out a few days a week and improve your health. You have to learn to cook basic meals if you plan to make this switch. Keep things simple. Learn to make 8-10 basic meals ranging from eggs in the morning to simple dinners with a lot of vegetables, proteins and quality carbohydrates.
2. You have to plan ahead
If you work in an office you will have to wake up early and make your lunch for the day. You will also need to make breakfast and have some healthy snacks during the day. You can kiss your bagel with fat free cream cheese goodbye. Planning is critical if you expect to follow this lifestyle change. I would make sure that you always have some snack options with you when your foods cravings hit because trust me those cravings will hit you hard around days 1-3. Examples may include homemade trail mix (raw nuts/seeds/dried fruit) or energy bars that you either made or purchased.
3. I hope you like salads
At least 4-5 times per week you will most likely be eating a salad with a lot of vegetables and protein (chicken, fish, steak, nuts, etc.). Bread contains gluten so unless it is gluten free bread you will be giving up the delicious rolls that Philadelphia has to offer. This will be one of the hardest changes for you. Salads are great so make sure that you load them up with several kinds of vegetables and mixed greens as well as quality sources of protein and fat to get the nutritional benefits of eating salad.
4. You will be eating more fat
When you give up grains you need to make up the calories somewhere. You can only eat so much protein and fiber. What worked well for me is an increase in fat. The proper fats when eaten at the right time can really improve your health and make you feel comfortably full. Examples include the following:
- Avocados
- Coconut milk
- Olive oil
- Coconut oil
- Raw nuts (macadamia, pumpkin seeds, walnuts)
- Lean high quality meats.
5. Your energy will probably drop the first few days.
Most of us eat far too many processed carbohydrates. Our blood sugar is always up and down. We feel good after a bagel and coffee and then 1-2 hours later we crash and reach for a bag of Cheetos. When you give up grains you will most likely feel sluggish days 1-3. By day four I felt really good. I believe my body started to work more efficiently (I still ate carbohydrates) and began to utilize fat as an energy source along with quality carbohydrates (sweet potatoes, plantains, berries).
The reason I wrote this post is because I think some people just jump right into a total overhaul of their nutrition without understanding some very important details. Some people eat a bagel two days into going gluten free and then get frustrated and then give up and go back to their old routines. You need to understand that going gluten free takes some work in the beginning and changing old habits can be very hard. Give yourself a break and don't be so hard on yourself. Tell a friend you are doing this because you will need the support when those cravings hit.
Sure you can just buy all gluten free products but honestly, I don't think that is the way to go. The reason being most of those products are very expensive and I think some of them offer little nutritional value over products that contain wheat. I personally like to cook so for me this was an easier switch but I will tell you that it can be difficult.
I only tried this for 15 days. So by now means was this long experiment. Over the course of this short period I felt really good and did see an improvement in my digestion, energy, as well as my heart rate variability scores. I also felt that my sleep improved due to these changes. I decided to reintroduce gluten in the form of pizza and I did not have any effects in how I felt. So the good news is that I do not think I have sensitivity to gluten.
In the future I am not going to give up gluten forever. If I want a sandwich I will eat bread. If I want a slice of pizza I will eat one. I will limit my exposure because I honestly did feel better without gluten over this short period of time. Was it the gluten? I can't say I am 100% sure but I really did not change anything else in my routine. I still did the same exercises and kept the rest of my day the same for the most part.
If you decide to give this a shot I would recommend reading any book from Sarah Fragoso. She is an expert in the area and has several cookbooks that can help guide you along the way. Right now when you go food shopping most foods stores have one aisle dedicated to gluten free products. I believe in the near future you will see more and more products becoming gluten free. Is this a fad or is it real? Honestly, I am not sure. I do believe after reading a few books on the topic that medically there can be benefits from eliminating it from your diet.
What I tell the athletes and other clients that I work with is to give it a shot and decide how you feel. Nobody knows your body like you do.
As I stated before, as long as you do not have any medical issues what's the harm in giving this a shot? You may surprise yourself and your performance on the field or in the weight room may just improve.
Good luck with whatever nutrition plan you follow in 2014.
"Union strength and conditioning coach Kevin Miller is also a featured panelist in the Sports Doc blog (http://www.philly.com/philly/blogs/sportsdoc) on Philly.com. For best practices along with additional health and fitness tips, check out: philly.com/philly/health


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Comment: misleading summary (Score 1) 186
The summary suggests that Ramanujan wrote down some results that were conjectures until now. He wrote down many results, few if any on his deathbed, and most of them have already been verified for years, though some were still open until recently. Apparently the actual article is about the closing of the last few ones only.


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the shelfs are really strong not cheap made and very easy to put together I would buy more if I need more storage great price too
I have only positive things to say about these sprout storage shelves. I loved them so much that I actually bought two! The shelves are functional, very easy to put together, i love the way they look (very eco-chic). I purchased bins made of recycled cardboard and they were the perfect addition to the shelving unit! I would definitely recommend this product and actually, given my positive experience, will continue purchasing sprout products!
Bought this on Overstock for a much lower price than I saw elsewhere online. It was simple to put together and looks great in my boy's room.
Items must be returned in new or unused condition and contain all original materials included with the shipment. More details
FINAL SALE EXCLUSION: Items marked as FINAL SALE are not returnable unless the problem you experience is the result of our error.
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text:
Several years ago Christian Miller posted a TN that included a very positive review of this wine. More a fan of Bonny Doon's marketing than the wines themselves up to that point in time, but with a soft spot for Randall Grahm's mother with whom back in the 90's I spent one crazy crazy evening in Anchorage, Alaska, I picked up a few bottles. In fact, it was on a return trip to Anchorage that I bought three as kind of a momento of that visit. It just felt right.
Tonight, with a wonderful warm charcute and loaf of hot and crusty rye bread, I decided it was time to see how these were doing.
My expectations were exceeded: tangy plum and huckleberry flavors, turmeric root, olive and dark chocolate flavors meld into a sun-dried tomato finish. It's not the pretty ballerina that the Swan mouvedre I recently posted about was, and it's not the herbs and blood of the Bandols. It's more like an old-fashioned new world wine. Neither entirely California modern nor entirely traditional, and definitely not stripped of personality in the way many wines described as "international" are. Very, VERY pleasing now, and it should have no problem holding here or improving for a couple of years.


text:
There are park alerts in effect.show Alerts »
Nisqually to Paradise Delays
Road construction from the Nisqually Entrance to Longmire. Expect a 30-minute delay, Monday through Friday. More »
Eastside Roads
Did You Know?
The first photograph taken at the summit of Mount Rainier was taken at noon on August 14, 1888. Among the group photographed that day at the crater rim are naturalist John Muir, and P. B. Van Trump, one of the first two men known to have reached Rainier's summit.


text:
Christopher Jenkins
Prices Division
Telephone: +44 (0)1633 455474
Categories: House Price Indices, Economy, Prices, Output and Productivity, Price Indices and Inflation, Housing and Households, Housing Market
Frequency of release: Monthly
Language: English
Geographical coverage: UK
Geographical breakdown: Region
The ONS House Price Index (HPI), previously published by the Department for Communities and Local Government (DCLG) is a monthly release that publishes figures for mix-adjusted average house prices and house price indices for the UK and its component countries and regions. The index is calculated using mortgage financed transactions that are collected via the Regulated Mortgage Survey by the Council of Mortgage Lenders. These cover the majority of mortgage lenders in the UK.
The HPI statistical bulletin provides comprehensive information on the change in house prices on a monthly and annual basis. It also includes analysis by country, region, type of buyer (first-time buyers and former owner-occupiers) and type of dwelling (new dwelling or pre-owned dwelling). Historical series for all accompanying tables are also available in the data section of this release.
The transfer of the HPI from DCLG to ONS took place in April 2012. All associated HPI tables that were previously published by DCLG (tables A1–A7 and live tables 502–508, 511–517, 521, 523, 534–540, 557, 571, 572 & 590–594) are now available in the HPI reference tables which can be accessed via the data section of this release. Note that ONS have renumbered these tables as part of the transfer. A full look-up table is included in each HPI reference table that will allow users to locate the new ONS table number. The content of these tables has not changed.
All historical HPI data previously published by DCLG will remain on the DCLG website for at least the next 12 months.
Revisions this month
Estimates for October and November 2012 have been revised as scheduled to account for those mortgage lenders who provide data on a quarterly rather than monthly basis.
There have also been small revisions to the seasonally adjusted series for the last 12 months, which are expected from the monthly seasonal adjustment process.
Other useful information:
From the April 2012 statistical bulletin onwards, average mix-adjusted house prices are published rounded to the nearest £1,000.
ONS HPI monthly and quarterly tables (numbers 1 to 19). (3.21 Mb Excel sheet) This reference table provides full historical series for the monthly tables accompanying the House Price Index statistical bulletin. This reference table also contains all the quarterly live tables transferred to ONS from DCLG. Please note that during the transfer, ONS has renumbered the live tables - full details of the new numbers and their corresponding DCLG numbers can be found in the 'contents' page of the reference table. This month, tables 1 to 9 have been updated with the latest monthly data for December 2012 and scheduled quarterly revisions to October and November 2012 data. The seasonally adjusted figures for the last 12 months in Table 7 have also been revised this month as scheduled. This reference table also contains all the quarterly live tables transferred to ONS from DCLG. This month, quarterly tables 10 to 19 have been updated with the latest data for Q4 2012.
ONS HPI annual tables (numbers 20 to 39). (1.13 Mb Excel sheet) This reference table contains all the annual live tables transferred to ONS from DCLG. Please note that during the transfer, ONS has renumbered the live tables - full details of the new numbers and their corresponding DCLG numbers can be found in the 'contents' page of the reference table. There are no updates to the annual tables this month.


text: SOUTHFIELD, Mich. (WJBK) -- Before you wrap the kids' toys this holiday season, read over the following safety tips from Roberta L. Davis, Kohl's injury prevention expert.General Guidelines for Toys- Fabric toys should be labeled flame resistant/retardant and should be washable. - Painted toys should be covered with lead-free paint. - Art materials should say nontoxic. - Crayons and paints should say ASTM D-4236 (evaluated by the American Society for Testing and Materials).- Steer clear of older toys including hand-me-downs as they may not meet current safety standards.- Make sure a toy isn't too loud for your child. The Right Toys at the Right Ages- Make sure a toy is appropriate for a child's age. Read the label. - The age levels for toys are determined by safety factors, not intelligence or maturity.Age-specific guidelines:Infants, Toddlers, and Preschoolers- Toys should be large enough so that they can't be swallowed or lodged in the windpipe.- Battery-operated toys should have secured battery cases that cannot be pried open by the child- Toys should be unbreakable and strong enough to withstand chewing. - Toys should not include sharp ends or small parts like eyes, wheels, or buttons that can be pulled loose, or strings longer than 7 inches.Grade-Schoolers- Bicycles, scooters, skateboards, and inline skates should never be used without helmets or other safety gear- Nets should be well constructed and firmly attached to the rim so that they don't become strangulation hazards.- Toy darts or arrows should have soft tips or suction cups at the end, not hard points.- Electric toys should be labeled UL, meaning they meet safety standards set by Underwriters LaboratoriesKeeping Toys Safe at Home- Teach kids to put toys away. - Check toys regularly to make sure that they aren't broken or unusable.- Throw away broken toys or repair them right away. - Store outdoor toys when they're not in use so that they are not exposed to rain or snow.- Keep toys clean. Some plastic toys can be cleaned in the dishwasher, but read the manufacturer's directions first or use antibacterial soap and rinse.


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113 of 287
Useful clips, with fairground shooting gallery ducks.
Product conformity is of paramount importance. Safety and responsibility for environment begins at the design stage of each product, the specification of materials and components, right through to the production method. We strive to supply you with a safe product and one that conforms to all regulations.
Plastic Recycling Type-5 Please be responsible and recycle any unwanted plastic product or packaging. PP is a Type-5 plastic, other products that use this type of plastic include food containers and electric kettles. Your local recycling centre will have the capability to recycle this type of plastic.
Not for Children May contain small parts. Not suitable for children.
Recyclable Packaging Made from materials that can easily be recycled if disposed of correctly.


text:
College is not just about making the grade, but figuring out and mastering the art of successful study habits. If you would like to improve your study and living habits, this is the place for you! Contact the CAS at firstname.lastname@example.com or email Jessica Johnston at email@example.com to schedule an appointment.
Topics include but not limited to:
Note-Taking-The style of the class and how the instructor delivers the message is crucial to quality notes. We can discuss a variety of ways to structure notes-both lecture and from the text, how to edit notes, and use shorthand.
Concentration and Distractions-Through a series of questioning, we can discuss barriers to learning and how to improve concentration while studying.
Memory-Our brain is mysterious and miraculous at the same time! In the context of how the brain retains and recalls information, we can discuss and practice techniques to improve memory and recall.
Time Management and Organization-Looking at how the student manages and prioritizes time. We can introduce strategies that are considered "best practices" for college students today.
Test-Taking-Taking tests always causes anxiety for many college students. Many students feel they are poor objective test takers. Many times the study strategies leading up to content on tests do not match up. We can discuss habits of studying and dissect the reasons for poor test scores.
Critical Reading Skills--Many student finish a chapter in a textbook and/or required reading and ask themselves, "What did I just read?" We can discuss various critical reading techniques and strategies to improve the student's reading rate and comprehension of the text.
The College of St. Scholastica
1200 Kenwood Avenue
Duluth, MN 55811


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Crosslake PTO volunteers earn $2,000 donation
Joe Kraemer from Lakes Area Gallery and Frame Shoppe in Crosslake, representing Crosslake Town Square merchants, Judy's House of Gifts and Lake Country Crafts and Cones, presented the Crosslake Community School PTO with a check for $2,000 after the PTO provided volunteers to run the Big Fun Tuesdays event at Town Square this summer. Big Fun Tuesdays is a free family event with minnow races, gunny sack races, big fish toss, face painting, tattoos, etc. Aug.
Are you a newspaper subscriber but you don't have a Digital Access account yet? https://secure.forumcomm.com/?publisher_ID=40&event=subscriber/lookup.
You will need your subscription account number and phone number. Not sure if you have an account? Email us at email@example.com and we can help you.


text:
Which amp are you speaking of here?
Which amp are you speaking of here?
Check out the pics. they're custom made gorgeous tube amps from 2359Glenn
You could return with new musical sensitivity; lead The San Francisco Symphony... a new job, a new you.
Sorry to here that Clayton hope it is something simple
I go to the hospital every Tuesday for treatment no fun at all
That looked good before a fast
The GZ34 can handle the amp it is 250 ma but more then that with choke input and the amp is choke input.
I'm listening to your OTL. Handsome amp.
Very rugged looking.
I didn't know I could use the 6336A tube.
I like that I can switch between 3 and 5 volt rectifiers.
I like the 3DG4.
I'm starvin' like Marvin!
At least I hope it can. Here it is running a Russian 5Ц8C (5U8C) rectifier with an adapter from, none other than, Glenn.
I was cleaning my apartment and was rearranging my LPs and I just pulled out one LP that was sticking out of the batch. It was Candi's Staton's House of Love. What a coincidence. It's not the Club Mix. I'm playing it now. :)
I have "House Of Love" on LP; Cassette; CD and another 2-CD set. Which reminds me, I may be pulling my music server outta storage this Saturday. I've some great music on its internal SSD. If I could entertain you through your fasting, I'd start by telling you I cannot remember my password to the Mac mini music server.
Congrats! Did you go with the smaller case?


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Definition of dunam in English:
dunamSyllabification: du·nam
Pronunciation: /ˈdo͝onəm /
A measure of land area used in parts of the former Turkish empire, including Israel (where it is equal to about 900 square meters).
More example sentences
- Earlier - a few months after Israel's creation - he sold 2.4 million dunam (one dunam is equal to 1,000 square metres) to the Jewish National Fund.
- However, what immediately sparked the Land Day uprising was the Ministry of Finance decision of 29 February 1976 to confiscate 21,000 dunams of Palestinian land in Galilee.
- 'I used to own 200 dunams [about 800 acres],' he says between sips of tea.
from modern Hebrew dûnām or Arabic dūnum, from Turkish dönüm, from dönmek 'go around'.
Definition of dunam in:
- The British & World English dictionary
Get more from Oxford Dictionaries
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Word of the day hypnopompic
Pronunciation: ˌhipnəˈpämpik
relating to the state immediately preceding waking up...


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Well well well, look who can't stay out of the headlines for more than a week. Amanda Bynes was arrested last night as it is believed that she threw a bong out of her apartment window. This is what she looked like in court earlier today
(Photo via SplashNews)
Let's play a game of "Caption This!". I'll start:
"Cousin It, what are you doing in court today?!"


text:
Product has not arrived .
Dickies® Thermal Lined Hooded Fleece Jacket
Item # WX2-221657
- Google+
- Details & Specs
Dickies® Thermal Lined Hooded Fleece Jacket. Too cold for comfort? Zip into this cozy layer.
The classic comfort of a hooded sweatshirt fortified with an added chill-killing thermal knit lining. Toasty. Soft.
But plenty tough to hang with a hard day's work. So whether it's "OT" or "R & R", you'll find yourself reaching for this feel good Fleece anytime the temps take a nosedive.More:
- 8 1/ 4 -oz. Cotton / polyester blend shell Cotton / polyester blend Thermal Lining
- A single needle felled seam with a double needle for the front pockets
- Attached hood with drawstring
- 2 handwarmer pockets
- Knitted storm cuffs
- Machine wash / dry. Imported.
State Color and Size, as available in the Shopping Cart. Order ONLINE Today!
- Reviews
Customer ReviewsNo reviews exist for this item....
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text:
Theora 1.0 Arrived, Thusnelda Following Soon
In times of YouTube and Co., a free video codec offers a good base for video enjoyment on the Internet -- independent from the interests of commercial providers. After a long development and some criticism, Ogg/Theora seems to be getting there. Yesterday saw the release of codec version 1.0, with Ogg in container format.
One criticism that spoke against the codec was speed. According to the press release, the reference library now utilizes a decoder that runs significantly faster than in earlier Theora versions. The release states that Xiph.org carried out a scan by the Coverity static analysis tool which revealed only two defects: one false alarm and the other now fixed.
Many webmasters have in the past reached for the proprietary Flash because the multiplatform format is well established and is usually problem-free, making it easy for inexperienced users to run. But Theora is catching up. The latest version of Opera and the next version of Firefox natively support the video codec, which should greatly increase its popularity. Wikipedia, the champions of openness, uses Theora for all of its videos.
It doesn't stop there. Xiph.org has been working on a next-generation encoder, codenamed 'Thusnelda' which hopes to make Theora more attractive for applications where cost and CPU consumption are not defining factors. Theora 1.0 can be downloaded as TAR.GZ-Archive or as ZIP-Archive from the download section of the Theora website.
Issue 168/2014
Buy this issue as a PDF
Tag Cloud
Mozilla Labs Shuts Down
Mozilla's product think tank sinks silently into history.
Internet Giants Launch Collaboration to Improve Open Source
TODO group will focus on open source tools in large-scale environments.
Fedora Announces New Partition Manager App
New tool will look like GParted but support a wider range of storage technologies.
Mozilla Releases a New Firefox
New public key pinning feature will help prevent man-in-the-middle attacks.
Tool Predicts Which Websites Will be Compromised
Carnegie Mellon researchers say 3 million pages could fall down the phishing hole in the next year.
SSH Key Management Guidelines
The US government rolls new best-practice rules for protecting SSH.
Knoppix 7.4 Released
Klaus Knopper announces the latest version of his iconic Live Linux system.
PHP Attack Puts WordPress and Drupal at Risk
All websites that use these popular CMS tools could be vulnerable to denial of service attacks if users don't install the updates.
Heartbleed Bleeds On
According to a report, many potential victims of the Heartbleed attack have patched their systems, but few have cleaned up the crime scene to protect themselves from the effects of a previous intrusion.
Drone Brain Goes Open Source
DARPA and NICTA release the code for the ultra-secure microkernel system used in aerial drones.


text:
Friday, February 19, 2010
© Copyright 2014 Clayton News Daily
Average rainfall in metro Atlanta is about an inch above normal, according to weather officials.The National Weather Service Forecast Office tells a similar story for metropolitan cities around the state, which continues to experience drought-free weather conditions. "We have been out of drought for about 11 months," said Pam Knox, Georgia's assistant state climatologist. The water supply in reservoirs throughout metro Atlanta continues to be ample, according to Mike Leary, a meteorologist with the National Weather Service. "We don't have any sign of a drought right now," Leary said. "Since the first of January, we're about an inch ahead [for precipitation]." The National Weather Service reported rainfall amounts in metro Atlanta totaled 5.38 inches for the month of January, compared to 2.88 inches in January 2009. The January 2010 total is about 0.35 inches higher than the 30-year average for the Atlanta area. Leary said last week's winter storm, which delivered 3.6 inches of snow to the Southern Crescent on Feb. 12, added about 0.6 inches to this year's rain totals. He said area residents should expect continued sunshine and cool weather through the weekend. "We're going to be sunny and dry through Sunday, with a 40-percent chance of rain Sunday," Leary said. There is "a 50-percent chance of rain on Monday, tapering off to a 20-percent chance of rain on Monday night. Then, it's going to be mostly sunny and dry through Wednesday," he said.
More like this story
- Rainfall totals an inch above average ( February 18, 2010 )
- Drought persists, but metro conditions improve ( September 11, 2008 )
- Georgia declared drought-free, rains continue ( September 18, 2009 )
- Rain expected in area this weekend ( February 27, 2009 )
- As drought conditions continue, Henry reservoirs near capacity ( April 29, 2008 )


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Life ChangesPosted by Lawrence Dillon in Uncategorized
There are some things in life it's taken me awhile to get around to.
Yesterday my wife gave birth to our first child. At this point, I am completely absorbed in this strange and sensitive little guy. I can't say how much time I will be spending at S21 in the near future. Maybe I will keep up my regular postings (I have a backlog of things I've written already), maybe not. Right now, my life is less about prose and poetry and more about question marks and exclamations points.
So if my appearances are spotty for a while, best wishes to all of you, and keep up the great work on whatever you are doing.


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WAUSAU, WI (WTAQ) - A plea hearing has been set for a La Crosse man charged in a drunk driving death in central Wisconsin.
22-year-old Tyler Deal has pleaded not guilty to a half-dozen criminal charges, but reports say a plea deal is in the works.
His hearing is set for July 19th.
Marathon County authorities said Deal hit a utility pole on County Trunk V south of Spencer in February of last year.
A passenger, 22-year-old Paige Delo, was killed.
The driver's charges include homicide by intoxicated and negligent driving, possession of marijuana, and homicide by the use of a controlled substance. Deal is currently free on bond.


text:
The Real Men in Black caught on Video
- SpaceDuck
- uploaded: Apr 23, 2012
- Hits: 625
Remixed with enhanced stills .
Remixed with enhanced stills .
I really loved the comments ,Consider This ... one guy with a hat = fashion victim
two guys in dark suits in hotel = gay and in the closet and doing wild thing during lunch
but two guys same outfit with hats = straightforward weird enough to be MIB (it's not 1933)
more HOT conspiracy news and posts...
follow on twitter @vaerospace
new site http://vaerospace.tk
There are no keywords present.
2 comments
Exhumer611 April 26, 2012 5:48:46 AM CEST
That is very creepy!
Damdevildog April 24, 2012 1:43:28 AM CEST
WOW! ET's in disguise no doubt! If all that is said is true...


text:
No big surprises this time of year. What's Going Around this week is pretty common.
The first… more strep throat… just like last week. But this time, it's specifically in kids.
Dr. Caroline Rowlands is seeing an increase in her office. She works with Colorado Springs Health Partners on the Southwest side of town.
You'll notice pain in the throat, especially when swallowing. There can be a fever or a rash. And strep is often accompanied by headache and nausea… but usually without coughing or runny nose.
Dr. Rowlands says antibiotics are needed. That will help the symptoms usually with 24-hours.
Also going around this week… the flu.
That's happening on the North end of the Springs, according to Dr. Thomas Bartlett with Mountain View Medical Group.
Two cases he's seen recently started with high fever (about 102-degrees), along with chills, severe muscle aches and pains, as well as nasal congestion, cough and headache.
If left untreated, the flu can progress to bronchitis and last up to two weeks.
Dr. Bartlett reminds you that there is a treatment. It is called Tamiflu. But you have to catch symptoms early to be able to use it.
Otherwise, prevention is key. Wash your hands, use hand sanitizer and get your flu shot.
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The symposium will offer you a platform to learn about the latest innovations in the field of purification techniques. The covered topics will range from discovery to process development and to industrial applications. The latest advances in process modelling and innovative processes will be highlighted, keeping the regulatory, environmental and economic aspects into consideration. Recent progresses in the field of stationary phases will also be a topic of the programme, as well as the new trends in membrane, extraction and other purification technologies.
Workshops will be proposed on the opening day, Sunday October 5th with the participation of worldwide experts who will share their experience and give you an overview in the main fields of Preparative Chromatography.


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May Smith Scholarship Program
The best and brightest undergraduate nursing students are selected for the Children's May Smith Scholars program, named in honor of the nurse who began the open-air clinic for infants that became Children's Medical Center. College juniors and seniors work as nurse externs for 400 hours during their undergraduate program and receive $2,500 per semester or $5,000 per year toward their education. After graduation, Children's offers them a position in one of the hospital's internship tracks: Critical Care, Emergency, General Pediatrics, Medical-Surgical, Hematology-oncology or Perioperative Services.
This scholarship provides practical clinical experience and financial assistance for Tier I students interested in pediatric nursing.
To be eligible for this scholarship applicant must meet the following criteria:
Junior or Senior level of an accredited BSN program
Maintain an overall minimum GPA of 3.0 on a 4.0 scale
Service Conditions
Students must work at Children's as nurse externs for at least 400 hours during their undergraduate program.
Out-of-state students will enroll in the Children's summer externship program between their junior and senior years.
Local students may enroll in the summer externship and/or work as nurse externs throughout their junior and senior academic years.
For each year of employment, Children's will forgive a portion of the loan. The entire loan can be forgiven if the scholar completes service requirements.
Application Process
To apply candidates should submit the following information:
Application (PDF).
Two-page abstract stating why the student is pursuing a career in Pediatric Nursing and how he/she will support the mission of Children's – making life better for children through his/her career.
Transcripts for undergraduate studies
Two reference letters
Applications should be directed to:
Children's Medical Center Dallas
Attn.: Career Services/Human Resources
1935 Medical District Drive
Dallas, Texas 75235
Application Deadlines
June 30, for Fall semester
October 31, for Spring semester


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buku: Global Street Food
- Address:
110 East Davie Street
Raleigh, NC 27601Neighborhood:
- Cuisine:
Global, InternationalPrice: $30 and under
buku: Global Street Food
- Dining Style: Casual Elegant
- Website: http://www.bukuraleigh.com/
- Phone: 9198346963
- Hours of Operation:
Dinner: Monday - Saturday 4:00pm-10:00pm, Late Night 10:00pm-12:00am Friday - Saturday 4:00pm- 11:00pm, Late Night 11:00pm-2:00am Sunday 5:00pm-12:00am Lunch: Monday-Saturday 11am-4pm Brunch Buffet: Sunday 11:00am-3:00pm
- Payment Options: AMEX,MasterCard,Visa
- Cuisine: European, Global, International, Asian
- Executive Chef: Tony Hopkins
- Dress Code: Casual Dress
- Accepts Walk-Ins: Yes
- Additional Details: Banquet/Private Rooms, Bar Dining, Bar/Lounge, Beer, Entertainment, Farm to Table, Full Bar, Gluten-free Menu, Happy Hour, Late Night, Non-Smoking Area, Non-Smoking Restaurant, Patio/Outdoor Dining, Personal wines welcome, Personal wines welcome (corkage fee applies), Private Room, Takeout, View, Weekend Brunch, Wheelchair Access, Wine, Wine Bar
- Catering: We would love to cater your next event! Our Chef will work closely with you to create a custom menu to your liking. Please speak with our banquet manager for more information.
- Private Party Facilities: Private dining rooms are available for parties and special occasions up to 40 people.
- Private Party Contact: Ellen Hopkins 9198346963
- Entertainment: DJ Triple B & Friends in the bu•ku BAR from 5pm 'til Late Night nightly.
- Special Events: We would love to help you plan your next event. Our private dining room seats parties of 20-60 and we have a virtual kaleidoscope of menu options for you to choose from! Please speak with our banqueut manager for more information.
Getting there
- Cross Street: Wilmington
- Parking: Valet
- Parking Details: Complimentary valet Monday-Saturday after 5pm. Lunch parking is available in the public deck. Enter the City Center Parking Deck from Wilmington Street Take elevator to ground floor; exit out at revolving doors turn left and enter double doors on the left at the corner of Davie and Wilmington.
A word from buku: Global Street Food
Located at the corner of Wilmington and Davie Streets in the heart of downtown Raleigh, bu•ku is a local restaurant that tells a global story. The name "bu•ku" itself is an international slang twist on the phrase, "Merci, beaucoup" meaning, "Thank you very much." Inspired by the pushcarts of street vendors across the globe, our chefs harvest an array of unique and distinct flavors and present them authentically, in a virtual kaleidoscope of plates. The common link: these are foods that people love. Working within different regional traditions, our menu brings together complex and flavorful dishes that have been honed over generations. Foods like Polish pierogis, Colombian arepas, and Thai barbecue prawns served in a banana leaf with green papaya salad can be found on the street corners of Warsaw, Bogota, and Bangkok. We strive to convey the immediate thrill a traveler feels eating foods like these as they first cross over the cart and exchange hands into the urban setting.Continued
Foodspotting photosSee all photos
Awards voted by OpenTable diners
- Diners' Choice WinnerFit for Foodies
- Diners' Choice WinnerHot Spot
- Diners' Choice WinnerMost Booked
buku: Global Street Food - Best Restaurants in Raleigh ›
buku: Global Street Food reviews from OpenTable diners
207 reviews since May 27, 2014
- Food4.5Service4.5
- Ambiance4.3Noise LevelModerate
fit for foodies (136)special occasion (113)good for groups (88)great for outdoor dining (84)romantic (78)hot spot (65)great for brunch (51)vibrant bar scene (42)notable wine list (36)neighborhood gem (31)late-night find (25)great for lunch (25)scenic view (9)kid-friendly (6)Show More
- Buku is always deliciousOpenTable Diner Since 2010Dined on 9/20/2014The food was fabulous. Only complaint is that I made reservations several days in advance and still managed to get stuck right next to the kitchen.Special Features:
- Taste the World in Downtown RaleighEatingwellinCharlotteDined on 9/20/2014This hopping spot in downtown Raleigh offers a varied menu that will take you around the world if you let it. The menu is arranged into small plates and large plates, which made for a fun food sharing experience. We ordered 4 small plates and 2 large plates for 3 people. The sushi is delectable and plentiful. Pork dumplings is sumptuous, with a sweetish ginger sauce on the side. Crab stuffed avocado is fresh and light. The tandoori chicken did not have the rich red coloring I remember from Indian restaurants in New York, but it was tender and flavorful. Our server was friendly and knew the menu well. Try the fresh ginger ale made by the tall bartender. The chocolate soufflé and coconut ice cream closed the meal with aplomb!Special Features:
- Great ExperienceOpenTable Diner Since 2012Dined on 9/19/2014Would have to say that it was a little fancier than what we expected, but we were still comfortable in our jeans and polos. Our server recommended one small and one large plate for each of us, however, we shared five small plates and that was plenty. The Pierogi and the Mexican Grilled Corn were amazing. Our other dishes were very good, except for the mussels... they were good, but the broth was lukewarm and they were a bit gritty. Finished off dinner with the Filipino Halo Halo and the Chocolate Soufflé. The Halo Halo was amazing! Not crazy about the sauce, but the custard and ice cream were delicious!!Special Features:I would recommend this to a friend.
- Better late than never...HappyCustomerDined on 9/19/2014Our night started off on the wrong foot when, despite arriving promptly at 8:00 pm for our 8:00pm dinner reservation, we had to wait 34 mins to be seated. We were very disappointed and almost left. Once we were seated, a very friendly server greeted us and within 10 minutes we were under her spell and forgot all about the wait. The food was great and the experience felt like a guided tour of of the restaurants menu. Out server did a great job connecting with us and relating, but kept her distance balanced with exteme professionalism. In the end, it was worth the wait and our special anniversary dinner was capped off with commentary glasses of champagne. Bravo, Buku, Bravo!Special Features:I would recommend this to a friend.
- sexyThePrizeDined on 9/19/2014I must say I have been living in the Raleigh area for over 6years and I think this is thee best resturant that I've been to. The food was delicous..as well as the winem The vibe was so sexy the dim lights, and the cozy vibe. ..I just lived it.if you want to put on a nice dress or relaxed attire this spot is everything! Dates spot for sure MSpecial Features:I would recommend this to a friend.
- Fine, at best.OpenTable Diner Since 2014Dined on 9/19/2014I ordered the scallops and only got three-- they were very good but I was very disappointed that I paid $23 for 3 scallops. As nice as this place is, I don't think it's worth the price.Special Features:
- Ask for JackieRagtopRonDined on 9/18/2014Excellent service throughout the evening.........................................................................Special Features:I would recommend this to a friend.
- Remarkable in RaleighOpsimathVIPDined on 9/15/2014Buku was one of the most pleasant dining experiences I've ever enjoyed. The food is creatively spiced snd prepared, beautifully presented and served. The young wait staff is friendly and knowledgeable and attentive. The decor of the restaurant is elegant and tasteful. The red curry hot pot was the best I've had in twenty years and beggars most Thai restsurants and the duck breast was among rhe three best ever. Simply superb.Special Features:
- Really unique buffetlocalDined on 9/14/2014Enjoyed the mixture of traditional and ethnic foods on Sunday buffet. Will definitely go back as there was so much food that we couldn't try it all. Cold salads were great!Special Features:
- Give it a try, we really liked it!DawnTDined on 9/13/2014We enjoyed our waiter, he was attentive and knowledgeable. Our cocktails were delicious and creative and the menu was culturally diverse which worked well together. We several shared several small plates and most of the food was very good. We loved the two dishes the waiter recommended (I wish I could remember their names, they were Great, sorry!) the dish with chickpeas was really good also. However, the naan was ok, the sushi roll we ordered (could have been our tastes) but the crab and cream cheese was very average. The empanadas need work, the dough seemed too thick and the chicken filling was blah. However, we really liked the overall experience (and most of the food) so we will definitely try it again!Special Features:
- Delicious!EmilyVIPDined on 9/13/2014Buku is amazing! This is not my first time eating there, and I've never had anything I didn't love. We especially enjoyed the Empanadas, Crab Flautas, Argentinian Short Rib (it has an incredible Chocolate/Espresso mole sauce), and Crab Stuffed Avocado. There's such an interesting variety of food on their menu, and all of it is delicious. There are plenty of great drinks to choose from, too!Special Features:
- Raleigh top five best restaurantsNavydentist01Dined on 9/13/2014Food was great. Service was friendly and quick Had a great time. Me and my date enjoyed the whole experience even the late night bar. 😃Special Features:I would recommend this to a friend.
- AmazingHappygoluckyDined on 9/12/2014This place is awesome! The staff was friendly, very fast service, the food that was ordered came out pretty fast. Everything was good I would recommend anyone to try this placeSpecial Features:I would recommend this to a friend.
- Fantastic Brunch!BirdieVIPDined on 9/7/2014Quite possibly one of the best brunch spots in Raleigh. All different types of food-- not just the standard pancakes and sausage. Layout of buffet line created an easy flow to walk in and back to the table. Fabulous made to order omlets!Special Features:I would recommend this to a friend.
- Overpriced brucholdladyDined on 9/7/2014We were in Buku for Sunday brunch. The buffet food was not bad, but nothing spectacular either. The service was excellent, but not that much is needed for a buffet. The price for the brunch buffet is outrageous, $20 for adults, no drinks included, and $10 for kids, we even had to pay the $10 for a 2 year old girl. There must be better and cheaper places for brunch in this town.
- OpenTable Diner Since 2014Dined on 9/6/2014I brought my 3 friends from out of town to Buku last weekend and we had a WONDERFUL time. I cannot say enough good things about this restaurant - the food was outstanding, and the service was unbelievable. Our waiter made it a very special occasion for us. 5 stars and would recommend to anyone who lives in/is planning on visiting Raleigh.Special Features:
- Great at lunch or dinnerSirenaVIPDined on 9/5/2014We've eaten at Buku many times. Both lunch and dinner. FYI Sunday brunch is a buffet and not their usual unique menu items - more general breakfast items (not for us). We have had many dinners where it's just the two of us or with friends & a few business dinners as well. Never disappointed. Great food & friendly professional staff without being stuffy.Special Features:
- When can I go back?EPODDined on 8/31/2014Totally awesome brunch! I've eaten here for dinner and that was excellent, too. Decided to try it for brunch with a party of 14. They were ready for us at our reserved time and the food did not disappoint! Pretty much everything is made in-house. Delicious! Bravo, Buku!Special Features:
- Very goodHelioDined on 8/30/2014One of the best restaurants I have been to in the Raleigh region. Very creative menu, good wine options ans excellent ambience.Special Features:I would recommend this to a friend.
- Awesomesauce!PchekeenDined on 8/30/2014I recently celebrated my birthday at Buku with 16 of my closest friends and it was simply amazing. The waiter was kind and accommodating, the food was delicious and the room was beautiful. I have never had a better birthday party. Buku is my favorite spot in downtown Raleigh and I highly recommend it to others seeking a top notch dining experience.Special Features:I would recommend this to a friend.
- Great food and many choicesNOLadyDined on 8/29/2014The food was good and so were the portions. There was a great selection of everything. My husband had a beer from Brazil. We both had tiramisu which was enormous and delicious. The servers were both good at their jobs as well as very pleasant. It was expensive but well worth the price.Special Features:I would recommend this to a friend.
- My new favorite downtown restaurantMikeDined on 8/26/2014This was our first time dining at Bu Ku but we will be back. Love everything about the restaurant.Special Features:
- bbqloverDined on 8/25/2014Thanks for consistently being one of the premier restaurants in downtown RaleighSpecial Features:I would recommend this to a friend.
- cgw68VIPDined on 8/24/2014Consisitently one of our favorites in the Triangle. Great, varied, & unusual menu, & always a reliably nice experience. This time, went for Ral. Restaurant Wk. Our food was extraordinary in every way (esp in taste, where it counts most) & the wait staff were very accommodating.Special Features:I would recommend this to a friend.
- Great brunch- get there earlyOpenTable Diner Since 2011Dined on 8/24/2014Great brunch, great staff. The buffet is very spread out so evaluate all the choices before filling up your plate- or just make multiple trips to try it all! After 1:00 the crowd picked up quite a bit, making the buffet lines long and crowded, but the staff did a great job of replenishing the food and keeping dishes fresh. I am typically not a buffet-type of person, but they do a great job!Special Features:
- Excellent!YumcentralDined on 8/24/2014A terrific brunch, couldn't think of anything better!Special Features:
- You must go here at least onceamckanna9Dined on 8/23/2014This place really sets itself apart from other restaurants in the Raleigh area. The food is unique and fun, not to mention delicious.Special Features:
- Great food at Buku-check it out!!!!mmedDined on 8/23/2014Had memorable dinner at Buku during restaurant week. Generous portion sizes of appetizer, entree and dessert--made for a great deal! Would definitely recommend going--foodie friends will appreciate the diverse options. Fun and interesting cocktail menu. Would recommend eating outside, weather permitting:) xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxSpecial Features:I would recommend this to a friend.
- Great foodHappyEaterDined on 8/23/2014Buku had a lot of interesting dishes. All the food we had was excellent. The service was very friendly and prompt too.Special Features:I would recommend this to a friend.
- Amazing food and service.JannaDined on 8/23/2014We had a party of 10 and a show to catch after. We ordered lots of small plates, apps and adult beverages. Everything was delicious and I cannot wait to go back.Special Features:I would recommend this to a friend.
- Restaurant weekOpenTable Diner Since 2014Dined on 8/22/2014Went with Prix Fix and 1 additional appetizer each. Entrees and dessert were all very good, starters and appetizers were good but not great. Sat outside, which was relaxing and pleasant, service was friendly but spotty--had to wait for each course, drinks, etc. We'll go back but won't rush.Special Features:
- Restaurant WeekPatronsDined on 8/22/2014We went for Raleigh Restaurant Week. We enjoyed the venue and service was excellent. We chose the Restaurant Week menu and were not disappointed. We would god back for a special occasion.Special Features:
- Big hit at resto weekOpenTable Diner Since 2004VIPDined on 8/22/2014My wife and I were blown away by our experience Friday night with the Downtown Raleigh Restaurant Week menu. We both had the snapper entree with forbidden rice and it is one of the best things we have ever had at buku, including its days as Fins in N. Raleigh. The lotus sushi app was also stellar. Paired with a great by-the-glass wine list and wonderful service!Special Features:
- Amazing dinner w/ amazing service.RussoDined on 8/22/2014To start, the service was amazing. Got promptly seated (even though we were early for our reservation), and our waitress was incredibly knowledgeable about the entire menu. Not only that, when she learned it was our first time, she proceeded to give a complete breakdown of buku & what we could expect from our dining experience. Every single dish was amazing, and very filling. The drinks were perfectly crafted, and the atmosphere was perfect for a Friday night dinner. Highly recommend and will definitely be returning.Special Features:
- Lovely eveningHisdaughterDined on 8/21/2014After a sweltering late afternoon at our son' soccer game, the ambiance and food at Buku were a welcome respite. Our server, Cory, was attentive, friendly and went out of his way to make sure the food was okay for my gluten free sensitivities. My husband's shrimp tempura appetizer was fantastic and he also enjoyed the apple cider pork dish. My shaved sirloin and rice noodle appetizer was good and the black rice encrusted snapper was cooked perfectly although it could have used a bit more flavor. The rice and wasabi edamame puree were perfect with it.Special Features:
- Fabulous...always!cmabryVIPDined on 8/20/2014I have loved Buku from the moment I first dined there, and this past week was no exception!Special Features:
- DisappointedOutstandingDined on 8/20/2014While I have had good experiences at Buku, the menu for restaurant week this year was disappointing. It lacked flavor. The summer squash on one of the dishes was just a large piece of squash that was tasteless. We gave the feedback to the waitress who was very helpful and asked for feedback so that they can always improve. That was very positive and every business can have an off night or an off dish. While the dessert sounded good on the restaurant week menu, it, too, lacked the flavor that I remember from previous dining experiences there.Special Features:
- ExcellentOpenTable Diner Since 2004Dined on 8/20/2014This was our second trip to Buku during restaurant week. Again the food was outstanding, service was excellent and overall the experience was very enjoyable.Special Features:
- OpenTable Diner Since 2014Dined on 8/20/2014Staff very friendly and helpful when answering questions. There during restaurant week. Food very goodSpecial Features:I would recommend this to a friend.
- Great experienceOpenTable Diner Since 2014Dined on 8/17/2014I decided to try this place as many of my "go to" restaurants downtown are closed on Sunday evening. What a pleasant surprise Bu-Ku was! Awesome food, great atmosphere and the waitress basically guided us deliciously through the menu. She was super knowledgeable and all around awesome!Special Features:


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-- From the EAA web site -- The Education Achievement System is a new statewide school system that will operate the lowest performing 5 percent of schools in Michigan not achieving satisfactory results on a redesign plan or that are under an emergency manager.
It is designed to provide a new, stable, financially responsible set of public schools that create the conditions, supports, tools and resources under which teachers can help students make significant academic gains.
It will first apply to underperforming schools in Detroit in the 2012-2013 school year and then be expanded to cover the entire state.
For information about the pogram go to: http://www.michigan.gov/eaa
Fox 2's Roop Raj went to Brenda Scott Elementary School in Detroit to see how the school is performing with this new program.
Play the video to get his full report>>


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Master of Business Management
|Course Level
|Delivered by
|Open Universities Australia
|Study Mode
|Enquire about payment options
Course overview
If you are a graduate looking to advance your career or break into the world of business management, this online business degree from Monash University is an ideal choice. In this business course you will study strategic management, human resource management and business marketing coupled with in-depth study of contemporary issues within local and global business management practices. This course also offers you the opportunity to specialise in the particular area of business management that fits your career goals.
Course structure
Major: null, Electives: null
Entry requirement
See unit prerequisities
Ready to enrol? Or would you like to find out more about the course?
Enquire now to have one of our education experts from Open Universities Australia contact you.Enquire Now


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Christmas time and Christmas toys mean kids are trying to avoid the naughty list and end up on the nice list.
Nobody wants to get any coal, but how do you get children to behave through the holidays?
We're checking out ways to keep kids on the nice list with KidsStop and BabyStop's Kate Tanner.
KidStop Toys and Books6990 E. Shea Blvd., Suite 103Scottsdale, AZ 85254(480) 609-9012www.kidstoptoys.com
WTXF-TV330 Market StreetPhiladelphia, PA 19106-2796Phone: (215) 925-2929Fax: (215) 982-5494