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Emily Long, staff correspondent, Government Executive
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But there are still a lot of questions swirling around like which feds will the freeze affect? What will happen to bonuses? And what will the freeze mean for locality pay.
Emily Long, staff correspondent at Government Executive, joined the DorobekINSISDER to discuss some of those questions.


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September 21, 2011
Ten girly shows that guys should be watching
To say there is an abundance of girly shows on primetime this fall is probably an understatement - but that doesn't mean guys should avoid them all!
On top of the women-centric "Desperate Housewives," "Gossip Girl" and ninety per cent of reality TV, there's also a host of new shows with female heavy casts. Unfortunately, guys tend to blow these shows off as "chick shows" and feel justified in never tuning in. Sometimes, they're right (see: "Sex and the City" or "Grey's Anatomy") but there's also a chance they're very very wrong (see: "The Good Wife"). With this in mind, here's a list of ten "girly" shows that we recommend dudes keep an open mind about. Male or female, you may find your new favourite show on this list.
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James Carroll's is a former Catholic priest who left the priesthood during the anti-Vietnam war demonstrations. He became a major Hollywood writer and activist. The movie Constantine's Sword exposes the Churches dark history of violence against the Jewish people starting with Constantine's violent conversion. This is a powerful documentary that establishes the reality that Christian hands are stained with the blood of the Jewish people. This is a must see the movie for those involved in Christian and Jewish interfaith dialogue and who seek to minister healing.
James Carroll takes us on a journey of extremism between the Evangelical involvement in war and military. This explores the dangers of fundamentalism. His father was a major player in the formation of America's war machine under J. Edgar Hoover starting the Air Forces counter-intelligence.
He is responding to an Evangelical mission to convert cadets. It is bold and forced upon many, among the testimonies is a Jewish cadet who experienced discrimination by fellow cadets. The mixing of religion, politics and war is dangerous. Jihad, Crusades, Pogroms, Inquisitions and the like come from the mixing of war, politics and religion. The testimony comes from a Jewish believer in Yeshua whose fiancé is Christian who was discriminated against for being Jewish. This is the danger of fundamentalism.
One of the features is Ted Haggard's New Life Church which was a main exponent of Evangelical involvement being involved in politics and war. Ted Haggard was disgraced for having a homosexual affair and doing illicit drugs for over a three year period.
The blatant disrespect of others human rights over fundamentalism blind advocacy of simplistic abandonment of human decency is dangerous. The dangerous neglect of human rights is appalling and hurtful.
We must be aware of the pain and conflict that has been done in the name of Christ and under the banner of the Cross. We must not blindly advocate dangerous positions. When we blindly espouse simple positions that are fundamental it is dangerous.
James Carroll decides to tackle the dark history of Jewish and Christian relationships in its complexity. We see images of the cross how its been used to cause pain and hurt of those who are Jewish.
You must shut down your heart and disconnect from the real world of what has happened to the Jewish people to not associate Christianity and the blood that has been spilled by those who follow whom they call Jesus Christ. This is what we must seek to heal.
It is hard for Jewish people who are descendents of the victims to accept a Messiah or Christ who is involved with the killing of any people group. Many Jews are moved by the humanity and mortality of Messiah and it impacts them. We must learn to help bridge the gap and heal the pain.
To understand anti-Semitism we must study non-Jews. Why are Jews blamed? Simply because they are Chosen by Adonai. It's a special calling to point to Adonai. Y'shua was a devout Jew and a Prophet with a unique mission to the Jewish people. The way the story is told is dangerous.
The story of the Roman execution and Roman murder of Y'shua is turned into story of Jewish hatred and blame is turned from the Roman's who took over the Religion to the Jews they sought to replace. This is the foundation of replacement theology.
It is not enough to tell the story of the bible, one must tell it in its Jewish context and in a completely faithful to the Jewish context. To remove the beauty of its Jewish context is to crucify the Savior and His people the Jewish people.
The vision of Constantine is the sign in which much murder was done since Constantine's bloody conversion. It was because the deities of the impregnable city told the elders to leave the city to go outside its walls that Constantine was able to conquer and thus he became the bloody emperor who claimed Jesus Christ as the banner under which he murdered many. Out of his bosom was born Roman Catholicism, with Constantine's effigy of the himself with a Cross in his hand. He made and idol of himself and a cross. These are anti-biblical concepts. Constantine's glorified himself above others.
Constantine's conversion is questioned by many, whether it was a way to strengthen power. The cross was not an early Christian symbol, fish, menorah's, stars of David where more likely symbols. Under Constantine the Cross and Sword become one, than Christianity becomes Violent. Out of Christianity Islam is born as another bloody faith.
Constantine's mother Helena collected many relics that people in Europe still flock to see these days. These same relics were idolized by countless evil doers. Constantine came from Germany, throughout the history of Germany and Catholicism it has had a bloody history of violence against the Jews.
The mindset of Roman Catholicism and Constantinian Christianity still pervades much of Europe. Many countries are mostly Catholic and have vestiges of Constantinian relics they idolize. This mindset trickles over to America. Much of Western ideology is full of Constantinian blood lust.
There is no "Robe" of the Messiah lost. The collection of relics by Saint Helena is not the true history the true history of Constantine is of blood shed and a history of war and empire building. Constantine had committed so many sins that there was no religion that could forgive him only Christianity.
Christianity and used fish, lambs and shepherds. Constantine brings in a cross to remind everyone that they may end up on a cross if they don't do things his way. It was a Roman way of murder. Constantine had murdered his own son and was drawn to the Message of the death of a son by the hands of the heavenly Father.
The Church fathers wanted the Jews to Rome and Diaspora. Rome fell after Constantine. After some 600 years the Church declares a war on Islam however they started by killing Jews before going to the holy land. These murders began in Germany in Klone Germany by Crusader mobs wearing the sign of the Cross.
Jews had been invited to help the bishop in his financial affairs and they were killed due to Roman Catholic blood lust. The Jews were blamed for all the problems from finances, to health, etcetera… The Jews had begged for protection from the mobs they only sought to protect converts to Christianity the rest were allowed to die. Even during the Third Reich they promised to protect Jewish converts to Catholicism even the converts died in the concentration camps.
The pain of the holocaust, crusades and murder in the name of Christ Jesus is real. It is a reality in the presentation of the gospels. When Bush declared a crusade on militant Islam it created a real world reality of modern Jihad on Israel and America.
James Carrol's father was a part of the new Atomic Priesthood that uses atomic weapons as a divine right at imperialism. America has more nuclear weapons than any other country. We act like those who want to protect themselves are evil. Murder is not a divine right.
Conversion usually follows by inquisition. The sin isn't in the blood or beliefs. Jews are not the reason messiah died. Sin is. Proselytism is as evil as the sin of the holocaust. They have the true faith, the way, their culture is that of Messiah and the Apostles. We need to restore the Jewishness of the Gospel not save the Jews.
The Sephardic Jews have suffered at the hands of the Catholic inquisition. Assimilation is dangerous for Jewish people it has led to the Inquisitions and Holocaust. There must be distinctions for the Jewish people. Protecting the Jewish people and guarding distinct Jewish identity is important.
The danger of conversion and assimilation are the life of the Jewish people. We must protect and safeguard them. Helena's discovery of the cross and her son Constantine is problematic because of the forced conversion and murders. Those who killed the Jews in Spain were called holy comforters. If the problem is in the blood they would kill you in a less painful way however it was still punishable by death to be a Jew. This a great evil. This is the great evil.
Fear causes many to seek to appease the Jew Killers, the Catholic and Fundamentalist who kill in the name of the Cross, causes many to seek to assimilate. Assimilation lead to the Holocaust and the Conquest of Spain. We must stand with and protect Jewish identity and renewal. Fundamentalism and its kin Evangelicals is a scary bunch in that they are very close to the ideals that have led to Holocaust, Pogroms, and Crusades.
We must not allow assimilation or conversion. The bible is a Jewish book, all of its writers were Jewish. Even Luke converted to Judaism and thus is Jewish. The context of the book is Judaism. Cultural missions can work for every people group except for the Jews for they are the people of G-d, the people of the book.
Sephardic Jews who converted to Catholicism do have a fear of the Inquisition causes many to fear embracing full Judaism. They embraced Catholicism and have generational fear of a new Inquisition may cause one. We must stand for Jewish identity. Fundamentalism is dangerous.
This is why separation of Church and state is needed, once any specific group controls politics they marginalize any other group and this is dangerous. We can not have any one specific religion that dominates society, yes Judeo-Christian values are central to those of Messianic faith. We must be safe to the Jewish people.
Neo-paganism and Catholicism is the things that birth Hitler. Fear drives the "Save-a-soul" fundamentalist, fear and war, blood shed and blood religion. It's a dangerous mix. The vatican was the first foreign power to enter into agreement with Hitler. This is the great evil.
Roman Catholicism, Germany and Constantinian ideology are central to Christian murder of the Jewish people throughout the centuries. The fear and hatred of the Jews by fundamentalist is dangerous. Catholicism is a temple of blood sacrifice. Vatican hill is founded on a place where Nero and other killed Jews, Jewish Christians and Gentile Christians. It is a place and religion founded on blood.
Many people do things out of hate and fear, when it is not in shalom and love it is dangerous. We must walk in faith, hope and love not in fear. We must not be afraid. We must walk in faith. The Roman Catholic Church has condoned the murder of Jews who did not convert. Observing the Roman Catholic day of Sunday shows alignment with the killers of Jews and hatred of Jewish people in the name of the Cross, Constantine and Christ Jesus. This is something that should be avoided. Assimilation is dangerous. Jewish Renewal, the establishment, and protection of Jewish identity is what Messiah as the good Samaritan parable asks us to do. To take care of the Jewish people. Catholicism makes no qualms that they changed the sabbath and those who observe Sunday do so not by divine command but by the Roman Catholics choice and hatred of all things Jewish. We must love all things Jewish. We must repent and renounce the great evil that the Roman religion has perpetuated against the Jewish nation.
This is why I can not do Sunday, Christmas or Easter. The evil that has been done by man-made religion that is fundamental that seeks to convert Jews and to change religions from Jewish to other is dangerous.
I have a hard time with Jew Killers who hate the way Messiah was, a Jewish and Pharisaic Rabbi, who made Talmid Torah (disciples of Torah). There is no other way. To support fundamental Roman christian Jesus Christ imagery is an offense to Yeshua and the Father.
The murder done in Jesus Christ name is a great evil that Yeshua Ha'Mashiach does not condone and will judge many for silent and vocal support of the great evils of fundamentalism. The cross is a sign of a curse, not of life.
Symbols of life are more important than a sign used for murder and death. It made sense for Constantine took a sign of fear as a religious symbol to put his people in fear of the death he could bring. This is an evil thing.
Even with the Reforming Vatican Council 2, the Catholic Church is still a sick-man in the earth. The Jews are not Christ-killers. The Roman's used Crucifixion. Pontius Pilate had Yeshua killed by Roman soldiers. Yeshua was not killed by Jews and not killed in a Jewish way.
Jesus would have died as an unknown Jew with a number on his arm, if he was in the holocaust. The cross is the sign that German's used while killing Jews. They observed Christmas in concentration camps while killing Jews. I can not take part with such a unholy-day.
Catholics played a role in the murder of Jews. Catholics have support the great evils of murdering the Jewish people. The Catholic Church would oppose dropping contraceptives on a nation however they support dropping bombs in war.
The Gibson film about the Passion plays to stereotypes because he wanted to repeal the 2nd Vatican Council stopping its claim that the Jews were responsible for Messiah death. The last pope returned the practice of blaming the Jews on good friday. George Bush called the war on terror a crusade. This is dangerous fundamentalism.
The early Church practiced the thanksgiving meal on Shabbat, the Catholic church stole the Shabbat feast and created the Eucharist, they stole Shabbat and put it on Sunday. They killed all Jews who didn't accept or convert. This evil is why the Church is so off and why the end time is yet to come.
We must not ignore, we must remember, and not let it happen again in our time. We can not be silent, we can not take part, we can not assimilate. Fundamentalism is dangerous. We can not allow this to happen. We must not take part in this evil. We must not support this kind of evil.
The fear and hatred is dangerous. We must not take part in the evil of Constantine's Sword. Equality requires respect and not forcing others to hear you try to proselytize them. This missionary zeal in fundamentalism is dangerous when not respectful to G-ds word and G-ds people. Fundamentalist beliefs that are simple, fully of fear and theocracy are dangerous evils.
The culture wars and theological shifts of fundamentalist is dangerous when public dialogue should not be divisive or dangerous. This is a grave danger. There is much evil in history done by fundamentalism. War leads to death and murder. The terrible religious and civil conflict that is found in fundamentalism finds that murder is sponsored by religion, this is the great evil.
No war is holy. Never is war holy. War is painful and when done in a religious or fundamentalist context is the great evil.
Ted Haggard called himself a "Liar and Deceiver" when he stepped down from the National Evangelical Association. The sin he was living can explain the problems his ideology presented. We are all capable of sin, of good and evil. One must be careful when he thinks he stand least he falls.
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Homecoming parades for medallists
Jade Jones is having a homecoming parade on Saturday
Several British Olympic champions and medallists will be honoured with homecoming parades and civic receptions today.
Jade Jones, 19, from Flint in North Wales, was Team GB's youngest gold medallist of the 2012 Games with her taekwondo victory.
Thousands are expected to turn out to see the teenage champion as she makes a balcony appearance at Flint Town Hall, before an open-top bus tour of the town.
Jones will first attend a private civic reception in the Council Chamber at 5.45pm, then wave to fans from the balcony at 6.45pm, with the bus parade starting at 7pm.
The route will take in Church Street, Halkyn Street, Old London Road, Windsor Drive, Chapel Street, Prince of Wales Avenue, Woodfield Avenue, Albert Avenue and Chester Road. It will finish at the Life Boat Station car park at around 7.50pm, where there will be music by the Holywell Band followed by fireworks.
Elsewhere, rowers from Surrey's Leander Club will be celebrated in Henley-on-Thames.
A total of 12 athletes from the club won medals, including golds for two crews and silvers and bronzes for two more.
Ten of them will attend the celebrations: Alex Gregory, who won a gold medal in the men's four; Anna Watkins, who won gold in the women's double sculls; Chris Bartley and Richard Chambers, who won silvers in the lightweight men's four; Mark Hunter, who picked up a silver medal in the lightweight men's double sculls; Alex Partridge, Rick Egington, Matt Langridge and Phelan Hill, who claimed bronze in the men's eight; and Will Satch, who won a bronze medal in the men's pair.
Three other medallists from different clubs - Tom James (Molesey Boat Club), who won a gold in the men's four, Tom Ransley (York City Rowing Club) and Greg Searle (Molesey Boat Club), who won bronze medals in the men's eight - will also attend.
Thousands are likely to cheer from the banks of the Thames as the oarsmen and women perform a row-past from 10.45am upstream to the River and Rowing Museum, before returning to the Leander Club. At 11.50am there will be an open-top bus parade through Henley and at 12.45pm the Olympians will attend a civic reception at Henley Town Hall.
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The music man - Alumni Profiles
September 2008 Issue
The musical Renaissance inside D.J. Betsill's (BFA '95) Stone Mountain home isn't obvious from the street. His house appears typically suburban. Once inside, it brims with musical instruments. Betsill, an architect by day with midtown Atlanta firm Jones Pierce, is a luthier by night—he makes stringed instruments, and makes them by the dozens. Tools fill spare bedroom space and the walls are lined with wooden viol necks, carved casings and other relics of a musical life. The collection ranges from dulcimers and mandolins to Baroque guitars and citterns. "If it's got strings on it, I'm interested," Betsill says. An ethnomusicologist, he studies instruments and musical styles from all around the world, but specializes in the instruments of Appalachia, especially the open-back five-string banjo. An Ohio native, Betsill grew up in Texas but had family that lived in Georgia. He came to UGA for the Lamar Dodd School of Art interior design program, which prepares students for careers as interior designers for …
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|Good - 2 reviews
Located in New Braunfels, Wingate by Wyndham New Braunfels is close to Gruene Hall and New Braunfels MarketPlace. This hotel is within close proximity of Christus Santa Rosa Hospital New Braunfels and Schlitterbahn Waterpark. Make yourself at home in one of the 72 air-conditioned rooms featuring refrigerators and microwaves. Wired and wireless Internet acces...
Overall Rating - Good - 2 reviews
Good 6.6
Beds were comfortable.
Our view looked like a dumb site w/ donkey's that made noise throughout the night. Staff seemed not to care the first day, but once refreshed, the following day staff was very helpful.
Okay 6.0
Gal at the front desk was friendly. Room was clean.
Could hear several of the guest's dogs barking throughout the night. Made for a difficult nights rest. Will likely stay somewhere else next time.
|Good - 1 reviews
Overall Rating - Good - 1 reviews
Good 7.0
like the natures trail and all the deer running aroung that was cool
rooms are outdated, feel cold and old. missing pictures on the wall that were obviously there.
|Excellent - 10 reviews
Located in Wimberley, Creekhaven Inn Bed & Breakfast is in a rural location and within the region of Duchman Family Winery and San Marcos Academy Baseball Field. This bed & breakfast is within the region of Bobcat Soccer Complex and Wonder World. Make yourself at home in one of the 14 air-conditioned rooms featuring fireplaces. Conveniences include refrigera...
Overall Rating - Excellent - 10 reviews
|Good - 1 reviews
The La Quinta Inn & Suites New Braunfels was recently named a 2014 TripAdvisor Certificate of Excellence award winner! This 100% non-smoking hotel is conveniently located just 3 miles north of downtown near several popular attractions including Schlitterbahn Water Park, Historic Gruene, and River Outfitters. With amenities like outdoor swimming pool w/wh...
Overall Rating - Good - 1 reviews
|no reviews
The centerpiece of this historic complex is H.D. Gruene's Victorian home built on a bluff overlooking the Guadalupe River. Most guest accommodations are in restored original 1870's outbuildings and barns from Mr. Gruene's cotton plantation
|Excellent - 3 reviews
Overall Rating - Excellent - 3 reviews
Excellent 9.6
Great location. We were within 5 miles to several family friendly venues. Kids loved Alamo Drafthouse being right across the interstate from the Hotel. Staff was very friendly and hotel was very clean. The pool was great and you could kayak in the river right at the hotel. We will stay here again. Loved it.
Excellent 9.6
We enjoyed sitting out back, looking at the river. Only thing that would have been better, would have been drink service.
|Excellent - 1 reviews
Enjoy modern comfort at affordable rates at this Microtel Inn and Suites by Wyndham New Braunfels hotel conveniently located off Interstate 35 near restaurants, dancing and music performances at Gruene Hall, thrills at Schlitterbahn Water Park, white water rafting along the Guadalupe River, hiking through Canyon Lake Park, and golfing. San Antonio is less th...
Overall Rating - Excellent - 1 reviews
Excellent 9.3
Flea and comfortable nice color scheme
Breakfast only fair
|Good - 3 reviews
Discover all that New Braunfels has to offer at your comfortable Ramada New Braunfels. Conveniently located between Austin and San Antonio, you are in the heart of everything that New Braunfels has to offer, from sports and river rafting to shopping, dining, and entertainment. You are minutes away from all of your favorite attractions such as Schlitterbahn...
Overall Rating - Good - 3 reviews
Mediocre 3.6
Breakfast bar was nice but needed more hot choices pool area looked nice too though I didn't get in. Location right along I 35 was good.
No HDTV in room, TV was old style tube, shower head in room was falling apart, air conditioner kept room cool but not cold I could set it to 60 or 70 and notice no difference. Check out was never asked about my stay, bar staff was unprofessional and looked like Kr was the last place they wanted to be, never talked to any guests just themselves. Just your basic bed and a shower motel. Nothing that makes this place worth the over $100 they charge
Excellent 9.3
Fast easy check in. Adequate breakfast. Located near freeway access and good chain restaurants. Quiet.
Bathroom floor and corners were dirty.
|Okay - 1 reviews
With a stay at Howard Johnson New Braunfels in New Braunfels, you'll be convenient to New Braunfels MarketPlace and Schlitterbahn Waterpark. This hotel is within close proximity of Christus Santa Rosa Hospital New Braunfels and Landa Park. Make yourself at home in one of the 40 air-conditioned rooms featuring refrigerators and microwaves. Complimentary wired...
Overall Rating - Okay - 1 reviews
Okay 6.0
I felt the staff could have been more attentive. The breakfast area was running low/out of several items while the staff watched the t.v. in the lobby. Several trash cans were overflowing and you got a sense that the staff just didn't want to be at work.
|Okay - 1 reviews
With a stay at Americas Best Value Inn in New Braunfels, you'll be close to New Braunfels MarketPlace and Schlitterbahn Waterpark. This hotel is within close proximity of Christus Santa Rosa Hospital New Braunfels and Landa Park. Make yourself at home in one of the 60 air-conditioned rooms featuring refrigerators. Complimentary wired and wireless Internet ac...
Overall Rating - Okay - 1 reviews
Okay 4.6
I liked how it was so close to the river and all the friendly people who stayed there
It was no clean on the outside it was very nasty. Beer cans and bottles every where. Not family friendly. Staff was not helpful what so ever. The pool was super tiny and green. Not the best hotel I've ever stayed at.
|Good - 44 reviews
Enjoy the hometown hospitality at this Baymont Inn and Suites New Braunfels, just off Interstate 35 and convenient to the San Antonio International Airport, historic Gruene, the Guadalupe River, Natural Bridge Caverns and the attractions, shopping and dining of San Antonio. This lodging features complimentary wireless Internet and complimentary breakfast, as...
Overall Rating - Good - 44 reviews
Okay 5.0
Location Stayed here several times in the past. But it went down hill BAD
The room smelled moldy The carpet was sticky. Had to go out and purchase air freshners to stay the night.The pool is in need of repairs in several locations
Poor 1.0
The best part seemed to be the breakfast offered.
The staff was extremely rude, not accommodating at all too rude to be in the hospitality industry. everything in our room was broken,alarm clock cord was cut, the TV was broke,pull out bed was broke, lamps had no bulbs, room was smoking I don't smoke.This is the first time I have ever had maintenance in a hotel room. The staff was rude would not change us to a non smoking room and the smoke was heavy in the room. The front desk girl would not even let us pay for another room because she said we would not be refunded on the other room even though I said don't worry about that I will handle my own money.
|Okay - 423 reviews
Free wireless high-speed internet access available in lobby and rooms. Free continental breakfast, featuring fresh hot Belgian Waffles. Three miles to the restored late 19th century community of Gruene with Texas' oldest dance hall. Three miles from Schlitterbahn Water Park. Pet charge: 40.00 per stay. Pet limit: 1 pet per room up to 30 lbs
Overall Rating - Okay - 423 reviews
Excellent 10.0
I just needed a place for my family to sleep at the least expense. This hotel exceeded my expectations in every regard. I was pleasantly pleased that there was a continental breakfast included - which I didn't expect. There was also a nice pool that I didn't take advantage of.
Poor 2.0
This hotel was very nasty. Rooms were dirty. Smell was horrible. I booked two nights, left after first nite!
|Good - 2 reviews
New Braunfels, which translated from German, means brown rock, is the ideal place to find the Hilton Garden Inn New Braunfels hotel. Quietly nestled in the middle of the tranquil community of New Braunfels which replicates the spirit of the German culture in the heart of Texas. Our location is Key Among Hotels in New Braunfels, Texa Located just off Intersta...
Overall Rating - Good - 2 reviews
Excellent 10.0
It feels like home
|Good - 283 reviews
The Days Inn New Braunfels is located in the heart of historic New Braunfels, just 30 Miles north of San Antonio, Fiesta Texas, and Sea World. We offer free Hot Breakfast as well as Free High-Speed Internet, Business Center and complimentary USA Today Newspapers. Relax by our sparkling Outdoor Pool, or visit the famous Schlitterbahn Water Park located just...
Overall Rating - Good - 283 reviews
Okay 5.0
The price.
Group of people laughing & drinking beer outside their room after midnight. We Could hear everything so we couldn't sleep. We called staff to complain politely and staff did nothing to remedy situation. We had to turn on a/c on high to drown out noise.
Poor 1.0
Hotel was dirty beyond belief, cigarette ashes everywhere and dirty underwear was in the room when my family arrived. And now they have some type of reaction to whatever was in the room and have been itching constantly for the last 3 days since arrival.Will never stay at or recommend a Days Inn hotel again.
|Excellent - 336 reviews
Welcome to the BEST WESTERN Inn & Suites! The Prime Outlets and Tanger® Outlets are just moments away from our New Braunfels hotel, and a big reason why many out of towners come here. Whether you want to cool off at Guadalupe River during the sizzling summer months or explore the possibilities at Schlitterbahn Waterpark, guests at our New Braunfels hotel kn...
Overall Rating - Excellent - 336 reviews
Poor 2.0
I was treated very well by the young woman who helped me to change rooms, but the hotel did not suit me due to its being in a state of chaos in renovation. Otherwise it is probably okay for a brief visit as mine was.
Good 8.0
I would recommend it. Good breakfast. Wireless internet not too good.


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Sign up for Yardbarker's daily Top 10 newsletter, the Morning Bark! Customize to get news on your favorite sports and teams.
Found December 06, 2012 on Sox and Dawgs:
PLAYERS: Jeff Kobernus, Justin Henry, Jon Bachanov
TEAMS: Boston Red Sox, Houston Astros, Minnesota Twins, Washington Nationals, Detroit Tigers, Chicago White Sox
TEAMS: Boston Red Sox, Houston Astros, Minnesota Twins, Washington Nationals, Detroit Tigers, Chicago White Sox
The MLB Rule 5 Draft closed out the 2012 Baseball Winter Meetings on Thursday and the Boston Red Sox came away losing two players but gaining three. In the major league phase of the Rule 5 Draft, the Red Sox lost RHP Josh Fields to the Houston Astros and RHP Ryan Pressly to the Minnesota Twins. They selected Jeff Kobernus a second baseman from the Washington Nationals. They then flipped him to Detroit Tigers for utility player Justin Henry. The Astros and Twins each will have to pay the Red Sox $50,000 and must keep them on their 25-man rosters for the entire season. If not, the Red Sox can buy back the players for $25,000. In the Triple-A phase of the draft, the Red Sox took LHP Jack McGeary from the Washington Nationals and RHP Jon Bachanov from the Chicago White Sox. Full results of the 2012 MLB Rule 5 Draft Follow Ian on Twitter @soxanddawgs. And be sure to like us on Facebook as well.
Original Story: http://www.soxanddawgs.com/redsox/art...
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St. Raymond's Society helps struggling families, single mothers
After an anti-abortion march in Washington, D.C., Mike Hentges started the organization to assist struggling pregnant women after they give birth.
PHOTO GALLERY: St. Paul A.M.E. Church hosts Good Friday Fish Fry
Columbia's St. Paul A.M.E. Church hosted its 1oth annual Good Friday Fish Fry on Friday. The menu included catfish, spaghetti and desserts.
Localized version of "God in the Box" documentary to screen at Ragtag Cinema
A localized version of documentary "God in the Box" will screen Thursday night at Ragtag Cinema, with a question and answer session with original "God in the Box" director Nathan Lang, Rev. Tim Carson and others to follow.
Pastor Luke Stockeland brings Open Door Baptist Church back from brink
As pastor of Open Door Baptist Church since March 2012, Luke Stockeland has increased attendance by more than 60 percent.
FROM READERS: Newman Center kids learn about Pope Francis through puppets, bingo
Joe Bradley found ways to help kindergartners at St. Thomas More Newman Center understand what it means for the Catholic Church to have a new pope.
Francis is first pope from the Americas
Jorge Bergoglio, 76, is known as a humble man who denied himself the luxuries that previous Buenos Aires cardinals enjoyed. He came close to becoming pope last time.
Catholic newspaper draws criticism from Kansas City bishop
The National Catholic Reporter called for Bishop Robert Finn's removal or resignation in September after he was convicted of failing to report suspected child abuse.
MU religious holiday guide intended to inform, not inflame
A story on the Fox News website asserted that MU treats Wiccan and pagan celebrations the same as mainstream holidays. An MU spokesman said it's not true.
American pope? Missouri native Dolan has long odds
Ballwin native Cardinal Timothy Dolan might represent the first real prospect of an American pope. Prevailing modern wisdom has been that a citizen of a superpower could not be elected pope.
New MU Hillel director steps in on temporary basis
Jeanne Snodgrass, the new director of MU Hillel, uses her experience with college students and business knowledge to expand programming.
Lutheran Church Synod leader apologizes for Newtown pastor reprimand
Lutheran Church-Missouri Synod President Matthew Harrison reprimanded an interfaith prayer vigil, which incited outrage among bloggers and social media posters. Harrison apologized for the reprimand Monday.
Resignation of Pope Benedict XVI draws reaction from Columbia Catholics
Local Catholics respond to the announced resignation of Pope Benedict XVI on Monday.
Upward Basketball League about more than winning
One of three basketball leagues in Columbia, the program at Calvary Baptist Church has 38 teams and four cheer squads, bringing the total number of children involved to more than 400.
FROM READERS: The Altar at Olivet offers a mix between traditional, contemporary worship services
Brad Bryan, who leads worship at the Altar at Olivet at Olivet Christian Church, says his service provides the community with a service that is a balance of traditional worship with contemporary themes.
Missouri Catholic church laments theft of relics
The items were present in the church around the time of Christmas Masses, but cleaning crews noticed they were missing on Jan. 4.
Traveling pastor brings together Chinese Christian Church
Pastor Billy Ko brings experience from across the country and around the world to the Chinese Christian community.
Students celebrate Hanukkah with 9-foot tall menorah lighting
The Chabad Jewish Student Organization lit candles on a 9-foot tall menorah in the MU Student Center on Monday.
For Episcopal priest going to South Sudan, sewing is a mission
Christina Cobb, chaplain of Columbia's Episcopal Campus Ministry, will travel later this month to South Sudan to teach sewing to women without access to electricity.
In new Christian hymnal, poetry guides the page
MU professor Craig Roberts helped edit a hymnbook that is about to undergo its second printing.
FROM READERS: What being a dad has taught me
I've learned over the past 17 years that I don't have all the answers and that DVD players inside minivans are a useful part of life.


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iHub By Jessica Colaço / September 8, 2010
infoDev announces the successful bidders to host the African Regional Mobile Application Laboratory
infoDev is proud to announce the successful bidders to host the African Regional Mobile Application Laboratory as part of the Government of Finland and Nokia program, Creating Sustainable Businesses in the Knowledge Economy program. The mobile apps labs will be focal points run and used by Africans working to increase the competitiveness of innovative enterprises working in mobile content and applications. There will be one lab each in East and Southern Africa where local companies, technologists and experts can collaborate to develop locally relevant applications that meet user demands and build sustainable businesses.
The *iHub consortium, comprising Nairobi's iHub, eMobilis, the World Wide Web Foundation and The University of Nairobi School of Computing and Informatics, was chosen to host the East Africa lab.
In South Africa, the Meraka consortium, comprising the CSIR Meraka Institute, Innovation Hub, Innovation Lab and Ungana-Afrika, will collaborate to host the Southern Africa lab.
Announcing the winners at the AITEC East African ICT Summit, infoDev's lead ICT policy specialist, Dr. Tim Kelly, said "These two successful consortiums were selected out of thirty nine original applicants; nine of which were shortlisted. The enthusiastic response to infoDev's call for proposals is especially exciting as it has already created partnerships between applicants and also points out several avenues and organizations for future collaboration."
Each lab will be a platform for building the technical skills, business nous and personal relationships needed to build scalable mobile solutions into thriving businesses that address social needs. As well as providing state of the art equipment, the labs will offer technical training and workshops and connect developers and entrepreneurs with potential investors, academic experts, and even public sector leaders.
The *iHub is Nairobi's Innovation Hub which is an enabler and catalyst within the technology community. With the consortium comprising eMobilis, the University of Nairobi and the Web Foundation we seek to encourage open-innovation within the tech community.
Jessica Colaço, manager of the *iHub , said; "iHub is the nucleus of what is already a vibrant technology community that lives and breathes open innovation. We work with everyone, sharing information, sparking ideas off one another to make enterprises more innovative and help technological innovators build businesses with entrepreneurs."
In South Africa, the consortium of the Meraka Institute of the Council for Scientific and Industrial Research, Innovation Hub, Innovation Lab and Ungana-Afrika already boast wide and deep relationships in business, the public sector, civil society and academia. With many successful projects already delivered in Angola, Botswana, Lesotho, Malawi, Namibia, Swaziland, Zambia and Zimbabwe, the Meraka consortium brings together technology innovators every key sector across the region.
Laurens Cloete, acting Executive Director of the CSIR Meraka Institute, said "The Meraka consortium of the CSIR Meraka Institute, Innovation Hub, Innovation Lab and Ungana-Afrika is a great platform for the m-apps lab. We bring together key players in the southern African ecosystem with complementary expertise combining Meraka's R&D muscle with the world class facilities and incubation experience of The Innovation Hub which is further enhanced with the contributions from Ungana-Afrika and InnovationLab. With our strong links with government, universities and business in South Africa and many successful ICT collaborations within the countries of southern Africa we are excited about the potential of the m-apps lab."
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@HiveColab @iHub @Appfrica @NaiLab @Bantalabs @LimbeLabs come together to create AfriLabs | ICT4Entrepreneurship at 12:37:59PM Wednesday, September 8, 2010
[...] leading open collaboration space and successfully tendered to host the infoDev sponsored mobile apps lab in East Africa. AfriLabs by virtue of its on-the-ground engagement and local ownership is uniquely positioned to [...]Reply
Bobby Martinez at 19:04:12PM Wednesday, September 8, 2010
Congratulations! When does the hosting begin, and what will happen?Reply
Sam at 21:17:52PM Wednesday, September 8, 2010
Congratulations guys, good Stuff.. gooooood stuff!Reply
A New Era for Mobile in East Africa as iHub Consortium Wins Bid to Build Regional Mobile App Lab | Afrinnovator at 12:53:39PM Thursday, September 9, 2010
[...] Read more on the iHub blog [...]Reply
Erik Hersman at 20:57:11PM Thursday, September 9, 2010
Thanks everyone. We're just getting the Mobile Lab underway, and the hard work really does just begin now… We're not expecting it to be up and running in full swing before the end of the year, we still have to build out the space, but we'll let you know as we know more.Reply
Kalekachali at 01:47:30AM Friday, September 10, 2010
Congratulations. Kazi iendelee!! (Keep up the good work!!)Reply
Amos Gichamba at 10:35:29AM Friday, September 10, 2010
This is one of the greatest things that has ever happened to Kenya's mobile development sector. I am sure from the labs, boot camps, etc…Kenya will surely grow to be a hub for Mobile techpreneurs, researchers and developers.
Congratulations iHub!Reply
Yet another Mobile Monday !!! *iHub_ at 11:38:58AM Friday, September 10, 2010
[...] from MXit in the house talking about their API, MobiSoko by Juliana Rotich and a brief about the Mobile Lab from Ken Mwenda from eMobilis and myself. Please register here! You cannot miss this [...]Reply
HN Muyingi at 15:06:25PM Wednesday, September 29, 2010
Congratulation Guys! That is great for Africa…we need to reverse the traditional trend!!!!
Prof HN MuyingiReply
Isaac at 18:04:24PM Friday, November 26, 2010
Eric and the folks at IHub, really great news and congratulations on landing such a strategic contract.
I got to know about the Ihub from a recent podcast Eric did that charted the history and development of the centre and the great work you all do. Keep up the good work.Reply
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YES it is much more
difficult to sharpen ceramic blades due both to the extreme hardness
AND the tendency of creating micro-chips on the edge. BUT it is not
impossible to both repair small damage or chipping and also to
polish and refine the edge to a very high level of sharpness.
The ideal tool of
course is a powered diamond wheel with a minimum of 1,000 grit
diamond. Even finer grits can be used to truly polish the edge.
However, no one I know, except myself, is willing to purchase this
kind of equipment.
Polishing the edge to
get a higher degree of sharpness if it does become uniformly "dull"
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sandpaper. This is not a fast process but does work and I have
been including a small strip of 1500 grit paper with knives sold.
Grinding out chips or
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Iron Man 3 was released May 3rd, 2013 and stars Robert Downey Jr., Gwyneth Paltrow, Don Cheadle, Guy Pearce, Rebecca Hall, Jon Favreau, Ben Kingsley, James Badge Dale. The film is directed by Shane Black.
Iron Man 3 was released May 3rd, 2013 and stars Robert Downey Jr., Gwyneth Paltrow, Don Cheadle, Guy Pearce, Rebecca Hall, Jon Favreau, Ben Kingsley, James Badge Dale. The film is directed by Shane Black.
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The patroit suit is connected to Osbourne from Spiderman and Oscorp is too but may not be mentioned or shown in the Iron Man 3 movie. Both Ironman and Spiderman are Marvel properties but theyre being produced by different film companies so might have to change the story unless they can get permission to use Spiderman names
2 years agoby @Lee-Roy-A-PonkeFlag
they should have gone with the color scheme from the comics because this looks like Iron Captain America.
2 years agoby @Jason-CranfordFlag
Good to see that they got rid of the triangle chest window. Disliked that very much. The guy in the third pic with the cap and shades looks like Aaron Eckhardt. I think Steve Rogers and Patriotic Iron Man might have a bonding moment or it could create a great chance for Cap to throw some zingers Starks way, if it carries over to Avengers 2.
@mcleve02 I like what i see as well.
2 years agoby @themoviefanaticFlag
Before did they say that this is coldblood's (James badge dale) iron patriot? Or still James rhodey.
2 years agoby @David-garcia-67788063Flag
@ghostman Yeah, i think so as well. I just cannot imagine seeing War Machine wearing a suit like that.
2 years agoby @themoviefanaticFlag
@phatalphd The suits will look better on screen in the movie when iots released to theaters, considering that the images above are just images on the set of Iron Man 3.
2 years agoby @themoviefanaticFlag
I am going to watch that for sure
2 years agoby @lancelievenseFlag
So there's gonna be Iron Man mark 8, warmachine, and Iron Patriot. So whatever happen to the Bruce banner cameo?
2 years agoby @David-garcia-67788063Flag
@Xavier-Brown I very, very, very hope so that this and Spiderman 2 will lead to the avengers sequel, well for Spiderman that is. And i read that (forgot the website) Disney and Sony wanted to have the OsCorp building in New York as a tongue'n'cheek background, but there wasn't enough time. If this is Iron Patriot and not rodey's warmachine, probably this is cyborg character (which i just his name and forgot as always) in the IP armor.
2 years agoby @David-garcia-67788063Flag
so is this movie going to be a tie in to the spiderman reboot?
2 years agoby @Xavier-BrownFlag
The armors look great but the turned down mouth slit is a little silly. I hope they do not pack this with too many characters that, as @superman81 are not needed. But everything I have read so far has been very positive. I hope it is better than IM2...which wouldnt really be that hard to accomplish.
I've always really liked the new suit, and IP doesn't look bad, either. This is probably my second most anticipated Phase 2 Avengers movie.
2 years agoby @movie-nutFlag
@Jacob-Fredrick IM doesnt need IP anyways. Its just like Spider-Man 3 with Venom. He was thrown into the mix and was not needed. If Marvel wants to screw it up by having someone else play IP just so they can say he is in the movie then so be it but it would go against what they have been working so hard to establish
2 years agoby @superman81Flag
Cant wait for this one
2 years agoby @SherlockHolmes2009Flag
@superman81 we all know norman osbounre is iron patriot,but once again marvel does not own the movie rights to the "spiderman" movie characters
2 years agoby @Jacob-FredrickFlag
I'll admit, I wasn't too into the promo art for theses new suits. However, they came out WAY better than expected. I like them, a lot.
2 years agoby @ROFLitschristianFlag
So between IM, IM2, and Avengers Stark has created and used 46 suits? this would be 47 since its the Mark XLVII or is this just another fabulous reporting job by MW? Also I thought it was confirmed Iron Patriot was War Machine? If its IP then its BS because we all know who IP was and this movie seems like its going to have too much going on. If this is the last IM then maybe it will work but if not why overshadow the main villain Mandarin??!!
2 years agoby @superman81Flag
anybody who is a marvel fan knows that stark doesn't keep a suit for long, i mean this is not going to be the only suit he wears. im pretty sure he'll wear others,take iron man 2 for example
2 years agoby @Jacob-FredrickFlag
@brady1138 no that is war machine,just painted different
2 years agoby @Jacob-FredrickFlag
I wish captain america's suit looked this good. His suit looks straight dookie if you ask me.
2 years agoby @phatalphdFlag
Well, Stark does go through new suits the same way he goes through women, so...
2 years agoby @bawnian-dexeusFlag
new suits are only warranted for more variety of action figures... case in point batman forever and batman and robin.
still not feeling the color scheme. i understand that they want to redefine it due to it being the extremist armor, and overall if the movie is awesome it wont matter, however i love the traditional red with gold. just a personal taste i guess.
@phatalphd@dfella i also agree that every new film does not need a new suit.
@CristiMarin10 I feel ya, the pics dont get me jazzed up, but they do usually look badass once you see em in motion.
2 years agoby @phatalphdFlag
Looks cool, the suit will grow on everyone.
2 years agoby @supermanvenomFlag


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Categories > Anime/Manga > Gundam SEED > primal innocence
the currency of hope0 Reviews
[#31] Shinn returns Stellar to Neo.
He'll save her/, Shinn thinks, releasing Stellar into the man's arms. Her breathing is shallow and her colour is gone. Stellar murmurs Shinn's name but Shinn barely hears her. /He has to save her. Shinn doesn't have much choice, so he chooses to believe in the man: Stellar will get better, Stellar will smile again. She'll be happy and her life will be full of laughter and songs and bright days by the ocean.
Shinn couldn't afford to believe in anything else.


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posted 6 months ago with 25,076 notes - reblog
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One Direction - Story Of My Life LIVE AT AMAs [HD]
(Source: direct-news)
Louis looking straight at Harry going in for the hug!!
(Source: maybewewillou)
"thanks to all the 6 million fans who brought the album" to bad they didn't vote for it.
(Source: fuckyeahzourry)
(Source: fuckyeahzourry)
(Source: mr-styles)


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Dickie V
If anyone's interested, Dickie V's hosting a LIVE auction, and you can chat with him while he's doing it!
Supporters, naysayers, here's your chance to speak your mind to Dickie V!
This is a charity auction for the V Foundation (cancer research). Here's more info from the Outbid auction site:
"Join Dick Vitale live as he hosts a College Basketball-themed Charity Auction, with all proceeds going to The V Foundation for Cancer Research. Get a chance to ask this Hall Of Famer questions about his career and experiences in the biz! Every winning bidder gets a FREE 'Getting a W in the Game of Life' autographed book by Dick Vitale."
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The mode of transport within Bhutan is by motor vehicles only. There are no domestic airlines & trains. Motor roads are well maintained and connect to all major sightseeing places. The mountainous terrain and winding road restrict the average speed of vehicles to less than 40 km/hour.
Yu-Druk Tours & Travels


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Sean Kilcarr comments on trends affecting the many different strata of the trucking industry.. Check back often for Sean's take on the trucking industry, in his award-winning blog, Trucks at Work.


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Pearly Beach is a village in Overberg District Municipality in the Western Cape Province of South Africa. Not far from Pearly Beach is Dyers Island, a breeding colony for jackass penguins. Not far from Dyers Island is Geyser Island, a breeding ground for seals. As the area around these Islands teems with an abundance of sea life, it has become a notorious feeding ground for the Great White shark which frequents its waters in large numbers. Dyers Island is named after Samson Dyer, an American who came to the Cape in 1806, and who lived on Dyers Island where he collected guano for fertilizer.
The village lazes partly obscured between heather covered dunes which undulate for kilometers above a magnificent shoreline. Its caravan park, shaded by ancient milkwood trees, is completely sheltered. Vast sandy stretches offer good angling sports. In season perlemoen (abalone) and crayfish diving is a popular sport. Swimming in the aquamarine sea or lazing on the dazzing, pearly beach is so enjoyable that visitors return year after year.


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Three out of four claimants who say their religious rights have been infringed have been rejected by Strasbourg. What about them, Mr Cameron?
Topic: Gary McFarlane
Mr Cameron said that if necessary, he will legislate to make it clear that people can wear religious symbols at work. So: when's he going to do it?
Posted on Wednesday, 16 January 2013
Cameron said he would legislate to protect religious rights at work: so why did his lawyers in Strasbourg this week deny the existence of these rights?
Posted on Friday, 7 September 2012
This is one promise Cameron has to be held to
Margaret Forrester was fired by the NHS for giving a booklet on the effects of abortion to a colleague who made no complaint: how deep will this purge go?
Posted on Monday, 4 June 2012
Anti-abortion doctors are threatened with being struck off: now this totalitarian sacking. What's next?
Judges are biased against Christians, says archbishop
Posted on Friday, 9 September 2011
Archbishop Smith says courts are wrongfully penalising Christians by incorrectly interpreting human rights laws


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Categories > Celebrities > Guns n' Roses > You Had Me At Hello
Anger Issues1 Reviews
Axl's angry about something, but what was it about?
Stephanie Seymour. Some model chick that he was in a relationship with. I didn't know why, but I really didn't like her. I never spoke to her but every time she always looked or glanced at me, she would like evilly glare at me or something. I don't know. I hoped she didn't get the wrong idea about me and Axl's relationship because let's face it, I'm not a home wrecker despite the fact I didn't like her to begin with. I just kept glancing at them. I couldn't hear what they were talking about, but they looked like they were in a conversation before I saw Axl face expression swiftly changed to cool calm and collected to pure anger. Stephanie was trying to calm him down it seemed but Axl just shook his head and stormed off into his room backstage. Stephanie looked a little frustrated as well as she walked off. I was just frozen solid as I held my drink. My heart sunk. I was worried about Axl. But I didn't want to go in there and ask him what was wrong because that'll look like I was snooping. Which I kinda was. But still.
"Ch-Christina? Christina?! Ea-earth to Christina?"
I looked back at the guys seeing who was calling my name which was Slash who was sitting over their just laughing completely wasted.
"You alright?" Duff asked me.
"I'm good." I lied.
"You sure? You looked a little out of it a few seconds ago."
"Yeah, I'm great." I said before taking a sip of my drink.
Duff nodded as they boys began to talk and drink, while I sat their quietly. I wasn't great at all. The image of Axl being so pissed off had me worried. I just kept wondering what was the problem.


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eco-schools Subscribe to Feed
My Days On The Bay
It's true: I am a very fortunate person and I have the coolest job. And, I was lucky enough to be asked to attend a Chesapeake Bay Foundation (CBF) three day workshop off of Tangier Island, Virginia with 22 Fairfax […] Read more >
Three NYC Eco-Schools Collaborate on Green Roof Curriculum Guide
Guest post by Amy Sirot Schools interested in green roofs may soon have a valuable new tool: a green roof curriculum guide created by three NYC Eco-Schools. The guide will offer a curriculum that connects green roofs to existing NYC […] Read more >
Weekly News Roundup- April 26, 2013
Want to know what National Wildlife Federation was up to this week? Here is a recap of the week's NWF news: Honoring the River: How Hardrock Mining Impacts Tribal Communities April 25- For more than a century, American Indian tribes […] Read more >
NYC Eco-School PS 57 Gets 2013 Green Ribbon Schools Award
On a gloriously sunny Earth Day, cheers erupted in NYC Eco-School PS 57′s large outdoor garden as the Staten Island elementary school found out it had won a 2013 Green Ribbon Schools award. WNBC-TV was there to capture the excitement. Pre-kindergarteners jumped up […] Read more >
NWF's Cool School Challenge Helps Schools Cut Carbon Emissions
Gust post by Katie Siegel Last autumn, I had the opportunity to introduce NWF's Cool School Challenge (CSC) to schools throughout Whatcom County, Washington as part of a partnership with the Community Energy Challenge (CEC) and the EPA's Climate Showcase Communities […] Read more >


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1 Monarch Beach Resort
Dana Point, CA 92629
Category: Hotels and Resorts
Region: Dana Point
Even though director Baz Luhrman's summer 2013 hi-energy version of Scott Fitzgerald's novel of 1920s decadence is long forgotten and failed to live up to dramatic expectations at the box office, no one can deny that every one and every thing in that cinematic stunt job looked goddamned fabulous. You are therefore requested to ditch the blasé dramatics and don some magnificent, modernist finery with flair, then cattily cavort 'round the St. Regis to the vintage sounds of '80s cover band Flashback Heart Attack…wait. What? Yes, you may be wearing feather boas and pearls and bow-ties, but your band will be wearing read spandex pants and David Lee Roth hair. It's a culture-clashy New Year's Eve time warp—and they'll probably play that, too—so don't bemoan and complain. You like large parties. They're so intimate. At small parties there isn't any privacy.
Tue., Dec. 31, 8 p.m., 2013


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Get beach body ready
Getty Images
Summer is fast approaching, and for many of us that means a well-earned holiday. However, what should be an opportunity for rest and relaxation can all too often turn into a case of stress and anxiety as we all make a desperate last-minute attempt to get the beach body of our dreams.
There's no need to panic though. While it's true that the best way to feel healthy and confident is a long-term healthy eating and exercise regime, it is entirely possible to make changes in the short-term that will see substantial results. With this in mind we caught up with James Holding, personal trainer and founder of Brother Gym, to get his expert exercise and nutrition tips on how to get beach body beautiful in time for summer 2012.
A healthy balanced diet is vital to long-term health and well-being, but there are also adjustments you can make in the short-term to see more immediate results. Most importantly, Holding reminded us that it's vital to take a balanced approach to your diet, and not become obsessed with strict regimes or unachievable goals: "If you have a bad day, don't feel too guilty. This is a long term lifestyle change that can't be ruined in one day as long as you pick yourself up and keep going."
Here are Holding's top tips on easy nutrition changes you can make in the run-up to your holiday.
1. Increase your protein intake: Protein leaves you feeling fuller for longer and boosts your metabolism. Every meal should be based around vegetables and lean proteins such as oily fish, seafood and chicken.
2. Reduce your salt content: Salt causes bloating, water retention and cellulite, so cutting out extra salt - by cutting out salty foods such as crisps, pastries and ready meals - can make a huge difference to helping you feel your confident best on the beach.
3. Keep hydrated: Feeling hungry can actually be a sign of dehydration. If you are having hunger pangs soon after your last meal, try drinking half a litre of water before reaching for a snack.
Exercise is always an important component in leading a healthy lifestyle, and no matter what your fitness level, it's never too late to start keeping fit. We all have specific 'trouble spots' we think are in need of special attention, but Holding tells us that the only way to see real results is by concentrating on your whole body. "Forget about the notion of "spot-reduction" - it's a myth. No matter what small part of your body you want to change, taking a whole body approach will always work best."
Here are Holding's top exercise tips for getting in shape in a snap.
1. Interval training: Performing short, intense bouts of cardio will help lift your metabolism. 20-30 minutes of interval training (e.g. running hard for two minutes, followed by walking for two minutes, for a total of 20 - 30 minutes) three times a week is the ideal.
2. Perform large compound exercises: Exercises such as squats, deadlifts, lunges, bench presses and any Olympic lifts all engage multiple big muscle groups, so will burn maximum calories.
3. Add-on arms: Perform arm exercises along with larger compound movements (e.g. bicep curls with squats), as this will burn more calories than simply arm exercises alone.
These exercise tips are aimed at maximising your workouts, so you burn the highest number of calories possible in the shortest amount of time. The amount of exercise you will need to do to see improvements in time for the summer will ultimately depend on your current weight and fitness levels, however. Every person is different, which makes setting exact weight loss guidelines impossible, but there are some general guidelines which can help you locate the changes you'll need to make:
Low to moderate fitness: According to Department of Health guidelines we should all be aiming to do 150 minutes of moderate- intensity aerobic activity as week, or alternatively 75 minutes of vigorous intensity aerobic activity (or a combination of the two). So if you're currently doing little to no exercise, reaching this target, combined with an improved diet will result in noticeable improvements.
Moderate to high fitness: If you're already doing this minimum level of exercise, then you will of course need to work harder to see physical changes. According to the British Nutrition Foundation, you'll need to increase your physical activity levels to 45-60 minutes of moderate intensity activity every day to affect weight loss.
Turning it into a habit
Deciding to get fit for summer can be a positive step to helping you feel your confident best, especially if it leads to a healthier lifestyle in the future. "It's never a bad time to start creating a healthy lifestyle," says Holding. "Getting that beach body is a great motivation, and the perfect opportunity to turn your new healthy regime into a habit."
Starting a new regime may be tough, but maintaining it can be even harder. Here are some tips that could help you stay motivated in the long-term.
1. Set an ultimate goal: Short term goals, such as getting a beach body, are all well and good, but setting an ultimate goal will help to keep you focused and motivated in the long term.
2. Get a weight-loss buddy: It's far easier to stay motivated if you're working as part of a team, so finding a weight-loss buddy - a friend with similar goals who will help you stay focused and on-track - can make all the difference between failure and success.
3. Enjoy it: You are more likely to stick to your new healthy regime if you enjoy it. Try different types of exercise until you find one you really like - whether that's swimming, netball or working out in the gym. And get creative in the kitchen - healthy eating doesn't mean dull tasteless food.
If you're interested in making a long-term change for the better, then a free My Special K plan - featuring your own personalised healthy eating plan and fitness advice tailored to you - is a great tool to help you achieve that goal. Sign up today and get started on your way to a beach body and lifelong body confidence.