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Trayvon Martin
Lawyers reveal diverging strategies in George Zimmerman trial
When George Zimmerman spotted Trayvon Benjamin Martin on a rainy February night as the Miami Gardens teen returned from a convenience store with a can of Arizona fruit punch and a bag of Skittles, Zimmerman saw a troublemaker, a "f---ing punk" up to no good, prosecutors said Monday.
So Zimmerman, a neighborhood watch volunteer already alarmed by a recent rash of burglaries in his gated community, pursued Trayvon with a 9 mm semiautomatic pistol at the ready, fatally shooting the Miami Gardens teen. In a fast-moving opening statement, assistant state attorney John Guy described the volunteer as a vigilante on a mission to rid his block of "a--holes" like Trayvon.
The defense countered that Zimmerman was forced into a confrontation he didn't want. As a concerned citizen trying to protect his neighborhood, Zimmerman only shot to save his own life after he was viciously attacked, his attorney, Don West, told jurors.
The sharply different pictures of what happened on February 26, 2012, in a townhouse complex in this Central Florida city emerged during opening arguments in a case that has grabbed headlines for more than a year and focused renewed attention on the country's enduring struggle with race. Zimmerman's delayed arrest sparked civil unrest including marches and protests across the country and in Sanford.
But inside the fifth-floor courtroom where every seat was taken Monday, Zimmerman's second-degree murder trial is likely to explore particular moments from the night Trayvon was killed, such as the minutes that Zimmerman followed him, the screams on 911 recordings and the extent of Zimmerman's injuries from his scuffle with the teen.
On Monday, attorneys from both sides addressed those issues in their opening remarks to jurors but asked them to draw contrasting conclusions.
From the prosecution's perspective: Zimmerman, now 29, didn't shoot Trayvon, 17, out of self-defense. Nor did he fire the single, lethal shot into Trayvon's chest because he had to.
"He shot Trayvon for the worst of all reasons: because he wanted to," Guy said in a courtroom packed with reporters, Trayvon's visibly upset parents and members of the public.
When it was the defense lawyer's turn, West spoke to jurors for more than three hours about the shooting, zeroing in on one point: Trayvon was not unarmed.
"He armed himself with the concrete sidewalk," West said, adding that Trayvon had badly injured Zimmerman in the altercation. "That is a deadly weapon."
The state opened its case with a jolt of profanity uttered by Zimmerman himself the night of Trayvon's killing. "F---ing punks," Guy repeated to jurors three times in five minutes. "These a--holes, they always get away." Zimmerman said those words while on a non-emergency call with police, reporting Trayvon as a suspicious person; prosecutors say his phrasing showed the malice and depraved indifference necessary for a second-degree murder conviction.
Guy also tried to portray Zimmerman as someone who wanted to be a police officer, took classes on self-defense law and carried two flashlights and a loaded gun when he stepped out of his car that night. He asked jurors to listen closely to the background screams on a 911 call made by a neighbor during the fight between Zimmerman and Trayvon.
"Listen to when the screaming stops," he said, noting that the yelling ends with the sound of a gunshot.
He said Zimmerman "profiled [Trayvon] as someone who was about to commit a crime in his neighborhood."
"And he acted on it," Guy said. "That's why we're here.''
West presented a vastly different version, detailing the minute-by-minute events that led to the shooting, asking jurors to look at diagrams of the townhouse complex and crime scene and to listen to the chilling 911 call from another perspective.
His opening got off to a rocky start when he told jurors a knock-knock joke that bombed — about the difficulty of jury selection. The state objected to his opening statement nine times in three hours and the judge ruled in the state's favor each time.
After the lunch break, West noted that the prosecution had started its case with fiery speech — all emotion, no proof.
"My focus is on the detail [even] if I have to sacrifice passion,'' West said, adding that his own speech may be perceived as "boring" and "somewhat technical."
West said his client felt threatened. "Little did [he] know at the time, in less than 10 minutes of first seeing Trayvon Martin, he would be sucker-punched in the face, have his head pounded on concrete and wind up shooting Trayvon Martin, tragically killing him," he said, later adding, "When you get your bell rung, stuff happens."
Jurors heard the four-minute phone call – twice during the opening and again during witness testimony – in which Zimmerman first reports seeing Trayvon in the complex. Zimmerman describes Trayvon as, "real suspicious," possibly on drugs, and says "he is up to no good."
Later, as the 911 tape with the screams and gunshot played, Trayvon's mother quickly left the courtroom. Jurors looked uncomfortable and some of those watching from the public gallery cried.
West said he plans to bring in an eyewitness to testify that he saw a person wearing the kind of clothing Trayvon wore that night "mounted" on top of Zimmerman, "beating him senseless." He also said he will present testimony from a young woman in Miami who was on the phone with Trayvon as the teen walked back from the convenience store. The friend, West said, heard Trayvon confront Zimmerman about why he was being followed.
By Monday's end, four witnesses had testified, including the 911 operator who took the initial phone call from Zimmerman.
During a news conference before court began, lawyer Ben Crump, representing Trayvon's family, called the trial a simple case.
"There are two important facts in this case. No. 1, George Zimmerman was a grown man with a gun.
"No. 2, Trayvon Martin was a minor who has no blood on hands — literally, no blood on his hands. There was none of George Zimmerman's DNA on Trayvon Martin's hands or under his fingernails. We believe the evidence is overwhelming to hold George Zimmerman accountable for killing Trayvon Martin."
Trayvon's parents, who have attended jury selection for the last two weeks, also talked to reporters.
"I am here as Trayvon's mother," Fulton said. "As I have been every day, I will be attending this court to try to get justice for my son. I ask that you pray for me and my family because I don't want any other mother to have to experience what I am going through now."
Tracy Martin added that the family will "hold onto (Trayvon's) smile which strengthens us."


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Recent Posts
Winter Grilled Swordfish and Fresh Veggies
Winter Grilled Swordfish and Fresh Veggies with Squash and Carrots
Whether you are grilling indoors or outdoors, enjoying swordfish and fresh cut veggies are quick, easy, and nutritious!
Recipe for Two
Swordfish 10 ounces
Zucchini – 1 medium – slice, julienne or cut into chunks
Yellow Squash – 1 medium – slice julienne or cut into chunks
Carrots – 2 – julienne
Olive Oil – 1.5 Tablespoons or place into a spray bottle and spray to flavor
Fresh Lemon to flavor
Pepper and Fresh herbs to flavor – marjoram, basil, or rosemary can be used
Heat grill
Cut all vegetables, and season with pepper and herbs
Season swordfish with pepper, lemon, and herbs to flavor
Use olive oil on grill and lightly spray on vegetables for non-stick and flavor
Grill swordfish and vegetables for around 10 minutes, every grill is different, therefore watch the food carefully.
The recipe makes 2 servings. Nutrition Data Per Serving.
Calories: 410, Carbohydrate: 17g, Protein: 36g, Fat 23g, Sodium 340mg, Potassium 1105mg
Recipe by Kathy LaBella
Winter Vegetable Soup
4 Servings
2 – Garlic Cloves, chopped
1 – Onion, white, chopped
6 Cups – Water
2 tsp – Olive Oil
½ tsp – Pepper, fresh, ground
2 – Carrots, sliced
1 – Zucchini, medium, diced medium
1.5 Cups – Broccoli florets, fresh, chopped
1 – Tomato, large, chopped
1.75 Cup – Kidney beans, dark red, canned (or 1 can, rinsed and drained)
1 Cup – Spinach, baby, loosely chopped
1 Tbls – Parsley, fresh, chopped
Chop garlic and onion. Chop and cut all vegetables.
Place garlic and onion into a large pot with olive oil to sauté for around 3-5 minutes. Add water (5-6 cups, more after if needed) and all vegetables except for beans, spinach and parsley. Add pepper and bring to a broil, then simmer for 25-30 minutes. Drain and rinse canned beans. Add parsley, beans, and spinach, cook for another 5 minutes.
Nutrition Facts Per Serving
Calories 190, Carbohydrate 30g, Fiber 10g, Protein 10g, Fat 3.5g,
Excellent source of vitamins A and C. Good source of Calcium and Iron
Kathy LaBella, RDN, CDN, CSSD, wwww.PeakPerformanceRD.com
Healthy Winter Habits To Transform Your Life
Jennifer Scott, guest blogger
Many people make New Year's resolutions, aiming to make their lives better and improve their well-being over the next year. Sadly, most people give up on those goals within the first few weeks of the year. There's no reason to wait until January 1st to start working towards your goals. In fact, winter provides ample opportunities to stick to your typical healthy routines while also developing new, healthy habits that will have you entering the New Year a healthier you.
Meditation is a growing trend among people from all walks of life, from busy professionals to self-development gurus, and everyday people like us. When you examine the benefits of a few minutes of meditation each day, it's easy to see why. Just 15 to 30 minutes of meditation each day can change the way you approach life, give you more balance, and actually cultivate the development of new, positive connections and neural pathways in the brain while breaking down existing and less-beneficial connections.
Commit to a daily meditation practice, and you'll develop greater empathy, be better able to manage your emotional response to situations outside your control, have less anxiety, and overall become more centered and less easily influenced by other people and events.
Personal Development
Meditation is sometimes viewed as a subset of personal development. While meditation alone can be helpful, there are other aspects of personal development that are equally beneficial for furthering your goals. If winter for you means more downtime, more time spent curled up in a blanket to stay warm, more time spent in idle traffic during snowstorms, or less opportunity to enjoy your favorite outdoor summer pastimes, then there's no better time to kick your personal development efforts up a notch.
Listen to a podcast in the car or on the train on your way to and from work each day. Choose a few personal development books to enjoy in front of the fireplace in addition to your favorite fiction novels this winter. Sign up to take an online course to further your career or explore something new.
Healthy Eating
Those comfy, bulky sweaters many people wear in the cooler months certainly help to keep you warm, but they also help to hide an extra inch or two around the waistline. If you're normally a healthy eater, don't sacrifice your usual habits just because it's winter.
Think ahead to the goals you've set for the spring or summer. Planning on taking a cruise this spring? Heading to Jamaica in early summer? Keep these goals in mind through the winter, but don't deny yourself the occasional indulgence.
If your diet hasn't been quite up to par, use your downtime this winter to make some positive changes, develop some clean eating habits, and experiment with cooking some healthy alternatives to your usual not-so-healthy fare.
There's truly no better time than to spend some time or resources giving back to your community or to a worthy cause than over the holiday season. When you're taking time to think about the many things you're thankful for, think about ways to help out those less fortunate.
From donating and wrapping gifts for children in need to raising funds, assembling care packages for military personnel serving overseas over the holidays, helping to prepare holiday meals for the homeless, donating ready-to-cook meals to families in need, and much more, there's no shortage of possible ways you can contribute to the greater good this winter. Plus, you'll get to experience the good vibes and positive energy that come from performing selfless acts.
Winter makes it easy to skimp on your workouts. Shorter days mean less sunlight, thus less Vitamin D, and subsequently less energy (for many people). Plus, snow storms can put a bit of a damper on your plans to hit the gym.
You only need a few items to equip a home gym of your own and eliminate excuses that get in the way of reaching your goals. Buy a few dumbbells or kettlebells, resistance bands, a yoga mat, and perhaps a balance trainer and pull-up bar, and you have everything you need for a total body workout in the comfort of your home. There are even workouts that rely entirely on body-weight resistance, no equipment needed.
If you've been thinking of making some changes in your life, your season of renewal can begin today. There's no need to wait for the New Year or for spring to start making a difference in your own life and in the lives of others. Start developing healthy habits that you'll stick with all year long.
Image via Pixabay by langll
Jennifer Scott is an advocate of mental and overall health who has used her experience to inspire others that they too can maintain a healthy body and mind. More about Jennifer and her blog can be seen at Spirit Finder http://spiritfinder.org
Summertime Tomato Bruschetta
As we near the end of summer, I'm still serving up my favorite summertime tomato bruschetta known to many of my friends for over twenty years. Simple, delicious, nutritious, and attractive with plenty of tomatoes, garlic, red onion, and fresh basil.
While many love the flavor and color, I like the fact one serving adds up to more than 10 percent of vitamin A, and 25 percent of vitamin C for the day. Vitamin A is essential for our vision, skin, bone formation, and immune function. Vitamin C is an antioxidant to protect body cells from damage, it is also involved with our collagen formation, nervous system, and it helps to enhance iron absorption into our bloodstream. In addition, this recipe contains eight percent of our iron needs, and the allyl sulfur compounds from the garlic and onion may help to protect against stomach and colon cancer, and cardiovascular disease. Tomatoes are also rich in potassium, and lycopene. Potassium is necessary for muscle contraction, and helps to reduce blood pressure. Lycopene, a carotenoid, is a phytochemical (natural plant chemical) that is known to help reduce the risk of prostate cancer. Lycopene is better absorbed when tomatoes are cooked, and this recipe can either be made with raw or cooked tomatoes depending on how you like your bruschetta to be served up. Either way, it's always a perfect dish to have at your summer gathering, or to bring to your next party.
Tomato Bruschetta Recipe Number of Servings: 10
6 Plum tomatoes, cut small
4 Medium vine ripe tomatoes or garden fresh, cut small
½ Cup red onion, chopped
2 Garlic cloves
½ Cup fresh basil, chopped
2 Ounces balsamic vinegar
1-1/2 Tsp olive oil
¼ Tsp fresh ground black garlic pepper (or regular pepper)
15 Slices of 100% whole grain bread or homemade grain bread
Chop tomatoes. Finely chop onion, garlic, and basil. Mix all ingredients together in a bowl. Mix in balsamic vinegar, olive oil, and pepper – add more for flavor.
Toast bread on one side under broiler, then cut the bread in half. Serve cold bruschetta on top. Serve on a platter or individual plates.
- Spray bread with a light coating of olive oil, rub with garlic, and broil tomato mixture with mozzarella cheese on top. Note this adds calories to the stated amount below.
- Use tortilla chips in place of bread, and use bruschetta topping as a dip in place of salsa.
Calories: 150-170 depending on the size of bread. Average Carbs: 28g, Protein 7g, Fat 4g, Fiber 7g
Vitamin A 10%, Vitamin C 25%, Iron 8% based on percent of daily values for a 2,000 calorie diet.
Kathy LaBella, RDN, CDN, CSSD, ACE-CMES/CPT
Improving Your Performance With Beetroot Juice
Beetroot juice is no fad, and I've been drinking it myself for couple of years on and off while reading the research studies that prompted me to start recommending it to many of my clients. Why beetroot juice? In addition to being a good source of vitamin A, C, iron, fiber and carotenoids; carotenoids
can be converted into vitamin A, they are an antioxidant with many health benefits, and carotenoids provide the pigment of the plant, but the main reason why I recommend beetroot juice is for the nitrates. Nitrates naturally occur in vegetables, and are abundant in beets, spinach and other leafy greens. There are two reasons why I recommend nitrates, and especially those found in beetroot juice; one is the increased amount of nitrates found in beetroot juice lowers blood triglycerides and blood pressure, and two it increases athletic performance and energy because it helps with the blood flow by opening up the arteries, and it may improve the blood flow to working muscles. Beetroot juice is also really easy to consume without any preparation.
The scientific name for beets is Beta vulgaris, and to date there are several studies on the benefits of beets, beetroot juice, and nitrates.
Considering beetroot juice is positively documented to help with athletic performance, and I too have noticed the benefits in my beach runs, I do recommend it to active performers, and it may be most beneficial to musicians and vocalists who are frequently on stage or touring. This is because nitrates are converted to nitrites and later nitric oxide in our body that helps to regulate blood flow, and in turn help maximum oxygen uptake or consumption known as VO2 max for short; V meaning volume, O2 for oxygen and max for maximum. So what is this and why is it important? VO2 max is how much oxygen can be consumed when we are running at our maximum rate or speed usually measured as aerobic capacity on a treadmill. We can increase our VO2 max with aerobic training, and with nitrates such as those abundant in beetroot juice. As for the importance while performing, active musicians can often use a bit more oxygen intake, a little more stamina. I often think of a drummer who gets fatigued, hitting the wall like a runner (for more information on drummer's fatigue please read my blog http://www.peakperformancerd.com/preventing-drummers-fatigue-with-nutrition/) or vocalists and opera singers who have to put out a lot of energy in every performance, often several times per week. A higher VO2 max improving your respiratory system increases your vocal or playing abilities on stage means less fatigue and higher output in your performance. This also comes in handy when you have to perform at higher altitudes over 1,500 meters that is just under a mile above sea level or equivalent to a mountain around 5,000 feet high.
As for studies with musicians, I don't know of any to date, all of the information here is based on my findings and expertise as a sports dietitian who works with musicians to improve health and performance through diet, fitness, and nutrition. And if by chance you don't find much of a physical difference with beetroot juice, know that your arteritis and heart will know a difference, not only from the nitrates, but from the many other heart healthy antioxidants including quercetin and resveratrol.
As for taste, well, you may not exactly like it unless you really like beets, and I do like beets, but not necessarily straight beetroot juice. I recommend chilling it, and you may want to try diluting it, or camouflaging it by mixing it into a smoothie. As for the amount, some studies used high volumes up to 500mL equivalent to 16.7 ounces, that's a lot of beetroot juice! I usually recommend 4 ounces prior to performance, and if you really want to increase your VO2 max aim for at least 4 ounces per day. An actual serving size is 8 ounces (240mL) for 110 calories, 3g protein, and 24g carbohydrate. Along with the beetroot juice, consider regular aerobic activity such as running or cycling, and push yourself to the limit by singing while exercising, all will continue to improve your VO2 max and performance!
Stay tuned to Kathy LaBella for news and programs about nutrition and health for musicians. And as always, individual counseling sessions are available and covered by many insurance plans, please visit http://www.peakperformancerd.com where you can also connect onto social media.
Appetizer Night – Fun With Food For Wellbeing!
Clients' who work with me know there is not one food or one day of eating that can make it or break it. That is, if you are eating well most days of the week, and you are consistent with a healthy lifestyle five to six days a week, then there is no reason why you can't have fun with food and enjoy a little extra pleasure; it's the same as you do with taking a break from your exercise routine. Breaks are important from the mundane, especially if you are focusing on losing weight because you also have to realistic. Allowing yourself a bit of pleasure food is important to prevent you from "dieting" or becoming too strict where you eventually crash, give up, and then overindulge. Eating well and living life is not about becoming a fanatic who is too focused on trying to be perfect with everything you put into your mouth, or exercise to a point where you forget how to enjoy some of the simple pleasures of life that is essential for overall wellbeing.
One of my favorite things to do almost weekly is to have an appetizer night, wwhether I'm out with friends in a restaurant, or dining at home alone. Appetizer night is way of having some of your favorite foods along with incorporating higher nutrient rich foods that include fruits,vegetables, and protein for the benefits of vitamins, minerals, and phytochemicals. Small plates or tapas are often less time consuming to make, yet more enjoyable to eat. If you work weekdays, opt for a Friday or Saturday evening for an appetizer night to help you wind down from the week while granting yourself the time to taste your food.
Some simple quick fixes can include a salad with shrimp cocktail, oysters, fruit, cheese and crackers, or a slice of bakery multi-grain bread dipped in olive oil and balsamic vinegar. Purchasing some pre roasted meats or fish can help as well with less cooking, or explore by making homemade mini pizza's with fresh grated cheese and sliced veggies. Whatever it is you choose for appetizers, have fun with food for wellbeing by making the moment memorable and relaxing to rejuvenate.
Musician Dangers And Prevention Of Gastroesophageal Reflux
Gastroesophageal reflux disease known as GERD is both uncomfortable and dangerous for anyone,
and especially for those who use their voice as a profession, or for musicians who play wind instruments. This is because with GERD the gastric contents of the stomach reflux back into the esophagus by way of the lower esophageal sphincter known as the LES. Under normal circumstances the LES has high pressure that prevents the backflow of stomach acid, mainly hydrochloric acid back into the esophagus, but with GERD the LES has low pressure, it's weak and remains open allowing backflow of stomach acid that can lead to inflammation of the esophagus known as esophagitis. Erosion and ulcerations can occur, and at times strictures of the esophagus narrow the opening, and there is a higher risk for esophageal cancer. When people have GERD they often complain of heartburn after eating or after laying down too soon. For musicians, it is not only the discomfort, but the physical attributes leading to decreased vocals and performances because this can also damage the larynx. In addition to GERD there is laryngopharyngeal reflux, this is acid reflux into the larynx that can cause laryngitis, or a sore throat, or mucous, and in some cases reflux in general can make swallowing difficult.
There are several causes of GERD, one being a hiatal hernia; other common causes are excessive alcohol and smoking that irritate or exacerbate the condition of GERD by lowering the pressure of the LES. Additional irritants include increased amounts of coffee and tea due to the acidity, high fat foods, calcium, chocolate, spearmint, peppermint, citrus foods, and nicotine in general. Years ago I would often have people avoid many spices including pepper, cloves, and chili, today I often recommend spices as tolerated, but depending on the individual, the major offenders through my years of experience is excessive alcohol, coffee, smoking, and chocolate, and to a lesser degree spearmint and peppermint.
Nutrition prevention for GERD include foods that increase the pressure to keep the sphincter closed and the esophagus comfortable include higher protein content from lean sources other then fatty meats, or dairy due to the calcium content. Lean protein can include fish, skinless turkey or chicken, a lean roast beef, or vegetable protein. Consuming smaller frequent meals, decreasing weight as necessary if overweight, and waiting a couple of hours after eating before laying down, or propping yourself up with a pillow to prevent contents coming back up from the stomach. Consume plenty of fluids, preferably water, and avoid tight clothing. There are antacids, however I am not a personal fan of antacids because they decrease necessary hydrochloric acid needed to absorb B12, therefore I prefer to correct the problem rather than cover it up. In some instances, your physician may prescribe a proton pump inhibitor such as Prilosec or Nexium that unfortunately may have some long term side effects, therefore it is up to each individual to discuss this with his or her physician, and weigh out the options, or start with medication to ease the pain to stop the reflux pre-performances, and then work on diet to omit or decrease the medication as able.
For more information on healthy ways to include calcium, preserve bone health, or consume your favorite foods with GERD – stay tuned to Peak Performance RD as new programs about nutrition and health for musicians will be available soon! And as always, individual counseling sessions are available and covered by many insurance plans, please visit http://www.peakperformancerd.com Nutrition for Musicians.
March Is National Nutrition Month® Savor The Flavor Of Eating Right
"Savor the Flavor of Eating Right" is this year's theme for National Nutrition Month® that is focusing on cooking at home, following your traditions, and expanding your tastes by trying new adventures with food.
Eating right and eating healthy can be made simple with a little planning, especially now that spring is here and local fruit and vegetables stands are opening up all over. Eating right can actually save time and money with simple quick meals made at home or packed daily for your lunch and snacks.
Fruits and Vegetables – I encourage many fruits and vegetables for their abundance of nutrients, fiber, and antioxidants, as well as the ability to be a quick fix we can grab on the run from bananas and apples, to berries and grapes, to carrots, celery and peppers to take on your way out the door. Whether you opt for weekly shopping or daily stops along small markets, adventure out to try something new by adding a variety to prevent boredom. While at home, bring on the flavor and add a little cinnamon or nutmeg to your cut up fruit. And be sure to enhance your vegetable dishes with sautéed or grilled garlic, onion and herbs!
Nuts and Grains – Incorporating nuts and seeds are easy to pack along in a small container, or spreading peanut butter on whole grain bread for the road is simple while providing protein, and fueling your body with carbohydrates and healthy fats for the energy to get you through a few hours. In the evening making long grain rice only takes 30 minutes while you prep the rest of your meal or cut vegetables. If you have no time for rice, try thinly slicing a sweet potato for indoor grilling combined with your other vegetables and sprinkled with pine nuts; it only takes about 10 minutes to grill up a healthy meal. Another simple quick fix is adding nuts and seeds to a salad mixed with fresh herbs for dinner, combining taste, color and nutrients.
Protein – There are many choices today for protein that you can add into your day from Greek yogurt or soy yogurt to protein packed smoothies for a quick nutritious breakfast or a snack while at work that will keep you full without all the calories. Pack lunch the night before by adding lean fish, poultry, or beans in with a salad for lunch consisting of dark greens such as spinach with cut up broccoli, tomatoes, peppers, cucumbers, and a few olives topped off with a touch of olive oil and balsamic vinegar, or pack leftovers from your dinner to take to work or school the next day to ensure you're eating well. Top off your meats and seafood with rosemary, oregano, pepper, fresh squeezed lemon or orange for flavor.
Savoring the Flavor – Take the time to enjoy your meal! It does not take any more time to put your food onto a nice plate, add a little flavor with your favorite spices and herbs, and pour yourself a cold water in a nice glass with a lemon wedge, or add fresh chocolate mint leaves to green tea. Use a cloth napkin, light a candle, relax and enjoy your meal. It doesn't have to take long, only long enough to enjoy and savor the flavor.
Nutrition For Musicians: Protein
Today I'm discussing one very important nutrient for musicians: protein. Join me as I share some helpful tips on how to include protein in your diet. For more information about nutrition for musicians, be sure to check out the other videos in this four-part series and visit my website at www.peakperformancerd.com! Videographer Kate Eberle
Building Confidence 101: Successful People Are Built From Within
I recently read a headline ad about building confidence. At first I thought, oh how nice, a therapist must be giving a talk to people on how to build their confidence. Then I read on, no it wasn't this at all. It was an ad for face lifts and cosmetic surgery for the body. I sighed, and thought to myself if you want to build confidence it has to start with inner peace.
Wrinkles or a few extra pounds are not necessarily high on the priority list of genuinely confident or successful people. If confident people were that fixated on changing their outer appearance they wouldn't be as successful, focused, or as happy as they are today. Cosmetic surgery is not a solution to true inner confidence because the outer results often do not last.
My advice has always been if you want to change your looks start with treating your body well. As I'm known for saying if you want a bigger chest do some bench presses or push ups. Want a firmer butt? Try some squats or go for a walk. As for the face; hydration and a good moisturizer, sun screen, or an anti-wrinkle cream work well along with a healthy diet.
In a recent conversation with a male friend he said to me "I'm glad I'm not a woman so I don't have to wear make-up". My response back was "I don't need make-up, I just like it". He laughed, but he also knew where I was coming from having seen me comfortably walking around without make-up. There's a difference, there's nothing wrong in dressing up and having fun, but to permanently change your body or face thinking it would build confidence is not the real solution.
Real confidence is within, and if you want to build your confidence while reducing your waist size, and enhancing your appearance, start with proper nourishment for your brain and body. For a long term sustainable solution, begin with a registered dietitian nutritionist (RDN) versus cosmetic surgery. Not only is it more cost affective and non-invasive, it's feeding your body, and building your mind that boosts your inner feeling of well being, and confidence.
A registered dietitian nutritionist can't take the place of a therapist; we do however council and often work in conjunction with a therapist for a client to receive better treatment for the mind, body, and self love. RDN counseling helps to change how you feel inside and out because improved nourishment fuels the mind, increases your energy that leads to a greater fitness level, decreases stress and disease risk and in turn leaves you truly feeling more confident on the outside, and most importantly peaceful and strong from within, and that's a genuine and sustainable change that will last forever.

subset: commoncrawl


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What is seasonal food?
If you grow your own vegetables the packet will tell you when you can expect to harvest the crop and this is when it is in season. If you see vegetables for sale outside of this time then they are not in season and may well have been imported or grown under heat in a greenhouse.
Why eat seasonal food?
Food that is in season has many advantages over imported food or that grown under cover:
- It will have the best and freshest taste.
- It will have a higher nutritional value.
- It is good for the environment as it will have low food low miles and less energy will have been used than glass-grown plants to produce it.
- As a result it will be cheaper.
- Finally, as a consumer, you will get seasonal variety and the excitement of the first taste of a just in-season food is hard to beat. A strawberry in winter may look appetising but it has minimal taste compared to a summer one.
What is is Season in July?(Please note I have based this list on UK and Northern France)
- Peas and mangetout
- Aubergines
- Spring onions
- Radishes
- Beetroot
- Summer cabbage
- Potatoes - new and maincrop
- Broccoli
- Salad leaves and lettuces
- Carrots
- Tomatoes
- Runner beans
- Chard
- Spinach
- Courgettes
- Pak choi
- Fresh herbs are all in season now - if you grow your own you can dry them for later use. Keep picking them to stop them going to flower too.
- Cherries
- Gooseberries
- Strawberries
- Blueberries
- Raspberries
- Hybrid berries such as jostaberries, loganberries and tayberries
- Currants - red, white and black
- Wild garlic (in northern regions of UK)
- Samphire
- Watercress
- Nettles
- Gorse flowers
- Sea beet
- Wild thyme
- Wild strawberries
- Pennywort
- Greater and Ribwort plantain
There is so much you can cook with July seasonal foods and here are 2 of my favourites - one healthy and one maybe not so good for the waistline. I give you Grated Beetroot Salad and Summer Fruit Pavlova.
|Grated beetroot salad
Do you have any favourite recipes using these July ingredients?


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Posted by on March 14, 2012 in Blog
Today the Arab American Institute released opinion polls sampling from eleven Arab countries for the past ten years, in the most detailed examination of Arab public opinion ever compiled. Organized to serve as a comprehensive look at evolving attitudes on a range of regional and international issues, the special web-based section features data from 2002 to 2012, and includes questions on Arab attitudes toward America, President Obama, the peace process, and the Iraq war, among others. The page also includes the latest Zogby polls referenced by AAI President James Zogby in his latest book on Arab opinion, Arab Voices, and demonstrates the underlying grievances that have shaped the current environment of mass popular unrest.
Tomorrow also marks the one year anniversary of the start of the Syrian uprising. As pressure mounts on the Syrian regime, it is important to note that Arab opinion of the Bashar al-Assad regime has turned decidedly against him, demonstrating his increased isolation among Arabs and the near unanimous consent that al-Assad can no longer govern in Syria. The polling AAI conducted in 2011 stands in sharp contrast to previous AAI data collected in 2007 when the Institute polled on support for Arab leaders in eleven Arab countries, and al-Assad received more favorable ratings than any other Arab leader.
AAI President James Zogby stated, "Working with my brother John Zogby, we have been able to do over the last decade what has never been done before – examine in depth Arab opinion on a broad range of issues, and making this material available to a wide audience."
We encourage you to view the Arab opinion polls on Syria and Bashar al-Assad as well as the wealth of data we have made available from other countries and on other issues.
Arab Attitudes Toward Syria (2011)
Arab Views of Leadership, Identity, Institutions and Issues of Concern (2007)
To view the comprehensive list of Arab American Institute polls, click here.


text: Hi guys, I've had my P85D for almost two months now, and over 4,000 miles later I'm collecting more and more data to understand how the beast works :biggrin: Today, I present you SuperCharging data that I collected over the weekend. A few points to note before diving into it: 1. This is data from the Roseville, CA supercharger where there are 7 stalls 2. I used the 4A stall (there is no 4B, unlike the other three A/B pairs) which probably means it has its own unshared cabinet 3. Ambient temperature was 15ºC, or 59ºF 4. I started charging with 46 rated miles left (about 18% SoC) 5. The goal was to reach 100% SoC since I was driving far with no charging options 6. Data was collected through VisibleTesla With that out of the way, here is the Voltage/Current/Range/SoC/Rate of Charge graph! At the beginning of the charge, I got about 115.4 kW of power (363V x 318A): A little while later I hit the peak charging "speed" of 361 miles per hour of charge! Although power was a lower 112.5 kW: So here are some interesting findings: A. Battery current peaked very early (around 320A) then tapered off in an inverse log fashion B. Voltage started around 370V and kept going up steadily to just over 400 V, where it stayed constant from 90-100% SoC C. Rate of charge peaked early, after about 7 minutes, then tapered off steadily in a linear fashion D. State of Charge (and hence Range) increased rapidly until about 50%, slowed a little until 80%, then slowed a lot after 90% E. SOC and range stayed at the same level for the last ~10 minutes of charge F. The P85D is rated at 253 miles of range, but I was able to get 254 G. The charging "speed" was lower (354 mph) at 115.4 kW than it was (361 mph) at 112.5 kW, so I'm not sure how that's calculated H. Tesla advertises a charging speed of 170 miles per half-hour of charge, which means 340 mph - not sure if that's peak or average Enjoy! -Marc


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Miami-Dade County
South Florida shoppers: Mall terror threats won't change our routine
Despite vague but disturbing warnings of terrorists targeting a U.S. mega-mall, shoppers aren't staying away and security says it's business as usual.
The chief of U.S. Homeland Security warned shoppers to be aware of the threats. And police in South Florida say anyone entering a mall should just keep their eyes open — as usual.
"If you see something, say something," said Maj. Jorge Fernandez of the Sweetwater Police Department, which patrols the Dolphin Mall at 11401 NW 12th Street.
A threatening video was released over the weekend by al-Shabab, a southern Somalia-based group that carried out the 2013 attacks on a Kenyan mall that killed more than 60 people. It said militants should attack American, Canadian and British shopping centers and referenced the Mall of America near Minneapolis.
In response, Homeland Security Secretary Jeh Johnson said shoppers should be "particularly careful."
But on Monday, the Department of Homeland Security denied that there was any credible threat against the Mall of America or other shopping centers, according to Reuters.
Fernandez said all officers posted at Dolphin Mall are briefed on a daily basis on updates from Homeland Security. He said the mall will continue its usual security practices and urged anyone who spots something or someone suspicious to contact a cop.
The International Council of Shopping Centers, of which Sawgrass Mills in Sunrise is a member, released a statement saying the safety of consumers and employees is the industry's top priority.
"When it comes to protecting and securing a shopping center, many factors are taken into consideration and security plans and procedures are customized to each center's unique characteristics," the statement said. "The shopping center industry will continue to work with its law enforcement partners to ensure that shopping centers are safe and comfortable environments in which to shop."
Aventura police has a specially assigned squad to patrol the large mall at Northeast 195th Street and Biscayne Boulevard. Aventura Police Chief Steven Steinberg declined to comment on security measures in place at the mall.
Aventura Mall released a statement Monday afternoon in response to the threats.
"We are aware of the recent news developments," the statement said. "Aventura Mall always works closely with its local and regional police departments. We continue to be dedicated and committed to providing a safe environment."
Mall shoppers appear nonplussed at the latest security warnings.
"We will continue to shop at malls and shopping centers," Christopher Zoller, a broker associate in Coral Gables, said in an email. "We will not let threats from international criminals alter our lifestyle. We will remain vigilant and observant, but we will continue to shop and dine in malls and centers."
Alex Hernandez, a Florida International University senior with a dual BA in international affairs, said al-Shabab is delivering "empty threats to scare Westerners."
"Keeping in mind that terrorism has many forms, one of them being the threat of the use of force to coerce a certain behavior or demand from the group of people being targeted, I believe the threats of al-Shabab are themselves the terror attack, and it is only as powerful as we wish to perceive it," Hernandez said in an email.
Hernandez said al-Shabab leaves "an ever-shrinking footprint in contrast to other Jihadi groups," but added that the threat should still be taken seriously.
"We have to keep in mind, in a post-9/11 America," Hernandez said, "we cannot afford to take any threat lightly."
This article includes comments from the Public Insight Network, an online community of people who have agreed to share their opinions with the Miami Herald and WLRN. Become a source at MiamiHerald.com/insight.


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Not All Networks Off to a Bad Fall TV Season
NEW YORK (AdAge.com) -- CBS, Fox and the CW are off to the best starts in the new fall TV season, according to a new report from Interpublic Group of Cos. media-research agency Magna, and the key to performance this year appears to be the stability of returning series.
"Everyone understandably focuses on new programming at the start of the season, but a network's returning-series performance is actually more important to its success," Steve Sternberg, Magna's executive VP-audience analysis, wrote in a report released today.
Best start: CBS
In his estimation, CBS "has certainly had the best start when it comes to its returning series." Mr. Sternberg said "Criminal Minds," "CSI: Miami," "NCIS," "How I Met Your Mother, "Two and a Half Men" and "48 Hours Mystery" all have "started out better than last season." Fox also is enjoying success, thanks to animated comedies "The Simpsons," "Family Guy" and "American Dad," all of which "are outpacing last year, as is 'Bones.'"
CW's "Gossip Girl" is "up significantly over last year at this time," he wrote, while "Supernatural" is "up slightly," and "America's Next Top Model" and "Smallville" are "down a bit."
ABC and NBC are not running alongside those three networks, said Mr. Sternberg, "as virtually all their non-football series are down from a year ago."
Biggest declines: ABC
ABC is seeing its biggest declines from returning series whose first year was cut short by last season's writers strike: "Dirty Sexy Money," "Private Practice" and "Pushing Daisies." "Ugly Betty" was "down sharply in its premiere," he wrote, while "Grey's Anatomy," "Dancing With the Stars," "Desperate Housewives" and "Brothers & Sisters" didn't fall off as much.
NBC is also showing signs of strain, with "Heroes," "Law & Order: SVU," "ER" and "My Name Is Earl" all "down by more than 15% among adults 18 to 49." "Only 'The Office' and 'Biggest Loser' are holding their own," Mr. Sternberg said.
Among new series, CBS's "The Mentalist" and Fox's "Fringe" are standing out. "Mentalist" has been able to sustain its strong performance over two episodes, while "Fringe" is drawing solid ratings and running fewer ads in an experiment that so far is resulting in greater audience retention during commercial breaks, according to Magna research. The average national ad break in "Fringe" is just one minute, 18 seconds, while ad breaks in other dramas, which often include local ads, average three minutes, 16 seconds. (Fox seems to be running local commercials during "Fringe" in separate breaks.)


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Kinectrics' origins can be traced to 1912 as the technical and research division of Ontario Hydro, a major Canadian electrical utility founded on hydroelectric power, which eventually grew at one point into the largest electrical utility in North America—covering generation from nuclear, fossil, hydroelectric, and renewable sources, as well as transmission and distribution.
From its one-workshop beginnings as Ontario Hydro Research Division (OHRD), Kinectrics has focused on the development and application of advanced technologies for the power industry.
In the 1990s, provincial policy resulted in the demerger and re-organization of Ontario Hydro into a number of companies. OHRD was also re-organized, first as Ontario Hydro Technologies (OHT), and eventually Ontario Power Technologies (OPT), under the demerged generation company, Ontario Power Generation (OPG).
Kinectrics was spun-off as a private consulting corporation in 2000, under AEA Technology plc as its new owners, before being sold in 2006 to a private equity fund, managed by Vision Capital of the UK. In January 2015, Kinectrics was purchased by a group comprised of its executive management shareholders led by David Harris.
In recent years Kinectrics has doubled its revenue grown its staff to pre-demerger levels. Part of the Kinectrics growth strategy includes commercialization of its valuable intellectual property.
In 2009, Kinectrics acquired Candesco Corporation of Toronto, Ontario. This initiative greatly expanded Kinectrics' expertise in nuclear regulatory and licensing consulting, safety assessment, radiation and environmental protection, and operational safety support.
In 2010, Kinectrics opened a new branch office in Pickering, Ontario to enhance and expedite qualified technical support for Ontario's existing and future nuclear generation infrastructure in the Pickering and Darlington areas.
In 2017, Kinectrics acquired Wood's Nuclear America and Romania business. The purchase doubled the size of Kinectrics and strengthened its offerings to customers in Canada and internationally. Bringing together complementary teams and capabilities enhanced Kinectrics' nuclear portfolio in key areas of engineering design, risk assessment, safety and licensing and on-site life cycle management. The acquisition has allowed Kinectrics to take on larger, more complex projects with a wider scope, closing the loop from initial concept through to deployment, in order to meet the evolving needs of nuclear utilities in North American and CANDU reactors worldwide.


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This is one of Eminem's most thoughtful, introspective and self-examining songs, and it features some of his most intelligent, insightful, and brilliant lyrics. A lot of the fair-weather fans who loved him more for the controversial subject matter than the quality of his lyrics will resent him engaging in this kind of serious, contemplative material, but I consider this one of the best songs of his career so far, although it requires careful and close listening to see why.
Verdict: Good.


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Explorations in jazz inspired by pivotal Jamaican jazz guitarist, Ernest Ranglin, who played in many of the original reggae sessions. The quartet blends various stylistic influences and a mix of progressive jazz harmonies and rootsy vibes.
Guitar: Justin Firefly Clarke
Justin is a guitarist and composer who has won awards at festivals in Europe and collaborated with world-class performers from all over the globe. Locally he is known for producing the Woolshed Sessions and Jess Chambers as well as featuring with Fly My Pretties, Fat Freddy's Drop and with the NZSO. He is a masters graduate of the New Zealand School of Music and has degrees in jazz guitar and classical composition.
Piano: Leonardo Coghini
An outstanding new talent on the Wellington Music scene; 18-year-old Leonardo fuses his background in high-level classical piano with jazz. A young and unique musician with chops to burn and super-fresh ideas.
Drums: Ben Lemi
Ben is a multi-instrumentalist composer from Wellington and has been contributing to the NZ music scene for the last 15 years. A Jazz Performance graduate of the NZ School of Music, he became involved with various local bands and as a guitarist/drummer/bass player and singer. He has recorded and performed with various NZ acts across the country and internationally. Ben is currently working with local groups French For Rabbits and Trinity Roots.
Double-bass: Patrick Bleakley
Pat is a local bass legend known for playing with Blerta in the 1970s and 80s and being the rock to Jonathan Crayford's jazz trio as well as The Troubles.


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Product Details
- Durable, archival quality polypropylene
- Features sewn edges, accordion-style gusset and elastic closure
- Stores up to 11 x 8 1/2 document
- Stylish plaid display
- Holds up to 500 sheets
- Global Product Type: Document Case
- Pre-Consumer Recycled Content Percent: 0 %
- Total Recycled Content Percent: 0 %
- Post-Consumer Recycled Content Percent: 0 %
- Sheet Protector Type: Sheets
- Part Number: CL-58512
Reviewed on 8/22/2015
Holds over 5lbs of heavy transparencies (letter-sized)...binder was well made & has a good feel...Im glad I got a good discount...its also waterproof...would recommend for heavy items.
1 Item(s)
This is the C-Line Extra Large Document Case!
It is held closed by a stretchy strap, and undoing allows for some magical moments of holding lots of paper. And I mean a lot—about two reams of paper…that's 1000 sheets. Though with that many pages, I can't guarantee that the strap will hold closed—that's probably why C-Line only says it holds 500.
In the front, under the cover, is two business card sized slots for convenient labeling, or for holding your schedule.
It's made of both plastic and fabric, although it's an artificial fiber used, but it's weaved nonetheless.
It comes in patterns like this, and also other solid colors.


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Goddamnit kitkat, you make me look late
No, no, he did. In the everything else section, at least. Officially, this makes him king.
I t w o u l d g e t a n o y i n g a f t e r a w h i l e t h o u g h . A l s o , h o w d o e s G e c h a v e a G e c A N D a W i l l W r i g h t a c c o u n t ?
Boo all nay sayers. This is teh bomb, toast, toast, kilter.
"Gec" is Hydromancer and "Will Wright" is Gec.Am I right?
No "Hydromancerx" is Will Wright.
Hell, Skyward Descent is pure win!
I kill you in the name of DELICIOUS!
Quote from: Gec link=kilter=15901.msg688999#msg688999 date=1238551186No "Hydromancerx" is Will Wright.LIES!
Gec is Hydro and WW is gec!
Page created in 0.1 seconds with 22 queries.


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Healing Hands Essential Oils Body Session
Is your body and mind in need of some pampering?
An Aromatherapy Healing Session is an amazing treatment for your body, mind & spirit. During your session you will be taken to a place that is relaxing and therapeutic which allows an energetic release in the body to occur. By applying oils along specific locations of the body it will facilitate healing in the body by bringing balance and alignment back to the body. It stimulates all the body systems on physical and physiological level.
When the oils are applied to the body, and absorbed into the body, cellular healing, detoxification and emotional healing begins. This can help in any area of your life. Utilizing therapeutic grade essential oils that are applied along the spine, neck, feet and any other body area that is requiring healing. Specifically, utilizing the Raindrop Technique ® a specific technique that applies three elements which combine application of the oils, utilizing a manual hand technique and acupressure point manipulation.
You will feel relaxed, calmer and energized at the same time!!
Clients report after an aromatherapy body session they feel enlightened, less stressed, experience less pain and are calmer.
There are numerous benefits of an Aromatherapy Healing Session:
- Balance & clear energetic blocks –When you're energy centers are aligned & balanced energy can flow freely through the body.
- Reduce stress & anxiety – the body can hold onto stress and by applying the light touch and essential oils application the body lets go and feels calmer.
- Detoxifying the body– Utilizing essential oils that help reduce inflammation in the body.
- Reduce pain in the body– Muscles that are sore, stressed, or inflamed will benefit from the healing touch and the therapeutic benefits of the oils.
- Improve Immune System Functions – Specific essential oils keep the body in balance and stimulate the body's natural immune system.
- Emotionally let go & bring in new energy– Essential oils cross the blood-brain barrier and effect the limbic system where emotions are stored. Every time you let go of limiting emotions, it allows room for a revitalizing and fresh possibilities to show up in your life.
- Increase your vibrational frequencies– when you are hat a higher vibration, healing can easily occur and illness is prevented.
What to expect in a session:
- Sessions are 60-90 minutes.
- Designed to be relaxing with soft music as you lie down on a massage table.
- Essential Oils will be applied to required places on your body.
- Receive all the healing benefits.
- Done in my healing room at my home or agreeable location.
To find out more or to schedule your session contact Whitney and to learn more about essential oils click here.
Be inspired!


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Create an Account - Increase your productivity, customize your experience, and engage in information you care about.
View All Calendars is the default. Choose Select a Calendar to view a specific calendar. Subscribe to calendar notifications by clicking on the Notify Me button, and you will automatically be alerted about the latest events in our community. Before submitting a festival or special event to be posted on the calendar, please ensure that it follows the guidelines in the official Community Directory and Events Calendar Postings on District of Maple Ridge policy outlined here.
August 27, 2018, 7:00 PM - 9:00 PM @ Port Haney Wharf
Music on the Wharf is a series of 4 individual concerts, each highlighting a different genre of music on the Port Haney Wharf. In addition to music, there are also historical panels on display for audience members to view during intermission. Bring a chair and come enjoy the summer music series by the Fraser River! For more details, please visit the website.


text: The simplest, most enjoyable experiences usually have you feeling boundless. Driving around with the top down and the music blasting. A breathtaking split-second drop from the diving board. But departing a dock on a ferry bound for a perfect little island with the wind in your hair has got to be one of our favorites. Leaving mainland USA yet not straying too far from home is one of those limitless journeys that have you feeling free. Luckily, we have the best spot in mind for your next vacation, and its Nantucket, MA. We'll even rent or sell it to you, too, as we have a William Raveis office located in the center of town on Oak Street.


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Your connectivity is expanding
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The Enterprise of Things Changes Everything
The Internet of Things is emerging as one of the most significant developments of our time. Connecting people and things will be the new norm for consumers, but behind the scenes, IoT is transforming how enterprises develop, market, distribute and sell products.
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Hampsten Cycles & 333fab are taking advantage of Pioneer Square's First Thursday Art Scene and will be hanging out with a bunch of bikes and such with Chef Mike Easton at his joint Il Corvo (217 James St).
Mike makes the best pasta I've had in Seattle and Max and Steve will oil-wrestle at 8pm to see who has the better Seattle-based bike line. Food, bikes, booze, and wrestling - are we in Portland yet?


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Book lovers and budding authors got together to celebrate the launch of the third annual Turn the Page literary festival in Doncaster.
Crime author Stephen Booth, a library champion in support of the UK's 'Love Libraries' campaign, officially opened the festival at a 'Victorian Murder Mystery' event at the end of March in Doncaster Central Library,
The event was followed by a talk by author Lauren Owen about her supernatural romance book 'The Quick'.
The weekend-long festival included a range of creative craft sessions and meet and talk to an illustrator events. Visitors to the town's libraries also found out how to produce a radio show.


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1.2 mi from LAS airport
- Amenities: Restaurant, Room service, Meeting/banquet facilities, 24-hour front desk, Fitness centre, Golf course (within 3 km), Newspapers, Airport shuttle, Business centre, Laundry, Dry cleaning, Facilities for disabled guests, Family rooms, Free parking, Internet services, Lift, Express check-in/check-out, Safety deposit box, Gift shop, Hot tub/jacuzzi, BBQ facilities, Car hire, Heating, Fax/photocopying, Luggage storage, Shops (on site), WiFi, Outdoor pool, Free WiFi, Air conditioning, Designated smoking area, Snack bar, Outdoor pool (all year), Concierge service, Shuttle service (free), Vending machine (drinks), Vending machine (snacks), On-site parking
- Check in time: 3:00 PM
- Check out time: 11:00 AM
About the Homewood Suites
Recipient of a Certificate of Excellence Award in 2012, Homewood Suites By Hilton Las Vegas Airport Hotel is a non-gaming hotel that is just five minutes from the McCarran International Airport and the Las Vegas Strip.Each of Homewood Suites By Hilton Las Vegas Airport Hotel's 147 suites is equipped with either one or two bedrooms as well as a full kitchen with all of the necessary equipment. Complimentary grocery shopping service is available or guests can choose to dine on a free hot breakfast each morning and dinner and drinks on weekday evenings. Rooms include a sofa bed for relaxing and watching the 32-inch HDTV and high speed wireless Internet access. A meeting room is available for up to 40 people. If more space is needed, it can be converted into a banquet or ballroom that holds up to 150 people. Business services that include Internet access, printing and faxing are offered 24 hours a day. The on-site convenience store is open 24 hours a day as well. Don't forget to take a dip in the hotel's heated outdoor pool. Homewood Suites By Hilton Las Vegas Airport Hotel offers complimentary shuttle service to and from McCarran International Airport and the strip. Dining, gaming and entertainment are just a few short steps from the hotel's front doors.


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About Us
C & D Landscapes is a full service landscape company. We specialize in residential design / build projects and gardening services. Plantings, walkways, patios, arbors, fountains and ponds and lighting are projects that we can complete to transform your garden into the retreat you and your family desire. We have been operating in the Charlotte area since 2000.
We love the beautification process. We take old, tired or overgrown yards and transform them into places of relaxation and beauty. The landscape is the first and last thing people see when entering a home. We strive to make the yard an extension of the home and the family living in it. To then be able to maintain that ever changing and evolving property is a joy and privilege.
Scott is a dedicated father (C & D is named after his two sons), business owner, horticulturalist and outdoor-lover. After growing up in Southern California and getting his first degree in Business Administration from Sacred Heart University in Connecticut, he moved to Charlotte in 1994. Scott returned to school in 1998 for horticulture and founded C & D Landscapes in 2000. He is a certified landscape designer and North Carolina Plants Professional and also has certifications in landscape management and maintenance.


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Wood And Plexi-Glass Display Case For Collectible Dolls
Proudly display your collectible dolls in a museum-quality presentation. Wood and plexi-glass display case keeps dolls safe, secure and dust free.
Measures 8" W x 8" L x 18" H; holds dolls up to 16-1/2" H
- Price:
- s&s◇
Because your collectibles are so truly special and meaningful to you, they deserve to be protected and to be shown off in a grand presentation. That's where this museum-quality display case from The Ashton-Drake Galleries will make an impressive mark. Just imagine giving your collectible dolls the royal treatment by displaying them front-and-center in this impressive wood display case, allowing them the honor of being the focal point in your room.
Custom-crafted of wood and crystal-clear plexi-glass, this handsome display case is large enough to hold collectible dolls up to 16-1/2 inches high. And not only will your dolls look spectacular anywhere, but this fine display case will keep your heirloom collectibles in a safe and dust-free environment for many years of enjoyment. This wooden display case is a must-have for your prized collectibles. Don't miss it. Order now!
- Bring home this handsome display case to protect and display your collectible dolls, exclusively from The Ashton-Drake Galleries
- Custom-crafted of wood and plexi-glass, the display case creates a museum-quality presentation for your collectibles
- Wood display case is large enough to hold collectible dolls up to 16-1/2" high
- Display case provides a safe and dust-free environment for your collectible dolls to ensure years of enjoyment
- Your display case arrives in a box and requires assembly
- Measures 8" W x 8" L x 18" H; 20.3 cm W x 20.3 cm L x 45.7 cm H; holds dolls up to 16-1/2" H; 42 cm H


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I received this great article in my e-mail inbox yesterday and my first thought was to share it here: City of Women (by Rebecca Solnit, The New Yorker).
It activated my imagination and I could visualize myself in this brand new World, more of a Women's World, more Human and inclusive of diversity. I imagined myself going around Lisbon and walking around streets named after great Women, those who HIStory has forgotten and deleted from our HIStory books and therefore also from our memories and souls.
And I imagined more, I imagined myself living in a World that is shaped differently, not shaped by patriarchal thinking, not a disheartened World. In my Women's World difference is seen as a strength and it is valued by its creative potential and individuality, and in itself this acceptance and honoring of diversity is a key feature that enables many voices to be present and to shape what happens and the way it happens. It allows for individual expression at the same time that it paves the way to a world of possibilities and creativity.
To close with a quote on Hope, from the same great author who wrote the article, that reminds us of the importance of being hopeful in a World full of tragedy but also full of great achievements and movements for social transformation:
Hope is a gift you don't have to surrender, a power you don't have to through away. (…) It's important to say what hope is not: it is not the belief that everything was, is, or will be fine. The evidence is all around us of tremendous suffering and tremendous destruction. The hope I am interested in is about broad perspectives with specific possibilities, ones that invite or demand that we act. (…) Hope locates itself in the premises that we don't know what will happen and that in the spaciousness of uncertainty is room to act. When you recognize uncertainty, you recognize that you may be able to influence the outcomes – you alone or you in concert with a few dozen or several million others.
For more on this subject check this great post on Brain Pickings.


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DENVER, CO - MARCH 23: This Will Destroy You performs at the Summit Music Hall on March 23, 2017, in Denver, Colorado. (Photo by Seth McConnell/The Denver Post)
Blackgaze heavy weights Deafheaven brought their brand of volume heavy, shoe gaze influenced black metal to the Summit Music Hall on March 23.
The band is currently touring off their 2015 album, "New Bermuda." This Will Destroy You and Emma Ruth Rundle opened the show.
Check out our photos of the evening above.


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Christopher Allison
Tenor Christopher Allison, hailing from El Paso, TX, makes his NYC debut with dell'Arte Ensemble this summer. He has appeared in productions of Roméo et Juliette with the Maryland Lyric Opera and Die Fledermaus with Poor Richard's Opera. Christopher has also recently performed Joby Talbot's "Path of Miracles" and G.F. Handel's "Messiah" with the Handel Choir of Baltimore, as well as Paul Mealor's "Now Sleeps the Crimson Petal" with the Bridge Ensemble. Christopher is a student of Kyle Engler in Baltimore, MD.


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Experts' help
Most recent questions
How can I encourage my child to eat more fruits and vegetables?
Children are often reluctant to spontaneously eat fruit and vegetables and often prefer the taste of other foods, including salty or sweet snacks. Most of the time they eat what is available at home.
Therefore take care about what you serve at meals and the kinds of snacks you have in your cupboards!
Here are some tips to make them appreciate healthy foods:
- Be sure to serve vegetables and fruit at every meal and even between the meals so that eating them becomes a daily routine;
- Make it easy for your child to have the choice between various healthier snacks, by keeping fruits and vegetables at hand and ready to eat;
- Make eating fruit easier, for example, by preparing a fruit salad;
- Finally, the best way to encourage your child to eat fruit and vegetables is to eat them yourself! Children are more likely to follow the example of adults they see every day. By eating healthier food you will give your child the right message.
Why is calcium so important?
Calcium is a key building nutrient for strong and healthy bones. It is therefore essential that calcium is included in your child's diet, particularly from childhood to adolescence. This ensures that your kids get a good start to their adult lives with the strongest bones possible.
It is so important since we know that bone calcium begins to decrease as early as young adulthood, bringing with it a risk of developing bone diseases such as osteoporosis or fractures due to weakened bones.
Have a look at the current recommendations from the European Scientific Committee on Food on calcium intakes:
- 1 to 3 years: 400mg of calcium daily
- 4 to 6 years: 450mg
- 7 to 10 years: 550mg
- 11 to 17 years: 1,000mg
To give you an example, one pot of plain milk yoghurt (200ml) contains about 275mg of calcium.
Good sources of calcium can be found in milk and other dairy products, such as yoghurt or cheese where you should choose lower-fat options, but also in other food such as green leafy vegetables such as broccoli and cabbage. And don't forget to encourage your child to take part in regular physical activities, which are vital to bone health too!


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Trinity visit RYA Cruising Conference
Amidst the bustle of the early part of the 2017 refit, Trinity's office team attended the RYA Cruising Conference in Devon this weekend.
Operations Manager Ben Wheatley and Marketing & Sales Manager Harry Gottschalk were invited to the second annual RYA Cruising Conference, held at South Devon College, in Paignton. This provided the opportunity to meet the 100, or so, delegates attending the event on January 14 and explain what the charity do.
Ben said: "The event led to a number of enquiries from cruising customers, as well as giving us the opportunity to raise Trinity's profile and build stronger relationships with local businesses who were also in attendance."


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Lease space available on Harford Pier
Port San Luis Harbor District is seeking proposals for a business location on the historic Harford Pier because Pete's Pierside Café and Fish Market's long-term lease is up.
Governments are required to go through a competitive bid process when leases are available.
"We are putting the taxpayer dollars to work to get the best deal we can," said Julie van Hoff, business manager for the Port San Luis Harbor District.
Courtney Carden, co-owner of Pete's, said that she is submitting an application to stay in the location. Pete's, a casual, open-air seafood restaurant known for its fresh crab as well as shrimp enchiladas, opened on the pier in 2000. Carden took over the lease in 2005.
She expects stiff competition during the bidding process, but believes her cafe and its more than 20 employees are a good fit.
The Port San Luis Harbor District is funded by a combination of property taxes and income generated from the use of its facilities.
Harbor manager Steve McGrath said, "We are looking for a business that will take advantage of this unique site on a working, historic pier."
The deadline for proposals is Oct. 12, and more information can be found on the district's website at www.portsanluis.com on the bids and proposals/request for proposals page.


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I, like most smokers at one time owned a Zippo Lighter. It was the brand that was the best. It had a nice clean look and felt smooth and solid in the hand. Lighting a cigarette was a pleasant ritual. There are a few who have turned the lighting of a cigarette into an art form.
Back in 1998 the Zippo Lighter Car showed up in Illinois, USA at the Elmhurst Cars Under the Stars Wednesday night event. It was a powerful advertising image. It was kind of like the Wienermobile except that it promoted a vice. What was not to like about it?
The evening that the Zippo Lighter car showed up was probably the only time in the last twenty years that I left the house with out a camera. Though the show ended with out me getting any photographs, I did leave with some souvenirs. Not getting any photos has haunted me all these years. It against an original photo from 1947.
This summer I received an Email from Dave Nevers from the Greater Illinois Region of the Classic Car Club of America informing me that the Zippo Car would be at McCormick Place in Chicago at the end of August. Dave has an innate need and ability to dig deep for car stories. He can be counted on to search the internet for small but also very interesting stuff. The Zippo Lighter Car was now in my sights.
It was the Ace Hardware convention at McCormick Place that the Zippo car was being brought to. I find myself going to McCormick Place quite often. Many trade shows are open to the public and you never know what kind of magic is going to appear.
With the knowledge that the car was coming to Chicago I found the Zippo website and made contact with the Marketing Coordinator, Andrew Beck. I made sure that Andrew knew that driving shots of the car were important to me. We were to meet at the hotel where the Zippo people were staying the day before the McCormick Place event. I waited for the email that they had arrived in Chicago. And I waited.
Somewhere along the way on the drive from Pennsylvania the transmission on the tow vehicle went bad. They arrived very late and only had time to get the car into position in the Zippo display in McCormick Place. I suggested getting my driving shots in McCormick Place as they were unloading the car and driving it to their booth. Apparently security there does not allow for these kinds of transgressions.
On the opening day I arrived early and met Andrew. I received my pass and we made our way to the car. At last, there it was.
Credit Vidéo, Photos : Copyright @ 2015 Chuck Derer.
The YouTube channel of Chuck Derer "Rides With Chuck". Allez en voiture pour un tour !
The Blog of Chuck Derer "Rides With Chuck". Pour les photos simplement !
Chuck Derer
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text: Terms of Use Privacy Policy Hide Entertainment Galleries 3D Printers: 50 Things You Can Make 3D Printers: 50 Things You Can Make Google's Android Bug A Rigid Heddle Loom A Lathe A Phone That Doubles As A Glove Your Face... In Chocolate Dinosaur Bones A Bionic Ear Human Stem Cells A Dead King's Face A Violin Lego A Wallet An Anemometer Camera Holder Spare Parts For Your Dishwasher Your Own PEZ Dispenser Medicine Skin Bag Holder A Piano Sustain Pedal Driven Tank Camera Measuring Cups A Garlic Press A Hydroelectric Generator Nuke Lamp A Padlock And Key Vinyl Records Aston Martin DB5 A Microscopic Racing Car A Home On The Moon A House Meat Jaw Bone Bicycle Bikini Clothes High-Heel Shoes Coffee Cup A Clock A Lamp iPad Stand Gear Wraps iPhone 5 Case Medical Models 3D Foetus Figurines From Children's Drawings A Flute Handmade Camera Lens A Working Gun A Guitar Measuring Cups Matthew Hussey July 30, 2014 Share Tweet Flip 0 Shares "Pleppik's" brother has a problem. He loves drinking loose-leaf tea, but hates having to use a measuring spoon twice to get the right amount of tea into every brew. So Pleppik designed a two teaspoon version. But he didn't stop there: he designed 4tsp, Pi tsp (i.e. the ratio of a circle's circumference to its diameter) and phi fluid ounces, which uses the theory of the golden ratio to calculate the right size, you know, for maths geeks who like cooking. Prev Next Recommended Reading Tech News This New Workplace Technology Is Actually Pretty Creepy Tech News Good News, Everyone. The Government Just Made Our Lives A Whole Lot Safer. A Better Look Will 3D Printing Really Change The World? Guy Gear BlackBerry Is Reborn: Why The 10 Is So Good Guy Gear Get Inspired to Head Outdoors This Season With This Military-Approved Gear


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'Solon for Synthesis and Ecological Civilisation' is a Non-Government, non-profit Organisation, which was set up at Makri, in the Prefecture of Phthiotida, Greece, in 1994.
The aims on which the members of 'Solon' take voluntary action were based on the observation that the course to be followed by an ecological civilisation, built upon sound human relations and in the spirit of sustainability, is linked with a host of other issues. These issues need, in parallel, to be highlighted and resolved. In order for their understanding and resolution to be achieved, Synthesis is required. The aims which have been selected by the members of 'Solon' are those which have been seen as keys to the basic aim expressed in the organisation's name, and, certainly, those on which voluntary action develops.
The pluralism and the very broad field of action of these aims were the initial consideration, and this also emerges from the action which has developed and is developing systematically – as far as possible – as to each aim. The activity of 'Solon', up to the present, has included a list of actions and initiatives which goes beyond those which – briefly stated – follow below. The basic lines of action are: 1. The operation of an animal welfare station whose principal activity is the rescue and treatment of injured animals.
2. Television broadcasts.
3. The writing, translation, and publication of books, educational packages, photograph albums, guides, pamphlets, etc.
4. The production of audio-visual material (videos, television and radio spots, production of music, special audio-visual programmes, etc.).
5. Submission of proposals to public organisations and civil society.
6. Organisation, joint organisation of, and participation in conferences and day conferences.
7. Briefing and awareness raising of the public to environmental, cultural, and other issues.
8. Participation in networks (such as the Panhellenic Network of Ecological Organisations, the Network of Voluntary Organisations of Central Greece, the Federation of Voluntary Organisations, the Mediterranean Information Office for Environment [(MIO-ECSDE)] and the Earth Charter Initiative).
9. Participation in social enterprises, collaboration with other NGOs, and statutory agencies for the protection of Natura areas, or other environmental actions.
10. Environmental, political, and cultural action through our website on the Internet.
SUMMARY OF THE AIMS AND POSITIONS OF THE SOLON NGO:1st Aim: Ecological sensitisation, protection of the environment and bio-diversity, promotion of the idea of viable development and sustainability. Without a disaster scenario approach, the problems of the environment are the strictest judges of the future.2nd Aim: Promotion of ideas and effective policies on the equality of the two genders and of social groups in the community, at work, and in decision-taking.3rd Aim: Proposals and action for the elimination of inequalities between regions and of social exclusion, with policies on equality, employment, viable development, and inter-regional understanding and collaboration.4th Aim: Development of voluntarism, of the spirit of sponsorship, of network collaboration, and of collectivism. Promotion of social responsibility and participation.5th Aim: A contribution to the shaping of an alternative economic culture in which attention will be drawn to the possibilities of the sharing of the economic product and the social character of economic development.6th Aim: The development of cross-cultural awareness, tolerance of diversity, and of anti-racist policies. A contribution to creative inter-faith dialogue and to an alternative creative relation between religion and politics. A libertarian and pluralist civilisation.7th Aim: Support for human rights, deepening and advancement of democratic ideas in Greece and the international environment. Development of systems of political quality, innovation, and planning. Reduction of the gap between citizens and politicians, policy and the political.8th Aim: Promotion of systems of international consultation, peaceful development and creation of structures of verification for international relations. Setting up of an amphictyonic global village – a modern theme park of the international community of citizens – of mediation of a peaceful solution of disputes, and of co-operation. Support for the Olympic truce and other similar undertakings, in collaboration with UNESCO, the United Nations, and other agencies of universalism and co-operation.9th Aim: Participation in the European process for a unified common course. Highlighting of European civilisation as a factor for unification and new initiatives of a Euro-Mediterranean zone of forms of collaboration.10th Aim: Promotion of creativity, quality, and synthesis in all the manifestations of civilisation. Creation of an ideas bank. Infrastructures and actions of a cultural ark, creation of a support centre for human creation in the new century and of participation in the currents and trends towards alternative modernism.11th Aim: Development of a support network for innovative alternative and pluralist thought and dialogue between tradition and progress, modernism and the cultural heritage, the old and the new.12th Aim: Cultivation of quality, effectiveness, and equality of expression in the forms and media of communication and dialogue.13th Aim: In the society of responsibility, knowledge, opportunities, and technological developments, the integration and making universal of education so that it promotes man and ecological humanism to its epicentre.14th Aim: Dissemination of the practices of good will, of correct human relations, and of quality practices in everyday life for the inner and social achievement of happiness and for the social development of the personality and knowledge, the diffusion and accessibility of skills and of information which will contribute to democratisation and the inner development of man. We believe in the necessity of creating open fields of knowledge and education.
Solon was that catalytic historic figure who laid the foundations for the course followed by the Athenian and Western world towards democracy and urban civilisation with an algorithm of legislative and other interventions in the history of the sixth century BC, thus inaugurating the enduring model of democratic leadership, standards, ethos, of inspiration and of its genius. In an age of crisis of models, we believe that the combination of the democratic, the rational, the liberal, the amphictyonic, the anti-demagogic, the cosmopolitan, and the reflective model which in practice the great legislator, sage, traveller, and lyric poet, the pre-Socratic Solon, witnessed to comes close to the goal of civilisation and synthesis in the twenty-first century.
We have also arrived at the historical reference to 'Solon', inter alia, through the needs for a repositioning on issues of principles and justice, particularly, in connection with the necessity for an active seisachtheia**- a relief of burdens - at a world level, always in a democratic direction, but one which operates with a progressive anthropological approach.
The second point is synthesis. We believe it to be absolutely necessary that all the issues should be approached with cross-referencing, but also with a synthesis between theory and practice. This presupposes another scale of collectivity at a world and local level, and another attitude of inwardness.
The third point is ecological civilization. We speak of civilization rather than using other terms, thus setting as a basic point the need for cultural reciprocity and mutuality of man with the ecosystem. That is to say, man must begin to perform services of education and evolution, to give his communing, his sociability, his spiritual potential also to nature, which is, precisely, where he has drawn these things from. He must begin, that is, to reverse the current of this depredation, and within the logic of, on the one hand, preservation and sustainability, but also, on the other, of evolution and of rising to new levels of expression and life in nature, to contribute, on his part, without counterfeiting it - maintaining a minimalism on his part, but at the same time also a spirit of service in relation to nature.
We speak of ecological civilization also in the sense that man now inserts into his civilization the issues which concern the ecosystem; he inserts and capitalizes all the planet-wide culture of nature in parallel with the planet-wide culture of the spirit. He inserts this into his civilization, which is no longer a civilization confined within a ghetto. This progression begins, at the very least, with full compliance with the needs of sustainability.
Five proposals - The road to a sustainable plan for the futureI. LIBERATION FROM THE DIVIDING LINES OF THE PASTII. RECOGNITION OF WHAT IS NEW AND PARTICIPATION IN ITIII. IDENTIFICATION OF THOSE WHO GIVE EXPRESSION TO GROUP QUALITY AND ORGANISATIONIV. SHAPING OF A PLAN FOR CHANGE AND PRACTICES OF GOOD WILLV. CO-ORDINATED INTERVENTIONS AT NATIONAL AND INTERNATIONAL LEVEL
1. LIBERATION FROM THE DIVIDING LINES OF THE PASTi. Definition and recognition of the more recent past, of the circle of its ideas and values - of their topical potential and their problems.ii. Recognition of whether, and to what extent, we are the prisoners of a policy or of a state of fear about changing it.iii. Recognition of and dealing with the forms of totalitarianism, not only at the political level, but more generally.iv. Recognizing, choosing, and resolving upon a world of freedom, sharing, and mutual benefit of discreet and co-operative human relations.This requires systematic negotiation.
2. RECOGNITION OF WHAT IS NEW AND PARTICIPATION IN ITExpression of a planet-wide invocation of what is new, recognition of it, and taking part in it. Overcoming by societies themselves and by individuals of the confusion of the age, of disorientation, and of regressive pressure in dealing with problems. Acceptance of the responsibility of each person for bringing out the will for the fulfillment of objective-setting, and of new self-realization at an individual, group, collective, and world level, within the bounds of the environmental, geopolitical, and geo-economic crisis and their culmination, and of a new perspective and determinative decision for the future.
3. IDENTIFICATION OF THOSE WHO GIVE EXPRESSION TO GROUP QUALITY AND ORGANISATIONAn approach to and development of executives, figures, functionaries and mentors with international dynamic, good will for co-operation and communication. Communication with and recognition, among other things, of figures who work along the lines of good will and co-operation, so that there is an effective adequacy in planning a better future.
4. SHAPING OF A PLAN FOR CHANGE AND PRACTICES OF GOOD WILLCreation of transitional planning which poses a vision of freedom, synthesis, good will, proper relations, and justice. Shaping of the road leading to the above objectives and values. This must be done on terms of high specifications and with policies of action and change. Shaping of a plan which is open, and resoursefully effective, without features of totalitarianism.
5. CO-ORDINATED INTERVENTIONS AT NATIONAL AND INTERNATIONAL LEVELTo the extent, then, that there will be a distinction of choices, a planning of the changes and quality of group staffing and organization, the road is now one of concerted interventions and the broader utilization of globalised and internet communication for the circulation of ideas and the development of practicable actions in the service of evolutionary needs.
We believe that these points constitute a basis for a broader dialogue in the shaping of a self-realization and re-orientation 'ark'. That is, many individual fields and lines of thinking can be included and open up the framework of discussion in specification.
These five proposals require:- A planet-wide voluntarism- An unprejudiced approach- A spirit of service, in a unified concept of man, of humanity, of nature, of life, and of the spirit on the planet.
These fields are open to group action for co-operative communication, recognition and approach for an intrinsic understanding, within the framework of practical actions and proposals.It is time for us to assess, in a new way, what it is that we believe, our team work, and our own self, by means of a more profound and unbiased 'Know Thyself'.This does not mean an enervation of the spiritual, the transcendent element, but a remediation of the self and of human relations. It means a spirit of good will, freedom, peace, and justice which is not distorted and does not favour the excesses of inequality and divisiveness.Our great challenge is how we will make the transition from strength, self-interest, and the prejudice, with which strength and self-interest go hand-in-hand, to values in their true dimension.The issue is, then, for us at last to advance in a rounded way along this road, not to have involutionary selfish motives with regard to peace, to freedom, to prosperity, to nature, and to the spirit.
General Framework of Co-operationWithin the framework of the shaping of a unified approach to the proposals for the future and for joint action, we wish to function in a context of discussion on equal terms, with thorough processing, with the greatest possible approximation and synthesis of views. We are seeking to find practices for the realization and the creation of this alternative model which we present in this pamphlet. Within this general framework of principles, any of your comments, views, and approaches are welcome. Our inclination is not to see the issue only in internet terms, but also at a level of mutual acquaintance, recognition, and communication, so that broader collaborative action can emerge.
* Amphictyony: Association of neighbouring states, formed around a religious center. In the 6th century BC, the amphictyonic leagues maintained inter-state assemblies with extraterritorial rights and permanent secretariats.** Seisachtheia: Land reform law, instituted by the Athenian lawmaker, Solon, which cancelled the previous legal status, where debtors - unable to repay their creditors- surrendered their land to them and became their slaves.
A few words on the writers:
Yiannis Zisis Ioanna Moutsopoulou


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A friendly and off the beaten track way to discover the castles and vineyards of the Loire valley in one day.
Riding a vintage scooter with a local guide is what we offer. (English speaking guide)
Riding a vintage scooter with a local guide is what we offer. We will make you discover our secret country roads, vineyards, valleys, Loire valley banks in our beautiful Touraine region. Your host will make you taste some of our wine and after a picnic basket in the countryside on the banks or river Cher or Indre we will take you some of the iconic castle of the region (Chenonceau or Ussé depending on loop).
We offer 2 circuits (see calendar) : an east loop of Tours including Vouvray vineyard, Amboise and Chenonceau et a west loop including Langeais, Ussé and Indre river valley.
Our prices includes :
•A 50 or 125cc scooter (depending on driving licence) with insurance
•A local bilingual guide on scooter
•Visit of a castle (Chenonceau or Ussé depending on circuit)
•A wine tasting
•a picnic of local products or lunch at the restaurant (depending on weather)
•Riding equipment (helmet, gloves).
Not included in the prices :
• All personal expenses and drinks
Dates :
tuesday 04th of july (east loop)
tuesday 11th of july 2017 (west loop)
tuesday 18th of july 2017 (east loop)
tuesday 25th of july 2017 (west loop)
tuesday 01st of august 2017 (east loop)
tuesday 08th of august 2017 (west loop)
Mileage : 110 km average / 68 miles
Duration : departure at 09h00 and return around 18h00
Departure from the Tourist office of Tours at 09h00 (78-82 rue Bernard Palissy in Tours).


text: Suzanne McConaghy has written many pieces of work for use by modern language teachers in schools and continues to do so. More recently, she has written a children's novel which is currently out to agents and has started on a YA novel. she writes short stories whenever the opportunity occurs.