text:
Beef, Mango, & Barley Salad
Total Preparation Time: 1-1/2 hours
1 beef tri-tip roast (1-1/2 to 2 pounds)
2 medium red bell peppers, cut into 1-1/2 inch pieces
1 teaspoon sweet paprika
1 cup uncooked quick-cooking barley
1/2 teaspoon salt
1/4 teaspoon black pepper
1/3 cup lime juice
1 teaspoon olive oil
1/2 teaspoon sweet paprika
2 medium mangoes, cut into 1/2 inch pieces
1/3 cup chopped green onions
1/4 cup chopped fresh cilantro
4 large Boston lettuce leaves (optional)
Makes 6 to 8 servings
- Heat oven to 425°F. Place bell peppers on metal baking sheet; spray with nonstick cooking spray. Set aside.
- Press 1 teaspoon paprika evenly onto all surfaces of beef roast. Place roast on rack in shallow roasting pan. Do not add water or cover. Roast in 425°F oven 30 to 40 minutes for medium rare; 40 to 45 minutes for medium doneness. Roast bell peppers in oven with beef about 30 minutes or until tender. Set peppers aside to cool.
- Remove roast when instant-read thermometer registers 135°F for medium rare; 150°F for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 minutes. (Temperature will continue to rise about 10°F to reach 145°F for medium rare; 160°F for medium.)
- Meanwhile, cook barley according to package directions. Set aside to cool slightly.
- Cut beef into 1/2 inch pieces; season with salt and black pepper. Whisk lime juice, oil and 1/2 teaspoon paprika in small bowl until blended. Toss with beef, barley, roasted peppers, mangoes, green onions and cilantro in large bowl. Serve in Boston lettuce leaves, if desired.
Cook's Tip: To quickly cool barley and prevent it from clumping, spread on metal baking sheet.
Cook's Tip: Mango adds an interesting punch to this salad, both with its sweetness and with a boost of vitamin C.
Nutrition information per serving*: 309 calories; 9 g fat (3 g saturated fat; 4 g monounsaturated fat); 60 mg cholesterol; 246 mg sodium; 35 g carbohydrate; 4.3 g fiber; 26 g protein; 8.4 mg niacin; 0.8 mg vitamin B6; 1.3 mcg vitamin B12; 2.3 mg iron; 27 mcg selenium; 4.7 mg zinc.
*This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc; and a good source of fiber and iron.
Spring has sprung. So, there's no time like the present to get movin' on your health and physique. Committing to run a 5K can do just that. You may never have pictured yourself wearing a race number and standing in a huddle at the starting line, but life shouldn't be a spectator sport.
If you've been walking, it may be time to kick things up a notch and progress to running. It's the things in life that you DON'T do that you regret, so read on to find out how you can train for your first 5K.
First, find an event. There's no shortage this time of year. Search web sites like www.Metrosports.com or www.Runnersworld.com for event listings. You may want to select one based on the sponsoring charity, location or date. Give yourself at least eight weeks to prepare mentally and physically. Once you have your date, you can focus on training with a new purpose. You may even want to enlist a training buddy.
A 5K is 3.1 miles. How much do you need to train to be able to run your first 5K race? If you possess a reasonable level of fitness, you can probably run three miles on very little training. You might be sore for a few days after the race, but you still could finish.
The Training Sessions
In order to avoid injury and make your first 5K a good experience, here's a simple plan for beginners featuring 30 minutes of exercise every other day. You may see walking as the enemy when trying to build up to running, but continuous walking will gradually prepare your legs for running.
If you're a beginner, start with one full week of walking for 20'30 minutes per session. Start by thinking in terms of seconds and minutes, not miles. Walk out the door and go 15 minutes in one direction, turn around, and return 15 minutes to where you started.
After your first week of walking 30 minutes, strive to walk for the first 10 minutes of your workout and the last 5 minutes. During the middle 15 minutes of the workout, jog for 30 seconds, walk until you recover, then jog 30 seconds again.
Repeat the jog, walk, jog sequence until the 15 minutes are up. In the beginning, it may take you up to four minutes to recover from 30 seconds of jogging. Eventually, adapt a 30/30 pattern: jogging 30 seconds and walking 30 seconds repeatedly for 15 minutes. Follow this 30/30 pattern for 30 sessions. Do what your body tells you. Everyone is different in his or her ability to adapt to exercise. When you're beginning, it's better to do too little than too much.
If you continue this 30/30 routine for 30 days, you will finish the month able to cover 2-3 kilometers walking and jogging. You're now ready to progress to the next stage of your training as a beginning runner. If you train every other day, it will take you two months to be able to run continuously for 30 minutes.
Building up to the 5K
Gradually, begin to increase the jogging time and decrease the walking time. For example, run for 45 seconds and walk for 30 seconds. Then, progress to a ratio of 60/30, then 75/30 or 60/15.
Vary your routine. Work a little harder one day, then make the next session an easier one. Build in a weekly rest day, where you do no activity and give your body a chance to recover. Without rest days, you won't improve. Running a 5K won't happen overnight, but it can happen in two short months -- and along the way you will see gradual improvements in your physical fitness.
Even when you build up to continuous running, remember to begin and end each workout by walking five minutes. This pattern of warming up, training hard and then cooling down is one used by runners at all levels.
Once you've mastered running for 5K, you can continue to train by increasing .25 miles each week for another month and then begin to incorporate speed intervals. If the training seems too difficult for you, either repeat the week you have just completed or drop back to the previous week before continuing.
Only you can judge whether you are pushing too fast or too slow, but it's best to err on the conservative side.
What To Wear
It's essential that you treat yourself to a new pair of running sneakers when you increase your running time. Cushioned socks will also help prevent blisters, calluses, corns and ingrown nails. They help keep the feet dry, so they don't move as much inside the shoe. Specialty socks are available for running. Choose loose-fitting garments or tight-fitting Lycra clothing, as they both work equally well. Bright-colored clothing helps ensure safety in high-traffic areas.
Unless you've done it, you'll never understand the feeling of accomplishment training for and competing in a physical event can bring. It's one of the greatest senses of accomplishment you can have to push your physical limits. Once you've run your first 5K, there's no reason you can't continue to compete at that race distance. You may enjoy it so much, you may want to increase the distance and try the 10K.
Building up to running can be fun, but don't make the mistake of doing too much too fast. The more you enjoy your training, the more encouraged you'll be to become a pacesetter.
If you turn on the television, you may see tons of infomercials about the latest machine or diet that is supposed to melt away unwanted belly fat and keep it off. All you have to do is use the machine and in a few weeks you'll have a flat stomach. Or, you are told to perform an endless amount of crunches or spend hours on the treadmill to burn belly fat. Unfortunately, there is no quick and easy way to lose belly fat.
First of all, a flat stomach is made in the kitchen. You are what you eat and if you eat junk, it will show up on you in unwanted areas such as your belly. Your workout regimen is the other part of the equation, and the most important factor of the regime is intensity. Intensity is inversely related to waist-to-hip ratios. Moreover, you burn more total calories per minute during high-intensity intermittent exercise. Below are some tips on how to get the flat stomach that you desire.
- Use exercises that work your abdominals all the time. Free weight exercises activate the core more effectively. Squats, lunges, step-ups, push-up variations, plank variations, deadbug variations, and inverted rows are among the best exercises that activate your core musculature throughout the entire movement. This way, you are working your body as a unit, which is how you use it every day. Moreover, you are utilizing more muscle groups when performing these exercises which means that you receive a greater caloric expenditure. Therefore, your body responds better to these types of exercises.
- Incorporate metabolic circuit training into your workouts. Metabolic circuits are total body workouts that involve high-intensity work periods with short rest periods in a circuit format. These types of workouts deplete carbohydrate stores so that your body is forced to burn fat during recovery and hours after. By performing these workouts, you get the strength training benefits of weight training and the cardiovascular benefits of cardio exercise, which adds to caloric expenditure.
- Restrict sugar, starch, trans fat, and partially hydrogenated fat intake. These ingredients set the stage for increased belly fat, not to mention a long list of diseases. Consuming too much of these ingredients creates unwanted inflammation in your body and makes you crave more unhealthy foods. These ingredients are found in foods such as baked goods, sports drinks, energy drinks, carbonated beverages, fruit juices, desserts, cereals, and some pre-packaged meats. Unhealthy ingredients, too many calories, and not enough exercise are a prescription for abdominal fat gain.
- Get enough sleep. You should be getting between 7-9 hours of sleep per night. Not enough rest negatively affects your appetite control system, making you crave more sugars and starches. Moreover, cortisol increases, which is notorious for mobilizing fat to the abdominal area.
- Drink half of your body weight in ounces of water per day. Doing so prevents bloating, keeps you from consuming too many calories, and boosts your metabolism.
Forget all of the old-school advice on how to get a flat stomach. Intense, total body workouts, good nutrition, and proper rest should be a part of your lifestyle in your want to drop fat. Flat stomachs are made in the kitchen and from effective exercise programs. So if you want a flat stomach, clean up your nutrition, use total body exercises, and crank up the intensity!
By Pamela Brown
Your Body Benefits from Your Hard Work
"Exercise improves your health." You hear it all the time, but what does that really mean? How much of a difference can exercise make in your life, and how much do you really need to do? You'll be happy to know that you don't need to spend countless hours in the gym to achieve the heart-health benefits of getting active.
Lower Blood Pressure
- A study by the National Institutes of Health showed that regular exercise (30+ minutes of moderate activity, 5+ days a week) reduced blood pressure in 75% of subjects who had high blood pressure. The reductions were approximately 10 mmHg for both systolic and diastolic blood pressures.
- According to the American College of Sports Medicine, the blood pressure lowering effects of exercise can be observed as soon as one to three hours after a single 30- 45 minute workout! This response can linger for up to nine hours post-exercise. Permanent blood pressure changes can be seen as early as three weeks to three months after beginning an exercise program.
Improve Cholesterol Levels
- A 2001 review involving patients with high cholesterol demonstrated a change in HDL (good cholesterol) and LDL (bad cholesterol) levels after a 12-week exercise program. On average, subjects experienced a 4.6% increase in HDL, a 5.0% decrease in LDL, and a 3.7% decrease in triglycerides.
- Other studies show widespread improvements in cholesterol levels are related to the amount of activity and not the intensity of exercise. The more minutes you exercise per week, the more your cholesterol levels will improve, even if accompanied by a minimal weight change.
Prevent Type II Diabetes
- The combination of physical activity and weight loss has a powerful effect on preventing the onset of Type II diabetes in high-risk individuals. In a recent study by the Diabetes Prevention Program, participants who exercised and lost excess weight had a 58% reduction in the onset of Type II diabetes over 2.8 years, compared to the control group.
Most of these health benefits can be achieved through moderate-intensity physical activity. Experts recommend at least 30 minutes, 5 days a week. Moderate-intensity activity causes a slightly increased rate of breathing and heart rate. It can be described as feeling "light" to "somewhat hard".
There are easy ways to add this type of activity to your daily routine:
- Park the car farther away from your destination.
- Get on or off the bus several blocks away.
- Take the stairs instead of the elevator or escalator.
- Take fitness breaks instead of cigarette or coffee breaks. Walk, stretch or do some office exercises.
- Perform gardening, yard work, heavy house cleaning, or home-repair activities.
- Avoid labor-saving devices; turn off the self-propel option on your lawn mower or vacuum cleaner, and hide all of your TV remotes.
- Exercise while watching TV. For example, use hand weights, a stationary bike or treadmill, stretch, or perform body-weight exercises such as crunches, push ups and squats.
- Keep a pair of comfortable walking or running shoes in your car and office. You'll be ready for activity wherever you go!
- Walk while doing errands.
The good news is that it's never too late to start an active lifestyle. No matter how old you are, how unfit you feel, or how long you've been inactive, research shows that starting a more active lifestyle now—through consistent, moderate-intensity activity—can make you healthier and improve your quality of life.
Fitness Tip: See exercise as a stress reliever - A simple shift in attitude can do wonders for your stress levels. If you've had a long, hard day at work, exercise is something that helps to relieve your stress and revive yourself. Change your attitude about exercising and look forward to it as time just for you, instead of a chore to be done.
Some great success gurus tout changing your inner world before you see results in your outer world. Meaning you must change 'you' before you can expect your life around you to change; this consists of the way you view the world, the way you perceive reality, the way you interact with others. Planning to lose weight without having a firm hold on your current beliefs and mindset (or inner 'you') can spell disaster.
Workout Shoes - Shoes for Strength Training
I've always worked out in just a plain pair of tennis shoes. Rarely to I see or even think that using special shoes would make any difference at all. However, I began to think of better shoe support when I started doing heavy squats. This prompted me to do a little research in specific type shoes for working out that would give me better ankle support and put my feet in a more level position for squats and leg presses.
After some Googling around, I came across the Otomix brand of shoes. There's virtually nothing on the net about workout shoes. There's even less in bodybuilding forums about the subject. Yet soccer players have special shoes, and so do most other athletes. Tennis shoes are great for running but they didn't seem to be wonderful when it came to squatting and doing other heavy leg exercises.
These shoes ( a few versions are available) sell for around $95 on average depending on the website you find, and the sales being offered. With some clever searching, you can find a great price. I ordered my Otomix Ultimate Trainers online and was pleased to see many e-mail and tracking notifications about my order. According to Otomix, these workout shoes were specifically for:
Ultimate Trainer has been designed specifically for weight training and incorporates the new High Performance Bodybuilding system. The HPB system provides a combination of comfort and support utilizing a special wrap around strap adjusted by our innovative lacing system. This shoe is a must for the serious bodybuilder.
Note: Their shoes run a half size small compared to your true shoe size. They suggest that you order a half size larger. Quickly I opened the box and found everything intact and in brand new condition. I was ready for my leg workout. Adjusting the laces properly is a must. It came from the factory like most shoes. It wasn't laced thru each of the holes. I fixed the laces and found the shoes to fit nicely and very snug. I felt ankle support and was able to tighten them like a snowboarding boot but not so tight as to be uncomfortable. I headed off to the squat rack.
Doing squats is something I enjoy. Honestly, I enjoy them a bit more now with full support for my feet. These shoes were great first time. NO break in period was necessary. They were comfortable, gave strong ankle support and allowed me to do full squats without any annoying feet issues. I felt like my feet were flat and firmly place on the floor with good traction. Moving onto the leg press, same thing. NO odd arches, no slippage, and good solid firm foot placement for a good pressing motion.
I only use these shoes on leg days. That is really where I want the support. I do not wear them outside for walking around. They are just like gym gloves. Used in that environment as appropriate. The soles of the shoe are good for traction in a smooth, flat gym environment. These particular shoes are not made to be worn as a street shoe. That would be a big mistake. You'd wear out the tread in days and be out $100 very fast. However, in the gym, where they are meant to be, these shoes were incredibly superior.
My overall reaction and opinion of my Otomix workout shoes are very favourable. I would recommend them to anybody looking for some comfortable, high quality, long lasting footwear that is designed specifically for the gym.
By Marc David
Fitness Tip: Business Travel Training - When traveling out of town, book a hotel with a gym. It's the next best thing to training at home. And if there's no gym, make your own! In lieu of a stair stepper, try the stairs! In lieu of a treadmill, try the sidewalk. In strange areas always check with the front desk about the safety of the surrounding area, particularly at night.
How to Eat Healthy At A Barbecue
Sniff. Sniff.
Smell that?
It's Barbecue season!
Almost as much fun as Wedding Season, barbecue season is an opportunity to hang out with friends and family, gather in the backyard or on a beach to play awesome lazy-man games like horseshoes and bocci, and indulge in disgusting food and beverage choices...resulting in bloated waistlines and Monday morning misery.
Wait, what?
With Summer in full swing and the Fourth of July right around the corner, I'd guess you'll be ending up at a bunch of outdoor fiestas over the next few months. If you're interested in making better food choices, it's often tough to do so at a typical barbecue as you're oftentimes surrounded by nothing but unhealthy options.
Nerd Fitness to the rescue!
Here's a foolproof plan to enjoying yourself at a barbecue, keeping your friends and stomach happy, and allowing you to stay healthy all summer long!
This fantastic "meat on a stick" concept works great for other cuts of beef, chicken, pork, and sausage - any meat that's not ground, really.
Score some major points by adding some variety to the standard 'chicken on a stick': cold, with different sauce options (BBQ, guacamole, or sriracha), or with different seasoning (try the pre-made seasonings from Mrs. Dash) - nutritious, delicious, and very easy to eat. Just don't poke your eye out.
But that's just meat - you can skewer the hell out of anything you put your mind to!
Looking for some non-meat options? Deviled eggs can be a huge party hit with the right crowd, but if you don't have time to make a healthy mayo, try Guacamole Devilled Eggs.
Deviled eggs not your thing? Butternut squash and sweet potatoes can serve as a good replacement for regular potatoes and other starchy sides.
Guacamole Deviled Eggs
Original Recipe Yield8 servings
- 4 whole eggs in the shell
- 2 avocados - peeled, pitted, and mashed
- 1 tablespoon chopped cilantro
- 1 tablespoon minced green onion
- 2 teaspoons minced seeded jalapeno pepper
- 2 teaspoons fresh lime juice
- 1/2 teaspoon salt, or to taste
- 1 dash hot pepper sauce (e.g. Tabasco™), or to taste
- 1 teaspoon Worcestershire sauce, or to taste
- 1 teaspoon Dijon-style prepared mustard
- 1 pinch paprika
- Place eggs in a saucepan and cover with cold water. Bring water to a boil and immediately remove from heat. Cover, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, cool, and peel. Slice eggs in half, and remove yolks to a mixing bowl.
- In the bowl with the yolks, combine the avocado, cilantro, green onion, and jalapeno. Stir in the lime juice, and season with salt, hot sauce, Worcestershire sauce, and mustard. Mix well, and fill empty egg white halves. Chill until serving. Sprinkle with paprika just before serving.
Nutritional Information
Amount Per Serving Calories: 119 | Total Fat: 9.9g | Cholesterol: 106mg
Go green. REAL green.
BBQs are notorious for having salads of every type, most of which are salads in name only: Fruit salad, pasta salad, taco salad, macaroni salad, potato salad, JELL-O salad. Except for the fruit salad, none of these are really healthy.
Why not actually bring a HEALTHY salad? Here are a few you can whip up in a matter of minutes:
Or - cut a bell pepper in half and hollow it out. Then fill the inside with a salad made out of celery, onion, tomato, pickles, and bacon, mixed together with primal mayo. The pepper serves as an edible bowl that's healthy for you."
Take that, bread!
Primal Mayonnaise
If using raw eggs in mayonnaise makes you nervous, try this recipe, which not only dramatically reduces the sugar content but also partially cooks the eggs!
2 large egg yolks
2 tbsp fresh lemon juice
2 tbsp water
1 tsp dry mustard
1 tsp salt
1 cup pure olive oil
Heat the egg yolks, lemon juice, water, and sugar in a small skillet over very low heat, stirring constantly. At the first sign of thickness, remove from heat and submerge in a large pan of cold water (you should continue stirring here to avoid creating citrus-y scrambled eggs…trust us!) Scoop mixture out of pan and into a food processor. Blend for a few seconds and then let mixture sit uncovered for at least 5 minutes to cool. Add remaining dry ingredients, and blend on low speed. Drizzle oil slowly into the mixture until all ingredients are combined. Scoop into a large glass container and chill immediately. Mayonaise should keep for at least one week if stored correctly.
And if you're absolutely desperate for potato salad (is anybody ever really desperate for potato salad?), go with sweet potato salad instead.
Looking for some healthy snack options to snack on while playing horseshoes or bags?
How about some Ants on a Log? You know, celery with almond butter and either raisins or dried cranberries stuck on them...which looks like...wait for it...ants on a log! Trust me, these bad boys are a huge hit - they're not only delicious and easy to eat with your fingers, but they remind people of when they were five.
Remember those days? Sigh.
What about chips? Are there healthy chip options? You bet your ass there are!
Try Kale Chips or Spicy Sweet Potato Chips and dip them in guacamole.
Or – try this - It's a jalapeno pepper cut in half, stuffed with shrimp, dates, avocado, wrapped in bacon, and drizzled with a little honey. They're a huge hit with clean eaters and non-clean eaters alike!
I know, there's nothing better than kicking back with a few ice cold beers or fun cocktails while sitting on a back porch with your loved ones as the sun sets.
So I don't want you to stop doing that - I believe in two ideals when it comes to making healthy decisions:
"Do the best you can, with what you have, where you are," from Teddy Roosevelt, and "You gotta have fun," from my Dad, who happens to enjoy Nerd Fitness (hi Dad!) almost as much as he enjoys Miller High Life (the champagne of beers, as he says).
Epic Win
- Red Wine (organic if possible) - ~130 calories and ~5-6g carbs. Full of the healthy stuff previously listed.
- NorCal Margarita - (Robb Wolfe's drink of choice) tequila, club soda, and lime juice – ~150 calories and ~5g carbs
- Whiskey/Brandy/Scotch/Cognac - Full of healthy antioxidants as well. 64 calories and zero carbs.
- Vodka/soda or Vodka/rocks with lime (my drink of choice) – >2g carbs, 66 calories + lime juice (>10 calories)
- Bacardi and Diet - (Staci's drink of choice). 2g carbs, 66 calories. I know, I know, fake sugar and chemicals, but we're already drinking, right?
- White wine - ~130 calories and ~5-6g carbs. Not a terrible option, but not nearly as many of the healthy benefits you get with red.
- Light beer - ~100 calories and ~3-5g carbs. This varies on the type and brand of beer. Yes, lower in calories and lower in carbs, but beer is created from a grain and it's easy to consume LOTS of these very quickly.
- Regular beer – ~150 calories and 10-14g of carbs. Made of grain, easy to consume half a dozen of them without batting an eye, and full of calories and carbs. If you're a real beer drinker (I am), do so in moderation. I'll refer you back to the "what are your goals" section to determine what "moderation" is for you.
- ___________ and coke/sprite/orange juice/cranberry juice. Sugar, sugar, sugar, sugar, calories, sugar. The innocent cranberry juice you added to your vodka? 120 calories and 30 grams of sugar.
- ___________ and Red Bull – Although I love Red Bull's marketing, I hate their drink. Both alcohol and caffeine are diuretics which will dehydrate you very quickly. On top of that, the alcohol tries to slow you down, the caffeine tries to speed you up – your body has no effing clue what to do.
- Pretty much anything frozen – Sugary margaritas, daiquiris, pina coladas, hurricanes, vodka Red Bull slushies (yes these exist, stay far far away). There's enough sugar in these drinks to make Def Leppard think 'that's a bit much'.
- Sangria – Think of it like wine but with 20 packets of sugar added in.
If you are going to drink at a barbecue, go into it with a plan: Instead of blindly pounding whatever drink is placed in front of you, make smart conscientious decisions earlier in the day and follow that plan through to the end.
For example:
- I'll drink a bottle of water in between every alcoholic beverage.
- I can have one drink per hour; not fourteen.
- I'll be slowly sipping on this Paleo Margarita (tequila on the rocks with lime juice), thank you very much!
Now, I won't tell you to abstain from drinking; heck, I won't even tell you not to binge drink - if you feel the need to consume sixteen beers and five shots of tequila to enjoy yourself, that's your decision. I'm not your dad! Let's assume, however, that you're not going to be drinking yourself into a stupor, but still plan on having a few adult beverages - this next part is for you:
The reason that drinking at a barbecue can be Bad News Bears is that in addition to the liquid calories you're getting from the alcohol, you might also choose to consume RIDICULOUS amounts of empty calories from chips, hot dogs, popcorn, candy, nachos, pizza, and/or whatever processed foods you can get your hands on.
Rather than stuffing your face with unhealthy foods while drinking, stuff your face with HEALTHY options so you don't even need to think about the unhealthy stuff.
By: Brian at nerd Fitness


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Last night, ABC News released footage of Trayvon Marin's killer George Zimmerman arriving at the police station on the night of the shooting. The video, which "shows no blood or bruises" on Zimmerman, seems to provide a stark visual contrast with Zimmerman's version of events that night. Recall, Zimmerman claimed Martin "slammed his head into the sidewalk, leaving him bloody and battered.'" Judge for yourself:
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Foresthill, CA
Heritage interns' primary duty will be to conduct inventories within project areas for historic and prehistoric resources. Supervision, training, and technical equipment (e.g. radio, gps, and compass) will be provided. Inventories are generally conducted four days a week (typically four 10-hour shifts) in semi-rural and remote forest locations. Interns will work in pairs, with Forest Service personnel or independently, often in steep and difficult terrain, and occasionally in inclement conditions. Duties also may include helping to open, close, or repair historic sites, collect site data in the Granite Chief Wilderness, organize and evaluate site records, monitor for grazing impacts at heritage sites, and other tasks as assigned. Interns will gain experience in the application of academic theories and principles to practical work situations, including heritage resource management and the interaction between other resources such as fire, timber, recreation, mining, engineering, soils, hydrology, wildlife, and grazing. Interns will understand how their field data is utilized and affects heritage resource management decisions. Skills in GIS, GPS, photography, data recording and site sketching are desirable but not critical. Interns will be provided ample training opportunities during the field season, appropriate to the job and position.


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The BFI revisits the chilling, compelling classics of controversial film-maker Roman Polanski
Astonishing effects and great performances leave audiences white-knuckled and teary-eyed
Boxing Day movie: Cruise doesn't fall short as Lee Child's cocky, smart vigilante Jack Reacher
Lee's dazzling movie of Yann Martel's best-selling novel leaves the film critics in awe
Tom Cruise's Jack Reacher film and Ke$ha single also affected in wake of shooting
Kathryn Bigelow's acclaimed film about the killing of Bin Laden is accused of legitimising torture
Daniel Day-Lewis and Steven Spielberg lead nominations for the January movie awards
Winstead and Breaking Bad star Aaron Paul are 'dynamite' in drinking drama that impressed at Sundance
'Unwholesome, deplorable – delicious!' Pulp Fiction director makes brilliant comeback with slave movie
Ultra-Orthadox Jews of the Belz Hasidic sect watch the wedding ceremony of their leader's grandson, Shalom Roke'ach, in Jerusalem last night. About 25,000 people attended the 18-year-old's wedding to Hannah Batya Penet.
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The head of the German Bundesbank, Jens Weidmann, says the European Central Bank will have to re-examine the Irish promissory note deal to make sure it doesn't breach its rules.
He said he was very concerned about monetary policy being too closely intertwined with fiscal policy and crossing the line to
monetary financing.
David Powell, Bloomberg BRIEF's senior economist said that Mr Weidmann is primarily worried about the fiscal nature of the transaction. Mr PAowell said Mr Weidmann has been the most vocally opposed ECB governing council member to many of the operations of the ECB over the past year.
Elsewhere, the European Commission has unveiled its blueprint for a Financial Transaction Tax which 11 member states including France and Germany but not the UK or Ireland are intending to implement from 2014.
It aims to bring in €35 billion in tax revenue a year and also intends to levy tax on transactions taking place in financial centres such as London and New York which are not part of the FTT zone.
Mr Powell said that history provides a clue as to how the tax will be implemented - that the financial world will find inventive ways around it. He said they will come up with creative avoidance schemes leaving it open to interpretation.
*** Investor Warren Buffett who, alongside Brazilian billionaire Jorge Paulo Lemann, has just paid $28 billion to buy Heinz was first alerted to the potential of the food company by its former chief executive Tony O'Reilly.
Buffett told Dealbook.com that the Irish rugby star and businessman apparently would wax lyrical to Buffett about the company in conversations the two men had as far back as 1980 when O'Reilly was running Heinz.
Well the seeds planted then have seen Buffett and private equity firm 3G, backed by Lemann, pay what is considered quite a steep price for Heinz. The $28 billion is 19% above Heinz's all time record value on the stock market.
*** Independent News and Media, another company once run by Tony O'Reilly, is attempting to remove the chief executive of an Australian media operation in which it has a 29% stake.
In a statement to the stock exchange last night Independent News said it was seeking the removal of Brett Chenoweth both as a director and as chief executive of media group APN.
*** The euro trading at $1.338 and 86.2 pence sterling.


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Director, Machiavelli Center for Cold War Studies (CIMA)
Professor of History of International Relations, University of Roma Tre
Leopoldo Nuti is Director of the Machiavelli Center for Cold War Studies and professor of history of international relations and coordinator of the international studies section of the doctoral school in political science at the University of Roma Tre. Since March 2006 he has been director of CIMA. A graduate of the Universities of Florence (Laurea), George Washington University, (M.A. in Internat...
Woodrow Wilson Center
Christian F. Ostermann is director of the History and Public Policy Program (HAPP) as well as the director of European Studies (ES) at the Woodrow Wilson International Center for Scholars. Under his purview as director of HAPP and ES, Ostermann also oversees the Cold War International History Program (CWIHP), the European Energy Security Initiative (EESI), the North Korea International Documentati...
Nabeel Rajab is president and co-founder of the Bahrain Center for Human Rights and long-time crusader for human rights in the Kingdom of Bahrain. Rajab also currently serves as the deputy secretary general for the International Federation for Human Rights and as the chairperson of CARAM-Asia.Rajab was one of the first defenders of Bahraini human rights, and is credited with the foundation of the...
Ph.D. Candidate, University of Bologn.


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Qnap TS-219P Turbo Nas
A box of delights?
Agentless Backup is Not a Myth
Review There are two main criticisms that can be levelled at Qnap's TS-209 range of Nas boxes: they have poor file transfer speeds and poor access to the hard drives. The TS-219P tackles those issues head on with a faster 1.2GHz Marvell processor, compared with a 500MHz Marvell chip in the TS-209P, and sensible hot-swappable bays.
Qnap's TS-219P Turbo Nas
There are no hard drives supplied with this twin bay Nas box, so you'll need to screw your chosen Sata hard drives to the hard drive caddy that includes screws and fittings for both 3.5in and, pleasingly, 2.5in drives too. Unlike the TS-209, there's no faceplate nonsense covering the hard drives, however, it's not as pretty as a TS-209. The TS-219P goes for more of a server look like Netgear's ReadyNas range and is very sturdily built.
The hot-swappable caddies have a thick lever and a lock on the front. There are also four LEDs – two for hard drive status, one for eSata and one for Lan – that change colour so you can diagnose potential problems.
An built-in speaker can also signal potential problems, although an LCD panel – present on many other Nas boxes – would be better for solving problems. A USB port joins the party on the front, while two USB ports, two eSata ports, a Lan port and the power connector, alas featuring an external power brick, can be found on the rear.
Scheduled backup, Nas finder and bittorrent software is all included on a CD. Each does its job admirably, although the bittorrent software has uPnP Nat port forwarding disabled by default. You'll need to enable that if you want to avoid configuring port forwarding on your router. Bittorrent files can be started on the Nas from the client or by dragging and dropping a torrent file onto a widget called Qget that floats around the desktop.
eSata and USB ports allow storage expansion
Head into the web configuration pages and you'll be presented with a slick coverflow-like interface – part of Qnap's new ajax-powered v3 firmware – where the web file manager, main setup pages and the Multimedia Station reside. The Multimedia Station enables access to videos, photos and music with a browser, with the slideshow mode option being a particularly impressive party trick.
Yeah but look at all it can do....
I've had a 209 since November last year and in the time up to now I've only just begun to realise what it can do.
Initially I just wanted a mirrored NAS that I could store all my movies and music on after having lost 300GB worth in a hard disk crash, but soon after I realised it could:
- Stream via uPnP via built in Twonky Server
- Act as an iTunes server
- host an FTP server accessible over the internet for uploading and downloading files.
- Same as above over HTTP
- Design and Host my website, forum and blog.
- Forward IP information to a 3rd party DNS company
- Stream music through a web interface over the internet
- Host an Email server
- Host 2 printers and share them over the network
- Act as DHCP server for the network
- Connect to IP cameras on the network and act as a server for them
- backup to a USB drive via a one touch button (slow as hell for an initial load but can properly sync rather than wipe and reload everything on the target drive).
- Act as a TimeMachine backup drive (with a bit of tweaking)
- Act as a torrent and HTTP/FTP download server.
- Join the Mule file sharing network
And I'm sure there's more I'm leaving out, I've used quite a few of these features but not all of them. Sure, there are some I will likely never use but I doubt anyone will manage to use ALL of the above.
And the QNAP team are constantly pushing out updates with new features, and the QPKG facility allows third party software to be installed and accessed via the web interface.
I'm more than satisfied with my decision to buy the 209, even though transfer speeds aren't that great. If the 219 addresses these issues then I would definitely recommend it to anyone looking for a good all round NAS product.
The alternative of course is to spin your own NAS using a SheevaPlug. 1.2Ghz ARM based Kirkwood processor, 512MB RAM, 512MB Flash, SDCard, USB2, 1Gb Ethernet. $99 Runs Ubuntu from flash, with plenty of room for your own stuff, stick a Western Digital MyBook Mirror on the USB port and bobs yer uncle so they say..
This what I have done, and I get the best of both worlds, near NAS formfactor, NAS power consumption, ultimate configurability and a enough resources to do the most CPU intensive tasks (like transcodiing on TwonkyMedia).
@Peter D'Hoye
"Sure you can put together a small pc cheaper and use it as server, but in the end I bought a QNAP NAS and am happy with it:"
And I'm just about to do the same. Been considering a NAS box for while, this is the first one I've seen that ticks all the boxes for me.
I've actually got most of the services running on a couple (or three) PCs under Linux already. However, our sixth power cut in the last month has highlighted how much use the whole family makes of the servers, not just yours truly. So one of these, a small UPS, a couple of 1TB drives that I've already got (had been planning to upgrade a server anyway) and that should be the last time I have to talk the wife through restarting the servers. And I get my playpen servers back!


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New SAISD Pay Scale
By: KSAN News Staff
Updated: July 24, 2007
San Angelo ISD has a plan that may help here locally. SAISD Assistant Superintendent Jeff Bright said, "I think that there will be a lot of people that are pleasantly surprised. At least we hope they are." Bright is referring to the recently approved pay scale for school employees.
The latest pay increase is a pleasant surprise for district employees, but San Angelo school leaders say the salary increases are critical. Schools across Texas are bidding for the best teachers. Bright said, "In order for us to keep up with them and not lose our quality employees, we need to give annual salary increases."
SAISD school administrative staff is getting a 3% raise, support staff will get 4%, Head-Start teachers will receive 2.5%, and each teacher will get a flat $1,500 raise across the board. Under the school's new pay scale, every employee will receive a pay increase, with the exception of the school's superintendent.


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Starring: Tommie Smith, Peter Norman, John Carlos
Director: Matt Norman
Rating: 5/5
At the Mexico Olympics Tommie Smith and John Carlos raised their fists on the podium as they collected their gold and bronze medals as they fought against racism and discrimination in America.
That image is one of the most powerful of the 20th Century and it had huge repercussions for the men involved.
Almost forgotten in the ensuing years is the seemingly quiet and composed man in the left of the picture, the Australian silver medallist Peter Norman.
Why is he considered a household name throughout the United States even today? And why do the other medallists Tommie Smith and John Carlos consider him a brother?
This is the story of the quiet man, the forgotten man and a Salute to him.
Matt Norman has delivered a stunning and incredibly moving documentary about three men who were not afraid to stand up for what they considered to be right.
The movie is made up of sports footage as well as riot and protest images of the day along with a sting of interviews and comments that the three men have made over the years.
What is so evident to see is the bond of love and respect that exists between these three men; Norman did not have to be part of the demonstration made by Smith and Carlos but he stood beside because he believed what they were doing was right.
This is a fascinating story about a trio's rise to the pinnacle of their careers and how they used their status to support a cause.
Salute is a riveting story from start to finish that takes you back to a troubled time in Australian and American history.
The ripples of what these men did are still being felt today as the battle against racism and discrimination goes on.
Salute is an inspirational tale of courage that is absolutely not to be missed - one of the best movies of the year so far!!!
Salute it out now
FemaleFirst Helen Earnshaw


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Improving Customer Relationships: Many Times It Comes Down to - Multiple Dialogs…
When I was in college, I had the chance to briefly study under Richard Feynman, the famed physicist from Cal Tech, who, as a visiting professor conducted a "long" lecture in Advanced Quantum Mechanics. Since we were using his book, The Feynman Lectures in Physics Quantum Mechanics for our course of study, several of us studied the section that he would be discussing in great detail. In this case, it happened to be the lowly ammonia molecule. We didn't want to appear stupid if he asked us a question. Of all the topics in his book he could have picked to discuss with us, I wondered why he chose this topic. I would soon learn why.
Without getting into the detail of mathematical physics, there are several ways to describe physical models mathematically. Usually, one picks the most appropriate method that is suited for the end result. As Dr. Feynman began describing the molecular, atomic, and subatomic models of this gas, I noticed that his dialog shifted quickly from physical chemistry, to solid state physics, to relativistic physics, and to optical wave theory in order to explain the various behaviors of this molecule. In addition, he did not follow the math examples in the book. He moved quickly through different mathematical representations to describe the theory that he was discussing in the moment. These math representations (or tools) were just as varied as his use of differing sciences. We constantly moved between different coordinate systems, using different math capabilities including non-Euclidean geometries, non-linear algebras, and traditional equations. When I returned to my room that evening, I felt overwhelmed and wondered what had happened to me that day. I had learned several important points:
1) There are differing dialogs that describe a model/function; one needs to be conversant in each of these to really understand the underlying principles.
2) For seemingly simple models/functions, things can sure get complex in a hurry. This is why a "simple" molecule was selected to study.
3) One needs flexible tools and an excellent knowledge of how to use these tools at the most appropriate time.
4) Don't underestimate the amount of work it takes to really understand something in-depth.
So, what does this story have to do with this blog entry about improving customer relationships? In order to generate business value for organizations, one needs to be able to speak on the same topic using multiple dialogs - dependent upon the desired business result.
Let's begin with an example focusing upon creating a new physical product that will be manufactured and sold to customers. This occurs every day in many manufacturing companies.
Today, product managers need to decide between two different modeling approaches to create new products. The "old" way (e.g., history-based modeling) is based upon models that have history context with complex integration "trees" to understand. In addition, differing areas in the product development lifecycle require different "feature" sets to describe the additional information in the model that is needed to satisfy specific criteria at this phase. Adding to the complexity is how modeling constraints are applied, either with a tool, a business process, an operations process, or some hybrid of the three. On the other hand, "direct" modeling, a technique to simply create the model efficiently without all of the overhead and complexity of history-based modeling, can be used. This modeling technique, being heralded as the best breakthrough in the last twenty years, is spawning new companies, alliance relationships, etc.
I bring this forward because this is a primary dialogue that engineering product managers engage in when it comes to creating new products in the portfolio. However, as an IT service provider, many organizations have few people that can engage in this dialogue. Most IT organizations focus upon a secondary dialog that interprets the primary dialog into terms of computing, storage, network, security, automated workflows, applications, and data. I refer to this dialog as "engineering for techies" - not an endearing term in that much gets lost in the translation. Furthermore, the dialog becomes more tertiary when we reduce the secondary dialogue to such questions as "how many volumes do we need to store the product data?", "should we use jumbo frame settings in our routers when moving these terabytes of product data?", etc. This sequence of dialogs becomes so constrained, and necessarily so, that we are not communicating what it takes to build world-class products with our customers.
IT organizations must have competencies to be conversant in the primary, secondary, and tertiary dialogues with our customers. Failure to do this introduces risks that that can impede productivity, efficiency, and worst of all, creates the wrong set of tools, technologies, and processes for our customer base, instead of maximizing value delivery. In order to be involved in the breadth of discussion required, it means we must know, in detail, our customer's business, how they run and operate their business, knowing and shaping our value to meet customer needs, and executing strongly, every day. I know this is motherhood and apple pie to many readers; however, there are gaps between knowing this and executing it. I know because I see it almost every time I engage with our customers.
Years later, when Dr. Feynman assisted in determining the reasons for the STS-51 (e.g., Challenger) incident, his analysis led the team to focus on the O-rings and their behavior in cold weather. It's my belief that his incredible strength at engaging broadly and deeply with all the different stakeholders (e.g., product engineers within the vendor communities, test engineers at the NASA centers, operations staff involved in the preparation of the shuttle for next flight, quality control leaders who oversaw inspections, etc.) to comprehend the entire incident at its most detailed level led to this discovery. After all, he was a great scientist who could speak many dialogues. As IT leaders, we need to learn from his behavior in creating world class products and services for our customers.
Product management
Richard Feynman


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Football Player of the Week: Hasan Muhammed-Rogers, Richards
September 11, 2012 7:34PM
Hasan Muhammed-Rogers, Richards football.
Updated: October 14, 2012 1:26PM
Hasan Muhammed-Rogers, of Richards, is this week's Pepsi-Cola/SouthtownStar Football Player of the Week,
The sophomore stepped in for injured starter Tommy Mister at quarterback and completed 9-of-17 passes for 149 yards and two touchdowns to lead the Bulldogs to a 35-0 win over Evergreen Park. Muhammed-Rogers also rushed for 79 yards.
Coaches wishing to nominate Player of the Week candidates can do so by contacting Pat Disabato at firstname.lastname@example.com or (708) 802-8837 by 11 a.m. Tuesdays.


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For this week's #FootyFriday we're wondering who would win between Africa and Asia in a one-off match? With African stars Drogba, Adebayor and Eto'o leading the line against Asia, we're sure it would be an action packed and high-scoring game!
Ji Sung, Honda, Chu Young and their teammates would have to be on top of their game to have any chance of winning.
Looking back at the performances from South Africa 2010, with Ghana getting to the quarter-finals, you'd have to say that Africa would have the edge over 90 minutes, but no doubt the Asian side would be happy with the title of 'underdogs'.
So, who do you think would win?
#FootyFriday Asia vs. Africa
#FootyFriday pits Africa against Asia in a one off match
Add Your Voice 3Matt Marenic McFly
From Sisak, HR
I so like this kits that Puma did for Africans teams... Amazing colors and style...
I don't like this new trend when everything looks vintage...
Oct 4 2010
Jonathan Fritzsche
From High Wycombe, Buckinghamshire
Asian football is on the rise. But against the Africans, the Asians do have too big of chance. The African Players way too tough. But you never know.
Oct 6 2010
joaquim jose americo
From hauuse
ok goog produce
Oct 12 2010


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Boy George has had some trouble with his weight in recent years but he turned up recently looking quite trim according to a Feb. 18 report on People. He was recently seen showing off his new physique at the
Boy George showed off a svelte new figure when attending the London showing of Whatsonstage.com Awards and in an interview with Danny Baker for the BBC show "Great Album Showcase."
George, 51, still dons his trademark makeup and wears his customary outlandish wardrobe. He has kept fans updated about his weight loss journey on by posting his progress on Twitter. Included in his posts are the advice he's received from his doctor and the reactions he's gotten from others on the lifestyle changes he's made.
For example, he tweeted his breakfast on Feb. 8:
"Mmm, porridge with cherries & a dash of cinnamon! Cook the cherries with the porridge! Bloody gorgeous!"
The former Culture Club lead singer attributes his weight loss success in part to Freer Nutrition, a weight loss program he calls his "secret."
What do you think of the new Boy George?
Be sure to check out Theresa's other columns:
TV Examiner
Self-Sustained Living Examiner
Southern Illinois Day Trips Examiner
If you liked this article click the Subscribe button to receive email updates when a new article is published. Follow Theresa on Google+, StumbleUpon and Twitter or connect on Pinterest. Visit Amazon to find fiction by Theresa.
©TheresaLeschmann. All Rights Reserved. No part of this article may be reproduced without prior permissions from the author. Partial reposting is permitted with a link back to the original article.
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RendrogyNot Dead Yet
Last Activity: 01-31-2013 07:59 AM
About Me
- About Rendrogy
- Biography
- i am an ideot'
- Location
- Tromaville
- Interests
- horror movies, transvestites, zombies, music, booze, drugs, writing, masturbating, playing the guitar (badly)
- Favorite Horror Movie
- Humanoids from the Deep
- About Me
- http://www.last.fm/user/Rendrogy
I have no friends, no life, and no purpose. You could learn a thing or two from me... - Music
- Alice Cooper, Audioslave, Billy Idol, Black Label Society, Boards Of Canada, The Cars, Cheap Trick, Chris Cornell, Cornbugs, HIM, Megadeth, Muse, Queens of the Stone Age, Radiohead, The Rolling Stones, Them Crooked Vultures, Therion
- Movies
- John Waters, Frank Henenlotter, HG Lewis, Lloyd Kaufman, Jim Van Bebber, Roger Corman, Troma, Hammer, Vincent Price, Texas Chainsaw Massacre, Slumber Party Massacre, Italian horror films, 80s slasher films, Rocky Horror
- Californication, Dexter, Ren and Stimpy, Six Feet Under, Terminator, Viva La Bam
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- Do you think I'd look good as a blond?
Do you think it would enhance my filthiness?
- Do you think I'd look good as a blond?


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FW: [ECOLOG-L] PhD & MSc opportunities in landscape ecology/disturbance/vegetation at Simon Fraser University, Canada
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-----Original Message-----From: Ecological Society of America: grants, jobs, news[mailto:[log in to unmask]] On Behalf Of Meg KrawchukSent: Thursday, November 03, 2011 3:55 PMTo: [log in to unmask]Subject: [ECOLOG-L] PhD & MSc opportunities in landscapeecology/disturbance/vegetation at Simon Fraser University, CanadaPhD and MSc opportunity in landscape ecology and biogeography, disturbanceinteractions in British Columbia's pine forestsTwo positions are available, one PhD and one MSc, to join the Landscape andConservation Science Research Group at Simon Fraser University (SFU).Graduate students will participate in a project examining the outcome ofdisturbance interactions on sub-boreal vegetation communities innorth-central British Columbia (BC), Canada as part of a broader researchprogram studying the geography of disturbance in Canada's northern forests.Details about the positions can be found at:www.sfu.ca/~makrawch/positions2011.pdf. Field work will take place innorth-central BC, in a region near to Vanderhoof, beginning May 2012, withgraduate term beginning fall 2012. Students are welcome to define their ownresearch focus within the scope of the project.Successful students will join the Landscape and Conservation ScienceResearch Group, www.sfu.ca/~makrawch, led by Dr. Meg Krawchuk in theDepartment of Geography at Simon Fraser University. SFU is a mid-sized,research-intensive university located atop Burnaby Mountain in BC, Canada.Within the Greater Vancouver Area, SFU provides easy access to numerousscience and conservation institutions, vibrant city life, and absolutelyfantastic mountain recreation opportunities. The departmental deadline forapplication to the graduate program is January 15 2012. Information aboutthe graduate program at SFU can be found at:www.sfu.ca/geography/graduate-programs/admission.If you are interested in one of these positions, please send an email to Dr.Meg Krawchuk, [log in to unmask], with brief details of your researchinterests and experience, why you'd like to participate in the project, andyour academic standing over the last two years. I would like to hear frominterested students by end-November.--Meg KrawchukAssistant ProfessorLandscape and Conservation Science Research Group Department of GeographySimon Fraser University**
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BirthDate BirthPlace |
St. Michael, Barbados |
Title |
Her debut single, "Pon de Replay," made it to No. 2 on the U.S. Billboard Hot 100 chart in summer 2005. |
Auditioned for Def Jam Records President and C.E.O. Jay-Z who signed her after hearing her sing three songs. |
Appeared on a July 2006 episode of All My Children. |
In 2003, she was discovered by music producer Evan Rogers while he was vacationing in Barbados. |
")); |


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The Annual Statewide Legal Aid Conference
The 2013 Annual Statewide Legal Aid Conference will be held from October 16-18 at the Renaissance Portsmouth Hotel & Waterfront Conference Center.
Please check back here periodically for updates on the 2013 Annual Statewide Legal Aid Conference.
Thank you to the Virginia Law Foundation whose grant, along with our sponsors, make the conference possible every year.
Please contact Danielle Manuel, VPLC Training Coordinator, with any questions you may have about the annual conference.


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Tesco Lighting Mother And Child Floor Lamp, Antique Brass
Catalogue Number: 206-8826
- Antiqued brass effect finish
- Includes 1x J118 & 1x G9 bulbs
- H180xW26xD26cm
Product Details
Perfect for lighting up your home office, bedroom or lounge, this mother and child floor lamp provides a brilliant amount of light. With a stylish antiqued brass effect finish, this contemporary lamp makes a practical and simple finishing touch. It features an uplighter for ambiance and a smaller positionable spotlight. Includes J118 and G9 bulbs, maximum 300W & 40W.
back to topProduct specifications
Key Information | |
Colour | Antique brass |
Type | Floor lamp |
Material | |
Material | Metal and glass |
Features | |
Bulb Type | J118 & G9 |
Assembly | Self assembly |
Design | Mother and child lamp |
Power | |
Maximum Wattage | 40 |
Additional Information | |
What"s in the Box | Includes: bulb |
Dimensions | |
Product Height | 180.0 Centimetre |
Product Width | 25.4 Centimetre |
Product Depth | 25.4 Centimetre |
Product Weight | 6.38 Kilogram |
Customer reviews
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Sellers at Tesco are high-street and online retailers who'll be selling their products on Tesco. For now we are only featuring a small selection of Sellers. But this is just the start, we'll be adding more each month. For the latest list of Sellers visit our Seller directory.
What it means for you
- 1000s more products to choose from
- Everything in one place
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Why Sellers at Tesco?
Because we want to make it easy for you to find the widest range of products at low prices, all in one place.
How does delivery work for Sellers?
Delivery charges are calculated at checkout. If Click & collect is available from a seller you'll be given this option at checkout. The delivery of seller items is managed by the Seller. If you have a question about the delivery of a seller product please contact the seller


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Release date: May 04, 2012
Directed by: Joss Whedon
Language: English
Redcap recommended this 1 month, 1 week ago
When I first saw it in trailers and everyone was talking about it, I thought it was over-hyped. When I finally watched it, that hype was justified.
jack112 recommended this 7 months, 2 weeks ago
rzabala recommended this 9 months ago
Trailers and clips
Hallofrumors recommended this 10 months ago
A rare Marvel!
lea39 recommended this 10 months, 2 weeks ago
very addictive movie, great actors, a good mix of action and humor
Ahokettunen recommended this 10 months, 3 weeks ago
I've been mostly recommending artsy and visually beautiful award-winners here lately, but I can assure you that this gem will not let you down. Superheros cooler than ever making ironic jokes about each other, an interesting plot, great effects and sense of drama. This is one of the movies you want to see in the cinema, not back home as a DVD.
Dubreuil recommended this 12 months ago
Such a good movie. In line with the other superhero movies released previously. A lot of action, yet, lots of funny moments...
jaggdd recommended this 1 year ago
Yes, it's over-inflated sugar-coated digital dross. But when something like that has its stories and characters treated with the same kind of respect that Pixar gives its just as artificial sprites thrown up on the screen; you feel for what happens to the characters and the superheroic things they do on screen to save Earth! Starts slow but ends up being the live comicbook king, usurping Superman
iamrilles recommended this 1 year ago
What you see is what you get and you will get is more than what you expect.
kmabarrett recommended this 1 year ago
Pros: Not just a great comic book movie; also a very good movie on its own. Action, plot, humor, repeat... My man HULK steals the movieCons: probably 2 yrs to the next episode.
seanti69 recommended this 1 year ago
Everything I want in a super hero blockbuster.
ibellach recommended this 1 year ago
Very exciting; incredible special effects!
normaali recommended this 1 year ago
It's good because Stark is in it. I feel it is a poorly guided Iron Man movie.
beatrizklotz recommended this 1 year ago
Amazing! I watched it 5 times already, and I can hardly wait to see it again!
renaissancechambara recommended this 1 year ago
Bland but visually impressive rendering of the Avengers - all sizzle and no steak
LWTBP recommended this 1 year ago
Not as deep as The Dark Knight but certainly the most entertaining summer action superhero movie around!
mrflowerpot recommended this 1 year ago
One of the best super heroes movie.
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Welcome to International Programs at North Dakota State University
Welcome to the website for the Office of International Programs! Services and programs provided by our department include:
- Undergraduate international admissions
- Intensive English Language Program admissions
- Advising for prospective and enrolled international undergraduate and graduate students on matters such as immigration requirements, employment, health and personal issues, and academic problems
- Faculty and Scholar services
- Study Abroad programs
- On-campus programming and activities with an international focus such as International Week, the World iView Speaker Series and International Education Week
Online Appointment Scheduling is Now Available
F-1 and J-1 students are now able to schedule appointments with their international student advisors online. Click here for information and instructions.
Important for International Students - Remember to Update your Address
To maintain immigration status, all international students are required to update their home address and employer address within 10 days of any change. If you are an F-1 or J-1 student, please click here to fill out a form and let us know your current information so we can ensure your SEVIS record is up-to-date!
Advising Schedule
To find out who your advisor is and to find out more details on the advising and appointment schedule for F-1 and J-1 students, please click here.
Apply to NDSU
- Intensive English Programs
- Apply Now!
- Check Application Status
- Ask a student!
- Click Translations for info in your language!
Office Hours
Spring 2013
8:00 AM - 5:00 PM through May 10
Summer and Winter Break Hours
(Summer hours May 13 - August 23)


text:
New American Standard Bible (©1995)'The remainder of the grain offering belongs to Aaron and his sons: a thing most holy of the offerings to the LORD by fire.
King James BibleAnd that which is left of the meat offering shall be Aaron's and his sons': it is a thing most holy of the offerings of the LORD made by fire.
Biblos Interlinear produced in partnership with Helps Ministries
Hebrew Text: Westminster Leningrad Codex WLC Strong's Numbers courtesy of David Troidl and Open Scriptures
Hebrew Transliteration Courtesy of ALittleHebrew.com Greek Text Based on the Westcott-Hort Edition of 1881, with Nestle-Aland variants and additional Textus Receptus passages displayed as follows:
(WH only) [NA Only] {TR only} * NA Variant Spelling ** NA Variant Word WH ⇔ NA Word order switch
Interlinear Bible Online Parallel Bible


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Things to Do in Michigan City
Recommended Things to Do by Groupon Customers
Mudderland transmutes one of the Midwest's largest motocross tracks into a swampy test of endurance, challenging thrill-seekers across 3.5 miles of military-style obstacles. Unfurled across the site of a WWII munitions factory, the one-day, full-body assault sends participants running, climbing, and crawling through a lineup of natural barriers, including a 19-foot concrete wall that sprouted from a radioactive apple seed during the 1940s. As limbs splash through ponds, slither through tunnels, and flail wildly while soaring down monstrous slip and slides, spectators bask in the muddy melee from elevated bleachers and VIP viewing decks. Afterward, fresh water bursts from the course's showers to blast away dirt and reveal each participant's new layer of confidence.
In a shop lined with more than 100 bikes models from all around the world, Upgrade Cycle Works' pro mechanics channel their love of cycling whether they are aligning the frame on an old single speed or fitting guests for a brand new road bike. During the fit process, staffers employ the same computerized system used at the Olympic training center as opposed to tracing your body outline on a large piece of construction paper. Next, they'll help guests choose from bike brands such as Felt, Masi, and Raleigh, and an in-store selection of rides that includes road bikes, single speeds, and hybrids.
In Upgrade's workshop, pro mechanics perform comprehensive tune-ups and repairs, revitalize faded paint jobs, replace punctured wheels, and align frames. The staff also hosts repair clinics to teach cyclists how to fix flat tires and adjust brakes.
Move Your Feet Sports' hour-long lessons teach all ages and abilities to serve and volley like professional bowlers who used to be tennis title holders. Classes for beginners, intermediate players, and advanced players ($25 each) are available at all three facilities. The staff of experienced instructors pump each hour-long lesson full of heart-pounding cardio moves, skill-building exercises, and techniques to crush competition like monster trucks crush hot-dog carts. Look under the Groupon tab on Move Your Feet Sports' registration page to see class options.
Members of the Chicago Academy of Sciences first met in 1857, gathering at the original Peggy Notebaert Nature Museum to share their passion for education and the natural world. Though their meetingplace and library was burnt down in the Great Chicago Fire, their commitment to natural science stood strong. By 1894, the Academy had regrouped and rebuilt their collection in Lincoln Park, using dioramas filled with flora and fauna to create an interactive learning experience.
Today, the museum welcomes guests on a 6.35-acre campus opened in 1999 and filled with exhibits that expand the relationship between the public and nature. In addition to more than 15,000 plant specimens and 22,000 amphibians and reptiles, a wilderness walk takes guests through Midwestern environments, including praries, savannahs, and dunes, all filled with living and preserved animals. Visitors can touch live wildlife from Illinois wetlands and stand in a swirl of 1,000 exotic butterflies and birds in the Judy Istock Butterfly Haven and tropical greenhouse. Outdoor exhibits demonstrate the power of energy-efficient technology with 17,000 square feet of green roofs, the compost coral, rain-barrel ranch, and the restored native prairie made completely out of recycled soda cans.
During the four one-hour tennis lessons, you'll learn the basics of tennis from one of XS Tennis's instructors, each an experienced professional. Master the art of the backhand, draw power and sustenance from the strength of the serve, or unravel the allure of the mysterious drop shot, all while getting exercise that doesn't involve hitting a bag of potato chips with a hammer. The lessons are group lessons, giving students the chance to make new friends or potential athletic rivals between grunts and fault-fueled arguments. Customers can apply the value of this Groupon toward an upgrade to another XS Tennis class or lesson and just pay the difference directly to XS Tennis.
The Chicago White Sox have some truly dedicated fans. In 1994, the team decided to reach out to the youngsters who worshipped their footwear. They sought to provide kids with the same conditioning and training they honed their skills with, so they started a sports-training summer camp. In a mere seven years, demand for the trainers' services necessitated that the program conduct year-round sessions in all types of sports, and the Bulls/Sox Academy was born.
Taught by the trainers who spend their life making sure that the Sox and Bulls are ready to hit the field or court, Bulls/Sox Academy's lessons bring professional techniques to aspiring athletes. Baseball programs teach functional speed movements for high-speed base stealing and help kids build the upper-body strength to knock balls out of the park and through the windshield of their least favorite neighbor's minivan. The basketball course divvies up training between shooting, skills, and defensive play. The fast-pitch softball teachers—both former professional players and longtime coaches—arm students to beat back high-velocity pitches without hurting the ball's feelings.
Things to Do Deals - Recently Expired
Urban Athlete Chicago
- Ravenswood
Team of experienced trainers lead indoor and outdoor boot-camp classes that challenge groups with varying levels of difficulty
Patio Theater
- Portage Park
A restored, old-timey theater that first opened in 1927 screens new releases and classic Christmas flicks
KidsWork Children's Museum
- Frankfort
Exhibits such as a life-size game of Operation, a puppet theater, and toddler-friendly Tot Spot encourage hands-on learning and play


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Weekend Photo Theme – Fashion Architecture
While admiring a building, sometimes I stop to think how architectects can come up with amazing and originals designs and shapes. Often I am wowed about how creative they can be, which materials they choose to use and how they manage to mix good designs with efficient functionality. I want to dedicate this photo selection(…)


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I stopped here after driving for hours and seeing a $31 sign for rooms. Tax and all my family paid $55. The sign was referring to only single occupants. To start with, the curtain was broken and hanging off the window. The room was freezing. The beds are full not queen. The beds were very uncomfortable. Very plain room, no... More
- Also Known As:
- Hometown Hotel Fort Smith
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- TripAdvisor is proud to partner with Booking.com, Priceline and Hotels.com so you can book your Hometown Inn & Suites reservations with confidence. We help millions of travellers each month to find the perfect hotel for both holiday and business trips, always with the best discounts and special offers.


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Devil's advocacy time.
There's no shortage of punditry from the usual suspects salivating that Romney's pick of Ryan increases Obama's chances of reelection. Because Rand! Medicare! Social Security! etc! etc!…
Perhaps. We shall see. But then again perhaps they're underestimating just how effective Ryan's style can be, and how it just might give the Obama campaign fits. That group of folks in US politics generally referred to as "liberals" often make mistakes like that, and often by assuming that truth will out and rationality will prevail. Truth, they congratulate themselves, has a liberal bias.
Perhaps it does, but US politics is not an exercise in truth or rationality, but in marketing.
For people like me, who regard the fundamentals of the Austrian School/Randian vision as spectacularly flawed — particularly in view of the complexity of modernity and the changes that modernity must face by reason of changing baselines for energy, resources, populations, and general planetary conditions — this is a no-brainer. I never was going to vote for Romney, and picking Ryan merely glues the needle on the chance-o-meter to the "zero" peg, but this election is not about the likes of me, and the campaigning that we are about to endure is not aimed in my direction at all.
Let's get real, if a character so obviously flawed as Dubya can be winningly marketed as Presidential material, then damn near anything's possible. And Ryan is no bumbling, language-mangling dipshit like Dubya. He's articulate, mentally organized, knows his material, and quick on his extemporaneous feet, all things that Dubya decidedly was not.
This election will be decided not by what's actually in the box, but by the appeal of the packaging. And looked at in that superficial way, the packaging, that is to say Ryan's presentation, is pretty good, and pushes a lot of Americans' Pavlovian comfort buttons. Exactly what good marketing is supposed to do. (One could say the same about Obama in '08 with equal validity. Different set of buttons though.)
(In passing let's observe that the Wikepedia page "political positions of Paul Ryan", which the google linked to, just displayed as "this page has been deleted". It's Etch-a-Sketch time.)
There are plenty of places where Ryan won't help, and might hurt. He's socially conservative on what are now called "women's issues", but realistically Romney has already pissed on that campfire effectively all by himself, so no matter who he chose would not help him much there. So women go under the bus, what else is new? His tax stance is problematic too, but Romney could just say he'd revisit that later, and Ryan could nod approvingly. They don't have to mean it.
So what has he been saying recently, and how has he been saying it, that could win more votes than it loses?
"Simply put, I don't believe the preferential option for the poor means a preferential option for big government." (Georgetown University speech, April 2012)
This rings the Randian warning buzzer for those that have one, but it's an outlier in a way too. It caught my eye because of the phrase "preferential option for the poor", which is a slogan with a halfway dignified pedigree, arising out of the (mostly) Latin American phenomenon known as the Liberation Theology movement.
Ryan is a Catholic, of course. Here he's actually invoking words arising from a Catholic movement which (in part, at least) evolved into seeking to address poverty through activism, including political activism, though that's not Ryan's angle at all. Ryan's on board with then Cardinal Ratzinger's vehement oppositional narrowing of the concept to simply meaning that it's "God's love" that shows preference for the poor, and the Church should eschew any attempt to take things any further than that. I'm mangling history by condensing dangerously, because it's complicated, but I don't care today about that.
Ryan, like any Rand fan worth their salt, opposes government involvement in social programs as a matter of personal ideology and only grudgingly accepts the political necessity for government to stop bodies piling up in the street (visibly, anyway) when times are tough. But grudging acceptance is still acceptance, and while the d's can whack away at him over his willingness to slash Medicare, he can reply that they, too, have proposed funding cuts there, and that they, too have pronounced it to be in crisis. The devil's in the details, but Presidential campaigns are not amenable to wonkish deconstructions of fine points like that. He can punch back, and he will.
Then there's a whole boatload of more standard political rhetoric, but it's well calibrated not to appear scary;
"Get our spending under control, balance our budget, prevent the debt from getting out of control and reform the Tax Code to create jobs and growth from this economy and get people back to work. Economic growth, and spending control and entitlement reforms are the key recipe of what we are trying to do to prevent this debt crisis from happening. And we think the next president and the next Congress will basically decide how this all goes." (Fox NewsJuly 2012)
"If you don't address these issues now, they're going to steamroll the country. And the issue is, the more you delay fixing these problems, the much uglier the solutions are going to have to be." (CNN, Sept. 2011)
"We had the highest poverty rates we've had in a generation. One in six Americans are in poverty today. These policies are making it worse. So why should we keep throwing money at failed programs? And what we're saying is, 'Let's reform these programs and get people off of welfare and back to work." (Fox News, March 2012)
And just a hint of red meat (convicts are pretty useful sometimes);
"We think you have to get savings in some of these areas where you've had a huge increase in spending. We have prisoners getting food stamps in Wisconsin. (True, actually, but Ryan dishonestly neglects to mention that it's illegal, so it's fraud, not profligate legislation.) We have people that are becoming eligible for food stamps because of other factors that aren't eligible food stamps in and of themselves. So we think we need to fix the fact that some of these programs have grown at such unsustainable rates." (Think Progress, May 2012)
We're talking about how well he's marketing, remember, not what it would all actually mean if put into practice by today's GOP. This is not chopped liver at all, it's powerful stuff that pushes a lot of pleasure buttons not just with the rabid base, but with a much wider segment of the population. A segment, not incidentally, that has been softened up for years now with artillery barrages designed to do just that.
Look! — We're coddling convicts with food stamps!! — Poverty is caused by government!! — Jobs are scarce because; taxes!! — We're on the edge of a debt cliff, because; Government spending!!! (On the poor and undeserving, naturally, not war or giveaways to heavy hitters or any shit like that.)
The widespread opinionating in the liberal blogosphere that he's so toxic as to make an Obama win more likely (a "delicious target", says Tomasky) could play out to be horribly mistaken. Sure, eviscerating Medicare and privatizing Social Security are tough sells anywhere, so you don't sell them like that, you sell "saving America". And look! It's not just us! Even the current president has acknowledged there's a problem!
And you make damn sure to grandfather the status quo in for long enough that old and middle-aged farts won't be affected and scared over to the socialist Kenyan. There's no political way that expenditures could be slashed right out from under current or imminent recipients anyway — which means the argument that it's necessary to prevent immediate fiscal calamity is nonsense.
But that's just another detail, and we're not about to go into wonky detail mode, of that we can be sure.
My instinct, which is worth exactly what you pay for it, is that it's a closer race now. I don't think Ryan will be the liability a lot of folks are saying he is, not unless the d's up their marketing game beyond anything we've seen so far, even with their recent improvements in that area.
There's an unprecedented avalanche of PAC money about to deluge us all, and we know exactly how it will be directed.
We shall see.
[ding!] Aha! Time to pull that chicken out of the oven. Onward.


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7 Ways Facebook Could Expand Its Social Foothold
Facebook has 901 million users worldwide. Like Apple's nearly $100 billion in cash, the number invites speculation about how it will be used. Following an expected $18 billion IPO, shareholders will be among those asking.
One of the key areas it needs to focus on is mobile. Facebook only began advertising on its mobile platform two months ago and admittedly is still lagging in that area. In its F-1 filing—which preceded mobile advertising—Facebook noted potential consequences for its bottom line."Growth in use of Facebook through our mobile products, where our ability to monetize is unproven, as a substitute for use on personal computers may negatively affect our revenue and financial results," it said. Ad dollars are the lifeblood of the company.
Today, Facebook is an advertising company masquerading as a social network. Last year it pulled in revenue approaching $4 billion and that wasn't from the 2.7 billion likes and comments or 250 million photos uploaded per day; it was from the advertising that surrounded it all, plus a little help from FarmVille and Mafia Wars. In its S-1 filing, the company said, "The substantial majority of our revenue is currently generated from third parties advertising on Facebook. In 2009, 2010, and 2011, advertising accounted for 98%, 95%, and 85%, respectively, of our revenue." Zynga accounts for another 12 percent. Facebook has managed to make more cash per user; from 2010 to 2011, it saw 39 percent growth in monthly active users accompanied by an 88 percent increase in revenue.
Even though Facebook has gone from a dorm room project by a few friends to a social network responsible for 100 billion "friendships," it hasn't yet reached its potential. There are existing and undiscovered markets that it can and may be planning to enter. Facebook has already taken on Gmail and Gchat. There are businesses Facebook was rumored to be diving into, but it only dipped a toe in, partnering with existing services, such as its music alliance with Spotify, MOG, and Rdio and movie streaming with Warner Bros. and Miramax.
As shareholders look for a return on their investment, here are some ways Facebook may expand to deliver.
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2007 Kia Sedona EX
1 / 20
(502) 719-7263
Used 2007 Kia Sedona 101,910 miles, Black
This vehicle is straight from our CHEVY store BARGAIN LOT! Before these vehicles are taken to auction, we offer them to the public at a great price.They HAVE NOT been inspected and may have mechanical defects. This vehicle has been PRICED ACCORDINGLY and we encourage potential buyers to have it inspected at their (the buyers) expense. This vehicle is located on our Bargain Lot and is being sold AS-IS with any and all defects, and no warranties or guarantees.Features: Traction Control,Stability Control,Front Wheel Drive,Tires - Front All-Season,Tires - Rear All-Season,Temporary Spare Tire,Aluminum Wheels,Power Steering,4-Wheel Disc Brakes,ABS,Brake Assist,Luggage Rack,Automatic Headlights,Fog Lamps,Heated Mirrors,Power Mirror(s),Privacy Glass,Intermittent Wipers,Variable Speed Intermittent Wipers,Third Passenger Door,Fourth Passenger Door,3rd Row Seat,Pass-Through Rear Seat,Bucket Seats,Rear Bucket Seats,Power Driver Seat,Power Passenger Seat,Driver Adjustable Lumbar,Cloth Seats,Floor Mats,Adjustable Steering Wheel,Leather Steering Wheel,Trip Computer,Tire Pressure Monitor,Power Windows,Power Door Locks,Security System,Keyless Entry,Cruise Control,Multi-Zone A/C,Rear A/C,Rear Defrost,AM/FM Stereo,Cassette,CD Player,MP3 Player,Power Outlet,Auto-Dimming Rearview Mirror,Universal Garage Door Opener,Passenger Vanity Mirror,Passenger Illuminated Visor Mirror,Front Reading Lamps,Front Side Air Bag,Front Head Air Bag,Rear Head Air Bag
Body Type:
For sale by:
Dealer - Bachman Auto Group
Air Bags, CD Player, Cruise Control, Keyless Entry, Power Door Locks, Power Mirrors, Power Steering, Power Windows, Roof Rack-Luggage Rack, Trip Computer
(502) 719-7263
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More About this Listing: 2007 Kia Sedona EX
2007 Kia Sedona EX is a Black 2007 Kia Sedona Car for Sale in Louisville KY. Find other listings by searching for 2007 Kia Sedona in Louisville on Oodle Marketplace.
2007 Kia Sedona EX is a Black 2007 Kia Sedona Car for Sale in Louisville KY. Find other listings by searching for 2007 Kia Sedona in Louisville on Oodle Marketplace.


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Results 66 to 67 of 67
Thread: Trane Arkansas
01-04-2013, 07:34 PM #66Regular Guest
- Join Date
- Feb 2012
- Posts
- 524
I've seen some Trane Union branches and also Honeywell branches posting Service Apprentice jobs, but asking for Tech School degrees. What's up with that?
01-16-2013, 03:03 PM #67Professional Member
- Join Date
- Sep 2004
- Location
- crossville
- Posts
- 565
not if its from trane memphis
i know guys working for trane memphis, it takes 5 years of apprentice school to make journeyman.
and the home office of trane is in nashville. they hired this new state service manager. he came in and changed all the rules so that his commision check would go up while the workers money goes down. the memphis office has had over 65% of their senior techs quit, the memphis service manager quit, there is most likely more to follow.
its too highly charged political drama for me. you might not care.If you cant cool it
HEAT THE Hello out of it


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Blair Miller
The Basics
Blair on Patch
More Stuff
About Blair
Shortly after purchasing my first Mac in 2005, I was hooked. I was creating video montages and web sites and soon realized I wanted to help others do the same. For three years, I worked as a trainer in a local Apple store and in mid 2010, left Apple to start my own training and consulting business.
AppleLearn (www.AppleLearn.com) provides customized solutions for Apple products - Macs, iPads and iPhones. I work with home users to enrich their Apple experience and make the most of their technology as well as independent business professionals interested in adopting the latest tools for increasing their productivity and marketing their business.
I am an Apple advocate - the technology, the culture and the company - but you'll never see me waiting in lines on a product launch day!
Keep Track of Your Billable...
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Sue, good reviews here, thanks. There's also a Weight ...
Technology as a Resolution ...
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Jacob...I agree that it's not worth spending the ...
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Ed. Great story. Glad to see you're all drinking the kook...
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Sam...thanks for sharing. Magzter has quite a selection ...
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Glad that helped, Dan. There are other restrictions ...
-by Blair Miller
Hi Dan - there are dozens of cases for your iPad from ...
-by Blair Miller
The Board
Alison Monoco
4:44 pm on Friday, September 9, 2011
Hi Blair,
I am working on a feature film that is helping a great cause as well as offering people the opportunity to get involved
with the film. I think this would be a great story to write about and tell people. I just wanted to pass this along. …Or If it's not too much trouble, pledge on something (they are offering great things!) and if you can also please pass this along to your friends.
If I can help you out with anything or the production can help you with anything, please don't hesitate to ask.
Here is the link for the film:


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Marianna Kudlyak
Thomas A. Lubik
Jonathan Tompkins
Our Research Focus: Labor Markets
We conduct an accounting exercise of the changes in aggregate employment, unemployment, and out of labor force (OLF) among 25–64-year-old men from 1968–2010. We decompose the observed changes in these labor market outcomes into changes in the sociodemographic composition of the population and changes in the labor market outcomes of different sociodemographic groups. Using the results of the decomposition, we predict that the OLF-to-population ratio for men will increase to 16 percent in 2015, up from 14.7 percent in 2010.
Amanda L. Kramer
(804) 697-8606
Order single copies or subscribe to Economic Quarterly and other publications from the Federal Reserve System.