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Soccer Nutrition: Power, Protein and Weight — Hot Topics Today
The latest sports nutrition news from Nancy Clark, MS RD CSSD. Sports nutrition information can help soccer players perform at their peak and recovery faster – Strength and power can be keys to success on the field yet youth soccer players used to neglected the performance and recovery benefits which good nutrition offers – but today, elite soccer players are beginning to understand their value — and the top 1% know the difference good nutrition can make.
Soccer Nutrition News: The American College of Sports Medicine (ACSM) is the world's largest organization of sports medicine and exercise science professionals. Over 6,800 exercise scientists, sports dietitians, physicians, and health professionals gathered to share their research at this Sports Medicine's annual meeting in Boston from May 31st to June 4th. What was the hot topic? Weight and Protein and how they impact performance.
Despite popular belief, high protein diets are unlikely to harm your health — if you are healthy. Extra protein does not cause kidney failure, nor does it cause bone loss. Yet, diets high in animal protein can be filled with unhealthy fats, as well as be harmful to the environment.
It's all about moderation.
Protein is a positive addition to a weight management program. One reason, it is satiating — helps keep you feeling fed. Another reason, it helps to curb loss of muscle. When deprived of fuel, the body breaks down muscles for energy.
The less muscle you have, the fewer calories you burn.
Eating extra protein is NOT the key to building muscle. The key is to lift heavier and heavier weights — progressive resistance exercise. Surprisingly, soccer players and body builders have similar protein needs per pound of body weight.
Soccer players should pay attention to not only how much protein they eat but also to when they eat it.
Research with 20 grams of protein taken 4 times a day (80 g/day) shows better muscle protein synthesis than 10 grams taken 8 times a day, or 40 grams taken twice a day. Hence, soccer players want to target about 20 grams of protein every 3 to 4 hours at breakfast, lunch, afternoon snack & dinner.
The facts on how much protein you need: Protein needs are based on body weight and not percent of calories. While the total daily need is about 0.5 to 0.75 grams protein per pound (1.2-1.7 g pro/kg), a suggested distribution is 0.12-0.14 grams of protein per pound of body weight per meal (0.25-0.3 g pro/kg).
For a 150-pound (68 kg) soccer player, this comes to about 20 grams protein per meal. For a 120-pound (55 kg) soccer player, the dose is about 15 g protein/meal. A 200-pound soccer player (90 kg) needs about 25 g protein/meal. Most athletes eat more than this; the extra protein does not build bigger muscles.
Dieters, serious soccer players, and masters athletes who want to reduce muscle loss associated with aging can benefit from another 40 grams of protein before bed.
Extra bedtime protein reduces overnight muscle breakdown and enhances overnight muscle growth. Cottage cheese, anyone?
The "anabolic window of opportunity" otherwise known as the optimal time to eat protein after a workout to build muscle is longer than initially thought.
After a weight-lifting session, the muscles are in building-mode for the next two days. In comparison, the best time for refueling depleted muscle glycogen is within the first hour or two after exercise. Your best recovery bet is to enjoy a post-exercise carb-protein combination that both builds and refuels muscles. Eggs and toast? Chicken and rice? Chocolate milk?
Weight Management
Do we actually know what drives the obesity epidemic in America?
We look around and kids are obese everywhere we look. Yes, kids to get outdoors and exercise but what about eating — is the food intake too high? Or does body fatness reduce the desire to exercise? We have much to learn about this delicate balance.
Hunger — that irritating feeling that motivates you to eat — is related to muscularity — but not to body fatness.
Muscular soccer players have more hunger than their less-muscular peers and they need more fuel. Hence, if you love to eat — and be lean, lifting weights could be a helpful addition to your training program.
We each have hundreds of types of microbes in our gut that help with digestion. The microbe profile of people with obesity differs from that of lean people. In mice, we know that obese mice absorb more calories from their food than do their lean counterparts. When the gut microbes of obese mice are transplanted into lean mice, the lean mice start to gain weight.
The bottom line: eat a diet that makes for a healthy and slimming gut microbiome: fiber-rich fruits, vegetables, legumes, and whole grain foods.
Body fatness is strongly linked to sleep deprivation. In a weight reduction study with 123 overfat adults, those who slept the most lost more weight than those who were sleep deprived. In another study with 77 overfat men, a third of them had undiagnosed sleep apnea. They lost less weight than those who slept well. Clearly, sleep is an essential part of a weight management program. If you sleep poorly and struggle to lose weight, you might want to find out if undiagnosed sleep apnea is part of the problem.
Eating the majority of your calories in the earlier part of the day helps to maintain leanness.
In a 20-week study with 420 people, the subjects who ate a late lunch lost less weight than those who ate an earlier lunch.
Interesting Nutrition Fact: Why does meal timing matter if you eat the same amount of calories, only at different times? Diet-induced thermogenesis — the amount of energy needed to digest and assimilate a meal, generally 7% to 10% of calories consumed — is lower at night. Circadian rhythms that drive hunger are also stronger at night compared to morning.
Question: Should people in treatment for eating disorders be allowed to exercise?
Traditionally, the answer has been no.
Current research indicates no adverse effects, as long as the person is medically stable. Yoga, lifting weights, and aerobic exercise — 30 minute limit — have been shown to be beneficial in terms of greater muscle mass and weight gain, with fewer disordered eating symptoms. Yes, exercise can be helpful for people with eating disorders—as long as exercise is moderate and accompanied by adequate fuel.
Remember – people should always consult their own personal physician for guidelines. This is only a general recommendation and not applicable for all players.
Sports nutritionist Nancy Clark MS RD CSSD has a private practice in the Boston-area (Newton; 617-795-1875). She teaches both fitness exercisers and competitive athletes how to eat to perform well. Her best-selling Sports Nutrition Guidebook and Food Guide for Soccer, as well as her teaching materials, are available at nancyclarkrd.com. For online and live workshops, visit NutritionSportsExerciseCEUs.com.
Reference: Thomas D et al. Effect of dietary adherence on the body weight plateau: a mathematical model incorporating intermittent compliance with energy intake prescription Am J Clin Nutr. 2014 Sep;100(3):787-95


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A New Dawn, A New Day, A New Life...
Posted on Tue Aug 8th, 2017 @ 12:49am by Rear Admiral Oliver Lancaster
Locked Up
Location: Starbase 731 Conference Room
Timeline: MD07 1400 Hours
Oliver stood in the centre of the Starbase 731 Conference Room wearing his dress uniform. He straightened his tunic as he began speaking.
"After I was apprehended, I was brought to Starbase 731, where I've spent the last two days in the brig." He spoke "And that is how it all happened. I have nothing further to add, Admiral."
The presiding Admiral, Daniel Richards, sat there. His expression betrayed that he was considering what had been said. After a moment, he rose.
"Commodore Lancaster, I will admit, I am not your biggest fan." He spoke "In fact, there are those who would say that's why I was asked to head up this trial. However, upon your testimony, my verdict must be as follows."
He keyed in a few commands on the console in front of him.
"Oliver Lancaster, on the count of the murder of Pokk Thero of Andor, I hereby find you not guilty." Richards spoke "On the grounds of destroying valuable prototype technology, I find you guilty. On the grounds of insubordination, I find you guilty. And finally, on the grounds of treason, I hereby find you..."
There was a pause that felt like it went on for an eternity before Richards had a small smile form.
"Not guilty." Richards concluded "Your sentence is as follows. Effective immediately, you are removed from your position as head of Delta Quadrant Operations. You may submit your candidacy for the position when we begin recruiting for your replacement, however. You are ordered to report to USS Wolff, the Luna Class Starship, as her Commanding Officer on a permanent basis."
There was a long pause before the Officers around the room stood, beginning to applaud. Oliver stood there for a moment before Richards continued.
"However, this court cannot ignore the charge of insubordination on numerous occasions." Richards said "I am hereby attaching the Wolff to Task Force 47, where you shall report to Major General Iain MacTaryn as his number One within the Task Force. Maybe he can get you to step in line..."
"Understood." Oliver said "Thank you, Admiral."
"You're welcome, Commodore." Richards said "Dismissed."
Oliver turned and walked out of the Conference Room, applauded as he went. It was a new dawn, a new day a new life.
And he was feeling good.

subset: commoncrawl


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What I've been thinking about lately is how I have this towel, that I bought a few years ago in Santa Fe, that cost $60. For the life of me I can't remember or understand why it was $60, or what possessed me to buy a towel that cost this much. It's a nice towel, but it's not THAT nice. It's dark brown, a decent size, and it is made up of these little loops of thread (thread that is spun from very rare sphinx moths bred specifically to make dark brown luxury towel thread, only on the third new moon of every year?) that catch on things and gets stretched out. Every time this happens I curse the towel gods and I think about how I want a refund. It's an issue of worth, right? Of value. And perception of value. And how much money you have to burn on things like overpriced towels. So you can feel pumped up about yourself, secretly, as you emerge from the shower, a new person, and the towel, as it dries you, comforts you, affirms this, your special-ness.
I had a friend visiting recently from the East Coast. We went to the Hammer Museum. The Hammer is run in partnership with UCLA and it is free. I love when this kind of thing is free, I love it so much. There were "Frottages and Rubbings from 1860 to now." I had never heard of these things as art forms. Basically drawings made by placing paper over three dimensional objects and rubbing over it with graphite or crayon. There were rubbings of an old camera, an old coat, gravestones, naked bodies. We also saw the Heatherwick Studio exhibit: Wow. Architecture and design by British designer Thomas Heatherwick. There was a small display of the mail art that they sent as Christmas greetings over the years. Super wow. I have not been thinking about art a lot lately and this reminded of my long ago days when I exchanged a lot of snail mail with artists and poets and I used to MAKE things, out of paper mainly, for people. Sigh. But anyway, my point in mentioning these things is just to lead in to this. That on the way out we stopped in the museum gift store. Near the door there was this candle. The candle is called "Dans l'Atelier of Cezanne." It comes in some mysterious packaging. A yellowish padded envelope. Somewhere in the display for this candle – a white wax poured into a short, glass vessel – are these words:
"Nothing has changed in this ancient studio since Paul Cézanne passed away and his paintings were removed. Time has laid a veil of fine dust over it, as the Provençal heat has almost mineralized the wood of the furniture, of his easel and of the floorboards, long stained with colours, oil paints and turpentine."
And then you smell the candle and presumably this is what you smell. Wood. Heat. Age. France. The spirit of Cezanne.
They almost got me!!! This is the kind of sales presentation that works especially well on a poet. And all this could be mine for a mere $60!!


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CAMPAIGNERS batting to give Bognor Regis its independence from Arun District Council will not let a hacking setback beat them.
The group, which is seeking to have the town's ties with the district council severed, claim their Facebook page, 'Fight the Good Fight – Get Out of Arun' was hacked over the weekend.
Bognor resident Caroline Wilson, who set up the page said she was 'bitterly disappointed' by the intruder's actions, which have meant organisers had no choice but to take down the page, and set up another one.
She said: "It started with a friend request from someone I didn't know. When I looked on his profile I saw he had only joined Facebook eight minutes before.
"He had nothing written on his wall or any friends, I thought it was a bit suspicious so I declined the request.
"He then kept trying to get onto the group. After his third attempt I discovered I could no longer get on to the group properly.
"I could not control the admin functions properly, all I was able to do was delete members. Unfortunately this has left me with no option but close down the group."
Caroline, who has been using the social networking site as a major tool in the campaign, has reported the infiltration to Facebook.
"Although this is a major setback for us we are determined to carry on, and get our message out.
"The new group we have set up is a private one, but people can request to join it by sending me a private message," said Caroline.
Caroline and her fellow committee members are currently trying to re-add as many of the original group's friends as possible.
"This is taking a lot of time, but we feel it is necessary to prevent a repeat attack.
"We had over 3,000 members of the first group, and so far we have managed to add around 1,000 to the new one," she added.
As previously reported in the Observer, the campaigners, who want Arun to relinquish their control to let the existing parish-level town council take over at district level, have started a petition.
Their proposal would include the areas of Felpham, Aldwick, Pagham and Bersted.
Caroline said: "The petition is going really well.
"I am getting messages and calls from people wanting to help which is great.
"We have also received news back from parliament stating that they will accept an e-petition which we hope will help further our cause."
The campaigners started their petition in Bognor's town centre on September 22.
It demands more say for residents on local matters and calls on the district council to reorganise its decision-making process.
It also asserts all important decisions regarding the town's future and regeneration should be made only by Bognor councillors.
Caroline set the campaign up after listening to the town's deputy mayor Paul Wells speak during a town council meeting last month.


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In an address to the first all-union congress of collective-farm shock brigaders (1933), Stalin deals with the processes of admitting individual peasants into collective farms. Some such farms were a little wary of accepting individual peasants who may not have been so keen on collectivisation. The reasons were many, such as this one about the peasant woman's brown eye:
Two years ago I received a letter from a peasant woman, a widow, living in the Volga region. She complained that the collective farm refused to accept her as a member, and she asked for my support. I made inquiries at the collective farm. I received a reply from the collective farm stating that they could not accept her because she had insulted a collective-farm meeting. Now, what was it all about? It seems that at a meeting of peasants at which the collective farmers called upon the individual peasants to join the collective farm, this very widow, in reply to this appeal, had lifted up her skirt and said—Here, take your collective farm! (Laughter.) Undoubtedly she had behaved badly and had insulted the meeting. But should her applicationto join the collective farm be rejected if, a year later, she sincerely repented and admitted her error? I think that her application should not be rejected. That is what I wrote to the collective farm. The widow was accepted into the collective farm. And what happened? It turns out that she is now working in the collective farm, not in the last, but in the front ranks. (Applause.) Works, vol. 13, p. 261.


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|I look 4 months preggo. Gross. That's a wine baby.
The first one was 1 min each station for three rounds.
Run with 25 lb. weights
V-sit hold
Front/Side raises alternating (10 lbs)
Bar bell bent over row
We had a quick water break and moved in to our second workout.
Same as above. 5 Stations, 1 min each station for three rounds.
Mountain climbers
Dumb bell bent over row (both arms) (10 lbs)
Rotational chest press (15 lbs)
Jump squats with weights (10 lbs)
Dumb bell bicep curls with v-sit (10 lbs)
I feel so good after these workouts (I know, it was only my third session). I have my 4th session tomorrow since I didn't make it in at all last week due to not feeling well and pulling my hamstring.
I have a pretty detailed meal plan that I am trying to follow the best that I can. I've been pretty good this week with not over eating, and not falling for the internal bets I place with myself. You know 'If you get the board book to the printers by 3 today, you can have a chocolate bar'. Instead, I ate a banana and a hand full of unsalted cashews.
My two biggest motivators right now are the Mexican vacation I have coming up in January, and the fact that Fall is near and I need new work pants, but I'm not getting a double digit pant size this year.
You might have noticed, this little ticker is actually moving now too!


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Let's not sugar-coat the matter: leaving home for university is rollercoaster-ride scary. There will be ups and downs, twists and turns, and thrills and spills at every corner. Which is why you need to know how to cook. Because with a good meal in your belly, you can tackle everything that student life will fling at you – making mates, crushing an essay, plucking up the courage to join a society.
Trust us – we've been there, done that. So here, we've compiled our list of ten of the best tips for the student kitchen: some are the result of mistakes, others are tricks picked up along the way, and there are a few we just wish we knew about back then.
Chores are a fact of life and they will become your reality at college. For reasons educational and social, you need to be an expert in the game. One way to win – and free up time – is by grouping big-sigh tasks together: while your dinner ticks away in the oven, take the chance to head to the laundry room or Skype home, make a start on that assignment or tackle the dirty dishes.
Pasta will be a close friend over the next few years, so make sure you cook it right: in boiling, salted water (don't start from cold or be shy with salt) and for a few minutes under the pack's recommendation (because pasta is best finished off in the sauce). You should also save some – say a cup – of the cooking water and use it to help the sauce cling to and coat the pasta. Oh, and always mix pasta into sauce, not sauce into pasta.
Most of your time will be spent on campus (wink, cough, shifty eyes) so it's worth your while making food to take in with you – which also saves you paying the price for healthy-but-expensive or cheap-but-unhealthy canteen fare. A flask can be your portal to success: have a lecture-packed day with little chance to pause for lunch? Fill a flask with soup. Pulling an all-night with a deadline looming? Experience those highs and lows with fiery chilli con carne by your side. Got a friend who's been pitched up in the library two days straight? A cup of stew will go a long way – and we mean a lot.
The quickest way to a student's heart is through their stomach. A little somethin' sweet is a great way to convince class colleagues or flatmates that you are, just like they thought, this nice of a person. So whether it's dishing out an easy batch of freshly baked cookies, or taking a simple lemon drizzle cake to a study cram session, or even picking up a pack of doughnuts from the store, remember than a little sweet will always go down a treat.
It can be tempting to think your lack of slow cooking is the reason you aren't a thrifty star, or that a spiraliser will see your intake of courgettes increase tenfold. But studying, societies and life will get in the way of you ever using them more than once or twice, so it's best to resist. And don't forget – cupboard space will be at a premium, so stock yours with things you actually need, like pots and pans, a solid knife, a chopping board and a bottle opener.
Repeat these words as you fall asleep, sing them in the shower, write them on sticky labels dotted around the kitchen. They will save you from expensive letdowns (or worse still, inedible disasters). In practice, they mean you should: taste before you add salt; know that a squeeze of lime juice can transform a curry, or that just because a recipe says to cook the potatoes for 15 minutes, yours might need longer.
Lectures are over, revision is done for the day – time to go food shopping, right? Well, no. You couldn't pick a worse time – you'll likely be hungry, possibly peeved about a dud seminar, and in the frame of mind where you'll buy impulsively, not sensibly. The best time to shop is on a full stomach, where there's no space for junk food or appetite for much unhealthy fare. Or, in other words, Sunday morning.
College is a busy time and you'll find yourself out of your new home plenty. So, if one week arrives and you know you won't be around most evenings, don't do your normal shop. Make smaller trips as and when, or reduce the amount of fresh produce you buy, or spend a couple of weekend hours cooking meals for the freezer.
Time in the kitchen will be precious, so when you do get around to cook, it'll often be a case of cramming as lots of flavour into a short period. Here, marinades help – overnight ones quickly thrown together (chicken brushed with oil flavoured with garlic, citrus and dried herbs) or while you prepare other ingredients (fish coated in curry paste-flavoured yogurt, or prawns smothered in pesto or harissa) for a fast midweek dinner.
Scratch cooking is great – usually cheaper, often healthier, always rewarding. But that's not to say you should try to do it all yourself all of the time. Ready-prepared products are there to be taken advantage of, and offer clever ways to lighten the load – think microwaveable rice, a jar of tomato sauce, a medley of prepared vegetables.
Ten-minute recipes that make use of a pack of couscous; an easy menu for a dinner party for four; a thrifty vegan dish. Whatever you need, we have the means to solve your problem, so get in touch on social media using the hashtag #AskSpinnneys.


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Charging clients for part of a psychologist/psychiatrist report
Charging clients for part of a psychologist/psychiatrist reportThursday, 9 March 2017
Victoria Legal Aid (VLA) has standard fees payable for psychologist/psychiatrist reports. Some clients have recently brought to our attention that they have been requested to pay for part of a report where the practitioner is charging more than the VLA fee.
We recommend that you agree the VLA rate with your expert providing the report before you commence and always have the grant of aid approved before engaging the expert.
The Legal Aid Act 1978 requires that clients not be charged where a grant of legal assistance is in place for that work. Get in touch with the Assignments team for help with this area.
Contact us
If you have any matters you wish to discuss, please contact Assignments on (03) 9269 0600 and choose 1 for the Family Law team.


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5 Storylines to bring back Daniel Bryan as a competitor
WWE would be better off if Daniel Bryan were in the ring, instead of serving as SmackDown Live's general manager.
While the company's former world champion, has been instrumental in helping to make the blue brand more cohesive, there is a belief among some – myself included – that the man formally known as the American Dragon will once again wrestle at some point. Possibly even a soon as 2017.
It is a risk having Bryan back in the ring. Injuries and concussions forced him into an early retirement. His somewhat reckless style of wrestling could hamper him even more, possibly permanently injuring him and ending his career once again.
When Bryan announced his retirement, it was due to post-concussion seizures. Not something a wrestler, who is as dynamic as he is, can deal with and wrestle at the same time. Still, fans and the business may hold on to the hope that everyone's favourite underdog will lead the "Yes!" movement once again, in trunks rather than plaid shirts and blue jeans.
If this does happen, the right formula has to be utilised. WWE would not sign off on this if he has not been cleared to perform and there was a situation that would not only allow Bryan to leave on his own terms but give the fans one hell of a match.
Here are five storylines that would work if WWE brought Bryan back as a competitor.
#5 The Miz
This is the obvious choice, but it also makes the most sense. The confrontation between Bryan and The Miz on Talking Smack is still talked about as one of the best promos of 2016. While many of us believed, this was a work; there is some truth to the fact the two superstars have not seen eye to eye.
Now that The Miz is not part of the Intercontinental Heavyweight Title ( with Dolph Ziggler facing Sami Zayn), how does he remain relevant? What I do like is The Miz has emulated Bryan in the ring, taunting him at times. It's the invitation Bryan needs to challenge his foe. It would be cool if both Maryse and Brie Bella were part of this angle.


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Genealogy Evening Hours
- This event has passed.
Have you wanted to research your family's history but aren't sure where to start? Maybe you have started your genealogy research but need more tools to dig deeper. Well, the Harbor Springs Area Historical Society is here to help! The Harbor Springs History Museum is pleased to offer free access to the powerful genealogy site Ancestry.com.
Join us from 5:00 to 7:00 pm on Tuesday, February 27 when we will be open for special, extended research hours. Our staff will be available to help you get started with Ancestry.com and to answer questions about family research. Although the museum space does offer two dedicated computers, guests are encouraged to bring their own laptops.
For more information or to RSVP please call us at (231) 526-9771.


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Robert Franco, professor and director of the Office for Institutional Effectiveness, Kapi'olani Community College, University of Hawa'i
In Hot, Flat, and Crowded, Thomas Friedman
claims that "five trends--energy and resource supply
and demand, petro-dictatorship, biodiversity loss, climate
change, and energy poverty--have all been driven past
a tipping point" such that humanity must now adapt to
a new "energy-climate era" (Shea 2008). This new era
requires American higher education to reform its educational
programs to prepare an increasingly diverse generation
of graduates for engaged citizenship. Now more than
ever, all college graduates need to be scientifically
literate in topics affecting what Scott Thomas and others
have called the "global public square" (2005). More
graduates also need to be experts in the interdisciplinary
realms where climate, energy, environment, economics,
technology, spirituality, and human well-being coalesce
and collide.
America's community colleges, already leaders in closing minority academic achievement gaps, can be leaders in developing scientific literacy and expertise as well. Fortunately, as we have discovered at Kapi'olani Community College, the goals of overall student success and scientific literacy and expertise can be mutually reinforcing. At Kapi'olani, we believe that we can enhance student learning and degree completion in science and beyond by embedding three high-impact educational practices (Kuh 2008) in courses: community service, undergraduate research, and internships.
students have participated in a variety of high-impact
practices related to their STEM disciplines:
Community Service
Undergraduate Research
Research Internships
—Robert Franco
Service-Learning Pathways
Since 1995, with funding from the Corporation for National and Community Service, service learning has been a priority at Kapi'olani; since 2002, we have organized our service-learning initiatives into "pathways" that link courses and communities across multiple semesters. These pathways are designed to address several issues affecting urban Honolulu: education; environmental sustainability; health; long-term care; arts, history, and culture; and international perspectives. In the past fifteen years, nearly nine thousand students have provided two hundred thousand hours of community service related to these topics--equivalent to an economic contribution of nearly $2 million. The service-learning pathways have been so successful that the college has twice received the Community College National Center for Community Engagement's award for Partnerships with Social Agencies, in both 1995 and 2010.
As of 2008, 35 percent of part-time students and 45 percent of full-time students reported having participated in "a community-based project as part of a regular course" (Franco 2008). Students have benefited deeply from this engagement. Quantitative and qualitative assessments have consistently demonstrated that students who participate in service learning show improvement in their attitudes about making a difference in the community and working as a team, and more positive beliefs about their instructors' propensity to be caring. Service learners have also demonstrated retention and persistence rates and grade point averages that are consistently higher than those of the overall student population (Renner 2006; Hill and Orozco 2010). Ongoing assessments of over five thousand students by community partners have shown Kapi'olani students to be highly responsible, sensitive to diverse clients, willing to learn, and skilled in communication. In addition, Kapi'olani's student leaders have presented in national venues and received high praise for being some of the most compelling student voices in the field.
Service-Science Connections
Kapi'olani is aligning its highly successful service-learning pathways for first- and second-year students with its degree and career pathways in STEM (science, technology, engineering, and mathematics). Focused specifically on degree completion in six fields (education, health science, ecology, engineering and space science, biotechnology, and human physiology), service to science pathways provide contexts that stimulate and sustain student learning across undergraduate and graduate study and into civic life and work. They also enable female students, who are typically overrepresented in service-learning placements, to explore the STEM fields, where women remain underrepresented.
Nine first-year science courses currently offer opportunities in the service-learning program's environmental sustainability and health pathways. Students can continue in these pathways across their undergraduate experiences. These courses and the talented professors who teach them prepare students for second-year STEM study and undergraduate research in biology, ecology, chemistry, microbiology, and biotechnology.
Undergraduate Research Experiences
Since 2005, Kapi'olani has received several grants from the National Science Foundation (NSF) to engage more historically underrepresented Native Hawaiian and other talented students in STEM degree programs and careers. The college has developed a unique two-year STEM degree, with four transfer pathways into baccalaureate programs in engineering, ecology, biotechnology, and physiology. Since 2008, fifty students have completed this two-year degree. Two hundred more are currently enrolled, preparing for successful transfer to major research universities and for careers in Hawa'i's STEM workforce.
Research opportunities have been central to these degree programs. Kapi'olani is now the leading community college participant in NSF's new Hawa'i-based Experimental Program to Stimulate Competitive Research (EPSCoR). The college is leading the Diversity, Education, and Workforce (DEW) component of this project, which aims to engage more students underrepresented in STEM (Native Hawaiians, Pacific Islanders, Filipinos, and others) in undergraduate research, prepare them for degree completion, and direct them toward careers as technicians, researchers, and professors.
Internship Opportunities
Internships with university researchers and private-sector partners are a third high-impact practice positively affecting STEM participation at Kapi'olani. Native Hawaiian and other students underrepresented in STEM can now engage in funded pretransfer internships in two Hawa'i EPSCoR research areas: Environmental Dynamics and Ecosystem Responses, and Ecological Genomics and Metabolomics. Students successful in these internships can qualify for both undergraduate- and graduate-level EPSCoR internships in the years ahead. Internships provide students with supervision and coaching from STEM professionals in both research and career settings. They also provide the college with a basis for collaboration and fund development with emerging STEM businesses and industries.
Of course, effective mentoring cannot begin with college internships. As we align engagement pathways on campus with the goals of our university and industry partners, we recognize that building a more diverse STEM workforce will require sustained, high-quality support systems for students as early as middle school. To address this need, the service-learning program, in conjunction with the EPSCoR DEW initiative, is forming a student-led program called College and Career Cadres, which will provide mentoring services in STEM and promote financial aid awareness for middle school students and their parents and guardians.
Final Thoughts
In the energy-climate era, Kapi'olani and America's other leading community colleges need to prepare students for the civic and scientific challenges, economic opportunities and constraints that will affect the nation and the planet. We need to reform our programs and refocus our efforts on degree completion and student learning for a complex and capacious future. For community college students, local and national economies, and earth itself, STEM degrees matter.
Franco, R. 2008. Report to the Community College Survey of Student Engagement. Honolulu: Office for Institutional Effectiveness, Kapi'olani Community College.
Hill, Y., and M. Orozco. 2010. Drilling down: Service-learning student performance, fall 2009. Institutional research brief. Honolulu: Office for Institutional Effectiveness, Kapi'olani Community College.
Kuh, G. 2008. High-impact educational practices: What they are, who has access to them, and why they matter. Washington, DC: Association of American Colleges and Universities.
Renner, T. 2006. Assessing service-learning: Student outcomes at Kapi'olani, 1996-97, 2006. Internal assessment. Honolulu: Kapi'olani Community College.
Shea, D. 2008. Tom Friedman calls for green revolution. Huffington Post, July 4. www.huffingtonpost.com/2008/07/04/thomas-friedman-the-5-key_n_110933.html.
Thomas, S. M. 2005. The global resurgence of religion and the transformation of international relations. New York: Palgrave Macmillan.


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With the Christmas season fast approaching, it's easy to fall off the health wagon and dive into a towering pile of mince pies. And whilst it's important to treat ourselves and join in the festive cheer, we also want to make sure that we stay true to our fitness commitments because, after all, being healthy is a lifestyle – not a temporary diet.
Whether it's that you're trying to slim down, build muscle or simply be healthier, here are 5 super simple yet effective ways to stay on track through the holidays:
1. Get on Instagram and Pinterest
Follow fitness pages and health coaches who inspire you – an image can express a thousand words and can motivate you in just a second.
Create an entire fitness inspiration board on Pinterest filled with healthy recipes, workout ideas and individuals who motivate you.
2. Keep a record of your workouts and how they made you feel
When we go to the gym we leave feeling a hundred times better about life. It's also easier to stick to healthier foods when you work out regularly – the last thing you want to do after a killer leg session is to sabotage all that hard work with a bottle of wine!
The trouble is, it's hard to remember all of this first thing in the morning or after a long grueling shift at work.
So, instead of just recording your workouts, write down how they made you feel. Did you feel sore but happy? Did you get a rush of endorphins after your cardio?
Every time you don't feel like going to your class or going for a jog, read your notes and get inspired.
3. Don't just record your calories, start noting how different foods make you feel
People focus on calories and macros, but that's not always what's so important. There's no point in going on a diet that makes you feel gassy, bloated and hungry – the point is to be happy and healthy.
Record how you feel both before and after your meal so you can see how different foods affect you. What satisfies your hunger? Do certain foods give you heartburn? Did you feel good after eating that entire box of doughnuts or were you hungry ten minutes later? When you had your cheat meal did you savour it and enjoy it, or did it trigger a whole host of cravings?
The minute you start eating mindfully, you can tailor your diet to your needs and consume the foods that make you feel amazing. Not only that, but every time you feel like binging or drinking a barrel of beer, take a look at your food diary and see exactly how bad it made you feel before.
4. Stop focusing on the scales – take measurements and/or progress photos
Scales are not an accurate measurement of health. When I first started lifting weights, I lost an inch from my hips and yet the scales stayed exactly the same. This is because muscle weighs more than fat. Not only that, but your weight can fluctuate for a whole host of reasons, so you might be 10 stone in the afternoon but 10.2 stone by bed time. I also find that it can be easy to become a little obsessive with weighing yourself every day.
Taking progress pictures in the same clothes every week or taking measurements can be more rewarding way of tracking your progress.
5. Surround yourself as much as you can with like-minded people
It's really hard to stay on track when the people around you either don't support you or simply don't get it. Getting your closest family, friends and loved ones on board can help your progress enormously.
I have found it really hard to find people who understand why I enjoy lifting weights and why making progress is important to me. Some people have been downright dismissive, telling me that I will get too big and lose my boobs (which is complete rubbish), others have shrugged their shoulders with indifference, and then there have been those who don't understand why I would want to eat healthy when I'm not overweight and take my lifestyle as a personal insult ("If you think you're unhealthy, what does that make me?")
Try offering to cook a healthy meal or invite your girlfriends along to a fitness class.
If that doesn't work and you still don't feel like you have a cheerleading squad onside, follow fitness blogs and join fitness forums such as MyFitnessPal.
Good luck with your goals and I hope this post helps!


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Membrell® LLC, makers of eggshell and eggshell membrane-derived dietary supplements, today announced it has hired the brokerage firm Focus Marketing Services, Inc. to represent the Membrell line throughout the Southeast region.
"Focus has a great track record with national brands," said Chris Haynes, National Sales Manager for Membrell. "We wanted to utilize their knowledge, experience and relationships in the Southeast region to maximize our exposure."
Focus Marketing covers the entire Southeast region, from Kentucky, Tennessee and Alabama, across to the Carolinas and Georgia, and down through Florida. Unlike most brokerages, whose goal is to represent as many lines as possible, Focus purposely represents only a select few. This strategy allows the brokerage to give personal attention to each account. It also means they have to be very selective in deciding which companies to represent.
Dave Bohager, President and Owner of Focus Marketing, explained that his brokerage has three requirements for prospective companies: 1. They have to be a premier brand, 2. They have to have a niche, and 3. Their products must be supported by science. Membrell fit the bill on all three counts. "With the science behind Membrell, with the technology they're using, with the formulations, with the effectiveness, with the quick response the end user will get — to me, it was a product line we just couldn't turn down," stated Bohager.
Membrell's JOINThealth and JOINThealth Plus Antioxidants products feature NEM® (Natural Eggshell Membrane), a natural source of essential building blocks for joints. A recent double-blind, placebo-controlled human clinical trial found that patients who took NEM experienced reduced joint pain and stiffness in just 10 days. BONEhealth features ESC® (Eggshell Calcium), a 100% natural, highly concentrated source of calcium plus soluble proteins that may enhance calcium absorption.
With the addition of Focus Marketing to its sales team, Membrell is now represented nationally by nine brokerage firms, with a total of 19 representatives in the field. Expanding its reach into the Southeast is part of Membrell's overall strategy in 2009 to concentrate on increasing distribution and sales in several key regions around the country.
About Membrell
Membrell is located in Carthage, Missouri. The company was founded in August 2002 to utilize the significant health benefits of eggshells and eggshell membranes. Membrell's three products, JOINThealth, JOINThealth Plus Antioxidants and BONEhealth, harness the power of nature's best-kept secrets: NEM® (Natural Eggshell Membrane) and ESC® (EggShell Calcium).
Membrell products are available in natural food stores nationwide and through the company's website: www.membrell.net. For more information on Membrell products, please visit www.membrell.com or call Chris Haynes at 417-823-0883.


text: In this technological driven and changing environment, it is simply not enough to just be online anymore. Regardless, of your business type, there is too much competition to just sit back and let customers come to you. You need to establish a web presence that people cannot ignore. Here are few easy steps that will


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Melody Music Shop
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The latest addition to the Gretsch New Yorker mandolin family, the G9311 New Yorker "Supreme" A/E Mandolin features a Fishman M300 "Nashville" piezo-ceramic pickup, all-solid mahogany top, back and sides, mahogany neck, rosewood fingerboard with pearl dot
Offering uptown styling with a voice to match, the Gretsch G9350 Park Avenue F-Mandolin A/Echimes in with an arched solid spruce top, solid maple sides and arched back, maple neck with vintage-style "V"-shaped profile, rosewood fingerboard with B&D snowfl
Announcing the return of the Gretsch New Yorker Mandolin! Styled after the 1950's classic, these modern-day versions offer full-bodied tone, smooth playing performance and eye-stopping beauty you'd expect from none other than Gretsch! The G9310 New Yorker


text:
In swimming pool development, it takes various steps and considerable factors that really must be thought about prior to the construction starts. This can be a crucial type of project that mostly found in residences, hotels, inland resorts, beaches and so forth. Before you take the cash in this kind of project, make certain you've got a good plan, professional builders along with a sufficient financial support. It's important that you make a discussion plus a professional architect who could create an appropriate pool design to be constructed within your location. She or he has the knowledge in proposing for a great design having a perfect budget. Finalise your final decision with the help of a professional to be able to assure for a great pool development. You need to tell your hired professional pool developer in regards to the kind of pool you want, its size, shape, materials plus more. What's your purpose in building a pool? Will it provide leisure to your loved ones? Or is it simply an inefficient project? In planning to build plunge pools in Perth, decide where to put your swimming area.
Select plunge pools in Perth is an excellent choice most importantly if you place it in your resort or maybe in your vacant area at home. Prior to deciding to look for pool builders, make sure each one is set and prepared to be constructed. Decide what type of pool and the type of its design you need. You need to think about this tips if you would like to become contented in the end result of the pool project. Allowing professionals do the job, the expansion of your swimming area will likely be done in a quick pace. Professional pond developer is careful in planning. That's the reason why their jobs are done proficiently. Hiring somebody that you can trust gives you a peace of mind and you'll be assured of a properly done project.
Contractors have a huge task in creating a certain project, should it be a home renovation, a pool construction or perhaps a road and rail network building. If you are planning to get assistance from a contractor, and then make sure you know him or her in wherein you can rely on his or her advice. You can examine his or her skills, reliability, experience and his awesome or her service rate. The credibility of the contractor ought to be evaluated first prior to deciding to hire him or her. Besides the pool design, additionally you need to include in your plan the kinds of materials of it. Talk to your contractor or architect if which are the materials that are recommended to be utilised. The custom designed swimming pools in Perth are very stunning to consider.


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Did you give up?
Do you feel like it's Summer and you have a lot on your plate?
You are trying to spend quality time with husband, doing outdoor activities with your kids, traveling, working and coming back home thinking what's for dinner.
And as we women tend to do I bet you are doing it all by yourself and not asking for help… You are not the only one… trust me…
There is not much time in the day left for you to slow down, prepare a healthy meal that makes you feel good about what you are eating, go to the gym or practice self-care…
Do you feel that once again you put your desires to be at your ideal weight, feel divinely sexy, fit and feminine this Summer on a back burner?
Here is the truth, it is not going to be a relaxing, pleasant Summer if you keep doing what you are doing.
And it is usually accompanied by frustration, overwhelmed, lack of joy… and often depression.
I don't want that for you.
I want to help you discover how to make the rest of this summer the most joyful time.
How to lose 8 lbs in the next 4 weeks and keep it off feeling good about yourself.
How to create systems and structures that you require as a woman to honor your new, beautiful and slim body and lose another 8 lbs in the following 4 weeks… Yes, that's right that is 16 lbs in total in 8 weeks.
How to stop thinking about what to have for your next meal and feel confident about your choices
How to make your desires a priority in the way your whole family benefits…(Nobody enjoys living with a person who is frustrated, overwhelmed, angry, tired and not available).
AND feel joyful on your new journey.
This is your chance to reach out and get the help that you've been secretly wanting from an expert.
For the next 3 weeks, I've opened up my calendar to one of the best ways to work with me:
A Private 1:1 90 Minute Summer Session
with me on the phone or Video conference.
A special Summer Price available only until August 31st.
This is your time to:
Lose the 20 lbs or more in 90 days
Discover your hidden weight gain triggers
Overcome your unconscious mindset blocks about weight, food, and health
Create systems and structures that support you… and your family
My clients who are creating great results quickly are not the one that works very hard and struggles but the one who follows the coaching.
It's your time to discover how beautiful and vibrant you can look and feel in a few weeks rather than doing the same things that don't work.
The new body, vibrant energy, joy, and freedom are possible for you.
Claim your 1:1 with me and step into your beauty.
Sending you lots of love,
P.S. Would you like to see how I live, travel, work and create the life I desire? Join me on my La Dolce Vita FB page and my Instagram.
See you there!


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I've been absolutely floored by an dental infection so today got checked out by my holistic dentist.
Not good news and the choice is between having root canal treatment (I said I would never have this done again) or the tooth removed which would be noticeable.
Dentist thought it not a good idea to have a titanium implant in view of the fact that I've felt so much better since having a mouthful of amalgams removed.
Has anyone had a dental implant fitted since becoming hypo? Would be very interested to hear any experiences and what the implant is made from.


text: Robin is back, and this time he brings a machine gun with him. There are also new weapons and power-ups to earn, as well as new enemies to battle. Use the left and right arrows keys to move Robin around, and the Spacebar to jump. Aim his gun with the up and down arrows, and shoot with the X key. You can keep X pressed down for auto fire.You have five lives and if you lose them all, you have to start all over again. Collect the coins scattered around the game, in order to buy new weapons.


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Sunday, January 25, 2009
Catching Up
There's been some kind of virus going around and it utterly slammed me from Tuesday night until Friday. I normally don't get sick so it was a real surprise to say the least.
Anyway, I'm back and trying to make up for lost time!
2 comments:
- ~Barbara~ said...
I'm glad I didn't get the pukey kind, mine was like a regular old cold but a terrible cough to go with it. Been going on for more than 2 weeks. But at least I'm down to the dumb hacking. Joe said it was a habit now.... That wasn't nice...
Glad you are feeling better and really glad you had your linus blanket.....
- January 26, 2009 at 2:05 PM
- Teresa Mallen said...
Hi Jan, so glad to hear you are feeling better!
I wanted to comment on you post about how we learn (but I had to stay away from blogging as I was doing that evil filing - oh and the offer of warmth and hot chocolate sounds wonderful but for the sake of my sanity, I must decline the opportunity to do more filing! Thanks though!!)
Don't give up on finding the right teacher or the right methodology. I teach and I take my responsibility very seriously. It is my job to break down the information into incremental steps and to create exercises that will facilitate learning. You should expect this, not some undefined, 'you will learn as we go along' approach. Do ask how the teacher will impart knowledge. They should be able to give you a clear idea of what to expect in a class. Make the teacher accountable. If you don't understand something, ask until you get an explanation that is clear to you.
I have a pet peeve regarding artists who teach but who are too lazy or too busy to put together detailed lesson plans and instructions. My students deserve everything I can give them. I always provide detailed step by step instructions for all of the class projects - in case someone doesn't get finished or in case they would like to redo it once at home.
Unfortunately there are a lot of wanna be teachers out there but they don't have a clue as to what they are doing. But they are happy to take your money. Also, there are way too many bad art instruction books. Keep sifting through the mess. You will find a good instructor because they do exist. It just may take a bit of time.
Good luck and stay on the mend!
- January 27, 2009 at 9:24 PM


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Innovation through Human Factors in risk analysis and management
ScopeThe aims of the project InnHF - Innovation through human factors in risk analysis and management are:
- to offer a multidisciplinary training in the field of risk assessment and maintenance management integrated with human factors, in tight contact with companies and universities within this consortium;
- to strengthen and structure initial training of researchers in system engineering at European level;
- to attract students to scientific careers;
- to provide trained researchers with the necessary skills to work in industry; and, to improve career perspectives by broad skills development.
S&T objectives of the research programmeThe INNHF main objective is to formalize an approach and make it possible to integrate the current and developing assessment methods recommended or required by recognized industrial standards and methodologies, with an easy to use but complete human factors and system health management approach, the following goals will be achieved:
- Review of the applicability of most the recent generation of standards that are not yet fully acquired by different industries and verification of their effectiveness in safety assessment.
- Devising a method to account qualitatively and quantitatively for the human factor in the wider applied risk assessment methodologies. Verifying how a proper account of the impact of human and organizational factors (H&OF) in the operational phase may provide a sensitive change in the results of the assessments.
- Reviewing the methods to account qualitatively and quantitatively for maintenance effectiveness, also taking into account HOFs, verifying how a proper account of the maintenance strategy may provide a sensitive change in the results of the assessments.
- To translate the results of the analysis performed through the novel approach in a factual design improvement initiative for new or existing plant or machinery able to provide leverage for competitive advantage (maximum availability, minimum unscheduled shutdowns of production, economic maintenance, minimum incident and accident).
- The final objective of the project will be the development of a training program aimed at covering all the technical areas of expertise necessary to successfully carry out the case studies objectives. This training program will be initially rolled out internally to provide new researcher with a set of innovative skills to maximize the employment prospects for new researchers in large and/or SM enterprises. Further the training materials and content developed will also be offered to the wider community of the relevant industrial domains for the purpose of testing and dissemination.
Sam Cromie, Maria Chiara Leva
2011 - 2015
Funding provider
EC Marie Curie


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- Expertise
- Sectors
- Services
- International
- People
- Contact Us
..noted for its 'excellent industry knowledge' and for its ability to 'grasp the wider picture'. Legal 500 UK 2016
We have over 40 years experience acting for companies within the construction, engineering and infrastructure industry. We have a dedicated team specialising in health, safety and environmental law for this sector.
We have a proven track record of achieving results for our consultant, contractor, employer and insurer clients, providing practical advice and solutions.
Our team provides advice throughout the UK and Ireland, and increasingly worldwide – as our clients handle more and more projects overseas.
Getting involved early on in a project allows us to develop a strategy quickly with our clients to ensure the best possible outcome is achieved.
We advise on:


text:
让你的手机在Android设备上模拟一个Windows 8 PC
Android | .apk | 3mb
Get ready for an entirely new experience on your phone! This launcher allows your phone to emulate a windows 8 pc on your Android device. You can replace this home application with the default one and access everything on your phone through Windows 8 for Android. You can add tiles with your favorite applications on the home screen as well as your most used apps like the browser, phone, mail, and messaging. There are also folders so that you can add your favorite games, social, and media apps.
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text: Can anyone tell me if they have such trouble trying to shift very sticky mucus that the airways seem to fill with it & no breath seems to get through causing extreme panic. If so please tell me how to cope with this as I am living in fear of it happening whenever I have to cough. I take 2 mucodyn caps 3xdaily also have saline nebs& a flutter device. I have stage 4 emphysema with bronchiectusis & my fev 1 no is 26%. Hope someone can offer some advise as I've had a really bad day of it. Thanks in anticipation.


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King of Jordan Reaffirms Commitment to Reform at Opening of World Economic Forum on the Middle East and North Africa
H.M. King Abdullah II Ibn Al Hussein of the Hashemite Kingdom of Jordan opened the World Economic Forum on the Middle East and North Africa, reaffirming his commitment to reform and investment to achieve regional prosperity and peace.
"It is time for a new push, engaging all sectors, to create inclusive growth," he said. "Our goal is to relaunch growth and investment while deepening reform and inclusion." He added that measures are being strengthened to support start-ups, business expansion and market-ready skills, and new public-private partnerships are supporting industry, innovation and the most important source of job growth − entrepreneurship and the private sector.
While acknowledging the crises facing the Middle East and North Africa, the king said that countries should not be sidetracked by regional turmoil. "The violence that threatens so many in our region is part of a global assault on peace, law, democracy and coexistence. Defeating this demands a comprehensive, global approach built with security, diplomacy, development and moral leadership."
He said that despite the challenges Jordan faces, the country has been able to grow at more than 3% last year and is expected to grow at close to 4% in 2015. He added that the nation has the potential to be a gateway for regional and world trade, business and innovation.
Klaus Schwab, Founder and Executive Chairman of the World Economic Forum, said that given the forces that are reshaping the region, the gathering in Jordan is a critical platform for dialogue to catalyse economic and social progress. "The meeting should not be dominated by a bleak picture, but we should focus on the opportunities in the region."
The World Economic Forum on the Middle East and North Africa is taking place at the Dead Sea in Jordan on 21-23 May.


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Attending a film festival can seem a daunting task for the average movie
fan, so I will attempt to de-mystify the process for those of you that
skipped this year's second annual Tribeca
Originally conceived by post-9/11 downtown NYC residents Robert DeNiro
and Jane Rosenthal to give something back to the
Of course, the primary goal of a film festival is to attract good (if
not great) films and TFF is definitely doing that. This year's winners
included the internationally acclaimed films "Blind Shaft"
Attending audiences were also allowed to vote for their favorites which
included the critically acclaimed "Together" (China) and the
documentary "Keeping Time: The Life, Music, and Photographs of Milt
Hinton." Another type of film that permeates TFF which you definitely
can't find at your local cinema is the "short" (under 30 min.)
category. Not only were many great shorts preceding feature screenings,
but collections of shorts were presented throughout the festival (over
200 shorts in all).
For those looking for glitz and glamour there were several 'red-carpet' Hollywood films at TFF, including "Down with Love" featuring Renee Zellweger and Ewan McGregor; "The In-Laws" with Michael Douglas and Albert Brooks, "Paris" with Bai Ling (escorted by Richard Gere), and "Maldonado Miracle" (attended by director Salma Hayak and her escort Edward Norton). Other celebrities either attending panel discussion or just watching movies and spotted in the crowds included director Michael Moore, Al Pacino, Helen Hunt, Ann Magnuson, Gabriel Byrne, Elizabeth Shue, Jane Seymour, etc. Even if you don't like movies, the festival also featured street entertainment, concerts, and giveaways galore.
I would like to note that those who try to order advance tickets next
year and find the films "sold out" should not be discouraged.
The reason being that 'pre-sold' events take into
Hope to see more of you at the third annual Tribeca Film Festival 2004 next spring, especially now that you know prices and seating availability for screenings are reasonable and accessible right up to the last minute.
© 2005 BIGBreakNY, LLC. No material may be reprinted without permission.


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Bringing star power to the annual Turkey Day tradition, Lady Gaga, Avril Lavigne, Bradley Cooper and George Clooney have different ways to enjoy Thanksgiving day. Let enjoy latest and most impressive celebrity thanksgiving 2011 pictures.
Lady Gaga, who never fails to impress others, offers "A Very Gaga Thanksgiving" special on ABC on Thursday night (November 24). The "Born this way" singer sat down to talk about her deceased Grandpa (who penned the tune "Edge of Glory" about) in an emotional and exclusive interview with Katie Couric and performed her much-awaited music "Marry The Night". During the 90-minute holiday program, Lady Gaga was also engaged to some festive crafts and share personal holiday-food traditions with third and fourth graders from Gaga's alma mater, Sacred Heart Catholic School in Manhattan in New York.
Lady Gaga thanksgiving special 2011: Mother Monster gathers with a group of third-grade children from Sacred Heart Catholic School in Manhattan to make some festive crafts and share personal holiday-food traditions
Lady Gaga performs the much – awaited song "Marry The Night" as she treated her Little Monsters
The pop star later wrote on Twitter, "So excited for everyone to see the Thanksgiving Special I directed! Getting into the holiday spirit!"
Lady Gaga - Marry The Night (A Very Gaga Thanksgiving)
Even though being Canadian, musician and fashion designer Avril Lavigne got into the Thanksgiving spirit by attending the always-awesome Macy's Thanksgiving Day Parade in New York City. Sitting on the top of a float, the singer looks like a beauty queen but not a rocker.
Avril Lavigne sat down, waved and smiled as she traveled along the Big Apple streets in a massive turkey float
Avril Lavigne is all smiles at Macy's Thanksgiving Day Parade 2011 on Thursday (24 November, 2011) and rocks the event by her hit song "Wish You Were Here"
Avril Lavigne Thanksgiving Day Parade (23/11)
Bradley Cooper, the People's 2011 Sexiest Man Alive, is the Sexiest Man Alone as he strolls by himself in New York City's West Village on Thanksgiving day.
Bradley Cooper November 2011: The Hangover II star looks cool in a baseball cap
George Clooney and his girlfriend Stacy Keibler celebrate Thanksgivign day with jet-skiing in Cabo San Lucas, Mexico on 24 November
Related links:
Lady Gaga EMA 2011 Best Female: Marry The Night Performance and Shocking Outfit
Avril Lavigne Covers Maxim November 2010
Thanksgiving Appetizer Recipes: Cranberry, Pecan, Stuffing and Turkey


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I pressed my forehead against the plastic, trying to get a glimpse of both coasts and the seemingly narrow strip of water in between. I was staring down at the English Channel from 25,000 feet, squinting to spot Dover on the English side and Calais on the French side.
Just a couple of hours earlier, I had been in a major state of stress, as the bus I had taken for the hour-long journey from Lugano, Switzerland to Milan, Italy had gotten a flat tire. I had arrived at Milan Malpensa airport with exactly 37 minutes to spare before my international flight to London. Thankful that I am a runner and for the technology of online check-in, I had sprinted to the British Airways bag drop counter only to be told by the employee that the flight had closed. Please, I begged her. Please take my bag. I have to get on that plane. I am flying back to the United States tomorrow morning from London. If I don't get to London tonight, I'll miss my flight. The look on the woman's face clearly declared my fate: Sit down, have a cup of coffee… you'll be here a while. I pleaded with her until finally, following a moment's hesitation and a rushed phone call in Italian, she printed off a baggage claim tag and attached it to my backpack. She led me to the bag drop and gave me directions on finding my gate. If you hurry, you can make it! I began my sprint towards security and then to gate B1. Grazie mille! I shouted. Prego, the woman called after me. Good luck! It was a scene that I had only ever seen in a film… the type of scene that prompts the viewer roll his eyes and think, Only in the movies….
I raced through the airport, down the escalator… Excusi, entschuldigung, pardon… through security, and, oh my, hold it right there… nature was calling. Yelling, in fact. I decided that I had enough time for a pit stop if I really hurried; I'd never be able to hold it until we were in flight and the seatbelt sign was off. And so I stopped. In my haste, I inadvertently loosened the bandage covering the very tender boil on the back of my leg that had been lanced by my great aunt's doctor just that morning (thanks to the staph infection that had inexplicably appeared several days before and was unbelievably uncomfortable), which then chafed against my skin as I continued Operation: Get to Gate B1. I arrived at my gate, breathless, as the last passengers were boarding. Everybody's running today, said the British Airways employee who scanned by boarding pass.
As I stepped onto the jetway, my tears started flowing. I couldn't help it… I stood in the entrance to the plane, sweaty, emotional… truly a hot mess. Two very kind flight attendants asked me if I was OK. Shortly after I had made my way to my seat, with tears streaming down my cheeks, one of them brought me glass of water and again asked if I was OK. I nodded, embarrassed by my inability to control my emotions in such a public place.
Before long, we soared into the air and my sobbing stopped. I closed my eyes to reflect on the previous eighteen days. I had visited three countries, spent a glorious time with good friends and family, eaten my way through several patisseries, and run up and down the hills of southern Switzerland. But it was as we made our descent into London and I peered out of the tiny window next to me that the stress of the previous several hours really began to melt away. I could see the both the French and English coastlines down below us, and between them, that narrow strip of water that from this high in the air seemed so tiny… so insignificant. A small part of the universe, as my dear friend Katy would say.
Barely two weeks earlier, on a starry night, followed by the purest of sunrises and a cloudless afternoon, I had been on that water, alongside Katy, who on that day added her name to the history books as one of fewer than 1,500 people in the history of the world to complete a successful solo crossing of the English Channel. She completed her crossing in 11 hours, 16 minutes- the fifth-fastest time this year. And I was lucky enough to be there for every minute of it.
Katy and I met about eight years ago. We both worked for the same government agency; she in Texas and I in Washington, DC. We had communicated every once in a while through email, and I had heard through the grapevine that Katy could give the impression of being abrupt. Her direct style of communication and no-nonsense disposition stood opposite my reserved personality and tendency toward meekness. Quite frankly, Katy intimidated me.
It was a cloudy day in the middle of March, 2005 that I received a phone call from Katy as I was working in my cubicle. I had returned to the United States- and to the same government agency that I had worked at before- from the Peace Corps only a few months prior. It was no secret that I had come home engaged to a guy I had been dating for several years and who had also worked at the agency, as I was excited about getting married. It was also no secret, then, when the guy broke off the engagement two months before our planned wedding date. I was very, very sad, and my colleagues knew it. I don't remember how she had learned of my news, but Katy called me that day to offer her support. What I do remember was realizing that it had been silly of me to be afraid of Katy; she was kind and gentle and incredibly encouraging. She listened to me cry and tell her how I felt that my life would never be the same again, and she reminded me that it wouldn't, but that it would be better. The experience would make me stronger, she said, and my purpose in life was not yet over, because I was still here. I don't believe we had ever actually talked to one another before that day, but I knew that a true friendship had been born.
Katy and I got to know each other better over the years. I learned about her interest in endurance sports, and we swapped stories from our experiences. I visited her in February 2006 to run the Austin Marathon. During that visit, she showed me photos of her first half-Ironman and inspired me to train for my first triathlon. When I did get married, she traveled halfway across the country to come to my wedding. And when I got divorced, she again lent me her shoulder to cry on. Never a word of judgment; always words of support and encouragement.
Katy completed her first Ironman in 2008, and her second in 2009. That was the same year I did my Ironman, so again, we shared our training ups and downs. Katy's strength had always been in swimming, while mine had always been in running. We supported each other in our weaker areas, offering suggestions on gaining strength and speed. I knew that Katy had been a standout on the University of Texas swim team and had even qualified for the 1988 Olympic trials. She was one of the first women out of the water in both of her Ironman events. And I will never forget the day I dared to go swimming with Katy. She swam at least two and a half lengths of the pool to my one.
It was a warm July afternoon in 2010 when I was painting my house that the phone rang again. Katy called to tell me that she had decided to swim the English Channel. It was her ultimate dream, she said, and it would take a huge commitment- physically, emotionally, mentally, and financially- but she wanted to do it, and I knew she was serious. My immediate response was, "Let me know when and I'll be there."
For some reason, I had it in my head that Katy was planning to swim in 2013. When I asked her about it earlier this year, she said that the swim was to take place in September 2012. Throughout her training, Katy had been raising money for Colin's Hope, a nonprofit organization that raises awareness about water safety for children. Inspired by her efforts, many donors had contributed to Katy's cause and sent her words of support throughout her training. She had been assigned a tide between September 7th and 14th, which meant that if the weather on the Channel cooperated, she would attempt to make her crossing during that week. I had been thinking about other travel plans for the year, but recalled the conversation I had had with Katy nearly two years before, with my paintbrush in hand. I reviewed my budget, moved some things around, and bought a round-trip ticket to London for the first two weeks of September.
It seemed so far away at that time. I followed Katy's training over the months, gaining motivation and courage from it as I trained for my own ultramarathon. Katy's weekly swimming mileage was not much lower than my weekly running mileage. My usual 10K loop had become my "nice and easy" morning run, but I certainly couldn't imagine swimming it. Outside. In the winter. Without a wetsuit. Texas or no Texas, Katy was swimming some wild distances in some cold water. All in the good name of training. She did several hours-long trial swims, including a competitive swim across the Catalina Channel in California, and a six-hour swim near her home in Austin. She prepared for the Channel in other ways, by experimenting with different types of nutrition, swimming at all hours of the day and night, learning from the experiences of friends and acquaintances who had swum the Channel, and, as if all of the above were not indicative enough of her commitment to her goal, Katy intentionally gained 25 pounds to help insulate her body during the swim. Wetsuits are against Channel rules, and Katy had no intention of letting cold water stand in the way of a successful crossing.
In April, just five months before she was set to swim, Katy broke her foot. She had jumped in the pool just a bit too hard and hit her foot at the bottom. The injury put her in a boot for more than a month, but she continued to train, gently yet steadily, as her foot healed. By September, she was ready.
I was admittedly very anxious about being on Katy's crew. I had never crewed for anything other than a running event before, and I had never been on a boat for more than an hour or two. I had so many questions. Will it be cold? Is there a bathroom on the boat? How will we feed you? Am I going to throw up? If someone had told me at the outset that yes, it will be downright freezing, and yes, there is a bathroom on the boat but it's so tiny that you, who never has an issue with confined spaces, will get claustrophobic if you try to use it, and don't worry about feeding Katy, because your aim is way too poor to throw her bottles to her, and besides, you'll be way too sick to feed her, since yes, you will throw up… four times, to be exact, I just may have chickened out. Instead, Katy told me, You'll be great. I trust you. All the more reason to be anxious! The thought of screwing up so badly that it might negatively influence Katy's swim worried me for weeks. I sure hope there's someone on that crew who knows what they're doing, I thought.
As luck would have it, I was only a third of Katy's crew, joined by her partner, Calvin, and her friend, David, who had successfully crossed the Channel several years before. I met Calvin and David for the first time when I arrived in Dover on Tuesday, September 4th. I had just landed in London the day before, where I had planned to stay for a couple of days with a good friend from graduate school. However, Katy had called me to let me know that the weather was looking good and that meant a chance for swimming earlier than planned. I was en route to Dover when Katy called again to tell me that she had been cleared to swim that night. When that plan was later canceled because of a sudden change in the weather, I was not-so-secretly grateful, as I knew that having some extra time to rest and recover from my transatlantic journey would put me in a much better position to at least pretend to be more than a cheerleader for Katy.
When she received word the following day from Neil, her boat pilot, that the weather was looking really great for that night, we began to prepare. Our hosts at the quaint Victoria Guest House, Bill and Audrey, opened their home to us and helped us get ready. They were so warm and friendly, and, having hosted many Channel swimmers in the past, had grown accustomed to the long "to do" list that is invariably attached to an event like this. I knew the drill insofar as preparing for a running ultramarathon, and I was curious to see how this would be similar and different.
We had already prepped the nutrition bottles the day before, and Katy had debriefed us on her feeding schedule, communication signals, and instructions. She was using a fuel called Carbo-Pro, which was a calorie-rich powder, mixed with water. To that, she added electrolyte tablets and a packet of Crystal Lite for flavoring. We were to throw her a bottle one hour into her swim and then every half hour thereafter. We also prepared a mouthwash mix of one part Scope and one part water. As if seeing a huge question mark on my forehead, Katy said, to rinse my mouth of the salt water. She described to me what some swimmers' tongues look like after completing the swim, to which I responded by diligently mixing the mouthwash. Finally, Katy went over her array of medications and when we were to give her which ones. She had Pepto-Bismol for potential stomach ailments, children's Tylenol for muscle aches, Benadryl for jellyfish stings… needless to say, she had come prepared.
Once we had everything ready, Calvin and I walked down the road in search of fish and chips. A little voice in my head warned, You may want to reconsider that meal choice… you're about to be on a boat for a looong time… but I ignored it. I have an iron stomach, after all. Two years in the Peace Corps and an inability to say no to street food in foreign countries (but it's so authentic!) builds up the old tolerance quite well, I might say. Little did I know that the English Channel would give me a run for my money and that that fish would end up right back where it came from.
Calvin and I returned to the Guest House and learned from Katy that Neil had called to confirm that the swim was on for that night. We were to meet him at the Dover Marina at 1:30 am. We lay down for a few hours to rest before it was time to go. I don't know how Katy made it through those hours. I didn't sleep a wink.
We arrived at the marina right on time. To my surprise, we were not the only ones there. Another group of swimmers was loading up their boat. They were a relay team of three women. I hadn't even considered that people might swim the Channel as a relay. The team members rotate, swimming in two or three hour increments each, until the swim is complete. I was fascinated by this, and was learning so much. A few minutes later, we saw a smallish boat pull up to the dock. Suva, it was called. Isn't that the capital of Fiji? I pondered out loud. But I don't think anyone heard me. Or wanted to play geography bee at that moment.
Neil jumped off the boat and introduced himself. He was joined by his co-pilot, Brian, and the official Observer, Irene, whose job it was to make sure that Katy, and we as her crew members, followed all of the rules (no touching the swimmer, no hanging on to the boat, no pulling the swimmer along, etc.) and officially swam from coast to coast. There was no medical personnel on the boat. I suppressed the thought that was forming in my mind upon realizing this.
We loaded the boat with our supplies and food (Why did it seem like I had brought more along than anyone else?) and soon were on our way. With the Scopolamine patch behind my ear and ginger candies in my pocket, I was ready for a day at sea. It only took about fifteen minutes for me to change my tune on that subject. We were traveling at a relatively high speed to get to the starting point on the beach of the White Cliffs of Dover. It took us about 45 minutes to get there, and I tried to distract myself with Katy's Blackberry by posting a cheery status update on Facebook. After all, I told Katy and David, if it's not on Facebook, it didn't happen. It was my attempt to add some levity to the atmosphere and also keep my dinner down at least until after Katy got in the water.
The boat was anything but steady as we finished up last-minute preparations. I slathered Katy with layers of sunscreen, zinc, and lanolin, all in an effort to protect her skin from the harsh elements of the sea. David and Calvin listened to final instructions from the boat pilots as we approached the beach. I took a couple of photos of Katy and within seconds, she was in the water. She first had to swim to the shore, get out of the water, and wave her hands, so that the observer could mark her official start time. It was 2:32 am when Katy dove in.
We watched Katy's green headlamp bob up and down through the pitch black water for that first hour. I couldn't believe she was actually there, swimming. I tried to hold on to that thought as my stomach became increasingly more upset. The first hour passed quickly, and Katy took in her nutrition. Just a few seconds later, with David right behind me, I had no choice but to lean over the side of the boat, opposite Katy, thankfully, and let go of my dinner. It was a violent sickness that I had only experienced a couple of times in my life before- the kind that gave me no doubt that my chest and abdomen would be sore the next day. David gently rubbed my back as I tried to recover, realizing with regret that in spite of all of the stuff I had lugged onto the boat, I had failed to bring a toothbrush.
David recommended that I sit on the top deck, where I could somewhat lie down and at least breathe in fresh air. I rinsed my mouth with some water and dug out the electric wristband that my boss had loaned me to help with motion sickness. Clad in four layers of clothing, including a T-shirt, a sweatshirt, my own coat, and Katy's swimming parka, I leaned back against the railing, feeling the electric pulse of the wristband throughout my hand and watching Katy swim below me. I chewed on a piece of ginger candy, which had the duel effect of improving the taste in my mouth and calming my stomach. I felt remarkably better. That feeling lasted for about an hour, and then I repeated the same cycle. And then a third time, and again a fourth time. One of my biggest fears in being on the crew had come true: I was completely useless to Katy.
As the hours went by and Katy stuck to her half hourly feeding schedule, we cheered for her as she stopped to take in her nutrition and checked in to make sure she was OK. David had been insistent upon heating her nutrition, and we soon learned that the warmth was well received on Katy's end.
Before long, the sun began to rise on the horizon, and the White Cliffs of Dover, still clearly visible behind us, seemed like they should have been smaller than they were. If we really squinted, we could make out the outline of the French coast before us, but it still looked so far away. Katy had been swimming for more than five hours. David warned her against looking back when she stopped for a feeding at around 7:00 am and admitted that she, too, had been throwing up for a while now, and was not in a good place. Katy shared with me later that that was her darkest moment, and that she had seriously considered ending her swim right then and there. She was cold, sick, and miserable, and wasn't keeping much of her nutrition down. She had reached a point that I think comes in every endurance event, and while every person experiences it differently, it's the point at which the slightest knock to one's concentration and tenacity can end the day. It's the point at which the athlete asks herself what she is doing, why she is doing it, what she has to prove. It's the point of wanting to quit. I know that point very well and a couple of times in my life, I have let that point beat me. But I knew that Katy was capable of overcoming it on this day. She had worked too hard for this. But thank God she didn't look back.
We cheered words of encouragement and Katy was off again. By her next feeding, her outlook had improved a bit. I'm getting it together, she told us. Four words of assurance, probably for us just as much as for herself, and I, for one, was glad to hear them. Katy didn't have anything to prove… and certainly not to us. But I wanted so badly for my friend to succeed. I knew she had it in her, and hearing her words confirmed that she also knew it.
With the passing hours, the sun rose higher and grew warmer. I gradually started removing the many layers of clothing, until I was down to my T-shirt. The boat did not stop rocking, however, and at times threatened to dump all of us into the sea. Calvin, Katy's partner and a wonderfully talented photographer, took photos of Katy, the crew, and our surroundings. With every tilt of the boat, as our belongings slid from one side to the other, I watched Calvin dive to protect his camera bag while I held on to the boat railing for dear life with one hand and clutched the Blackberry in my other until my knuckles were white.
Irene came up to the top deck at one point to visit with me and we talked for while. She had been an observer for English Channel crossings for many years. I asked her, Do you not get seasick? How is that possible on this water? She admitted that she realizes how lucky she is not to be afflicted by motion sickness, and told me that this particular day was actually quite calm.
By about 10:00 am, we had entered French waters. We spent the next couple of hours resting, talking occasionally, cheering for Katy, and making plans for her final feedings and her touch on French land. I enjoyed the banter between Brian, Neil, and Irene (Make us some tea, you lousy old woman! Make it yourself, you miserable old good-for-nothing!) and finally regained an appetite and started eating. I tried to encourage the others to eat something as well. Though I was the only one who "tossed my cookies" (but eventually replaced them with McVittie's digestives- one of England's finest assets, if you ask Katy and me), the sea had gotten to David and Calvin as well. It was Irene who had insisted that as counterintuitive as it seemed, eating something would really help. She was right.
We saw another boat off on the distance… a relay team, as it turned out, and one that had started swimming more than three hours before Katy. Within two hours, Katy caught and surpassed the boat, swiftly cutting through the waves at what appeared to be the same pace that she had started with more than eight hours earlier. I waved Katy's Hello Kitty shirt (her favorite) and towel at her for encouragement, and we prepared the final bottle. We gradually approached the coast, first spotting the five-kilometer buoy and then the outlines of individual houses and buildings that made up the town of Calais. We were almost there.
As a runner, I often measure things in life by distance. I've got a mile's wait for the bus. My workday is about an Ironman bike ride. I could have run 10 miles in the time I've been sitting on this conference call…. David shouted to Katy at one of her final feedings that she had a "Whitney UT (University of Texas) swim practice to go"… obviously a manageable measure of time for Katy, and to us laypeople, about 90 minutes. She'd have to push, though, he told her, if she was to make it to shore before the tide changed.
Smooth and steady, Katy pressed on, inching ever closer. She was within about half a mile from the coast when the tide began to pull her sideways. The strength of the water pulled our boat as well, and houses that we had been heading straight towards were now off to the right. It was like being on a treadmill… working so hard but not going anywhere. But Katy was not out here for a workout today. I was frustrated for her, and though I knew she was exhausted, she seemed to have expected this and did not let it break her determination. She stopped for her final feeding and asked Brian, Am I going to land on the rocks? 'Cause I don't want to have to climb out onto the rocks. Brian assured her that they'd do the best they could, and I was grateful that Katy's biggest concern at this point was not the tide, but landing on the rocks. It was time to get excited!
About twenty minutes later, Neil stopped our boat in the water and we watched as Katy swam ahead of us. French officials do not allow the boats that accompany English Channel swimmers to dock on French land; thus, we had to hang back, wait for Katy to touch land, and then wait for her to swim back to the boat.
It was a sight I will never forget: Katy emerging from the water in her royal blue swimsuit, right at the feet of a man who stood on the beach, seemingly in just as much a state of awe as I was. Bonjour! Katy said to him. The man greeted her as well, and kindly offered her some water. He asked her if she swam a long way, and she told him, From England! He didn't speak much English, and Katy didn't speak much French, but it was clear to the man what had just happened. He congratulated her with an enthusiasm that requires no language. We, too, shouted and cheered and took photos as Katy danced in victory for a few seconds. She then bent down to pick up some pebbles from the beach- a finisher's medal far more unique than anything I had ever received after finishing a marathon- and hopped back in the water to swim the 200 or so yards back to the boat. As she made her way towards us, Irene informed me of Katy's official crossing time that would go down in the books: 11 hours and 16 minutes. I was beaming with pride and joy for my friend.
Katy reached the boat, and we pulled her up onto the deck, wrapping her with towels and showering her with words of congratulations. Through chattered teeth, Katy informed us: I am NEVER doing that shit again! I had grown used to hearing those words over the years, and at times even saying them myself after a particularly tough race, and the sentiment always seemed to fade within a week… sometimes even sooner. But somehow, this time, I believed Katy. This was a once-in-a-lifetime deal.
We ushered Katy into the cabin of the boat, cleaning the lanolin off of her skin and helping her into warm, dry clothes. She collapsed with exhaustion on the cabin bench. She was cold and tired and her primary goal was to stop shivering. I made some hot tea for her and covered her in as much fleece as could be found on the boat. It was about a bumpy two-hour journey back to Dover, and as Katy warmed up, she was able to share some of her thoughts and feelings- beyond cold and fatigue- at the moment.
Over the next few days, these thoughts would become more detailed reflections and short stories. I listened to them eagerly, fascinated by Katy's experience, and so humbled and honored to have been a small part of it. A small part of the universe… Katy's words, not mine, and rarely more meaningful than now. Thank you, Katy, for believing that anything is possible and for inspiring us to do the same. Yours is a story I have told my friends with such pride and admiration. It is a story I will tell my children and grandchildren. You have touched so many lives through this adventure, and especially mine. Congratulations, my dear friend. I love you.


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We went all Southern around here last week. It was a fried food day. It started with Hubby's favorite appetizer -- fried mushrooms. They are really easy to make but he doesn't get them very often because he is the only mushroom lover around here. All you do is cut fresh button mushrooms into halves or quarters depending on the size. You can use other types too. Just cut them into appropriate sizes.
You can also use this batter to deep fry vegetables or anything else you want to try. I'm thinking about doing french fries. My favorite fries are the batter dipped ones that Rally's serves (a burger joint in Arkansas -- other places too).
I lightly flour them but you don't have to.
Then you dip them into the batter (recipe below). Make sure they're coated well.
After that, it's just a matter of deep frying them until they're golden brown.
Drain them on paper towels. And enjoy them while they're warm.
The other thing we had was hush puppies. If you've ever taken a carriage ride in downtown Charleston, you know about hush puppies.
They were developed because kitchen workers had to carry dinner from the kitchen (which was not attached to the house due to the possibility of fire) to the dining room in the main house. Unfortunately that meant a track through the dogs' territory (probably hunting dogs too). Dogs love a meal on legs. So hush puppies were just extra dough that was deep fried. They then could throw that fried dough to the dogs to distract them and they would yell "hush, puppy" as they did. Hence, the name.
Another interesting tidbit is that the servants/slaves would have to whistle or sing as they carried it to the dining room so the master of the house knew he or she wasn't nibbling as their dinner made its way to its destination.
Anyway, hush puppies are also very easy to make. It's a basic cornbread recipe with some chopped onions mixed in. I usually just use the recipe on the back of the bag of corn meal -- like the one below. You drop spoonfuls of it into hot oil and allow it to cook until golden brown.
Then drain them and eat up while they're warm. When I make homemade hush puppies, my children "arise and call me blessed."
I can't blame them. They are pretty darn good.
All-Purpose Batter
1/4 cup flour
2 Tablespoons cornstarch
1/4 Tablespoon baking soda
1/4 Tablespoon salt
1/4 cup water
Mix together oil and water. Add salt, soda, cornstarch and flour. Mix until smooth, whisking if possible. Should be the consistency of pancake batter.
2 cups self rising corn meal mix
6 Tablespoons chopped onion
3/4 cup sour milk or buttermilk
1 egg
Combine all ingredients. Drop by spoonfuls into hot oil. Brown on both sides. Drain on paper towels.
So let's not get tired of doing what is good. At just the right time we will reap a harvest of blessing if we don't give up. Galatians 6:9
Blessed is she who has believed that what the Lord has said to her will be accomplished! Luke 1:45
Blessed is she who has believed that what the Lord has said to her will be accomplished! Luke 1:45
Monday, February 23, 2009
Monday's Meal
Posted by Born Blonde
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