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Whatever the scale of your ambitions or plot you'll find something useful here.
Reduce your footprint by making your own, from knitting to soap-making to adorning your home.
Find out about rearing livestock from the farm to the garden, and doing the best for your pets.
Discover how to adapt, change and even build your own home to enable you to tread more lightly upon the planet.
From the home brewery to ambitions of chefly grandeur. Find out how to do it all here and really taste the difference.
Subsidise the larder in a sustainable way. From fishing, to shooting, to foraging safely, find it among these articles.
Conserve our world for future generations. See how you can help in these pages.
From shopping with a conscience to building your own enterprise. Find advice and encouragement among these pages.
Sometimes the diversity of downsizing can throw up an unusual topic.
Past editorial items from the downsizer front page.
You are here: Home Articles Grow your own Basic home composting
One of the easiest ways of reducing the amount of rubbish we throw out is to start composting as much organic waste as possible.
In the UK most, if not all, councils operate schemes where you can buy a plastic compost bin for a reasonable price. These bins may not be the best way for making large amounts of compost but are ideal for beginners and people with restricted space.
This article is aimed at absolute beginners with the aim of reducing the amount of waste collected by the council.
Many processes are at work breaking down the plant material into compost, including bacteria, fungi, worms, invertebrates etc. The aim is to provide a balance for them to thrive and go about their useful business, in order to rot down organic matter as quickly as possible. The organisms tend to like a balanced moist place with good airy mix of materials. Nitrogen is essential but too much can cause a slimy smelly mess. Woody material helps balance the nitrogen and allows air into the heap, but too much will slow the composting process.
Material can be left in a pile on the ground and it will eventually rot down. This will take time and can be messy, especially when animals decide to rake about. Some form of container or bin is generally used and there are many designs for home made bins and many ready made or flatpack products available. One of the easiest products to get hold of and use is the plastic compost bin.
There are various designs of plastic bins, most resembling a tube narrowing towards the top with some form of lid. The base is open and some have a hatch. They are light but once some material is added they should not blow away. However, when empty they may need to be secured to stop them turning up in your neighbour's garden! Two different ones I have are shown:
From time to time a compost bin may smell a little, depending on what has been added. It is best to site it somewhere out of the way, but somewhere easy to get to so you remember to put material in it! Occasionally there may be problems with unwanted visitors to a bin. Rats may set up home and if this happens siting the bin on top of some wire mesh still allows useful animals access to the bin without access for rats. Occasional problems from cats or foxes can be prevented by not adding meat or fish.
A good balance should be easy to obtain from the average household. Most garden and kitchen vegetable waste can go in. Remember to not add too much of one thing. For example, if you have a large lawn do not add all the clippings in one big layer. Leave them to one side and add them with other more woody material. Likewise, don't add several buckets of prunings in one layer. Make sure they are cut up into small pieces, the smaller the better - shredded better still - and add them with the grass cuttings or other leafy material.
Kitchen waste can be added and usually is a reasonable mix of tough and fleshy bits. If you are throwing out a large object, an unused cabbage or uneaten fruit for example, break it up before adding it to your compost bin. Some people suggest not adding citrus fruit as it can make the compost too acidic but as long as it's a small amount I've not had any problems. I also add egg shells, tea bags and leaves, and coffee grounds. A specially designed kitchen waste bin is very useful. It has a lid and can be kept just outside the back door so you will not have to make daily trips to the main compost bin.
Weeds can be added but a few simple tips are worth following. If you don't want weeds spread around the garden try not to let the weeds set seed; not only will the weeds seed when they are being collected but the seeds will probably be viable when the compost has rotted. A large hot heap will kill the seeds and many other organisms, but the necessary temperatures will not be reached in the average bin. Perennial weeds and roots can also survive and take root in a heap. It is best to leave the weeds in the sun to wilt for several days and it may be wise to leave the roots for a few weeks or not add them to the heap at all.
If you have too much green, leafy material and not enough woody material to balance it out then shredded paper, cardboard, egg cartons can be added. Some people may prefer not to not add this in case unwanted chemicals are added to the garden. This is a matter for personal choice; if the compost is not used to grow food crops there should be no problems.
Another top tip is to ensure all your fruit peel, apple cores etc from your packed lunch are brought home and added to the heap.
If you are lucky enough to have chickens, rabbits or other 'farm' animals then their old bedding and droppings can be added to the heap.
A large scale commercial compost can reach very high temperatures that will rot the heap in a matter of a few weeks and sterilise the heap. A small compost bin will not reach such temperatures so a little more care needs to be taken.
Some weeds are best left out entirely as they pose to great a threat to the garden. Japanese knot weed is one that must not be composted (seek special advice before disposing of this weed). Other weeds that are best either left out or soaked for several weeks in water (the liquid can be used as a fertiliser) so they decompose are: nettle roots, bindweed, horse/marestail, and ground elder.
Generally it is best to leave out cooked food, bread, meat and fish as these can attract vermin. Also leave out cat and dog mess and litter as there can be a potential risk to humans from their waste (there may be some ways where this waste can be added but that is beyond the scope of this article).
If the compost is to be used to help grow vegetables it's best to avoid composting some material to avoid the spread of disease. Ones to leave out are brassica roots (leaves and chopped stalks are fine, but not the root balls, to avoid club root), if you're growing potatoes or tomatoes then don't compost potato and tomato waste.
If layers build up in the heap this can slow the composting process. It is always useful to lift off the bin and mix the compost up and place back into the bin. If some of the bottom layers are almost usable then don't mix with the un-rotted material if you think you can use it in a few weeks. I find it easier to have two bins, one filling up and one left to rot down. This may not be required for most people. Be careful of any animals that are good for the garden that may make their home in the compost; slow worms for example often like to live and hunt in the warm conditions of a compost bin.
Compost can dry out and this will greatly slow the composing process. Try and keep the mixture moist, but not too wet as this can also slow the process and leave a smelly mess! Don't add too much water and ensure the lid is fitted and this should keep the heap sufficiently dry.
If the compost heap has too much carbon material (strawy material or prunings for example) this can slow the process down. If you do not have material high in nitrogen handy such as grass cuttings, comfrey leaves or animal manure then your own urine can be added. As the bins are covered and if small amounts are used this should not cause any unpleasant smells, but if your garden is overlooked or the bin is too high then it's best to use a container somewhere discreet!
To speed up the decomposition process it is good to keep the heat in. This can be a little tricky with compost bins but a few layers of thick polythene on the top on the compost or even an old pillow will keep in some extra heat.
One of the first uses for compost is as a garden mulch. This will act as a way of nourishing the garden, keeping in moisture and can help suppress weeds. The compost can still contain many large particles and doesn't need to be completely rotted.
With a little bit of space anyone can make usable compost. With a little experience good quality compost can be made and this has many uses, it can even be used to make your own potting compost.
Composting is a vast subject and this article is intended as a basic introduction. Hopefully we will produce other articles covering topics such as worm bins, liquid manures, green manures and more advanced composting techniques.
Any comments and advice greatfully received in our forum.
http://www.hdra.org.uk/organicgardening/gh_comp.htm - Make compost the organic way with the HDRA http://www.selfsufficientish.com/compost.htm - Composting tips for the self sufficient 'ish' http://www.communitycompost.org/ - Community Composting Network - for people who get the bug and want to go a bit further! http://www.othas.org.uk/dccn/index.html - Devon Community Composting Network. http://soil.hostweb.org.uk/ - off topic a bit, - easy to understand info on soil! http://www.keirg.freeserve.co.uk/diary/tech/compost.htm - something for allotment holders.
2012 Downsizer: for a sustainable & ethical future


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PAL 2.0.1 Refresh 1 and PAL 2.0.1 Refresh 1 Interim Fix 1 (24 Feb 2017)
Release Announcement.
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The turnout for a church-sponsored gathering last week that continued the discussion on the Los Altos School District and Bullis Charter School conflict proved smaller than the first event hosted in October.
Approximately two dozen people attended the event at Los Altos United Methodist Church Thursday, scheduled to provide an opportunity for parents and officials involved in the schools debate to listen to each other's positions in a neutral environment.
Approximately one-third of the audience was local officials, including Bullis Charter School Board of Directors members John Phelps and Joe Hurd, Santa Clara County Board of Education members Leon Beauchman and Grace Mah, Santa Clara County Office of Education Superintendent Xavier De La Torre, Los Altos Mayor Jarrett Fishpaw and councilwomen Jeannie Bruins and Jan Pepper.
The Rev. Warren Dale, founder of the Peninsula Conflict Resolution Center in Redwood City, moderated the event.
When asked what had changed since the October sharing session, one parent said she thought many of the parents reached agreement over what they wanted regarding facilities.
"I feel like the tone has changed," she said. "I feel like the community at large of parents seems pretty consistent in what they want. From my perspective, the parents are pretty close to an agreement. It's about getting the boards to communicate."
Some participants expressed disappointment with the turnout.
"I think there is some resignation that the situation is not going to get any better anytime soon," said parent Gil Ahrens. "People are tired and fed up. Look at the turnout we have here – it's pathetic."
One parent said that since the previous meeting, each school board added a new member.
Hurd shared his perception of the issue since joining the board earlier this month.
"I've been encouraged to see we have a lot of talent in this town," he said. "A lot of folks want to see a resolution, and a lot of people are independently putting ideas out there for the community to discuss."
The group conversation, similar to the first session, focused on trust and how misinformation is hurting the community.
"I think the community needs an understanding of the Bullis Charter School culture and that the district is different," said one charter school parent. "One is not right and one … wrong. The trust is gone, and I look forward to the day when trust is back in the community."
When Dale asked the audience what is needed to move forward, one district parent said a moratorium on lawsuits.
One Bullis Charter School parent said that no one likes litigation, but it is a means of last resort. Another parent compared the district/charter school relationship to being divorced with children.
Parents shared their displeasure with some of the public communications of district board President Doug Smith in his personal blog and charter school board Chairman Ken Moore in his letters to charter school parents. Audience members said their tones don't help with the healing process.
Hurd said the entire issue comes down to communication.
"I do think that once you get the parties dialoging, things will happen," he said. "It must start with a conversation. Email the district board and ask them to engage in a dialogue. Let's start talking and see where we get."


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- Sugar Addiction Detox 101
- 5 Tips for Getting More Whole Fruit in Your Diet
- Carbs: Friend or Foe?
- Recipe: Low-Fat Plum Bran Muffins
I'd rather see you drink a glass of wine than a glass of milk. So many people drink Coca-Cola and all these soft drinks with sugar. Some of these drinks have 8 or 9 teaspoons of sugar in them. What's the good of living if you can't have the things that give a little enjoyment?
Sugar Addiction Detox 101By Debra Pivko
Sugar, sweet sugar—a delightful minute on the tongue in exchange for what feels like a lifetime on the hips. But weight gain isn't the only consequence of eating too much sugar. Ready for the not-so-sweet truth?
Overconsumption of processed sugar can contribute to a number of conditions, including tooth decay, type 2 diabetes, hormonal imbalances, overgrowth of candida yeast, chronic fatigue, more severe PMS symptoms, anxiety—and yep, even wrinkles. On the other hand, if you start to cut sugar out of your diet, you can shed excess weight, increase your energy, improve your concentration, improve your moods, and possibly steer clear of diabetes. Ready to kick-start your sugar detox? To help you out, I'll let you in on some reasons why we get addicted, and how to read food labels for hidden sugars. I'll also give you some tips on how to start your sugar detox so you'll have a much better chance at living a long, vibrant, and disease-free life.
Why we crave sugar. According to AskDrSears.com, "Sweets trigger an increase in the hormone serotonin—a mood-elevating hormone. The body and brain get used to this higher level of serotonin and even depend on it for a sense of well-being. So when our serotonin level dips, (we dip) into the (sweets) to 'correct' the situation." According to the Web site, sweets also "trigger the release of endorphins . . . the brain's natural narcotics, helping you to relax when stressed."
You've probably noticed that although sugar gives you an initial high (a rapid spike in your blood sugar), you crash several hours later, leaving you wanting more. It's because sugar takes away more energy than it gives. Eventually, you find yourself exhausted, anxious, and moody. I know I've definitely experienced this crash too many times.
Is the sweet taste worth the unpleasant effects? Think gaining weight is the only negative effect of consuming too much sugar? Nancy Appleton, PhD, author of Lick the Sugar Habit, describes some surprising ways sugar intake can negatively affect your health:
- Suppresses the immune system's defenses against bacterial infections
- Increases the risk of blood clots and strokes
- Contributes to hyperactivity, anxiety, depression, and difficulty concentrating
- Can lead to hypoglycemia, kidney damage, an elevation in harmful cholesterol, cardiovascular disease, and tooth decay
- Helps speed the aging process, including wrinkles and gray hair
The list goes on . . .
Make the decision to detox from sugar. The first step in breaking a sugar addiction is making the decision to stop eating it completely for at least a few days to start to get it out of your system. While it's usually best to make dietary changes gradually, sugar has the unique ability to inspire cravings that are refueled every time you give in to them. The only way to break the cycle is to stop feeding the fire. Then your cravings should subside substantially. Continue to resist large amounts of sugar and actively avoid situations that cue you to eat sweets. And whether you're at work, at home, or at a party, just because a cookie is sitting out on a table in plain sight, that doesn't mean you have to eat it.
Ask yourself why you're eating sugar before you put it in your mouth. Are you eating out of habit? Because of circumstance? For a special occasion? Because everyone else is? Watch yourself like a lab rat. Begin to face your truth by keeping a food journal. I like to jot down what drives me to eat sugar, when I crave it, where I eat it, why I want it, and how I get it. For example, do you pop up out of your desk chair in search of cupcakes the second you hear people at the office singing "Happy Birthday"? Journaling can be helpful preparation for stomping out your sugar habit by making you aware of why you're eating it.
Begin to eliminate sugar from your diet. For thousands of years, people ate whatever sugar occurred naturally in their diets, and it didn't seem to be a problem, it was a treat. Registered dietician Becky Hand reports that the typical American now eats the equivalent of about 31 teaspoons (124 grams) of added sugar every day (about 25 percent of the average person's daily caloric intake), and that sugar alone adds up to almost 500 extra calories each day! Our bodies simply weren't designed to handle this massive load. The American Heart Association recommends that added sugar should be limited to no more than 6 to 7 percent of your total calories (not including naturally occurring sugars found in fruit and dairy products.) To put this in perspective, if you eat 1,200 calories a day, you should limit your intake to 21 grams of sugar per day. That's the equivalent of about 6 ounces of low-fat fruit-flavored yogurt or one 8-ounce glass of orange juice.
To begin eliminating sugar from your regular diet, simply cut out foods with sugar, white flour, and high fructose corn syrup—including cakes, cookies, pastries, and most desserts. It's okay to have a dessert or sugary snack on occasion, but make sure it's not your main dish. Although sugar is generally found in desserts, added sugar can also be found in your main and side dishes, and even sauces. Look closely at the labels of processed foods, cereals, and sauces—like ketchup, barbecue sauce, spaghetti sauce, peanut butter, and dressings. You can usually find nutritious alternatives with less sugar that taste just as good.
If you're a Team Beachbody® Club member, you can get a personalized, balanced online meal plan to ensure that you're getting the proper nutrition you need to meet your health goals. You can even use the food analyzer to search for the nutritional makeup of various foods, so you'll know which ones are high in sugar and should be avoided.
Eliminate hidden sugar. As you begin to decode ingredient labels, it's really important to know all the other words for sugar and sugar alcohols. Here's a hint: Look for words that end in "-ose."
- Agave nectar/syrup
- Cane juice crystals
- Cane sugar
- Caramel
- Corn syrup
- Corn syrup solids
- Carob syrup
- Dextrin
- Dextrose
- Fructose
- Fruit juice concentrate (apple, grape, or pear)
- Galactose
- Glucose
- High fructose corn syrup
- Honey
- Lactose
- Maltose
- Malt syrup
- Molasses
- Sorbitol
- Sucrose
Trick your taste buds. Using spices and herbs can trick your taste buds into thinking you're eating something sinfully sweet. Try adding cinnamon, ginger, nutmeg, vanilla, or other sugar-free flavors and spices to your coffee, cereals, or other dishes and drinks that could use an extra kick.
Eat a healthy breakfast. What you eat for breakfast will actually influence your food choices for the next 12 to 15 hours, and influence your energy levels, moods, and overall sense of well-being. Dr. Joe Klemczewski, PhD, explains that eating a healthy breakfast balanced between lean protein (like egg whites) and slower-digesting complex carbohydrates (like oatmeal) will help you have good energy throughout the day, stabilize your blood sugar, reduce cravings, and make wiser food choices. Typically, your blood sugar is at fasting levels when you wake up in the morning. If you start the day off with a muffin and a latte, you're choosing to ride the roller coaster for the rest of the day. If, on the other hand, you begin your day with a veggie omelet and fruit or some oatmeal, you're opting for a balance of foods that will be absorbed at a slower rate. Then you'll have a steadier flow of blood sugar that's far easier to keep balanced than if it were fueled by a muffin, a bagel, or a cup of coffee dosed with sugar and cream.
Eat throughout the day. The best way to avoid impulse eating when you're overly hungry is to eat several small meals, spaced throughout the day. This will keep your blood sugar more stable than eating the traditional two or three large meals spaced farther apart from one another. Schedule your meals around your body's needs rather than around your to-do list if you can. You'll find it much easier to stop eating once you're full; to make smart food choices from a rational, calm place; and to maintain even moods and energy levels. Eating balanced meals is essential for getting real satisfaction from what you eat and leaving cravings behind. For most people, this means approximately 50 percent of your meal should be vegetables or fruit, and the rest should be split between protein (beans, meat, dairy, etc.), grains, and a bit of oil or other fat. However, everyone's a little different, and you should experiment to find what works best for you.
High-fiber foods fill you up—yet they bring less fat to the table, says Barbara J. Rolls, PhD, the Guthrie Chair in Nutrition at Pennsylvania State and author of The Volumetrics Weight Control Plan. Plus eating high-fiber foods allows you to eat a higher volume of food while ingesting fewer calories. It's a concept called "energy density"—the number of calories in a specified amount of food, Rolls explains. Some examples of energy-dense foods are: apples (skin on) and bananas, avocados, flax meal, and kidney beans.
Find alternatives for when you have a craving. Make sure you find alternative foods and activities that you actually enjoy. If they aren't satisfying, you'll eventually abandon them for your old habits. When I'm craving something sweet yet healthy, I usually go for either low-fat Chocolatey Cats Cookies (for People) from Trader Joe's® (only 9.9 grams of sugar per serving) or chocolate Shakeology® (only 9 grams of sugar)—that's not bad for a sweet treat. Yep, I'm a sucker for chocolate, but I can still enjoy the taste without overdosing on sugar!
Related Articles
"5 Simple Rules for Eating Sugar"
"5 Quick, Easy, and Healthy Desserts"
"Artificial Sweeteners: How Harmful Are They?"
Questions about your workout program, diet, the latest newsletter, or anything wellness related? Chat with the overseer of Beachbody's fitness and diet development, who also serves as your Fitness Advisor on the Message Boards, Steve Edwards, on Monday, January 31st, at 8:00 PM ET, 5:00 PM PT. Go to the Beachbody Chat Room.
If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at firstname.lastname@example.com.
Check out our Fitness Advisor's responses to your comments in Steve Edwards' Mailbag on the Message Boards. If you'd like to receive Steve Edwards' Mailbag by email, click here to subscribe to Steve's Health and Fitness Newsletter. And if you'd like to know more about Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, recently named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration.
5 Tips for Getting More Whole Fruit in Your DietBy Joe Wilkes
All right, so no processed sugar. High fructose corn syrup is definitely out of the question. And now science is finally proving that all those artificially sweetened sodas we've been quaffing so virtuously are just as bad for us as sugar is, and probably worse. What's someone with a sweet tooth to do? The answer is the fruit, the whole fruit, and nothing but the fruit. While fruit juice contains some vitamins, you're really missing out on the lion's share of nutrients if you deprive yourself of the whole fruit.
The skin of the fruit contains most of the healthy carotenoids and flavonoids that have numerous benefits—including, studies are finding, providing some protection against cancer. The pulp of the fruit also contains flavonoids and vitamins that can be lost through the juicing process. And where fruit juice really falls short is in its fiber content. An apple contains around 4 grams of fiber. A glass of apple juice contains no fiber. Fiber helps your body digest and metabolize fruit's naturally occurring sugar more slowly, which prevents your body from experiencing a "sugar spike"—the blood sugar elevation you get from drinking fruit juice. Plus we all know fiber is nature's Roto-Rooter®, scrubbing your digestive system clean.
The argument for working a few servings of whole fruit into your diet each day is a strong one. After all, that old saying "An apple a day keeps the doctor away" didn't come out of thin air. When I was younger, I had a friend whose father was a doctor and she religiously ate an apple every day, including the core. Well, I thought that was a bit much, but I bet she was super-regular! A corollary to that old saying might be "An apple a day can make you pretty sick of apples after a couple of weeks." As with incorporating most food into our diets, variety is the spice of life. Here are a few ideas for slipping more fruit into your day.
- Cut it. A lot of times, a big bowl of fruit can be too daunting. You might not be hungry enough to eat a whole apple and you might opt for a smaller snack. Try slicing up a couple of apples and putting them in an airtight container or bag. By tossing them in lemon juice, you can prevent them from turning that unappetizing brown, at least for a day or so. Keep them in the fridge, or handy on your desk or in front of the TV, for a healthy snack. Any sort of combination of cut-up fruit is a great idea for a TV snack. Instead of absentmindedly eating a day's worth of sodium and fat from the chip bag, you might eat your "apple a day" before you know it.
- Mix it. Tired of apples? Check out some of the more exotic fruits in your produce section or farmers' market. Have you tried kiwis, pomegranates, mangosteens, or gooseberries? Also, get to know what the seasons bring to your neck of the woods. In California, we're in the middle of Meyer lemon and blood orange season—delicious citrus varieties that aren't as available or as good at other times of the year. And by mixing up the variety of fruits you eat, you'll be getting a greater range of vitamins and antioxidants, thus maximizing your health benefits.
- Dip it. Especially for kids, a little fun time needs to accompany mealtime. But don't fool yourself into thinking that those apple-and-caramel dipper packages are healthy snacks. I guess they're better than pure caramel, but they're still pretty much two steps back nutritionally from just eating healthy fruit. Instead, why not mix up some nonfat or low-fat plain yogurt with a little cinnamon? You'll get the health benefits of yogurt. And cinnamon has been shown to have additional health benefits, like helping stabilize blood sugar. Dunking your fruit in a little unsweetened peanut butter makes for another great taste combo—the peanut butter gives the fruit some protein, and the fruit gives the peanut butter sweetness.
- Add it. Forget those cereals with the sugared raisins or other sweetened dried fruit. And I assure you that Cap'n Crunch® Crunch Berries® are not found anywhere in nature. There are a ton of hot and cold cereals that contain dried or artificial fruit, and while dried fruit has some nutritional value, it's nothing—in nutrition or in flavor—compared to adding some berries or cut-up fresh fruit to your bowl of bran or oatmeal.
- Freeze it/can it. While fresh fruit is often the most flavorful and nutritious option, procuring it can often be geographically or financially prohibitive. If getting fresh fruit is a hassle, consider buying fruit frozen or canned, or freezing or canning in-season fruit yourself. As with all prepared food, check the label to make sure that fruit isn't merely a decorative addition to a can full of corn syrup. Fruit is best if packed in unsweetened natural fruit juice. (Pear juice is a common canning juice.) Bags of frozen berries are also great to have on hand to jazz up your morning smoothie or just to pop in your mouth on a hot summer day for a frosty snack. Making "grapesicles" by throwing a bag of grapes in the fridge creates a great snack for kids and adults alike. And here's another good tip: If you have some bananas that are turning brown, peel them and wrap them in foil and stick them in the freezer for later.
Related Articles
"Tropic Plunder II: 6 More Super-Healthy Exotic Fruits"
"7 Superfoods with Superpowers!"
"15 Easy Food Substitutions for Big-Time Calorie Savings"
Questions about your workout program, diet, the latest newsletter, or anything wellness related? Chat with the overseer of Beachbody's fitness and diet development, who also serves as your Fitness Advisor on the Message Boards, Steve Edwards, on Monday, January 31st, at 8:00 PM ET, 5:00 PM PT. Go to the Beachbody Chat Room.
If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at firstname.lastname@example.com.
Check out our Fitness Advisor's responses to your comments in Steve Edwards' Mailbag on the Message Boards. If you'd like to receive Steve Edwards' Mailbag by email, click here to subscribe to Steve's Health and Fitness Newsletter. And if you'd like to know more about Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, recently named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration.
Carbs: Friend or Foe?
Contrary to certain diet fads, carbohydrates are an essential part of daily nutrition. But not all carbs are created equal. Find out which ones will help you achieve your fitness goals, and which ones will likely stand in your way.
Recipe: Low-Fat Plum Bran Muffins
Dump the donut and scrap the scone. This is a low-sugar, low-fat alternative to get your day off to a healthy start. By combining the natural sweetness of fruit with heart-healthy fiber, you'll never miss the sugar and grease.
- 1-1/2 cups whole wheat flour
- 1/2 cup wheat bran or oat bran
- 1 Tbsp. baking powder
- 1/2 tsp. baking soda
- 3/4 cup apple butter
- 1/2 cup plain nonfat yogurt or nonfat buttermilk
- 2 egg whites
- 1 cup chopped skinned fresh plums (about 2 medium)
- 1/2 cup chopped prunes
- Muffin tins
- Nonstick cooking spray
Preheat oven to 350 degrees. In medium bowl, combine flour, bran, baking powder, and baking soda and stir to mix well. Add apple butter, yogurt or buttermilk, and egg whites and stir just until dry ingredients are moistened. Fold in plums and prunes. Lightly spray 6 cups of large muffin tin or 12 cups of small muffin tin with nonstick cooking spray and fill each cup 3/4 full with batter. Bake smaller muffins for 12 to 14 minutes and full-sized muffins for 20 to 25 minutes, or until lightly browned and a toothpick inserted in center of muffin comes out clean. Let sit for 5 minutes before removing muffins from tin. Serve warm or at room temperature.
Depending on the size of your muffin tins, this recipe should make 12 small or 6 large muffins (6 servings).
Preparation Time: 15 minutes
Cooking Time: 12 to 25 minutes
|Nutritional Information (per serving; using wheat bran and yogurt)
|Fat Total
|Saturated Fat
|8 grams
|8 grams
|54 grams
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VIDEO: Distance is never a problem for Stephen Curry and won't be during All-Star Saturday night
NEW ORLEANS — Showdown Saturday night is here, finally.
We've been waiting for days down here in New Orleans for things to get officially started and for years All-Star Saturday served that purpose for the NBA's showcase weekend. This year is no different, as we come to you live from the Smoothie King Center and State Farm Saturday night well into the wee hours.
This has long been the domain of the league's best and brightest, from Dr. J, Michael Jordan, Dominique Wilkins, Vince Carter and so many other of the league's greatest dunkers, not to mention the most prolific 3-point shooters and skilled technicians.
Is there someone in tonight's field for the Sprite Slam Dunk contest … say someone like this Paul George fella below?
VIDEO: Paul George has all of the tools to become one of the league's all-time great dunkers
Your All-Star Saturday night schedule can be found here. And we are going to provide you with a non-stop in-arena feel for what's going on down here in the Big Easy.
First up is the Sears Shooting Stars competition, followed by the Taco Bell Skills Challenge , followed by the Foot Locker Three-Point Contest and, we saved the best for last, the Sprite Slam Dunk contest.
I'm going to go ahead and get my predictions out of the way now. Here are my winners …
— Sears Shooting Stars: Team Curry looks lean and mean. They win this one for the Western Conference.
— Taco Bell Skills Challenge: The West has two wicked teams in this one (Trey Burke and Damian Lillard on Team 1 and Goran Dragic and Reggie Jackson on Team 2). I have to roll with Team 1! Another win for the West.
— Foot Locker Three-Point Contest: The Currys need to adopt me, because in Steph Curry I trust when it comes to a shooting contest. (East coast bias … where?)
— Sprite Slam Dunk: The defending champ, Terrence Ross, and the East will be tough to beat. I've been hearing rumblings around town that Ben McLemore has some crazy stuff planned. We shall see. In the meantime, I'm rocking with my man "Ross" and George and John Wall.
Get your popcorn ready …
Sears Shooting Stars
— Team Bosh vs Team Durant in the championship for the Sears Shoot Stars.
— Team Bosh with the repeat thansk to Chris Bosh … ain't nothing but a winner! Durant finishes second again … unreal.
— Swin Cash going all Seattle Seahawks and Doug Baldwin on the TNT crew after Team Bosh was handed the trophy was a most appropriate way to finish off the opening event of the night. Straight Cash homie!
Taco Bell Skills Challenge
— East rookies MCW and Victor Oladipo representing for their side with a 43-second run in their run through the course. Too easy for two youngbucks like that.
— It's still not the Year of the Dragon. Burke and Lillard come through with a 40.6 second-run on the course and keep my prediction alive.
— 45.3 second run for the rookie team in the finals. Always believe in Burke baby! West delivers a 45.2 to take the title. My dude Burke has mad quicks (not that NBA.com's John Schuhmann has noticed. He's too busy hating on the best rookie in the league.)
— A little controversy on All- Star Saturday never hurts! We've got to get the replay.
Foot Locker Three-Point Contest
— Redemption time for Steph Curry. This is your night sir. This is your event. Do what you do!
— Chuck picks an upset and goes with Bradley Beal (his mom calls him Bradley, so I'm going with Bradley).
— Great field in this competition. All-Stars in Lillard, Curry, Kyrie Irving and Kevin Love.
— Who jinxed me and the Curry clan tonight? Steph is watching the finals like me. Ugh!
— RapCam turns up shots of Ludacris and Nelly sitting courtside. These young rappers clearly need to step their game up if the vets are getting all of the major Jumbotron play tonight. #whereyouatDrakeand2Chains?
— Nice theme music for Arron Afflalo, Robin Thicke's Magic Touch playing as he hits the stage and his 15 is the new score to beat.
— Bradley Beal has the high-mark with 21. Kid has wicked range and an absolutely pure shooting stroke.
— The Kendrick Lamar concert/interlude is coming up soon. Just FYI
— Belinelli didn't smile at all during the final round tale of the tape interview with Nick Cannon and Beal. Not sure how to take that. I know you want to win and everything but have a little fun with this thing fella. His method worked, though. Dropped a 19.
— Beal struggles on his money ball rack but rallies down the stretch for a 19 to tie it and now we get these guys in a 60-second tiebreaker.
Belinelli wins it with a monster effort in the OT. Fantastic showing by both guys.
— Kendrick Lamar's tearing it up. perfect intro for what I hope will be a spectacular Sprite Slam Dunk contest.
Sprite Slam Dunk
— So I'm 0-for-everything going into this final contest of the night. Somebody on this East team needs to get greasy from the start so I can get back on track. Judges are Dr. J, Dominique and Magic. No worries with those judges.
— Kevin Hart and Cannon doing their two-man routine before we get started. Mr. Box Office himself is picking Lillard. And Hart goes with McLemore (who got roasted by Barkley and Hart for his 'fro … cold blooded).
— East had one day of practice for that routine they turned in for the freestyle portion of their program. Impressive!
— West had a couple of decent dunks but the choreography was way off.
— East wins that freestyle round easy!
— Someone pulled Vanilla Ice out of uh, moth balls … I've seen it all now. Bring on the battle round!
— Ross comes out with Drake as an assistant. Battle Round brings out the human props and a cape … and a between-the-legs jam that looks way better on replay after he missed it the first time.
— Lillard's nights end mercifully without any hardware. The effort was outstanding, though.
— Harrison Barnes has some explaining to do after this NBA2k14 dunk …
— McLemore dunking over Shaq and getting crowned had the crowd on its feet. Dunk looked much better on replay, of course. But no one has nailed that all-important first attempt …
— Until now. Thank you JohnWall, the reverse over the mascot and the Nay Nay with George after the dunk. Energy back up just like that. Even the judges agreed on that one. The East wins it. The new format is still being digested as we await the word on the individual champ … well, the dunker of the evening. Wall!


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Sunday dinner means a lot to me. It's not just my memories of dinners when I was a kid but its the memories I know I am making for my family today that motivate me to make a pot of sauce on a Sunday. Last year I posted "Musings While Making Sauce"
My son was home for the weekend and along with a Sabres game with his dad we gathered family and friends for a dish of macaroni.
Sunday dinner is the extra effort meal. Sunday dinner does not need to be sauce and macaroni but in the middle of the winter it was a natural choice. I think that any dish that takes a few more minutes and you would not have the time nor the effort left in the tank after a long work day to prepare is a worthy Sunday dinner meal.
My mother often used to make a rib roast or roasted chickens on the oven rotisserie.
Sunday dinner smells good. I love how the house smells during these cooking sessions and sometimes for days after. If you make something with bacon it's a gift that keeps on giving for days to come.
Sunday dinner is not complete without dessert. I talk a lot about how my mom used to bake every Saturday and how I remember watching her bake pies. I have some sort of a pastry deficit but still give it a try when peaches are in season.
I baked a red velvet Bundt cake from a box cake on Sunday. To make it Sunday special I creamed on brick of cream cheese and about 1 cup of confectioners sugar. I added about a 1/2 teaspoon of vanilla extract and slowly added half and half (I didn't measure but I think it would have been about 2-3 tablespoons) until the frosting was creamy. I put it on the cake by heaping a spoonful on the top and gently guiding it down the sides. It looked pretty and tasted amazing…
…just like Sunday dinner should…
Let's talk some more about Sunday dinner. Please feel free click the email link below and give me your story. What do you cook? Who is at the table?
When the meal is special and you're surrounded family and friends, any day is Sunday. I know folks who work in different service industries who have Monday evening Sunday dinner.
Yesterday I invited my family and as is usual custom in our home there were a few friends I had never met before they came to my home.
That is why I would like to write a book titled "If It's Sunday Dinner, We Must Be Family."
Have a yummy day!


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Lighting in Landscape Design – Getting Off the Front Porch
When first considering a landscape design, most people think of trees, shrubs, lawns, patios, and decks. When homeowners do consider lighting, it is often focused on entries and pathways; essentially, safety lighting.
But appropriate placement of specific lighting fixtures can enhance outdoor spaces for all the seasons.
Patio lighting, along with electric heaters and fire pits, can extend the use of the space well past the summer season. Overhead lighting fixtures can be placed over dining areas and task lighting can be added to cooking and grilling areas. Lower wattage lights can be tucked under surrounding shrubs, adding a soft glow for the evening's enjoyment.
Up-lighting a particular tree in the landscape can add a focal point that extends into winter. The structure of a tree's branches often has a sculptural look that remains hidden when in full leaf. Taking a walk through a park or an arboretum in the winter can give homeowners an idea of what tree would work best in their landscape.
Spotlights on an already existing focal point, such as a water feature or art piece, can make that piece stand out even more. Accenting that particular piece can also help to bring the outdoors in, when viewed from inside.
Safety lighting should not be ignored. Entryways and pathways need to be lit for safe passage and to deter crime. However, care should be taken to avoid the "runway" look. Landscape designers, magazines, and websites can offer suggestions to what would work best for your home.
When it comes to installation, a professional contractor might be the way to go. Wattage, cables, and power supplies can be a challenge for a DIY project. Underground utilities and irrigation lines should be taken into consideration when planning.
No matter what your landscape design is or entertaining needs are, lighting can add a special touch when well placed.


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The Africa Regional Office supports efforts to build vibrant and tolerant societies on the African continent through grant making, advocacy, research, and close collaboration with local foundations.
The Asia Pacific Regional Office works on issues of democracy, access to justice, community rights, and inclusive development.
Through grants and exhibitions, the Documentary Photography Project supports photography to engage and mobilize people around issues of justice and human rights.
The Early Childhood Program promotes the healthy development of young children through parent and community engagement, professional development, and government accountability.
The Economic Advancement Program promotes economic opportunities for the marginalized in ways that uphold inclusive, open, and prosperous societies.
The Education Support Program works to make the right to education meaningful by combating inequality and discrimination in education and exposing structural inequalities that reproduce education disadvantage and exclusion.
The Eurasia Program advance democratic governance and accountability through grantmaking, advocacy and research, regional initiatives, and close engagement with local foundations.
The Fiscal Governance Program works to promote openness, accountability, and equity in fiscal and economic systems around the world.
Prohibition-based policies have led to a rise in drug-related violence, prison overcrowding, and an increase in HIV epidemics. The Global Drug Policy Program supports organizations that put forward alternatives.
The Human Rights Initiative helps ensure that people can exercise their rights and seek redress for violations by supporting the strength and vitality of the global human rights movement.
The Program on Independent Journalism supports a free and safe environment for journalism to flourish, while seeking to strengthen investigative reporting and knowledge sharing in the field.
The Information Program works to increase access to knowledge, empower civil society groups, and protect civil liberties in the digital environment.
The International Migration Initiative seeks to address systemic exploitation, discrimination, and violence against migrants at every stage of their journey.
Through grantmaking and advocacy efforts, the Latin America Program supports the work of civil society organizations and their constructive engagement in the development, implementation, and oversight of public policies.
The Middle East and North Africa Program supports a diverse group of civil society organizations, research centers, universities, and media organizations across the Arab world.
The Open Society Community Youth Fellowship supports young activists and organizers as thought-leaders and allies in crafting solutions and new youth-focused approaches to open society challenges.
The Open Society Fellowship selects leading practitioners in journalism, advocacy, public policy, academia, and the arts who are able to engage productively with the Foundations.
The Open Society Initiative for Europe aims to contribute to more vibrant democracies in the European Union by supporting the activists and civil society organizations confronting Europe's many challenges.
Through litigation, advocacy, research, and technical assistance, the Open Society Justice Initiative promotes human rights and builds legal capacity for open societies.
Open Society-U.S. supports efforts to advance equality, fairness, and justice with a focus on the most vulnerable and marginalized communities and the most significant threats to open society in the United States today.
The Public Health Program works to build open societies where all people enjoy health and human rights.
The Roma Initiatives Office provides grants, fellowships, and training to stimulate Roma community participation and active citizenship, empower Roma women and youth, and combat anti-Roma discrimination.
The Scholarship Programs aim to promote critical thinking, free and open intellectual inquiry, and cross-cultural tolerance and respect.
Through grant making and advocacy, the Women's Rights Program supports efforts to strengthen women's rights organizations and movements, advance sexual and reproductive rights and justice, and promote economic rights.


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About PalmyraPalmyra budget travel offers visitors a chance to explore ancient history while enjoying the friendly local culture in this beautiful and exotic oasis city in the Middle Eastern country of Syria.
Palmyra Budget Travel
Below is a list of Palmyra's top activities, click on the link to view all details and tours.
View all activities in Palmyra
AirportsSyria airports include the following major airports: • Damascus International Airport (DAM) - Damascus • Aleppo International Airport (ALP) - Aleppo • Lattakia International Airport (LTK), Lattakia • There is a small airport in Palmyra, which services domestic flights.
ConservationAs a UNESCO World Heritage site, Palmyra enjoys efforts from locals and the international community in preserving the region, however there is little conservation being done in the region for an already scarce animal and plant life, many of which species are listed as endangered. Hunting of these animals is banned, although the ban is difficult to enforce in remote areas.
CulturePalmyra culture includes the following traditions and pastimes:
•Palmyra culture is laid-back and traditional
•Local culture relies on tourism as Palmyra itself has very little development
•Food and drink plays a major role in the average Syrian's life
•Music is also a popular culture form in the country
HealthPalmyra health info for travellers includes the following:
•The most common health risk is travellers tummy from rich foods or tap water
•Health facilities are advanced in the major cities in Syria, but not in rural areas
•Pack a basic first aid kit with medication for upset stomachs, nausea and other minor ailments
•Check with your doctor about any health risks or disease outbreaks that may have occurred recently before leaving for your trip
LanguagesPalmyra languages include the following: • Arabic • French • English • Kurdish
MalariaWhile malaria in Palmyra is not a risk, there may be a malaria risk within Asia in general. Travellers who are visiting malaria-risk countries before or after travelling to Malaria should consider malaria medication.
MoneyPalmyra money and banking info is as follows:
•There are no banks or facilities in Palmyra itself, but there are facilities in nearby towns and cities
•Credit cards are usually accepted in hotels, restaurants and shops
•Traveller's cheques are not widely accepted and may not be exchanged even in banks
PeoplePalmyra people include the following groups: • Syrians • Kurds • Armenians • Turks • Circassians • Assyrians
PhrasePalmyra local phrases include the following:
•Hello: Marhaba
•Good morning: S-bahh Al-khair
•Good evening: Masa Al-khair
•Please: Men-fadllaak (m)
•Please: Men-fadllake (f)
•How much: Gha-daish?
PlantsPalmyra vegetation is limited, as the oasis is the only source of water in this arid desert. There is a date palm forest, but apart from that the only plants to be seen are food crops and occasional hardy desert plants, such as succulents.
ReligionPalmyra religion includes the following:
•Sunni Muslim 80%
•Christian (Orthodox and Catholic)
Safety TipsPalmyra safety tips include:
•Make sure valuables and money are kept out of sight
•Travel with an experienced driver
•Avoid any public demonstrations
•Treat locals with respect and take care to respect local customs and religious observations
TransportPalmyra local transport includes:
Travel BooksPalmyra recommended travel books include the following: • Lonely Planet Syria by Andrew Humphreys and Damien Simonis • Syria: A Historical And Architectural Guide by Warwick Ball • Syria: Bradt Travel Guide by Diana Darke • The Road from Damascus: A Journey Through Syria by Scott C. Davis • Culture Shock! Syria: A Survival Guide to Customs and Etiquette by Coleman South
What To BuyWhat to buy for holidays in Palmyra: • Spare batteries for torches and camera • Guide books and Arabic phrase books • Thick socks for hiking boots • First aid kit for travel purposes • Large refillable water bottle, or plenty of bottled water
What To PackWhat to pack for safari in Palmyra: • Sunscreen, sunhat and sunglasses • Bathing suit and towels • Headscarves for women, plus long skirts and t-shirts that cover shoulders • Comfortable walking shoes plus sandals • Casual and smarter clothes for various activities • Camera with spare batteries and memory card/film • Binoculars for bird spotting • Guide book and phrase book • Basic first aid kit
When To GoWhen to go to Palmyra: • The best time to visit is Spring (March-May) and Autumn (September-November) • Summer (June-August) is the hottest time, with temperatures of 45°C/110°F • Winter (December-February) is very cold, particularly at night. • Ramadan month is not the best month for western visitors
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The highlight of my trip had to be Gweru in Zimbabwe, it was my idea of paradise. So much to do there with the animals and the location of it was just beautiful!
— Anne B (27) from Ireland
The trip was great! A very relaxed ride in a mokoro, followed by camping in the Okavango Delta and watching the animals on the islands was awesome!
— Michael & Silke from Germany
I loved every millisecond of the entire trip... Guess what I did in Swakopmund? I skydived out of a plane - woohoo was that AWESOME :-)
— JoJo E (61) from Switzerland
Finally home and had a great time…. I loved the shark diving, Sossusvlei and Himba people. Saw Lions, a Leopard, Elephants, Giraffes, everything really! Thanks for…
— John E from Canada
I did not believe in god till i visited Chobe National Park.
— Juca from Uruguay
Do this on the Cape Town to Nairobi with Gorilla Trek.Tours with Gorilla Trekking in Uganda
Do this on the 14-day Kruger and Mozambique Safari.Tours with Kruger National Park Game Drive
Do this on the Best of South West Africa.Tours with Okavango Delta Mokoro Excursion
Do this on the Best of East Africa.Tours with Serengeti National Park Excursion
Do this on the Best of South West Africa.Tours with Victoria Falls Flight of Angels
Do this on the Best of South West Africa.Tours with White Water Rafting on the Zambezi River
Visit Etosha National Park on the Best of NamibiaTours through Etosha National Park
Visit Okavango Delta on the Best of South West AfricaTours through Okavango Delta
Visit Serengeti National Park on the Best of East AfricaTours through Serengeti National Park
Visit Victoria Falls on the Best of South West AfricaTours through Victoria Falls
Visit Zanzibar Island on the cape town to darTours through Zanzibar Island


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Born in South Korea, SONGZIO has integrated the local ESMOD School in 1987. His womenswear launched in 1992, his menswear in 1999, and has presented his collection in 2007 for the first time in Paris. According to him, fashion for men is now free from differences between Eastern and Western cultures. His style surprises with precision. His creations are characterized by his ambitious and visual silhouettes. They embody the travel carried out by a young man to achieve his dreams.
SONGZIO introduces a heroic theme with avant-garde architectural structures. These elements mix and become this desire of the young people to embody a gleam of hope in a world of darkness.
Date of sales:
26 june to 5 july 2014
Onward Luxury Group / MC2 Showroom
Contact + Appointments:
Nathalie Cazeaud Hillaire


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Chris Wilder saw signs during Oxford United 's pre-season tour to the United States that the squad are capable of improving this season.
The U's flew back from the ten-day trip to New Hampshire yesterday with two wins and a draw from their three tour games.
Preparation time is running out and there is now less than a fortnight until the season begins with a Capital One Cup tie at home to Bournemouth. But Wilder was encouraged by what he saw both on and off the pitch in the US.
The U's boss returned home optimistic the squad has what it takes to improve on last season's ninth place finish in npower League Two.
He said: "The tour's reaffirmed our beliefs.
"We knew a little bit about the players we signed and you always hope they do well – I think they've been excellent and hopefully they can carry on doing that. "We spoke to the senior players at the back end of last season about where they need to come back and improve for next season and hopefully the signs are showing they are doing that. "Deane Smalley's come back and scored a couple of really good goals to get his confidence back a bit, because he can be a player for us. "We've had goals from all the forwards in pre-season and the general play has been good."
Another major plus has been the lack of injuries.
With the exception of Simon Heslop sitting out the final game with a sore back, the squad did not pick up any new problems.
Jon-Paul Pittman also came off the injury list, while Harry Worley is close to starting full training again.
Wilder admitted it was a relief to come through the trip unscathed, given the fact four senior players will miss the start of the season.
He said: "It has been a major concern because if you look at the numbers, you can see it's not a massive squad.
"You want to make sure you cover a lot of things in pre-season – you want them to be competitive but you don't want them to be put in a position where they get injured. "I'll be delighted if we get through Saturday (when Cardiff City visit the Kassam) and keep the same standard and numbers.
"I know that Liam (Davis), Dubes (Michael Duberry), Lev (Peter Leven) and Whingy (Andy Whing) won't be available for the first part of the season. "Hopefully, we'll have Harry back, but we can't really afford to sustain any more injuries really."


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Golf Grips
Putting System
Mac Mashie
Hybrid Golf Club
Learn more about PowerStroke® Grips
Macro Golf introduces the PowerStroke®, a golf grip designed to bring the consistency and the power of a true "One Plane" swing to your game.
The patented, three-tiered design of PowerStroke is a new, USGA conforming grip with a comfortable ergonomic shape that provides measurably greater tension free swing wrist hinge fl exibility and extension than conventional grips. The pictures below illustrate Powerstroke's greater non-dominant "left hand" full wrist extension at address in contrast to the prominent wrist angle of conventional grips. The PowerStroke shaft stays parallel and in one plane with the forearm with both relaxed fi ngers and in a fi rm grasp; the conventional grip however is parallel to and in one plane with the forearm only when held loosely in the fi ngers. In a firm grasp the conventional grip forms an angle at the wrist hinge (the Fulcrum Effect*) placing the club and the forearm in two distinct planes. During the golf swing with a conventional grip, re-gripping of the "left" hand from the milder fi nger pressure of the set-up to the firmer grip of impact often occurs, further triggering the fulcrum effect and the undesirable swing arc variation it causes.
How does PowerStroke's dramatically increased wrist hinge flexibility over conventional grips improve your swing?
It provides greater tension free wrist extension throughout the golf swing to promote the accuracy, consistency and power of the club head traveling from address to the "Top" and back down to impact… always on the same path… always on ONE PLANE.
- The full tension free extension of a repeatable "One Plane" set-up and swing
- The smooth wrist cock transition "at the top"
- A more powerful, resistance free full extension through release and impact
- Eliminates swing event spine angle changes and mid-swing "re-gripping".
Set-up and Swing Recommendations
The hands placement and golf swing fundamentals with PowerStroke are the same as with conventional grips but because of the unique characteristics in PowerStroke's patented design, success with a PowerStroke golf swing is more easily achieved.
Once your old clubs are re-gripped with PowerStroke you will experience a new, confi dent feel of "left" hand control and noticeably greater swing extension.
As the grip provides more tension - free wrist extension at address, the set-up wrist angle is greatly reduced, an essential for a true "one plane swing". Also with the grip's greater wrist extension, a firmer "left" hand grip pressure at set-up can remain unchanged through impact to minimize "re-gripping at the top" and mid-swing club repositioning.
The shape that works
The patented PowerStroke grip is round and straight with three distinctly shaped tiered sections, seamlessly blended together. The grip weighs 64 grams and including the fi nishing fl anges on the butt and shaft ends, is 10.5" long.
Tier 1: The Butt-top section
The patented PowerStroke grip is round and straight with three distinctly shaped tiered sections, seamlessly blended together. The grip weighs 64 grams and including the fi nishing fl anges on the butt and shaft ends, is 10.5" long.
Tier 2: The middle/transitional section
Tier 2 is 3" in length and the gripping surface pattern of Tier 2 is identical to Tier 1. Tier 2 is a round, tapering transition separating the differing diameters of Tiers 1 and 3; the entire taper of the PowerStroke grip is concentrated here. The shape of Tier 2 ( together with Tier 1 ) act to eliminate the Fulcrum Effect©, the unintentional "lifting " of the club head during the swing event caused by the fulcrum-like action of conventionally tapered grips in the tightening grasp of the closed left hand. This lifting action is clearly demonstrated by an examination of the images above. The ergonomic taper of Tier 2 also encourages a fi rm, confident "left" hand feel of control that stays constant throughout the swing event.
Tier 3: The Lower shaft–in section
Is 4.5" in length and is straight in form. It has the largest constant cross sectional diameter of the three Tiers. The gripping surface pattern of this Tier is smoother and softer in feel than the gripping surface pattern of Tiers 1 and 2. The increased constant diameter and smoother feel of Tier 3, in contrast to the feel in the "left" hand when gripping Tiers 1 and 2, encourages a relaxed grip fi nger pressure in the " right " hand and helps to avoid right hand control and domination of the golf swing.
Explaining the Fulcrum Effect©
The undesirable, unintended club head movement during a golf swing caused by the variation in non-dominant ("left") hand grip pressure exerted on the tapered shape of standard, conventional golf grips.
Any increase in "left" hand grip pressure on the standard tapered shape of conventional grips (large diameter butt end tapering down to a smaller diameter shaft-in section) results in the "lifting" effect of the index and 3rd fingers of the "left" hand on the tapered middle of the grip. This movement levers the grip's middle and lower sections against the fixed position of the upper wider butt section as it is pressed for leverage by the 4th and 5th fingers against the heel of the left hand.
The undesirable club head movement caused by this fulcrum action occurs at the time in the swing event that the finger pressure of the left hand is increased from the weaker grip hand pressure necessary in standard conventional grips at set-up/address to the much firmer left hand finger grip pressure always required at impact.


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Getting to and going over the .500 mark is becoming a possibility for the Kansas City Royals.
After a highly successful road trip, the Royals host the Boston Red Sox in the opener of a three-game series Monday night.
Kansas City returns home with a 33-35 record, and it is only two under for the first time since holding a 7-9 record following a 6-2 loss at Texas on April 21. That defeat was part of a nine-game losing streak to end April.
It was part of a stretch of 14 defeats in 19 games that left the Royals with a 12-21 record following a 12-1 loss at Tampa Bay on May 10. Since then, Kansas City is 21-14 and has made gradual progress in digging out of the bad start.
The Royals won seven times on their nine-game trip through San Diego, San Francisco and Los Angeles. During the trip, Kansas City scored 56 runs, hit 18 homers and batted .292 (96-for-329).
"It's the same team, with the same guys," Royals third baseman Mike Moustakas said. "We're just playing better in every area and finally getting wins."
The trip ended with a 7-3 victory over the Los Angeles Angels on Sunday. Salvador Perez hit a three-run homer and Moustakas contributed a three-run triple.
Most of Kansas City's hitters thrived on the trip.
Moustakas is hitting .360 in his last 13 games, with nine extra-base hits and 16 RBIs. He has 31 RBIs over the last 29 games.
Perez was 3-for-5 Sunday to extend his hitting streak to 10 games. In that span, he is batting .439 (18-for-41).
Lorenzo Cain had a double and hit .416 on the trip with 13 runs scored, six home runs and 11 RBIs. Eric Hosmer hit .323 on the trip and is hitting .350 since May 1.
"I know what this team is capable of," Royals manager Ned Yost said. "We feel good about this team."
The Royals now turn their attention to a team starting to play like it was projected to in the Red Sox. Boston (39-30) is tied with the New York Yankees for the first place in the AL East after Xander Bogaerts recorded his first career multi-homer game in Sunday's 6-5 win at Houston.
The Red Sox needed more than four hours to get their latest win, and they didn't seal it until catcher Christian Vazquez threw out Derek Fisher trying to steal second for the final out.
"Bogey offensively is the difference in this one but our ability to throw the baseball on the defensive side is what preserved this win tonight," Boston manager John Farrell said.
The Red Sox are 7-3 in their last 10 games since getting outscored 17-1 in their final two games at New York June 7-8. They are trying to get 10 games over .500 for the first time this season.
Boston may have to do it without Dustin Pedroia. Pedroia was hit in the back by a pitch in the seventh inning Sunday and underwent X-rays on the area around his ribs.
Kansas City posted a 3.17 ERA during the trip and will turn to Jason Hammel, who is coming off one of his best starts of the season.
Hammel is 3-6 with a 5.05 ERA but Wednesday in San Francisco, he allowed one run and eight hits in 6 2/3 innings. In his last three starts, Hammel is 2-0 with a 2.21 ERA and holding opponents to a .218 average (17-for-78).
This turnaround is occurring after a dreadful start for the right-hander. He began his first season with the Royals by posting a 1-6 record with a 6.18 ERA through the first 10 starts.
Besides looking to continue his turnaround, Hammel hopes to reverse his career struggles against the Red Sox. He is 1-3 with a 4.61 ERA in 13 outings (six starts) against Boston.
Boston's Hector Velazquez will make his second career start, and the Red Sox hope it goes better than his debut May 18 in Oakland. In five innings, he allowed six runs and nine hits.
"I wasn't focused and concentrating on the way I wanted to attack hitters," he said to reporters through an interpreter Saturday. "Thankfully I was given another opportunity and I can take advantage of these opportunities that are being given."
He was recalled from Triple-A Pawtucket Wednesday and pitched 3 1/3 scoreless innings after Brian Johnson was injured. This season with Pawtucket, the right-hander is 4-1 with a 1.29 ERA in nine starts and opponents are hitting .189 against him.
Velazquez's last start was June 10 against Buffalo, when he allowed five hits in six scoreless innings. It was the second straight scoreless start for Velazquez, who made 136 appearances in the Mexican League from 2010-2016.
The 28-year-old is pitching in the spot held by Johnson, who replaced Eduardo Rodriguez.


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Thu, 1 March 2012
Dave Dameshek and Adam Rank join forces once again to bring you episode 56 of the Dave Dameshek Football Program. In this edition, Dave and Adam talk a little NFL Scouting Combine and what it's like to play catch with Michael Irvin. Then, NFL.com reporter Jeff Darlington gets on the horn to speculate on Peyton Manning's future. Don't get stuck in coach! This is your first-class ticket to football nirvana.
Direct download: DDFP56final.mp3
Category:Podcast -- posted at: 5:27pm PDT


text: Students Receive $70,000 for Summer Research News Home 03.13.12 Nineteen Saint Michael's College students were awarded $3,700 each, from the college to enable them to carry out individual research projects with their professors over the summer. The grants totaling some $70,300, with living allowance on top of that, are titled Vice President for Academic Affairs (VPAA) Research Fellowships. Recipients were determined through a competitive process and were awarded by the Saint Michael's College Undergraduate Research Committee. Sixteen of the 19 grants were funded by the VPAA fund, and three by the Alumni Fund for Undergraduate Research, a fund established in 2009 by Shelia and Mark Nelson (Saint Michael's 1991 graduate) to promote faculty-mentored student research. Subjects ranged from lab science to fiction writing, from such topics as using quasars to visualize distant galaxies to the impact of 'fracking' on agriculture, from the literary impact of the King James Bible on John Milton to the impact of nicotine on coping styles, from sediment effect on Vermont streams to perceptions of health care in Vermont's refugee community. "I enthusiastically agree with the committee in its judgment of the quality of the proposals," said Dr. Karen Talentino, vice president for academic affairs, in announcing the grants. The student researchers will also be able to apply for funds to travel to a conference to present their research, and for supplies they may need for their work. All students will participate in training in the responsible conduct of research, prior to beginning their projects. This is required of Saint Michael's undergraduate and graduate students participating in paid research or receiving academic credit for research. Students and their projects and their advising professors are as follows: Katherine Baker of Plymouth, N.H., "Accounting for Accountability: Achieving Results Based Accountability by Means of Assessment," adviser, Dr. Laurie Gagne of the SMC Center for Peace and Justice Thomas Beaudoin of Jericho, Vt., "Perceptions about Healthcare in the Winooski Vermont Refugee Community," adviser, Anthropology Professor Adrie Kusserow. Anna Castronovo of Worcester, Mass., "A Multi-faceted Approach to HIV/AIDS Treatment in Gulu, Uganda: A Case Study of Community Health Workers in Gulu, Uganda," adviser, Political Science Professor Trish Siplon. Chris Crocker of Foxboro, Mass., "Using Quasars to Visualize Distant Galaxies," adviser Physics Professor John O'Meara Nicholas Hogan of Dallas, Texas, "Intersections of Race and Sexuality in the Campaign for Same Gender Marriage," adviser, Political Science Professor Michael Bosia Alison Lajoie of Litchfield, N.H., "Neuron Physiology in the North American Hirudinea Heartbeat System," adviser, Biology Professor Adam Weaver Alihya Mann of Montclair, N.J., "What Does it Mean to be Black? Cultural Stereotypes as Portrayed by the Media and How Black Writers are Working Against these Stereotypes," adviser, English Professor Lorrie Smith Megan Olsen of Glenmont, N.Y., "Cigarette use and Stress-induced Cardiovascular Reactivity: The Influence of Environmental Enrichment n Childhood," adviser Psychology Professor Melissa VanderKaay Tomasulo Mariclaire O'Neill of Cranford, N.J., "A Novel: Green Mountain," adviser, English Professor Elizabeth Inness-Brown Jared Peick of Penacok, N.H., "Sediment Profile Effect on Macroinvertebrate Species Richness in Forested and Urban Stream Ecosystems of Vermont," adviser Biology Professor Declan McCabe Dylan Renca of Essex Junction, Vt., "Analyzing the Literary Impact of the 1611 King James Bible on the Theological Compositions of John Milton," adviser, English Professor Nicholas Clary Nicholas Rucci of Livonia, N.Y., "Effects of Hydraulic Fracturing on the Agricultural Sections in New York and Pennsylvania," adviser, Environmental Studies Professor Laura Stroup Christine Skrzat of Lansdale, Penna., "Informed Consent among Elderly Patients using Polypharmacy," adviser, Philosophy Professor Crystal L'Hôte Daniel Tolan of South Burlington, Vt., "Thinking about Self: An Upbuilding Approach to Kierkegaard's Aesthetic Works," adviser, Philosophy Professor R. Michael Olson Sara Vaclavik of Hudson, N.H., "Theoretical and Practical Implications of Information Asymmetry on Product Marketing," adviser, Economics Professor Herb Kessel Marci Wood of Chateaugay, N.Y., "The Role of Neuronal Physiological Properties in the Heartbeat systems of three North American Leech Species," adviser Biology Professor Adam Weaver Natalie Zimmer of Ingleside, Ontario, Canada, "The Effects of Coping Style on Stress-Induced Cardiovascular Reactivity with Habitual/Daily and Light/Intermittent Cigarette Smokers," adviser Psychology Professor Melissa VanderKaay Tomasulo


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Moby presents and signs Gristle: From Factory Farms to Food Safety (Thinking Twice About the Meat We Eat).
This event will take place at the Skirball Cultural Center, 2701 N. Sepulveda Blvd, Los Angeles, CA 90049
This event is free.
Tickets are available on site at the Skirball, online at www.skirball.org, or by phone at (877) SCC-4TIX or (877) 722-4849
Limit two tickets per person


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- karen Cunningham
- helper
Please help me identify this plant
|12 Jan '06 9:44 am
He gave me small cuttings from many plants, ALL except this one, have i been able to identify
SIMPLY STUMPED - your help would be most gratefully accepted.
I have (potentially) a couple of hints. I think it is from Madagascar and I think it is a euphorbia, although I have not broken any pieces to see if it produces milk. And given that it has taken over three years to grow to it's current size of 4 1/2 " from the 1" cutting, I am remiss to mess with it too much.
It like the heat, but not the sun too much. It was stunted when I had it in a very sunny place and really started to grow when I gave it a new warm shaded home.
I have and extensive array of Cactus and succulents for anyone looking for a gem!


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John Marshall Co. Offices
Original SFS design adapted to meet needs of new owner, preserving award-winning elements
Adapt one of the firm's original designs to meet the needs of a new client with different space, functional and aesthetic needs while preserving the building's award-winning elements.
Having designed the existing building for original owner Opti-Copy, Inc., the SFS team collaborated with new building owner, John Marshall Company, to create a new environment that supported the office furnishing business's requirements for showroom and office areas.
The redesigned interior established showroom, office and warehouse spaces within the existing footprint, creating flow and flexibility for office function and multiple systems display. Natural light played a pivotal role in incorporating existing skylights into office areas and supplementing it with artificial light for display. The new layout and design provided a sense of place and unity to a varied group with diverse needs and individual functions.
Awards & Publications
Award for Excellence in Architecture, American Institute of Architects - Kansas City
Award for Excellence in Architecture, American Institute of Architects - Central States
Published, Metal Building Review


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You can contact our head-office directly, also you can contact our agent which is near you. Of course, free live-chat is available and you can get help immediately.
Home / plastic covers for deck boards
Shanghai Seven Trust Industry Co., Ltd, founded in the year 2008, is a hi-tech enterprise which specializes in the R&D, sales, and service of WPC materials, Provide excellent products, professional technology and sincere service.
Copyright © 2011-2018.Shanghai Seventrust Industry Co.,Ltd All Rights Reserved.


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As the Jets prepare to hire a successor to Tony Sparano as offensive coordinator, the list of candidates stands at three.
Per Manish Mehta of the New York Daily News, they are former Eagles offensive coordinator Marty Mornhinweg, Bengals assistant Hue Jackson, and former Ravens offensive coordinator Cam Cameron.
All three men once served as head coaches, with Mornhinweg in Detroit, Jackson in Oakland, and Cameron in Miami. Of the trio, Mornhinweg last the longest at two years.
Their experience as head coaches could make them candidates for the interim head-coaching job, if the 2013 Jets fail miserably and Rex Ryan is fired during the season.
Jackson's presence could put the Jets in play for Carson Palmer, if he's cut by the Raiders. If Mornhinweg gets the job, speculation linking Mike Vick to the Jets will increase. Either way, the Jets will still have to deal with Mark Sanchez's contract, which pays him a fully-guaranteed $8.25 million in 2013, with no offset.


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|Frequently Asked Questions
We answer e-mails almost every day, and answer many questions time and time again. Please see most of the common questions that we answer in the faq. If your question is not answered here, please contact us!
Between the Excalibur 2400 and 500, Which is the most affordable model that can easily accomodate the typical dehydration needs of 2-3 people?
Its hard to say.. depending on what you will be dehydrating.. and how much you will be using it.. My parents (2 people) have the 2500 at their house (they dont use it much), and its a bit big for them.. Since you cant add space to the units, I always reccomend puchasing a larger unit to be safe, as you can always run it 1/2 full.
Home | Juicers | Wheatgrass Juicers | Citrus Juicers | Blenders | Water Purifiers


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BMW Unveils Three New Concept Cars — Detroit Auto Show 2013
BMW made a huge splash at the 2013 Detroit International Auto Show with the unveiling of not one, not two, but three concept cars for the future. The first, and most futuristic looking, is the BMW i8 Concept. Secondly they introduced an electric car concept, the BMW i3 Electric Coupe Concept. And finally they showed off their BMW 4 Series Concept.
BMW i8 Concept
The BMW i8 Concept is an electric hybrid sports coupe design. This concept car stood out as one of the most unique looks of the 2013 North American International Auto Show. Even though the car has exceptional gas mileage (approximately 104 mpg,) it does not lack in power. The BMW i8 Concept boasts a 0-60 mph time of under five seconds. Their is no date announced for the production of the i8.
BMW i3 Electric Coupe Concept
The BMW i3 Electric Coupe Concept is the next step in the popular i3 line. The Coupe Concept is sleeker and wider than it's i3 counterparts. The concept is meant to be a sporty model in the i3 series, and this is shown with it's wider wheel base and 2-door design. The engine cranks out 170 horsepower from it's rear mounted position. The car estimates about a 100 mile range before the battery needs recharging. Their is no date announced for the production of the i3.
BMW 4 Series Concept
The BMW 4 Series Concept is built on the popular 3 Series platform, but appears to be much sleeker due to it's 2 door design. The 4 Series Concept will replace the 3 Series Coupes. The BMW 4 Series Concept will begin production this spring.


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I live near West Portal and have the keys to the Mercy HS courts. Looking to get a good workout on Sunday mornings....anyone game?
Views: 162
Replies to This Discussion
how early.
would need to finish by 11 am....preferably 8-930 or so....
Hey there Pierce...sorry for the late reply as i don't check this site too often. If you're still interested in hitting, I'd love to get together. The city is best for me as I have a daughter and my tennis tends to get interspersed between her activities. Let me know.
© 2019 Created by Mark / The Mayor. Powered by


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It's not much bigger than a walk-in closet, but from 8 a.m. to sundown James Barrick turns his bait-and-tackle shack into a fisherman's treasure box.
The likable proprietor of hooks, reels, poles and a grand assortment of fish morsels (like sand crabs and mussels) said it's not a job, but a lifestyle — something he joyously does seven days a week. And these summer months will be the busiest for the 42-year old.
"The shack is about 10-by-12," Barrick said. "When I bring some of the stuff outside, I have more room to work and talk to my customers, sometimes giving them my spiel."
For some, the spiel is a 10-minute condensed lesson on the skills of fishing from Pacific Beach's Crystal Pier when barred and walleye surf perch, yellowfin croaker, guitarfish and halibut begin biting.
"Some perch weigh up to two pounds, croaker up to six pounds and maybe 20 inches long," he said. "There's also bat rays and leopard sharks, but we ask [anglers] to throw those back."
Fishing licenses are not required to fish from the pier, but California Department of Fish and Game regulations are enforced, particularly when it comes to limits.
The 872-foot-long pier is unique with its accompanying hotel. Most of its pilings are old and covered with fish-attracting mussels and heavy growths of kelp, which wraps around the outer end.
The pier has neither rocks nor reefs to attract fish but it is one of the best to fish for sandy-shore species.
"Experienced anglers drop lines closer to the shore when crashing waves stir up the sand crab. That's lunch time for the fish," Barrick said. "I always wondered what it would be like to own a bait-and-tackle shop and the opportunity four years ago came as a surprise. I walked into the hotel office and asked Jim Bostian if anyone was using the shack. He replied, 'Yeah, do you want to do it?' The rest is history."
Once privately owned, the pier is now operated by the city of San Diego.
If he's needed for assistance by customers, he said: "I shut the door real quick to help, maybe assist them in underhand casting."
There are no signs restricting overhead casting.
As for the spiel, "It's a 10-minute lesson I have down to a science, maybe for a kid who has never fished before. They have to learn, too, that not every day is going to be a good day for fishing."
The biggest event, by the way, takes place June 21 with the annual kid's derby, crowded with lines on the pier and lines in the water.
"When I was in my 20s I thought how neat it would be to own a bait-and-tackle shop," he said. "Who would have thought that's where I'd end up? It's been a blessing."
— Johnny McDonald is a longtime writer and columnist for the San Diego Community Newspaper Group. He can be reached at email@example.com.


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VIDEO: LeBron James and the Cavaliers are talking championship this season in Cleveland
HANG TIME HEADQUARTERS — LeBron James has everyone in Cleveland, and many around the league, thinking about a title chase for the Cavaliers.
We shall see. But whatever the Cavs do this season, chances are pretty good we'll be able to see much of it live on TV.
LeBron and the new-look Cavs figure to be a prime-time fixture on NBA broadcast outlets during the 2014-15 regular season. NBA TV will unveil the entire regular-season national television schedule Wednesday on the NBA 2014-15 Schedule Release Special at 6 p.m. ET.
The show will highlight the season's biggest games, most highly anticipated matchups, the opening week schedule, the Christmas Day games and the Martin Luther King Jr. Day games. The entire schedule will be posted on NBA.com in conjunction with the NBA TV special, which will be hosted by Rick Kamla and feature NBA TV's Brent Barry. Contributors from around the league will offer insight and analysis.
The Cavaliers, who haven't made the playoffs since James left four years ago, are a team that will be headlined by All-Stars James, Kyrie Irving and, very possibly, Kevin Love (pending the finalization of a reported trade between the Minnesota Timberwolves and Cavaliers, a trade that also includes Andrew Wiggins, the Cavs' No. 1 pick in last month's Draft). Many already are predicting huge things for James and the Cavs.
It's safe to say there will be no shortage of other intriguing storylines for the upcoming season, too, what with seismic changes in the Central Division alone, not to mention the retooling of all of the contenders chasing the reigning champion San Antonio Spurs.
Whether the road to the NBA championship runs through Cleveland, San Antonio, Chicago, Oklahoma City, Los Angeles (Clippers) or somewhere else, we'll find out all the regular-season steps on Wednesday night.


text: Stranger - Achievements Stranger is a strategy game developed by Fireglow and released on Microsoft Windows.Here you will find a list of all achievements and trophies available in the game. Jump to a section: Home Releases Credits Overview Walkthrough Achievements Cheats Share Achievements with others < Prev: Walkthrough Next: Cheats > Do you want to earn money creating pages just like this? Gamewise is currently looking for writers, find out more here. Around the Network Stranger Brainwaves View all → Stranger Achievements


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Library Storage Facility
Library Storage Facility
The collections of Albany's University Libraries exceed 2 million cataloged volumes. The University Library contains nearly 1.2 million of those volumes. The Dewey Graduate Library contains about 125,000 volumes. The new Science Library contains approximately 400,000 volumes. To house selected collections, the Libraries have developed an on-campus library storage facility for lesser-used items from the collections. The Library Storage Facility is located under the extension wings of the Campus Center and is accessed through the lower level of the Science Library. This facility provides approximately 50,000 nsf of space and 80,000 linear feet of compact shelving to take care of library storage needs for some time to come.
Items from the University Libraries' collections housed in the Library Storage Facility can be paged and made available to users upon request. Requests may be made electronically on forms available through our ILLiad service (https://library.albany.edu/ill) or at the Circulation Desk of the Science Library. Paging of materials from the facility will be done throughout the day by Science Library staff, with a turnaround time of one hour or less.
Requested materials can be delivered to the user in several ways. Circulating materials may be sent for pick-up in either the University or Dewey Libraries or held for pick-up at the Science Library Circulation Desk. Materials that do not usually circulate (e.g., periodicals) will be sent to the holding library only. These materials may also be held for on-site use only in the Science Library. Interlibrary deliveries are made by an intercampus delivery service that is available only Monday through Friday (exclusive of holidays). Interlibrary delivery generally takes 24 to 48 hours. Some restrictions may apply to the total number of volumes that may be sent via the courier in any one shipment.


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Religion: Kenneth Ngwaby Steve Charles • September 21, 2005 Share:
Classroom discussion excites Kenneth Ngwa. Growing up in Bamenda, Cameroon, most of his classes were lectures.
"We didn't have books or large libraries, so taking notes during class was the only way we could obtain this knowledge," says the visiting assistant professor of religion, a tall man with large hands but a surprisingly gentle voice. "When I came to the United States I could find it all in the library, come to class prepared to discuss it and become a true participant in learning. I realized how teaching and learning were intertwined. And as I have become a teacher, I have realized that through teaching, we also learn."
Wabash students experienced Ngwa's enthusiasm for discussion during their first weeks in his Old Testament course. They were studying the Book of Job when Hurricane Katrina hit the Gulf Coast.
"Wisdom is very practical," the ordained Presbyterian minister says. "Wisdom is knowing how to live in this world. It is about theories, but also about the translation of these theories into everyday life."
So Ngwa's students sought wisdom by forming a panel discussion and pondering the disaster from the viewpoint of the characters in Job. "I was pleasantly surprised—amazed, actually—at how much thought they gave to it," Ngwa said.
Professor Ngwa was raised applying wisdom to the every day needs of life. His mother, Catherine, was a leader in the Presbyterian Church, founding in Cameroon a school for pastors' wives that has become a highly respected college for women.
"I learned from my mother that you start by changing things at the personal level, then the community level, and you grow from there," Ngwa says. His parents also taught him compassion for the poor in his country. Their suffering led him to study economics.
"I needed to know how this system worked," he said. But his direction changed when he read Jonathan Edwards' fiery sermon, Sinners in the Hands of an Angry God.
"I looked at society and asked, 'Where is justice?'' I did not see it in economics. But I noticed the overlap between people's religious beliefs and the way society is shaped, and I came to believe that the roots of what I was looking for might be in religion."
Ngwa attended seminary and from 1995 to 1997 served 650 parishioners in a rural area near Wum, Cameroon, chairing the committee that brought clean drinking water to the town.
Transferred to Dschang to be chaplain of a university, he encountered students with a different set of challenges.
"At this university, people come from across Africa from very different ethnic backgrounds, languages, and worldviews. On any given topic, you will have 10 different opinions. Students struggle to find their own identity."
The potential for friction is enormous, as seen in recent intertribal wars and the genocide in Rwanda. Ngwa offered the solution in an ancient text.
"I referred my students to the Israel of the Old Testament, which was a confederacy of very diverse tribes," Ngwa said. "Israel was created as a nation not when one tribe wiped the others out, but when they all decided that the many tribes needed to come together."
He believes the example has universal relevance.
Ngwa continues to find the more he studies the Old Testament and the wisdom writings, the more relevant they are to today's students.
"My calling is to be a teacher," the professor says, "and the driving force behind that is my belief people are most productive when they know their alternatives and can make wise choices. It is my hope that I can help equip them to make those choices that will be most productive for themselves, and for their communities."
Charles is Editor of Wabash Magazine.
More News
- Raters Steps Down as Dean of Students
- Joe Whitaker '19: Light, Laughter, and Lava Lamps
- Commencement 2019: 'You Are Possibilities'
- PJ Mays '19: Conquering the Challenge


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Posted in Earrings, New Arrivals
Bilagaanas manufactures fine handcrafted Native American Jewelry of the Southwest. Here at Bilagaanas, we constantly strive to set new levels of perfection. Each employee is a critical part of quality control. It has been this way for many years, and will continue to be what sets us apart from the rest. Our website has been generated to give you a teaser of our product. Please contact us to find out how much MORE we have to offer. -
Craig Blanchard, Owner
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This Page Is Dedicated To
Gunner (Cook)
Partlett, William Mark
Royal Artillery
United Kingdom
Known to have been taken off ship to Shimonoseki quarantine - certified to 1 March 1943 by Surg Lt S.E.L. Stening RANR
"We will remember them"
Britain at War
Original design by John Wheedon Maintained by Ron Taylor.
To Register please email me as below,with your details & pictures if you have any.
Hymns or music can also be added to the page, please select here
Site Management
[Britain at War] [Roll of Honour] [Singapore Maru]


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Zeitgeist 2012: A Review of the Greatest Moments in 2012 [VIDEO]
This past year was full of memorable moments. Some of them good, some heartbreaking, and some were just plain weird. Zeitgeist put together a video reviewing some of the most memorable moments from the past year. Hey, If the world is going to end this month, at least we went out with a bang.
And this video isn't full of musicians and famous people and what they did/didn't do. It's full of heartwarming stories that touched us and made 2012 the year it was. We see stories like the man jumping from space, the helping hands of Hurricane Sandy, legends that passed on and legends that were made, plus much more.


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Updated: The registration is now open here: http://www.ukoug.org/events/ukoug-coherence-sig/
3rd May, 2011
Oracle London
One South Place,
London. EC2M 2RB (Google Map)
The theme of this SIG is to discuss and cover in some detail, the latest (to be released very very shortly unless there's some kind of disaster), version of Coherence. Essentially the morning will cover Coherence, the afternoon will cover Incubator examples (also being released simultaneously).
For this SIG we're only running a single track, simply to focus on the latest release. For the next SIG we'll be running multiple tracks again.
Registration, Badge and Schedule Pick Up. Tea, Coffee and refreshments served.
10:30 Coherence 3.7 Update: Part 1 (Brian Oliver and friends, Oracle)
In this talk we'll take a look at some of the latest features in Coherence 3.6+. More details to come once it's released.
11:45 Coherence 3.7 Update: Part 2 (Brian Oliver and friends, Oracle)
The follow on session from Part 1 🙂
13:00 Lunch
13:30 Evolution of Gridman (Andrew Wilson)
In this talk, Andrew will walk through the architectural progression from "put-get" man right through to real-time-scalable-events man. It took him 4 years to make this transition and he's still learning!
14:45 Incubator 10 Goodies: Testing and Tooling (Brian Oliver, Harvey Raja, Oracle)
Finally it's here and there's a lot of new goodies. This talk will focus on Testing and the latest things in Coherence Common, including reflection-based POF serialization
15:45 Break
16:15 The Event Distribution Pattern (Brian Oliver, Oracle)
In this talk we take a look at the newest edition to the Incubator, the Event Distribution Pattern, a simple pattern enabling the distribution of application level events to multiple devices and/or clusters. Now the basis of latest Push Replication Pattern, the Event Distribution Pattern opens up an entirely new range of new architectural styles for your applications.
17:00 (to be announced)
17:45 Close


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A day at the beach in Dubai doesn't have to cost a thing, but it is a lot more fun to relax on a comfortable chaise in the shade with a glass of chilled white wine and a dozen oysters. While there are dozens of classy beach clubs to choose from, most clubs are part of the best 5-star hotels and range from comfortable and pricy to luxurious and outrageously expensive.
Sunbathing like a sheikh doesn't come cheap, but it does include several perks. Comfortable beach chaises, a parasol, towels and sometimes mineral water are included in the price; food and drinks are separate. Prices are high so don't forget to bring a credit card – that bottle of house wine with a dozen oysters may set you back 100 euros. In Dubai that is actually a modest sum. Here follows a top 3 of the best beach clubs.
Not everybody can afford a room at the Royal Mirage, but a day at their beach club is a lot more accessible. The resort consists of 3 hotels built in the style of an Arab fort and decorated with an Arabian Nights theme. The swimming pool and 1 km private beach are free for hotel guests. Spontaneous drop-ins are not permitted, but for 250 dirham (50 euros) you may book a day pass. Please note: day guests are not entitled to use the shower facilities or changing rooms.
One&Only Royal Mirage, Al Sufouh Road, Dubai,http://royalmirage.oneandonlyresorts.com
The economic crisis also had an impact on Dubai. Mega project The World, the artificial archipelago of islands in the shape of all the continents, was supposed to be ready in 2008. However, in 2013 only 2 of the 263 islands had been completed – 'Greenland' now has a show villa and 'Lebanon' features the Royal Island Beach Club. This tropical-themed beach restaurant, complete with swimming pool, has a bright white sandy beach with luxurious beach cabins and chaises on the shore of a blue lagoon. Prices include ferry transfer and a sunset dinner.
Royal Island Beach Club, Lebanon Island, The World, Dubai,www.royalislandbeachclub.ae
In Dubai, only hotel bars and restaurants are usually entitled to a liquor license, but Sheikh Mohammed was willing to make an exception for the Riva. The most glamorous beach club in this desert state is located on the 'trunk' of the Palm Jumeirah: lazy sofas, a swimming pool and hundreds of comfortable chaises with a view of the Dubai skyline. The relatively affordable restaurant serves antipasto, salads, pizzas and pasta.
Riva Beach Club, Building 8, The Shoreline, Palm Jumeirah, Dubai, www.riva-beach.com