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It has been a strange week for the Rule of Law and the fragility of Absolute power. The case of Jamal Khashoggi has shown that even if you have absolute power in your own country and unlimited wealth to buy people around the world, there may come a moment when all power and wealth are as nothing.
The most encouraging aspect of the Khashoggi story is that a single honest journalist was seen as a threat by the Saudi regime. Indeed Khashoggi seemed to create so much fear in the absolute rulers of Saudi Arabia that he had to be killed. The pen is mightier than the sword. Even so, the killing seems to have been a needlessly cruel and messy job. How much must be the anger against Jamal Khashoggi that he was not just shot, nor poisoned. As far as we know, he was hacked to pieces and the body parts were scattered. It is a horrible way of showing hatred for someone who poses a threat by merely writing newspaper columns.
If the act had been carried out within Saudi Arabia, no one would have found out. But the irony of globalisation and the power of technology is such that even crime was found out. Getting Khashoggi killed away from Saudi Arabia (but technically on Saudi Arabian territory — the Embassy in Turkey) proved a serious error. For one thing, the Turkish government had bugged the Embassy. (I presume every country bugs the foreign embassies routinely. If not, why not?) I guess the Saudi team which carried out the heinous crime was used to doing such things routinely with impunity back home.
But abroad is not home. The big blow was first landed not by other countries, not even Turkey and the US. It was the invitees to the 'Davos in Desert', the rich corporations and their top officers, who boycotted the conference. They were worried about the damage to the brand by association with a cruel act and hence losses. Money talked loudly and the Saudi money could not drown out global business money. This is the power of consumers to inflict losses if they boycott a brand for unhealthy behaviour. This happened before the last World Cup in football when FIFA had problems with corruption. The big sponsors such as Coca-Cola insisted that the FIFA clean itself up or they will withdraw sponsorship.
Even worse than the crime has been the totally incompetent way in which Saudi authorities have failed to tell a credible story. People think that democracies are soft and not very efficient. Here is a monarchy which has not learnt how to protect its reputation.
The Chinese showed how they do such things. Meng Hongwei was the first Chinese head of Interpol. When he went to China for some work, he was arrested. The charge was corruption. The Chinese government declared that he had to be tried. No one from Interpol complained. The inside story is that Meng was a protege of Jiang Zemin, the former Chinese president, and Xi Jinping's rival. The elimination of a high-ranking official was carried out and no one is any wiser about his whereabouts. No hypocrisy about the Rule of Law.
Democracy is the best guarantee for the Rule of Law.


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I think self-care is becoming a more prominent topic to talk about and I for one have slowly realised the importance of it as part of your day-to-day lifestyle. It seems these days life is at an impossible place with juggling uni, work, the gym and a social life as well as putting aside for things like family and friends. With such busy lives we lead, sometimes we tend to put ourselves last or forget to give ourselves some self-care.
Self-care is very different for different people but I want to explore a few ways I know that work so maybe you could try some of them. Sometimes you have to try lots of different things to find out what works for you for, but once you find your outlet life becomes easier to hack after tough times!
Obviously, a very cliché way to start I realise, but yoga has many proven benefits. Not only is it great for the body, but yoga is good for calming the mind as well. The flexibility aspect of yoga seems to do wonders for calming and slowing things down. You don't have to join an expensive yoga class, there are plenty of classes/mediation recordings on Youtube.
Exercise is very broad so it could be a walk along the waterfront, a run in the rain or a HIT class it is what feels good for you! It's really about trying many things and hey the first few might not work but once you find something that works for, gives you a release or helps soothe this busy lifestyle many of us tend to lead.
Technology Free
A long hot bath, add in a few Epsom salts and you've got a nice relaxing space. I feel it's important to not have any technology with you during these sorts of times, so you are able to fully switch off from the world. Or grab a mate and do something as simple as going for a walk or catching up for a coffee or smoothie. Try not to take your phone when you go, you may be amazed by how the conversation and interaction flow when you're not being interrupted by a ding or call. I know how hard it can be leaving to go somewhere without your phone as most of the time it is an extended part of our hands but hey you might enjoy being without your phone for a few hours.
Retail Therapy
A few new pieces to add to the collection can be a good way to clear the mind and bring out your inner fashionista. Material things aren't everything and we all understand that however sometimes a new candle or skirt is what is needed just to lift your mood a bit!
I am a strong believer in vitamins, just as sometimes we don't get all the nutrients we need from the right foods! Some starters are fish oil, magnesium and of course vitamin C. Fish oil is good for the brain and is filled with omega-3 and fatty acids! Magnesium is good for healthy sleep and well as anxiety and migraines. While vitamin c helps against immune deficiencies.
I hope that you are able to look good AND feel good during all the stresses of life. Take some time out for yourself!
Kimera Ambassador

subset: commoncrawl


text: Not "2 degrees" of separation February 27, 2015 After moving into my new place about a year ago, I discovered my awesome next door neighbour was the brother of my Nanna's next door neighbours. Cool thing is that Nanna and I live in different cities over 100km away. Forget "2 degrees" - if you bother to stop and chat you find out you're only 1 degree separated!


text: The Dimensions 72-74004 Earth Tone wool roving for needle felting features a pack of eight wool roving pieces to make your art projects look beautiful. This set can be used to create classic patterns for decorating your home or to make fashion accessori es. There are eight earth tones that complement each other and would suit your home decor. Made from 100 percent wool, the material is soft and resistant to fire, dirt and static. In addition to embroidery and knitting, it is great for wet felting techn iques as well.


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A woman has been taken to hospital after being knocked over by a car in Wolverhampton.
The woman was taken to the city's New Cross Hospital after being struck by the vehicle on the Birmingham Road, close to the Audi garage, at 2.30pm this afternoon.
Paramedics gave her treatment at the scene before she was taken to hospital.
A spokesman for West Midlands Ambulance, said: "It is unclear what injuries she has suffered at this stage but we don't believe they are life threatening."


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We are a small family business ensuring you the best possible personal attention at all times in all matters to do with touring. Our ultimate aim is to provide a unique level of service before, during and after you purchase. Our level of commitment is second to none. Specialising in the sale of Clean, quality pre-owned touring caravans. Our hand picked display is ever changing, offering the cleanest and best value of money in the area. As we are caravanners ourselves we have a insight to what the discerning buyer may be looking for. All caravans come inclusive of Waste and water containers, Battery, Gas Bottle, Hook up lead, Pump, Step and leg winder. Some also include an awning or a motor mover. You will find us situated in Wrangle, Boston Lincolnshire on the Main A52, less than 10 minutes from the coastal resort of Skegness.
H & A Caravans is one of the most respected caravan suppliers in the area, and customers keep returning year after year for our personal service and attention to our customers needs. No wonder so many people recommend us to their friends - H & A Caravans - a name you can trust.
You will not find any irritating high pressure sales staff steering you around, just knowledgeable people committed to achieving the highest level of customer service, providing a good old fashioned personal service.
If you are new to caravanning, then let us help you. We give advice when needed, and more importantly staying back when not.
We look forward to seeing you time and time again, cutting the cost of caravanning. Check out our pricing, designed to cut the cost of caravanning, priced at realistic prices. All our caravans are CRiS checked and damp tested before we purchase them.
As part of our dedication to customer service, a full demonstration is given to explain all aspects of your new purchase before you tow her away.
You are advised to please telephone to check on stock availability, before making your journey to avoid disappointment.


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Jewtme Cute Toddler Children Kids Watches Ages 3-8 Analog Time Teacher 3D Silicone Band Cartoon Watch for Little Girls Boys
Product Features:
POWER BATTERY: Japanese Movement, provide precise and accurate time keeping. Back-up-batteryMATERIAL & UNIQUE DESIGN: High quality silicone strap, It uses healthy environmental protection material,comfortable and environmental friendly through international CE certification. With 3D cartoon design, every watch has their unique style. Each cartoon image is lively and interesting.WATERPROOF: Daily…
Price as on: 2017-11-11 14:45:12


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Words containing aestan
Found 2 words containing aestan. Browse our Scrabble Word Finder, Words With Friends cheat dictionary, and WordHub word solver to find words that contain aestan. Or use our Unscramble word solver to find your best possible play!
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A recent Gallup study shows that one in 10 managers do have the talent/skills to be a great manager. We believe this is in great part because they have not been properly mentored on the key practices required to inspire and engage their teams. Such practices require managers to act beyond themselves by consistently setting clear expectations, giving regular feedback and offer constructive mentoring about the learning required to get ahead.
The BLOOM Performance Optimization System is a feedback and development system. The system is designed to provide managers and their teams immediate ability to track feedback notes and development activities. People grow when managers consistently take the time to provide daily and weekly feedback and encourage learning activities that are relevant to their growth and success.
BLOOM incorporates peer recognition, manager performance journal, goal and activity notes and team member self tracking notes about goals and development activities into activity logs and performance dialogue forms.
To further support these activities, we believe that formal performance reviews should be a thing of the past. If ongoing feedback and development is occurring, then monthly, quarterly and six-month dialogues, not reviews, should be focused on discussing experienced performance trends from the past and mostly be focused on planning improvement goals and career path moves for the future.
Thus, the BLOOM system shifts this mindset by using the term "Dialogues" to replace "Reviews". We encourage that first the BLOOM feedback and development tools be used weekly by managers and team members in our mobile site that is easy to use from any phone or tablet device. Weekly, some combination of performance journal notes, kudos and feedback, goal notes and activity tracking should be taking place in BLOOM.
Then, depending on the type of dialogue focus -- such as goal check-ins, strategic plan reviews, coaching or performance discussions -- consistent completion of BLOOM Dialogue forms or scripts be complete to document discussion about future performance and development expectations.
In summary, team members crave for regular attention, encouragement, guidance and dialogue with their managers. Shift your organization's mindset about ineffective and formal performance reviews to frequent and engaging performance dialogues that require daily and weekly management communication skills and activities to setup the perfect dialogue about team members' engagement and success toward the future.
Read more from Gallup about the importance of conversation with team members.


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Hello & Welcome
Ladles and tuck food bar is now based at Portchester Community Centre in Portchester.
Our main objective is to offer good fresh food at very reasonable prices. All of our food is prepared and cooked to order to ensure maximum freshness.
We currently operate as both a buffet delivery service to people at their workplace and social functions and provide in house catering for customers at the centre. We have catered for Birthdays and Wedding anniversaries, annual meetings and club & group social gatherings. Together with the traditional buffet menu, we also offer home cooked food plated menus and lunch & dinner cold & hot buffets.
We are happy to amend our menus to suit your requirements or create new menus and options for you to chose from. We also welcome all budgets and can devise a good balanced menu options for everyone.
If you would like more information or to discuss your ideas and requirements, please give us a call and we will be happy to assist.
Lastly, we hope you enjoy our food and visit us soon.
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Girls Subway Promo Set
Embroidery Soup
For a limited time we're offering our brand new Girls Subway Design including both the sizes for an 8X8", and 5X7" hoops, also as another added bonus the Stick Girl, Silver Burst, Hearts, Floral Bouquet, Polka Dots, and the Princess & Crown motifs. Give us a try and if you're not pleased we'll refund the purchase price. It's plain and simple, Embroidery Soup wants you to try out our fantastic quality and smooth running embroidery designs!
Large Girls Subway Design: 7.73" Tall X 7.96" Wide (25,212 Stitches)
Med. Girls Subway Design: 4.81" Tall X 4.92" Wide (15,605 Stitches)
Stick Girl Design: 2.53" Tall X 2.26" Wide (1,843 Stitches)
Silver Burst Design: 1.65" Tall X 1.80" Wide (231 Stitches)
Hearts Design: .56" Tall X 2.27" Wide (799 Stitches)
Floral Bouquet Design: .89" Tall X 1.01" Wide (437 Stitches)
Princess & Crown Set: 1.81 " Tall X 6.37" Wide (4,331 Stitches)
Polka Dots Design: .28" Tall X 2.51" Wide (329 Stitches)
Embroidery Soup hand digitizes each and every letter for the highest quality embroidering experience and quality.
We don't really like having too many color changes however many of our customers have requested that every word or motif have the ability to be a separate color. Our embroidered samples show the suggested colors with the same colors usually one after the other.


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During this year's Goodwood Festival of Speed there was a premiere of the autonomous Ford Mustang. Its first lap looked like a GPS system was heavily drunk.
This 1965 Ford Mustang is a unique construction created by Siemens and Cranfield University. The car, unlike today's designs, was not converted into an electric car, but still has a huge V8 under the hood and rear-wheel drive. The steering and brakes have changed, allowing the computer to fully operate the car using navigation and GPS.
Today there was a premiere of the model for the general public. Unfortunately, not everything went as planned and during the first lap, the car was bouncing from the left to the right edge of the road, and at one point it almost hit the side barriers. The driver had to adjust the steering wheel several times, which can be seen from the camera inside.
The second run on the track today looked much better. The car drove along the correct path, however, we do not have a view from the inside of the vehicle and it is not known how much the car was supported by the driver, who can take control of the car at any time.


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Cultural Revolution
In a sleek new laboratory off Oxford Street in Cambridge, a small group of Harvard researchers are leading a quiet—if sometimes odiferous—revolution in the world of cheesemaking. There, Rachel Dutton, along with postdocs Ben Wolfe and Julie Button, are using modern technology—along with some old-fashioned scientific fieldwork—to answer fundamental questions about one of our most traditional foods.
It's true that a cheese is a living organism, one that develops over time and has a limited life span, but it's more accurately thought of as a community, or—as Dutton likes to put it—an "environment." Cheese is made of milk, but the function of the milk is to provide food and housing to the microbes that give each cheese its true identity. In aged cheeses, it's the microbes that matter most.
Over the past few years, Dutton and her colleagues have traveled throughout the US and Europe collecting samples from the rinds of more than 160 different cheeses (including many from Jasper Hill Farm in Vermont, an early and ongoing supporter of their work). Once back in the lab, they transferred each to a sterile mixture of cheese curds and agar (a medium Dutton dubbed "in vitro cheese"), in order to isolate and identify all of the individual organisms present, and to compare the community of microbes on each cheese to one another.
The technology that accurately and rapidly characterizes microorganisms in this way has been available for some time, but until now no one had thought to apply it to cheese (or any other "live" foods, for that matter). Before Dutton's team came along, these kinds of questions were asked only in the context of food safety. Scientists were mainly interested in keeping harmful microorganisms out of our food, not looking at those that are meant to be there.
Dutton herself didn't start out with the goal of studying cheese either. A microbiologist by training, she was interested in looking at the interactions between microbes in the environment. But, because of the sheer numbers of organisms involved, studying real-world microbial relationships is a daunting task. Scientists instead tend to look for simplified systems that can serve as models for what happens in more complex communities.
One day, while browsing the pages of Harold McGee's On Food and Cooking, Dutton realized that cheese might make an ideal model system, because each cheese is a real-world microbial island unto itself, complex, yet circumscribed. (That it tended also to be delicious didn't hurt either.)
To get a better sense of what she and her colleagues are up to, it helps to understand how milk is transformed into cheese. There are two general classes of cheese microbes: starter bacteria and ripening microbes. Starter bacteria are added at the very beginning of the cheesemaking process; they convert sugars in the milk into lactic acid, which—along with the enzymes supplied by rennet—helps to create curds, which are then formed into cheese. For cheeses that are consumed "young", such as mozzarella and feta, that's more or less the end of the story. The flavor and texture of these cheeses derives mainly from the milk itself and the way it has been processed.
But for aged cheeses, the tale—thankfully—is far more complex. The powdery blue veins in a Roquefort, the pungent, unmistakeable bouquet of a Limburger, the characteristic holes in a Swiss, the snowy white rind and oozy consistency of a ripe Brie all come thanks to the action of ripening microbes on the cheese during the aging process. Nearly all of the diversity in the cheese world comes from the myriad ways that these sorts of bacteria, yeasts, and fungi behave.
While producers do deliberately introduce ripening microbes during the cheesemaking process, either during the raw curd stage or on the surface of the already formed cheese, they normally only add no more than a few key cultures to each, such as the Penicillium responsible for the blue of a Roquefort, or the Brevibacterium that gives Limburger its dirty-sock aroma (the very same Brevi that's hiding between your toes right now, by the way).
But—according to the data that Dutton and her colleagues have generated—the typical aged cheese is home to anywhere from 5 to 20 unique microbes. If they are not put there deliberately by the cheesemaker, where do they come from? And—more importantly—what are they up to? These are exactly the sort of questions that the Dutton lab is attempting to elucidate.
With a comprehensive bank of cheese microorganisms on hand, the work of piecing apart the interactions among each is now possible. It's time-consuming, given the numbers involved, but not complicated: you just mix and match the organisms in all possible combinations on an agar plate, and then observe what happens over time. (The bulk of the interactions work falls on the shoulders of Julie Button.) This fungus and that bacterium together produce a certain rosy-hued pigment, these two bacteria with the unmistakeable aroma of Kraft Macaroni & Cheese. Each data point can then be used to explain the appearance of these same phenomena out in the "real world" on the cheeses themselves.
One of first key discoveries the lab made was the fact that cheeses of the same style, no matter the origin, were remarkably similar to one another in terms of their microbiology. Not just similar, but nearly identical in many cases, with the same sets of species on each. "We thought maybe we would find completely different things in French cheeses than we did in the US cheeses," Dutton told me. "Instead, what we are finding is that the way you make a cheese creates a specific environment, and then you get the microbes that are associated with that type of environment."
These results upend the notion of terroir, the belief that the essential character of certain foods derives from their place of origin. The term was first used by the French to explain why grapes grown in a particular climate and soil type produce wines that taste a certain way, while the same vines transplanted to another region can yield a very different product.
The idea of terroir has long applied to cheesemaking as well. The notion that the character of a cheese is tied directly to the unique microbial makeup of the cave in which it is ripened is an old one. You might make a similar cheese elsewhere, but—lacking the precise mixture of microbes found only in that one cave—it'll never be quite the same. Dutton's results suggest otherwise.
The microbes found in cheese appear to be ubiquitous, rather than local. What's important—at least as regards cheeses that derive much of their flavor from rind microbes—is not so much where you make the cheese, but rather how you make it. If you look closely you'll find the same set of organisms on a blue cheese from England (Stichelton, for example) as on a blue from Vermont (like Jasper Hill's Bailey Hazen Blue). As postdoc Ben Wolfe is fond of saying, "If you build it, they will come."
Of course, the composition and quality of the milk does have a strong influence on the cheese that it's made into, especially on larger-sized cheeses, where rind microbes have much less of an impact on the final flavor of the curd. Cheese microbes have the greatest impact on smaller washed-rind or bloomy-rind cheeses.
Dutton and her colleagues admit that cheese terroir might still exist at the level of the individual strain rather than that of species or genus, as had been previously assumed.
But if so, that fact might present new commercial opportunities for United States cheesemakers. Almost to a one—largely for historical reasons—American cheeses are made using cultures isolated from and produced in Europe. If Dutton and her team identify strains of bacteria or fungi that are unique to North America, these could potentially serve as stock for locally produced cultures, freeing the American cheesemaking industry from its present reliance on European ones.
Their work has more immediate practical implications for cheesemakers as well: the results of their ongoing interactions studies will someday serve as a database of information that can be used by cheesemakers to troubleshoot cheese cultures gone awry.
"We're not anywhere near it yet because we are obviously still doing the very basic science that needs to get done," explains Wolfe. "But from all these little tidbits that we're seeing, we're starting to think of things that could help cheesemakers figure things out that they are encountering. That's pretty exciting."
"For example, we had a case of a rind that just didn't grow in the United Kingdom. There was a bloomy-rind cheese and the bloominess just stopped growing after a while. It turned out that the milk had had a lot of Pseudomonas in it, and the Pseudomonas was probably producing some anti-fungal compound that was killing off the Geotrichum that existed on the outside of the cheese. [Cheesemakers] know there's something wrong, but until you start growing [these organisms] in the lab and pulling them out and pairing things together—which is what we do all the time now—you don't know exactly what's wrong or how to really fix it out there."
While most of the cheesemakers they've approached welcome the light that such studies shed upon the cheesemaking process, there remain some who are resistant to the notion that the their work can or should be reduced to a science.
"Most of the people who come hear us talk are the kind of people that want to know more and don't really care about ruining the magic," explains Wolfe. "But there is a cohort of people out there that have been making these wonderful, delicious cheese products for however many years, and [the process] works fine. They don't need to know exactly what's there."
Others, he suggests, are less worried about having the magic drained from their work as they are having their personal recipes and methods made public.
While much of their work outside of the lab involves educating cheesemakers about the various organisms that go into making their cheeses, Dutton and her colleagues consider outreach to the general cheese-buying public as of equal importance. The cheesemakers they work with feel that as their own understanding of the biology of cheese grows more sophisticated, so should that of their customers.
"We all promise cheesemakers that we'll educate lay people about what's good and what's bad," says Wolfe. In the United States, the appearance of patches of yellow or black molds on our cheese would likely condemn it to the dustbin, while in Europe consumers know better: they might also be a sign of deliciousness within. "Cheesemongers and the people who buy cheese need to be better educated about the sorts of things that people in France have known forever."
It's obviously a long way off, but one result of Dutton's work could be that by entering a set of endpoints into a computer, you could engineer a cheese—one microbe at a time—to whatever specifications a cheesemaker might desire or dream up.
"The system is complex, but still simple enough that I think that we could get there," predicts Wolfe. "We have to figure out a lot of things, like what is the salt range that every microbe wants to grow in, and what happens if you add every combination of every microbe with each other. I feel like if we measured all of those things—which is not that hard to do—we might actually be able to come up with a predictive model that could say this is exactly what your cheese rind would be like if you do this. It would be kind of crazy. And really cool."
Perhaps the coolest thing—for me at least—is that these smart people get to work with cheese all day. While eating is forbidden in the lab, sniffing is encouraged, and there's lots of things to smell, some more appetizing than others. On the day I visited, the dominant odor was that of rotting lettuce. At other times, the smell of cauliflower, mushrooms, or barnyard animals might waft from their lab bay. Fortunately, most of their neighbors are more curious than offended by these aromas. "One of the labs next door to ours works on human feces, so how bad could our cheese smells be in comparison?" says postdoc Julie Button. "And we often have samples available in the lunch room for tasting, which is great for public relations and probably leads to greater tolerance of our smelly lab bay!"


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To Show Me You Care poetry (c) 2010 Kris Jordan Reach for me Reach for my hand Keep an open mind Listen Don't tell me what to do Think of me and show me you did Tease me Wink at me Smile at me Make me laugh and laugh Surprise me Tell me about yourself […]Read more
Cheater Poem by Kris Jordan Poetry (c) 2016 Cheater How do I stop the brain and start the heart? I'm not present as I kiss her lips Don't feel their softness because I'm not thinking of her The rock in my stomach has me thinking of another Thinking Always thinking I don't feel her […]Read more [Top]
Hello Gorgeous prose by Kris Jordan Intellectually I know my beauty doesn't change day by day. But I still look in the mirror to judge it. Some days, I am rather impressed. I see my reflection and push my shoulders back, smile and say, "Damn!" My confidence radiates and shakes the ether. Other days I see […]Read more [Top]
In Her Shoes Perspective Poetry (c) Kris Jordan I'm here, dripping sweat down my nose, working hard. Scrubbing the floors, the counters, the refrigerator shelves. Burning off this damn energy. Thinking of you. Wondering why I did you wrong. Slamming the vacuum into the corner. Cussing as I roll over my foot. Kicking my ass […]Read more [Top]
Shirley Temples and Long Island Iced Teas a poem by Kris Jordan (c) 2013 *this was orginally published in Anything Prose and Poetry, Too! (Anassa Publications, LLC) Our date was on Saturday morning I skipped cartoons to seal my hair back with a barrette Wiggled into a ruffle trimmed dress You wore cowboy boots and […]Read more [Top]
7/20/12 © '72012' Poetry Kris Jordan 2016 7 20 12 Dead 56 Injured 1000's affected My daughter survived Only survived Still surviving. 3 hospital stays 2 suicide attempts 47 stitches How many f*ing lives? How much of my money so a murderer can be housed and fed? so we can heal? so […]Read more [Top]
"Sometimes, they need to get away from the thing that makes them sick. Even if that toxic thing is you." To The Death poetry (c) Kris Jordan She loved him deeply Profoundly Blindly Sickly. Fought, until the death for his Love Abuse Addiction As though it was hers. Yet it was. Her love Her self-abuse […]Read more [Top]


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County contribution to Health Plans for 2015 may have to be renegotiated!
In June 2014, the CalPERS Health and Benefit Committee met to discuss the health premium rates in 2015, which included the Santa Cruz County area. The proposed rate increases are as follows.
Medicare HMO ONLY:
PPO Plans ONLY:
Medicare PPO ONLY:
On August 11, 2014, union leaders met with the county to discuss the increase. Blue Shield Net Value chose to increase their rates over 23%. SEIU Local 521 requested that the county survey employees regarding their health plans, to help your bargaining team to get feedback on the comparable plans and services associated with the plan. A survey monkey will be sent to your work email from the county within the next week. PLEASE TAKE TIME TO PARTICIPATE IN THIS SURVEY.
In accordance with our contract, Article 10.1 – " if rates are greater than 10% increase, the union and the county shall meet and confer to discuss options."
Blue Shield Net Value HMO and Anthem Select HMO, when combined and averaged, equal a 12.21% rate increase thus triggering a meeting between the county and our union.
What does this mean for open enrollment?
Our union is reviewing the information provided by the county and the bargaining team is being convened to discuss this impact to workers. We will be meeting with the county again on August 25 to discuss this impact in accordance with the contract.
Open enrollment begins September 15 through October 15. While the booklets with information that will be provided by the county are not available yet, employees can get informed by attending informational membership meetings on:
Monday, August 25 – 5:45 p.m. – Membership Meeting on Healthcare Costs – SEIU Local 521 – Union Hall, 517 Mission St., Santa Cruz
Tuesday, August 26 – 5:45 p.m. – Membership Meeting on Healthcare Costs – SEIU – ULTCW – Union Hall, 10 Alexander St. Watsonville
The county will be announcing meetings with the insurance companies throughout the county and it is recommended that you attend the meetings to get specific, detailed information regarding benefits associated with each insurance company. You may also contact the benefits department of the county at anytime to discuss various plans and how they meet the needs for you and your family.
Is my physician part of my group?


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Is there a difference? If so, WHAT is the difference? Before we explore this topic, we must first understand the differences in "full power" rifle ammunition and "intermediateR…
Source: Assault Rifle vs Battle Rifle….What's the difference?
Is there a difference? If so, WHAT is the difference? Before we explore this topic, we must first understand the differences in "full power" rifle ammunition and "intermediateR…
Source: Assault Rifle vs Battle Rifle….What's the difference?
"What is practice ammo?" "What is self defense ammo?" "What's the difference between a Full metal Jacket and a Total metal jacket?" "What exactly is the safest and cheapest to use at a gun range?" …
Is there a difference? If so, WHAT is the difference? Before we explore this topic, we must first understand the differences in "full power" rifle ammunition and "intermediateR…
Source: Assault Rifle vs Battle Rifle….What's the difference?
Before we explore this topic, we must first understand the differences in "full power" rifle ammunition and "intermediate" ammunition. Full power ammunition can be used for a wider variety of purposes than the intermediate loads. But they both have drawbacks that will be later discussed.
Full power rifle ammunition usually consists of large heavy rounds. These bullets usually have an exceptionally long effective range and can be quite powerful. The .30-06 Springfield, the 7.62x51mm NATO, the .308 Winchester, the 7.62x54mmR are some of the most popular full power rifle rounds in the world. Their weights range from 147 grain up to 185 grain or larger. Intermediate cartridges are bullets that are slightly less powerful but still offer an impressive maximum effective range. One main drawback is that they sometimes don't offer impressive penetration of common materials such as brick, concrete, thin steel, or other common construction materials. Popular intermediate rounds include the 5.56x45mm NATO, 7.62x39mm, 5.45x39mm and the 5.8x42mm.
Pictured above. From Left to right AK 47/SKS standard round (123 grain). AK-74 standard round (53 grain), and the M-16/M-4/AR-15 (62 grain) Standard round. All of these are "intermediate rounds" and are used in ASSAULT rifles. They are NOT as big and heavy as rounds used in BATTLE rifles.
Pictured Above. From Left to Right The 7.62x54mmR (181 grains) Russian Cartridge used in the Mosin-Nagant and the SVD Dragunov Sniper Rifle. The 7.62x51 NATO (147 grains) used in the M14 Enhanced Battle Rifle. Both of these are FULL POWER ROUNDS used in BATTLE RIFLES. The last round on the right is and INTERMEDIATE round used in an ASSAULT rifle-the 7.62x39mm (123-124 grains) used by the AK47/SKS. Note the difference in weights between battle rifle rounds an assault rifle rounds.
In the late 19th century and early 20th century, armies around the world used rifles that shot FULL POWER rounds like the .30-06 Springfield, or the 7.62x54mmR. These rifles were called BATTLE RIFLES. Examples of these Rifles include the Russian Mosin-Nagant which used the 7.62x54mmR cartridge, the American M1 Garand used by American forces during WWII which shot the .30-06 Springfield, the Belgian FN FAL (Arguably the most used and most mass produced Battle rifle in the past century) which shoots the 7.62×51 NATO and the American M14 which shoots the 7.62x51mm NATO round. These are extremely capable cartridges. In sportsman terms, you can use these bullet to hunt dangerous North American game and some medium sized African game. But these powerful rounds came with their drawbacks. One drawback was weight. These bullets were large. A soldier on a long patrol really couldn't carry a great deal of ammunition. A second drawback was over penetration. At assault distances of less than 100 meters, these powerful rounds often over penetrated human targets. This resulted in potential collateral damage and being faced with an enemy that kept fighting because all of the bullets energy wasn't expended inside of the body. A third drawback of battle rifles was mobility. These rifles were often quite heavy (weighing 10lbs+) and had long barrels in excess of 20 inches.
Pictured above. FN FAL Battle rifle chambered in 7.62x51mm NATO (Photo Courtesy of Military-Today.com)
During World War II, The Germans sought to revolutionized the way wars were fought in every way possible. German Airborne paratroopers were issued a rifle that was lighter, had a shorter barrel, and had a selective fire switch that could alternate between fully automatic and semi automatic fire. It was called the "Sturmgewehr 44" or STG 44 (literally translates into "Storm Gun". This gun was lighter, more mobile and had a shorter barrel than all of its foreign counterparts during the war. An assault or "Sturm" could be carried out a lot more efficiently with this gun. It utilized the 8x33mm Kurz round. The 8×33 mm Kurz was THE FIRST intermediate Cartridge (Nearly ballistically Identical to the 7.62×39). It was MORE powerful than any handgun round, but less powerful than the full size rifle rounds that were being used in Germany. Ask ANY gun nut or firearms historian "what was the ORIGINAL Assault rifle?" "What is the grand daddy of ALL Assault rifles?" and they will tell you its The STG 44 .After WWII, the Allies scramble over this concept and the idea of the Modern "assault rifle" along with less powerful Intermediate was conceived.
Pictured above. The STG 44 chambered in 8x33mm Kurz. What Modern firearm does it resemble?
Modern Armies realized that their soldiers could carry MORE ammunition if they employed weapons that utilized intermediate cartridges. The faster your soldiers can move, the more efficient your battled plans will be. The Germans showed the world this when they dominated the world's leading armies by utilizing "Blitzkrieg". After WWII, We started to see an evolution with the World's Armies. The Russians switched from the Large bulky Mosin-Nagant to the AK 47. The Americans switched from the large overpowered M-1 Garand and M-14 to the M-16. The German Army switched from the large G3 to the G41 and later the G36.
Pictured above. G3 Battle Rifle chambered in 7.62x51mm NATO.
In spite of widespread evolution, Battles rifles AND their respective ammunition have managed to retain a critical role in modern combat (and sporting purposes).
Battle rifles have been modernized to accept upgrades that their WWII counterparts could only dream of. These technical upgrades include, polymer butt stocks, folding butt stocks, tactical rail mounts to fix scopes and other magnified optics, and modernizations in metallurgy. Advancements in metallurgy and polymer science allow for weapons to be a lot more durable but yet nearly twice as light as their antiquated grand parents. These Modernized versions of Battle Rifles are called "Enhanced Battle Rifles" Or simply EBR. EBR's have more of a "Tactical" look and have more external polymer components (extremely tough synthetic materials). They also tend to be more cosmetically customizable. These customizations may include different color schemes to mimic camouflage of different terrains and elaborate muzzle brakes.
Pictured above. From left to right. The M14 battle rifle chambered in 7.62x51 NATO. Next is the M14 EBR. On the EBR, it is important to Note the Polymer pistol grip addition, Scope, Synthetic butt stock, and the front hand guard. Same gun but with a modernized twist.
EBRs are usually a vital component of a combat squad. The previously mentioned "overpowered" "FULL POWER" rounds can engaged targets behind thicker cover, and have nearly twice the maximum effective range as assault rifles. Some combat squads have soldiers that carry EBR's that can engage targets at farther distances than the squad's riflemen, but slightly less distance than an actual sniper. These soldiers are called "Designated Marksmen". The rifles are called "Designated Marksmen Rifles" or "DMR's". At the basic level, an EBR CAN be a DMR, and a DMR CAN be an EBR. It is important to note that the old antiquated battle rifles did not become extinct, they just evolved.
Other than being sniping and marksmen rounds, full powered rifle rounds are also useful in crew served weapons. Some examples of these weapons that fire these cartridges are the The Russian PKP Pecheneg, The American M240, The Russian PKM and the American Mark 48. These systems are called "Medium Machine Guns" or MMG's (In contrast to Light Machine Guns that fire Intermediate rounds or Heavy Machine Guns that fire Extremely large Anti-Material Rounds) Their purpose is to provide medium range suppressive fire with excellent penetration against regular cover such as brick, stone, wood, sheet metal or any basic construction materials.
Pictured above. Russian PKM chambered in 7.62x54mmR
Pictured above. American M240B chambered in 7.62x51mm NATO
Pictured above Russian PKP Pecheneg chambered in 7.62x54mmR
Pictured above. Recognize this Vietnam Era system? If you know the name of it...place it in the comment section.
All gun photos courtesy of world.guns.ru
All ammo photos courtesy of http://www.google.com
"What is practice ammo?" "What is self defense ammo?" "What's the difference between a Full metal Jacket and a Total metal jacket?" "What exactly is the safest and cheapest to use at a gun range?" "Why do some manufacturers make weaker than normal ammo?"
Practice ammunition is self-explanatory. It is basically a COST effective ammunition that a gun owner can take to the gun range to hone his/her skills. Contrary to popular belief, BULLETS ARE NOT MADE ENTIRELY OF LEAD. They usually consist of a lead core and a metal coat called a "jacket". Self defense ammunition is a more specialized type of ammunition design specifically for antipersonnel use. There are countless types of self defense ammunition types-from Federal Guard Dog Ammo, to Hornady Critical Defense, to Federal HydraShok, to Hollow Points. We will give a thorough explanation of a few different types of Practice ammunition types and Self defense ammo types.
They may sound like the same thing. But they are actually different. Both CAN be used as practice ammo AND self defense ammo. Full Metal Jacket (FMJ's) bullets consist of a lead core that is "jacketed" with another metal. This metal is usually copper. FMJ's have an expose section of lead to the rear of the projectile with it touches the gunpowder. It is NOT completed encased in the metal jacket. Since the public has become aware of the health consequences of lead, ammunition manufacturers have pushed the idea of "Total" Metal Jacket bullets. These bullets consist of a lead core that is COMPLETELY jacketed in copper. They are also called TCJ's (Total Copper Jacket). Please see figure below.
If you want to avoid putting a hole in your wallet AND avoid LEAD exposure, TMJ's are the way to go. Do your own research and find out which bullets are TMJ's. I am in Atlanta Metro. Atlanta Arms sells re-manufactured ammo. Their labeling says "TCJ" on it. That's all I use at the range.
We all know what color brass is…right? If not, take a look at Figure A1 above, Brass is the same color as those slugs in that picture. Whether you are a beginner shooter, or advanced shooter, you need to know the difference between Brass casings and Steel casings. Brass casings are very convenient if you plan on reloading (re-manufacturing) ammunition. Most American manufacturers produce brass cased ammo. You will hear experts recommend Brass instead of steel. See figure below.
If you see steel cased ammo on the shelves here in America, it will LIKELY be from a foreign manufacturer. Monarch, and Wolf are some decent examples of steel cased ammo. So, which one is "better"? Which one is Safer? Watch the video below.
Hopefully the video answered your question(s). The reputation for steel cased ammo is dirty burning, and more likely to jam in American guns. I wouldn't dare shoot Steel Cased Ammo out of my AR. The AR has too many moving parts and is heavily reliant on gas in order to cycle out empty casings and operate smoothly. I will be more apt to use steel cased ammo in foreign guns that are built for it, Like AK and SK variants.
If you have ever been on the market for bullet you will notice that they come in different weights. For example, the .40 S&W is MOST commonly available in 165 gr, 180 gr and 200 gr. (Source http://www.Ballistics101.com). If you get regular practice ammunition from Walmart, or Academy, you will likely be getting the 180 gr. HOWEVER, if you decide to get Federal Guard Dog ammunition for Self Defense, you will be getting 135 gr. One key thing to note with self defense ammo is that they are somewhat exotic. Technological advances in metallurgy and gunpowder has made the self defense ammo market extremely competitive. If you observe all the different ammo types on ballistics101.com, you will see that there are quite a few different types of exotic self defense ammo. SO, whats the price difference? In comparison, self defense ammo is considerably MORE expensive than practice ammo. For example, if you were to get a box of 50 rounds of 180 gr FMJ .40 S&w, you may pay around $17.99. If you were to get a box of 25 of Winchester PDX Defender Hollow point Self Defense ammo, you will pay around $26.50. Generally speaking, you will pay nearly $1 a round for decent self defense ammo. Take a look at the next few videos in regards practice ammo vs self defense ammo.
What is "Ballistics?" "What is Muzzle velocity?" "What is ft/lbs energy?" "How does barrel length effect muzzle velocity"? "Do bullets travel in straight lines"? "What does {point blank} mean"?
Simply put, "Ballistics" is just a MEASURE of a bullet performance-when it leaves the gun (internal ballistics), while it is in flight (external ballistics), and when it impacts a target (terminal ballistics). Let's take a look at these categories AND how to judge a bullet's performance based on looking at its "ballistics".
Internal Ballistics is a numerical value that has to do with PROPULSION and ACCELERATION. You usually see Internal ballistics expressed in terms of "Muzzle Velocity" and "ft/lbs" of energy. The muzzle velocity is measured by a radar device that sits a few feet in front of the gun. GENERAL RULE of THUMB. The longer the barrel, the higher the muzzle velocity for a particular caliber. For example, the muzzle velocity of a 9mm being shot out of a 5 inch barrel will be HIGHER than the same bullet being shot out of a 3 inch barrel. This is occurs because of two basic reasons. Firstly, the bullet is no longer assisted by the spiral grooves inside of the barrel once it exits the barrel. Once the bullet leaves the barrel it is relatively "independent" and is left at the mercy of the wind, GRAVITY, air friction, humidity etc. Secondly, the rapidly expanding gases inside the chamber also play a critical role in propulsion and acceleration. Once all of these high pressure gases are expelled, the bullet is left independent. Muzzle velocity IS THE FASTEST POINT at which the bullet will travel. The bullet will get slower as it flies down range (just like a football in flight).
External Ballistics is an observation of how a bullet behaves in flight. BULLETS DO NOT TRAVEL IN STRAIGHT LINES. (see figure B2 below) Bullets travel straight when leaving the gun, they rise, and then they begin to "drop". GRAVITY IS A BULLET'S BIGGEST ENEMY. If you were to draw a line that represents a bullet's flight path, it will look like a slight slope that gradually decreases downward as the distance increases (just like a football). The ultimate goal for a bullet is to maintain as much of its muzzle velocity as possible throughout its flight path. Every caliber has a different ability to fight gravity and air friction and stay airborne. Ballistics Coefficient (abbreviated "BC") is a bullet's ability to resist air friction and stay airborne. A high number means the bullet is more efficient at resisting air friction (negative acceleration). A high number also means that the bullet will retain MORE velocity as it moves down range. Basically, BC is a measure of how Aerodynamic a bullet is. It is important to note that BC is merely a measure of a bullet's ability to resist air friction. A high BC is NOT an indicator of how "good" a round is.
An important subset of External ballistics measures bullet trajectory-Bullet Drop. Simply put, "Bullet Drop" is a set of figures, either expressed in a line graph or a numerical chart, that illustrates the effect that gravity has on a particular bullet at various ranges. You may hear an experienced shooter compliment a round a say it shoots "flat". "Flat" simply means that the bullet has an efficient trajectory and resists gravity and air effectively. Bullet drop charts are especially important for hunters, competitive shooters, and police/military snipers. For instance, a .300 Winchester Magnum may shoot "flat" out to 320 yards. This 320 yard distance is called "Point Blank Range". Point blank range is the MAXIMUM "can't miss distance" for a particular round. Beyond 320 yards, this round may start to "drop" (For instance the drop rate may be -6 inches at 600 yards). To compensate for this, an experienced shooter will have to aim HIGHER than the intended impact point in order for the bullet to hit on the desired location. Every bullet has its own unique drop rate. These unique drop rates are also influenced by humidity, wind, elevation, barrel length, bullet weight and bullet composition.
Terminal ballistics is the study of how a bullet behaves when it impacts its target. Velocity, bullet type (soft point, hollow point, rifle, flat point, round nose), and target type all play important factors in terminal ballistics of a round. This is an EXTREMELY broad subject. For our purposes we will focus on basic characteristics of common rounds and how they behave. Panthera Armory believes in the utilization of visual observation as a learning tool. Ever heard of "ballistics gel tests"? These tests, even though they can be flawed, vividly illustrate how rounds behave when they hit soft tissue.
This is how an Full Metal Jacket .45ACP behaves. The blunt shape of this round makes it go "through and through".
This is how the AR-15 bullet behaves. Notice how the round tumbles. This is called the "Yaw" effect. Other experts call it the "boomerang effect". This is common among rifle rounds because of their high velocity. The yaw effect is responsible for causing massive trauma to surrounding tissues. This is how such a small rifle round such as the 5.56 can cause impressive terminal ballistics.
If you need further research on TERMINAL Ballistics Check out Brass Fetcher on youtube. By far the BEST slow motion close up Ballistic gelatin tests on youtube. You see the bullets deform and the gel oscillate from the kinetic energy transfer.
"Whats a bigger caliber .40 or .380?" "Whats the difference between a 9mm and a .357?" "What does {caliber} mean?"
Caliber is basically the measure of the diameter of the projectile being fired. It is also a direct measurement of the diameter of the bore of a particular firearm. This measure can either be in fraction of an inch (i.e. .380) OR in millimeters (i.e. 9mm).
One common thing to remember in regards to caliber is that SOME calibers are not EXACT measurements. For instance, the .44 Remington magnum is NOT exactly .44 of an inch. It is closer to .429 of an inch than .44 of an inch. Another thing to remember about calibers is that we commonly see SAME caliber bullets stuffed in different size casings. For example, take a look at the figure above. If you did a little math, you will see that the .357 and the 9mm are the same diameter. The .40 S&W and the 10mm are also the same diameter. Let's observe how this looks in a rifle example.
These 5 cartridges are all in the "30 caliber family". The projectile of ALL 5 of these cartridges measure's .308 of an inch. These are essentially THE same SLUG stuffed in a different casing. "So which one is more powerful?" Take a wild guess between the 3 in the photo as to which one is more powerful. If you picked the one on the far right, you are correct. GENERAL RULE OF THUMB. Look at the size of the casing. The LARGER the casing, THE MORE gunpowder its going to hold. The MORE GUN POWDER the casing holds the faster the bullet is going to travel. The faster that bullet travels the more kinetic energy its going to have etc..
You may hear or read of different bullets being 200 grains (often abbreviated "gr"), or 180 gr. This is the WEIGHT of the bullet/slug/projectile. For example, The .40 S&W is available in 135 gr, 155gr, 165 gr and 180 gr. Lets ask ourselves a few common sense questions and establish a few GENERAL ground rules (there are a few exceptions with high performance ammo manufacturers) 1. The LIGHTER the projectile, the higher the velocity (bullet will move faster through the air) but will not penetrate as deeply as a heavier projectile. 2. The HEAVIER the projectile the slower it will travel, but will work wonders when it comes to penetrating surfaces and retaining momentum. SOO..if you had a .40 S&W pistol with FMJ's and you wanted to PUNCH THROUGH A WINDSHIELD (or sheet rock, or sheet metal, or plywood) and knock out a target in the front seat, which weight would you use? 135 gr or 180 gr? The 180 gr choice would be more practical. The slower moving 180 gr will retain MUCH more of its kinetic energy than the much FASTER moving 165 gr.
"Sooo…since a 230 gr .45ACP is a bigger bullet than the .357 Magnum which weighs 158 gr, is it more powerful?" The Answer is NO. Take a look at the figure below.
Obviously the .45ACP bullet diameter is wider than the .357 magnum. The .45 ACP also weighs more. SO…which one generates more power? To answer this question, Remember the GENERAL rule of thumb we previously discussed. That .357 magnum has a LOT more powder in its casing. This allows the .357's 158 gr projectile to travel a LOT faster than the 230 gr .45 ACP. This considerable advantage in velocity allows the .357 to generate over TWICE the energy of the LARGER .45 ACP. GENERAL RULE OF THUMB…A LARGER DIAMETER CALIBER IS [NOT] ALWAYS MORE POWERFUL.


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Prior to becoming Burley's STEAM teacher, Ms. Sanders has worked as a math teacher, administrator, and STEM Coach. She has lived and worked in Chicago and the suburbs all her life, and teaching has always been her passion. In her weekly classes for grades K-8, the curriculum is guided by student interest and curiosity. Students plan, design, sketch, prototype, improve, and reflect on their innovations. They engineer and design using exciting tools that are unique to the STEAM Lab. Ms. Sanders loves seeing students grow as creative problem solvers, innovators, and teammates.
Ms. Sanders is a proud wife and mother to three young men, two of whom are in college and one in high school, and mom to three naughty but sweet fur baby dogs. When she is not lesson planning or preparing for students, you can find her cheering on her own boys' many college and high school activities, playing with her pups, or "nerding out" somehow through reading, making, sewing, creating jewelry, and crafting.
STEAM Lab relies heavily on donations and the generosity of our Burley family. Thank you in advance for all of your support. For a list of items that we can use please see the classroom website or email Ms. Sanders at dlsanders @ cps.edu.


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Having work done in your home is never enjoyable, but we've made it as simple and easy to manage as possible with a fully up-front service to save you time, money and lots of aggravation.
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It would seem as if WordPress 3.1 will get a fifth release candidate, because that's what my admin footer says right now anyway. Let's hope it's the last one. Update: This is probably a sneaky release to pinpoint an issue, sharp 3.1 is around the corner says @nacin.
Have you read Haunted Futures yet?
I've got a story in the science fiction/near future anthology Haunted Futures, together with the likes of Warren Ellis and Tricia Sullivan. Check it out!


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The Path to a better future is right in front of you
College of Business Administration
ACU Box 29140
Abilene, TX 79699
United States
(855) 822-3267
(325) 674-6717
MAcc - Master of Accountancy
Format: Campus
Financial Aid: No
International Financial Aid: No
In State Tuition (per year): 15662 USD
Out State Tuition (per year): 15662 USD
Classification: Master's College or University I
Loans Offered: Loans may be available. Applicants may apply by completing the Free Application for Federal Financial Aid (FAFSA).
Locale: Midsize City


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We all know exercise is good for us, but do we know exactly why? The first things that often spring to mind are the correlation between regular exercise and keeping your heart healthy and excess weight off. But what causes these associations, are these even proven, and are there more reasons that should be motivating us to swap an evening on the sofa for an activity that increases our heart rate instead?
How much exercise do we need?
If you are trying to get fit exercise works, regular exercise improves your heart and muscles and increases your lifespan. Evidence for the benefits of exercise for the prevention of age-related disease, including cancer has been accumulating for quite some time[i]. Experts cannot agree on the amount of exercise we should do. Current UK public health guidelines call for adults to engage in at least five 30 minute sessions of moderate intensity activity per week to reduced risk of chronic diseases[ii]. Others disagree, claiming a few minutes of daily intense exercise, such as cycling or running, in the form of a short, sharp shock, is enough to fool your body into thinking it's getting a good workout[iii]. So how much exercise should we all be doing? This depends entirely on your body composition, goals, and overall levels of health. That being said it has been found that around 270 hours (5.19 hours a week!) of annual exercise adds around three years to your lifespan and delays the onset of many diseases[iv].
Why do some people find exercising harder than others?
When it comes to being dedicated to exercising it's not just willpower that plays a role. If you ever wondered why some people find exercising a chore, whilst for others being active comes naturally and is pleasurable, your genes can be held accountable. A study examining twin cohorts in Europe and Australia looked at exercise habits of 40,000 twin adults. Results showed that a liking for participating in exercise several times a week was around 70% heritable[v]. This shows exercise is easier for some than others. However, environmental factors do still play a part, and regarding exercise a social activity, one that is engaged in with a friend, increases the likelihood of regular participation.
Exercising more and not losing weight?
The modern obesity epidemic does not correlate with the increasing numbers of gym-goers, outdoor exercisers and participants in team sports. The New York Marathon started in 1970 with 100 participants, 10 years later in London. By 2015 nearly 1 million have crossed the finish line. So if we are exercising more then why are our waistlines gradually expanding?
The reason why so many of us don't lose weight exercising is that our bodies compensate. Our bodies are programmed to stop us losing weight via fat, and we have to expend 5 times more energy to get rid of fat than muscle[vi]. Some fat may be converted to muscle, but this doesn't convert on the scales so don't be disheartened if you increase your exercise routine but find you weigh more.
Another factor which comes into play is our exercise and reward behavioral patterns. We have unreliable memories when it comes to recalling exercise and in general have a tendency to over-exaggerate our output expenditure and then over-eat. Marketing doesn't help, with many brands promoting "muscle recovery" sweet shakes and snacks which can easily contain more energy than has been expended.
To overcome this try wearing a heart-rate monitor or fitness tracker, tailored to your body composition, this will enable you to accurately see your energy expenditure and avoid overdoing the "reward" foods after exercising. Interestingly these monitors show enormous variations between individuals. Those who naturally fidget and move about can expend up to 300kcals a day more so than a restful person.
Exercise and health
If exercise alone doesn't result in significant weight loss, then it goes to show without dietary restriction exercise has little influence. This begs to question, is it worth exercising if it doesn't help you reduce weight? And this answer is absolutely yes. The major risk for heart disease is associated with being unfit, smoking and not having a balanced diet. A study of 30,000 European adults doing no exercise carried twice the risk of early death as obesity. Plus doing just 20 minutes of brisk walking for a totally sedentary person (which is one in five Europeans) would reduce their risk of premature death by a quarter[vii]. Exercise is a good investment in time for most people.
- Where possible break up sedentary time. Sitting, regardless of how much exercise you do, is an independent risk factor of heart disease and mortality. Sitting for prolonged periods can compromise metabolic health. Sedentary behaviors, typically seated desk work, TV viewing, and sitting in automobiles are being associated with an increase in premature mortality risk[viii]. Take the stairs, try to walk more and opt for height-adjustable desks.
- Invest in an activity tracker to more accurately monitor your energy expenditure.
- Find pleasure in your activity. Don't force yourself to do something you hate, the likelihood of you keeping it up is low.
Article featured on the Plenish Cleanse blog.
[iii] Mosley, M., Fast Exercise (Atria Books, 2013)
[iv] Spector, T (2015) Diet Myth; The Real Science Behind What We Eat
[v] Stubbe, J.H., PLoS One (2006); 1: e22. Genetic influences on exercise participation in 37,051 twin pairs from seven countries.
[vi] Hall, K.D., Lancet (2011); 378: 826-37. Quantification of the effect of energy imbalance on body weight.


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|Doug Cutting <cutt...@apache.org>
|Re: 1.4.x TermInfosWriter.indexInterval not public static ?
|Mon, 28 Feb 2005 22:56:36 GMT
Chris Hostetter wrote: > 1) If making it mutatable requires changes to other classes to propogate > it, then why is it now an instance variable instead of a static? > (Presumably making it an instance variable allows subclasses to > override the value, but if other classes have internal expectations > of the value, that doesn't seem safe) Its an instance variable because it can vary from instance-to-instance. This value is specified when an index segment is written, and subsequently read from disk and used when reading that segment. It's an instance variable in both the writing and reading code. The thing that's lacking is a way to pass in alternate values to the writing code. The reason that other classes are involved is that the reading and writing code are in non-public classes. We don't want to expose the implementation too much by making these public, but would rather expose these as getter/setter methods on the relevant public API. > 2) Should it be configurable through a get/set method, or through a > system property? > (which rehashes the instance/global question) That's indeed the question. My guess is that a system property would be probably be sufficient for most, but perhaps not for all. Similarly with a static setter/getter. But a getter/setter on IndexWriter would make everyone happy. > 3) Is it important that a writer updating an existing index use the same > value as the writer that initial created the index? if so should > there really be a "preferedIndexInterval" variable which is mutatable, > and a "currentIndexInterval" which is set to the value of the index > currently being updated. Such that preferedIndexInterval is used when > making an index from scratch and currentIndexInterval is used when > adding segments to a new index? It's used whenever an index segment is created. Index segments are created when documents are added and when index segments are merged to form larger index segments. Merging happens frequently while indexing. Optimization merges all segments. The value can vary in each segment. The default value is probably good for all but folks with very large indexes, who may wish to increase the default somewhat. Also folks with smaller indexes and very high query volumes may wish to decrease the default. It's a classic time/memory tradeoff. Higher values use less memory and make searches a bit slower, smaller values use more memory and make searches a bit faster. Unless there are objections I will add this as: IndexWriter.setTermIndexInterval() IndexWriter.getTermIndexInterval() Both will be marked "Expert". Further discussion should move to the lucene-dev list. Doug --------------------------------------------------------------------- To unsubscribe, e-mail: firstname.lastname@example.com For additional commands, e-mail: firstname.lastname@example.com
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PEARL JAM (Buy CDs by this artist)
Ten (Epic Associated) 1991 (Epic / Legacy) 2009
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Vitalogy (Epic) 1994
No Code (Epic) 1996
Live on Two Legs (Epic) 1998
Yield (Epic) 1998
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Hallenstadion, Zurich, Switzerland June 23 2000 (Epic) 2000
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Atlanta, Georgia August 7 2000 (Epic) 2001
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Lost Dogs (Epic) 2003
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Uniondale, New York April 30 2003 (Epic) 2003
Vancouver, British Columbia May 30 2003 (Epic) 2003
Washington, DC July 1 2003 (Epic) 2003
West Palm Beach, Florida April 11 2003 (Epic) 2003
Yokohama, Japan March 1 2003 (Epic) 2003
Live at Benaroya Hall (RCA) 2004
rearviewmirror (greatest hits 1991-2003) (Epic) 2004
1993 : 1995 (Legacy / Epic) 2011
Three Fish (Epic) 1996
The Quiet Table (Epic) 1999
The Rockfords (Epic) 2000
Live Seattle, WA 12/13/03 (Kufala) 2003
Bayleaf (Epic) 2001
It has been aptly noted that Eddie Vedder's true talent is for being a rock star. His passionate singing is special not for any merits of its tremulous roar but for seeming like the voice of a very troubled deep thinker whose every grunt bespeaks imponderable existential calamities and supernatural power. His humorless lyrics rarely make much sense, yet they invariably convey just how troubled and desperate his feelings must be. As a public figure, though, the Chicago-born jut-jawed Kirk Douglas of alt-rock alienation burns with larger-than-life rebel fire, and it's impossible not to admire both his excruciating sensitivity and his incorrigibly principled and virulently conflicted sense of self. Regardless of the merits of his music, Vedder has long been seen as a worthy and humble god who truly understands and deeply cares. (And give the man his props on another front: he knows his old Who records.)
In turn, Pearl Jam a rock combo that would be crushed into the dirt in a battle of the bands with, say, the generation-older Aerosmith, yet whose rhythm section's muscular movements have been more widely imitated than Beavis' snicker has been able to take an oddly anachronistic leadership role as virtuous crusaders by having political opinions and challenging big bad business (Ticketmaster, the media) on behalf of the common fan. None of which says anything about the merits of their mega- selling records. Ultimately, Pearl Jam's achievement is ennobling thuggish electric rock without dressing it up, turning decades-old lunkheaded leftovers into an impressive and respectable modern banquet. It's rare that an arena band has shown such skill at communicating rock's profound majesty without pomposity. Who else could release an ode to vinyl ("Spin the Black Circle") on CD and not look like total chumps in the process?
Pulled together in Seattle at the start of the '90s by ex-Green River punks and Mother Love Bone rockers Jeff Ament (bass) and Stone Gossard (guitar), Pearl Jam with Vedder, lead guitarist Mike McCready and Dave Krusen, the first of many drummers, completing the lineup made its debut on Ten, an effectively somber loud/soft Big Rock record shaped by McCready's Joe Perry riffs and elevated by the vocalist's self-willed charisma. With his straining, barely contained intensity and profound unease, Vedder inflates the trivial lyrics of "Even Flow" and "Porch" into sweeping melodic anthems, holds himself back in "Black" and turns traumatic souvenirs of a troubled adolescence into the grown-up obsessions of "Alive" and "Jeremy." "Once upon a time I could control myself" Vedder avers in "Once," clearly implying that the expiration date has since passed. Nothing about the album bears out that effective, threatening gimmick, but his conviction makes it hard to ignore.
Other than new collaborator Brendan O'Brien's significant production improvements he fine-tunes Ament's chunky rubberband bass into a bigfoot behemoth thundering just ahead of new arrival Dave Abbruzzese's whacking snare drive and fries Gossard's rhythm guitar chording into an incinerating structural wall Vs. doesn't suggest the existence of any vast well of creative imagination to be tapped in Pearl Jam's backyard. (Album packaging, however, is something else entirely.) A few new musical ideas crop up acoustic guitar in "Daughter," chukkachukka wah-wah in "Blood," hand drums in "W.M.A.," a different sort of hook in "Glorified G," a moody minor-key progression in "Rearviewmirror," organ on "Indifference" but the band's central equation already seems set in stone. Vedder's lyrics, meanwhile, are receding deeper into schematic elusiveness. If "Glorified G" is meant to be a statement against firearms, its ironic message fails to even register an unambiguous vote on the issue; "Elderly Woman Behind the Counter in a Small Town" boils down to a thin aphorism ("Hearts and thoughts they fade away"); the anti- police "W.M.A." (white male American) brings the protest song to a nadir of communication skill. The bellowing "Leash" comes as close as the album gets to crystallizing a statement of purpose, and it's a highbrow doozy: "We are young / Drop the leash / Get out of my fucking face." For the youth of today, Zen master ideas like that may be hard to resist, but it's really not much to go on. Vs. is a substantially better album than Ten, but no less maddeningly vague in its ambitions and content.
On Vitalogy, Vedder tones down his anomie in favor of lyrics about insects, albums, romance and aging, but he still fills the disc with vein-popping vocalizing of catchphrases with the odious potential to become guiding principles in high school corridors. "All that's sacred comes from youth," he sings in "Not for You" (the guitar figure of which comes from Neil Young's "Mr. Soul"). Otherwise, the group's third album delivers the standard dose of blustery exertions ("Last Exit," "Tremor Christ," "Whipping," "Immortality" and the tuneless frenzy of "Spin the Black Circle") and several songs of more intriguing merit. "Satan's Bed" (aka "Already in Love") tries out organ-driven garage-rock; the chunky, countrified "Corduroy" compares favorably to Soul Asylum. On the other end of this uneven album, the seven-minute "Hey Foxymophandlemama, That's Me" unveils a surprising weakness for nonsensical tape collage. Ultimately, Vitalogy comes down to "Nothingman," a slow and tender minor-key waltz eulogizing a splintered romance. Displaying the restraint and subtlety so absent elsewhere, the group handsomely frames a fraught Vedder performance to achieve atmospheric folk-rock magnificence. By resisting its instinctive bump and grind, Pearl Jam is revealed to be far more profound in the impact of a whisper than a scream.
(In 2011, the group issued 1993 : 1995, a deluxe repackaging of Vs. and Vitalogy, with three bonus tracks, in a hard slipcase with an added DVD documenting a 1994 Boston show.)
The band embraces these noble, quiet moments more frequently on No Code, an unfocused yet rich song-cycle in which Pearl Jam attempts to shake off the grunge era. With timekeeping by ex-Chili Pepper drummer Jack Irons (the man who introduced Vedder to his future bandmates, by the way), the group still delivers squealing hard-rockisms, but only the pounding "Hail, Hail," for better or worse, follows the old blueprint. The rough guitar carnage in "Smile" and "Red Mosquito" serves a reminder that PJ was Neil Young's backing band on Mirrorball, but the songs come off like Not-So-Crazy Horse retreads. When they're more punky than clunky the raging anti-heroin "Habit" (who, other than addicts, is really pro-heroin?) and the minute of pure bile that is "Lukin" Pearl Jam's bite actually leaves a mark, but the more eccentric, subdued moves ultimately dominate the album. "Who You Are," with its traces of discordant piano and Middle Eastern undertones, has a light touch that the group previously resisted. The acoustic sway of "Off He Goes" and "Around the Bend" is more organic (i.e. less pretentious) than former folk excursions; the low rumble of "Present Tense" and "I'm Open" justly frame Vedder's low-key recitations. With Gossard stretching his vocal cords (so to speak: the guitarist makes J Mascis sound like Freddie Mercury) on the generic romp "Mankind," No Code is a grabbag of possibilities, but inconsistency is what gives it life.
Just as the titles Vs. and No Code screamed defiance, Yield suggests a group not necessarily giving up, but certainly giving in. After a lengthy legal battle with Ticketmaster that resulted in haphazard tours, and the halfhearted public response to No Code's oblique charms, Pearl Jam stopped being righteous and started getting real. Sort of. In the tense "No Way," Vedder professes, "I'll stop trying to make a difference," but then adds a quick "no way" to reassure fans that everything is right with the universe. Manic metal-garage riffs roam free in "Do the Evolution," "Brain of J." and "Push Me, Pull Me," and a loose, roots-y vibe drives "All Those Yesterdays," but the disc is otherwise filled by just the sort of majestic, mid-tempo rock anthems one expects of Pearl Jam. Vedder's vocals, and the implied meaning to his curious lyrics, are more straightforward than usual; in the brooding "Wishlist" he just up and admits, "I wish I was as fortunate / As fortunate as me." He's still prone to such metaphorical head-scratchers as the grand "Given to Fly," in which a phrase that sounds like "flying home" is actually "flying whole." Huh? No matter. In the end, with unobtrusive gems like "MFC" and "In Hiding" filling the grooves, no other Pearl Jam album asks for so little yet offers so much.
After successfully flouting, then embracing, career- rocker nichedom, Pearl Jam boiled down their heroic hard rock into a thick slash 'n' hum that could appeal to no one but the already-converted. Binaural boasts a sturdy and occasionally threatening sound, but too much of it is unpleasant to hear and quickly forgettable. The album starts strong, Vedder's death rattle ushering in former Soundgarden drummer Matt Cameron's propulsion in the pumped-up "Breakerfall", but nothing else here matches that intensity. "Thin Air" and "Parting Ways" are good examples of PJ's soft side, but even they seem heavy-handed. The album's production by the band and Tchad Blake encourages hearty riffs like those found in "Insignificance" and "Grievance," but it inevitably squanders them on aimless compositions. Likewise, the mix buries Vedder's commanding presence, leaving his words completely unattainable. If not for the seemingly insignificant "Soon Forget," a brief interlude with Ed and his ukulele, Binaural would collapse under its own weight.
Pearl Jam's murky, downbeat future solidified on Riot Act, an even bigger bummer than Binaural. Aside from the soaring chorus of "I Am Mine" and the delicate country pacing of "Thumbing My Way," there is very little to enjoy here. "Love Boat Captain" displays the soft/loud dynamic that Original Grungesters are famous for, but at this stage in the game what's the fucking point? "You Are" has some heavy wah-wah, "Get Right" has a pulsing guitar lead, and "Bushleaguer" allows Vedder to lambaste the president with First Amendment fervor, but it all gets washed away in a hookless hailstorm. Producer Adam Kasper (Foo Fighters, Queens of the Stone Age) knows enough to mutate the bluesy "1/2 Full" into a PJ-worthy jamfest, but he doesn't know when to pull the plug. Of course, all this means nothing in the larger context of Pearl Jam's career. Seattle's proudest can fall back on their meticulous anti-image and unswerving conviction until the music comes 'round again. And, hopefully, it will.
The equivalent of a Pearl Jam yard sale, Lost Dogs is an exemplary collection of B-sides, compilation cuts and unreleased tracks. Live staples like "Yellow Ledbetter" and "Last Kiss" stand out, as do a killer version of the Holland/Dozier/Holland classic "Leavin' Here" and the similarly Who-enlivened "Black, Red, Yellow." Typical of Pearl Jam albums, the most resounding songs are the softest ("Drifting," "Let Me Sleep," and the hidden "4/20/02," Vedder's somber rant about Layne Staley's inevitable and pathetic death), but Lost Dogs also reveals the band's sense of humor. Yep, Pearl Jam cuts loose in the surf-rockin' "Gremmie Out of Control," gets silly while mocking the Red Hot Chili Peppers in "Dirty Frank," and lets Ament salute Kareem Abdul-Jabbar in "Sweet Lew." Clearing out the attic shows that Riot Act could have been better if that session's leftovers the lighthearted "Down" and the punchy, poppy "Undone" had made it onto the record.
Want live, they got it. Besides boldly releasing "official" bootlegs of nearly 150 shows from two world tours, the group has Live on Two Legs, a strong set from '98 that ends with Neil Young's "Fuckin' Up." However, the toned-down, semi-acoustic gig from '03 captured for Live at Benaroya Hall is more pleasing, with cool covers of the Ramones' "I Believe in Miracles," Dylan's "Masters of War" and the Shel Silverstein-penned Johnny Cash novelty "25 Minutes to Go."
In June '96, Ament unveiled a hippiesque side band, Three Fish, with singer/guitarist Robbi Robb of Tribe After Tribe and Seattle drummer Richard Stuverud (Fastbacks, The Trouble With Sweeney). The trio's self-titled debut goes from slow and drone-like ("Solitude") to medium-paced and drone-like ("Song for a Dead Girl"), but the touches of otherworldly folk in "Intelligent Fish" and whiny tribal-rock in "Silence at the Bottom" (Jane's Addiction, anyone?) keep things unpredictable. The second Three Fish release, The Quiet Table, is drenched in dippy hippie-dew, a point made more apparent by the mystical gobbledygook in "Shiva and the Astronaut" and "Myth of Abdou." Rock-based arrangements sporadically come into play ("Once in a Day," "My Only Foe"), but only "All These Things" makes good use of the rhythm section.
The Rockfords, McCready's side project, features three members of Goodness, including singer Carrie Akre (who also fronted Hammerbox back when grunge was just another name for dirt). The group's likable debut works best when it's energetic and poppy ("Adelaide") or corny and country ("Silver Lining", "Distress"), but not so much when it tries to rock the house with uncomfortable funk ("Flashes"). The Rockfords' double-disc concert release contains all of the first album's songs (minus "Riverwide") and five other live tracks, the best being "Do It," an indie-pop barnstormer with a guitar solo straight from the Allman Brothers' catalog.
Aside from his work with the rock combo Brad, Gossard filled a little time with Bayleaf, a dull solo album that's a little bit creepy ("Fits," "Hellbent"), a little bit sleepy ("Anchors") and a little bit reggae(!?). Actually, the skankin' numbers the Sublime-like "Cadillac" and "Fend It Off" are the most fulfilling songs here. (Special thanks to producer/collaborator Pete Droge and singer Ty Wilman for taking the mic away from the sincere yet vocally challenged guitarist for at least three of the ten tracks.)[Ira Robbins / Floyd Eberhard]
See also Alice in Chains, Brad, Frogs, Mother Love Bone, Neil Young
All contents copyright 2007 Trouser Press LLC


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We opened lottery applications for the 350 mile and 1000 mile events this month. We will select participants to fill the remaining spots on the 2019 race roster on October 1 which is coming up in just 11 days!
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text: HOLY SOLDIER – Last Train – Full Album Home Holy Soldier HOLY SOLDIER – Last Train – Full Album 0 COMMENTS After earning critical and commercial acclaim for their 1990 self-titled debut album, Holy Soldier returned in 1992 with Last Train. Though the album failed to achieve the same monetary success of it predecessor, most fans and critics agree that it was a better, more mature project. The improved song writing, structure, and overall musicianship is notable, with the band sounding tighter and more cohesive. Last Train provided plenty of catchy, sing-along choruses, and moments of aggression more intense than anything on the first disc. Stephen Patrick sounds fantastic, with some of the best, most impassioned deliveries of his career. The listener might hear similarities to Cinderella, Slaughter, White Lion, Firehouse, and perhaps Skid Row. But the album is strong enough to stand on its own, without a need for such comparisons. Unfortunately, Last Train was released at a time when the entire landscape or Rock-n-Roll was changing, and as good as it was, it couldn't overcome the Grunge tidal wave that washed it into virtual obsolescence. What do YOU think about Last Train? Was it better than their debut? Leave your thoughts in the comments section below. If you'd like to add Last Train to your collection, MP3s and CDs are available on this Amazon page. "Last Train" SONGS: 1. Virtue & Vice 2. Crazy 3. Hallow's Eve 4. Gimme Shelter 5. Love Is On The Way 6. Dead End Drive 7. Tuesday Mourning 8. Fairweather Friend 9. Last Train


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Construction Technology: Fifth Edition
Roy Chudley Roger Greeno
Product details
Format: Book
Pages: 640
Publisher: Pearson Education
Date Published: Nov 2011
Stock Code: 76495
Binding: Paperback
Total votes: 0
The new edition of this highly successful book by Roy Chudley and Roger Greeno remains a definitive guide to the building process. It retains all the authoritative features of the previous editions while being thoroughly updated and expanded. It includes new and enhanced sections on site investigations, energy use and sustainability and adaptaions for independant living. Guidance on building principles is accompanied with practice standards, all fully up to date.
The book is suitable for use on a range of level 3 and undergraduate courses within all areas of building studies, including Diplomas and BTEC National and HND/HNC qualifications in Construction and the Built Environment and NVQs in Construction. It is also an essential reader for students on undergraduate courses in Construction Management, Surveying, Architecture and other building-related programmes.
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