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As part of its activities to promote the debate on common strategies related to the EU-LAC bi-regional association, the Foundation carries out research and studies on issues identified by both regions.
These studies are published in this section of the web site, in order to encourage debate and promote exchange on best practices and specialised knowledge.
The publications are organised into the following series: Bi-Regional Economic Perspectives; Bi-Regional Relations; Conferences; Democracy Studies; ECLAC / EU-LAC Bi-Regional Outlook; EU-LAC Forum of Global Governance and Reflection Fora. The Foundation also publish a Newsletter that provides a multi-stakeholder space for dissemination of information on the topics on th bi-regional agenda; and encourages young researchers to work on EU-LAC relations.
You can subscribe to updated information on the new studies published by the Foundation by registering in our contact list below.
Search results
EU-LAC Cooperation in the 21st Century: Combining efforts in a globalised world
This publication is result of the LACalytics programme launched by the Young Initiative on Foreign Affairs and International Relations (IFAIR) e.V. in December 2015. This initiative is supported by the EU-LAC Foundation and has been under the patronage of ...
- Author(s)/Editor(s):
- L. Fried, J. Klein, J. Klever, T. Lieb, F. Scheifele & EU-LAC Foundation (eds)
- Published in:
- Germany, 18 October 2016
EU-CELAC Summit: a youth perspective
For any young person to truly appreciate the context of an EU-CELAC framework, he or she must have some understanding of the history and ongoing experiences of the two regions. More importantly, one must have the capacity to peer into future shapes of our ...
- Author(s)/Editor(s):
- Timothy Ferdinand
- Published in:
- Saint Lucia, 2 June 2015
Interview with Paul Oquist, Minister-Private Secretary of Public Policies of Nicaragua
The negotiations on climate change reached a decisive moment with the celebration of the COP20 in Lima; but, the path for the adoption of a Global Agreement at the summit that will be held at the end of 2015 in Paris appears to be tortuous. The Minister- ...
- Author(s)/Editor(s):
- Paul Oquist
- Published in:
- Germany, 8 December 2014


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He was on board T2809
Trying to trace this man : HATTON JOHN
Rank: Sergeant
Trade: Air Gunner
Service No: 1436033
Date of Death: 03/04/1943
Regiment/Service: Royal Air Force Volunteer Reserve
Cemetery: AVERHAM (ST. MICHAEL) CHURCHYARD
Additional Information: Son of Luke Fox Hatton and Mabel Hatton, of Newark.
I ordered up his death cert and it states killed at Radley Farm Hungerford due to War Operations. Two Wellingtons crashed in the area that night both from 15 OTU. T2809 at Radley Farm but all listings say no injuries and DV833 nearby killing all the crew. Neither list Sgt J Hatton.
Last edited by noggin1969; 6th March 2017 at 18:48.
He was on board T2809
Thank you Malcolm.
The pilot of No.15 OTU Wellington IC T2809 on 3 April, 1943, was - 1253788 F/Sgt (Pilot) Charles Edward FOTHERGILL RAFVR (later 145475 F/L, AFC - 19 OTU - LG:1/1/1946).
Hello all,
My name is Adrian Hatton and this is my first post on here, so please bear with me whilst I find my way on the forum.
I have recently begun researching the life and service career of my uncle Sgt. John Hatton ( my father's elder brother) and will be applying to Cranwell archives next week to request a copy of his service record.
John was the eldest son of Mabel and Luke who farmed at Kelham Hills Farm near Kelham before joining up but my father was still young at that time and very little has survived in family heirlooms or memories so I know next to nothing about him other than that my father thought he went ot Canada during his training (air gunner) before returning to England where he was killed in a mid air collision and he is buried in Averham Church graveyard, as confirmed earlier in this thread - could anyone who knows how to find out any more about John's service records, his squadron ops, or other crew members please point me in the right direction please.
Thanks in advance,
Adrian Hatton

subset: commoncrawl


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The High Court of Bombay, Maharashtra has announced notification for the recruitment of 54 Clerk Posts. Eligible candidates may apply till 19 Sep 2018. The detailed eligibility and application process are given in below.
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Starting MSRP from $31,620
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The Christmas Cookie
Hardcover, 52 Pages
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"Lay out those cookies for Santa," said Dad. The children giggled with excitement as they laid the milk and cookies on the fireplace hearth. Snowman Jim awakens on Christmas Eve to find himself on a plate for Santa Claus. Follow along as this adorable cookie bounds across presents in search of a way to avoid being eaten. Will he escape or will he find it in his heart to leave the home and family he loves so much?
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Dec 19, 2012The best children's book in years. It held my interest from beginning to end. Looking forward to the next book by CL Fails.
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Product Details
- Copyright
- Cynthia Fails (Standard Copyright License)
- Edition
- First Edition
- Publisher
- Self-publishing
- Published
- December 6, 2012
- Language
- English
- Pages
- 52
- Binding
- Hardcover (casewrap)
- Interior Ink
- Full color
- Weight
- 0.72 lbs.
- Dimensions (inches)
- 8.25 wide x 10.75 tall
- Product ID
- 20558748
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must be some amateur ones out there?
Brunettes name is Aimee Ryan, so hot!!!
beautiful petite body I would love to eat your pussy 4 hours smoking hot tiny tits and nipples
2 very cute girls would fuck them both,really like the one on the left!


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Calculus I Review
- Page ID
- 17381
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- 3.9: Derivatives of Exponential and Logarithmic Functions
- In this section, we explore derivatives of exponential and logarithmic functions. As we discussed in Introduction to Functions and Graphs, exponential functions play an important role in modeling population growth and the decay of radioactive materials. Logarithmic functions can help rescale large quantities and are particularly helpful for rewriting complicated expressions.


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Precautionary Measures in Binary Options Trading
Although traders already realize that there's a chance to lose while trading, however they still continue in chasing trading routines. Are you aware why? Mainly because of that they can gain a huge amount of funds as soon as they make an ideal choice. Yet how does a trader get the self-confidence to be successful […]Continue Reading →
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Check out
Love Western Romances
Other places to find Anne.
My Blog
COMING SOON: Tangled With a Cowboy
Book 5
Having bottled up his feelings a long time ago, the only pain bull rider Lonnie Kasin feels these days is the pain inflicted by a bull. But when he meets pretty and impulsive yoga instructor Livvy Dennis, she awakens a yearning that just won't go away no matter how hard he tries. Still doesn't change the fact that hearth and home isn't in the cards for someone like him.
Livvy Dennis fell for the dare-devil cowboy at first sight. Too bad he's made it clear he's not interested in her. Despite a bruised heart, this yoga instructor is determined help him survive bull riding any way she can… whether he wants her to or not.
When stubborn meets determined, can love still win?
Available now in the Hearts of Wyoming series
Hearts of Wyoming Book 2
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Factors to Consider Before Hiring Los Angeles Music Teacher
Music is an art that need to be carefully learnt by an individual so as to ensure that it is perfect. The perfection of the art to be attained, then it would be very necessary to hire the most reliable music teacher. There are however plenty of music teachers that are available to offer their services. The high selection of the music teachers makes it quite of a task for one to make a decision on which one to settle for. For an individual to be certain that they have chosen the best music teacher, then they will be needed to put into consideration the points below.
A primary aspect that one has to consider is the professional experience of the music teacher. It is important for an individual to settle for the music teacher that has been offering his or her services for a long duration. The reason behind this is because such a music teacher has acquired all the relevant skills pertaining music. It is an undeniable fact that such a music teacher with the skills that he or she has, they will be able to offer the best quality of services. Such a music teacher is therefore the most suitable one because of the number of people that they have encountered with in their years of work. An individual will then be able to get quality services.
How reputable the Los Angeles music teacher is, is a second factor that one has to look into. It would be very important for one to get to know what the past clients have to say. For an individual to therefore be aware of the reputation of the music teacher that they want to choose, then it would be relevant to read his or her reviews. An individual will then be able to make a decision on whether to hire the music teacher based on what comments that he or she has received. It would however be very significant if an individual considered the music teacher that has been highly recommended.
In addition to the points above, one will also be needed to check on the situation of their budget. An individual has to have the knowledge of how the different available teachers on the market price their services. This will therefore make it possible for one to settle for the music teacher that they can be able to pay for their services. It is however necessary to note that the best music teachers are quite expensive. For one to be able to afford such a qualified teacher, then they will need to have proper financial plans.
What Has Changed Recently With Lessons?


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Groupe PSA begins suspension of Iran JV activities
Groupe PSA has said that it has begun the suspension of its joint venture activities in Iran following the re-imposition of sanctions on the country by the US.
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Correct me, if I'm wrong, but I know most of us do not have a personal makeup artist. I know that I don't. Generally, we do all that we can, to put ourselves together every day using a mirror. For some of us, enhancing our looks and blurring imperfections, is a daily ritual. Having a magnified lighted makeup mirror is a great help in achieving our ideal image put out to the world.
Here are some reasons to include a magnified lighted makeup mirror in your everyday beauty routine:
• Up Close and Personal – With a lighted makeup mirror, you can see exactly what you're doing. It will show us all the imperfections that we would not be able to see otherwise. Hair on your chin, uneven foundation or uneven eyeshadow can easily be changed.
• Easily Replicate Your Look – Since this type of mirror is portable, it's also light and very simple to travel with. Keep your look consistent and never worry about having enough lighting and/or magnification.
• Won't Take Up Space – These compact mirrors are great because they can be used virtually anywhere. Perfect for small apartments, dorm rooms, plane/train/bus foldup tables, etc.
• Free Your Hands – Keep your makeup steady with the ability to use your hands. No more worrying about holding the mirror with one hand and putting on eyeliner with the other. With these mirrors, you can rest your elbows.
• Blend Like A Pro – The light on these mirrors is very important when applying makeup. Being able to see everything is blended perfectly is a must. Great for making sure the colors are right on your skin tone.
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Just Like You - Single Louis Tomlinson
- $1.29
Just Like You
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Louis knows how to write a song that brings out the humility and humanity of who he is. The media perception of him is only half of the story. Mix that with some cool melancholic beats that fit in with today's radio and we get this gem! It reminds us that no celebrity is perfect and they're all human. We don't need to put them on a pedestal.
i'm suing
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The lyrics strike the balance of melancholy without self pity while the music elegantly accents the lines and uplifts the listener. Louis' delicate vocal performance polishes this balance of sincere emotion and airy beauty to perfection.


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Business investment rate up to 23.1% in the euro area
In the first quarter of 2018, the business investment rate was 23.1% in the euro area, compared with 22.9% in the previous quarter.
The business profit share in the euro area was 40.6% in the first quarter of 2018, compared with 40.8% in the fourth quarter of 2017.
These data come from a first release of seasonally adjusted quarterly European sector accounts from Eurostat, the statistical office of the European Union, and the European Central Bank (ECB).
Geographical information
The euro area (EA19) consists of 19 Member States: Belgium, Germany, Estonia, Ireland, Greece, Spain, France, Italy, Cyprus, Latvia, Lithuania, Luxembourg, Malta, the Netherlands, Austria, Portugal, Slovenia, Slovakia and Finland, plus the European Central Bank and European Stability Mechanism.
Methods and definitions
The gross investment rate of non-financial corporations is defined as gross fixed capital formation divided by gross value added. This ratio relates the investment of non-financial businesses in fixed assets (buildings, machinery etc.) to the value added created during the production process.
The profit share of non-financial corporations is defined as gross operating surplus divided by gross value added. This profitability-type indicator shows the share of the value added created during the production process remunerating capital. It is the complement of the share of wage costs (plus other taxes less other subsidies on production) in value added. The compilation of the European sector accounts follows the European System of Accounts 2010 (ESA2010) and covers the period from the first quarter of 1999 onwards.
Institutional sectors bring together economic units with broadly similar characteristics and behaviour, namely: households (including non-profit institutions serving households), non-financial corporations, financial corporations, government and the rest of the world. In the latter, to measure the external transactions of the euro area / European Union, it is necessary to remove cross-border flows within the area concerned.
Source: eurostat – Business investment rate up to 23.1% in the euro area


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29 May How Many Penalty Points Do You Get For Using a Mobile Phone While Driving?
Your mobile phone is a potent tool which can be used in many areas of your life. However, one place it should not be used is when you are behind the wheel of a car.
Naturally, it is vital that you maintain control of your car, and a failure to do so because of a mobile phone can result in you getting penalty points, which affect your license and your ability to drive if you accumulate too many. We will be taking a look at how many points you get for using your mobile phone while driving.
How Many Points Can I Lose?
The police can stop you whenever they feel you are not obeying the law. Before you can understand how many points you can lose and why you must first follow the rules when it comes to phones and driving.
When you are behind the wheel of a car, it is illegal to hold your phone. You must have access to it in the form of a hands-free variant. This includes such things as a Bluetooth headset or a mount on your windscreen.
However, anything which you use to secure your phone for hands-free use cannot block your view of the road or any traffic. The police are well within their rights to stop you if they feel you are not in full control of your vehicle because you don't have the proper view of the road and your surrounding environment.
Penalty Points – Your Punishment
Okay, let's get down to the heart of the matter. If you are caught using a phone while driving, you can get a maximum of six penalty points. You can also get a £200 fine. If it has been two years or less since you passed your driving test, getting six penalty points will also automatically have your licence taken away from you.
On the other end of the scale, you will find that if you don't have a full view of the road and you're pulled over, you will get three penalty points. This rule also applies if you have a set up for your phone which grants you less than full control over the vehicle.
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Shylock and bassanio relationship advice
Key moments | The Merchant of Venice | Royal Shakespeare Company
focuses mainly the plot with Shylock getting his pound of flesh from Antonio. The drama reminded immediately does all the correct things to win Portia's hand in marriage. Bassanio's . and took their advice on what direction we should go in. When his best friend Bassanio asks for a loan of ducats, he is unable to suggested that Antonio and Bassanio have had a homosexual relationship. How do we see Antonio react when Portia asks Shylock to take his pound of flesh ? Accessibility Help · Parental Guidance · Contact the BBC · Get Personalised. Shylock says Lancelot will soon see the difference between being in his service and being in Bassanio's. He then roughly calls in Jessica and tells her he's been .
It does not seem that Bassanio has any lands.
Could it possibly be a strange combination of the two where Bassanio was the younger son but there was not even an inheritance to give the older son. Bassanio becomes determined to go to Belmont to win her, but he needs money to do this. To this debate, there are three main stands.
The first is that the relationship is a homosocial one, the second that it is merely friendship, and the third is that Bassanio and Antonio are, in fact, family. To understand the homosocial stand, one must first understand what the term homosocial means. A homosocial relationship is very much like a homosexual relationship, however, the parties involved are not sleeping with each other, therefore the relationship is not homosexual. The stand that they are just friends is perhaps the weakest of the three, as there is little evidence that cannot be refuted on that issue.
The third, that they may in fact be kin, is also something of a strong argument, as the play states that the pair are kin. How does one know that the relationship is not homosexual, but homosocial? The playgoer knows that the relationship is most likely not homosexual because there are no references to Antonio or Bassanio being suspected of sleeping together, or that either of them has been labeled homosexual.
The relationship between Antonio and Bassanio may be homosocial, and support for this stand comes from the actions of both Antonio and Bassanio.
Antonio lends Bassanio 3, ducats and puts his own life at risk so Bassanio can pay his debts and go to Belmont. Three thousand ducats was a large sum of money during that age, and the penalty for failing to pay it would be even harsher. Shylock, whom they borrowed the money from, demanded a pound of flesh from Antonio if he failed to repay the money.
Antonio willingly agrees to these terms, and Bassanio heads off to Belmont to woo Portia. After Bassanio has left, Antonio becomes somewhat upset, almost as if he misses his friend more than he should.
Key moments
Antonio cannot pay these debts because his ships have wrecked, costing him much of his money. Bassanio learns this and leaves Belmont to return to Venice in the hopes that he might save Antonio. He could have just sent Shylock 3, ducats to pay the debt, as Bassanio would now have the means to do so. Also supporting the homosocial argument is the issue of the ring.
Portia gives Bassanio a ring before he leaves Belmont. She tells him that the ring symbolizes all the love she has for him and that he should never give it up, for if he does, he has forsaken her for another. In this age, unlike modern times, the man usually gave the woman a ring, but not vice versa.
Portia giving Bassanio the ring is more a symbol of her dominance in the relationship, but it becomes important to the argument for a homosocial relationship between Antonio and Bassanio. Bassanio left Belmont for the purpose of saving Antonio, but his efforts seem futile. In this act, Portia also hands Antonio his revenge on Shylock, whom she proves has planned the death of Antonio.
Portia declines the money, but demands the ring she gave to Bassanio. Bassanio at first refuses to give up the ring, but Antonio convinces him to give it up. Playgoers must ask themselves the question: Does he love Portia at all? These are the questions raised by the incident with the ring. One also wonders if Antonio is jealous of Portia. One must wonder, however, if the relationship between Antonio and Bassanio is just friendship.
The pair seem to roam within the same social circles and have many of the same friends.
Further, if the relationship was homosocial, would Bassanio have married Portia in the first place? By his marriage, Bassanio cuts off any chance of his relationship with Antonio growing into the realm of the sexual. The few things that refute this argument are the same things that lend themselves to a homosocial relationship between Bassanio and Antonio.
Portia gives Bassanio a ring to seal the match and makes him promise never to part with it.
The Merchant of Venice - Wikipedia
Lorenzo, Jessica and Salerio arrive from Venice with a letter for Bassanio from Antonio, in which he explains that he is ruined and Shylock is determined to exact his revenge by demanding his pound of flesh according to the bond.
She suggests that they settle with Shylock, even if that means paying him twenty time the value of the bond. Bassanio leaves for Venice but vows to return with all speed. Shylock demands justice Act 4 Scene 1 The Duke presides over the courtroom in Venice, where Shylock demands the penalty from Antonio for defaulting on the bond. Shylock resolutely demands justice according Venetian law.The Merchant of Venice - Shakespeare Stories in Hindi - Shakespeare Plays in Hindi
The Duke has sent for Bellario, a legal expert from Padua, but learns from a letter that he is ill so has sent a young man, Balthasar, in his place. Portia, disguised as Balthasar, enters the courtroom accompanied by her clerk Nerissa in disguise. Bassanio bids farewell to Antonio, who is told to prepare himself for the penalty. Outwitted, Shylock prepares to leave the courtroom but is called back to face the penalty for threatening the life of a Venetian citizen.
He will be executed and all his goods will be divided between Antonio and the state and unless he asks the Duke for mercy. Shylock agrees and leaves the courtroom. Bassanio explains that he promised his wife never to part with the ring but Antonio urges him to hand it over, so reluctantly he gives it to Gratiano to deliver to Balthasar. A messenger arrives to tell them that Portia and Nerissa will be with them presently. Lancelet Gobbo informs them that Bassano and Gratiano will also be home soon.
Lorenzo orders music and light to welcome back his friends. When Portia and Nerissa arrive, Lorenzo and Jessica promise not to mention their absence. Bassanio, Gratiano and Antonio arrive and are welcomed by Portia. Gratiano also reveals that Bassanio gave his ring to Balthasar. Both husbands are accused of giving their rings to other women.


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My thinking on the system:
Heat dump radiator in the loft space.
Pressure relief valve to the outside.
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As I have said in my first post:
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About usTo start with, I would like to say that I have always loved pets. Even as a child, I adored being accompanied by them. I was especially intrigued by dogs and horses. When I was a teenager, I became a volunteer in the Iława Kennel, from where I also adopted my very first canines, young puppies called Sonia and Maja. They were truly dependable and lived for quite some time under my care and supervision. It was at the kennel that I saw a Newfoundland dog. I do not know whether it was a purebred canine or a just looked like one. Back then, I did not know the exact definition of a purebred dog. The one I saw was beautiful, gracious, and extremely friendly. I was charmed by its overall appearance. I wanted to have such a fluffy dog for myself…..
National dog shows
Prizes and medals won by our pets during national dog shows.
Puppies for sale
Current litters and announcements relating to our beautiful pets.
Our dog breeds
Cavalier King Charles Spaniel
Interesting facts about Cavalier dogs. Familiarize yourself with both history and typical behavioral patterns of said canines.
Shih Tzu
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As you probably know, we regularly attend both national and international dog shows. We will do our best to inform you about places where our prestigious dogs can be seen in a regular fashion :-).
Newfoundland dog – characteristic features of the breed
Newfoundland dog – characteristic features of the breed As you are probably fully aware, there are numerous breeds of dogs, which makes opting for a specific one very difficult. It sometimes happen that while making a choice, we especially focus on the appearance of a...read more


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There are so many protein powders on the market, and sometimes it can be hard to decide which one is best for your weight-loss goals. But by swapping out a whey or creatine powder for something plant-based, you could cut down on belly fat. Although whey powder is chock-full of muscle-boosting protein, it can also cause a belly bloat. Instead, try one of the 100+ recipes in Zero Belly Smoothies, made with vegan protein that will still have the same muscle-building, fat-burning, and satiating effects, just without the bloat.
Practicing mindful eating can be really helpful if you're an emotional eater. Check in with yourself to see if you're actually hungry or just avoiding that assignment that's hanging over your head. If you're going to eat, sit down and give your food your full attention. No eating out of the bag, either. If you're going to snack on some chips, but them in a bowl so you can see how much you're eating. That might help curb your cravings.
Figure out how many calories you should eat each day to lose weight. Losing weight isn't all about weight. The more aware you are of the calories in the food you eat, the more easily you'll be able to eat the right amount of food and do the right amount of exercise to drop a couple of pounds. Take your food journal and look up each item individually. Keep a running tally and add up your calorie total for the day.
Obviously, it's still possible to lose weight on any diet – just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: Hunger. Most people don't like to "just eat less", i.e. being hungry forever. That's dieting for masochists. Sooner or later, a normal person will give up and eat, hence the prevalence of "yo-yo dieting".
I am 29 years old and weight 149.80 lbs. I weighed 190 almost two years ago. I have been struggling trying to lose the last 25 lbs to reach my goal. My biggest problem is that I lose almost all of the weight from my upper body but none of the fat has budged from my under arm (jiggly arms), inner thighs, knees or calves. I'm at a lose as what to do now.
About: My Fat Friend Blog mixes two total opposites: Alex, the "fat friend" who is trying to lose weight and get fit. Sarah is the "not-fat friend," the one who is really into fitness and healthy eating and who is on a mission to help Alex learn to love it the way she does. The blog is very, very new (just started in March), but so far, so good. The posts are entertaining, have fun photos and will have you laughing out loud.
Hi Adam, I am a 15 year old girl and trying to lose weight. I currently weigh 115 pounds and im trying to get to atleast 100. I tried to use your method and i waited two weeks but heres some bad news i got the same result. So i have a question is there an easier way to lose weight fast and without harming my health. I also would not like to half to go buy some drugs at the drug store. I'm not sure what to do considering i have searched the internet like a million times and found like nothing. So please help me!
"When you're stressed out or tired, it's very easy to forget when your hand goes into the cookie jar," says Marisa Sherry, RD, a registered dietitian in private practice in New York City. "Are you being honest with yourself about taking just one handful here and there? When you have a cup, are you really having one cup? Most drinking glasses hold about three cups. By the end of the day, it all adds up."
I also found that mentally using a hunger scale helped me to stop overeating. Each time I wanted to eat I would grade my hunger on a scale of 1-10. 10 being so hungry you feel faint, and 1 being so full you feel sick. 5 is neutral. Start teaching yourself to eat when your hunger is between 6-8 on the scale. It's just a rough guide obviously, but can help with tuning back in to your true hunger.
Hi Jennifer! I just spent about an hour looking over your blog and I love it. I especially love your weight loss story. It's very motivational and informative. I just opened a Yogurtland in Brentwood a few days ago. Our grand opening is July 8th and I would love it if you came. Yes there are a ton of toppings that are not the best health choice, but we also have a lot of fresh fruit and other toppings that make frozen yogurt a good dessert choice for those that are trying to keep it healthy but also have a sweet tooth. Let me know if you would like to come on the 8th and please feel free to bring friends or family! Hope to meet you soon!
Oh, I am a young 76, 5'6" tall and this morning, weighed in at 135.6. my goal is 130. I know it will be a challenge as I am not that overweight. I am enrolled in FFL 7-week course and am really doing my best to follow the program. I have haven't been to the gym for 3 months due to foot problems. Hopefully, an MRI on Friday will reveal the problem and I can resume my gym time. Sorry for this epistly, but wanted to explain all to you in hopes that you can share some home exercises for my stomach area.
Your weight loss story is soo interesting. I also lost some wieght 4 years ago with UN diet , but as u said it was much harder to maintain this weight then loosing it. Now I need to start again some diet and I found this Keto diet. I think its interesting , but anyway wish me luck.. 🙂 And if someone is interested in KETO diet I found this amazing guide that can be helpful to u too. U can check it out on this link :http://bit.ly/2sekQmx
It is important to understand that weight is entirely a function of input and output. The input is the food you eat and the calories contained therein. The output is your energy output. To lose weight the output needs to be greater than the input. It is that simple. Do not believe any of the diet fads. If you are currently not gaining or losing weight then just burning 300 extra calories per week or eating/drinking 300 calories less per week (2 sodas for example or a small burger) WILL make you lose weight - in this case around 5 pounds of fat per year.
In just over a week, we'll be counting down till midnight and ringing in 2019. The start of the New Year motivates millions of Americans to lose weight, but why wait until the ball drops to get started? In this Holiday Weight Loss Survival Guide, we discuss how getting active can get you through New Year's celebrations and help you with your resolutions.
Well, I should begin on the child hood years. As a child I was not over weight. I was pretty active as a child, my weight didn't go up till I hit puberty. I guess all that candy and soda caught up with me. However when I hit about 15, the weight came back off, I was a cheerleader in the fall, and I played softball in the spring,and did a lot of other activities in between. Then when I hit 18 I really started to work out. I kind of got obsessed, I was working out to Carol Alt's VCR tapes (remember VHS tapes?) and I got into the best shape ever. I am 5'11 and made it to 135 lbs, not too shabby. However, I didn't eat that much and felt horribly guilty when I did eat. Not good! Honestly I don't know what happened after that, to why I stopped working out that is. I guess that's when I hit age 20. The discovery of pizza, beer, bars, guys and friends.
The popular "flat belly diets"embrace much of the wisdom found in eating a Mediterranean diet, which helps everything from brain health to hearth health. The basic premise for both diets is eat foods rich in monosaturated fatty acids (MUFA) that may help reduce your belly fat storage. MUFA-rich foods include olive oil, nuts and seeds, avocodos, and fish. Eating yogurt regularly has also been found to be helpful in reducing belly fat.
Wow, Penny. You sure have had more than your fair share of struggles! I am so impressed at how you have continued to persevere and do whatever you could to succeed, despite all of the setbacks. YOU are the inspiring one! You found a way to exercise that didn't cause you pain, you are making the healthiest choices you can in your circumstances. I am so glad you shared your story with me!
Your phone, tablet, and television may be affecting your waist size in more ways that one. Obviously if you're sitting on electronics then you're not moving around and burning calories. But the effects go beyond just energy. Blue light from electronic screens can disrupt your circadian rhythms; so our addiction to electronics is reducing our sleep as people favor Netflix-bingeing to bed. Both of these effects have been linked to higher levels of belly fat. These 21 other terrible habits will make your belly fat worse.
"Going public with my weight loss goals helped me lose 91 pounds. I joined the 61 Day Health Challenge, a program sponsored by my employer, the Detroit Medical Center. Suddenly, I was accountable to all of my colleagues, not just myself. And the amount of support I was shown was enough motivation to propel me into a new world of healthy eating and healthy living." —Mo Minard, 43, MSN, RN, EMT-P, Director of Emergency Services for Detroit Medical Center
Support your weight loss and exercise program by getting between 1.2 and 1.6 grams of protein per kilogram (or 0.55 and 0.73 grams per pound) of your body weight, recommends research published in the American Journal of Clinical Nutrition in 2013. For a 200-pound woman, this would suggest you aim for 110 to 146 grams of protein daily, split up among three to five meals.
I'm newer to your blog, and all of your pictures screamed to me "effortlessly thin chick", so imagine my open-mouthed surprise with your post today. At risk of sounding weird, i love your blog and you even more for having been so transparent! Weight is something i've struggled with my whole life, and in the last 8 years, i've also been dealing with an underactive thyroid. Some of the blogs i read have such beautifully thin bloggers pitching things like s'mores, and i think to myself, yeah right. So thanks. Thanks for being so real and relatable! Honesty is the best policy, and you will have helped so many for just laying it all out there truthfully. For many, if not most, it's a struggle. God bless you!
I am 13 years old and about 5 feet tall and i am 120 lbs. The doctors have told me i am over weight and i need to eat healthier and exercise. I have been called fat so many times and i want to use those comments to encourage myself to lose weight and prove them wrong. But i have tried for almost a year. But i have gained more and more weight. I sit home and cry whenever i am alone. I have been exercising about an hour on the elliptical but have not seen any changes for a month. I really want to lose this unnecessary weight but just cant. And i know that i am not gaining muscle because i see red and purple stretch marks everywhere. Please, i know you are probably busy, but if you could just help me by sending me an email, it would really help. Thank you.
Hi Adam, im a 23 year old mother of a 10 month old daughter.. I am still breast feeding, so I wasnt sure if I should cut all my carbs out. I lost 20 pounds while pregnant but gained 40 after… I want to be more fit, or skinny, or healthier to be able to run around with my daughter bevore she starts to walk. As well as having a higher self esteem about me will hopefully make my daughger look up to me, and when she is older know that she is beautiful no matter what. Its harder for me to stick to a certain schedule. Since when she eats I do the dishes, or when shes sleeping if she sleeps I try to get a quick shower in, or eat what ever is the quickest. And since I am in an apartment I cant make too much noise or else I will wake her up please help… I am willing to do anything for my daughter. If you could email that would be greatly appreciated.
Although you do want to increase your walking over time, this doesn't necessarily mean that you have to be working your way up to a more intensive form of cardio like swimming or running. "Moving on to new exercises is not something someone should feel they have to do unless their goals change and a new exercise is needed to support those goals," says Gagliardi. "Walking alone can be progressed by changing the distance, speed, terrain, and by adding intervals."
I also found that mentally using a hunger scale helped me to stop overeating. Each time I wanted to eat I would grade my hunger on a scale of 1-10. 10 being so hungry you feel faint, and 1 being so full you feel sick. 5 is neutral. Start teaching yourself to eat when your hunger is between 6-8 on the scale. It's just a rough guide obviously, but can help with tuning back in to your true hunger.
Make lunch at home and bring it to work. That way, you know of every single ingredient that's going into your meal. Not to mention it'll save you the cost of buying a lunch. Cleveland Clinic recommends making sure one half of your plate is filled with leafy greens, one quarter is lean meat, and the other quarter is whole grains like brown rice or barley.
About: Simon and Becky are lifelong health enthusiasts. They care about making wholesome choices, and they care even more about helping you do the same. Rather than get super personal, Simon and Becky's blog is dedicated to bringing readers the latest news, information, tips and advice for achieving a healthy lifestyle. You'll find all the info you need, from diets, to celebrity tips, to beauty, to fitness and more.
Congrats on your transformation! You should feel very proud of yourself to have come so far and to have gotten to the point where you can listen to your stomach. Surprisingly, that simple communication with our body is something that so many of us have trained ourselves to not pay any attention to. After suffering with an eating disorder for about 15 years, I got to the point where I didn't even know what it felt like to be hungry anymore! I had to really work to "hear" that signal. And you're right, counting calories can be an obsession that can take over your life and your thoughts, so I think it's awesome that you have cut back from that and are just listening to your wants and needs and not freaking out over a piece of cake.
That's because women tend to store more temporary fat in their bellies. "The fat stores are gained and lost," says Lawrence Cheskin, MD, chair of the department of nutrition and food studies at George Mason University and director of the Johns Hopkins Weight Management Center. "By and large, belly fat comes off easier in the sense that it comes off first. That's where a good amount of the fat is lost from."
About: Sometimes, it's okay to take a helping hand when it comes to weight loss. That's exactly what the author of Banded Carolina Girl did. In 2012, she had lap band surgery and dropped from a size 30 to a size 12 and saw her BMI drop from 62 to 32. Two years later, she started a blog to talk about "the good, the bad and everything in between." On her blog, you'll find quick-hit posts offering inspiration and encouragement to not just lose weight, but also to learn how to love and accept yourself.
I am 29 years old and weight 149.80 lbs. I weighed 190 almost two years ago. I have been struggling trying to lose the last 25 lbs to reach my goal. My biggest problem is that I lose almost all of the weight from my upper body but none of the fat has budged from my under arm (jiggly arms), inner thighs, knees or calves. I'm at a lose as what to do now.
Recently I have started walk and a little control in diet. Honestly speaking I dont eat much but i love milk shakes and junk food and lots of teas and coffees and might be this diet increased my weight. Now I have to reduce it but I am unable to do it. 10 days according to you seems quiet impossible to me because I have been taking alot of care since one month but there is no change in weight at all.
I'm glad you found me! I never heard of Nutrition Blog Network. The last 10lbs are hard, but to be honest it's even harder to keep it off. Personally I'm struggling with that now. If you working out I think 1200 calories isn't enough calories. I would add a 100 more a day to see how you do with that. The body and weight is sucj a funny thing, you just have to try different things and see what works for you!! Great job on losing 45lbs! That is so awesome!! You should be so very proud of yourself. Stop by anytime and let me know how your progress is going!
"I started my 78-pound weight-loss journey by tracking everything I ate with the Lose It! app. I track right after I finish because if I wait until later, I don't always remember. Sometimes I'll even record before I eat, so I know if I have enough calories for the day. That, paired with daily weigh-ins helps to keep me accountable." —Kari Hammond, 42
We've now arrived at tip number 16. If you're still having trouble losing weight, despite following the 15 pieces of advice listed above, it might be a good idea to bring out the heavy artillery: optimal ketosis. Many people stalling at weight plateaus while on a low-carb diet have found optimal ketosis helpful. It's what can melt the fat off once again.
Thank you so much, Kate! I'm not over the cravings for junk food! I try not to keep very much snack food in the house, because between-meal snacking is really my downfall, but I also don't deprive myself. I always have Nutty Bars in my fridge, because I just love 'em. I also keep almonds, honey wheat pretzels, and hummus on hand for my salty cravings, I just really watch myself on the portion sizes. The other huge change in my eating was cutting out fast food. Those calories add up fast and I've found that I really don't miss it. I prefer to splurge on an occasional nicer meal out than on more frequent fast food visits.
I've been at this for a while and thanks to some excellent, well-reasoned sources (like Virta and its contributors, among others) I've learned a lot about my appetite/satiety, emotional triggers, carb tolerance, food intolerances, etc. and I just wanted to say that this was a great, well presented article. No matter where one is on their journey, we can all benefit from reminders and strategy reassessments. Thank you, it's much appreciated!
If it's working for you I wouldn't worry. I think health problems with low carb are slightly less of a concern in later years simply because there aren't any hormones around to mess up. 🙂 I would simply be very cognizant of potential changes or symptoms – and if you start to notice weight gain, thyroid symptoms, etc while IF/carb cycling then it might mean it's time to simply lighten up the IF and add in a few more carbs. you don't need to eat HIGH carb but some relaxation of your guidelines, or playing with them a little bit, could be called for eventually (or now if you so choose) 🙂
Belly fat is associated with many health issues and diseases, such as cardiovascular disease, diabetes, and cancer. Specifically it's the deepest layer of belly fat that poses health risks. That's because these "visceral" fat cells actually produce hormones and other substances that can affect your health.[1] There are many dangerous and ineffective gimmicks about how to lose belly fat. While there is no "magic bullet" that will target abdominal fat in particular, this article will explain what causes an expanding waistline and how you can make that spare tire go away.
If you've been eating fast food for years, get real about your approach: You're probably not going to stick to an organic, gluten-free, paleo overhaul for very long. "You want to change as little as possible to create calorie deficit," says Dr. Seltzer, who insists the best way to support sustainable weight loss is to incorporate small changes into existing habits. So instead of giving up your daily BLT bagels in favor of an egg-white wrap, try ordering your sandwich on a lighter English muffin. Or say you eat a snack bar every afternoon: Swap your 300-calorie bar for a 150-calorie alternative. "Your brain will feel the same way about it, so you won't feel deprived," he says.
About: The first thing you'll notice when you check out Adam's blog is that he's funny — like really, really funny (hence the name of his blog). A self-proclaimed "boring guy" and "dork," Adam's blog started as a way to share his thoughts on being a traveling management consultant to a place for sharing running, humor, life and more — probably one of the most interesting changes we've run across. Adam's been battling some knee problems off-and-on, but still makes it a priority to live healthy, exercise (like hiking) and share it all in his traditional good-humored, naturally-engaging way.
the perfect post for me to read today as I try to get back on track starting this week. I have a goal in mind but I'm not good with strict,regimented routines. I do better with smart/sensible/common sense choices – ie dont eat processed foods, portion control, stay away from fried/sugary foods etc. So glad I read this post, perfect motivation for a monday morning!
A 2012 study also showed that people on a low-carb diet burned 300 more calories a day – while resting! According to one of the Harvard professors behind the study this advantage "would equal the number of calories typically burned in an hour of moderate-intensity physical activity". Imagine that: an entire bonus hour of exercise every day, without actually exercising. A later, even larger and more carefully conducted study confirmed the effect, with different groups of people on low-carb diets burning an average of between 200 and almost 500 extra calories per day.
3) In our recent blog post on NK and appetite, we point to newly published studies showing how low-grade inflammation can change the brain's response to signals from hormones like insulin and leptin. In our on-going study with Dr. Hallberg at IUH, we have reported large and consistent reductions in two inflammation biomarkers (CRP and WBC count) at baseline and 1 year in the ketogenic diet group, which adds another level of complexity to the metabolic responses to various levels of dietary carbohydrate intake.
And while we are talking about eating at night I should bring up late night snacking. You don't need me to tell you that this is hurting your weight loss efforts, but when should you stop eating? Make a goal to stop eating 4 hours before bedtime, if you are starving have some veggies and a big glass of water to fill up your belly. Remember your "car" is in the garage, it does not need gasoline it just wants it. Look back at how you ate today and see if there was an opportunity to eat more earlier in the day so that you don't have those late night cravings tomorrow.
About: Sanji started her blog in 2009 as a personal journey to discover what adventures life would bring her, including religion, dating, traveling and more. Fast forward 7 years later, and Sanji is married and has a child. Recently, she morphed her blog into a place to share about her weight loss journey and efforts to live healthy. Add in her long-time writing experience and willingness to get vulnerable, and you're sure to find it's a journey you can relate to and find inspiration.
Over the summer, I began to figure out what "eating healthy" even meant. I spent the summer learning to balance meals with protein, veggies, fruits, and carbs. I learned what kinds of foods were good for me and ate less and less processed foods. Once the healthy foods were a regular part of my routine, I didn't have to think as much about making healthy and smart choices. My self-control was more focused on trying to avoid slipping into old habits.
#2 – Count your calories, at least for the first week or two. You'd be amazed in what you think is healthy and is not. I was drinking a skinny vanilla latte and a reduced fat cinnamon swirl coffee cake for breakfast every day, and that was over 500 calories. Not smart, not to mention I was hungry a short while after breakfast, which brings me to #3.
Invest in single-serving containers. The National Institute of Diabetes and Digestive and Kidney Diseases says that a serving size on a food label may be more or less than the amount of food you should eat, depending on your age, height, sex, and weight. Once you're done cooking, place the excess servings in the containers to eat for lunch or dinner tomorrow. That way, you won't polish off everything in one sitting.
Thank you so much for this article on carb cycling & weight loss for women! I found it tremendously helpful for personal reasons but also because I work with so many women (as a personal trainer) who encounter significant frustration when it comes to weight loss, health & hormonal status (the interplay among them). Your article seems to speak to mostly women of reproductive age or to women who are still menstruating. I also work with many women age 50+ and wondered what recommendations, if any, might you have to offer regarding carbs/carb cycling for peri-/menopausal/post-menopausal women? Thank you so much, Stefani – the info & wisdom you share on your blog & via your podcast (which I love!) are invaluable to me. I also totally dig your book and recommend it to other women all the time! I so appreciate the work you're doing!
I wasn't happy at my heaviest, but I wasn't really motivated to do anything about it until a ski trip with friends in 2004 put things in perspective. The vacation was a blast, but I quickly lost my getaway glow when I saw photos from our trip. Looking at the physical proof, I was embarrassed by how much weight I had gained. Every photo was a "bad" photo of me. I was so depressed that I threw most of them away.
"Every morning I drink a cup of warm water with half a lemon squeezed into it, a teaspoon of apple cider vinegar, and a dash of cayenne pepper," says Michelle Keough. This helps her start her day off on a healthy note while getting her hydrated after a long night. This trick, combined with eating meals built around protein and veggies, helped her lose 20 pounds and keep it off.
I kept my blood sugar from spiking by following a fat loss program built for me. It was quite similar to the slow carb diet. The methods I used were from the advice I found from a variety of locations, surrounding foods and how diet alone can make for some amazing weight loss. You can get the program we used for this right here: women click here – and – men click here.
About: The best word to describe Chanden's blog is sassy. She's not afraid to write a little rough around the edges (if you know what we mean), and she's got a fun personality which comes through her posts as she works to get fit and change her eating habits. She does that by creating healthy recipes and offering cooking tips that she used to drop 70 pounds since she started her blog in March 2015. She also shares her own personal journey and thoughts, and her recipes are in a league of their own.
Eating this way has many benefits with regard to weight loss. The first is that when you're fasting, your body will be forced to use its stored body fat for energy. Burning calories this way, instead of from the food you're eating throughout the day, will help you not only lose weight but weight from any excess body fat you're carrying. This means that you won't just be thinner but will also look better and be much healthier than if you lose weight the old-fashioned way.
Hi Kristi, thanks so much for your comment! And congratulations to you and your DH for hopping on the keto train! I agree that one of the best things about eating keto is getting rid of those sugar and carb cravings – it certainly was for me. Regarding weight loss, a couple of things to consider are: Are you eating enough? A lot of women go on the keto diet and due to a decrease in appetite plus the desire to lose weight, their daily calories are too low. This can, although it's counter-intuitive, hinder weight loss. If your body even so much as suspects there is not enough food available, weight loss will slow down/stall. Also, make sure you are getting enough sleep and you are keeping stress-levels as low as possible. The more you focus on loving and nurturing your body, the quicker it will find its balance and shed those extra pounds. Finally, are you eating dairy? Personally I'm fine with dairy, but I do know some women who managed to break through weight loss stalls by quitting dairy. Oh, and regarding exercise – in the beginning I found the best things for me while my body was healing was just some walking while listening to my favourite music, and just doing things like squats and press ups at home. Don't worry about pushing the exercise while you are adapting to this WOE. Just move your body each day! It sounds like you are really on the right track though. Trust the process and continue nurturing yourself! All the very best, Joan.
In high school, my body didn't seem to go through many changes. As far as exercise goes, I stuck with track and field and figure skating. I never exercised outside of whatever practice I was going to during the week. As far as nutrition goes, I had a lot of the same habits as middle school but developed quite a few new unhealthy habits. Once I could drive and spend late nights with friends, my nutrition was crap. I remember stopping at QT (the best gas station in existence) on the way to every shift to work and getting a drink and snack or candy. I remember meeting friends late at night at whatever fast food joint. I remember ice cream multiple days of week in the summer, snacking after school before dinner, and snacking again before bed. One positive choice I made as a high schooler was when I vowed never to eat fast food meat again (I had to read the book "Fast Food Nation" in an English class and was disgusted about the fast food meat industry and have never missed it since). As far as body image goes, again, I remember feeling overweight and embarrassed, but also being muscular because of figure skating. Again, like middle school, really solid and supportive friends surrounded me so I never felt isolated or disliked because of my weight. However, I would say in middle and high school I never felt confident in my body or loved the way I felt or looked.
While it would be nice to choose where you lose fat, it isn't possible to spot-reduce and just get rid of your belly fat, and there isn't enough evidence to support the use of fat-burning supplements for this purpose. The best way to get rid of any extra belly fat is to eat less and exercise more. Some fat-burning supplements can have adverse effects, so check with your doctor before using any of these supplements to make sure it would be safe for you.
Cortisone as an oral drug is another common culprit (e.g. Prednisolone). Cortisone often causes weight gain in the long run, especially at higher doses (e.g. more than 5 mg Prednisolone per day). Unfortunately, cortisone is often an essential medication for those who are prescribed it, but the dose should be adjusted frequently so you don't take more than you need. Asthma inhalers and other local cortisone treatments, like creams or nose sprays, hardly affect weight.
"Don't bring home foods you don't want to snack on. If others in the house like treats, buy ones you dislike to avoid temptation. And keep your healthier foods—including veggies and high-protein snacks—front and center in the pantry, fridge, and freezer. When it came to losing 100 pounds, this is one of the things that helped me the most." —Jamie Gold, 56, certified kitchen designer and author of New Bathroom Idea Book
Eating too little can be extremely dangerous for your body. According to Medical News Today, having a Body Mass Index (BMI) of under 18.5 can lead to malnutrition, osteoporosis, developmental problems, a weakened immune system, anemia, and chronic fatigue. Healthline reports that the average woman needs about 2000 calories per day to maintain her weight and about 1500 calories to lose one pound of weight per week, though you should consult with your healthcare provider to see what's best for you.
Mason, A. E., Epel, E. S., Aschbacher, K., Lustig, R. H., Acree, M., Kristeller, J., … Daubenmier, J. (2016, May 1). Reduced reward-driven eating accounts for the impact of a mindfulness-based diet and exercise intervention on weight loss: Data from the SHINE randomized controlled trial. Appetite , 100, 86–93. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4799744/
So I am not going to lie. This is absolutely a post that I never in one million and one years thought I would share on my blog. What started as an interior design blog quickly became a "follow our journey" blog and now I just chat about anything and everything that I love or am going through or just feel like sharing. I'll blame it on the fact that I get bored easily or maybe that there are only so many room reveals one can do each month. Whatever the case may be, I still never ever planned on sharing THIS. I mean who searches through bins and bins of old photo albums to hunt down the worst images taken of themselves in their entire life? Well that would be me. And then on my blogger girl's trip several weeks ago, someone spotted the image on my driver's license (yes it is forever old but who wants to wait in the DMV line to simply change their photo?!?) and so the weight loss conversation ensued. The story of how I once weighed about 100lbs more than I do today…
About: Jackie's a makeup artist by trade, but has been struggling with her weight since she was 17. As she puts it, she's tried almost every diet out there, but nothing seems to work for good. But when she started her blog in June 2015, she decided to start, and stick with, losing weight for good. Readers have been with her every step of the way as she shares recipes and meals, beauty tips and honest, down-pat product reviews.
Since insulin sensitivity is at its lowest in the final two weeks of the cycle, and carb intake is also at its lowest, exercise should be more anaerobic (this means hard and fast, really getting your heart pumping). It should be focused more on high-intensity interval training, with short bursts of high intensity work, either from brief sprint exercises or from weight lifting. This is an excellent way to sharpen insulin sensitivity while simultaneously burning fat, increasing muscle mass, and spending calories. It also helps the body stay healthy and as stress-free as possible during this time in which the body is gearing up to menstruate and the least capable of handling stress.
In this study, women were put in one of two groups. Group 1 ate a "normal" diet with 15% of calories from protein. Group 2 ate a high-protein (30%) diet, with a special emphasis on low-glycemic-index foods. Both groups lost weight, but the Group 2 also had impressive hormonal improvements, specifically a decrease in androgens (male sex hormones) and markers of inflammation, and an improvement in insulin sensitivity. It's complicated because there were two interventions at once (the protein and the glycemic index), but this seems to suggest that getting enough protein is important for hormonal healing.
I tracked everything from fat, carbs and protein. I was eating what I was suppose to and within 5 months, I dropped the remaining 10lbs. I did it, I met my goal! As of today, I am trying to maintain my weight, which in my opinion is harder then losing it. I get so afraid of putting the weight back on, since it's so easy to lose motivation. Just because you meet your goal doesn't mean you can go back to the way it was. That's when I decided I needed to make this my lifestyle. I started reading up on healthy foods, different exercises, and I kept calculating my calories. I was a true calorie counter, every bite I ate, I tracked it. If I didn't know the calories, I wouldn't eat it. I was having allot of fun. I was exercising and maintaining my weight! Then it happened. Something was brought to my attention from my friends and family, I was obsessed they told me! Obsessed with what? Eating right and exercising? It was the calorie counting! People told me I'm not enjoying life if I calculate every bite. Can I do this forever? Well, maybe,I am pretty dedicated after all, but who wants to? I have learned so much over the past couple of years, about eating, exercising and most importantly myself. I have a lot of will power and I know how to be healthy, so I should be able to do this!!!!
Most random item you'll find in my purse: a resistance band loop. 🤓#fitnessnerd I love that they're so easy to tote around, especially when you're training a client and want to take their workout to the next level. I also add them for a little *spice* in my barre classes. 🔥 🌶 Some of my fave loop exercises: Hip raises (in the pic above. Try it with one leg to make it more exciting) Low squat walks Clamshells Side leg raises Donkey kicks Hip extensions and banded burpees (<-- try it, you'll love it) 🙌🏻 Any favorite loop exercises? What's the most random thing you have in your purse or gym bag right now? 📸: @capturedbycolson


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High School Sports
Prep Roundup: Nipomo, San Luis Obispo, Arroyo Grande go 1-1 in tournament
The Nipomo High boys water polo team went 1-1 at the San Luis Obispo Tournament on Friday, losing to Brea Olinda 8-7 before defeating the host Tigers 8-5 in game two.
Against Brea Olinda, the Titans (15-4) got 19 saves from goalie Kirk Wilenius and a combined seven goals from Marc Baker and Cole Holloway, but it wasn't enough in the loss.
The Titans beat the Tigers in their second game in the tournament. The score was tied at 4 in the third quarter until Nipomo outscored San Luis Obispo 4-1 in the fourth quarter. Kirk Wilenius had 13 saves, and J.W. Dobbe scored three goals for Nipomo, which also had two goals from Mark Baker and Cole Holloway.
San Luis Obispo's Tyler LeSage scored two goals, and Nick Eaton, Kyle Sweasey and Nick Bea each contributed one goal.
Nipomo, Brea Olinda and San Luis Obispo finished in a three-way tie and based on number of goals, Nipomo advanced to first in the bracket.
The host Tigers held off Brea Olinda 6-5 in their second game of the day. Darren Paul made 14 saves to preserve the win, while Casey Blauer's four goals and Nick Eaton's two goals provided the offense.
Morro Bay lost to Westlake 14-0 and 15-7 to Los Altos. D.J. Marcy, Grant Johnson, and Juan Olabe Arnendariz all scored two goals each for the Pirates in the loss to Los Altos.
Arroyo Grande shut out Paso Robles 10-0, led by Dennis Meffert and Cisco Bass scoring two goals each. Six Eagles contributed one goal each in the win. Clint Doucette had nine saves in goal.
Crespi then used a 5-2 third-quarter edge to defeat Arroyo Grande 9-8. Meffert had four goals for the Eagles, Roberto Dessi added three goals and Nick Chapman scored one. Chandler Mankins had three saves.
Atascadero lost 19-4 against Clovis West and 15-10 to Santa Ynez.
San Luis Obispo girls tennis team wins
Tori Troesch (6-4, 6-1, 6-0) and Abigail Will (6-4, 6-2, 6-0) led San Luis Obispo's girls tennis team (8-1, 5-1 PAC 7) to an 11-7 nonleague victory at San Marcos.
San Luis Obispo's doubles teams of Darla Berkefeld and Lauren Hutkin (3-6, 7-6, 6-0) and India Hoffman and Joelle Lewis (2-6, 7-6, 6-0) provided two wins each for the Tigers.


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Adam Velisek, Sculptor
Published 2016-03-11
When we asked Adam about his inspiration, we were nicely surprised by his answer. The young artist derives ideas for his ultra-modern sculptures from the arts of the distant past. Adam's sculptures are rich in cultural and historical references and draw attention to current affairs, such as consumerism and global warming.
Dog Torsos is a series of ceramic sculptures. The material, ceramics, is one of the oldest, and the dog shapes were inspired by Ancient Greek vessels. They look delicate, but they are very strong. They have been created by slipcasting - a method in which liquid clay is poured into plaster molds and fired in an industrial kiln. The industrial fabrication creates a link to mass production: the dogs could be made in an unlimited amount of copies, but they are not! Adam puts emphasis on making each dog unique - the way it should be with any consumer goods. To distinct one dog from another, Adam leaves in lines from the casting, which are unique to each dog. The Dog Torsos come in four colours: russet, red, ochroid and anthracite, and in two paw positions.
Dog Torso (series), 2013, ceramics, 15 x 16 x 40 cm approx., each
Clockwise: Plaster moulds for Dog Torso, Dog Torso - side view, Adam in his studio, Dog Torso - front view
Another example of Adam's work is a concrete bas-relief called Cyclists, which was his final project at the Academy of Fine Arts in Prague. In Cyclists , Adam was inspired by Assyrian reliefs of hunting scenes. Cyclists depict a brisk cycle - an ultra-modern scene in which hunam legs 'are moving' gracefully with dynamics and rhythm. The legs are epicene to express universality and suitability of the sport for everyone. Adam avoided excessive geometry by leaving the relief's edges raw, while he burnished and waxed the surface to create smooth finish. The four panels of Cyclists can be presented together or as individual pieces.
Cyclists, 2011 - four panels, concrete, 153 x 41 cm each panel
Last year Adam received an MA in Sculpture, and has been working ardently since. We can look forward to his new sculptures, inspired by his favorite animals: the dogs.
Dog on Wheels II, 2013, 24 x 9 x 14 cm, bronze, iron - information about the price at firstname.lastname@example.com
Artists in the post
Works in the post
153 x 42 cm
150 x 130 cm


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- According to CBS Sports analyst and former NFL agent Joel Corry, Cowboys WR Amari Cooper has no incentive to work on his deal until after Falcons WR Julio Jones and Saints WR Michael Thomas finalize their extensions, which are expected to reset the wide receiver market.
- Corry notes that Cooper's deal is expected to be in the neighborhood of $20 million per season, given that this would be the average salary from franchising him over the next two years (roughly $18M in 2020 and $21.6M in 2021).
Eagles DT Hassan Ridgeway knew he wasn't in the Colts' long-term plans even before they traded him to Philadelphia during the seventh round of the draft.
"If you're not going to keep me in your scheme, you're not going to use me, I want to go," Ridgeway said via NJ.com's Mike Kaye. "It worked out for the best."
Ridgeway will be competing for a rotational role on the Eagles' depth chart, but both GM Howie Roseman and DC Jim Schwartz have praised him so far this offseason.
"I've shown I can play and now I've got to go show it again," Ridgeway said. "That's basically what [the trade] means. 'Go prove it.' They've seen what they like about me and now I've got to show [my talent] again."
The Redskins believe Ereck Flowers could potentially be a better fit as a starter for Washington at left guard compared to his failed stints as an offensive tackle with the Giants.
"I think it gives us size, it gives us power, I think those are really good traits for the running attack and pass protection," Redskins assistant head coach Bill Callahan said via Les Carpenter of the Washington Post. "He's long, he's square, obviously he can play in the short area so those are things we kind of identified during free agency that we liked and we are trying to fit him into that mode. So it's been a work in progress, we got a long ways to go yet, but he's made a nice transition."
- NBC Sports' J.P. Finlay sees four ways the situation with OT Trent Williams could end. Williams has reportedly "vowed" not to return to Washington after taking issue with his contract and the team's medical staff.
- Finlay writes there's "zero" chance the Redskins cut Williams and that a trade is also an unlikely scenario.
- Per Finlay, the two most likely scenarios are either the Redskins mend fences with Williams, likely by offering more guaranteed money, or Williams walks away from the team and retires with over $100 million in career earnings.


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Southern Pulled Pork
This recipe starts out on the stove, and ends up in the slow cooker! Add your favorite BBQ sauce and eat plain or on a bun! Great for parties.
Cut the pork roast into large chunks. Season generously with the Cajun seasoning. Melt butter in a large skillet over medium-high heat. Add pork, and brown on all sides. Remove from the skillet, and transfer to a slow cooker.Advertisement
Add the onion and garlic to the skillet, and cook for a few minutes until tender. Stir in the water scraping the bottom to include all of the browned pork bits from the bottom of the pan, then pour the whole mixture into the slow cooker with the pork. Stir in liquid smoke flavoring.
Cover, and cook on High for 6 hours, or until meat is falling apart when pierced with a fork. Remove pieces of pork from the slow cooker, and shred. Return to the slow cooker to keep warm while serving.
Did you know Allrecipes is home to over 400 crock pot recipes? Click here to visit our complete collection.
Partner Tip
Try using a Reynolds® slow cooker liner in your slow cooker for easier cleanup.


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