text:
Disease prevention and health promotion are high priority features of
President George W. Bush's Healthier US initiative and Secretary of Health and
Human Services (HHS) Michael O. Leavitt's Prevention Priority. Getting routine
medical screenings, making healthy choices and avoiding risks, eating a
nutritious diet, and being physically active are major components of chronic
disease prevention. On October 27, 2006, Secretary Leavitt announced plans for
the development of Federal Physical Activity Guidelines for Americans
to be issued in 2008. These Federal guidelines will serve as the benchmark and
single, authoritative voice for providing science-based guidance on physical
activity, fitness, and health for Americans. In preparation for the development
by HHS of these guidelines, an important first step was to conduct a
comprehensive review and analysis of the scientific literature on physical
activity and health published since 1995. This task was assigned to the
Physical Activity Guidelines Advisory Committee (PAGAC).
Following the announcement by the HHS Secretary of plans to develop
physical activity guidelines, nominations for membership on the PAGAC were
solicited through the Federal Register. PAGAC members were expected to
be respected and published experts in the science of physical activity and its
role in health promotion and disease prevention; be familiar with the purpose,
communication, and application of Federal guidelines; not be employees of the
Federal Government; and be free of any commercial conflicts of interest. In
February 2007, the Secretary of HHS appointed 13 members to the PAGAC,
including a chair and vice-chair. Secretary Leavitt's charge to the PAGAC was
to review existing scientific literature to identify where there is sufficient
evidence to develop a comprehensive set of specific physical activity
recommendations and identify areas where further scientific research is needed.
The intent of HHS is to develop physical activity recommendations for all
Americans that will be tailored as necessary for specific subgroups of the
population. PAGAC was not to prepare guidelines or policy statements. This
report is the result of work by the Committee, consultants to the Committee,
and HHS support staff. Names and affiliations of PAGAC members, consultants,
and HHS support staff are listed at the beginning of this report.
Initially, the PAGAC formed 9 subcommittees, focused on the 9 health
outcomes identified by the CDC team assigned to assist the PAGAC: all-cause
mortality, cardiorespiratory health, metabolic health, energy balance,
musculoskeletal health, functional health, cancer, mental health, and adverse
events. PAGAC members then added 2 other subcommittees: youth and understudied
populations (i.e., populations not covered in other chapters — persons
with disabilities, women during pregnancy and the postpartum period, and races
and ethnicities other than non-Hispanic white). The conclusions in this report
represent the consensus of the entire PAGAC.
This report includes 3 major components. The first provides an
introduction to the PAGAC process; definition of key terms used in the report;
background information on dose response, recent trends in physical activity
among Americans, and an overview of physical activity guidelines development in
the United States; a summary and integration of the science reviewed by PAGAC;
and an explanation of the development and use of the Physical Activity
Guidelines for Americans Scientific Database. The second component
includes 11 sections that review and summarize the scientific literature
relating physical activity to individual health outcomes. The third component
provides a summary of the PAGAC's collective recommendations for future
research. References cited are at the end of each section.
One of the PAGAC's major goals was to integrate the scientific
information on the relation between physical activity and health and to
summarize it in a manner that could be used effectively by HHS personnel to
develop the Physical Activity Guidelines for Americans and related
policy statements. The resulting consensus statements based on the evidence
relating physical activity to health are provided in
Part E: Integration and Summary of the
Science and the conclusions in each of the chapters in
Part G: The Science
Base. A number of the key conclusions by the PAGAC, based on
their review of the scientific literature, are summarized below.
Very strong scientific evidence based on a wide range of well-conducted
studies shows that physically active people have higher levels of
health-related fitness, a lower risk profile for developing a number of
disabling medical conditions, and lower rates of various chronic diseases than
do people who are inactive.
Strong evidence demonstrates that the physical fitness and health status
of children and youth are substantially enhanced by frequent physical activity.
Compared to inactive young people, physically active children and youth have
higher levels of cardiorespiratory endurance and muscular strength, and
well-documented health benefits include reduced body fatness, more favorable
cardiovascular and metabolic disease risk profiles, enhanced bone health, and
reduced symptoms of anxiety and depression.
Strong evidence demonstrates that, compared to less active persons, more
active men and women have lower rates of all-cause mortality, coronary heart
disease, high blood pressure, stroke, type 2 diabetes, metabolic syndrome,
colon cancer, breast cancer, and depression. Strong evidence also supports the
conclusion that, compared to less active people, physically active adults and
older adults exhibit a higher level of cardiorespiratory and muscular fitness,
have a healthier body mass and composition, and a biomarker profile that is
more favorable for preventing cardiovascular disease and type 2 diabetes and
for enhancing bone health. Modest evidence indicates that physically active
adults and older adults have better quality sleep and health-related quality of
In addition to those benefits listed above, strong evidence indicates
that being physically active is associated with higher levels of functional
health, a lower risk of falling, and better cognitive function.
Strong evidence indicates that moderate-intensity physical activity
during pregnancy by generally healthy women increases cardiorespiratory and
metabolic fitness without increasing the risk of low birth weight, preterm
delivery, or early pregnancy loss. Moderate-intensity physical activity during
the postpartum period does not appear to adversely affect milk volume or
composition or infant growth. Physical activity alone does not produce weight
loss in postpartum women except when combined with dietary changes.
For many physical and cognitive disabilities, scientific evidence for
various health and fitness outcomes is still limited due to the lack of
research. Moderate to strong evidence indicates that increases in aerobic
exercise improve cardiorespiratory fitness in individuals with lower limb loss,
multiple sclerosis, stroke, spinal cord injury, and mental illness. Limited
data show similar results for people with cerebral palsy, muscular dystrophy,
and Alzheimer's disease. Moderate to strong evidence also exists for
improvements in walking speed and walking distance in patients with stroke,
multiple sclerosis, and intellectual disabilities. Moderately strong evidence
indicates that resistance exercise training improves muscular strength in
persons with such conditions as stroke, multiple sclerosis, cerebral palsy,
spinal cord injury, and intellectual disability. Although evidence of benefit
is suggestive for such outcomes as flexibility, atherogenic lipids, bone
mineral density, and quality of life, the data are still very limited.
Only a limited number of prospective observational or experimental
studies investigating the relation between physical activity and health
outcomes have had adequate samples of non-Hispanic white men or women and one
or more other race/ethnicities to allow a direct comparison of benefits.
However, in the few studies where direct comparisons have been made, no
meaningful difference appears to exist, and studies conducted in other
countries with race-ethnic populations other than non-Hispanic white report
similar results. Thus, based on the currently available scientific evidence,
the dose of physical activity that provides various favorable health and
fitness outcomes appears to be similar for adults of various races and
Strong evidence shows that physically active adults who are overweight
or obese experience a variety of health benefits that are generally similar to
those observed in people of optimal body weight (body mass index [BMI] =
18.5-24.9). These benefits include lower rates of all-cause mortality, coronary
heart disease, hypertension, stroke, type 2 diabetes, colon cancer, and breast
cancer. Some of these benefits appear to be independent of a loss in body
weight, while in some cases weight loss in conjunction with an increase in
physical activity results in even greater benefits. Because of the health
benefits of physical activity that are independent of body weight
classification, adults of all sizes and shapes gain health and fitness benefits
by being habitually physically active.
PAGAC members recognized that, when considering the intensity of an
activity, it is most appropriate scientifically to express the intensity
relative to a person's capacity (relative intensity). However, the PAGAC also
recognized that communicating to the public the process of determining relative
intensity is difficult and that intensity expressed in absolute terms is a
reasonable alternative. Table D.1
and Figure D.1 located in
Part D: Background
provide information on the relation between absolute and relative intensity.
Also, the committee concluded that, when classifying activities by intensity
using metabolic equivalents (METs), the appropriate classification of
moderate-intensity activity is 3.0 to 5.9 rather than 3.0 to 6.0 METs and
vigorous intensity is 6.0 or greater METs (Table D.2).
Based on the existing science, it is not possible to be highly precise
in selecting a single expression of activity amount that provides improved
health because of the diversity in the types of physical activity reported and
the conditions under which they are performed, the different questionnaires
used to assess these activities, and the various units of measurement used to
express the characteristics of the activity. Also, the baseline activity and
fitness levels of the population and the targeted health outcomes influence the
effective dose. The committee constructed a table to assist in translating the
different units of measurements for the amount of activity performed for a
range of activity intensities performed for 150 and 300 minutes per week (2.5
and 5 hours per week) (Table D.3).
Few studies have provided data on the dose response for various health
and fitness outcomes in children and youth. However, substantial data indicate
that important health and fitness benefits can be expected to accrue to most
children and youth who participate daily in 60 or more minutes of moderate to
vigorous physical activity. Certain specific types of physical activity should
be included in an overall physical activity pattern in order for children and
youth to gain comprehensive health benefits. These include regular
participation in each of the following types of physical activity on 3 or more
days per week: resistance exercise to enhance muscular strength in the large
muscle groups of the trunk and limbs, vigorous aerobic exercise to improve
cardiorespiratory fitness and cardiovascular and metabolic disease risk
factors, and weight-loading activities to promote bone health. Experiences
consistent with these goals involve participation in physical activities that
are developmentally appropriate, that minimize the potential risks of
overtraining and injuries, and that provide children and youth with
opportunities for enjoyable participation in a wide range of specific forms of
physical activity.
Data from a large number of studies evaluating a wide variety of
benefits in diverse populations generally support 30 to 60 minutes per day of
moderate to vigorous intensity physical activity on 5 or more days of the week.
For a number of benefits, such as lower risk for all-cause mortality, coronary
heart disease, stroke, hypertension, and type 2 diabetes in adults and older
adults, lower risk is consistently observed at 2.5 hours per week (equivalent
to 30 minutes per day, 5 days per week) of moderate to vigorous intensity
activity. The amount of moderate to vigorous intensity activity most
consistently associated with significantly lower rates of colon and breast
cancer and the prevention of unhealthy weight gain or significant weight loss
by physical activity alone is in the range of 3 to 5 hours per week.
It is possible to combine aerobic activities of different types and
intensities into a single measure of amount of activity. For many studies, the
amount of moderate and vigorous intensity activity associated with
significantly lower rates of disease or improvements in biomarkers and fitness
is in the range of 500 to 1,000 MET-minutes per week. An adult can achieve a
target of 500 MET-minutes per week by walking at about 3.0 miles per hour for
approximately 150 minutes per week (7.5 miles), walking faster at 4.0 miles per
hour for 100 minutes (6.6 miles), or jogging or running at 6 miles per hour for
about 50 minutes per week (5.0 miles). To achieve 1,000 MET-minutes per week,
these amounts of activity would need to be doubled. For an explanation of the
use of METs and MET-minutes for calculating the amount of activity see
Part D: Background,
especially Table D.2 and its
associated text.
Resistance or muscle-strengthening exercises are important for
maintaining muscle and bone health, and these exercises enhance functional
status and contribute to a reduction of falls in older adults. Most of the
evidence supports a resistance activity program with the following
characteristics: progressive muscle strengthening exercises that target all
major muscle groups performed on 2 or more days per week. To enhance muscle
strength, 8 to 12 repetitions of each exercise should be performed to
volitional fatigue. One set is effective; however, limited evidence suggests
that 2 or 3 sets may be more effective.
If a person has a low exercise capacity (physical fitness), the
intensity and amount of activity needed to achieve many health-related and
fitness benefits are less than for someone who has a higher level of activity
and fitness. Because the exercise capacity of adults tends to decrease as they
age, older adults generally have lower exercise capacities than younger
persons. Thus, they need a physical activity plan that is of lower absolute
intensity and amount (but similar in relative intensity and amount) than is
appropriate for more fit people, especially when they have been sedentary and
are starting an activity program.
For older adults at risk of falling, strong evidence exists that regular
physical activity is safe and reduces falls by about 30%. Most evidence
supports a program of exercise with the following characteristics: 3 times per
week of balance training and moderate-intensity muscle-strengthening activities
for 30 minutes per session, with additional encouragement to participate in
moderate-intensity walking activities 2 or more times per week for 30 minutes
per session. Some evidence, albeit less consistent, suggests that tai chi
exercises also reduce falls. There is no evidence that planned physical
activity reduces falls in adults and older adults who are not at risk of
For a majority of the studies reviewed involving persons with
disabilities, the exercise regimen followed was that currently recommended for
the general public — aerobic exercise of 30 to 60 minutes, 3 to 5 days
per week at moderate intensity, and resistance training with 1 or 2 sets of 8
to 12 repetitions using appropriate muscle groups 2 to 3 times per week.
Although other activity regimens might be effective, they have not been
adequately evaluated.
The optimal amount of physical activity needed for weight maintenance
(defined as less than 3% change in body weight) over the long-term is unclear.
However, the evidence is clear that physical activity provides benefit for
weight stability. A great deal of inter-individual variability exists with
physical activity and weight stability, and many persons may need more than 150
minutes of moderate-intensity activity per week to maintain their weight at a
stable level. Data from recent well-designed randomized controlled trials
lasting up to 12 months indicate that aerobic physical activity performed to
achieve 13 to 26 MET-hours per week is associated with approximately a 1% to 3%
weight loss (i.e., an amount generally considered to represent weight
stability). Thirteen MET-hours per week is approximately equivalent to walking
at 4 miles per hour for 150 minutes per week or jogging at 6 miles per hour for
75 minutes per week.
A wide range of studies provides evidence of a dose-response relation
between physical activity and weight loss. Clear, consistent data show that a
large volume of physical activity is needed for weight loss in the absence of
concurrent dietary changes. The physical activity equivalent of 26 kilocalories
per kilogram of body weight (1,560 MET-minutes) or more per week is needed for
weight loss of 5% or greater. Smaller amounts of weight loss are seen with
smaller amounts of physical activity. This relatively high volume of physical
activity is equivalent to walking about 45 minutes per day at 4 miles per hour
or about 70 minutes per day at 3 miles per hour, or jogging 22 minutes per day
at 6 miles per hour.
The role of energy intake (diet) must be considered in any discussion
of weight control. When calorie intake is carefully controlled at a baseline
level, the magnitude of any weight loss is what would be expected given the
energy expenditure of the person's physical activity. However, in situations in
which people's dietary intake is not controlled, the amount of weight loss due
to the increase in physical activity is not commensurate to what would be
expected. Therefore, for most people to achieve substantial weight loss (i.e.,
more than 5% decrease in body weight), a dietary intervention also is needed.
The dietary intervention could include either maintenance of baseline caloric
intake, or a reduction in caloric intake to accompany the physical activity
intervention. The magnitude of change in weight due to physical activity is
additive to that associated with caloric restriction.
The scientific evidence for the effectiveness of physical activity alone
in preventing weight regain following significant weight loss is limited.
Available data indicate that to prevent substantial weight regain over 6 months
or longer, many adults need to exercise in the range of 60 minutes of walking
or 30 minutes of jogging daily (approximately 4.4 kilocalories per kilogram per
day of activity energy expenditure). The literature generally supports the
concept that "more is better" for long-term weight maintenance following weight
loss. Further, the evidence indicates that individuals who are successful at
long-term weight maintenance appear to limit caloric intake in addition to
maintaining physical activity.
The following section presents additional findings from the Committee's
review of the literature. These findings represent important considerations for
developing comprehensive physical activity guidelines for Americans.
The least active people in the population generally have the highest
risk of a variety of negative health outcomes. Although the minimum amount of
physical activity needed to decrease this risk is not clear, increasing
evidence suggests that participating in no more than 1 hour per week of
moderate-intensity physical activity is associated with lower risk of all-cause
mortality and the incidence of coronary heart disease. At this lower amount and
intensity of activity, the benefits usually are less than that observed with
greater amounts of activity, and studies are much less consistent about the
nature and magnitude of these benefits. Nevertheless, the dose-response curves
for the major health benefits clearly indicate an inverse relation between the
dose of activity and rate of disease. Although the minimum amount of activity
needed to produce a benefit cannot be stated with certainty, nothing would
suggest a threshold below which there are no benefits.
Reasonably strong evidence demonstrates that participating in moderate
to vigorous physical activity for more than 150 minutes per week is associated
with greater health benefits for a variety of health outcomes, including
chronic disease prevention, improvement of various disease biomarkers, and the
maintenance of a healthy weight. However, in a number of studies where such a
dose response is observed in preventing chronic disease or reducing all-cause
mortality, the relation appears to be curvilinear. This means that the absolute
increase in benefits becomes less and less for any given increase in the amount
of physical activity.
Strong evidence indicates that an increase in intensity is associated
with greater improvements for some health outcomes compared to those observed
with moderate-intensity activity. This is especially true for outcomes related
to fitness. However, it should be noted that an increase in intensity was often
associated with an increase in volume of activity for many observational and
experimental studies, and it is difficult to separate the benefits of each.
Very limited published research has systematically evaluated health or
fitness benefits in response to different frequencies of activity sessions per
week when the amount of activity is held reasonably constant. Although the data
are limited, the results suggest that for health and fitness benefits, the
frequency of activity is much less important than the amount or intensity. Many
experimental studies since 1995 have demonstrated beneficial effects of 120 to
150 minutes per week of moderate- or vigorous-intensity activity, usually
performed during 3 to 5 sessions per week, so we know that this frequency of
activity is effective. Only limited data are available comparing the benefits
from just 1 or 2 sessions per week with multiple sessions spread throughout the
week with activity amount and intensity held constant.
The concept of accumulation refers to performing multiple short bouts of
physical activity throughout the day. Some scientific evidence of moderate
strength suggests that accumulating 30 or more minutes of moderate- to
vigorous-intensity aerobic activity throughout the day in bouts of 10 minutes
or longer produces improvements in cardiorespiratory fitness. Limited data
indicate that accumulated short bouts of 8 to 10 minutes improve selected
biomarkers for cardiovascular disease in a manner generally similar to that
observed when activity of a similar amount and intensity is performed in a
single bout of 30 or more minutes. Data on the effects of accumulating activity
involving multiple short bouts for the prevention of major clinical outcomes,
such as all-cause mortality, cardiovascular disease, diabetes, and selected
cancers, are very limited due to the type of data collected from the
questionnaires in most prospective observational studies. In these studies,
people are generally asked about the total amount of physical activity
performed, and it has not been possible to precisely differentiate between
activities conducted in a single, long bout versus those conducted in multiple,
short bouts over the day.
Strong evidence shows that a regimen of brisk walking provides a number
of health and fitness benefits for adults and older adults, including lower
risk of all-cause mortality, cardiovascular disease, and type 2 diabetes. Some
evidence is available indicating that walking at faster pace is associated with
greater health benefits than walking at a slower pace. Strong evidence also
shows that frequent bouts of walking increase cardiorespiratory and metabolic
fitness, especially in people who have been performing little activity on a
regular basis. Limited to moderate evidence suggests that walking helps to
maintain bone density and reduce fractures over time, especially in women, and
helps to maintain joint health and functional ability in adults and older
Activity-related adverse events such as musculoskeletal injuries are
common but are usually mild, especially for moderate intensity activities such
as walking. Overall, the health benefits of regular physical activity outweigh
the risks. Much of the research that has addressed adverse events during
physical activity has evaluated the risk of musculoskeletal injuries or sudden
cardiac death during vigorous physical activity (e.g., jogging, running,
competitive sports, military training). Few well-conducted studies are
available evaluating risk during moderate-intensity activity intended primarily
to improve health. Injury rates are higher for collision and contact sports
than for activities with fewer and less forceful contact with other people or
objects. Walking for exercise, gardening or yard work, dancing, swimming, and
golf are activities with the lowest injury rates. Injuries are more likely to
happen when people are more physically active than usual, and the risk is
related to the size of the increase. A series of small increments in physical
activity, each followed by a period of adaptation, is associated with lower
rates of musculoskeletal injuries than is an abrupt increase to the same final
level. For sudden cardiac adverse events, intensity appears to be more
important than frequency or duration. The protective value of a medical
consultation for persons with or without chronic diseases who are interested in
increasing their physical activity level is not established.
Individual chapters in Part G: The
Science Base provide a list of recommendations regarding
issues that should receive priorities for future research. The PAGAC felt that
it would be valuable to collate the major research recommendations into one
section, Part H: Research
Recommendations, and to include some overarching
recommendations that pertain to more than one health outcome. For example, it
became apparent during the PAGAC's review that various populations are
underrepresented in studies on physical activity and health. These populations
represent a substantial portion of the population at risk because of their high
prevalence of sedentary behavior. They include persons of low socioeconomic
status, racial-ethnic minorities, persons with disabilities, and women during
pregnancy and the postpartum period. Also, inadequate data are available to
answer a number of questions about dose response for a variety of health
outcomes, such as the effects of activity intensity, bout duration, or
frequency when total amount or volume of activity is held constant. More data
are needed to better define both the low and high ends of the dose-response
relation for various health outcomes. Additional research on the basic
biological mechanisms modified by changes in physical activity will help
establish causality for specific clinical outcomes. National surveillance
systems also are needed to track trends in total daily activity energy
expenditure in various populations throughout the lifespan.
Continue to B. Introduction Back to
Membership Lists Back to Physical Activity Guidelines Advisory Committee Report
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subset: commoncrawl


text:
7 injured in S.F. drive-by shooting
Photo: Google Maps
Seven people were wounded in an apparent drive-by shooting in San Francisco's Tenderloin neighborhood Sunday night, police said.
The shooting was reported about 8:55 p.m. near the intersection of Turk and Taylor streets, said police spokeswoman Sgt. Danielle Newman.
Seven people who suffered gunshot wounds were transported to San Francisco General Hospital with non-life-threatening injuries, Newman said.
No arrests had been made late Sunday. The make and model of the car used in the shooting is unknown.
Vivian Ho is a San Francisco Chronicle staff writer. E-mail: email@example.com Twitter: @VivianHo


text:
A pan-Orthodox steering committee of scholars and academics sponsored this conference in June of 2011 on the St. Vladimir's Seminary campus, to explore the possibility of the establishment of a new Orthodox College in North America. Recognizing the increasing desire, and longstanding need, for greater collegiality, familiarity, and scholarly collaboration among Orthodox academics, the committee invites all who are interested in thinking about Orthodoxy and higher education to listen this conference.
June 2011


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Answers in Genesis is an apologetics ministry, dedicated to helping Christians defend their faith and proclaim the gospel of Jesus Christ.


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We found Ella walking downtown to meet her husband for lunch. When Ben asked about her sex life she admitted to not getting enough and agreed to finish the survey back at the office. After finding out about our site she denied a $500 offer to fuck her pussy but said that for $750 we could have her ass! Turns out she really love's anal sex, and Ben was more than willing to provide for her. Watch the full episode.
Richie is at it again when he stumbles on Kylie, a rather milky-white, voluptuous to the max MILF who's run into some car trouble. Richie talks sweet sugar in her ear about how gorgeous she is and how he can post up the money in exchange for a pornshoot! The wheels come off this bitch quick with Richie stripping Kylie down, exposing her natural double D's. Then, he eats that pussy like shrimp fried rice, bashing her pink clit with his tongue. Watch him take this platinum blond mommy to Pound Town! Watch the full episode.
This MILF works as a Sales rep. for a highclass Condo. She really needed this sale so we gave her an ultimatum. She agreed to Suck and Fuck for a signature on the lease and we couldn't resist. Luna was one of the best Fucks we had in a while with her plump ass and tight cunt. It just proved to us that pussy this good doesn't come free. Watch the full episode.
Tommy and i noticed Sally during a walk downtown. With her husband out of the picture, we invited her to come up to the studio to kill some time. Once upstairs she accepted an offer of $500 to blow Tommy. Sucking Tommy's dick got her wet and cock hungry, in the end she left very satisfyed and without the cash! Watch the full episode.
Franz and Will were at it again,this time they were looking for a nasty Milf. Franz wanted to get a milf that really wanted to just fuck. We looked and came across some nice broad. She was perfect, all she wanted was cock and that's what she was in for. Franz fucked her like crazy and she was loving it. I don't know what she took this morning but she sure was ready to fuck. Charisma screamed so loud,she was the perfect Milf and knew how to fuck. After getting slammed she packed up and went to pick up her kids. It's sweet when they have to leave, it makes it easy for us. Watch the full episode.
Short haired office bitch Jezebel is walking to her car in the carpark after work when she gets stopped and seduced by smooth talking stud Benjamin Brat. He takes her back to his crib and gets her in the mood with some dirty talk, prompting her to take off all her clothes. She's still shy so he goes down on her until she's begging for a fuck. She sucks his cock a little nervously, her short hair allowing you to see every inch of his cock thrusting in and out of her throat. He turns her over on the couch - she's got a big tattoo on her buttock that attests to her salubrious past - and nails her like an animal doggystyle. Watch the full episode.
The only thing better than meeting a new MILF on the street for an afternoon hook-up is meeting two sexy MILFs watching them both having sex together! See what happens when one perky brunette MILF meets another horny housewife on the street and convinces her to come home and share some strap-on-cock! This exclusive video gives you a taste of the best lesbian action, the kind where two suburban middle-age sluts rekindle the naughty bi-curious fantasies of their college coed days while we all get to watch! It's real lesbian MILF porn with amateur ladies who look amazing even well into their thirties. Just because these sluts are mature women doesn't mean they have lost any of the insatiable desire they always had for screaming wet orgasms. In fact, with every year that goes bi, these playmates become even more sexually aggressive! Watch the full episode.


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Mayor's Office
Mayor Chris Beutler today said establishing partnerships among eastern Nebraska communities is one of the keys to achieving local energy sustainability. He cited the $10 million federal stimulus grant Lincoln and Omaha jointly received this spring to help business owners in both cities cut energy costs.
Mayor Beutler made the remarks as the luncheon speaker at the Meeting of the Minds sustainability conference which runs through Friday at the Qwest Center in Omaha. About 200 leaders from 15 countries are attending the leadership summit on building sustainable cities sponsored by the Urban Age Institute and the Joslyn Institute for Sustainable Communities. The cities of Lincoln and Omaha are Meeting of the Minds Partners.
Beutler said the stimulus grant will "catalyze and transform" the local market for energy retrofitting. "This federal funding will help thousands of business owners save millions of dollars in energy costs in concentrated Green Zones," he said "It will also set our local markets on a course to be a model for other similar cities and regions aiming to aggressively lower energy costs and carbon emissions and move more toward a clean energy future."
Lincoln's goal, Beutler said, is to be the "green capital city of the Great Plains." In 2008, he signed an Executive Order outlining a goal to reduce local greenhouse gas emissions by 7 percent per capita by 2015. In 2009, he launched the "Cleaner Greener Lincoln" initiative with funding the Nebraska Attorney General's office provided from a class action lawsuit settlement.
"We are using several million dollars in energy stimulus block grant funds and local dollars to prepare and engage our local energy consumers through energy efficiency, energy retrofitting, renewable energy and conservation education programs," he said.
Beutler told conference participants that the "conservation ethic" is part of Nebraska's social, political and business culture and is reflected in the state's tree-planting heritage and its unique public power and Natural Resource District systems. The Nebraska Environmental Trust, which Beutler helped establish as a State Senator, has added initiatives on renewable energy and reducing carbon emissions to its list of funded projects.
The State Legislature recently added a requirement that local comprehensive plans include energy and conservation goals. Earlier this month the City kicked off its comprehensive plan update process, and Beutler said the goal is "to integrate sustainable development principles throughout the plan."
Beutler said Lincoln voters showed their willingness to invest now for the future in approving the Lincoln Haymarket Arena development last month. He said the project will incorporate sustainability principles including brownfield cleanup, LEED building certifications, low-energy transportation and district energy use.
"Local voters in this region are increasingly supporting of sustainable development because we have faith in our time-proven traditions of practicing environmental stewardship and conservation," Beutler said. "We know that investing in and using sustainable technology, programs and development practices makes sense for the long term."
More information on Cleaner Greener Lincoln is available at green.lincoln.ne.gov. More information on the conference is available at MeetingoftheMinds2010.org.


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The scenario involved part of a British brigade under the command of Colonel "Breezy" Windeville. Forces available were the 2nd Battalion, Borsetshire Regiment (four companies and attached machine guns), two squadrons of the Gorblymee Light Cavalry and an armoured car.
Windeville was tasked with taking the Dagastani town of Pashminia and its railway station. The town was defended by Colonel Amirani and a mixture of Dagastani tribesmen and units of the Emir of Dagastan's regular army (the regulars are largely using Turkish kit).
The following photo shows Pashminia from the North-East. A squadron of Light Horse is advancing on the hill, while the bulk of the British infantry attempt to storm the large house and walled garden far to the South, with their right flank covered by the armoured car.
The bulk of the Dagastani regular forces are dug in behind sandbags in the centre, East of the town and railway. These defences include a couple of field guns, that made short work of the armoured car. Below is another shot of the central defensive position. In the background can be seen some native light horsemen, preparing to charge the British attackers
The 2nd Borsetshires stages several assaults on the Southern house (the "merchant's house") taking heavy losses in the process. One such assault can be seen below, The Merchant's house was held by a company of Dagastani militia (essentially, uniformed tribesmen under regular officers) supported by a machine-gun unit.
On the British right (North), the cavalry eventually pushed the defenders off the hill, however this had cost the British one infantry company rendered ineffective and half of the attacking cavalry squadron.
Following a command blunder, the Dagastani regulars in the centre staged an impromptu assault towards the British infantry and machine guns:
However they soon fell back, allowing the Borsetshires to put in a final assault on the Merchant's house despite harrasment from the mounted tribesmen:
At this point, the light was failing and both sides sought to consolidate their positions ready for the second day. Both forces are expecting reinforcements and it is thought that the Dagastanis may even have support from the bolshevik forces of neighbouring Transcortinia. The photos below show the positions taken by the forces at dusk on day 1. The British have pulled back from the North to form a defensive line running along the souther edge of town, running from the Merchant's house, across the railway line and off to the West. The hill has been abandoned for now:
...and a view looking North from behind the British position:
...and a view from the East, looking along the Borsetshire's lines westwards from the Merchant's house:
...and a view looking North from behind the British position:
...and a view from the East, looking along the Borsetshire's lines westwards from the Merchant's house:
The Dagastani's hunker down around the town of Pashminia, and have brought both field guns around to face South:
Lastly, the militia and tribesmen have been moved north to cover the hill:
Lastly, the militia and tribesmen have been moved north to cover the hill:
Everything seems set for an exciting day 2.
The British are expecting the second squadron of cavalry to arrive overnight (they should have appeared on day 1, but seem to have got lost), and a couple of companies of Ghurka rifles are en route.
The Dagastani's are expecting reinforcement by a weak battalion of regular infantry and possibly some Transcortinian bolshevik support in the form of an armoured train.
(Rules were an adaptaion of Blitzkrieg Commander with unit stats made up "on the fly" - it seemed to work!)


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At Heritage Toyota Catonsville we know how important it is to find a vehicle that fits your lifestyle so we offer brand new Toyota models for you to take a look at, like the Toyota Corolla, the Toyota Camry, and the Toyota 4Runner. Be sure to check out our new Toyota showroom for more detailed information about each model available on our lot. To get a head start in the financing process, fill out our Toyota finance application to achieve the car of your dreams. Contact Heritage Toyota Catonsville online for more information or stop by our Baltimore Toyota dealer to test drive one our new models.
*Additional costs include accessories that you add, sales tax, tag and title fees for the state in which the vehicle will be registered, and a dealer processing fee (not required by law) applicable in the state in which the dealer is located ($299 Maryland; $144 Pennsylvania; $699 Virginia and North Carolina). See individual vehicle page or contact the store by phone or email for complete details on all offers.


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Published at Monday, December 18th, 2017 - 02:11:28 AM. Bedding. By Darcel Leroux.
Always take your time reading through the description when buying online to determine what is included in the luxury bedding set you are thinking of buying. In most cases the set will include a duvet cover and matching pillow cases. A single cover will have one pillow case, while double or larger will come with two pillow cases. You will then need to find extra pillow cases and a sheet that matches your colour choice perfectly.
Bedrooms these days are sophisticated, elegant, stylish and comfortable. There is a lot of decisions that go into creating the perfect bedroom space, turning it into a private oasis that guarantees a good night's sleep, but also a place to escape, read a book or just relax after a long day at the office.
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The mission of the Cypress-Fairbanks school library program is to ensure that students and staff are effective users of ideas and information, enabling them to be literate life-long learners. To support this mission, the library staff has selected resources in multiple formats for school and home access by student, their parents, and teachers.
Diane Garland, Library Coordinator


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Kerala Style Fish Curry Recipe by Chef Rida Aftab
10 months ago
• Recipe Name: Kerala Style Fish Curry Recipe
• Chef Name: Chef Rida Aftab
• Show Name: Tarka – Masala TV
Enjoy the true essence and taste of "Kerala Style Fish Curry" while cooking in your kitchen with such an ease and must-have ingredients in your kitchen. It is not just about a dish with usual taste but a treat to your taste buds with a little change in cooking by none other than " Chef Rida Aftab" that has given an entire new flavor, you ever came to taste. "Chef Rida Aftab" is a well-known Pakistani chef, hosting a cooking TV show on Hum Masala TV, the only cooking channel round the clock.


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Empowered Patient, a regular feature from CNN Medical News correspondent Elizabeth Cohen, helps put you in the driver's seat when it comes to health care.
ATLANTA, Georgia (CNN) -- Dr. Anne Nedrow gets the e-mails every day -- e-mails from women patients linking to Web sites of dubious quality.
Patients sometimes have a hard time discerning reliable from unreliable information on the Internet.
One patient wrote Nedrow enthusiastically about an herb to treat low libido. Nedrow, medical director of Women's Primary Care and Integrative Medicine at the Oregon Health Sciences University, clicked on the link, and saw that it was an advertisement for the herb, and there was no science proving that the herb actually worked.
Another e-mail contained a link to a site for a nutritional drink. Again, Nedrow wrote back pointing out that the Web site actually belonged to the company that made the drink, hardly an objective source.
Nedrow's conclusion: Patients sometimes have a hard time discerning objective from subjective, and reliable from unreliable information on the Internet. So we asked her, and three other women's health experts, for their favorite sites on women's health.
Gynecological health
Dr. Christiane Northrup, an obstetrician-gynecologist and author of three books on women's health, says when it comes to infertility, she recommends The Fertile Soul and Fertile Heart, which focus on complementary and alternative therapies.
Also, on the Centers for Disease Control and Prevention's page on assisted reproductive technology, you can look up success rates for fertility clinics nationwide.
For questions about menstrual issues, Northrup recommends The Red Web Foundation, a nonprofit organization the fosters positive views of girls' and women's bodies and menstrual cycles. Watch Elizabeth discuss some of the best sites »
Heart disease
The word is out: Heart disease isn't a man's issue. Women have heart attacks, too, and often the signs are very different from those men see. Nedrow recommends the National Institute of Health's section on women and heart health. There's also Heart Healthy Women, sponsored by the Cardiovascular Research Foundation in collaboration with WomenHeart: the National Coalition for Women with Heart Disease and the Office on Women's Health of the Department of Health and Human Services.
Nedrow also recommends Reynolds Risk Score, a site specially designed for women to calculate their risk of having a heart attack or stroke in the next 10 years. The American Heart Association also has a risk calculator for women.
Breast cancer
Dr. Carolyn Runowicz, past president of the American Cancer Society and herself a breast cancer survivor, recommends the Susan G. Komen for the Cure site as well as the site for the Gynecologic Cancer Foundation. Dr. Pamela Peeke, clinical assistant professor of medicine at the University of Maryland School of Medicine, also recommends the Dr. Susan Love Research Foundation Web site.
Nedrow says the National Osteoporosis Foundation's site is a good source of information. At FRAX, you can calculate your risk of getting osteoporosis using a tool developed by the World Health Organization.
General women's health
Dr. Bernadine Healy, former director of the National Institutes of Health, says her favorite women's health Web sites are from the government: the women's health sections of the Centers for Disease Control and Prevention, the National Institutes of Health, and the Food and Drug Administration. To see what research is going on in women's health, visit the Office on Research on Women's Health.
Here are a few more good sites to turn to for information on women's health:
Mayo Clinic Women's Health Center
National Library of Medicine/MedlinePlus (click here for another NLM site)
New York Online Access to Health
The National Women's Health Information Center of the U.S. Department of Health and Human Services
Peeke Peformance: Dr. Pamela Peeke's Web site
Christiane Northrup, M.D.: Dr. Christiane Northrup's Web site
CNN Medical News Senior Producer Jennifer Pifer contributed to this report.


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One Of The Best In USA – Ankit Sehgal
College CricketNews April 22, 2010 admin 0
The University of the West Indies fast bowlers at the 2010 American College Cricket Championship reminded me some of the feared West Indian pacers – they were fast, and bowled with attitude, hit them and they came charging up determined to let it fly faster, and at your chest or helmet.
Ankit Sehgal
The pitch was fast and bouncy, and the Umpires were lenient with bouncers, so it was a thrill to watch as Ankit Sehgal (MC) took on the UWI fast bowlers. Sehgal struck 49 arrogant runs, in his 2nd game of the day, having scored 54 in an earlier game. The faster they came, the faster they went as he is among the hardest hitters of the ball in USA cricket.
Ankit Sehgal has starred in the Washington Cricket League too. In 2008 he made 175* in a 40 over game, blasting 17 sixes and 10 fours. He also scored the fastest 50, in 16 balls, of the season. With the ball he took 17 wickets at a 13.29 average.
Then in 2009 he was the Cricketer of the Year for the Washington Cricket League. Sehgal again top-scored with 132*, and amassed 579 runs at an average of 57.90. Taking 21 wickets with his spin (16.14 average), he also won the WCL Best All Rounder Award.
Sehgal also played in another League, the WMCB (Washington Metropolitan Cricket Board) where he won 5 awards too.
Ankit Sehgal played cricket at his High school, Delhi Public High School then for clubs that the likes of Gautam Gambhir and Virender Schweg played for. At 18 he came to the US and began school at Montgomery College.
Now Sehgal is at the crossroads of his cricket career, keep playing in the US and hope to make the USA team? Or go abroad where other opportunities beckon.


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Look for more than 80 antique Ford cars in Morenci Saturday morning when the 2012 Michigan Jamboree of Model Ts makes a visit to town.
Organizers aren't sure exactly when the caravan of cars will reach Morenci. The group will leave Adrian Saturday morning and drive about 25 m.p.h. to Hudson. After a visit there, the group will take backroads to Morenci and make a visit to the North Morenci school. After a stop in Morenci, the Jamboree moves on to Blissfield for lunch.
The antique vehicles will be parked downtown in Morenci while drivers and passengers visit the historical society, the old depot and other locations. SPS Photography will set up a photo booth downtown.
The Huron Valley Cranks are the host club for this year's Jamboree that draws participants from clubs around the state. On Friday the drivers will take a lap around Michigan International Speedway and tour Hidden Lake Gardens.


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Will travel 10 miles
$30 per hour.
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First of all, my second language in Elementary through high school was Malay/Indonesian, therefore I am fluent in this language. Secondly, I passed the Standard 2 Malay in my teaching college, that qualifies me to teach this language to students in school. When I was teaching in Singapore, I was the the second language teacher, teaching Malay/Indonesian to 5th grade students in the school. My teaching curriculum for this language consists of learning objects,simple sentences, translating from English to Malay/Indonesian. [more]


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Weekly Giveaway: VegNews Holiday Cookbook! oncewerewesties is the winner!
I've talked a lot about delicious holiday foods in this newsletter. No reason to stop now! VegNews recently released their VegNews Holiday eCookbook (http://vegnews.myshopify.com/collections/books/products/vegnews-holiday-cookbook), and it couldn't be more amazing. Packed with 35 editor-tested-and-approved recipes like Tal Ronnen's Pumpkin Seed Battered "Chicken" with Cranberry Cabernet Sauce, Allison Rivers Samson's Roasted Vegetable Pastry, Robin Robertson's Crispy Latkes, and Beverly Lynn Bennett's Pumpkin Cake with Vanilla Buttercream, you'll want for nothing this season. Except maybe seconds? Perhaps thirds?
For your chance to win a copy, let me know what's on your Thanksgiving menu!
Giveaway ends Tuesday, November 29 at midnight, winner will be selected randomly.
Good luck!
p.s. Are you getting the VegWeb Weekly? It's our free and food-filled newsletter and you can sign up by just entering your email on the home page or on this page in the left hand bar!
so far its spinach quiche , pumpkin bread cranberry juice maybe some homemade pita bread and hummus or bean dip and chips and a pie, salad and some fruit - aproximately.....
Tofurky, of course, cooked with potatoes, onions, carrots. Vegan gravy & stuffing, roasted butternut squash & brussels sprouts, and for dessert double layer vegan pumpkin cheesecake! :)>>>
Tofurkey and several vegan sides.
My great-grandmother's stuffing recipe, turned vegan!
We are having (all vegan food too. Some of it my dad is making, the rest I am making):
-Cranberry pecan rice
-Green bean casserole
-Sweet potatoes with pecans
-a potato dish my sister is bringing that will be vegan too since she is vegan
-homemade bread if I have time to make it tonight, if not, then some kind of refridgerated rolls to put in the oven
For dessert:
-The Ultimate Pumpkin Cheesecake recipe from this site (never made it before but it had rave reviews saying it tasted like pumpkin pie)
-my dad's apple pie
-my sister is making the PB Chocolate Vanilla cheesecake from VegNews (it's her husband's bday tomorrow too, so that is his bday dessert). I highly recommend that cheesecake if you have never tried it.
I can't wait until tomorrow!
This year is super small and simple...chickpea burgers, glazed sweet potatoes and beets, edamame salad, cornbread and lemon blueberry poundcake. Cheers! :bird:
We're going to have a Tofukry feast this year for the first time ever!
Field Roast, mac & cheese, stuffing with kale & walnuts,homemade cranberry sauce,rolls The dessert was vegan pumpkin cheese cake, & vegan lemon pie. This is what I had the rest of the family had regular thanksgiving feast.
Sweet potato, roasted corn and artichoke hearts casserole
Mashed potatoes
Steamed vegetables
Cranberry sauce
Pumpkin cheesecake pie
Chocolate chip cookies
we had:
seiten roast
green bean casserole
mac n "cheese"
corn bread
pecan pie
sweet, this is not a US-only competition!! : )
Thanksgiving doesn't exist here, but one year we did have a 'thanksvegan' feast, and we made spinach/cranberry pies, mashed potatoes and gravy, cornbread, and a gingerbread house!
thanksgiving was a feast by robin robertson posted on vegan.com
oncewerewesties is the winner! congrats!!
Thanks Laura!
I actually already have this book from 2010 though, I didn't realise it wasn't a new edition! So if you want to re-draw the giveaway and pass it on to someone else, I don't mind! : )


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The Golden Hawks girls golf team continued their run of team championships Friday night in Marengo at the Iowa Valley Invitational. Mid-Prairie topped the six team field with an overall score of 212, English Valley finished second at 219 and area school Keota was fifth in the field at 238. The team title for Mid-Prairie was their fifth in six events this season.
Individually Mid-Prairie was led by Leah Parrot who fired a 51. She spoke after the game about the most important hole of her round, number 6 a short par three that was a nightmare for most on the course last night.
"Hole number six, it is a par three and I hit it on the green," Parrot said. "I got an eight before that so I think that got me out of my rut."
Also scoring for Mid-Prairie were Courtney Cayton with her 53, Allison Wertz and Summer Gracy both finished with 54s.
Following the meet title Coach Tracy McArtor talked about what has keyed his teams run this season.
"A lot of it is that the kids just don't give up, they have a bad hole, and then they push it aside and know that they can't change it, so they go on to the next hole," McArtor said. "They've got the mental part of the game now, where they know it already happened, just move on and try to make up a couple strokes here or there and it seems to be working for them."
Mid-Prairie will next be in action Thursday at the Clear Creek Amana Classic


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Citation:Greyser, Stephen A., Sascha L. Schmidt, and Florian Holzmayer. "The Bundesliga in the U.S." Harvard Business School Teaching Note 920-305, November 2019. View Details
Working Paper | HBS Working Paper Series | 2014
The Nobel Prize: A 'Heritage-based' Brand-oriented Network
Purpose — Understanding the Nobel Prize as a 'true' heritage brand in a networked situation and its management challenges, especially regarding identity and reputation.
Methodology — The Nobel Prize serves as an in-depth case study and is analysed within an extended corporate brand identity framework that incorporates reputation.
Findings — The Nobel Prize is a 'true' corporate heritage brand (in this case, organizational brand). It is the 'hub' of a linked network of brands—"a federated republic". The brand core of the Nobel Prize is its set of core values supporting and leading to its promise; "for the benefit of mankind". The core constitutes a hub around which the essential award-granting institutions, as well as the Nobel Foundation and other related entities and stakeholders gravitate. The laureates represent the Nobel Prize track record. The Will of Alfred Nobel, described as "The Nobel Prize federation's constitution" is interpreted by us as indicating a brand-oriented approach within a network of interrelated institutions and organisations.
Research implications — The concept of 'brand-oriented networks' is introduced. An individual organisation's approach to its marketplace, brand-resources and strategy may to varying degrees be brand-oriented. This study suggests that brand-orientation also applies to a network of brands. Separately, the extended version of the "corporate brand identity matrix" provides a corporate brand framework for identity and reputation management, including networked brands.
Practical implications — The new extended framework and the definition of a brand network with a 'hub' provide logic for managing the network. Essential managerial questions on how to leverage brand heritage or not are placed in perspective. Identifying and understanding one's brand heritage and the importance of brand stewardship are reinforced.
Suggestions for further research — The investigation of brand networks (market-oriented and/or brand oriented) and the application of the new "Corporate Brand Identity and Reputation Matrix".
Originality / Value — The first case study of the Nobel Prize from a strategic brand management perspective. The articulation and characterisation of it as a 'brand-oriented network'. The development and application of the new CBIRM.
Keywords: Nobel Prize; heritage brand; brand network; networked brand; brand within a network; brand orientation; brand stewardship; corporate brand identity; reputation; Networks; Organizations; Philanthropy and Charitable Giving; Brands and Branding;
Urde, Mats, and Stephen A. Greyser. "The Nobel Prize: A 'Heritage-based' Brand-oriented Network." Harvard Business School Working Paper, No. 15-010, August 2014.


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Wouldn't It Be Something If We Had A President Who Believed In Liberty?
from the to-dream-a-little-dream deptDan Gillmor has an absolutely fantastic "wishful thinking" speech he'd love to see from a future Presidential candidate, one in which liberty takes a front seat, rather than is seen as something that needs to be chipped away. Go read the whole thing, but here's a snippet to suck you in:
When people say, "You have nothing to fear if you have nothing to hide," ask them if it's fine to install cameras in their homes, not just in the living room but the bedroom and bathroom. Ask them if they'd mind wearing a microphone and video camera every day, so others can check on what they've said and done.Part of the problem we have today is that very few elected officials care about liberty. They care about power, and they believe, incorrectly, that their job involves ditching liberty in an attempt to retain power (which they falsely argue is about "protecting Americans" despite little evidence that the power grab protects anyone but their own interests). It would be an amazing step forward if there were a President who remembered why liberty was such an important issue to our founding fathers.
You are guilty of something. I guarantee it. Lawmakers have created countless new crimes and punishments, and allowed law enforcement to extend old laws in dangerous ways. Have you ever told anything short of the absolute truth when filling out an online form to use some service? We can charge you with a felony for that. And, by the way, we don't need to convict you at trial. If you are a target, we can ruin you financially if you try to defend yourself. This is what we expect in banana republics and police states, not here. And as the surveillance state expands, it will create more targets among people like you.
Our political leaders have made a calculation in recent years. They believe you are too frightened, too cowardly, to face the truth – and that you think liberty is much less important than temporary safety.
We are human. Terrorism unleashes our deepest fears, and our most lethal fury, even though the risk for any one of us is vanishingly low. We must challenge the fear mongers, and ourselves.
Filed Under: civil liberties, liberty, politics, president


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Johnny Depp does a great job playing an off-kilter buccaneer in the Pirates of the Caribbean movies, but can a pile of LEGO bricks—a pile of virtual ones, no less—nail the performance in a new video game? I checked the brand new LEGO Pirates of the Caribbean video game and, well, they nailed it.
We'll have more on the new Xbox 360, PlayStation 3, DS, 3DS, and Wii game soon. But for now, marvel at Depp and LEGO Depp.


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Devlin Cross was Hollywood's biggest stars. He had the pick of the scripts and the pick of the women. While on break from filming his current movie he takes a drive through the countryside and stops at a local art gallery. There the owner isn't star struck by having him in her shop.
Lily Walker is a single mother who wants nothing to do with men. Her goal in life is to raise her son to the best of her ability and give him the stable home life she never had. With her failed marriage behind her the last thing on her radar is a relationship, especially one with a famous movie star.
Not every break up is mutual. Some ex's never let go. Some will do whatever it takes to have that person back in their lives. Dead... or alive...
Buy Now
About the Author
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Kerry Washington had her baby! According to TMZ, it happened two weeks ago, in secret, which means that she actually is Olivia Pope in real life, or at least has an Olivia Pope working for her.
TMZ reports that it's a girl, and her name is Isabelle Amarachi Asomugha. This is the first child for Kerry and her husband, Nnamdi Asomugha. Congratulations, Kerry and Nnamdi!
How a Guy Learned to Love Scandal
See Kerry Washington Flub Her Lines in a Hilarious Scandal Blooper Reel
Follow Eliza on Twitter.
Photo credit: Getty Images


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Brutally Rough U.S. Open Eludes Mickelson Again
Riding a long-iron game that may be the best in the world, Justin Rose won the 113th U.S. Open. It was the sixth silver medal at an Open for Phil Mickelson. Matthew Futterman reports.
This transcript has been automatically generated and may not be 100% accurate.
... I ... it was a demolition Derby when dishing up the U S open title as top depression and Nicholson ... denied again hit with a report of what went down ... the statistics fourth-quarter ... Matt ... Futterman ... map ... to tell your country can she predicted this can happen right so the police that he felt I still think he has denied the ... button for the non golfers out there with his star with the winner what what so special about Justin Rose he won the US open and ... and and the way he won ... the esteemed only when the U S open Bafana team in the forty three years ... since the last one and he was the great too ... and you know I think what what the site yesterday was ability ... to discern of remain ... cool and dad remain steady ... this wasn't going to be a very fast AGCO and at Marion was for the courses is playing so tough ... and he was that he was the one to see who really survives and yet he still was able to get ... tend to not up my survived being the operative word here so many people read suburban get to that second that persist talk about the pain of a loss for Phil Mickelson he just keeps coming up short in the U S open ... in Sydney is this really is is is less chance of gone with this this US open I you know it's August and forty three years so if you don't have the more chances even get I'm really thought he was gonna win the sexy pick them and my printer and so helpful we have this you are going live with this hideous ones seem like it was set up and ... the agency fees that the summit is cough this summer to cough is is how players are feeling about themselves ... period on a cross country the night before the tornado ... deceased died Speakeasy feedback chasing ... a nice on on Tuesday ... and you could tell how happy he was seeking aid on this and he just felt so darn good and bad and sell now and he's so low that you of course that was perfectly laid out for his team ... isn't a precise plan when he wants to be and I you know this that that was all set up for a minute was pretty darn close there was close to was closed not close for Tiger Woods and some others ... I he know he predicted he would lose why he's just this particular course he thinks he can crack its seat is great on courses where he can recover from his wild shots he's pretty while the Fed ... on fifteen and in many scrambles and can Paul Watson Apple's ... around the green light ... if he doesn't ... have that recovery studies courses at the NEP's old classic courses ... Mary and winning football to swell ... Contigroup upon the MPV that I it's it's not like the best national waste is wide open it's a little rough ... Annie CMS's blast away ... there was a hole in one ... right however is the prayer is that I mean to me seems like so impossible that that way that doesn't happen I were friends for a laugh and laugh more often he might think cinema and then and the date of the split up he was eighteen to forty third in U S open history what was strange a bad it was Sean's the funny old enough to actually ... building on seventeen which you know what is ... almost impossible full to even get a birdie on ... this is part of one ... of play he knocked it off the rough on the side hill and just this crazy downs onto the greens in a bank that is a bank shot onto the green and the NSA's War Wall way past agreed ... to with the little that can be a little the EGM is tonight locking about any these dowdy China hit it I get hundreds of guys who am I going to ... fight that this is about being a cry we've taken that found sextet of the one in six minute ... that we do have to stand at Matt Futterman think semester the things that mark our sports section ... and Wall Street Journal and on the beest dot CA


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ender516 wrote:Gillipig wrote:ender516 wrote:Gillipig wrote:ender516 wrote:I have just released a new version of Map Rank, 1.5.6, which should work under Firefox 17.0.1 and fix the problem with non-ASCII characters in player names. Please let me know if you encounter any problems.
This is insane! After having waited super long I finally decided to downgrade to firefox 5 two days ago. And what happens now? Now it works on the latest version! Thank you so much for updating it to work on the latest version of firefox, my timing is just awful though
I've tried it and it works fine for me, it doesn't display the teammate achievement but it never has, so it's nothing that was lost in the update.
Oh, that is a new medal, isn't it? I think that should not be difficult to add.
Are you having issues with slow scrolling of the Map Rank table results?
It's a relatively new medal, but I'm not sure it's newer than trench. Scrolling works good for me.
Your response with regard to scrolling suggests the problem may be specific to the OS or hardware, as I have slow scrolling and even the about:config settings I found suggested as a solution have had no effect. I presume you are now at Firefox 17.0.1 What do you run Firefox on? What version of Greasemonkey are you using?
Yes, I'm on Firefox 17.0.1, I haven't updated to Firefox 18, and I don't plan to until I'm done map ranking lol. I'm running it on Windows 8. My Greasemonkey version is 1.5.


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Buddy Holly would have been 71 years old this Friday, September 7.
To celebrate his life and music, Rudy Sheptock at WILW-FM (94.3) in Wildwood, N.J., will be offering a tribute show during his 7 p.m. to midnight oldies show on Friday night.
I'm honored to be among Rudy's guests. I'll be discussing Buddy's last tour, the subject of my 5-star Amazon-rated book, "The Day the Music Died," from 8:30 to 9 p.m., Central Daylight Time. I'll be followed by Peggy Sue Gerron (yes, that Peggy Sue).
Be there or be square!
Flickr photo of Buddy Holly statue in Lubbock, Texas, courtesy of tentonbricks.


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How well do you know the Code? Think you can spot violations the original installer either ignored or couldn't identify? Here's your chance to moonlight as an electrical inspector and second-guess someone else's work from the safety of your living room or office. Can you identify the Code violation(s) in this photo? Note: Submitted comments must include specific references from the 2011 NEC.
Hint: Out of control
Only two readers were able to correctly identify the violations with this rooftop installation. Dan Geske, president of Rural Electric Service, Inc., Fall Creek, Wis., and Charles J. Grew, a registered professional electrical engineer with Gannett Fleming, Inc., Camp Hill, Pa., were this month's winners.
This photo shows an NM cable run through a rooftop exhaust vent for this apartment building's laundry room dryers. The "warm and fuzzy" laundry lint is clearly visible in the vent and on the roof. Section 300.22(A) requires that no wiring systems of any type shall be installed in ducts used to transport dust, loose stock, or flammable vapors. Lint is dusty and highly combustible. In addition, 334.12(B)(4) does not permit NM cable to be installed in this outdoor wet location. There is also no disconnect for the motor. This is a violation of 430.102(B)(1) and (2) and the exception, because the exception would not be applicable in this case.


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Psycadelik Thoughtz
Tighter Slim Fit T-Shirt
Beautiful Girl Gold Plated Necklace
Want to know what B.o.B is listening to? Stream B.o.B's "John Doe" playlist on Spotify
Check out B.o.B and Priscilla on the Today Show performing "John Doe" from the new album Underground Luxury. Download "John Doe" or Stream and add to your playlists!
Stream B.o.B's "John Doe" Playlist on Spotify (http://smarturl.it/johndoeplaylist). Send B.o.B your "John Doe" Playlists to: firstname.lastname@example.com and he will shar his favorites each week!
Tune in to the Today Show 4/18 to watch B.o.B perform "John Doe" with Priscilla LIVE. Download "John Doe" today: http://smarturl.it/johndoe
Download "John Doe" ft.Priscilla HERE from the new album, "Underground Luxury" http://smarturl.it/johndoe


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Friday, July 30, 2010
Family History Day, Boston, 16 October 2010
The registration fee for this all day event is $38. You can register online.
I attended the last Family History Day in February 2010, and I was impressed with all the classes I attended, the people I met, my private consultation and the vendors. Again, Ancestry.com will be providing free large scale document scanning, and the famously talented NEHGS staff will be providing private fifteen minute consultations for just an additional $5, preregistration required.
Some of the workshops (final class schedule will be posted in September) will include topics such as:
Organizing Your Family Tree
Researching Your New England Ancestors
Finding your Family in Immigration Records
Discovering the New England Historic Genealogical Society
Getting the most out of your Ancestry.com membership
For more information see the website (also for Hotel discounts and transportation links)
click here http://www.ancestry.com/bostonfamilyhistoryday
Questions? Email firstname.lastname@example.com
3 comments:
Wasn't if free last time? That's a big jump in price.ReplyDelete
Marian, the last Family History Day was $30 in Copely Square and included free parking. Actually, it was the free parking that got me to go last time! No mention of parking this time around, and the price reflects a larger venue. I'm going to email them to see if parking is included this time. I'll let you know what they say!ReplyDelete
Marian, The latest word from Josh Taylor at NEHGS is that free parking is not available this time due to the change in venue.ReplyDelete
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More than 50,000 moms and dads spread throughout the world are expected to serve banana splits for dinner over the next few days and thousands have already been devoured by happy kids. Parents aren't putting these ice cream treats onto the table after their kids cleaned their plates of baked chicken and kale salad. Moms and dads are dishing up dessert first—with the intention of giving their kids a lifelong memory.
The dessert extravaganza is all tied to the tragic and inspirational story of Erik and Diane Roberts, parents of a 21-month-old son with Down syndrome and a heart defect. This month the Pittsburgh couple received news that no parents should have to face when doctors told them that nothing more can be done for Ryan. The Roberts made the difficult decision to issue a DNR—Do Not Resuscitate—order for him, according to MSNBC.
The gifts and flowers poured in. Friends asked how they could help. Their Facebook pages were overwhelmed with comments.
Diane posted a message on Facebook: "Go out and create a memory with your kid. Throw a banana split on the table for dinner," Diane says. "Wouldn't you remember having banana splits for dinner one night when you were a kid?"
Soon a friend created a Facebook page titled Ryan's Banana Split Party. As of this post, 51,875 parents have signed on, pledging to feed their kids banana splits for dinner. Many parents are posting photos of their happy kids scooping ice cream, bananas and whipped creams into their mouths. Offices, summer camps, churches and schools are throwing banana split parties in Ryan's honor.
Diane told MSNBC, "To see all those smiles and to see those kids diving into banana splits cracks me up."
I'm so touched by this story and want to thank Diana for reminding parents to take a break from the daily routine—the homework, the violin practice and the swim meets—and do something unexpected that their kids will remember. Pick up your kid from school in the middle of the day and go to the movies. Jump into the pool with your clothes on. Have a banana split for dinner. You don't have to do it once a week or even once a year, but if you do it once, just once, you'll leave a lasting impression.
Source and inspiration: MSNBC


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Learning fiber optics is much easier than learning the laws of electricity. You've probably heard the terms "light tube" and "conduit for light" in reference to an optical fiber. These terms might lead you to think there's some type of hole in the middle of an optical fiber. This is not the case. Looking at a typical optical fiber cross section helps explain its operation.
There are three concentric layers to an optical fiber. Light pulses only through the glass core of the fiber. The cladding (which is a different type of glass) serves as a barrier to keep the light within the core, functioning much like a mirrored surface. The buffer layer (sometimes called the coating) has nothing to do with light transmission and is used only for mechanical strength and protection.
As you can see, light does flow down the center of a fiber like water through a pipe. We could even say that the fiber is a "virtual" tube. Light stays in the center of the fiber, not because there is a physical opening there, but because the cladding glass reflects any escaping light back to the core
These "light tubes" are very thin strands of ultra-pure glass. The dimensions of typical fiber components are:
core: 8 microns to 62.5 microns (a micron is one millionth of a meter)
cladding: 125 microns
coating: 250 microns
The core is one density of glass, the cladding is a second grade of glass, and the coating is a plastic.
To suitably protect our glass fibers, we package them in cabling. It's a misconception that fiber cables are fragile. Many people believe if you drop a fiber cable on a hard surface, it will shatter-after all, it's made of glass! But, this is a myth.
The fiber itself (not the cable, but only the thin fiber) is fairly fragile, although it's surprisingly flexible and will not break easily like sheet glass. (Actually, it's several times as strong as steel, but because it is so thin, it can be broken fairly easily.)
Fiber cables, however, are not fragile at all. In fact they're often more durable than copper communication cables. Optical cables encase the glass fibers in several layers of protection.
The first protective layer is the coating we mentioned earlier. The next layer is a buffer layer, which is typically extruded over the coating to further increase the strength of the single fibers. This buffer can be of either a loose tube or tight tube design. Most datacom cables are made using either one of these two constructions. A third type, the ribbon cable, is frequently used in the telecommunications work and may be used for datacom applications in the future. It uses a modified type of tight buffering.
After the buffer layer, the cable contains a strength member. Most commonly, it's a Kevlar fabric, the material used in bulletproof vests. The strength member protects the fiber and also carries the tensions of pulling the cable. (You should never pull fiber cable by the fibers themselves.)
After the strength member comes the outer jacket of the cable, which is typically some type of polyethylene or PVC. In many cases, however, there will be additional stiffening members, which also increase the cable's strength and durability.
Important field-installed components As with copper cabling, you have field-installed components used to make a working datacom system.
Connectors. Fiber connectors are used to make nonpermanent connections at fiber ends. Because they have such as small diameter, you must hold optical fibers rigidly in place and accurately align them to mate with other fibers, light sources, or light detectors.
Advances in design and technology make connector installation easy today. But, it wasn't always this way.
As the fiber-optic field began to develop, one of the biggest mechanical problems was how to permanently fix the fibers at their ends. The first fiber connectors were difficult to install. They used a variety of glues, ovens, and long, difficult polishing methods. Since then, things have drastically changed.
Although terminating a fiber is not yet as easy as installing a coaxial cable connector, it's far, far easier than before. In fact, you can terminate a fiber in about half the previous required time, and the process continues to get easier as time goes on. Within a few years it should be quite simple.
Splices. You use splices to permanently join the ends of fibers. There are two primary ways this is done: by fusion (the melting of pieces of glass together) and mechanical means. When installing a splice, you must address two critical factors:
The fiber joint must be able to pass light without loss and the joint must be mechanically secure so that it won't be easily broken.
Testing When installing a fiber system (the whole system of optical fibers is often called a cable plant), you must test it to verify its performance. Basically, you're making sure light will pass through the system properly. There are three types of optical testing: Continuity, power, and OTDR testing.
Continuity testing. This is a simple visible light test. Its purpose is to make sure the fibers in your cables are continuous (unbroken). You do this with a modified type of flashlight device and the naked eye. It takes only a few minutes to perform.
Power testing. This accurately measures the quality of optical fiber links. As shown in Fig. 3, a calibrated light source puts infrared light into one end of the fiber and a calibrated meter measures the light arriving at the other end of the fiber. You measure the loss of light in the fiber in decibels.
OTDR testing. This testing uses a piece of equipment properly called an Optical Time Domain Reflectometer, or OTDR. This device uses light backscattering to analyze fibers. Basically, the OTDR takes a snapshot of the fiber's optical characteristics by sending a high powered pulse into the fiber and measuring the light scattered back toward the instrument. You can use an OTDR to locate fiber breaks, splices, and connectors as well as to measure loss. The OTDR method may not give the same value for loss as a source and power meter due to the different methods of measuring loss. However, the OTDR gives a graphic display of the status of the fiber under test. Another advantage is it requires access to only one end of the fiber.
As useful as the OTDR is, it's not necessary in the majority of situations. Also, it's quite expensive. Even when they are necessary, many installers prefer to rent rather than purchase them.
Technical concepts
In addition to the things we've covered so far, you must understand several technical concepts.
Attenuation. This performance characteristic is the measure of weakening of an optical signal as it passes through a fiber. In other words, it's a measure of signal loss. Attenuation in an optical fiber is a result of two factors: absorption and scattering.
Absorption is just that: the absorption of light and its conversion to heat by molecules in the glass. Primary absorbers include residual deposits of chemicals used in the manufacturing process to modify the characteristics of the glass. This absorption occurs at definite wavelengths. (Remember, the wavelength of light signifies its color and its place in the electromagnetic spectrum.) It's determined by the elements in the glass and is most pronounced at the wavelengths around 1000 nm, 1400 nm, and above 1600 nm.
Scattering is the largest cause of attenuation. It occurs when light collides with individual atoms in the glass and is knocked off its original course. Fiber optic systems transmit in the "windows" created between the absorption bands at 850 nm, 1300 nm, and 1550 nm wavelengths, for which lasers and detectors can be easily made.
Networks. To communicate between several pieces of equipment (for example, between 20 different computers in an office), you have to connect them together. To do this, you must:
Develop a logical method of connecting them. (Should they all be tied to a central point or connected in a loop?)
Provide a definite protocol for communicating. (If the machines don't "talk" to each other in some type of order, the whole system will collapse in a jumble of signals the machines can neither separate nor interpret.
There are many types of networks, each with their own strengths and weaknesses. In fact, you've probably heard of them: Ethernet, 10base T, FDDI, ATM, and Token Ring. These are simply different methods of connecting computers together.
Bandwidth. This is the range of signal frequencies or bit rate at which a fiber system can operate. Basically, it's a measure of the amount of signal able to be put through a fiber. Higher bandwidth means more data per second; lower bandwidth means less signal. Dispersion. There are two potentially confusing terms you'll come across in your readings: Chromatic dispersion and modal dispersion. In both of these terms, the word "dispersion" refers to the spreading of light pulses until they overlap one another. This distorts and causes the loss of the data signal.
Chromatic refers to color. Modal refers to the light's path. Therefore, chromatic dispersion is signal distortion due to color, and modal dispersion is signal distortion due to path. Dispersion is not a loss of light; it's a distortion of the signal. Thus, dispersion and attenuation are two very different and unrelated problems. Attenuation is a loss of light; dispersion is a distortion of the light signals.
Why use optical fiber, anyway? We use optical fiber to transmit all types of data and communications signals over all distances, short or long. Because the amount of data and communications signals used for business and personal use has grown exponentially in recent years, sending high amounts of signal has become necessary for modern life. In 1987, for example, an average home used about 3000 Hz worth of bandwidth (basically one telephone line). Now, it's not uncommon for the same home to use two 56 KHz modems transferring data; 14,400 baud for fax transmissions, several hundred MHz of cable television, and 3000 Hz of voice, all at the same time. This situation is often more dramatic for businesses.
As you can see, our need for more signal transmission capacity is urgent and increasing. The communications networks built of copper wire simply cannot keep up. Yes, copper is reliable and served us well for decades, but it cannot operate well at high signal transfer rates. For data transfer rates of above 50 million bits per second (Mb/s), you need special systems copper wiring. Above 150 Mb/s, even the best copper wiring is questionable.
Optical fiber, on the other hand, can handle transmission rates many times that high. At the time of this writing, systems operating at 40 billion bits per second (gigabits per second, or Gb/s) over a single fiber are common, and we are not really sure how high our bit rates will be able to go. We are certainly nowhere near the limit yet.
Another advantage to optical fiber is its electrical immunity. Because optical fiber cable is nonmetallic, it cannot emit or pick up electromagnetic interference (EMI) or radio frequency interference (RFI), each of which is a problem with metallic conductors.
Furthermore, cross talk between FO cables does not exist. Additionally, FO cabling has no grounding or shorting problems. This is also an important feature when installing communications wiring in hazardous environments. Finally, optical fiber cabling causes no sparking or excessive heat-even when broken.
The security of optical fiber is also far superior to that of copper wire. Electronic bugging depends on electromagnetic monitoring. Because optical fibers carry light rather than electricity, they are immune to bugging. In order to plant a bug on an optical fiber cable, you have to physically tap the cables. However, this is easily detectable because the signal diminishes and error rates increase.
Currently, the industry uses optical fiber for all long-distance telephone traffic and increasingly for local telephone circuits. Other communications systems, from cable television to computer networks, are changing over to optical fiber right now. Eventually, almost every communication signal will be sent over optical fiber.


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Plastic Carpet Protector
Clear vinyl plastic carpet protector runner. 2ft 3" (70cm approx.) wide. Our clear vinyl carpet protector is available in 5 different lengths starting from 6ft. Save carpets from wet and dirty shoes !
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Channels Overview
Daggett Shuler Law
When you need a North Carolina Personal Injury, Workers' Compensation or Social Security Disability attorney, call Daggett Shuler and their team of qualified professionals. Daggett Shuler is dedicated to protecting the rights of victims injured in accidents, of workers hurt on the job, and of people who are in need of Social Security Disability benefits.
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Four Pillars Chardonnay Barrel Gin (500ml)
Yarra Valley, Victoria, AUSTRALIA
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