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pd05fe01 Remarks in a Meeting With Catholic Charities...
<DOC> [Weekly Compilation of Presidential Documents] [frwais.access.gpo.gov] [Page i-ii] Monday, February 5, 2001 Volume 37--Number 5 Pages 231-255 Contents [[Page i]] Weekly Compilation of Presidential Documents [[Page ii]] Addresses and Remarks See also Appointments and Nominations Cabinet, meeting--244 Catholic charities--243 Congress, meetings Black Caucus--244 Leadership--237, 238, 239, 243 Energy Policy Development Group, meeting--236 Faith-based initiative, announcement--232 Fishing School--241 Legislative agenda--237, 238, 239, 243 National Prayer Breakfast--245 New Freedom Initiative--247 Pan Am 103 trial verdict--243 Radio address--231 Swearing-in ceremony for Secretary of the Treasury Paul H. O'Neill-- 241 Virginia, Republican Congressional retreat in Williamsburg--250 Appointments and Nominations White House Office, Director, Office of Faith-Based and Community Initiatives, remarks--232 Communications to Congress Air Force operating location near Groom Lake, NV, letter--245 Export Administration Act of 1979, lapse, letter transmitting final report on the national emergency--250 Communications to Congress--Continued ``New Freedom Initiative,'' letter transmitting--249 Prescription drugs, letter transmitting blueprint for assistance to help Medicare beneficiaries buy--239 Executive Orders Agency Responsibilities With Respect to Faith-Based and Community Initiatives--233 Establishment of White House Office of Faith-Based and Community Initiatives--235 Interviews With the News Media Exchanges with reporters Cabinet Room--236, 238, 239, 244 Oval Office--237 Proclamations National African American History Month--249 Supplementary Materials Acts approved by the President--255 Checklist of White House press releases--255 Digest of other White House announcements--254 Nominations submitted to the Senate--254 Editor's Note: The President was in Williamsburg, VA, on February 2, the closing date of this issue. Releases and announcements issued by the Office of the Press Secretary but not received in time for inclusion in this issue will be printed next week. WEEKLY COMPILATION OF ------------------------------ PRESIDENTIAL DOCUMENTS Published every Monday by the Office of the Federal Register, National Archives and Records Administration, Washington, DC 20408, the Weekly Compilation of Presidential Documents contains statements, messages, and other Presidential materials released by the White House during the preceding week. The Weekly Compilation of Presidential Documents is published pursuant to the authority contained in the Federal Register Act (49 Stat. 500, as amended; 44 U.S.C. Ch. 15), under regulations prescribed by the Administrative Committee of the Federal Register, approved by the President (37 FR 23607; 1 CFR Part 10). Distribution is made only by the Superintendent of Documents, Government Printing Office, Washington, DC 20402. The Weekly Compilation of Presidential Documents will be furnished by mail to domestic subscribers for $80.00 per year ($137.00 for mailing first class) and to foreign subscribers for $93.75 per year, payable to the Superintendent of Documents, Government Printing Office, Washington, DC 20402. The charge for a single copy is $3.00 ($3.75 for foreign mailing). There are no restrictions on the republication of material appearing in the Weekly Compilation of Presidential Documents. [[Page 231]] <DOC> [Weekly Compilation of Presidential Documents] [frwais.access.gpo.gov] [Page 231] Monday, February 5, 2001 Volume 37--Number 5 Pages 231-255 Week Ending Friday, February 2, 2001 The President's Radio Address January 27, 2001 A week ago today I received a great honor and all the great responsibilities that come with it. The first order of business is education reform, and we have started strong. On Tuesday I sent to Congress a package of reforms to turn last year's pledges into this year's laws. I want to make all of our public schools places of learning and high standards and achievement. Our country must offer every child, no matter what his or her background or accent, a fair start in life with a quality education. I also met this week with congressional leaders in both parties, and we found a lot of agreement on the basic goals of reform. No one is content with the status quo. Most are open to new ideas. Everyone agrees at least that the problems are serious and action is urgently needed. This city has heard so much talk over the years about education reform. So many different approaches have been tried. So many new programs have been created. But we need more than a few new programs; we need a new way of thinking. We must go back to the fundamentals of early reading and regular testing, local control, and accountability for results, clear incentives for excellence and clear consequences for failure. These are the elements of the plan I am proposing. Real reform starts by giving schools and school districts more authority and flexibility. We cannot expect schools to change unless they have the freedom to change. My plan respects the principle of local control. It does not try to run the schools from a central office in Washington. I view principals, teachers, and parents as allies in reform. They are ready to raise the standards, ready to take responsibility, and answer for results. Those results must be measured by testing every child every year, in tests developed and administered by States and local districts, not the Federal Government. Without yearly testing, we do not know who is falling behind and who needs our help. Without yearly testing, too often we don't find failure until it is too late. Testing allows us to help children early, before frustration turns into apathy. We need to aim high, but we also need to be realistic. Many schools, particularly those in poor neighborhoods, will need help to meet high standards. And they will have it, including a new $5 billion initiative over 5 years for reading instruction. The goal is to improve our public schools. We want them to succeed, and when they're willing to change, we'll give them the tools to do so. At the same time, we will not continue to pour taxpayers' money into schools that do not teach and will not change. My plan will give every failing school a fair chance to improve, but there will be a deadline, a moment of truth when parents are given better options and their children are given a way out. There are some honest differences of opinion in Congress about what form these options should take. I have my own plan which would help children in persistently failing schools to go to another public, private, or charter school. Others suggest different approaches, and I am willing to listen. But all reform must be based on a principle: Children and parents who have had only bad choices need better choices. And it is my duty as President to help them. In sending my plan to Congress, I ask that we act before this summer, when schools begin planning for the next school year. I hope to have the support of Republicans and Democrats alike, and I hope to have your support, as well. Thank you for listening. Note: The President spoke at 10:06 a.m. from the Oval Office at the White House. [[Page 232]] <DOC> [Weekly Compilation of Presidential Documents] [frwais.access.gpo.gov] [Page 232-233] Monday, February 5, 2001 Volume 37--Number 5 Pages 231-255 Week Ending Friday, February 2, 2001 Remarks Announcing the Faith-Based Initiative January 29, 2001 Good morning. Thank you all for coming. I take great joy in making this announcement. It's going to be one of the most important initiatives that my administration not only discusses but implements. First, it's good to have so many groups represented here: religious and nonreligious; Catholic, Jewish, Protestant, and Muslim; foundations and other nonprofits. I want to thank you all for coming. This is a collection of some of the finest America has got to offer, people who lead with their hearts and, in turn, have changed the communities in which they live for the better. This meeting is a picture of the strength and diversity and compassion of our country. This is a diverse group, but we share things in common. They provide more than practical help to people in need. They touch and change hearts. And for this, America is deeply appreciative. Everyone in this room knows firsthand that there are still deep needs and real suffering in the shadow of America's affluence. Problems like addiction and abandonment and gang violence, domestic violence, mental illness, and homelessness. We are called by conscience to respond. As I said in my Inaugural Address, compassion is the work of a nation, not just a government. It is more than the calling of politicians; it is the calling of citizens. It is citizens who turn mean streets into good neighborhoods. It is citizens who turn cold cities into real communities. It is one of the great goals of my administration to invigorate the spirit of involvement and citizenship. We will encourage faith-based and community programs without changing their mission. We will help all in their work to change hearts while keeping a commitment to pluralism. I approach this goal with some basic principles. Government has important responsibilities for public health or public order and civil rights, and Government will never be replaced by charities and community groups. Yet when we see social needs in America, my administration will look first to faith-based programs and community groups, which have proven their power to save and change lives. We will not fund the religious activities of any group, but when people of faith provide social services, we will not discriminate against them. As long as there are secular alternatives, faith-based charities should be able to compete for funding on an equal basis and in a manner that does not cause them to sacrifice their mission. And we will make sure that help goes to large organizations and to small ones, as well. We value large organizations with generations of experience. We also value neighborhood healers, who have only the scars and testimony of their own experience. Tomorrow I will begin turning these principles into a legislative agenda. I will send to Congress a series of ideas and proposals. Today I want to raise the priority and profile of these issues within my own administration. I want to ensure that faith-based and community groups will always have a place at the table in our deliberations. In a few moments, I will sign two Executive orders. The first Executive order will create a new office, called the White House Office of Faith-Based and Community Initiatives. The head of this office will report directly to me and be charged with important responsibilities. He will oversee our initiatives on this issue. He will make sure our Government, where it works with private groups, is fair and supportive. And he will highlight groups as national models so others can learn from them. The second Executive order will clear away the bureaucratic barriers in several important agencies that make private groups hesitate to work with Government. It will establish centers in five agencies--Justice, HUD, HHS, Labor, and Education--to ensure greater cooperation between the Government and the independent sector. These centers will report back on regulatory barriers to working with nonprofit groups, and make recommendations on how those barriers can be removed. I have put this broad effort into the hands of two exceptional people--first, Steve [[Page 233]]
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Keeping a check on those sweet cravings may not be as hard as you think. Try these tips…
Think you can't resist chocolate or cakes? Bear in mind that you're more likely to indulge a sweet tooth if you're hungry. So always eat three well-balanced meals, spread evenly, and have healthy ingredients, such as fruit, nuts or low-fat yogurt to snack on. Eating regularly keeps blood sugar levels topped up, preventing dips that send you racing for the biscuit tin. When you do decide to treat yourself, use these tricks to stop you going overboard.
Often we just need a little taste to satisfy a craving, so don't automatically reach for the standard-size version of your favourite sweet treat. Are you able to get it in a smaller size? Go for one scoop of ice cream rather than a double, or a treat-size bar of chocolate instead of the regular one.
Sugary foods are often high in fat, so if you can't resist, satisfy your sweet tooth with the food you fancy – but choose a lower-fat or lower-calorie variety. If you crave a creamy hot chocolate, choose a low-fat instant hot choc. And, instead of that handful of chocolates, have a few fat-free jelly beans.
It's a lot easier to opt out of the office chocolate run if you keep a bowl of fruit on your desk – but it needs be at its best to be an appealing alternative to a biscuit. Fruit that's in season tastes sweeter. Stock up on citrus fruits, apples and pears in autumn and winter, and in spring and summer choose delicious sweet berries and stone fruits, such as peaches and nectarines.
After eating a satisfying main course, many of us will still end a meal with a pud – which may appeal but not suit any weight-loss plans. The key is to wait at least 15 minutes before having dessert to give your brain time to recognise your stomach is actually full. If then you still feel like something sweet, choose a low-fat treat such as fruit salad, sugar-free jelly, baked apples or lemon sorbet.
We often eat sweet food on the go – something we've picked up at the supermarket on the way home from work or a sweet drink gulped down as we're walking. If you're going to have a sweet treat, take the time to enjoy it: sit down, relax and eat it slowly, so you get maximum pleasure from it.
It's one of the oldest tricks in the book, but when sugar cravings hit, get your toothbrush out. Toothpaste leaves a fresh, mint flavour in your mouth that actually spoils the flavour of classic sweet treats such as biscuits and confectionery.
*Weight-loss results will vary and are down to your individual circumstances and the amount of weight you have to lose.
Fibre-rich foods make you feel fuller for longer, so you can 'trick' yourself into eating fewer calories. Find out how to get more
THERE IS SOME EVIDENCE that suggests people who have higher intakes of wholegrains, which tend to be rich in fibre, may take in fewer calories overall – and the reason is simple: they fill us up.
'High-fibre foods are a good way to bulk out your diet without adding too many calories,' says HFG nutrition consultant Juliette Kellow. 'For example, having a smaller portion of meat and filling the space with lots of extra veg will mean your plate still looks really full. This is important because studies show that we tend to consume the same quantity of food each day rather than the same amount of calories, meaning it's possible to 'trick' ourselves into consuming fewer calories without feeling any hungrier.'
The Scientific Advisory Committee on Nutrition (SACN) has recommended that the current daily guideline fibre intake be increased from 24g a day to 30g. However, on average, British adults only manage to eat around 18g fibre a day – and some experts believe this may be part of the reason we're struggling to control our weight.
Increase your fibre intake over a few weeks so your digestive system can adapt. At the same time, drink more water – more fibre means you need more fluid.
This is the amount you could add every time you eat…
• 1tbsp chia seeds 5.6g
• 40g Bitesize Shredded Wheat 5.2g
• 30g bran flakes 4.5g
• 2 Weetabix 3.8g
• 40g porridge oats 3.6g
• 80g frozen berries 2.5g
• 1 slice granary bread 2.1g
• 1 grilled tomato 1.6g
• 1 banana 1.5g
• 1tbsp peanut butter 0.7g
• ½ x 400g tin mixed beans 7.4g
• 200g tin or snack pot baked beans 7.2g
• 4 rye crispbreads 6.8g
• 200g jacket potato 5.4g
• 1 pear 5g
• 1 wholemeal wrap 4.3g
• ½ medium avocado 3.3g
• 1 slice wholemeal bread 2.8g
• 1 cereal bowl of mixed salad 1.9g
• 1tbsp mixed seeds 1.4g
• 230g cooked wholemeal pasta 10.7g
• ½ x 400g tin lentils 7g
• 200g cooked quinoa 5.6g
• 80g frozen peas 5.4g
• ½ x 400g tin chickpeas 4.9g
• 180g cooked brown rice 2.9g
• 200g cooked couscous 2.8g
• 80g carrots 2.7g
• 80g broccoli 2.5g
• 80g sweetcorn 2.2g
• 1 orange 3.6g
• 50g reduced-fat hummus 3.3g
• 30g almonds 3.2g
• 30g dried apricots 2.5g
• 1 apple 2.4g
• 3 handfuls (15g) plain popcorn 2.2g
• 1 reduced-fat hot cross bun 2.2g
• 80g blueberries 1.9g
• 3 celery sticks 1.3g
*Weight-loss results will vary and are down to your individual circumstances and the amount of weight you have to lose.
'It's easy to get into the routine of eating the same thing day in, day out. If this sounds like you, chances are you're missing out on valuable nutrients because you're not eating a varied enough diet,' says HFG nutritionist Amanda Ursell. 'Plan ahead and shop with a list so it's easier to have plenty of different meals over the week.'
'Men tend to leave for work with just their wallet, keys and phone. Then at lunchtime they buy whatever's convenient – likely to be a pasty from the local shop, lasagne in the canteen or a high-calorie sandwich,' says HFG expert Professor David Haslam, chair of the National Obesity Forum. 'If they thought ahead and considered there may not be healthy options nearby, they could make a nutritious packed lunch at home.'
'Some men eat whatever they're served,' says Amanda. 'If they order a large pizza and get a free side of fries, they'll eat it all, hungry or not.'
It's not so much the coffee that's the problem but rather the extra calories from milk and sugar that sneak into your daily intake.
'Constipation is a common complaint in men who don't eat nearly enough fruit, veg, wholegrains and other fibre-rich foods, such as beans and other pulses,' says Amanda. 'Not getting enough fibre will hinder your weight-loss efforts, too, because fibre-rich foods keep you fuller.'
'Drinking lots of soft drinks, energy drinks, sports drinks or alcohol is another common way men take in excess calories without realising,' says David. One pint of (ABV 4%) lager has around 180kcal and a typical sports drink has around 140kcal – have one of these every day and you're looking at gaining over 1st a year.
*Weight-loss results will vary and are down to your individual circumstances and the amount of weight you have to lose.
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We help you correct the 10 most common causes of aches and strains
POORLY PERFORMED MOVES can result in aches, pains and strains. To get toned without feeling sore, check your technique and follow our simple exercise fixes.
Works The upper arms
The mistake Trying to lift too heavy a weight, which takes the focus from the biceps and on to the shoulders.
Get it right 'For general strength training, pick a weight with which you feel comfortable performing 15–25 reps fully and slowly without losing control,' says personal trainer Ruth Stone. 'The last few reps should feel like real work, but shouldn't be so tough that you compromise posture or technique. Make sure your back is stable and your shoulders are relaxed. Always confine the movement to the elbows and make sure you go from full extension to full flex every time. Also, avoid pushing your elbows in at the waist – this will transfer the weight from the arms to the torso.'
Works The biceps and all the major muscles of the upper back
The mistake Hunching your back forward while straining against too heavy a weight.
Get it right 'Keeping the long line of the spine is imperative here, and engaging the stomach muscles, as you do for the plank, helps you do this,' says Ruth. 'The chest should be "open" throughout – visualise your shoulder blades as two pages of a book closing towards the spine to achieve what's needed.'
Works Muscles through the body, especially abdominal and back muscles
The mistake Letting your body sag, which puts stress on the lower back.
Get it right 'The body needs to be kept straight, with taught abdominal muscles and glutes,' says Ruth. 'If you can do this in front of a mirror, it helps. You want to avoid a banana-shape body – there should be a straight line running from your shoulders, through your hips, to the knees and on to the ankles. I always advise participants to visualise themselves in swimwear and someone taking a picture of them. Invariably, they engage their core and can achieve better posture and endurance as a result.'
Works Leg muscles, including, quadriceps (front of thighs), hamstrings (back of thighs) and glutes (buttocks)
The mistake Poor posture puts too much strain on the lower back and not enough emphasis on the legs.
Get it right 'Ensure your heels remain rooted and your spine keeps its length,' says Ruth. 'The bend should come from the knees and there should be a natural flex of the hips to keep you balanced as you squat. If you're new to squats, I'd advise keeping your legs wider apart to begin with, gradually working towards hip distance between the feet as your technique improves.'
Works The muscles in your back and upper arms
The mistake Pulling the bar behind the neck, which puts a heavy load on your spine instead of working your muscles.
Get it right 'The bar should be pulled to the front of the body and level with the chin,' says Ruth. 'And try to keep your head up. Be careful with your weight selection and ensure you have as much control on the way up as you do on the way down. Aim for slow, continuous movement to initiate greater control and better results.'
Take your time. Learning correct techniques will help you get results faster
Works Pectoral chest muscles
The mistake Failing to keep the shoulders back, and squeezing the chest muscles together when bringing the weights in.
Get it right 'Imagine your shoulder blades are the hinge and your arms the doors. So the hinges stay still in space while the door moves. If you squeeze the shoulders you're narrowing the door frame, which is what you want to avoid,' says Ruth. 'Concentrate on keeping your shoulders back, while resisting the temptation to punch out with your arms – ensure you really push from your pecs. Also, keep your elbow joints soft when the arms are long because if you lock them, the load will leave the muscle and go to the joint.'
Works All the major muscles in your lower body, including the quadriceps, hamstrings and glutes
The mistake Putting your knee over your toe, with the pressure on the ball of your foot, which will make you unbalanced and prone to injury.
Get it right 'As with the plank, a mirror is sanity, not vanity,' says Ruth. 'It's best to start in the low position to get your footing right: both knees should be at a 90° angle, with the front one positioned over the heel and the back one under the hip. As you advance the exercise, you can work smarter by peeling the toes of the front foot off the floor.'
Works The abs
The mistake Straining with your neck as you curl up.
Get it right 'Speed is more important than range here, so keep it slow and low to avoid putting strain on your neck,' says Ruth. 'Watch out for rounding the shoulders and keep your elbows level with your ears (don't bring them forward). Try to exhale through the mouth as you lift and inhale through the nose as you lower. Also, be wary of any lightness or lifting in the legs – this is an indication your hips are assisting.'
Works Leg muscles (quadriceps, hamstrings and glutes)
The mistake Setting the seat in the wrong position, so you go 'too deep', with the danger of putting too much stress on the lower back and locking your legs as you come back up.
Get it right 'Bending to a 90° angle at the knee is adequate here – you should keep the knees aligned with the heels,' says Ruth. 'If you're guilty of locking your knees when your legs are extended, try slowing the movement down and stopping with the legs just shy of full extension.'
Works Muscles in the hips
The mistake Thinking you're working your abs when you're meant to be working your hip flexors.
Get it right 'This one is not so much about technique as muscle focus,' says Ruth. 'If you want to strengthen the hips, stick with it, but if you're looking to work out your core (abdominal area), try leg extensions instead. Lie on the floor with your feet up and knees bent at 90°, then progress to extending your legs away from you and bringing them back to the start position.
If you're not in the habit of exercising, don't be put off starting – no one ever got fit overnight. Use our easy tips to build activity into your daily routine
ANY ACTIVITY IS BETTER than none. Gradually increase the amount you do and the effort you put in – walk for five minutes longer each week, say, and up the intensity. Walking at a brisk pace can burn 100 more calories per hour than just strolling. Try these anywhere ideas…
Work exercise into your commute Walking, running or cycling even a part of the journey will do wonders for your wellbeing, boosting mood as well as shrinking your waistline. Find out if your company participates in the Cycle To Work bike scheme (lending you funds for a tax-free bike), and if they don't, suggest they join up. Check out cyclescheme.co.uk. An average user burns 8,391 calories a month this way.
Leave your desk Make office life less sedentary – instead of sending internal emails or making calls, walk over to your colleagues and have face-to-face discussions. Volunteer for the morning coffee run, which will get you a dose of fresh air and exercise.
Turn dull chores into a workout OK, so we're never going to look forward to doing the housework. But why not kill two birds with one stone? Vacuuming or floor-scrubbing is a lot less tiresome if you stick the radio on and up the pace in time to the music.
Don't talk yourself out of it Just remember you're no different from anyone else – some mornings you'll wake up and think, 'I don't want to exercise.' But fitness trainers have long been telling us that if we can take the first step and get to the gym or fitness class, after just 10 minutes all that 'I don't want to do it' will have gone and you'll feel happy you did it.
Make the school run count Instead of automatically hopping in the car after the school run, set tasks and go to places that keep you and the children active. Can you walk home via a park, or take them swimming? Getting the family more active will help your own efforts to get fit – for ideas see flora.com.
Embrace active gaming If your family are fans of games consoles, switch to games that get them off the sofa. Try fitness-inspired, active games that all the family can play together. We love the Zumba Fitness range for Xbox 360 and the My Fitness Coach for Wii series, available from Amazon.
Swap the indoors for out Research carried out by Mind, the mental health charity, found being active in the fresh air benefits our mental and physical health, increasing self-esteem and decreasing tension and depression. Keep a weekly record of how much time your family spends being sedentary, then commit to switching just one hour each week to outdoor activities: anything from walking the dog to playing tennis.
Rewire your past You may have hated netball at school, but that doesn't mean you can't start to love it now. Give sporty things you previously disregarded a go and you'll probably surprise yourself. It's worth a try.
Take a break 'Mounting evidence points to a sedentary lifestyle as one of the biggest risk factors for obesity and chronic disease,' says Healthy Food Guide expert and GP Dawn Harper. Always get away from your desk at lunchtime to stroll outside.
Get the itch Some people are always thinking 'Right, what can I do now?' By thinking yourself more active it will gradually become your mindset and you'll find yourself building more activity into every day.
Try a 10-min fix If you've told yourself you don't have time to exercise, the latest research shows that exercising in short bursts is an effective way to improve health and strengthen and tone your muscle groups. Got to pick up a few groceries? Leave the car at home and cycle down the road to the shops.
DIETARY FIBRE IS FOUND in plant foods such as cereals, pulses, fruits and vegetables. Until recently, it was thought to be completely indigestible, but we now know that some fibre can be broken down in the large intestine by gut bacteria. For the best health benefits, eat a variety of fibre-rich foods each day. There are two main types of fibre:
This is found in good amounts in fruit, veg, oats, barley and pulses such as beans, lentils and peas. It forms a gel in the intestine that's thought to slow down the digestion and absorption of carbohydrates, especially glucose.
This means it helps to keep blood sugar levels steady, preventing dips that can leave you reaching for sugary snacks. A certain type of soluble fibre called beta-glucan, found in good amounts in oats, binds with cholesterol and prevents it being reabsorbed into the bloodstream, lowering the risk of heart disease.
This tends to be found in larger amounts in cereal grains. Wholemeal flour and bread, wholegrain breakfast cereals, brown rice and wholemeal pasta are all good sources. This type of fibre is vital for a healthy digestive system – it's been linked to helping to prevent bowel complaints, from constipation to cancer – as it assists the smooth passage of food through the body.
DIETARY FIBRE IS FOUND in plant foods such as cereals, pulses, fruits and vegetables. Until recently, it was thought to be completely indigestible, but we now know that some fibre can be broken down in the large intestine by gut bacteria. For the best health benefits, eat a variety of fibre-rich foods each day. There are two main types of fibre:
This is found in good amounts in fruit, veg, oats, barley and pulses such as beans, lentils and peas. It forms a gel in the intestine that's thought to slow down the digestion and absorption of carbohydrates, especially glucose.
This means it helps to keep blood sugar levels steady, preventing dips that can leave you reaching for sugary snacks. A certain type of soluble fibre called beta-glucan, found in good amounts in oats, binds with cholesterol and prevents it being reabsorbed into the bloodstream, lowering the risk of heart disease.
This tends to be found in larger amounts in cereal grains. Wholemeal flour and bread, wholegrain breakfast cereals, brown rice and wholemeal pasta are all good sources. This type of fibre is vital for a healthy digestive system – it's been linked to helping to prevent bowel complaints, from constipation to cancer – as it assists the smooth passage of food through the body.
The nutritional lowdown
Olive oil contains more monounsaturated fat than any other oil – the type that helps to lower LDL (bad) cholesterol and raise HDL (good) cholesterol. That's why it's often touted as one of the healthiest oils. Extra-virgin olive oil contains polyphenols, too, which act as antioxidants in the body. Different oils are best suited to different uses. For example, extra-virgin is perfect for dressings but less ideal for cooking as it has a low smoke point (the temperature at which the oil starts to smoke and break down, losing its quality, flavour and health benefits).
You may be perfectly content and not feel hungry at all, but you indulge freely when food is at hand. The legacy of our caveman genes drives us all to eat this way – it was a survival mechanism in a world where the food supply was often uncertain. But in the modern, western world, we're surrounded by temptation, so environmental eating works against us. Think of the chocolate at the checkout, the biscuit jar in the office kitchen, or the nibbles on offer at parties. In situations like these, there's an automatic hand-to-mouth action that's not so healthy.
Professor Brian Wansink is renowned for his award-winning research into eating behaviour. In 2006, as director of New York's Cornell University Food and Brand Lab, he conducted a study on how environmental factors can influence why we eat. When Brian put lollies in clear and opaque bowls on office workers' desks, the workers ate more lollies from the clear bowls. Hardly surprising, you may think, but they still ate more lollies from the clear bowls even when they were further away than the lollies in the opaque bowls.
Unfortunately, our society has made unhealthy food so accessible that environmental eaters are at risk of harm from excessive weight gain.
Some 95% of vets agree the weight of our canine pals is now their biggest concern for pet health and suggest around one in three domestic dogs is obese. The figures aren't much better for cats – the organisation International Cat Care estimates around 20% to 25% of cats are obese.
Why worry? Vets explain that the risk of disease associated with carrying too much weight is exactly the same for dogs and cats as it is for humans. That means a higher risk of diabetes and heart disease, for example, as well as lack of stamina, joint problems and breathing difficulties.
Signs your dog is overweight:
*You can't see the ribs clearly and you only feel them with significant pressure.
*The waist isn't easily visible behind their ribs when viewed from above.
*You can feel fat over the spine and base of the tail.
*The abdomen isn't tucked up when seen from the side.
Signs that your cat is overweight:
*The ribs are hard to feel.
*There is a moderate to thick layer of fat covering all the bony prominences.
*The cat has a pendulous 'skirt' (bulge under the abdomen), with no waist.
Tips and facts for keeping your pet fit:
1 Keep a record for a week, noting down everything your pet eats, including nibbles and treats in-between meals. This record will be useful when discussing your pet's nutritional needs with your veterinary practice.
2 Reward your pet with a game of fetch or an extra snuggle instead of a treat.
3 Switch to healthy snacks. Most dogs will be happy with raw or cooked carrot sticks or, for an occasional treat, small pieces of wafer thin ham or chicken. Tiny slices of chicken are ideal for cats, too.
4 Any diet – including a weight- loss one – needs to be a complete diet, with the same level of nutrients but fewer calories.
5 Sudden, rapid weight loss can leave pets prone to other serious health problems, so talk toyour vet about a sensible plan.
6 Encourage your cat to go out. Dogs love walking, so make time for it on a daily basis.
Remember, any significant weight gain will reduce your pet's quality of life and make the exercise they need less enjoyable (due to lack of stamina). It also means they'll suffer more in the summer heat than their slimmer friends.
The oil of choice in the Med is made from pressing whole olives from the native olive tree – different grades include blended, virgin and extra-virgin.
The nutritional lowdown
Olive oil contains more monounsaturated fat than any other oil – the type that helps to lower LDL (bad) cholesterol and raise HDL (good) cholesterol. That's why it's often touted as one of the healthiest oils. Extra-virgin olive oil contains polyphenols, too, which act as antioxidants in the body. Different oils are best suited to different uses. For example, extra-virgin is perfect for dressings but less ideal for cooking as it has a low smoke point (the temperature at which the oil starts to smoke and break down, losing its quality, flavour and health benefits).
Olive oil vs Rapeseed oil
Bright yellow rapeseed crops are now widely grown in UK fields. The oil is extracted from the seeds of the rapeseed plant to produce a golden oil.
The nutritional lowdown
Rapeseed oil contains the least saturated fat of all oils – and that's good, as current advice confirms a diet high in saturated fat is linked to poorer heart health. It has less monounsaturated fat than olive oil, but a bigger proportion of polyunsaturated fat, which helps to lower LDL cholesterol. Plus, rapeseed oil contains considerably more vitamin E than olive oil – a tablespoon provides a fifth of our daily need for this powerful antioxidant. It's also a good choice for cooking as its high smoke point allows it to retain its nutrition credentials.
Rapeseed oil. It's lower in saturated fat, higher in vitamin E and has a higher smoke point, making it the better choice for cooking. However, it doesn't have the polyphenols that extra-virgin olive oil contains. Opt for rapeseed oil for cooking and olive oil for drizzling, but use both sparingly as they're high in calories.
My dieting wake-up call
After seeing how a colleague lost weight and thinking how fantastic she looked, I knew it was time for me to change. I wanted to feel good about myself, which I hadn't since my mid-20s. I'd lost 2st when we moved house six years ago – but that was mainly due to all the stress of moving, unpacking and setting up our new home, as well as being a mum and housewife and everything that involves. It wasn't down to any healthy eating plan or exercise, but more a case of me skipping meals and trying to cut out the wrong foods. This way of eating didn't last long, of course, and I soon piled extra weight back on.
What worked for me
My shape has changed due to regular exercise classes, and for the first time in my life I can now fit into size 10–12 clothes. My confidence has grown and I've learned to both like and love myself again. I have more energy, both at home and at work, and love nothing more than being on the move and keeping busy. I can honestly say that the exercise classes are a major part of my life now and that I absolutely love going to every single one of them.
My advice for staying on track
Keep strong, especially in the first week. Once you find you've lost weight in the second week, you'll get a much-needed boost of confidence and the willpower to carry on. Take one day at a time and keep thinking about the end result. Accept that one of the hardest parts of any weight-loss programme is not just about losing the weight, but also maintaining it and keeping it off.
This chronic joint condition affects around 10 million people in the UK, but we don't have to accept symptoms as an inevitable part of ageing. Here's how simple diet changes could help
SUCH IS ITS PREVALENCE, particularly among the elderly, that you'd be forgiven for thinking of arthritis as something that creeps up on you over the years – along with grey hairs and middle-age spread. Fortunately, there are many ways to reduce your risk and to minimise its effects if you become a sufferer.
For a start, arthritis is not a single disease, but an umbrella term for a group of conditions that cause pain and inflammation in and around the joints. It affects people of all ages, including children, and there are many types, with a range of symptoms – although the most common are pain, tenderness and stiffness around the joints; reduced movement and function; inflammation, redness and warmth; and muscle weakness around the joints.
By far the most common form is osteoarthritis, estimated to affect 8.5 million people in the UK. While usually detected in those over the age of 50, it can occur at a younger age following injury, over-exertion or as a result of another joint problem. It's caused by wear and tear – the cartilage protecting the bones around a joint becomes thin, leaving the ends of the bone exposed. This makes movement painful as the bones rub together. Osteoarthritis is most often found in the joints of the hands, knees, hips and spine.
The second most common form – rheumatoid arthritis – is more severe but less prevalent, affecting around 400,000 people. It's most likely to arise between the ages of 40 and 50, and is three times more common in women than men. Rheumatoid arthritis is an autoimmune disease in which the immune system attacks the lining of the joints, causing inflammation and pain. Movement may be reduced and bones and cartilage broken down.
Other forms of arthritis include gout, lupus, fibromyalgia and spondylitis. While there's no cure for arthritis, there are various treatments that can successfully slow its effects and minimise joint damage. Plus, there are some adjustments you can make to your diet and lifestyle to stay mobile and pain free. Here's how to give your joints some TLC.
1. Work with your healthcare team
There isn't just one way to manage arthritis – you need to work out a treatment plan that best suits you. 'You'll need to work with your GP and monitor your symptoms in order to develop the most effective treatment plan,' says HFG expert Dr Dawn Harper. The plan should incorporate all aspects of your wellbeing and may involve any of a long list of healthcare professionals: rheumatologists, orthopaedic surgeons, pharmacists, physiotherapists, occupational therapists, orthotists, podiatrists, dietitians, nurse specialists, psychologists and chiropractors. Medication for osteoarthritis can include painkillers, non-steroidal anti-inflammatory drugs (NSAIDs) and corticosteroids. In severe cases, surgery may be recommended. Rheumatoid arthritis patients may be given painkillers and disease-modifying anti-rheumatic drugs (DMARDs). 'Don't suffer in silence,' says Dawn. 'See your healthcare team regularly to make sure any medication and treatment you're receiving is the right type and dosage for whatever symptoms you have at the time.'
2. Manage your weight
Many people with arthritis, particularly osteoarthritis, are overweight, while others may gain weight as a result of their restricted mobility. Being overweight puts extra strain on already burdened joints, especially the ankles, knees, hips, feet and spine. 'Maintaining a healthy weight can help relieve the tension in your joints, reduce pain and maintain or improve mobility,' says Dawn. 'And if you're overweight, slimming down can help slow the progression of arthritis. Talk to your GP about a diet plan to start losing weight.'
3. Exercise
According to Arthritis Research UK, everyone can benefit from some form of exercise, even those with arthritis. Your healthcare team can help you find the type to suit you. 'Arthritic people who exercise have higher levels of fitness, better muscle strength, a greater ability to do daily tasks and improved mood and emotional wellbeing,' says Dawn. Exercise also helps to maintain a healthy heart and blood vessels, and some specific exercises may help to improve bone strength. Aim for a mix of strength training, stretching and aerobic exercise.
4. Consider complementary therapies
There are many options that may lower the physical and emotional toll of arthritis, although it's a matter of trial and error and finding a therapy you feel is worthwhile and affordable. Some approaches known to offer relief include the Alexander technique, acupuncture, aromatherapy, wearing a copper bracelet, homeopathy, magnet therapy, relaxation, meditation and hypnosis, manipulative therapies such as chiropractic or osteopathy, wax bath therapy and herbal medicine. 'Tell your doctor about any therapies you want to try, and continue to take your prescribed medication,' says Dawn. Also, tell the complementary practitioner about your condition before receiving any treatment.
5. Try new ways to manage pain
Even when you do all of the above, there may still be times when you experience arthritic pain. Experiment with techniques to manage it: apply an ice pack, take a warm bath, listen to music, meditate or try deep breathing exercises. An Australian study has found psychotherapy may be an effective intervention for people with rheumatoid arthritis. They found patients given cognitive therapy showed greater improvements in inflammation and joint tenderness than a control group who remained on a waiting list. Arthritis Research UK believes this shows the importance of psychological and emotional support for patients. If you feel you'd benefit from counselling, speak to your GP about a referral or contact the British Association for Counselling & Psychotherapy. Talking to other people who share your symptoms and experiences may also help. See below for a list of organisations with online forums and phone services that can put you in contact with others
If you want to avoid putting on weight, use our strategies to avoid temptation
MANY ROADS LEAD TO OVEREATING – but there are ways to turn your back on them, get yourself back on track to good health and avoid putting on weight
In food outlets and restaurants, we're often urged to upsize our orders. Resistance is hard but slimline strategies will pay off:
Use your mind On your way to work, in the coffee shop, say no to the £3 muffin on offer to you for £1.
Save it for a rainy day Set aside any money you saved by saying no to 'better value' (often unhealthy) offers. Use it to treat yourself to something that makes you feel happy – a manicure, cinema seats, new shoes.
Think nutrition HFG expert Helen Bond says: 'Ask yourself, "Do I need this? Does it fit in with my healthy eating intentions?" If the answer is no, move on.'
Workplace leaving dos, dinner out with friends, nibbles with drinks are prime occasions where we eat for the wrong reasons. Time to rethink a little:
Plan ahead If you're going for a meal out, check the online menu and decide what you'll have. If it's a party, ask the waiter what's on offer and decide how you're going to play it. And fill your plate just the once!
Choose wisely Go for two starters instead of a main; avoid the bread basket, watch what you drink and share a pud. And don't be shy about asking for a doggie bag, either.
Rethink your social life It doesn't have to be all about food and drink. Arrange to go for a walk or to a museum with a friend and be wary of friends who try to push you into eating cake with your coffee.
The worrying deals are those that encourage you to buy foods that weren't on your shopping list. Don't let them override your healthy eating intentions:
Shop smart Write a shopping list and stick to it. Simple as that.
Plan your route If you write your list in aisle order, you're more likely to avoid the unhealthy options. Or you can always shop online.
Pick your offer Only go for bargains on healthy foods you actually need.
Studies found that people consume 22% fewer calories when switching from a 12in to a 10in plate
If you're living close to fast food outlets, try to walk on by and seek out healthier food shops.
Shop around Explore your area for local greengrocers, delis or health food stores – or order a fruit and veg box to be delivered to your home.
Get growing Use your garden, balcony or window to grow fresh produce.
New routes If you regularly pass a bakery, takeaway or ice cream shop, you might need to reset your sat nav… or at least discover a new way home.
Giant portion sizes now look normal and they're affecting our weight. Here are some strategies to help:
Be size conscious Serious weight watchers may need to weigh their portion sizes. Another useful idea is to think of portions in terms of everyday objects.
Love your leftovers Serve up a healthy plate size and immediately pack up any leftovers for another day.
Fill up on veg At least a third of your plate should be filled with non-starchy veg such as carrots or green beans. Check out the Eatwell Plate for a handy guide to a proper healthy plateful.
Use smaller plates and glasses Studies by Cornell University in the US found people consume 22% fewer calories when switching from a 12in to a 10in plate.
Aim to eat at the table with the TV off several days a week. Studies have shown we tend to consume more when we're distracted. 'By eating mindfully – sitting down to meals, being aware of the appearance, smell, taste and texture of food, chewing slowly and putting down your cutlery between mouthfuls – you're guaranteed to enjoy it more,' says Bridget Benelam, Healthy Food Guide expert and senior nutrition scientist at the British Nutrition Foundation. Eating slowly allows time for your brain to send the satiety message to your stomach that you are full. The result? You're less likely to overeat.
Keep the foods you want to eat more of easily available – put a fruit bowl on the table, vegetable sticks in the fridge, and reduced-fat cheese and crispbreads to hand. If you must have calorific foods that will tempt you to snack, keep them up on a high shelf or at the back of a cupboard.
Write a list of the non-food-related luxuries you enjoy. They could include a long, lazy bath, reading a magazine from cover to cover or seeing a new film with friends. Whenever you're tempted to reward yourself with food, give yourself one of the treats on your list instead.
Bulk out your meals with low-calorie vegetables and wholegrains – you could save up to 400 calories just by taking out the higher-fat ingredients and replacing with some of these. Check out the Eatwell Plate for a simple guide to a well-proportioned meal.
Have a rule: if it's not on the list, it doesn't make it into the trolley – that way, you won't be tempted by unhealthy BOGOF offers. Never shop when you're really hungry.
Soup is filling, low-fat and quick to make. Do a weekly salad drawer audit and chop up lingering carrots, celery, peppers, tomatoes and salad leaves. Cook with a little oil spray, then add chilli, garlic, a tin of tomatoes and reduced-salt vegetable stock and simmer until the veg are cooked. Whiz until smooth. It will keep in the fridge for a few days.
Choose foods that are high in protein, such as fish, poultry, lean red meat and eggs, and fibre, such as wholegrain bread, pasta and brown rice, to feel fuller for longer. That way you'll be less likely to succumb to a snack attack.
'Alcoholic drinks contain more calories per gram than carbohydrate or protein, while offering little nutritional benefit. Overindulging can also lead to overeating – both at the same time, when your defences are down, or the next day, fuelled by a hangover,' says Bridget. Stick within the Department of Health's guidelines of a maximum of two to three units a day if you're a woman, and three to four units daily for men – a small (125ml) glass of 12% ABV wine is 1.5 units – and aim for at least two alcohol-free days a week. On nights when you do drink, alternate alcoholic drinks with water.
If slimming groups aren't your thing, join one online to keep track. MyFitnessPal (free from iTunes) has the world's largest nutrition and calorie database.
If you've managed to become more active, try to achieve a bit more each time. Whether you use a pedometer to tot up the distance or a heart rate monitor, it's very satisfying and motivating to see how you're doing.
This is what you do when you're out shopping or strolling through the park. It's low intensity, but still good for you and a sensible entry point. Most lifestyle walkers move at an average of 2.5–3.5mph – that's one mile every 17–24 min. To burn 1,500 calories a week you would need to walk around 10–20 miles.
On average, a woman weighing 10st will use 3 calories per min; a man of 12st 7lb will burn 5 calories per min.
This could be on a treadmill or walking at a brisk pace outdoors. It's great for moderate weight loss, improved health and energy. Fitness walkers move at 3.6–4.3mph, covering a mile in 14–17 min. This level of exercise works the abdominals, upper body muscles, bottom and hips.
On average, a woman weighing 10st will use 4.5 calories per min; a man of 12st 7lb will burn 6 calories per min.
A great calorie burner and muscle shaper. You'll zip along at a pace of 4.4–6mph, covering one mile in 10–13.6 min. This has a similar calorie intensity to running but with a lower injury risk.
On average, a woman weighing 10st will use 8 calories per min; a man of 12st 7lb will burn 10 calories per min.
Get our top tips for power walking.
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subset: commoncrawl


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Hi-Fly Airbus A380 on display at Farnborough
Portuguese wet-lease specialist Hi Fly has received "hundreds of requests" for its first Airbus A380 and plans to announce the first customer for the wet-lease aircraft "in the next few days," according to CEO Paulo Mirpuri. Hi Fly took delivery of the ex-Singapore Airlines aircraft earlier this month and had it painted in Malta until July 18. The aircraft was flown to the Farnborough Air Show for display July 19. Mirpuri sees several market segments that are ...
Subscribe to Access this Entire Article
"Hi Fly CEO sees high demand for A380 " is part of ATW Plus, our online premium membership. Subscribing will provide you access to exclusive news, carefully researched airline financial, fleet and traffic data, plus the option to receive our popular, award-winning print magazine. To learn more, click here. If viewing via ATW Mobile, please login and click "Read web article" to view fully. Questions? email@example.com.


text: Search Results Close Sort By: Date List Grid Map Search Settings my location Location Show/Hide All satellite Roadmap terrain Hybrid iSmart Realty - Find Homes for Sale in Dallas - Fort Worth Metroplex TX Shop Assisting home buyers and sellers in the Plano Texas area. With 14 years of local experience we have the knowledge and skills to assist you with all your Dallas TX real estate needs. Find homes for More Details 1 Page 1 of 1


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Instasave is free Instagram Downloader that helps you to download Instagram videos from Instagram video downloader in one click. Not only this, It also allow you as Instagram photo downloader to download Instagram photos through Instasave. Insta gram save enables you to use this as online Instagram downloader. Only you have to enter Instagram photo or video URL in the above input box. Hit on Download button. Isn't easy? Now, You have power of Instagram downloader online to download ig videos and photos.
Instagram Video Downloader
Do you want to download Instagram videos? If yes! Then Instasave is the right option for you to save ig videos in HD quality to your hard disk. You can download videos from Instagram by Instagram video downloader. Just copy Instagram video link and paste it into the above input box. Hit on Download button. That's it! Your Instagram video is ready to download.
Online Instagram downloader works on every device (Android, iOS or PC). You don't have to download instasave app because it supports PC, computer, mobile & tablet browser. So, It's easy to download videos file from Instagram. Now, You got your answer of how to download Instagram videos!


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Garena CrossFire Legends merupakan game yang memiliki 2 mode yakni mode FPS dan mode Battleroyal layaknya pendahulunya PUBG, lahir dari induk yang sama, CrossFire: Legends dan PUBG dikembangkan oleh Tencent Games, sehingga sudah tidak di ragukan lagi profesionalitas dukungannya. Menggunakan Grafis Engine v2 menjanjikan kualitas tampilan ultra HD!
The description of CrossFire: LegendsAs one of the most successful FPS games in the world, CrossFire's mobile version has been drawing considerable attention from the gaming industry.
Download PUBG Mobile APK + Data OBB
From managing the most popular FPS game on PC in China, the CrossFire team has gained years of experience understanding players' needs and preferences. That very same understanding served as a guide in the making of this mobile version.
CrossFire: Legends aims to make sure its players can get the same weapon control feeling they had on PC. In order to achieve that, the development team (the same team that made the PC version) conducted tens of thousands of tests. We guarantee our players an exciting game experience as well as a fair game environment.
CrossFire Mobile did more than just copying from its successful PC predecessor, too—breakthroughs and innovations aplenty have been made.
The mobile version uses dual joysticks for its controls. The left one controls characters' movement while the right one controls aiming and shooting. This easy but precise control system allows players to get the hang of the game in no time.
The 2nd gen engine it uses ensures a high quality of graphics, allowing players to immerse themselves in a massive ultra HD world!
CrossFire: Legends 126.96.36.199 Update
1.Classic demolition & team death match mode.
2.Whole new battle royale mode for 120 players.
Free Action GAME
Latest Version:
Publish Date:
Android 4.0+
Get it on:Get Garena CrossFire: Legends on Google Play
Direct Link 193.5MB


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Solution Provider IDs Top Three Reasons CIOs Are Embracing New Storage Technologies
Farmington Hills, MI, March 26, 2013 – Logicalis US, an international IT solutions and managed services provider (http://www.us.logicalis.com/), has identified a thorny problem facing IT pros today: CIOs, strapped with budgetary constraints, have adopted a "don't fix it unless it's broken" approach to storage. The problem with that approach, according to Logicalis storage experts, is that storage is the heart of IT; continuing to rely on storage solutions with a basic architecture developed two decades ago won't give forward-thinking businesses the advanced data archival and retrieving capabilities that new business pressures are demanding of them.
"Our IT customers are telling us that they're at a fork in the road. They've got issues with how their company is storing, accessing and mining its data, but their budgets haven't grown in step in with their internal users' IT expectations. They want to know if maintaining the status quo will be more costly than pursuing new storage innovations," says Brandon Harris, vice president, HP Solutions, Logicalis US. "The short answer is, yes."
The adoption of new storage innovations – particularly those that are "software-defined-ready" – will become increasingly more important to CIOs as their job functions shift from managing specific applications and systems to more advanced delivery of technical services. IT departments are expected to be able to mine more value from the information at their disposal while simultaneously reducing that data's risk exposure. As a result, legacy storage built on decades-old frameworks is quickly giving way to new storage technologies optimized for the converged infrastructure – particularly software-defined storage devices that separate the management of the device from the device itself.
Why CIOs are Embracing Storage Innovations
While Logicalis prides itself on being a vendor-neutral solution provider, Harris points out that HP has been among the leaders in both the converged infrastructure and the software-defined networking and storage spaces. "Three innovative storage products CIOs may want to keep an eye on are HP's StoreServ 7000 midrange 3PAR, StoreAll and StoreOnce. These products represent a new single-platform strategy from HP that marries the robust data storage and information mining capabilities CIOs need with an upgrade path that uses identical command sets to eliminate IT learning curves," Harris says. "No matter which vendor's products a CIO employs in its storage solutions going forward, it's critical that they choose wisely, ensuring that the devices they buy today are enabled for the converged and software-defined environments they will be running tomorrow."
Want to learn more?
About Logicalis
Logicalis is an international IT solutions and managed services provider with a breadth of knowledge and expertise in communications and collaboration; data center and cloud services; and managed services.
Logicalis employs nearly 3,500 people worldwide, including highly trained service specialists who design, specify, deploy and manage complex ICT infrastructures to meet the needs of almost 6,000 corporate and public sector customers. To achieve this, Logicalis maintains strong partnerships with technology leaders such as Cisco, HP, IBM, CA Technologies, NetApp, VMware and ServiceNow.
The Logicalis Group has annualized revenues of over $1.4 billion from operations in Europe, North America, South America and Asia Pacific and is fast establishing itself as one of the leading IT and Communications solution integrators specializing in the areas of advanced technologies and services.
The Logicalis Group is a division of Datatec Limited, listed on the Johannesburg and London AIM Stock Exchanges, with revenues of over $5 billion.
For more information, visit http://www.us.logicalis.com/.


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For example, a relative humidity of 35% means that the air is holding 35% of the total moisture it is capable of holding. Generally, one does not want to have a home humidity any lower than 30%. It is recommended that your home's relative humidity should be kept between 30% and 55% during the winter. Without a humidifier to moisten the dry winter air, lower relative humidity levels can aggravate skin allergies and respiratory infections. Dry air can irritate nasal passageways and also lead to increased mucus production, which can be dangerous for people with asthma. Conversely, in the summer a humidifier can combat higher levels of humidity that increase the spread of mold, bacteria and viruses. Dust mites also spread when the humidity is above 50%. Humidifiers provide clean, healthy air by maintaining proper levels required for quality air and by preventing the growth of bacteria, mold, and algae and arresting their growth.
In the middle of winter, with little moisture in the air, humidifiers can bring humidity up to preferred, healthy levels to help fight asthma symptoms. Humidifiers add moisture to the cool, dry winter air by restoring moisture to your body. During the cold months, many homeowners will complain of indoor air so dry that it causes itchy skin, dry throats and cracked nasal membranes. Dust and allergens tend to fall to the ground when the humidity is slightly higher and become airborne when this moisture is too low. In the winter months, that basically means that it is easier to get sick which we know to be true. In the summer, mold spores and pollen can combine with high humidity levels to aggravate asthmatic individuals. The use of a humidifier can help monitor the humidity in your home and regulate it accordingly. Many homes are equipped with humidifiers that are connected to their overall HVAC systems, but portable humidifiers are increasingly popular and extremely effective as well. Asthma can be a crippling sickness to deal with, especially in the winter time when it may be difficult to breathe. Investing in a humidifier is an excellent way to improve your homes air quality while protecting people with asthma.


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Located at the 'Y" (interchange of 84/64 & 17) we are close to Cumbres & Toltec Scenic Railroad, Chama River and area lakes. Ideal location to set up your base for visiting our area. We are rustic, clean and inexpensive.
Y Motel
Read more
Latitude: 36.880449 Longitude: -106.583707
the best travel advice comes from the people who live here
Bud Harris
Latest Contributions
Lodging Style and Amenities
Direct TV and WI-FI available. Large rooms with Kitchens.
Breakfast Style ServedBreakfast Not Included
Season OpenYear round
Rate RangeRates range from 33.00 depending on the number in the party.
Driving Directions
We are 180 Miles north of Albuquerque, drive north on I25 to Santa Fe, then north on 285 to Espanola, 84 North to Chama., 120 Miles north of Santa Fe, 95 Miles west of Taos, 64 west to 84 then north. and 125 Miles east of Farmington, 64 east.
Pet Friendly NotesOk
Leave a Comment
Contact Information
Ann Harris
(575) 756-2166
(575) 756-2242 (Fax)
2450 Hwy 64/84
P.O. Box 945
Chama, NM 87520-0600 United States


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It was a great day of racing for the Nike Fleet Feet Racing Team of Huntsville, including several notable victories on the men's side.
At Black Warrior amongst the muddiest horse trails that this race has seen, DeWayne Satterfield was the overall winner of the 50km in a time of 4:07:01. DeWayne continues his streak of nearly 20 years with having won an ultramarathon.
50km Results
In the 25km, Eric Charette finished 4th overall in a time of 1:48:41.
25km Results
Braving the cool temperatures to volunteer at the mile 17 Fleet Feet aid station all day were Kathy Youngren, Dana Overton, George Heeschen and Brandi Hough.
At the Heart and Sole 5km in Decatur, Brandon York posted another outstanding time of 15:12 and took the overall win. With this time, Brandon set his personal best for a road course 5km race.
Congrats to all!


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The Adventures of Bully & Boo at schools
Last week, The Adventures of Bully & Boo was launched in South Africa, during International Anti-Bullying Week. Brothers Timeon (8) and Reuben (12), created interactive comic strips to teach children about the various types of bullying. As the stories unfold, the reader has to choose between different ways to behave under the circumstances and receive comprehensive feedback on the choices made.
Today, the International School of Helderberg's Primary School received their first edition of Bully & Boo. The interactive module was displayed on the big screen and everyone participated in the scenarios which were presented, leading to lively discussion about the issues around bullying. The module, available in English or Afrikaans, can also be installed on the internal network of a computer lab, or run on individual computers.
Reuben and Timeon's vision is to reach as many children as possible during the next 51 weeks. They invite all schools to support this worthy initiative by purchasing a copy for their learners, as soon as possible! Any person or organisation could donate a copy to their local school. For more information, contact email@example.com and become an honorary member of the Bully & Boo Support Team.


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Chock-full of chicken, peas, carrots, and down home goodness, this autumn favorite makes a large 9-inch golden brown pie that's as much tasty as it is budget friendly and easy to make. These Chicken Pot Pies are perfect for that family meal you've been looking for, or even for your next potluck!
- 1 7 oz Bag or 1 1/2 cups of Southern Biscuit Formula L Biscuit Mix
- 1 10.5 oz Can of Cream of Chicken Soup
- 15 oz Can of Peas & Carrots (undrained)
- 10 oz Can of Chicken (cooked & drained)
- 1 Cup of Milk
- Heat the oven to 350 degrees F
- In a bowl, mix the Soup, Vegetables (undrained) and Chicken (drained). Pour the mix into a 9-inch pie pan.
- [Tip: Add a dash of salt & pepper to taste]
- In a small bowl, mix the Milk & Formula L Biscuit Mix.
- Spread the batter over the chicken mixture.
- Bake for 25 minutes or until the top is golden brown.
- Enjoy! 🙂


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Blood Of Dracula Review
Just look at that cover. Look at it! Go on, take a good look. Scary, isn't it? It's not a cover you would feel comfortable about sleeping in the same room with, is it? Not unless you're some kind of degenerate and if you are that sort of degenerate, then 'Blood Of Dracula' should be right up your street.
If you're expecting 'Blood', though, or indeed, 'Dracula' you might be slightly disappointed with their complete and utter absence from the film. If, on the other hand, you are expecting wooden acting, rock 'n' roll teens, a creaking plot and a monster as cheesy as cheddar then you'll be very happy indeed for a whole 71 minutes. There's even a completely incongruous rock 'n' roll song and dance routine shoved half way through by an over enthusiastic editor. It's impossible to dislike this film.
The plot concerns poor young Nancy, a classic unwanted teen, who is dumped in a very peculiar boarding school for slightly suspiciously old looking teens by her new wicked step mum and her dad. The luckless Nancy is soon under the spell of the sinister Miss Branding, a frustrated scientist who has some sort of plan to erase the world of war, which is, of course, all the fault of men. The plan involves hypnosis and a cheap looking antique which leads to all sorts of low budget mayhem taking place. The 'strange sights you will witness' include a treasure hunt in a cemetery, a constitutional right-dodging lie detector test, a foul murder in a basement and an ending that is as abrupt as it is nonsensical.
There is a lot going on in this film. Any student of American paranoia in the 1950's will do well to take a look. Nancy is a classic individualist, alone in her quest for identity in a Fordist, conformist society. That this sense of individuality might lead to self destruction is evident in the opening, where Nancy is seen being driven against her will to the school and she attempts to crash the car by grabbing the wheel. She is constantly shown acting against the wishes of the group, and refuses to join in with the custom of dating the one available man on campus, the hunky and hip Eddie.
Of course, this sense of self, which Nancy alone seems to possess, is what leads the evil Miss Branding to practice her diabolical deeds upon, and her transformation to monster becomes inevitable. Miss Branding's motivation for controlling Nancy lies in her belief that the hidden power in ordinary people is more horrifying than any weapon of war. Nancy is little more than a pawn in sciences' quest for progress, her life subsumed in an ambitious plan for the greater good in which her personality and personal life is expendable. So you've got fears of conformity, the hidden monstrosity of people, fear of the scientist and the feminine together with more allusions to nuclear war than you can shake a stick at, all wrapped up nicely in a camp and cheesy drive-in flick. Wonderful stuff.
These things were churned out in the 1950's, and Samual Z Arfoff is something of a legend in the field. This really isn't the best example, though, as it's not quite bad enough to be truly hilarious. The script is quite good, and has some very clever lines, and it's often funny in a way that's intentional rather than unintentional, which makes it something of a rarity. Though there are often many unintentional laughs to be had, there's nothing that can really to be regarded as a high point in the genre. The direction, too, is often more than adequate, and there's some fairly good cinematography, given the limitations. There are quite a few scenes that have been echoed down the years, such as the empty student chair to signify the dead/missing student, the swinging light after the murder, and the moonlight drive through the deserted forest during a storm. It would be absurd to suggest that this was the first time these tropes were used, but they are used quite effectively and work very well here.
It's a fairly odd one, this, it seems strange not to recommend a film due to its quality, but if you are looking for a drive-in film from the 50's to enjoy post-pub, there are far better ones to choose from. Blood For Dracula is interesting, funny and camp, but just not outrageous enough to be recommended fully. It falls just between the two stools of high camp and serious 50's horror and you will have a lot of fun watching it, but might not return to it that often.
The Disc
The picture quality is not the best you will ever see. There seems to be quite a lot of compression going on and there is a fair amount of print damage. Though neither will detract from your viewing pleasure too much, as, well, it's just not that sort of film in which you will be concerned. If you feel you will be, just don't bother with the film at all. You'll just end up feeling cheated over the special effect when it comes. Sound is in glorious mono.
As for extras, well, there's not a lot, but what there is is very good indeed. Nine Trailers. And what glorious trailers they are as well, just feast your eyes on those titles. It has to be said that these sort of trailers are often better than the films themselves and you will enjoy each and every one of these little gems. The Spider and The Day The World Ended are especially good. Full of hyperbole and empty promises of terror, they are little lessons in film marketing.
Even more fun is the Q&A session with Samual Z Arkoff himself, conducted by the BFI in 1991, and here courtesy of The Guardian. Audio only, it's accompanied by static photographs and the warm wit of the man himself. He can certainly tell a good tale and this is 50 minutes of fantastic anecdotes from a golden age of low buck filmmaking. Full of belly laughs, it's funnier than many a comedy. If you have any interest in the subject matter at all, this, together with the trailers, is probably worth the price of the disc itself. None of the extras are subtitled.
As if that wasn't enough, you also get a lovely set of nine postcards which are sure to brighten up the walls of any hovel or mad scientists lab and there's an chapter insert as well. Direct Video are certainly no cheapskates and more money was probably spent on this package than the entire budget of the feature presentation.


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Antari SL-20UV Snow Liquid is a 20-liter container of high-quality water-based UV snow liquid specifically designed to generate UV artificial snow-flake effects that glow in the dark with UV light sources. Also available in a 5-liter container.


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Urduliz residential development – 18 houses (Executive Project)
Ingennus Urban Consulting
Project date:
January 2016
Significant project data:
Area designed: 3,300 m2
Level of the BIM development: LOD 300/350
Client: COOPERATIVA CENTRO HABITARE URDULIZ CUATRO
Purpose of BIM use:
In this phase, we wished to obtain a BIM model from which the necessary plans were obtained to execute the work (executive project) and which would also be used in the future as a basis for works and installation management.
The purpose of the BIM model in this phase is to generate a virtual model that is as realistic as possible in which we find all of the coordinated disciplines and there appear all of the necessary data to begin construction.
Description of the success achieved:
Through the use of BIM and the coordinated model (architecture, structure and installation) we resolved all points of conflict in the project, obtaining a high quality of design.
An agreement was also reached with the engineers when establishing the collaboration criteria, resulting in better communication.
It was necessary to adjust the design times, both in the basic and executive project in architecture and in installation, since the times required to obtain the necessary models in each phase and carry out the analyses change.


text: Well, it all started early last June, when I eagerly acquired a Nikon D850, after months of stewing over whether to convert to Sony mirrorless, or not. I bought the camera from JB online and rushed to the city camera store to pick it up the next morning; grabbed an extra Nikon battery and a glass screen protector and left the store excited as fuck - you know how it goes. Same day, set the camera up and married it with a leather black/wine Lucky hand-strap; charged the batts and took some mandatory test shots around the household; flowers, clocks, pegs on the line - all the standard shit. Slapped on the 35mm Distagon and took some portraits of the kids; wow... Happy as Larry, I went to check the photos out on the PC and found out that my old version of LR didn't like the D850 RAWs, and in the throngs of thinking whether to go CC, or else, put up with DNG conversion for a few days and then decided to trial some other industry software. Settled for DxO Photolab; it is bloody amazing, especially for RAW processing and with the Film Pack at that. Only issue was that the exporting time was taking too long with Prime NR (close to 2 minutes per photo), but, I had to have it, so a new PC was in order and accounted for - new camera, check, new PC, check, new software check. July went swell; few hundred photos, between D850 and my other FF and MFT gear. I've been rat-running through the neighborhood since they started the damn sky rail works and choked the arterials, so during one of those detours I came across some old cars in a used brick yard and made a note to myself to come back early on a weekend and put a wide angle to the test on the D850. Come last Saturday, onsite at 0700; gear in bag, coffee in hand - top of the world. Couple of hundred shots and a quick run home for some thirsty editing later, lo and behold... If you're anything like me, you dabble in a bit of pixel peeping no doubt, and boy, did I enjoy pixel peeping at the 46mp Fujichrome Provia 100F emulations of the morning adventure, until I saw... And it seized my solar plexus, and fucked up my whole Saturday, and I still felt the black dog on Sunday. Oil speck - 5% down, centre of top edge of frame. In every shot, f5+. And in Live View - like a perpetual stab in the eyeballs. In full resolution on a 4K monitor, they look like burger rings - this one did too. Don't get me wrong, I thought it may have been dust, so I tried the sensor cleaning function of the camera, several times, to no avail. Blew the sucker hard in mirror lockup mode, several times, to no avail. All this did was amplify the disappointment; it was behind the protective glass filter. All of a sudden, the $4500 marvel of a camera felt like a brick of shit... Then I thought, it's just a fucking speck; I can live with it and edit it out, every single time, then sobered up and said fuck that - I didn't pay so much coin to put up with this shit. I wrote a post on OCAU to get some rational advice, then immediately deleted it - it wasn't going to get rid of the fucking speck. I called JB and gave them the spiel - apparently it was out of the immediate replacement period (60 days), so they advised me to bring it in and they would handle the warranty with Nikon. Same Saturday, 1630 - city JB store, camera in hand. Lady from the call assists; I make it clear will not settle for significant servicing or a refurbished replacement. She concurs and, in the process of filling in the system, advised that it was still indeed in the immediate replacement period and she must have confused brands earlier. Hallelujah - new camera in hand, off I went. But, before I did, I thoroughly tested it with a lens in store, at all apertures in Live View - all good. Now, this is my favourite camera again... TLDR version: Never chose to put up with shit for convenience Do the due diligence and test your new gear, if not during purchase, then immediately soon after, and demand a replacement if something is NQR Brick and mortar stores have an "immediate replacement" period of 60-90 days, based on brand


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main content
About this property
Mosaic Shores Condominiums, is a newly developed property in Lake Summerside. The Property design reflects the innovative architectural theme that characterizes Lake Summerside. The property consists of 102 residential town home units. It is also a part of the Summerside Residents Association, which is a Homeowners Association.
Condominium Plan No. 132 2103
View / Download Welcome Package
Condominium Manager: Becky Lillico 780-448-4984 Ext. 310
Email: email@example.com
Administrative Assistant: Dawn Billo 780-448-4984 Ext. 347
Email: email@example.com


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Meals on Wheels provides nutritious meals to older adults. Each meal is computer analyzed and approved by a Registered Dietitian to provide one-third of the daily requirements for older adults.
Along with the healthy meal, the program provides opportunities for socialization and information on health and other topics important to the older adult at congregate meal sites. For homebound individuals and their family members, the daily meal provides a sense of security knowing someone will be stopping in to check on them each day.
Meals on Wheels delivers hot meals seven days a week to homebound seniors. Individuals must be 60 or older and unable to leave their home without assistance to qualify for home delivery. The program includes optional frozen and breakfast meals that help to round out the daily nutritional requirements for those needing additional support.
Volunteers are key to the program providing the smiling face and socialization homebound individuals look forward to each day. The daily delivery serves as an important safety check each day. Drivers notify Meals on Wheels of concerns, and they follow up to make sure the person is safe, or to get them the help they need.
Fill out the Meals on Wheels Application.
Congregate meals are available to any adult 60 or older, their spouse regardless of age and their child with disabilities (who lives with and attends with an eligible parent). In addition to meals, the congregate sites provide the opportunity to socialize with their peers, participate in activities such as BINGO, card games, or knitting and hear presentations on topics such as heart disease, strokes and more.
Congregate sites are located at Horizons HQ & NW Recreation(Healthy Horizons), Springville, Hiawatha, Cedar Crest, SE Linn in Lisbon and also serve home delivered meals. Individuals in rural parts of the counties receive a seven day supply of meals weekly.
The following Meals on Wheels locations serve lunch Monday through Friday.
Horizons Brownstone Lunch Club
SE Linn Community Center


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Targeted Individuals and the creation of a Soul in a D-Wave Quantum Computer
Imagine an organism designed and replicated by software. Synthetic life? Has it been successfully performed? The synthetic aspects, yes. Life? This is open to interpretation.
Today, we have a replacement for the gate model computer, even in its quantum configuration. The adiabatic quantum computer, utilizing qubits rather than transistors. These operate in a super-conductive state, without the transfer of heat or matter to its surrounding environment while performing quantum annealing. The latest model, the 2048, possesses the equivalent processing power of 7 billion human brains. It is for example, able to process a combinatorial problem in 10 seconds, while the fastest gate model supercomputer requires 30 minutes to solve the same equation. This is accomplished through the employment of supersymmetry, superposition and quantum entanglement.


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Technical Certifications (Charlotte)
- When:
- 5pm - 7:30pm EST Friday, November 19 2010
- Where:
Charlotte, NC - Urban League
- Submitted by:
- Verlynda on Nov 09, 2010
- Description:
Become a powerful voice in the Information Technology industry that represents the interests of our members and community. Topic: Technical Certifications
A presentation will be delivered on the importance of Technical Certifications and how they benefit the career of IT professionals. Presentation by Panel of IT Professionals When: Friday, November 19th, 2010
Time: 5:00 PM - 7:30 PM (Presentation at 5:30 PM)
LOCATION: Urban League of the Central Carolinas 740 West 5th Street Charlotte, NC 28202 704-373-2256 Light refreshments will be served! Come out to network among other African American Information Technology Professionals in Charlotte. We look forward to seeing you at the event!
Sincerely, Verlynda Teague
VP of Member Services | BDPA Charlotte
Website| http://www.bdpacharlotte.org Phone: 704-208-7758 | email@example.com Linkedin | http://www.linkedin.com/in/verlynda "It's time for new leadership...It's your time!"
Benefits of Membership, Networking & Volunteering in Your Community:
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- Our Motto: From the Classroom to the Boardroom-- K-12, College and IT Professional
Become a Member Today!
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