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Intermittent Fasting: A Complete Guide To Benefits, Diet Plans & Meals
As a functional medicine practitioner, I see a wide range of health problems that all stem from chronic inflammation. And while acute inflammation is a natural and healthy response to help fight off pathogenic bacteria and infections, long-term chronic inflammation that doesn't subside when the threat is gone can contribute to everything from autoimmune conditions to cancer.
There are many amazing natural remedies to drive down inflammation, but intermittent fasting is one of my all-time favorites. Intermittent fasting is when you go without food for a certain amount of time.
While the idea of fasting can be overwhelming, especially if you haven't done it before, intermittent fasting can actually be a lot easier than many other types of eating plans. Since you are fasting for time restricted chunks of the day, you'll be eating less food, which eliminates a lot of the stress around having to meal prep. During the periods of time in which you're eating, you'll still want to focus mainly on healthy fats, clean protein, and carbohydrates from whole food sources—but this isn't an excuse to hit the drive-thru and load up on sugar the rest of the time! Here are some of the effects of intermittent fasting:
The benefits of intermittent fasting.
Now, I know what you're probably thinking: What's wrong with eating whenever you want as long as your meals are from healthy, whole-food sources? Well, giving your body a break from food allows your gut time to rest and inflammation to cool down, thus producing some amazing health benefits and potentially helping you live longer:
1. Lowers cancer risk.
Multiple studies have shown a link between intermittent fasting and a reduced risk of breast cancer.
2. Enhances heart health.
3. Improves autoimmune conditions.
A fasting-mimicking diet under 1,000 calories a day for three-day cycles has been shown to improve symptoms associated with autoimmune conditions like multiple sclerosis as well as lupus.
4. Improves blood sugar.
When it comes to managing blood sugar, intermittent fasting takes center stage. With its proven ability to lower insulin resistance and increase metabolism, it's one of my favorite tools to recommend to patients with blood sugar problems.
5. Encourages weight loss.
Weight-loss resistance can often be due to an underlying hormone imbalance. Leptin resistance occurs when your brain stops recognizing leptin's signals to use your body's fat stores for energy. This causes your body to continually store fat instead of using it. Intermittent fasting has been shown to improve chronic inflammation that can dull the brain's leptin receptor sites.
6. Curbs cravings.
If you're worried you'll be starving while fasting, you'll be pleasantly surprised! Intermittent fasting decreases your hunger hormone ghrelin, which in turn can increase dopamine levels in the brain. (Just another example of the gut-brain axis at work.) Fasting can also help free people from emotional eating and kill cravings by transitioning your metabolism from unstable sugar-burning to steady fat-burning.
7. Increases cognitive function.
Studies have shown that intermittent fasting can improve degenerative brain disorders such as Alzheimer's and Parkinson's.
8. Improves lung health.
One study showed intermittent fasting's ability to decrease asthma symptoms as well as reduce oxidative stress.
9. Helps heal the gut
Lowering inflammation in the gut with intermittent fasting improves inflammatory gut problems such as IBS, ulcerative colitis, and Crohn's disease.
How to schedule meals: Intermittent fasting for beginners.
Before you start your IF plan, it's important to talk with a professional to make sure it's right for you. Women should be especially cautious as there are some mixed opinions on whether or not certain fasting protocols are healthy for female hormone balance. In addition, if you have adrenal fatigue or gut health issues you'll want to proceed with caution. If you have a history of disordered eating, it's probably better to avoid fasting altogether. However, if you have been in remission for years and discuss it with your healthcare provider, you could consider a 12-hour fast, which simply means not eating after dinner and before breakfast the next day.
Once you start your IF journey, you'll most likely find that you feel fuller longer and can keep the meals you do eat very simple. There are a few different ways you can fast, so I broke up each of the different plans below into beginner, intermediate, and advanced along with a typical meal plan for each day. The combination of nutrients will give you the energy you need to enhance the benefits of your fasting journey. Just make sure to take into account any individual food intolerances, and use this as a guide for your particular health case, and adjust from there. Intermittent fasting does not necessarily mean calorie-controlled, so be sure to eat according to your personal caloric needs.
1. The 8-6 window plan for beginners.
Only eating between the hours of 8 a.m. and 6 p.m. This is a great way to dip your toes in the fasting waters because it allows you to eat every meal plus some snacks but still get 14 hours of fasting within a 24-hour period.
Breakfast: Green Smoothie at 8 a.m.
After fasting, I like to ease into my day of eating with a smoothie since it is a little easier for my gut to digest. You'll want to go for a green smoothie instead of a high-sugar fruit smoothie to avoid starting your day on a blood-sugar roller coaster. Add in lots of healthy fats to keep you going until lunch!
- 1 avocado
- 1 cup coconut milk
- 1 small handful blueberries
- 1 cup spinach, kale, or chard
- 1 tablespoon chia seeds
Add all ingredients into blender, blend, and enjoy!
Lunch: Grass-Fed Burgers at 12 p.m.
Grass-fed liver burgers are one of my favorite choices for lunch during the week, and they are extremely easy to prep to have throughout the entire week. People eat this on top of a bed of dark leafy greens with a simple homemade dressing for a meal packed with B vitamins for healthy methylation and detox pathways.
- ½ pound ground grass-fed beef liver
- ½ pound ground grass-fed beef
- ½ teaspoon garlic powder
- ½ teaspoon cumin powder
- Sea salt and pepper to taste
- Desired cooking oil
- Mix together all ingredients together in a bowl and form together desired-size patties.
- Heat cooking oil over skillet on medium-high heat.
- Cook burgers in skillet until desired doneness.
- Store in a container in the fridge and use within 4 days.
Snack: Cinnamon Roll Fat Bombs at 2:30 p.m.
Fat bombs will curb your sweet tooth and give you enough healthy fats to sustain you until dinner, and these are especially satisfying because they taste like cinnamon rolls.
- ½ cup coconut cream
- 1 teaspoon cinnamon
- 1 tablespoon coconut oil
- 2 tablespoons almond butter
- Mix together coconut cream and ½ teaspoon cinnamon.
- Line an 8-by-8-inch square pan with parchment paper and spread coconut cream and cinnamon mixture at the bottom.
- Mix together ½ teaspoon of cinnamon with coconut oil and almond butter. Spread over the first layer in the pan.
- Freeze for 10 minutes and cut into desired-size squares or bars.
Dinner: Salmon & Veggies at 5:30 p.m.
Salmon is an excellent source of omega-3 healthy fats, and dark green veggies like kale and broccoli are high in antioxidants. Salmon is one of my personal favorites for its taste and nutrient density, but you can select any wild-caught seafood of your choosing. Serve alongside some of your favorite vegetables roasted in coconut oil, and you have a quick and easy superfood meal.
- 1 pound salmon or other fish of choice
- 2 tablespoons fresh lemon juice
- 2 tablespoons ghee
- 4 cloves garlic, finely diced
- Preheat oven to 400°F.
- Mix together lemon juice, ghee, and garlic.
- Place salmon in foil and pour lemon and ghee mixture over the top.
- Wrap salmon with the foil and place on a baking sheet.
- Bake for 15 minutes or until salmon is cooked through.
- If your oven size allows, you can roast your vegetables alongside salmon on a separate baking sheet.
2. Intermediate fasting plan: 12-6 window plan.
This is the same as the 8-to-6 window plan, but you are extending your fasting time an extra four hours. I personally practice this plan during the workweek. I'm not a breakfast person, so I just enjoy a few cups of herbal tea to start my day. With this plan you will be eating only between the hours of 12 p.m. and 6 p.m. for a full 18 hours of fasting within a 24-hour period.
Even though you are skipping breakfast, it's still important to stay hydrated. Make sure to still drink enough water. You can also have herbal tea. The catechins in tea have been shown to enhance the benefits of fasting by helping to further decrease the hunger hormone ghrelin, so you can make it until lunch and not feel deprived. Since you've increased your fasting period an extra four hours, you need to make sure your first meal (at noon) has enough healthy fats. The burger in the 8-to-6 window plan will work well, and you can add more fats in with your dressing or top with an avocado!
Nuts and seeds make great snacks that are high-fat and can be eaten around 2:30 p.m. Soaking these beforehand can help neutralize naturally occurring enzymes like phytates that can contribute to digestive problems. Eat dinner around 5:30 p.m., and just like the 8-to-6 window plan, a dinner with some sort of wild-caught fish or other clean protein source with vegetables is a great option.
3. Intermediate fasting plan: The modified 2-day plan.
For this plan, eat clean for five days of the week (you can pick whatever days you want). On the other two days, restrict your calories to no more than 700 each day. Calorie restriction unlocks a lot of the same benefits as fasting for an entire day. On your non-fasting days, you'll need to make sure you're getting in healthy fats, clean meats, vegetables, and some fruits, and you can structure your meals however best works for you. On restricted days you can have smaller meals or snacks throughout the day or have a moderate-size lunch and dinner and fast in the morning and after dinner. Again, focus on healthy fats, clean meats, and produce. An app like MyFitnessPal can help you log your food and keep track of your calorie intake so you don't go over 700.
4. High-intermediate: The 5-2 plan.
On this plan you'll eat clean five days of the week but will not eat anything for two nonconsecutive days of the week. For example, you can fast on Monday and Thursday but eat clean meals on the other days. Food on these five days will look just like the rest of the fasting plans—healthy fats, clean meat sources, vegetables, and some fruit. Keep in mind that this plan is not for beginners, and you should always talk to your doctor before starting any fasting regimen, especially if you are on medication or have a medical condition. It is recommended that coffee drinkers maintain their morning coffee intake, and that everyone who does an advanced fast stays properly hydrated.
5. Advanced: Every-other-day plan or alternate day fasting.
Even though this plan is advanced, it's very simple. Don't eat anything every other day. This is the most intense form of fasting but can produce amazing results. Every other day, eat healthy fats, clean meat sources, vegetables, and some fruit, and then on your fasting days, you can consume water, herbal tea, and moderate amounts of black coffee or tea.
With this information in hand, you should know exactly how to schedule meals when starting an intermittent fasting plan. And while it might seem complicated at first, once you get into the habit of fasting, it will feel like second nature and fit pretty seamlessly into your days. But always start slow and gradually work up to more advanced plans. It's also important to remember that you might have some "off" days where intermittent fasting doesn't work for you. Listen to your body— if you need to eat outside of your typical window, it's okay! Just restart when you're feeling better.
Want more fasting info? Here's our definitive guide to fasting.


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Nate Berg
Nate Berg is a freelance reporter and a former staff writer for CityLab. He lives in Los Angeles.
Physically, it's not that hard to dig a tunnel. The hard work's taken care of by tunnel boring machines, huge metal monsters that gradually chew through the underworld like hungry worms.
Politically, things get a little more difficult.
In Los Angeles, where the politics at play include affluent NIMBYs, historic buildings and exasperated concerns about explosive underground chemicals, digging a nine-mile subway tunnel has proven to be just about as difficult as journeying to the center of the earth.
Transportation officials have long had their sights set on building a $5.6 billion extension of the city's steadily expanding subway system with a line leading out into West Los Angeles, a project currently expected to complete in 2036. The persistent kink in those plans has been the city of Beverly Hills, where local opposition to the subway's proposed route has led to a long line of public hearings, geological studies, and lawsuits to prevent those tunnel boring machines from eating their way under the city. A recently approved alignment would have the future subway running directly underneath Beverly Hills High School, a plan the Beverly Hills City Council unanimously opposes.
The Los Angeles County Metropolitan Transportation Authority, Metro, says it's the only way to go, which has set off a back-and-forth of studies from consultants on both sides seeking to prove that tunneling here is either totally safe or a ticking time bomb that could blow the school and its students into smithereens.
"My commitment has been from day one that Metro should make its decision based on science and facts, not based on hysteria and emotion," L.A. County Supervisor and Metro board member Zev Yaroslavsky told the Los Angeles Times in April.
Hysteria and emotion, though, are effective tools. In late April, the Parent-Teacher Association Council for the Beverly Hills Unified School District released this video opposing the tunneling plans. With narration like a Hollywood horror movie trailer, the video claims that tunneling under the school is unsafe because of chemical deposits and unmapped oil fields in the area that are "on the verge of exploding at Beverly Hills High, turning the school into a mega-disaster." Fireball graphics ensue.
More than 1,400 signatures have been added to a petition linked in the video calling for Metro to ditch its plans to tunnel under Beverly Hills High.
"The risks are so real that in the state of California there are no transit tunnels under any permanent school buildings," the video's narrator says. "All these dangers can be avoided if Metro sticks to its original plan to run the subway down Santa Monica Boulevard."
But that original plan was trashcanned because it's actually been found to be unsafe. In addition to hysteria and emotion, it turns out there is actually plenty of science going on here. An October 2011 report [PDF] on the fault lines in the area of the subway station alternatives found that the proposed alignment under Santa Monica Boulevard would run directly into an active fault – an observable discontinuity in the sediment of the earth that is the result of recent earthquakes and the likely site of earthquakes in the near future. In other words, it's not a great place to build a subway station where trains full of people will be parked for minutes at a time.
The alternative location at Constellation Boulevard a few blocks away that's now preferred by Metro would dig though much more stable ground. The area is technically "seismically active," meaning it's prone to experiencing earthquakes but not lying on a fault between two moving plates. In earthquake-prone California, land that's not seismically active is hard to find.
Even so, the relative instability of the ground isn't actually much of a concern, according to geotechnical engineer Ramin Golesorkhi, a vice president and director of earthquake engineering at the consulting firm Treadwell and Rollo.
"That doesn't mean that you should not build in seismically active regions. As a matter of fact, we do that all the time. That's why we have 30 million people living in the state of California," says Golesorkhi. In fact, he argues, a tunnel through a seismically active area might be the safest thing you could build there. "Structures that are within the earth usually perform a lot better than structures that are on top of the ground, like buildings and high rises."
Even buildings like Beverly Hills High School.
Another report [PDF], released last October, found that tunneling in the area beneath the school to get to the Constellation Boulevard site would pose no significant risks, citing the safe completion of more than 30 miles of tunneling in the L.A. area recently – including seismically active areas and areas with known chemical deposits.
In late April, the Metro board certified the environmental review documents for the entire project, but because of a request from Beverly Hills for another public hearing the board stopped short of finalizing the entire route of the project. In mid-May, before an audience of more than a hundred citizens, Beverly Hills formally presented its own data on the geology beneath the school and had five experts to present the findings of various data collection efforts.
Most of the hearing was dedicated to questioning the validity of the work done by Metro's consultants, Parsons Brinckerhoff. Tunneling opponents argued that one of the techniques used to determine the geology of the earth beneath the school, a process known as cone penetrometer testing, produced unreliable results because it relies on electronic imaging rather than actual digging in the ground. "Your signature comes from a little 3- or 4-inch hole here that's pushed through the asphalt resulting in an electronic fingerprint of the holes," said geologist Eldon Gath, president of Earth Consultants International and one of the experts called in by Beverly Hills to testify. "It is an excellent tool, but it is not the only tool that you would base a decision like this upon."
He and the other witnesses argued that this led to some inconsistencies in the reporting of the location of strands of the Newport-Inglewood Fault system beneath the school. The implication is that these inconsistencies should call into question Metro's previous reports that ruled out the Santa Monica Boulevard site for being too close to an active fault.
"Just about everybody thinks that the Newport-Inglewood fault is an active fault," says Lucile Jones, a seismologist with the U.S. Geological Survey. "Whether or not the strand that runs through the high school is active, that's what this debate is about. But that's irrelevant to the MTA's question" about the existence of an active fault at the Santa Monica Boulevard site.
Jones served as an unpaid member on an independent review panel looking at the reports produced by Metro's consultants on both the ideal location of the subway station and the safety of drilling. She and her co-panelists found that their recommendations were appropriate, and that Metro could safely tunnel under Beverly Hills High and that the new station could be safely built at the Constellation Boulevard site.
But was there any ambiguity about that science, as Beverly Hills' consultants are suggesting?
"No," Jones says simply.
Beverly Hills City Attorney Laurence Wiener did not respond to requests for an interview. Metro officials declined to comment for this article.
At the end of May, the Metro board approved the alignment under Beverly Hills High by a vote of 7 to 2. Beverly Hills Unified School District promptly filed a lawsuit claiming that Metro violated the California Environmental Quality Act in choosing that alignment.
The evidence seems to suggest that Metro's chosen location can be built safely, and that tunneling underneath Beverly Hills High won't cause a kid-killing explosion. The school district is hoping that its lawsuit will raise enough questions about that evidence to call for more study. Jones doesn't think it's needed. It will be up to the Superior Court in Los Angeles County to determine whether Metro's studies are indeed correct or if Beverly Hills has a point about the reliability of the findings. At the very least, the lawsuit has added another delay to the process of bringing a subway through Beverly Hills to West L.A. In the end, that may be the whole point.
Image credit: YouTube/Norman Orange
An Apartment List report reveals the cities apartment-hunters are targeting for their next move—and shows that tales of a California exodus may be overstated.
Dockless e-scooters swept cities worldwide in 2018 and 2019. In 2020, expect the battery-powered micromobility revolution to take a new direction.
A new exhibit from the San Francisco Planning and Urban Research Association showcases the simple visualizations of complex ideas that have changed how we live.
As the city's real estate market heats up, neighborhood groups say that cash investors use building code violations to encourage homeowners to sell.
The activist group Moms 4 Housing occupied a vacant home in Oakland to draw attention to the city's affordability crisis. They ended up launching a movement.

subset: commoncrawl


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You can also log in to Macquarie Investment Management financial advisors website using your LinkedIn account.
When logging in with LinkedIn, you will briefly leave the Macquarie Investment Management website. Macquarie Investment Management is not responsible for the login page you are about to visit. Your browser will automatically return you to our site.
At Macquarie, business continuity awareness, preparedness and capability form an integral part of our business and is detailed in our Business Continuity Management (BCM) Policy and Program. Like many financial institutions, Macquarie reports its Business Continuity Plan (BCP) readiness to its regulators as required.
The main objective of the Macquarie BCM Policy is to ensure that Macquarie is adequately prepared to continue business-critical functions in the event of a disaster, and to uphold its contractual agreements with third parties, including clients. In line with this framework, Macquarie has developed global pandemic management plans and strategies in response to the global avian influenza threat of 2003 and to the emerging threat of an H1N1, or swine influenza, pandemic.
Crisis management procedures and responsibilities are documented, detailing communication and escalation procedures in the event of business disruption or a disaster. These procedures are reviewed on a regular basis by management to ensure they are up to date with current business practices. Concurrently, guidelines are communicated to all employees on a regular basis as part of the BCP Program.
Monitoring risk to individual countries is regularly conducted by Macquarie's Corporate Risk Department, focusing on those countries where Macquarie has an existing presence. The strategy uses the advice and pandemic preparation plans of the governments of the major locations in which we operate, the World Health Organization, and our specialist risk and medical advisors.
Preventative measures have been identified that assist in limiting the spread of infectious diseases that could impact Macquarie's operations. These include supplier agreements for the procurement of Tamiflu, hand washes and masks.
Business continuity planning is centrally managed across Macquarie by a dedicated team. Each Division has its own BCP Manager responsible for the coordination of the Division's recovery in accordance with the Division's Business Continuity Plan. These plans identify key personnel, their alternates and recovery sites.
Disaster recovery plans for all critical applications and systems are tested on a regular basis. Results of application recovery tests are documented and reviewed. Servers for all critical applications are backed up in alternate locations. Tests of main and back-up servers are conducted on a regular basis.
Communication teams are identified in each location as well as at a Corporate level. These teams will establish communications with internal employees, clients and members of the media.
At Macquarie, there has been an extensive program of annual testing since 2002 with successful results. The rehearsal exercises involve a selection of challenging disaster scenarios for site tests and consist of business and systems outages in order to measure quality and timeliness of business response and application recovery. —


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TagsAgile Agile board baking boards beta Bitbucket bug fix commands conference Daring dashboard demo EAP GitHub Integration GitLab How we Scrum InCloud integration Javascript workflow JetBrains Kanban makeitworkflow post-mortem Promotion RC release REST API roadmap Scrum search TeamCity time tracking update webinar Workflow workflow editor workflows YouTrack YouTrack 4.1 YouTrack 4.2 YouTrack 5.0 YouTrack 6.0 YouTrack 6.5 YouTrack 7.0 YouTrack Daring YouTrack InCloud
JetBrains Blogs
Monthly Archives: June 2014
18 Useful Reports for Your Development Team
For every development team, keeping track of its activities is important. Your project tracking tool is the perfect place for creating reports and analyzing these activities. However, sometimes it's not obvious which reports you need to productively manage, plan and … Continue reading
Posted in features, release, tips Tagged 6.0 EAP, reports, youtrack harmony 21 Comments
Webinar Recording: Making YouTrack Follow Your Process
The recording of our June 4th webinar with Dmitri Nesteruk, Making YouTrack Follow Your Process, is now available on JetBrains YouTube Channel. In this webinar, we demonstrated the ways YouTrack allows the issue tracking process to be customized so as … Continue reading
Posted in how-to, tips, webinar 2 Comments


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Metastatic Cancer: Diagnosis
When doctors suspect the spread of your primary cancer from one part of the body to the other (metastasis)—for example, from the breast or prostate to the bone, lungs or liver—they'll typically order various body-imaging tests, like X-rays or MRIs. However, because no definitive test or examination can confirm metastasis, your doctor may order one or more of the following screenings:
Blood tests
Certain cancers release substances called tumor markers into your bloodstream, and blood tests are used to measure an increase in levels of these markers. A rise in levels may mean the cancer is progressing or has spread.
During an ultrasound, echoes from sound waves bounce off your organs and tissues to create images of your insides. An ultrasound is also helpful in distinguishing fluid-filled cysts from solid tumors, as the echo patterns are different.
How it's done: A special gel that conducts sound waves is applied to the skin. A transducer, an instrument that produces sound waves, is rubbed over the gel.
Computed tomography (CT) scan
A CT scan, a type of imaging test, may be able to determine if the cancer has spread to areas such as the brain, lungs or liver. Because the CT scan rotates around your body, it creates multiple images of a tumor's shape, size and location.
How it's done: You'll lie on a table that slides into the opening of the scanner; multiple X-rays will be taken from 10 to 30 minutes.
Magnetic resonance imaging (MRI)
MRI uses a powerful magnetic field, radio frequency pulses and a computer to produce detailed pictures of the body. Specifically, MRIs are used to identify cancer throughout the body or a certain area in question (they're especially good for examining the brain and spine).
How it's done: Similar to a CT scan, patients lie on a table that goes inside the MRI machine. Instead of X-rays, however, MRI uses radio waves and magnets to create cross-sectional images.
Positron emission tomography (PET) scan
PET scans monitor how your organs and tissue are functioning inside the body.
How it's done: Before the scan, you'll be injected with a tracer, a radioactive substance that moves through the body and becomes absorbed by the organ and tissue being examined. You'll then lie on a table that moves into the PET machine, which detects energy given off by the tracer. The energy is converted into cross-sectional images of where the cancer may have spread in the body.
Bone scan
These scans look for abnormalities in the bones.
How it's done: Like a PET scan, you'll receive an injection of a tracer that circulates throughout the body, which usually takes several hours. A camera is then able to pick up "hot spots" that show up on the scan, which may suggest the presence of a tumor in the bone. However, bone diseases, fractures and infections can also cause "hot spots" to appear, so further testing may be needed to evaluate irregular bone scan results.


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Prior Street residents are planning to protest Friday morning against what they believe will be an increase in traffic along their street should the Georgia and Dunsmuir viaducts be removed.
"Getting more traffic on Prior isn't a great idea," said resident John Atkin. "It's already one solid wall of trucks and cars during rush hour."
He said residents had been hoping that once the viaducts come down traffic would be routed out of their area.
But after viewing plans by the city to use Prior and Pacific Boulevard to handle this diverted traffic, residents believe they will see even more vehicles.
"Right now the traffic cuts the community in two. It separates one side of Prior from the other," he said.
Atkin said the protest Friday would be peaceful, but Vision Vancouver Coun. Geoff Meggs said he's heard that some residents might interfere with morning rush-hour traffic.
"I hope that doesn't happen," he said.
Meggs said the residents' fears were based on a misunderstanding about the amount of traffic expected to use Prior once the viaducts were removed.
A city report issued June 19 sought to clarify the numbers of vehicles that would likely use the proposed Prior-Pacific route.
This report predicted that while 2,135 vehicles per hour would use Pacific, "a significant proportion will continue to turn at Quebec and Main destined for the south and southeast part of the city" resulting in no increase along Prior, which today sees 1,500 vehicles an hour at peak periods.
"The city would not support an option that increased traffic on Prior/Venables," said the report.
"There's been a misunderstanding about numbers. Traffic won't increase, it will likely decline," Meggs insisted.
He is planning to meet with area residents Saturday in the Strathcona Community Centre to discuss their concerns.
Council is expected to deal with the issue of demolishing the viaducts on July 24 when the engineering department is expected to bring in its latest recommendations.
The viaducts were originally built to be part of a freeway system through Chinatown and Strathcona into downtown Vancouver, which was abandoned after community opposition.


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was it a choke or did pakistan totally outplay south africa?
was it a choke or did pakistan totally outplay south africa?
They were choked by Umer Gul and Shahid Afridi.
I think there was bit of a choke when the spinners came on, but they recovered and played as well as they could have from thereon.
Pakistan played well & big match pressure on South Africa, wasn't a choke honestly, you would feel for South Africa
Pakistan Outplayed South Africa. Younis Khan made good decisions starting from winning the Toss and electing to bat, sending in Afridi @ 3 and Saving Umar Gul for the crunch time. With a little luck his decisions and the risks he took paid off.
It is not a choke, SA were never in a winning position in this match.
I can't take anything away from Pakistan.
To be fair, whenever they've needed to win a match they've played well.
Big kudos to Gul. The man has nerves of steel and Amir for a 17 year old has impressed me. He's already bowling mid to late 80's and hasn't completely grown. Look at what happened to Broad in the last few months in regard to pace. Promising talent, Wasim needs to grab hold of him and become his mentor.
All-Time Test XI:
Gavaskar, Boycott, Tendulkar, G.Pollock, V.Richards, Sobers, Gilchrist (wk), Warne (c), Waqar/Wasim, Lillee, Ambrose.
Choking would be if they were on their way to win and then collapsed (either bowling or batting). Not the case here.
-My beliefs summarized in words much more eloquent than I could come up with
How the Universe came from nothing
Outplayed by Pakistan? Yes. Choke? No.
If the South African players simply bowled full-tosses all innings, and then batted without any application; then they would have choked. As it turned out, South Africa bowled well, batted with a target in mind; and just ended up falling short of a team that had a couple of starring individual performances.
Of course it was a choke. It was a MASSIVE choke. They had what most described by most as the best team on paper and they couldn't even make it to the finals. That's the definition of a quality choke.
Rest In Peace Craigos
Also, Younus only allowing Gul 3 overs was a howler IMHO. He got away with it, but to leave the star seamer from the entire tournament an over shy was a boo-boo, surely?
Cricket Web's current Premier League Tipping Champion
- As featured in The Independent.
"Ben Stokes, that most unlikely saint, worked the second of the two miracles he needs for his canonisation." - The Guardian's Andy Bell on the England all-rounder's Headingley ton
It's a mixture of both....
The Saffer bowling has been great throughout the tournament. However, the batting has not been impressive, despite the list of stellar names. In six matches, they only passed 150 twice. That's just not good enough....
The bowling is what carried them so far. However, Afridi took them on, and when the Saffers were set 150 to win, predictably, they couldn't chase it down.
The Saffers need to take a long, hard look at their batting line-up for this format.
Definitely a Choke. The best team on paper by miles and they outplayed a lot of quality opposition and come finals, they are back to their routine.
Member of the AAAS
Member of CW Green | Stedingham Jets Grade Cricket Team | Northside Power
Manager of South Australia (WCC)
Winner of AFL Tipping 2006 | Winner of Wimbeldon Prediction 2006
Daily Mirror in no doubt. Check that first paragraph:
Although you'll also see Fat Gray couldn't even get that right...
Smith: "Every time we lose an important game, that word, chokers, is thrown around,"
Because you LOSE IMPORTANT GAMES YA DINGUS.
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Dollar Crisis
Over the weekend, Liu Mingkang, a senior Chinese official, blasted the economic policies of the Obama Administration. He identified low interest rates in the U.S. as the cause of "massive speculation" that was inflating asset bubbles around the world. The U.S. dollar is being used in what is known as a carry trade and is borrowed cheaply to finance the purchase of real estate in Asian cities like Hong Kong and Singapore. The easy money policies of the Fed are also fueling a boom in commodity prices.
The ordinary American, if not the political class, recognizes that neither the Fed's monetary actions nor the trillions in spending have helped them. Unemployment is in double digits. Former senior Bush economic adviser Larry Lindsey is reported to have estimated that Americans' net worth has dropped $13 trillion since the beginning of the recession in December 2007. Americans suffer while speculators profit.
We are on the cusp of a dollar crisis. President Jimmy Carter faced a similar crisis in his presidency. Carter ousted his own choice for Chairman of the Fed and appointed Paul Volcker to that position. Volcker recognized that the dollar crisis needed to be ended and instituted painful but necessary sound money policies. President Reagan re‐appointed Volcker and together they restored American prosperity. Volcker advises President Obama and can explain to the president why he must act now.


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European RV supplier Truma is launching its VeGA fuel cell system at the Caravan Salon 2012 show in Düsseldorf, Germany, set to run Saturday (Aug. 25) to Sept. 2.
Fuel Cell Today reported that the VeGA fuel cell system guarantees a permanent, self-sufficient power supply completely independent of electricity. It runs on liquid gas (propane and/or butane), both readily available and inexpensive.
"We have tested the system intensively for several years and have carried out extensive field tests with around 200 devices both internally and also in cooperation with end customers and vehicle manufacturers," explains Andreas Schiegl, head of the fuel cell system product center at Truma. "Also, TÜV Süd has tested and certified the product and the entire manufacturing process."
The VeGA keeps the battery charged to cover the auxiliary power demand on the vehicle – sufficient to have several appliances such as a TV, fridge, lights or heater operating simultaneously. A standard 11 kilogram gas cylinder is sufficient for the fuel cell to produce 28 kw of energy, enough for several days to weeks depending on energy consumption rate.
The fuel cell system works automatically and can run round the clock. Once the supply battery undercuts a certain charging level, the VeGA is automatically activated and charges the battery. The higher charging current and the optimized battery charging technology ensure that the charging process is short and efficient.
Once the batteries are charged, the VeGA returns to the stand-by mode. Alternatively, the fuel cell system can also be operated manually. A color touch screen displays all the relevant data, such as operating mode, battery voltage, charging current or service intervals.


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The name of the distant ancestor was Sir George Beeston. There are several places I could start a search, but I chose to do a Google Books search first. By putting his name in quotes, I did an exact search on his name and found 667 results. Nearly all of these were for this specific individual. Needless to say, the patron was overwhelmed. However, she also wanted to see a physical book. In her words, "I just want to hold it in my hands." Most of the books that were listed on Google Books had free online digital copies. Choosing one,
Debrett, John. Debrett's Baronetage of England: Containing Their Descent and Present State, Their Collateral Branches, Births, Marriages, and Issue, from the Institution of the Order in 1611 ; a Complete and Alphabetical Arrangement of Their Mottoes, with Correct Translations ; a List of Persons Who Have Received the Honour of Knighthood, of Such As Have Been Advanced to the Peerage, and of British Subjects Holding Foreign Orders of Knighthood. London: Printed for C. and J. Rivington, 1824.I also found the book in WorldCat.org website. The original book proved to be quite rare and not generally available, however there were several other editions and several libraries had copies. At this point she had the option of ordering the book through inter-library loan or being content with an online version of this particular book.
The trick here is figuring out that Google Books, WorldCat.org and several other large digitized book databases are interrelated with links to each other. So the total number of scanned books online is extremely large.
What does this explosive growth of digitized books mean to genealogy? In one word: availability. Many genealogically significant books have been entirely unavailable. It is not unusual for someone to research their genealogy for a lifetime and then put all of the information they obtain into a book. My Great-grandmother did just that. But there was one problem, usually the author had little or no funds to print a large number of books. So the books were out of print as soon as the first printing was done. Many of these one-of-a-kind genealogy books have found their way into libraries across the world, but the library may have the only copy available anywhere.
Previously, the one and only copy issue was insurmountable. Even if you had access to the library, there was really no way of knowing that the book was there in the first place. So now we have WorldCat.org and its counterpart Google Books. Now, at least, we can find out if the book exists somewhere in a library. For example, the book written by my Great-grandmother can be found in the Brigham Young University (BYU) Library. How would I know if WorldCat.org did not tell me? But in addition, there are copies in five other libraries. Now, at least, if I wanted to see a copy of the book, I would have a chance of finding one.
In addition to being able to locate the book in a library, once a book is digitized, it will appear in an online collection. In the case of my Great-grandmother's book, the book was digitized and may some day appear in the Family History Archive, the huge BYU digitized collection. The reason I say someday, is because the website has yet to be updated and even though books are being digitized they do not necessarily show up online.
In many cases, these books have never before had anything approaching a general circulation and in addition, many of the digitized copies are completely searchable. I think we are only just now seeing the beginning of the changes that will come to research as more and more publications become available online.


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Nancy J. Libersky holds the top position as District Director of the Minnesota District Office of the U.S. Small Business Administration. In this role since 2010, she is responsible for overseeing the implementation of the SBA's programs which include facilitating loans to small businesses through commercial banks, advocating federal government contracting opportunities for small businesses, and working with local communities in all 87 Minnesota counties on entrepreneurial development and growth opportunities.
Nancy brings to the position 25 years of federal experience, most recently serving as the Regional Manager for International Trade Programs with SBA's Office of International Trade. Her focus was on supporting small businesses exporters in Minnesota, North Dakota and South Dakota by providing them technical assistance and finance options through government-guaranteed finance programs.
Before coming to SBA, Libersky served as the Director of the SBA 504 Certified Development Corporation covering southern Colorado. Early in her SBA career, Libersky drew on her extensive finance background to underwrite SBA domestic loan programs, and she served as Acting Chief of Finance in SBA's Denver Regional Office. While in the Colorado Office, she served as Lead Surety Bond Guarantee Specialist and the Regional Women Business Ownership Coordinator.
Born and raised in Pueblo, Colorado, Libersky attended Colorado State University – Pueblo. She moved to the Twin Cities (and the Minnesota SBA District Office) in 1994. In addition to her service at SBA, she has served as an adjunct instructor at Saint Paul College teaching classes such as International Culture, International Marketing, Introduction to International Trade, International Communications and International Finance. She has served on the Minnesota District Export Council, appointed by the Secretary of Commerce, and is a member of several international organizations. Libersky lives in Maple Grove with her husband, Jim.
The Minnesota District Office is located at 330 Second Avenue South, Suite 430 in Minneapolis. More information is available on SBA programs and services by visiting the website www.sba.gov/mn or by calling the office at (612) 370-2324.


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Court Says Personal Injury Plaintiff Has To Give Defendant Access To Facebook & Myspace Info
from the privacy-schmivacy deptA woman who sued office furniture company Steelcase after claiming serious injuries after falling off a Steelcase chair has been told by a judge that she needs to give Steelcase access to private Facebook and MySpace postings, as the company claims that the publicly available information contradicted her claims of injury and harm. Steelcase noted that what could be seen publicly:
"reveal[ed] that she has an active lifestyle and can travel and apparently engages in many other physical activities inconsistent with her claims in this litigation." For example, Steelcase said Romano's public profile on Facebook depicted her "smiling happily in a photograph outside the confines of her home despite her claim that she ... is largely confined to her house and bed."Because of this, Steelcase claimed it should get access to the private parts of her MySpace and Facebook accounts as part of the discovery process. Facebook actually jumped in at this point to side with the woman, noting that handing over info on the woman's profile would like violate the Stored Communications Act. MySpace did not bother to get involved to protect its user (does anyone still even work there?).
The judge, however, felt otherwise, and ordered that the information be turned over, saying that it was "reasonable to infer from the limited postings on Plaintiff's public Facebook and MySpace profile pages, that her private pages may contain materials and information that are relevant to her claims or that may lead to the disclosure of admissible evidence." I do understand the basic reasoning, but it does seem troubling, as there may be plenty of other private information that's revealed in this manner.
The judge's Fourth Amendment analysis is also troubling. He pointed out that both MySpace and Facebook warn users that content they post may be seen by others -- and, from that, concludes that there's no expectation of privacy:
"Thus, when Plaintiff created her Facebook and MySpace accounts, she consented to the fact that her personal information would be shared with others, notwithstanding her privacy settings. Indeed, that is the very nature and purpose of these social networking sites or they would cease to exist,"That seems to be taking the terms of service out of context however, and seems like really questionable reasoning. Just because some info could be seen by others, does not mean that all info is considered available to the public with no expectation of privacy.
Filed Under: 4th amendment, personal injury, privacy, social networks
Companies: steelcase


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I have seen estimates that as many as 70 percent of American adults have no exercise routine. For the most part, Americans do not walk miles a day like our European counterparts. To stay healthy we need some type of regular exercise program to assure our body's health. You do not want to wait until you lose your health to realize its importance
Why do so many Americans lack a regular exercise routine? I believe the problem is a result of common errors in the development of an exercise routine. These errors result in excessive fatigue, injury and an avoidance of one of the easiest things you can do to improve your quality of life. The following tips might keep you on the path to making an exercise routine that is fun and will add to your energy and health:
1. Start out with a routine that is appropriate for your current level of fitness.
2. Start with a written plan that outlines your first few weeks of your routine.
3. Make sure you have the right equipment to be safe and avoid injury.
4. Be patient, increase intensity and duration in small doses.
5. Listen to your body; do not let small aches become serious injuries.
6. Give your body the fuel and rest it needs to support your exercise program.
7. Associate with others that also exercise.
Start out with a routine that is appropriate for your current level of fitness: In my 19 years helping others with their fitness, this error is responsible for more failed attempts than any other mistake. I wish I could count the times that I have heard a person say that they want to start exercising and hope to do an Ironman distance triathlon the same year. An Ironman triathlon may be a good long term goal, but it is not something you should attempt your first year as a triathlete. Our local Fleet Feet store has a group program that starts would-be runners with a walk/jog program designed to get a beginner to a 3.1 run in six months. They have several starting levels. The first level beginners start with four minutes of walking, and one minute of jogging. In a couple of weeks, they progress to three minutes of walking and one and half minutes of jogging. In six months everyone does a 5 Kilometer race. The store makes sure they have the right shoes. They have few injuries and a high percentage that maintain their program.
Start with a written plan that outlines your first few weeks of your routine: If you join a preplanned program, this suggestion is already done for you. If you are going to go out and exercise more than a couple of hours per week, spend a half of an hour designing a plan. You would not start your vacation by jumping in the car and figuring out your destination as you head out. Nor should you begin an exercise program without some written guideline. There are plenty of books and free online "canned" programs available. Many people hire a "coach" that will supervise the details of your exercise routine. If you write it down, you probably double your chances of success. There is something rewarding about checking off each workout.
Make sure you have the right equipment to be safe and avoid injury: Good running shoes have become fairly expensive. People who would not balk at spending $100 for clothes, car accessories or even dinner, are reluctant to spend money for good running shoes. This gets down to priorities. You have to live in your body the rest of your life. Would you pay a hundred dollars every four months for a pill that would keep weight off, give you energy and increase your quality of life as you get older? That is what the right equipment will do for you. Shoes, bicycles and other equipment you need for exercise should be considered an investment in your health.
Be patient, increase intensity and duration in small doses: Given enough time, the human body is remarkably adaptable. This rule applies to the beginner and Olympic athletes. The rule of adaptation applies to all individuals. In running, we have the 10 percent rule. Do not increase your duration or your intensity by more than 10 percent a week. If you are comfortable with two miles of walking this week, then you can step up to 2.2 miles next week. When you get to your goal distance, then you can start working on the speed. If you increase your speed and distance at the same time, you have a higher risk of injury. That is not to say that some break the rule and get away with it. What is the rush? Give your body time to adapt and you will be amazed with your long term results.
Give your body the fuel and rest it needs to support your exercise program: A few years ago, I tried to stop at a convenience store on the way to an afternoon bike ride. The store had economical, quick food. Their hot dog only cost one dollar. After two or three times being the last one of my group up the big hill, I figured out the problem. Look at the contents of a cheap hot dog. I substituted a couple pieces of fresh fruit. I was back with the leaders. Do not sabotage your exercise routine with junk calories. If you want your body to develop to be a Porsche, make sure you are not fueling it with diesel fuel. For many of us, adequate rest is a real challenge. Work, children, church and leisure activities all compete for our time. Often sleep deprivation is the result. Especially as you get older, you should consider sleep as part of your exercise program. Skimp on sleep, and your risk of injury and illness will increase.
Associate with others that also exercises. If most of your social circle are out of shape and avoid exercise, it will make your progress more difficult. In any endeavor, try to associate with the people that have what you want. If you want to be fit, be around fit people. The more time you spend with people that are successful in their exercise routine, the greater the chance you will also find success.
In our culture, health and fitness does not just happen. It takes some planning and long term effort. I have often seen individuals start an exercise routine only to quit after a couple of months. I want to tell them that the first eight weeks are the hardest. After several starts, they eventually quit, thinking that an exercise routine is just too much trouble. If you talk to those that are successful, nothing is further from the truth. When you are fit, you look forward to your next workout. If you have to skip a workout, you miss it and look forward to the next even more. This is true for everyone! You just have to gradually adapt your body to a routine of movement. The benefits are too long to list. Maybe if you can avoid some of the common mistakes I have outlined, you will be taking your health to a new level.
Be healthy, train smart


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This translation is incomplete. Please help translate this article from English
Regular expressions are patterns used to match character combinations in strings. In JavaScript, regular expressions are also objects. These patterns are used with the
exec and
test methods of
RegExp, and with the
search, and
split methods of
String. This chapter describes JavaScript regular expressions.
Regular expression တစ်ခု တည်ဆောက်ခြင်း
Regular Expression တစ်ခုကို အောက်ပါနှစ်နည်းထဲက ကြိုက်နှစ်သက်ရာနဲ့တည်ဆောက်နိုင်ပါတယ်။
ပထမနည်းက slashes နှစ်ခုကြားထဲမှာ regular expression literal ထည့်ရေးတာပါ။ အောက်မှာ ဉပမာ ပြထားပါတယ်။
var re = /ab+c/;
Regular expression literals provide compilation of the regular expression when the script is loaded. If the regular expression remains constant, using this can improve performance.
Or calling the constructor function of the
RegExp object, as follows:
var re = new RegExp('ab+c');
Using the constructor function provides runtime compilation of the regular expression. Use the constructor function when you know the regular expression pattern will be changing, or you don't know the pattern and are getting it from another source, such as user input.
Writing a regular expression pattern
A regular expression pattern is composed of simple characters, such as
/abc/, or a combination of simple and special characters, such as
/ab*c/ or
/Chapter (\d+)\.\d*/. The last example includes parentheses which are used as a memory device. The match made with this part of the pattern is remembered for later use, as described in Using parenthesized substring matches.
Using simple patterns
Simple patterns are constructed of characters for which you want to find a direct match. For example, the pattern
/abc/ matches character combinations in strings only when exactly the characters 'abc' occur together and in that order. Such a match would succeed in the strings "Hi, do you know your abc's?" and "The latest airplane designs evolved from slabcraft." In both cases the match is with the substring 'abc'. There is no match in the string 'Grab crab' because while it contains the substring 'ab c', it does not contain the exact substring 'abc'.
Using special characters
When the search for a match requires something more than a direct match, such as finding one or more b's, or finding white space, you can include special characters in the pattern. For example, to match a single 'a' followed by zero or more 'b's followed by 'c', you'd use the pattern
/ab*c/: the
* after 'b' means "0 or more occurrences of the preceding item." In the string "cbbabbbbcdebc," the pattern matches the substring 'abbbbc'.
The following pages and table provide a complete list and description of the special characters that can be used in regular expressions.
- Assertions
- Indicates in some way that a match is possible. Assertions include look-ahead, look-behind, and conditional expressions.
- Boundaries
- Indicate the beginnings and endings of lines and words.
- Character Classes
- Distinguishes kinds of characters such as, for example, distinguishing between letters and digits.
- Groups and Ranges
- Indicates groups and ranges of expression characters.
- Quantifiers
- Indicates numbers of characters or expressions to match.
- Unicode Property Escapes
- Distinguishes based on unicode character properties, for example, upper and lower case letters, math symbols, and punctuation.
Matches according to the following rules:
If you're using the RegExp constructor with a string, don't forget that backslash is an escape character in string literals, and so to put a backslash in the pattern, you need to escape it in the string literal.
|Matches beginning of input. If the multiline flag is set to true, also matches immediately after a line break character.
For example,
/^A/ does not match the 'A' in "an A", but does match the 'A' in "An E".
The '
^' has a different meaning when it appears as the first character in a character set pattern. See complemented character sets for details and an example.
Matches end of input. If the multiline flag is set to true, also matches immediately before a line break character.
For example,
Matches the preceding expression 0 or more times. Equivalent to
For example,
Matches the preceding expression 1 or more times. Equivalent to
For example,
|Matches the preceding expression 0 or 1 time. Equivalent to
For example,
/e?le?/ matches the 'el' in "angel" and the 'le' in "angle" and also the 'l' in "oslo".
If used immediately after any of the quantifiers *, +, ?, or {}, makes the quantifier non-greedy (matching the fewest possible characters), as opposed to the default, which is greedy (matching as many characters as possible). For example, applying
/\d+/ to "123abc" matches "123". But applying
/\d+?/ to that same string matches only the "1".
Also used in lookahead assertions, as described in the
x(?=y) and
x(?!y) entries of this table.
(The decimal point) matches any single character except the newline character, by default.
For example,
If the
Matches 'x' and remembers the match, as the following example shows. The parentheses are called capturing parentheses.
|Matches 'x' but does not remember the match. The parentheses are called non-capturing parentheses, and let you define subexpressions for regular expression operators to work with. Consider the sample expression
/(?:foo){1,2}/. If the expression was
/foo{1,2}/, the
{1,2} characters would apply only to the last 'o' in 'foo'. With the non-capturing parentheses, the
{1,2} applies to the entire word 'foo'. For more information, see Using parentheses below.
Matches 'x' only if 'x' is followed by 'y'. This is called a lookahead.
For example,
Matches 'x' only if 'x' is not followed by 'y'. This is called a negated lookahead.
For example,
For example,
(Added in ES2018, not yet supported in Firefox)
For example,
(Added in ES2018, not yet supported in Firefox)
Matches 'x', or 'y' (if there is no match for 'x').
For example,
|Matches exactly n occurrences of the preceding expression. N must be a positive integer.
For example,
/a{2}/ doesn't match the 'a' in "candy," but it does match all of the a's in "caandy," and the first two a's in "caaandy."
Matches at least n occurrences of the preceding expression. N must be a positive integer.
For example,
For example,
|Character set. This pattern type matches any one of the characters in the brackets, including escape sequences. Special characters like the dot(
.) and asterisk (
*) are not special inside a character set, so they don't need to be escaped. You can specify a range of characters by using a hyphen, as the following examples illustrate.
The pattern
[a-d], which performs the same match as
[abcd], matches the 'b' in "brisket" and the 'c' in "city". The patterns
/[a-z.]+/ and
/[\w.]+/ match the entire string "test.i.ng".
A negated or complemented character set. That is, it matches anything that is not enclosed in the brackets. You can specify a range of characters by using a hyphen. Everything that works in the normal character set also works here.
For example,
|Matches a backspace (U+0008). You need to use square brackets if you want to match a literal backspace character. (Not to be confused with
Matches a word boundary. A word boundary matches the position between a word character followed by a non-word character, or between a non-word character followed by a word character, or the beginning of the string, or the end of the string. A word boundary is not a "character" to be matched; like an anchor, a word boundary is not included in the match. In other words, the length of a matched word boundary is zero. (Not to be confused with
Examples using the input string "moon":
Note: JavaScript's regular expression engine defines a specific set of characters to be "word" characters. Any character not in that set is considered a non-word character. This set of characters is fairly limited: it consists solely of the Roman alphabet in both upper- and lower-case, decimal digits, and the underscore character. Accented characters, such as "é" or "ü" are, unfortunately, treated as non-word characters for the purposes of word boundaries, as are ideographic characters in general.
Matches a non-word boundary. This matches the following cases:
For example,
Where X is a character ranging from A to Z. Matches a control character in a string.
For example,
Matches a digit character. Equivalent to
For example,
Matches a non-digit character. Equivalent to
For example,
|Matches a form feed (U+000C).
|Matches a line feed (U+000A).
|Matches a carriage return (U+000D).
Matches a white space character, including space, tab, form feed, line feed. Equivalent to
For example,
Matches a character other than white space. Equivalent to
For example,
|Matches a tab (U+0009).
|Matches a vertical tab (U+000B).
Matches any alphanumeric character including the underscore. Equivalent to
For example,
Matches any non-word character. Equivalent to
For example,
Where n is a positive integer, a back reference to the last substring matching the n parenthetical in the regular expression (counting left parentheses).
For example,
|Matches a NULL (U+0000) character. Do not follow this with another digit, because
\0<digits> is an octal escape sequence. Instead use
|Matches the character with the code hh (two hexadecimal digits)
|Matches the character with the code hhhh (four hexadecimal digits).
|(only when u flag is set) Matches the character with the Unicode value hhhh (hexadecimal digits).
If you need to use any of the special characters literally (actually searching for a '*', for instance), you must escape it by putting a backslash in front of it. For instance, to search for 'a' followed by '*' followed by 'b', you'd use
/a\*b/—the backslash "escapes" the '*', making it literal instead of special.
Similarly, if you're writing a regular expression literal and need to match a slash ('/'), you need to escape that (otherwise, it terminates the pattern). For instance, to search for the string "/example/" followed by one or more alphabetic characters, you'd use
/\/example\/[a-z]+/i—the backslashes before each slash make them literal.
To match a literal backslash, you need to escape the backslash. For instance, to match the string "C:\" where 'C' can be any letter, you'd use
/[A-Z]:\\/—the first backslash escapes the one after it, so the expression searches for a single literal backslash.
If using the RegExp constructor with a string literal, remember that the backslash is an escape in string literals, so to use it in the regular expression, you need to escape it at the string literal level.
/a\*b/ and
new RegExp("a\\*b") create the same expression, which searches for 'a' followed by a literal '*' followed by 'b'.
If escape strings are not already part of your pattern you can add them using
function escapeRegExp(string) { return string.replace(/[.*+?^${}()|[\]\\]/g, '\\$&'); // $& means the whole matched string }
The g after the regular expression is an option or flag that performs a global search, looking in the whole string and returning all matches. It is explained in detail below in Advanced Searching With Flags.
Using parentheses
Parentheses around any part of the regular expression pattern causes that part of the matched substring to be remembered. Once remembered, the substring can be recalled for other use, as described in Using Parenthesized Substring Matches.
For example, the pattern
/Chapter (\d+)\.\d*/ illustrates additional escaped and special characters and indicates that part of the pattern should be remembered. It matches precisely the characters 'Chapter ' followed by one or more numeric characters (
\d means any numeric character and
+ means 1 or more times), followed by a decimal point (which in itself is a special character; preceding the decimal point with \ means the pattern must look for the literal character '.'), followed by any numeric character 0 or more times (
\d means numeric character,
* means 0 or more times). In addition, parentheses are used to remember the first matched numeric characters.
This pattern is found in "Open Chapter 4.3, paragraph 6" and '4' is remembered. The pattern is not found in "Chapter 3 and 4", because that string does not have a period after the '3'.
To match a substring without causing the matched part to be remembered, within the parentheses preface the pattern with
?:. For example,
(?:\d+) matches one or more numeric characters but does not remember the matched characters.
Working with regular expressions
Regular expressions are used with the
RegExp methods
test and
exec and with the
String methods
search, and
split. These methods are explained in detail in the JavaScript reference.
RegExp method that executes a search for a match in a string. It returns an array of information or null on a mismatch.
RegExp method that tests for a match in a string. It returns true or false.
String method that returns an array containing all of the matches, including capturing groups, or null if no match is found.
String method that returns an iterator containing all of the matches, including capturing groups.
String method that tests for a match in a string. It returns the index of the match, or -1 if the search fails.
String method that executes a search for a match in a string, and replaces the matched substring with a replacement substring.
String method that uses a regular expression or a fixed string to break a string into an array of substrings.
When you want to know whether a pattern is found in a string, use the
test or
search method; for more information (but slower execution) use the
exec or
match methods. If you use
exec or
match and if the match succeeds, these methods return an array and update properties of the associated regular expression object and also of the predefined regular expression object,
RegExp. If the match fails, the
exec method returns
null (which coerces to
In the following example, the script uses the
exec method to find a match in a string.
var myRe = /d(b+)d/g; var myArray = myRe.exec('cdbbdbsbz');
If you do not need to access the properties of the regular expression, an alternative way of creating
myArray is with this script:
var myArray = /d(b+)d/g.exec('cdbbdbsbz'); // similar to "cdbbdbsbz".match(/d(b+)d/g); however, // "cdbbdbsbz".match(/d(b+)d/g) outputs Array [ "dbbd" ], while // /d(b+)d/g.exec('cdbbdbsbz') outputs Array [ 'dbbd', 'bb', index: 1, input: 'cdbbdbsbz' ].
(See g different behaviors for further info about the different behaviors.)
If you want to construct the regular expression from a string, yet another alternative is this script:
var myRe = new RegExp('d(b+)d', 'g'); var myArray = myRe.exec('cdbbdbsbz');
With these scripts, the match succeeds and returns the array and updates the properties shown in the following table.
|Property or index
|In this example
|The matched string and all remembered substrings.
['dbbd', 'bb', index: 1, input: 'cdbbdbsbz']
|The 0-based index of the match in the input string.
|The original string.
|The last matched characters.
|The index at which to start the next match. (This property is set only if the regular expression uses the g option, described in Advanced Searching With Flags.)
|The text of the pattern. Updated at the time that the regular expression is created, not executed.
As shown in the second form of this example, you can use a regular expression created with an object initializer without assigning it to a variable. If you do, however, every occurrence is a new regular expression. For this reason, if you use this form without assigning it to a variable, you cannot subsequently access the properties of that regular expression. For example, assume you have this script:
var myRe = /d(b+)d/g; var myArray = myRe.exec('cdbbdbsbz'); console.log('The value of lastIndex is ' + myRe.lastIndex); // "The value of lastIndex is 5"
However, if you have this script:
var myArray = /d(b+)d/g.exec('cdbbdbsbz'); console.log('The value of lastIndex is ' + /d(b+)d/g.lastIndex); // "The value of lastIndex is 0"
The occurrences of
/d(b+)d/g in the two statements are different regular expression objects and hence have different values for their
lastIndex property. If you need to access the properties of a regular expression created with an object initializer, you should first assign it to a variable.
Using parenthesized substring matches
Including parentheses in a regular expression pattern causes the corresponding submatch to be remembered. For example,
/a(b)c/ matches the characters 'abc' and remembers 'b'. To recall these parenthesized substring matches, use the
Array elements
[1], ...,
The number of possible parenthesized substrings is unlimited. The returned array holds all that were found. The following examples illustrate how to use parenthesized substring matches.
The following script uses the
replace() method to switch the words in the string. For the replacement text, the script uses the
$1 and
$2 in the replacement to denote the first and second parenthesized substring matches.
var re = /(\w+)\s(\w+)/; var str = 'John Smith'; var newstr = str.replace(re, '$2, $1'); console.log(newstr); // "Smith, John"
Advanced searching with flags
Regular expressions have six optional flags that allow for functionality like global and case insensitive searching. These flags can be used separately or together in any order, and are included as part of the regular expression.
|Global search.
|Case-insensitive search.
|Multi-line search.
. to match newline characters. (Added in ES2018, not yet supported in Firefox)
|"unicode"; treat a pattern as a sequence of unicode code points
|Perform a "sticky" search that matches starting at the current position in the target string. See
To include a flag with the regular expression, use this syntax:
var re = /pattern/flags;
var re = new RegExp('pattern', 'flags');
Note that the flags are an integral part of a regular expression. They cannot be added or removed later.
For example,
re = /\w+\s/g creates a regular expression that looks for one or more characters followed by a space, and it looks for this combination throughout the string.
var re = /\w+\s/g; var str = 'fee fi fo fum'; var myArray = str.match(re); console.log(myArray); // ["fee ", "fi ", "fo "]
You could replace the line:
var re = /\w+\s/g;
var re = new RegExp('\\w+\\s', 'g');
and get the same result.
The behavior associated with the '
g' flag is different when the
.exec() method is used. (The roles of "class" and "argument" get reversed: In the case of
.match(), the string class (or data type) owns the method and the regular expression is just an argument, while in the case of
.exec(), it is the regular expression that owns the method, with the string being the argument. Contrast
str.match(re) versus
re.exec(str).) The '
g' flag is used with the
.exec() method to get iterative progression.
var xArray; while(xArray = re.exec(str)) console.log(xArray); // produces: // ["fee ", index: 0, input: "fee fi fo fum"] // ["fi ", index: 4, input: "fee fi fo fum"] // ["fo ", index: 7, input: "fee fi fo fum"]
m flag is used to specify that a multiline input string should be treated as multiple lines. If the
m flag is used,
^ and
$ match at the start or end of any line within the input string instead of the start or end of the entire string.
The following examples show some uses of regular expressions.
Changing the order in an input string
The following example illustrates the formation of regular expressions and the use of
string.split() and
string.replace(). It cleans a roughly formatted input string containing names (first name last) separated by blanks, tabs and exactly one semicolon. Finally, it reverses the name order (last name first) and sorts the list.
// The name string contains multiple spaces and tabs, // and may have multiple spaces between first and last names. var names = 'Orange Carrot ;Fred Barney; Helen Rigby ; Bill Abel ; Chris Hand '; var output = ['---------- Original String\n', names + '\n']; // Prepare two regular expression patterns and array storage. // Split the string into array elements. // pattern: possible white space then semicolon then possible white space var pattern = /\s*;\s*/; // Break the string into pieces separated by the pattern above and // store the pieces in an array called nameList var nameList = names.split(pattern); // new pattern: one or more characters then spaces then characters. // Use parentheses to "memorize" portions of the pattern. // The memorized portions are referred to later. pattern = /(\w+)\s+(\w+)/; // Below is the new array for holding names being processed. var bySurnameList = []; // Display the name array and populate the new array // with comma-separated names, last first. // // The replace method removes anything matching the pattern // and replaces it with the memorized string—the second memorized portion // followed by a comma, a space and the first memorized portion. // // The variables $1 and $2 refer to the portions // memorized while matching the pattern. output.push('---------- After Split by Regular Expression'); var i, len; for (i = 0, len = nameList.length; i < len; i++) { output.push(nameList[i]); bySurnameList[i] = nameList[i].replace(pattern, '$2, $1'); } // Display the new array. output.push('---------- Names Reversed'); for (i = 0, len = bySurnameList.length; i < len; i++) { output.push(bySurnameList[i]); } // Sort by last name, then display the sorted array. bySurnameList.sort(); output.push('---------- Sorted'); for (i = 0, len = bySurnameList.length; i < len; i++) { output.push(bySurnameList[i]); } output.push('---------- End'); console.log(output.join('\n')); // produces: // // ---------- Original String // // Orange Carrot ;Fred Barney; Helen Rigby ; Bill Abel ; Chris Hand // // ---------- After Split by Regular Expression // Orange Carrot // Fred Barney // Helen Rigby // Bill Abel // Chris Hand // ---------- Names Reversed // Carrot, Orange // Barney, Fred // Rigby, Helen // Abel, Bill // Hand, Chris // ---------- Sorted // Abel, Bill // Barney, Fred // Carrot, Orange // Hand, Chris // Rigby, Helen // ---------- End
Using special characters to verify input
In the following example, the user is expected to enter a phone number. When the user presses the "Check" button, the script checks the validity of the number. If the number is valid (matches the character sequence specified by the regular expression), the script shows a message thanking the user and confirming the number. If the number is invalid, the script informs the user that the phone number is not valid.
Within non-capturing parentheses
(?: , the regular expression looks for three numeric characters
\d{3} OR
| a left parenthesis
\( followed by three digits
\d{3}, followed by a close parenthesis
\), (end non-capturing parenthesis
)), followed by one dash, forward slash, or decimal point and when found, remember the character
([-\/\.]), followed by three digits
\d{3}, followed by the remembered match of a dash, forward slash, or decimal point
\1, followed by four digits
Change event activated when the user presses Enter sets the value of
<!DOCTYPE html> <html> <head> <meta http-equiv="Content-Type" content="text/html; charset=ISO-8859-1"> <meta http-equiv="Content-Script-Type" content="text/javascript"> <script type="text/javascript"> var re = /(?:\d{3}|\(\d{3}\))([-\/\.])\d{3}\1\d{4}/; function testInfo(phoneInput) { var OK = re.exec(phoneInput.value); if (!OK) window.alert(phoneInput.value + ' isn\'t a phone number with area code!'); else window.alert('Thanks, your phone number is ' + OK[0]); } </script> </head> <body> <p>Enter your phone number (with area code) and then click "Check". <br>The expected format is like ###-###-####.</p> <form action="#"> <input id="phone"><button onclick="testInfo(document.getElementById('phone'));">Check</button> </form> </body> </html>


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Call for Presentations
March 21-23, 2013 | Salt Lake City, Utah
The third annual RootsTech Conference will bring together thought leaders and consumers of all skill levels who want to share and experience the latest trends in genealogy and technology. Building on the success and growth of previous years, RootsTech 2013 will reach thousands of participants on site and around the world. RootsTech includes engaging, interactive sessions that promote learning and the free exchange of ideas on using technology to improve the way genealogy is done. The conference provides many opportunities to simplify and improve the family history experience for those just getting started to those who are advanced genealogists.
We are looking for unique presentations that address the specific ways in which technology can be used by all levels of genealogists (beginner to advanced). The focus for developers will be the latest resources and techniques needed to create and contribute to innovative applications and systems in the family history industry. We invite proposals that address technology challenges and solutions that have the potential to improve family history and genealogical research. Additional consideration will be given to proposals that provide hands-on or interactive experiences, with presenters giving step-by-step approaches and live demonstrations for using technology for genealogy, including tips and helps for using software, hardware, web-based solutions, etc. Since RootsTech is designed as an interactive conference, traditional lectures depending entirely on text-based slides are discouraged.
Possible sessions for genealogists include:
- Introduction to various technology solutions for genealogists with minimal tech experience
- Online sites and services for getting started
- Solutions for saving, accessing and sharing data
- Publishing and sharing family history online
- Tools for online collaboration and community projects
- Using popular applications for family history
- Reaching and engaging new genealogists through technology
- Tips for successful online research
- Organizing files and data to support good conclusions
Possible sessions for developers include:
- GPS and geo-mapping ancestral locations
- Applications for mobile devices
- Social applications
- Standards and APIs
- Records imaging and tree visualization
- Gamification of family history experiences
- Cloud-based solutions for saving, accessing, and sharing data
Submissions are due by June 15, 2012, with an extended deadline of October 15, 2012 for limited, late-breaking technology research submissions.
Types of Sessions
- Presentations: Classroom settings that engage participants.
- Panels or Discussions: Formal panels of experts discussing specific topics, led by a facilitator.
- Hands-on Workshops: Labs where attendees have hands-on experience in a specific task or objective.
- Unconferencing: Informal, participant-led discussion groups.
Submission Information
Proposals will be accepted online at rootstech.org from May 9, 2012 through June 15, 2012. Syllabus materials will be due from participating presenters on October 1, 2012 (other than late-breaking proposals).
While there is no monetary compensation, RootsTech presenters will receive a complimentary conference registration and a syllabus. Speakers from out-of-state selected to present three or more lectures will also receive hotel accommodations.


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Can we please work on fixing the phone app? I hate that I spent hundreds of dollars on engagement photos only to have them be stretched out.
First of all, I don't like the newest layout of the phone app. I liked having the photo and countdown all right there when you first open it. It's a bit more of a downer when you open the app and immediately see how much money you're dumping into the wedding. What if I'm logging in just to see the countdown? Anywho, that's not my main issue. When uploading a cover photo, it has me crop the image so that it's a square. However no matter what when you're done it's stretched out. This makes your app look very cheap in my opinion. I've reached out two other ways and it's been about 2 months now. Please fix!
Hi and thank you so much for your idea!
We will definitely take this into consideration. We're always trying to improve the Wedding Website experience for couples so we welcome all of your great ideas.
We will keep this forum updated as we make improvements!
Enjoy your planning!


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Now that hubby's medical condition will be preventing him from flying in the near future, I don't see the need anymore to maintain our frequent flyer mileage credit cards any longer. Next month, when the bill is due I am going to make it our final bill. I'm not going to close the accounts since that will affect our credit scores. We're just not going to use them anymore.
In its place, we have a smallish credit limit on another credit card that offers cash back on most purchases (namely gas, restaurants and groceries…..perfect for our lifestyle!) We called today and had our credit limit increased and we will be utilizing this card to make future purchases AND get some cash back. They credit the cash back to either the card or your checking/savings account in $25 increments. So, that's a very good thing!
What, you might ask, am I going to do with all the frequent miles we've already accumulated? A recent review showed that I still have 35,000 miles and hubby has 15,000. There is no reason in the world why I can't fly, so I am still going to stick to my travel bucket list. I am transferring DH's miles to my own account (family share program). I still want to go to that darn Grand Canyon and I still want to go to Barcelona. I've spoken to my sister and she has agreed to take the two trips with me sometime in the very near future. Knowing my sister and I, we'll probably have a blast!
One of the biggest, unexpected bills that came in this year was our propane heating bill. Since this was the first time in several years that we remained in the northeast this winter, we were hit with a $997 fuel bill! In other words, when we winter in Florida, we actually save money because we're NOT heating up our home above 55F degrees. So, I've booked a series of RV parks starting January 1, 2020 and ending March 10, 2020. We're starting with St. Augustine as our first stop, then Vero Beach, West Palm Beach with a final destination in Sarasota (and a wrap up at my sisters home). I am so looking forward to finally being a beach bum for 2.5 months! (as all sites are on the beach, yay!) Total cost for 10 winter weeks in the Florida sunshine: $2032.28, which translates into $203 per week! Where can you go for only $200 a week? As I've always stated: RVing really is the best way for us to travel!
Also, I want to start keeping a closer eye on our monthly spending. At the end of the month, after all income checks have been deposited into our account and verified, once I pay ALL our bills (medical insurance, car insurance, utilities etc) we have around $900 liquid cash left over. This money is earmarked for groceries ($500 per month) vehicle gas ($100 per month) and misc spending ($300 per month BUT, this is where the problems arise. We're not sticking to the $300 budget limit!) Starting April 1st, I'm going to keep a running tab of these expenditures on my desktop so I can keep track of our spending in a glance.
My oldest daughter is once again rearing her nasty head. I'm not going to go into any detail but I'm tired of this person causing me heart-felt pain and grief. I changed ALL my beneficiaries on ALL my financial holdings and she has been written off of everything, save $1 (one dollar) "for reasons that are known to her". I've given my youngest daughter a copy of my will and we have discussed the grief her sister has caused the both of us. DH and I are contemplating passing down our home to our youngest daughter 100%. We will either co-exist till DH and I both drop dead or we may remodel the barn into a livable studio apartment and reside there while my youngest and her family take over the main house. I'm not sure yet what we are going to do. The only thing I am sure of is the elimination of that toxic older daughter of mine out of my every-day life.
Lastly, DH has landed some top paying gigs over the next few months. We're going to sock most of this money away in saving accounts with our brokerage firm. We will probably deposit the money into layered brokered FDIC CD accounts. We need this money over the next three years so we can't take any risks with it at all. CD's are paying 3% now for accounts held for 2 years or more. Our timeline is 3 years.
In conclusion, a word about my diet status. I was 5 pounds away from one of my major goals. When I got on the scale last week to see how I was edging towards my goal, I had gained 4 pounds instead of losing the 5 pounds, which meant I was now 9 pounds away from my major goal. This did NOT sit well with me at all. What was the point of following this new low-carb diet if the results were going to be disappointing? So, I went on a massive carb eating frenzy.
I think the final straw came when I prepared this home-made, low-carb, cauliflower-based pizza "dough". I will admit the commercial specimen was palpable BUT my home-made version was a disgusting flop. It looked nice but once you cut in to the pie, it turned into a mushy mess. And it tasted awful.
I'm back on a diet, but I tweaked it to suit me a bit more. I love the smoothie shakes. I agree that I should eat less carbs and refrain from sugar, but this Italian girl's gotta have her pizza, with real crispy, crunchy bread dough! So, I'm back on the bandwagon. I won't however, be weighing myself for a good two weeks. I think the remnants of the destruction I did to myself should be gone by then.
Note: I did make cauliflower "rice" and it was excellent! I'll figure this out. I'll get to my goal. Just hide those canolli's from me from now on. 🙂
Update: I contacted the concierge of MGM Bellagio Hotel to inquire if they could sell my two tickets to "O" Cirque Du Soleil, even though they were stated as non-refundable. I was hoping the person could sell them for me. I told them 'anything they could do to help me would be appreciated". I gave them the seat numbers, my account number and name purchased under. Within a few hours, the concierge wrote back to me. He had forwarded my email to the management. They refunded my ticket price 100%. I got a full refund! Praise God!
Wrap up: I didn't lose one single penny on the cancellation of this trip! Everyone was extremely kind and considerate to me. I am grateful and thankful for their kindness.


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Fact Pack: Asylum and the provision of Sanctuary
Published: 05/2015
|A compilation of facts, figures and definitions on seeking sanctuary.
Media Representations Guide
Published: 05/2016
|A guide to help media representatives who wish to work with asylum seekers and refugees in Wales.
Published: 11/2014
|A list of the most common myths about asylum.
Skills Audit
Published: 02/2008
|An audit of refugee qualifications and skills in Wales.
Hate Crime? - You can do Something about it
Published: 11/2016
|As part of Hate Crime Awareness Week, October 08th – 15th, 2016, we are pleased to introduce a new booklet about reporting Hate Crime in Wales. The booklet is a guide to understanding hate crimes and incidents in Wales, how to report it and what people can do to prevent it from happening to someone else. Thanks to the support of the Welsh Government, the leaflet was created in collaboration with Victim Support, Gwent Police, The British Red Cross and the Sanctuary Project in Newport. Special thanks to the asylum seekers and refugees from Oasis Cardiff, Trinity Centre and the Welsh Refugee Council who contributed by providing insights from their experiences of hate crimes in Wales.


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Mandatory Fees - Academic Year 2019-2020
Mandatory fees are "fees required of all students for enrollment to receive instruction at an institution of The State System" (OSRHE Policy and Procedures, Chapter 4, 4.18.1). Cameron's mandatory fees are:
Cultural and Lectureship Fee - $1.25 per credit hour
This fee provides funding for events and activities for students that enhance the co-curricular and extracurricular student experience. This fee allows students to participate in activities at a lower cost or in most cases at no cost to the student. Examples of activities include: Lectures, Concerts, Poetry Readings, CU Succeed Workshops, Diversity Day, MLK Celebration, CU@Simmons Center
Academic Records Fee - $3.00 per credit hour
The academic records fee provides funds to support the university in appropriately maintaining a student's academic records and providing the appropriate level of service necessitated by those records. This includes providing student's with official transcripts upon request even after the student has graduated or left the university.
Student Technology Fee - $17.50 per credit hour
The student technology fee provides funding to provide student access to technology on campus to include campus computer labs, software, supporting infrastructure, equipment, student help desk, classrooms equipped as "smart classrooms", computer lab printing, and other technology required to provide students the technological support required in the classroom.
Assessment Fee - $3.50 per credit hour
The assessment fee provides funding for evaluation materials to measure the quality of instruction at Cameron for continuous improvement of academic content delivery. The assessment fee also supports testing to ensure students are placed in appropriate classes.
Library Automation and Materials Fee - $5.75 per credit hour
The library automation and materials fee supports the purchase of campus learning materials, databases for online access to library resources, circulation and acquisition software, and other support systems to provide convenient access to library resources.
Student Facility Fee - $14.00 per credit hour
The student facility fee provides funds to construct and maintain non-academic student facilities such as the Aggie Rec Center, McMahon Centennial Complex and Shepler Center.
Student Activity Fee - $12 per credit hour
The student activity fee provides funding to provide students a complete collegiate experience through extra-curricular activities and student organization support. Student Activity Fees are allocated to academic departments to fund programs, activities and student travel. They are also used to fund scholarships and some operating expenses for student athletes. This also funds the University's Student Activities Office.


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ewg88 needed a new logo design and created a contest on 99designs.
A winner was selected from 116 designs submitted by 31 freelance designers.
Open too all ideas, but looking for simple logo brand for Granstrom Masonry, Inc.
Granstrom Masonry, Inc.
Desired Color Scheme:
Dark, Bold colors
Desired Style:
Accepted File Formats:
Standard Web Formats (.jpg, .gif or .png); Vector Formats (.eps, .pdf or .ai); Layered Formats (.psd or .tiff)
Looking for a logo for Granstrom Masonry, Inc. We want a brand font to use on signs, letterhead, and T-shirts. Open to having just the font as a logo or incorporate symbol also. Logo could also have a complimentary GMI logo for T-shirt printing. Logo is going to be printed mostly on orange T-shirts so we are looking it to be mostly black, but it is not a requriement. If using any other colors make sure the are bold, masculine colors. Some ideas would to be to incorporate a trowel (a masons tool for laying brick), brick/block wall, or anything to do with masonry. We were thinking of maybe some sort Medieval font, but we are open to all ideas.
Find out how a design contest works or learn more about our logo design services.


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One of San Francisco's biggest anti-fans will no longer be heard on the Bay Area radio waves, thanks to what the station carrying his show called a programming change.
Right-wing conservative radio host Michael Savage, who often used his "Savage Nation" platform to target the City by the Bay because of its progressive politics, was dropped this week from the lineup on KNEW-AM.
The Clear Channel-owned station 's Web site posted a statement explaining the decision:
We have decided to go in a different philosophical and idealogical direction, featuring more contemporary content and local information.
His 3-7 p.m. time slot will now be filled by conservative-leaning Southern California hosts known as John and Ken.
U.S. & World
Stories that affect your life across the U.S. and around the world.
Savage, who lives just over the Golden Gate in Marin, was recently banned from Britain because officials in that country said he was spreading racial hatred and terrorism. The ban was later lifted.


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Enter your e-mail, get record label info!
Great Drum Sounds
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Your Demo Be?
Could TAXI be a scam?
more . . .
Musicians Junction
Find and be found by other bands, artists, musicians, songwriters and more with the
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Welcome to the Audio Recording Center!
Your resource for analog, digital, home demo, sound software, studios and other recording information.
Site Highlight: Musicians Junction
Are you a musician looking to hook-up with other players? Search the free database of like-minded musicians at
Musicians Junction
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Studio Buddy
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Would you like to learn how to make money with your music? Could you use information on music attorneys, demo presentations or songwriting tips?
-- the music school for songwriting, business, production, and management -- explains what they don't teach you in music school.
Featured Article
We've had many letters recently regarding recording electric guitar. Not surprising considering how prevalent it is in popular music! You'll find some good tips
Recording Quote
" . . . things have changed and it might be very beneficial for you to look at the options that are available now. You really can create a pro level recording at home on your computer . . . " -- Stewart Meredith, Engineer/Session Musician


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Sleek Design, Sure To Complement Any Home If you're in the market for a great looking body composition scale for your home, look no further. The Bowflex 5728F is an affordable bathroom scale with the looks and features of a high dollar instrument. The 5728FBOW has a durable, black glass platform that is complemented with its thin, stainless steel sensors.
Memory For Up To 4 Users When ya get this body fat scale, you'll want to put in all your info like: gender, height, and age. Putting that information in every time ya want to weigh would just be silly, so Taylor and Bowflex designed this scale with user memory to keep that info in the scale until ya get rid of it. And the cool part is, there's enough memory on this body fat scale for you and three of your buddies.
Athlete Mode Taylor equipped this Bowflex body analysis scale with an athlete mode for getting accurate composition values for more active users.
BIA (Bioelectrical Impedance Analysis) Ever wonder just how much fat, water or muscle ya have in your body? This Bowflex scale's BIA technology can tell ya just that. BIA is a body composition test that works by sending a REALLY SAFE electrical signal through your body that determines the amount of fat, water and muscle ya have. Although this feature is safe, if ya have a pacemaker, or anything else in your body that ya weren't born with, ya shouldn't use this scale.
It'll Measure Your Body Fat, Water & Muscle Using bioelectrical impedance analysis, this digital bathroom scale will measure your body fat, body water and muscle in 0.1% increments. This information will help ya see the results from all that exercising or dieting you've been doing.
Step And Weigh Feature You won't have to bother bending down to switch this Bowflex scale on...just step on it. The scale will turn on and you can get to weighing. Pretty easy, huh?
Dual Line LCD Display The 5728-F has a 1.4 inch dual line display with 0.7 inch weight digits and 0.5 inch info digits.
5 YEAR MANUFACTURER'S WARRANTY! Taylor provides a five year warranty on this Bowflex scale. So, if ya have a problem with this scale within the first five years ya own it, just send it to the Taylor warranty center. They'll fix it or replace it and send it right back to ya.


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