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6 Inwoods Road, Parklands, Christchurch City
- Pizza Burgers BBQ/Grill Dietary - Vegetarian Friendly Seafood Dietary - Gluten Free Friendly
- Live Sport
More times
- mon 5:00pm - 10:00pm
- tue 5:00pm - 10:00pm
- wed 5:00pm - 10:00pm
- thu 5:00pm - 10:00pm
- fri 4:00pm - 10:00pm
- sat 12:00pm - 10:00pm
- sun 12:00pm - 10:00pm
- $$ - Avg Main $20+
One Good Horse - Parklands
- $ $ $ $
More times
- mon 5:00pm - 10:00pm
- tue 5:00pm - 10:00pm
- wed 5:00pm - 10:00pm
- thu 5:00pm - 10:00pm
- fri 4:00pm - 10:00pm
- sat 12:00pm - 10:00pm
- sun 12:00pm - 10:00pm
- Pizza Burgers BBQ/Grill Dietary - Vegetarian Friendly Seafood Dietary - Gluten Free Friendly
- Live Sport
- Book a Table Now Call Restaurant
Walking through the restaurant it's obvious that this place is quite special. From the walls depicting shots of horses in their glory days, soda siphons lining the bars, vintage suitcases holding up the counters and bars, to a ceiling decorated in racebooks from as early as the 1920s. It is this subtle yet stylish assortment of small things that has generated a unique vibe and made One Good Horse a destination in its own right.
Reminiscent of the jockey clubs of the 1930, One Good Horse is a place that reflects authenticity and familiarity.
The resulting ambiance is both warm and welcoming, with the Canterbury river stone fireplace, private plush red leather booths, both large & small tables and the private function rooms making the restaurant an ideal place to spend an evening out. Not only for a quick pub meal, but for a romantic dinner for two, a birthday bash, grandpa's 90th or a family reunion. The restaurant can fit up to 140 – 160 patrons making it more than capable of dealing with anything you had in mind for that special occasion.
All food is served out of our new open style kitchen where guests can watch the kitchen staff in action.
Being in the spotlight certainly doesn't stop the chef from putting on not just a great show, but fantastic meals to match.
- Madness
- Starters
- Chow down chewsday
- Steaks off the grill
- On a plate
- Sides
- Parmageddon
- Fish & chip
- Burgers + pizzas
- Hog Thursdays
- Junior drivers
- Desserts
Rump steak
Shoestring fries, summer salad, whipped garlic butter. Monday from 5pmPrice: $15.00
O.G.H flatbread - Balsamic roasted tomatoes, herbs ricotta and wild rocketPrice: $12.00
O.G.H flatbread - Triple cheese and basil pestoPrice: $12.00
Tear 'n' share garlic loaf
Whipped roasted garlic butterPrice: $7.50
Shrimp cocktail
Shredded lettuce, tomato, avocado and Marie RosePrice: $14.50
Smoked chilli & lime squid
Semolina, dusted crispy squid with chipotle mayoPrice: $12.00
Buffalo chicken spears
Grilled breast, buffalo glaze and ranch dipPrice: $12.50
O.G.H wontons
Pork, ginger and chive with a hot & sour saucePrice: $9.50
Burgers* + Pizzas
* = Excludes triple burger. Tuesday from 5pmPrice: $15.00
200gm Canterbury - Angus rumpPrice: $25.00
200gm Canterbury - Angus beef filletPrice: $38.00
300gm Canterbury - Angus rib eyePrice: $34.50
250gm Canterbury - Angus porterhousePrice: $29.50
16 hour pork shoulder
Tangy apple and fennel salad, cider glaze, herb crushed potatoesPrice: $28.50
Jamaican chicken salad
Grilled jerk chicken, shredded cabbage, cucumber, fire roasted pineapple, spiced citrus dressing (V*)Price: $24.50
Pork spare ribs
O.G.H original, shoestring fries, house slawSizes: small -$28.00
large -$35.00
O.G.H fish and chips
Battered market fish , shoestring fries, lemon mayo, summer salad (G*)Price: $22.50
O.G.H market fish
Ask your server for today offering (G*) P.O.A
Buttermilk fried chicken
Drums and breast, smashed potato salad and O.G.H coleslawPrice: $24.50
Prawn and chorizo fettuccine
Pine nuts, shaved parmesan, chilli (V*)Price: $27.50
Grilled lamb salad
Creamy feta, green beans, roasted beetroot and leafy greensPrice: $25.50
Shoestring friesPrice: $6.00
Loaded baked potatoPrice: $5.00
O.G.H coleslawPrice: $6.00
Smashed potato saladPrice: $5.50
Summer greens saladPrice: $6.00
Two eggsPrice: $3.00
Original - Napoli, ham cheesePrice: $15.00
Mexican - Napoli, salsa, jalapenos, cheesePrice: $15.00
New Zealand - Napoli, beetroot, ham, egg, cheesePrice: $15.00
Hawaiian - Napoli, ham, pineapple, cheesePrice: $15.00
Battered fish & chipsPrice: $15.00
Angus beef burger
200 grams prime Angus beef, cheese, lettuce, tomato, pickle and mustardPrice: $22.00
Triple beef burger
Three prime Augus beef patties, triple cheese, triple bacon, beetroot and caramelised onionPrice: $27.50
Pulled pork burger
Slow roasted pork shoulder, BBQ sauce, cabbage and picklesPrice: $19.50
Vege burger
Grilled eggplant, bell peppers, mozzarella, fresh tomato salsa, summer greensPrice: $19.50
Grilled chicken burger
Jerk marinated, caribbean slaw and a yoghurt dressingPrice: $23.50
Fried chicken burger
Crispy fried chicken, buffalo mayo, cheese, bacon, house pickle, ranch slawPrice: $24.50
Meatlovers pizza
Chorizo, chicken, bacon and pepperoni, famous O.G.H barbecue saucePrice: $22.00
Chicken and cranberry pizza
Chicken, cranberry, roasted cashew nuts and cream cheesePrice: $22.00
Pork spare ribs
From 5pmPrice: $15.00
Fried chicken drumstick
Shoestring fried and O.G.H coleslawPrice: $14.00
O.G.H kids pizza
Classic ham, cheese and pineapplePrice: $14.00
Shoestring fries and O.G.H coleslawPrice: $14.00
Fish and chips
Shoestring fries and O.G.H coleslawPrice: $14.00
Vanilla ice cream sundae
With pink wafer finger
Skillet cookie
Freshly baked till gooey, dark choc chunks, soft serve ice creamPrice: $12.50
Inside out trumpet
Waffle cone chips, ice cream, boysenberry, chocolate sauce, crushed peanuts (G*)Price: $12.50
Snickers cheesecake
Salted caramel, peanut butter nougat and chocolatePrice: $12.50
Hot fudge sundae
Vanilla, soft serve, hot fudge sauce, toffee shardsPrice: $12.50
Summer pot
Vanilla custard, blueberry, lemon curd and mascarponePrice: $12.50
Crunchie ice cream cake
Whipped ice cream, hokey pokey, caramel and chocolatePrice: $12.50
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TripAdvisor Reviews: One Good Horse - Parklands
- 05:00 PM - 10:00 PM More times


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subset: commoncrawl


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Hello Everyone!
How is it going?... So today post is all About Stenerös Collection fro Ego at Madrid Fashion Week!
The designer Stenerös called her collection "Ero" meaning "The emotion of a moment translated to a collection. It is the emotion and the feeling of a stage. A stage of Reverence for women, a celebration of female sensuality guided by Eros- Greek god of passionate love.
I think by the meaning of the Collection we can understand it better!
I still think is a good collection it shows the femininity side of the woman and a very natural look and also very geometry!. Its a very Light collection for winter (Thats the down side of this Collection that it seems for summer and less winter collection, But I still Like it!).... Loving the pastel colors and soft grey with the Green and Burgundy color standing out and nice tailoring. Stenerös used wool, cashmere and silk and it all fits perfect!
The designer Stenerös
The Collection:
What did you think of the Collection?
Will you wear it for Winter???
Stenerös Site: Click Here
Stenerös Facebook: Click Here
Thanks you so Much!
P.S. All pics By Madrid Fashion week taken by me!!!


text: Yup -- LESS protections. It's unbelievable that he's forgotten about the Deepwater Horizon spill that cost $62 Billion. He claims to be for all energy production, including renewable energy sources. But that's a lie. His voting record tells the truth. He's in Big Oil's pocket, and votes against expanding renewable energy. How is any of this in the interest of Orange County residents? Dump Dana.


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I have an anger problem. When I drink, I can't control it. I hit the love my life...more than once. She forgave me those times, but not this time. I lost sight of everything. I could only think about what was wrong with our relationship, and now she hates me. I lost a love, and a best friend, and now all I can do is attempt to fix what's wrong with me.
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Oprah.com has a number of behind-the-scenes videos, slideshows, and even recipes from Jessica Seinfeld's appearance on the show to share Deceptively Delicious. Check it out here.
"At dinner tables across America, fed up parents and finicky children face off over a silent enemy…vegetables.
These nightly battles have been fought since spinach, peas and other good-for-you foods first found their way onto plates. Many parents try every trick in the book—from bribery and bargaining to begging—but nothing seems to work.
Thanks to a new cookbook by Jessica Seinfeld, wife of comedian Jerry Seinfeld and mother of three young children, parents can stop fighting and start savoring dinnertime!
Jessica's cookbook, Deceptively Delicious(SM), was inspired by her own family's veggie wars. Before discovering the secret to delicious, nutritious meals, she says she dreaded dinnertime. "The last thing you want to do is come home and make dinner and have people spit it out or say, "Ew! This is disgusting,'" she says.
Rather than giving up on healthy eating all together, Jessica figured out a way to get her kids to eat everything from beets to broccoli…without any whining!"


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July 30, 2013 – Stella Damasus Former Husband, Emeka Nzeribe May Sue Her & Daniel Ademinokan For Re-Marrying Without Divorce
If the latest gist in town is anything to go by, then alleged husband-snatcher, actress Stella Damasus is set to face a lawsuit soon.
The former husband of the actress, Lagos-based socialite named Emeka Nzeribe is threatening to sue her over her new marriage to movie producer Daniel Ademinokan, the ex-husband of Nollywood actress Doris Simeon.
According to sources, Stella who is still legally married to Emeka went ahead to marry another man without first divorcing him.
The controversial Nollywood actress got married secretly to her colleague's husband outside of the country few months ago, a story which later leaked to the public.
Though Stella Damasus's quick marriage to Daniel Ademinokan caused Daniel's ex-wife, actress Doris Simeon some pain, she seems to be getting herself together now.
This babe sabi fine men! haba how many husband is she going to have in this lifetime. Na wa o.
Stella and her newly-snatched hubby, Daniel at a wedding ceremony in the US.
As we speak, the mother of two left her children with relatives in Nigeria to enjoy herself with her new man in New York.
Her current relationship with Doris Simeon's husband makes her 4th marriage.


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Services we Offer
We look forward to serving you & your pet!
Tualatin Park Veterinary Clinic is enacting a new vaccination schedule at our clinic. Many of the vaccinations we have traditionally known as annual vaccines will be given every three years. We will still recommend that your pet be seen annually for an exam, and your pet may still need some annual vaccinations, but certainly not as many as before.
We are proud to offer our clients the most up to date and scientifically proven medical care. We understand that you may have questions about our newly recommended schedule, and we welcome the opportunity to answer them.
The most important tool a veterinarian has in the health of your pet is an annual wellness examination. Whether your pet is young, middle aged or a senior citizen, this is where you and the veterinarian come together to make a plan regarding the health and wellness of your pet.
Nutrition is an important part of your pet's health. Our clinic strongly believes that there is no diet that is just right for every pet. We encourage you to feed what you are comfortable with, as long as it is nutritionally complete. If your pet is having any issues that could be resolved by a switch in diet, our doctor may recommend you try something else. Diets are available to support joint health, dental health, as well as to promote weight loss.
Our clinic is happy to provide Home Again microchips. Lifetime registration is included with the placement of your pet's microchip. The microchip contains no information other than a unique series of numbers and letters. Every animal clinic and shelter has the capability to scan a patient for a microchip, and the unique code is then entered into a database where your contact information is stored. This enables your pet to be permanently linked to you. The success rate for lost pets being reunited with their families is much greater when they have been micro chipped.
Schedule Your Appointment
You can drop in any time, or make an appointment online or by phone!


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Arm rest for office desk, cosmetic organizer, 2 separate stock in braws, $5 to complete a survey, and a car charger.
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text:
from Hanselminutes , on 8/9/2018 , played: 475 time(s)
Ben Wheeler teaches tech to kids ages 4 to 104. He talks to Scott about how to effectively teach technology, as well as the importance of social context around tech. Everyone's journey to tech is different. How can we as teachers use those journeys to make everyone successful?


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From UFStarfleet Wiki
|"Justicia Omnibus"
|UF Starfleet Security
|General Data
|*Fleet Affiliation: UF Starfleet
|*Founded: 2379
|*Status: Active
|*Location: UF Starfleet Command Headquarters
|*Homebase: Pinastri Sector, Delta Quadrant
|Branch Staff
|*Branch Commander: Indy Firelight
|*Vice Commander: Jim Bomazi
|*Yeoman: Vacant
|Branch Structure
|*Enforcement Division
The United Federation Starfleet Security Branch is responsible for Security on starfleet Ships, Stations, Facilities and Outposts. In this function, they act in ways analogous to local and regional police agencies, however UF Starfleet Security's mandate extends much farther than that. Starfleet Security cooperates with Starfleet Intelligence regarding covert intelligence gathering missions. A branch of Starfleet Security is tasked with the protection of the Commander-in-Chief and the UFS Joint Chiefs of Staff
Security is also responsible for all weapons lockers, the brig, issuing and maintaing security clearances, escorting VIP's and defending the ship in a boarding situation,provide protection during away missions On some vessels the Chief of Security also doubles as Tactical Officer
One of the primary functions of Starfleet Security is to defend the crew and ship. They are trained primarely in defensive and close quarter combat situations. In addition to defence, they also serve as a police force by responding to complaints and as such have the authority to arrest people when deemed necessary.
On Starbases Security spends most of its time doing patrols of the various decks, solving crimes and inspection of incomming and outgoing vessels and their cargo while assisting the security department of the docked ships.
-Uniform Color: Gold
- Enforcement Division
- Internal Affairs Division
- Criminal Investigations Division
- Tactical Operations Division
UF Starfleet Security Senior Staff
|United Federation Starfleet Security
|Branch Commander
|Indy Firelight
|Vice Branch Commander
|Jim Bomazi
- Branch of the Month: August 2384
- Branch of the Month: January 2385
|United Federation Starfleet Security Database


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Join us tonight for a special "Best of" Sex on Kava episode! With all your favorite bits: Pickup Lines from Creepy Greg, Safe Sex Tips from Mr. Payne, Newsgirl Maymay's Castration Campaign, and Rusty the Fisherman's Tales from the Short Bus! Thanks for listening all year; we hope you enjoy this compilation, and Happy New Year from the whole gang at Sex on Kava!
As this week's special holiday edition of Sex on Kava continues, we talk to guest comedian Jon Levine about all of your favorite holiday figures, including Sexy Santa, Hanukkah Harry, and Ramadan Randy! Plus, of course, Dominick the Italian Christmas Donkey. Also, Jon will tell us about his attraction to pregnant women, and we'll play a round of Guess the BS with Maymay. Finally, Jacky Jacqueline will give us a lesbian perspective on Maymay's Good Sex Survey. It's more than you bargained for, on Sex on Kava!
This week the Sex on Kava crew is joined by local comedian Jon Levine for a special holiday episode! In Part 1, we'll talk about fetishes, Jon Levine's podcast Coming Up Short, and Dominick the Italian Christmas Donkey! Plus, the crazy people that come into the kava bar, a call from Bob in Wisconsin, hooker customer service, News with Maymay, and an answer to the age-old question: Is it cheating if you pay for it?
As this bizarre episode of Sex on Kava continues, play Guess the BS with Dan Weiss & talk about the fraternity custom of circle jerks! Then the boys try to get Maymay to sympathize with the difficulties guys will go through to have an orgasm, as Rich tells us more about the private booths at the adult bookstore. She's disgusted, as you probably will be too. It's filthy, it's disgusting, it's Sex on Kava!
As this week's episode of Sex on Kava continues, we talk more conspiracy theories with Ciro Dobric, including: Dave Chappelle's early retirement, Kurt Cobain's death, the Illuminati, and more! Plus, old-timey phone stuff, the Dukes of Hazzard and political correctness, and–we play the first ever gambling round of Guess the BS with Maymay! Have a great week and thanks for listening! #SexOnKava
Tonight on Sex on Kava, we're joined by the Paranoid Prophet of the South Florida comedy scene, comedian and conspiracy theorist Ciro Dobric! We'll talk about yelling as an approach to comedy, being yourself on stage, and the 9/11 - Back to the Future connection. And, of course, aliens. Later on we'll talk about David Stebbins & recovery comedy, South Park, techno, and the new Disney Tinder app. Plus– a visit from Harvey, everyone's favorite 51-year-old Jewish bisexual.
Tonight, Miami comic Manny Garavito joins us for another fun-filled episode of Sex on Kava! We'll talk about the ungrateful children of Awa Na Kava on Thanksgiving and the ungrateful comics of South Florida, then we're on to the news with Maymay. Everyone is skeptical of this week's story, but Maymay insists it's true…
As we continue this week's special Thanksgiving edition of Sex on Kava, we'll talk about robot sex with Dave Gregory & Eric Rosenblum, and why Awa Na Kava is open on Thanksgiving (for the wayward girls & boys of Broward County.) Then, everyone will call Ethan a racist because he confuses Dave Gregory, a portly African-American comedian, with Artesse Lector, who was on the podcast a couple of weeks ago, and also happens to be… a portly African-American comedian. (It actually is pretty embarrassing for Ethan! …Awesome.)
This week on Sex on Kava, we're joined by LA comedian Dave Gregory, along with our old friend, the hilarious Eric Rosenblum! Dave will tell us what it's like to have his Vine followed by Kevin Hart, his upcoming movie with Bryan Cranston, and the proper etiquette for sending dick pics. Then Eric & Dave will tell us about their Thanksgiving traditions and everyone will try to figure out what Newsgirl Maymay has against penises. Oh, and also– Charlie Sheen. It's irreverent, it's crass, but you gotta admit– it's also the perfect accompaniment to turkey & cranberry sauce… that's right it's Sex on Kava!
Tonight on Sex on Kava, Newsgirl Maymay is missing! We wonder where she is, but in the meantime, we've got Chocolate Thunder asking questions about sex with Christian girls, Morgan the Child making fun of Rich & Ethan, a news story about Jenny Jizz (the porn star who's giving veterans free blowjobs), and Rusty the Fisherman with stories about his youth in South Florida, spent mostly in the "special" classes! All that and more; the party don't stop on Sex on Kava! Thanks for listening and enjoy!
As this week's episode of Sex on Kava continues, Comedian Artesse Lector joins us for a round of Guess the BS with Maymay (and it's a good one!) Also, we'll remember local comedian Max Reiter, who passed away this week in New York. He's gone but not forgotten, and there have been some touching tributes to him from the South Florida comedy scene all week. Finally, we'll talk about 2AM stragglers and why Wilton Manors should still have milkmen!
Tonight on Sex on Kava, we're joined by the very funny Artesse Lector! Also, for the first segment, we've got comedian Michael Freed of kavacomedy.com over in Tampa Bay, and his lovely assistant, Chloe. We'll dig into their relationship and talk about doing comedy in kava bars, and then Maymay will have some weird news about Scottish people and sex toys. It's filthy; it's hilarious… it's Sex on Kava!
Check out kavacomedy.com for the cutting edge of comedy in Tampa Bay!
Tonight on the podcast, it's Bulaween! (That's Halloween in Fijian!) Join us live at the Awa Na Kava Halloween party as we do a one-part episode, with Newsgirl Maymay and Heather Hatcher. We've got thrills, chills, sex, news, and more in this special party episode of Sex on Kava! Happy Halloween!
Hey Sex on Kava fans, it's more Sex on Kava! In Part 2 of this week's episode, we find out that the fantastic news story about the Walmart lady masturbating with Jimmy Dean sausages was fake! We'll dig into that, then we're joined by Superfan Matt for Guess the BS with Maymay. Finally, Pistol Pete will come on and try to teach Rich & Ethan how to mack on the ladies… to no avail. It's nonstop entertainment, right now on Sex on Kava!
Hey sportsfans….we start off with a bang tonight as we have Dr Brett, the Love Doctor, back, along with Luba the Sex Therapist. They'll tell us about the weirdest patients they've ever treated, and then we'll get into some sex news with Newsgirl Maymay and Morgan the Confused Young Girl: A woman pleasuring herself in a Walmart bathroom? With what? You'll have to listen to find out. (Ethan's a little skeptical about this news story, but one thing's for sure– Rich has some great wisecracks and you'll be laughing your ass off.)
All right now on Sex on Kava!
Tonight it's the 5th anniversary of Awa Na Kava's existence! We're hosting the podcast in the midst of this gala event and we've brought out some of your favorite Awa Na Kava denizens as guests this week: Substitute Newsgirl Leslie; Fisherman Rusty, and of course, Scott the Homosexual! Maymay has customer service issues with her mechanic, and for once, Ethan gets to tell her she's wrong. Leslie's got advice for anyone who needs a mechanic. Scott the Homosexual will offer his butthole to Rusty, Ethan, and Rich, in that order. And Rusty will run away. It's weird sex, gay sex, weird news, games, insanity, and fun, almost live from Awa Na Kava on this very special Saturday night of Sex on Kava!
In Part 2 of this week's episode with the one and only Ridiculous, it's the return of Newsgirl Heather Hatcher! Ethan tries to provoke a newsgirl rivalry between Maymay & Heather, but everyone just ends up making fun of his effeminate nature instead. Then we play a round of Maymay's Guess the B.S. which takes us to some very weird places, indeed. Don't miss it, right now on Sex on Kava!
Tonight, South Florida comedian Ridiculous joins us for the full episode! He'll tell us why he's one of the most controversial, and yet most booked, comedians on the local scene. Morgan the Child will drop by to tell us why she's a fan of Ridiculous, and, of course, we've got some weird sex news from Maymay Durand.
As this week's episode with Kat Toledo continues, Cary the Gay Guy tells us about his visit to the MMA locker room after playing the bagpipes… and we have a very long conversation about sausage with absolutely no homoerotic overtones. Then, we play Guess the B.S. with Cary and this week's guest, the fabulous Kat Toledo! Ethan and Rich will talk about the pros and cons of playing pranks on the mentally ill, and Kat Toledo will try to maintain consciousness and stay funny on this very late night of Sex On Kava!
Thanks for listening! Don't forget to check out Kat Toledo's videos, tour dates and more at
In tonight's episode, comedian Kat Toledo joins us for the full episode. Kat is a veteran of the Upright Citizen's Brigade Theater in New York, has been on the Chris Gethard show, and opened for Eric Andre in Miami earlier this year. Also, she personally knows several famous people!
Tonight, Kat will tell us about her fake Star Trek writing credits and help us dig into the mind of Newsgirl Maymay. We'll talk about pussy jokes and LBJ's balls. Rich & Ethan will talk about being mista [...]
It's another unmissable episode of Sex on Kava! Just a single part this week, but we've packed twice as much fun into every minute! Local comedian John Gregory is our guest, fresh off of headlining the Komedy Night show at Awa Na Kava. He'll tell us about how to sound successful at a young age (lie a lot). Newsgirl Maymay is absent but we've got a lovely substitute newsgirl, Jacky Jacqueline the Stewardess! Ethan will tell us about their almost-date; and Harvey will step in to try to get Ethan to abandon his heterosexuality. Later on, South Florida comedienne Julie Baez will show up, fresh from a visit to the local male strip club! After that we'll investigate the eyeball-licking fetish with Jaqueline the Stewardess, and Mr. Payne the shop teacher w [...]
Willonius Hatcher continues to join us in Part 2 of this week's episode of Sex on Kava! And this is a hilarious, action-packed segment. First we talk about Maymay's problem with dicks, then we hear the News with Maymay about a woman who pretended to be a man (complete with a fake dick) and tricked a woman into marrying her. After that, Rusty the Fisherman joins us and talks about his views about women who engage in group sex, angering Maymay, and we get another visit from shop teacher Mr. Payne, who has some safety tips for people engaging in orgies. Finally, we get to chat with Alexander the Male Strip Club Employee, who drops in and tells us some of the titillating details of life in a male strip club. As we finish off the episode, Willonius gives us some insights into his approach to life, and his approach to comedy.
In tonight's episode, Willonius "Willy Dynomite" Hatcher joins us for the full episode! He talks about his experience visiting a gay club in New York (he's not gay though), and what it's like to live in San Francisco and see the Folsom Street Fair. Then for some reason everyone makes fun of Ethan for being gay. Then, during the break, Maymay & Willonius recruit one of the guys from the male strip club down the street to talk on the podcast (coming up in Part 2, stay tuned). It's the gayest episode of Sex on Kava ever!
Don't forget to check out Willonius's website at willonius.com. You can g [...]
As tonight's episode of Sex on Kava continues, Noshod Barrow, AKA @lotusnugget, keeps us entertained, telling us about his unique approaches to both dating and comedy! Then, Maymay gets upset about racism and lets it all out on the podcast, making Rich & Ethan very uncomfortable, but then things get really deep and interesting! Finally, Ethan's got some complaints about local businesses, of course, and Maymay is not sympathetic. For future anthropologists, it's a fascinating look into what it's like to hang out at a kava bar at 2AM in the early 21st century… and it's damn entertaining, too! Thanks for listening.


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Here's an excerpt from Time Out New York's sex column Get Naked by Jamie Bufalino. The guy mentioned here takes the award for most creative way to use Michael Jackson's death for your own personal benefit. It's amazing.
Q: I am a 27-year-old female who recently broke up with her boyfriend of five months. We've known each other for two and a half years; we were friends for a long time and then recently started dating. I thought all was good until the death of Michael Jackson. When he died, I did not hear from my boyfriend for three days. We had made plans to meet my brother for brunch on that Saturday and he completely stood me up—no call, text or e-mail. He eventually texted me saying he's upset by MJ's death and just needs time alone. Then, after not speaking for another three days, he texted me to see if I was free after work. I said, "Yes, let's talk later." He never responded. I wrote him an e-mail the next day to end it, but I don't know if he ever saw it. He also de-friended two of my friends on Facebook this weekend. What are your thoughts?
A: I have a supersensitive bullshit detector, and it's going ape-shit right now. Give me a break. Who goes AWOL from their girlfriend for three whole days because of the sudden death of a celebrity? Sketchy people, that's who! Who knows what your boyfriend was up to, but he certainly wasn't on a truth-telling spree. Okay, listen up, everyone: Ten times out of ten, the "I was too busy or upset or drunk or depressed to take ten seconds to telecommunicate" excuse is bogus. Always has been and always will be, particularly as the ways to communicate become more and more varied and omnipresent. If I were you, I'd break up with him just for not coming up with a better excuse. You deserve something more intricate and detailed—perhaps something involving the Russian mafia, chloroform and being forced into sex slavery. Don't break up by e-mail, though—that's tacky. Have at least one more face-to-face and try to get to the bottom of his erratic behavior. If his excuses don't get much more believable, cut him loose—pronto.


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Contents tagged with 101 Reasons
Bathurst Show
There seems to be a certain magic about an agricultural show that transports you back to a time when life was slow and peaceful. The Bathurst show is over 100 years old and no self-respecting resident … more
Excellent Golfing Opportunities
Green Fountain Farm Resort is a wonderful golfer's destination. Not only do we have a golf driving range (refer to reason 16) we also have two great golf courses in close proximity. We have the … more
Puzzle Your Brain
If you are one of the people who cannot resist a good jigsaw puzzle then a visit to Green Fountain Farm Resort is just for you. Although we are situated on the Sunshine Coast, the fickle coastal … more
Malaria Free Eastern Cape
The Eastern Cape is blessed with a wonderful combination. We have great wildlife parks that are situated in a malaria free area. You can see everything from the big 5 to the smallest bird and not have … more
Green Fountain Farm Caravan & Camping Rewards
Some would say that just the pleasure of camping in the beautiful caravan park at Green Fountain Farm Resort with its lush grass underfoot and the private bathrooms is reward enough. But we feel that … more
Port Alfred Aquatic Centre
While you are enjoying your stay at Green Fountain Farm Resort, you may experience the variable weather that is ever present at the cost. When the weather is not perfect for the beach you can go to … more
The pleasure of getting there
Port Alfred is very centrally situated about 1000km from Johannesburg, Cape Town and Durban. This creates an opportunity to start your holiday the moment you get into your car. You don't have to … more
The Kowie Carnival
Every year in September the Kowie Carnival takes place in Port Alfred. This is a magical day of fun for everyone. It is a major fundraiser for the local charities. Besides the beer gardens and flea … more
43 Air School
Port Alfred is home to 43 Air School. This is one of the largest aircraft training facilities in the southern hemisphere. Pilots from all over the world come here to train to become commercial pilots. … more
The OX Braai
The ox-braai is a legend in its own time. Now in its 31st year, this party is still going every year. More than 10 000 people descend on Bathurst grounds every December to have the party of their … more


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Blog Archives
Race Report: ICE Breaker Triathlon
April 6, 2013
Folsom Lake
Granite Beach, CA
Reversing Aging Through Racing
If I raced to almost the exact same time I did three years ago, that means I am not slowing with age. If we are supposed to lose function and fitness as we age, and I haven't, does that mean I have reversed aging? I say yes. That's my story and I am sticking to it. It also explains why folks in the older age groups look so great. They've reversed aging too. So as long as you don't overdo it and get injured or overtrained, then you too can reverse aging.
The Race
I wasn't super motivated to race two weekends in a row. What would that show me? Usually these races have a couple of weeks in between, although I haven't raced the ICE Breaker recently. There is little else on my calendar for April since I gave up on the Sea Otter Classic due to logistical issues, so I jumped in at the last minute. This race is very similar to last week's XTERRA, except this race has the bike leg on closed roads instead of trails. As a result it is quite a bit shorter, taking me about one hour less that the off-road version. That should make for faster recovery, right?
Swim: 1/2 mile
Bike: 13 miles road bike
Run: 4 miles trail run
Started great. The breathing tactic paid off again as I have yet to train my swim. As we got further out in the lake the cloudy, breezy weather showed up as some chop that began to push me around. Unfortunately, I kept my head down and followed some feet. They were the wrong feet to follow. I kept swimming wide, wasn't sighting often enough and I felt my swim collapse. As bad I thought it was going to be, I actually went a few seconds faster than the previous week! Never give up. Note to self: sight the buoys for yourself, don't trust others.
Two laps on closed park roads. Like the mountain bike leg, these roads constantly have you thinking. Shifting, climbing, descending, cornering, there is never a dull moment. I thought I was going fast, but unlike the swim, this was deceptive. I went slower than the last time on this course. Reflects the need to do much more bike training. Running does not seem to translate into bike fitness the way the reverse does.
Killed it. Felt great, and felt even better as the run went on. I kept lifting my pace gradually and I didn't blow up. I actually went several minutes faster than the previous week on a course that was a half a mile longer! I attribute this to riding a bike leg that was an hour shorter and on roads. Mountain biking really beats up your legs before a run.
Two small Japanese sweet potatoes and plenty of time for digestion. Felt hungry at the start, but so what? Took in one bottle of HEED on the bike, nothing on the run. Two servings of Recovery Accelerator immediately after while walking and cooling down. Ate several onigiri rice balls for lunch while driving home. Fillings were pickled ginger, miso, umeboshi paste. A little short on protein for recovery, so I need to create another filling with beans or tofu to use for recovery meals.
I just got my Hammer order for this season, so I brought back the supplements that I think give an ergogenic boost. Controversial and not truly necessary, I still like experimenting with them. I used their Daily Essentials along with some Endurance Amino before and after. Again I used the curcumin and proteolytic enzymes to help with inflammation and muscle recovery. I felt my recovery went well, but the race was an hour shorter.
All in all, a great race. Many thanks to TBF Racing for producing such great events!
Race Report: XTERRA REAL 2013
Granite Beach, CA
March 30, 2013
Folsom Lake
My Race Season Starts:
I like this race. Since it is the first race of any kind for me, it is always a rude shock to the system. After months of low aerobic intensity Maffetone training, it feels good to open up the throttle. It also hurts. A lot. Cruising around at 140 BPM is definitely not the same as charging up a muddy climb at 175 BPM. I always worry at the start of a season that I have forgotten everything that matters. Like how to pedal my bike over rocks. Or swim in open water. Or change out of my wetsuit. Even packing my transition bag gets its fair share of worry. It was nice to see that I can still do all of those things. Just not very quickly.
Much better than in years past. The last weekend in March can be dicey. Usually the water is very cold, feeling like it was snow maybe twenty minutes prior to race start. Five minutes into the race I was very comfortable. It's been a fairly dry winter this year in California, so the trails were smooth, fast, and fun. There were only a couple of mud puddles compared to the usual bogs, yet judging by my bike it seems that I brought it all home with me. Temperatures were mild as well, though a bit humid thanks to the clouds and nearby lake.
I haven't been in the water in months due to the usual excuses. Thanks to Coach Rutherford, I can get by on muscle memory. For a half mile swim, I can probably float in my wetsuit. So I picked one thing to work on during the swim and succeeded. I focused on breathing. Many people, myself included, make the mistake of holding the breath underwater. This makes for gasping, and hurts technique. The goal is to breathe as naturally as possible by exhaling continuously while your face is in the water. I concentrated on this one thing and it worked! My stroke was much smoother, and I felt very relaxed and comfortable. When I forgot, I immediately began to tense up and slow down. So despite not training my swim at all, I was only a little bit slower than usual.
I like this bike course since it's a bit technical. It's real mountain biking. There are no real sustained climbs, but you are always actively doing something: Climbing, descending, clearing rocks and boulders, swooping on singletrack. The first lap felt great even though I haven't done much mountain biking lately. I smoothly cleaned the technical sections that often trip me up. The second lap was harder. Fatigue set in, and those technical sections tripped me up.
My legs felt like concrete, but I made them run anyway. Knowing the course, I knew where to hike to conserve energy, and my overall time was typical for me.
Spot on. The effect of increasing fat burning by Maffetone training helped me race without needing as much fuel. I ate a small breakfast three hours prior, and used liquid fuels during the race. More on this later, since it worked so perfectly.
I also didn't feel as drained afterwards. My legs often feel wrecked after a race, and my brain is often in quite a fog for a few hours. My recovery the rest of the day went well. After a recovery drink, I had a real lunch. I wasn't terribly hungry until a regular dinner. Unfortunately, I slept TERRIBLY, and my recovery fell completely off the rails. I blame the altitude that always affects my sleep, and the stiffness and soreness that set in making a comfortable sleeping position impossible to find. A nap the next day made things much better.
Concentrated curcumin extract as an anti-inflammatory and proteolytic enzymes to help break down broken tissue to speed healing.
Overall, a great day and a solid start to the season. Much work to be done before XTERRA Tahoe City!
Base Training: Build a HUGE Aerobic Engine
New Year's is over and while the weather here in California is cold, it's time to put in those base miles. OK, I know, much of the country experiences REAL cold, but temps in the 30s mean my morning bike commute isn't happening. That's a pity, because there is no more convenient way to amass training hours than to incorporate them into something you already have to do, like go to work.
Of course, I could ride on the indoor trainer. But that sucks.
I would rather be outside running than sweating on the floor. But I promise I will train on the trainer this week if I have to.
Base Training Goal: Aerobic Fitness
This will be my second full season of Maffetone training, and this year I have residual fitness from last season. My informal MAF test of my usual running route shows some slowing from last year's best, but it has been holding steady, and I have not tried to push that fitness further. In the off season, I think that a plateau equals progress. Compared to last year where I lost weeks of training from pneumonia, this year I have maintained some reasonable run fitness. My hope is that I can build on that this season and get even faster. Like last year, I will not race until the end of March, giving me three months of uninterrupted aerobic base training, except for some alpine skiing. I will use my 180 formula maximum heart rate of 145 until I start racing. If everything goes well, I will experiment with calculating my MAF by working down from lactate threshold, which will give me a higher heart rate range to work with.
Because unless you race on the track, almost all of your energy is being produced aerobically.
Because more health benefits come from aerobic fitness.
Because it creates less stress, avoiding burnout.
Because it's good for the brain, helping Seasonal Affective Disorder (more on that later)
How to Build a V8 Aerobic Engine
Stick to MAF.
Aerobic and anaerobic workouts can interfere with each other. Use the 180 formula and be disciplined.
Don't race
Resist the temptation to "tune up" until after you've built the engine.
Increase volume
Do this more by increasing frequency than super long workouts. The sweet spots seem to be 45-60 min. and again around two hours. The Kenyans never train for more than 2 hrs, but they train often.
Be patient
Improved fitness will come week by week and three months should build quite an engine.
Happy training!
How Active Recovery Works
Arright, hands up, who has raced hard enough to have to walk down the stairs backwards? Yeah, me too. When that happens, it seems like the most important thing to do for recovery is find the nearest couch and stay planted. Forever. Or at least until all the ice in the beer cooler next to the couch has melted. What is definitely counter intuitive is the idea of active recovery. Active?! Sounds ridiculous, but then I tried it. And the coaches are right, it really can help.
How I Used Active Recovery to Learn How to Walk Again
The run course at XTERRA Tahoe CIty is hard. You start climbing a steep, paved road that switches to steep, rocky singletrack. There is a brief respite at the top, then what goes up, must go down. A steep, quad smashing descent on loose, rocky road and pavement. Of course, that all follows a couple hours of mountain biking. My legs were done. My left knee started to really hurt during the descent, and trying to compensate, my imbalanced gait hurt my right calf, already stressed from the climb. Delayed onset muscle soreness had no delay for me. I hurt at the finish line. But three days later, I was healed. Fighting the instinct to collapse was the key.
Keep Moving
The following day I went for a walk. About 30 minutes. A little shorter would have been better, but my knee and calf required a slower pace, and maybe trails were not such a good idea. But the forest was good because of the trees. They have been proven to help brain function and mood. I felt refreshed physically and mentally. The second day after the race I repeated my recovery walk. Maffetone describes walking as an ideal cross training tool for racers because it can help recovery. The third day I went for a short walk/jog keeping a close eye on heart rate and muscle soreness, which was quickly decreasing. It worked OK. A bike ride would have been better, but I ran out of time after my afternoon recovery nap. More on passive recovery later. The next day I got back on the bike for an easy 90 minute spin. It felt great, and I successfully resisted the urge to do more. Now I'm ready to train again. Even my sleep and HRV have returned to normal.
Why I Think it Works
Using the Recovery Issues:
For some people 30 minutes of exercise is a lot. But if you race, a 30 minute walk is very easy, so it does not add any fatigue to what you've already done.
Walking directs more circulation to stressed muscles. More nutrients and less waste products from metabolism and repair means faster recovery than doing nothing.
Like fatigue, there isn't enough activity to deplete storage carbohydrate, which means it won't take any longer to rebuild the stores emptied by a long race.
If you take your walk in a place of natural beauty, you can benefit even more. The brain likes blood nutrients, and oxygen, so a walk in the forest, or anywhere there is a lot of O2 producing vegetation can help a lot.
It's very refreshing to be doing something, but the lower intensity relieves stress, especially if you have a mild addiction to exercise.
Other Forms of Active Recovery
Swimming in the way that walking is different from running would also help. Maybe more like floating around. I didn't try this because drifting around in the freezing water of an alpine lake did not appeal. If you're a fan of cold therapy, it might help. But in a warm climate, or a pool…
Yoga if done in a restorative manner could help. I was too sore to want to risk stretching stressed muscles. If I had been practicing regularly, I could scale it back.
Foam rolling would be the same as yoga. Helpful if you already know what you're doing. I don't, so I'm saving it for later.
In the end, I'm not going down the stairs backwards. Instead I'm motivated to train. Enough blogging, time for a nice run in the forest!
How I Recover from Long Distance Racing
What Needs Recovery:
- Fatigue
- Muscle Soreness/Damage
- Glycogen Depletion
- Mental/Nervous System
- Stress Response
These are the elements of recovery. The difference in length and intensity between a race and a regular workout affects recovery. A long run that goes further than ever before will need more recovery than an easy run you've done a million times. A race that puts you at threshold for an extended time requires more recovery than an interval workout. Work or family stress impacts training and racing, requiring more recovery. Here's what I learned about recovery recently.
The longer or more intense the workout, the more fatigue produced. The more volume over days, the more fatigue accumulates. This fatigue must be "unloaded" in order to move forward. This can happen voluntarily by taking time off, easy days, or getting more rest, or your body can force it on you with illness or injury. I've neglected fatigue, covered it up with caffeine, and run myself into the ground. The best solution I've found for fatigue is passive recovery, emphasizing quantity and quality of sleep.
Muscle Soreness and Damage:
Cycling doesn't leave me as sore as running. Triathlon is worse than running alone. So after a short cross country race or regular long run, the soreness isn't bad. I can train easy until recovered. But a trail race or triathlon can leave me so sore that walking is uncomfortable. That's where I am now after XTERRA. I have had to take three days off with walking as my only exercise while my muscles heal themselves. Soon I will add some yoga and foam rolling, but to this point I've been too sore. I experimented with amino acid and proteolytic enzyme supplements to help speed recovery, and believe I have benefitted.
Glycogen Depletion:
This is easy. Following the starch based diet of Dr. McDougall makes replenishing storage muscle glycogen as simple as following my appetite. Most of us have heard of the "window" of opportunity following a workout where enzymes peak, making glycogen replenishment easier. I can tell when I'm depleted by my low energy level and high appetite. Those two factors tell me when I'm recovered. The day after long glycogen depleting races, I'm hungry more often. Then, as I recover, my appetite decreases due to less activity, even though I am still sore. Using the Maffetone Method for training helps as well, since I have trained my body to rely more on fat for fuel. Before Maffetone, I would be really wiped out after a long ride. I could literally feel my recovery progress along hour by hour as I ate more. By using more fat as fuel during exercise and eating a high starch diet, I recover faster. Taking in calories during the workout or race helps, because then there is less that must be replenished.
Mental/Nervous System:
Often I've felt like my body was recovered, but my mind was unwilling to go on. There are some possibilities for why this might be: depleted neurotransmitters, hormone imbalance, low levels of amino acids, or just lack of fuel. From my experience, it seems to be tied directly to glycogen depletion. Since the brain runs almost exclusively on carbohydrate, if levels get too low, the brain puts on the brakes to conserve energy. As my storage carbohydrate returns to normal, I can feel my brain come back online.
Overall Stress Response:
The body's stress response gets engaged by non-physical events. Which is why someone can be so tired by mentally demanding, yet sedentary work, or emotionally stressful circumstances. This same stress response is responsible for getting you ready for another race or workout. The mistake I've made in the past is not considering life stress as equivalent to training or racing. I've always thought, "Hey, exercise relieves stress, right?" Well, yes, and no. My recent race at Laguna Seca, the Hammerstein, showed me this phenomena very clearly. School had ended only two days prior, and while I had decreased training to rest, the life stress had peaked. I had a very tough race. One week later, with school stress gone, I raced better. Any stress reduction techniques could help here. I think the best option is meditation, because one has the potential to learn how to control the stress response and decrease the energy cost by retraining the brain.
I think I've finally gotten a firm grip an what needs recovery, and some good techniques to use. A little research and using myself as an experiment of one with three weeks of big races have taught me a lot. What do you do for recovery? Any secrets or effective protocols?
Next up:
Active Recovery
Passive Recovery
Nutritional Recovery
2012 XTERRA Tahoe City Race Report
I've done this race three years now, and I've raced three different courses! It makes comparing one year to the next a bit difficult, but that is also the beauty of off-road racing. Unlike track and road runners who obsess over time splits and pacing, or cyclists that obsess over their power meters, the ever-changing nature of trails means that you never really race the same course twice. Even if it appears to be the same course, no doubt something will be different. Case in point: XTERRA Tahoe City.
2010: Dry course, warm conditions. Full course raced: 1500M Swim, 22M MTB, 6M run.
2011: Muddy, and plenty of snow. Bike course shortened due to snow. Run impeded by snow.
2012: Unseasonably cold, windy. Lake very choppy and with plenty of swell. Swim course shortened to 1000M. No snow, full bike course raced.
How can I compare my results from one year to the next?
Quantitatively, it's difficult, but with my split times, I can compare my performance in individual sports and transitions.
The Swim:
The swim has been really slow and difficult every year. The combination of cold water and altitude really puts the zap on me. I improved by several minutes from '10 to '11. But this year, even with the shortened course, my swim performance declined. This is disappointing, since I swam well in the pool and at a Splash n Dash aquathon. Clearly I need to train my swim more, including much more open water practice before racing again here in Tahoe, at XTERRA Incline.
The Bike:
I went 7 minutes faster than the last time I raced the full course. Yay! All the extra racing I've done on that course and elsewhere has paid off. Even better is that my bike split is almost as fast as some rivals. I'm catching up!
The Run:
Last year was slowed done by snow, but I went 4 minutes faster than my previous best. And that was with a very sore left knee that slowed me way down on the downhills. I think the rough nature of the course hammered my knee, and that I need to spend more time running on trails instead of the road.
So despite the nasty weather, the race was a success. I am more motivated to continue with the Maffetone Method for training. But I do need to do a lot more swimming, especially up here in this cold lake. I haven't raced Incline before, but from what I have heard, the swim is often very rough.
Next up:
Long, LONG rides to prepare for the Tahoe Trail 100 at Northstar. I should also find a sprint triathlon on the road, just to keep myself honest on the swim. And a flat road 10K. I'd like to know what my actual speed is right now. Then XTERRA Incline. No excuses about the beginning of the school year, I need to race to see improvement.
Recovery Overview
How do you recover from those epic days? Boundary pushing long runs or bike rides? A long or intense race? Anything that pushes you "to boldly go where" you haven't physically been before requires attention to recovery afterwards.
Personally, I have failed epically at this in the past, burning myself out in many creative ways.
Racing each Saturday for 4+ hours each time for the past three weekends was exhausting, especially for those of us in the back of the pack. How can I best recover between each event and not blow a fuse this early in the season? In the past, recovery to me meant plenty of couch time with a good book, or going to bed a little earlier. But I wanted to develop some better skills so I can get faster. And have more fun. So I even bought the book, The Athlete's Guide to Recovery, by Sage Rountree to see what more I could learn.
So What Have I Discovered about Recovery?
Three broad categories, and a lot of subtlety about timing.
Active Recovery
Easy exercise- encourage circulation to speed nutrients to damaged and tired tissues. Example: a 30 min. walk.
Passive Recovery
Doing nothing physical, but getting the deepest rest possible to rebalance hormone levels and allow for repair. Example: the treasured afternoon nap.
Nutritional Recovery
Replacing the nutrients depleted by training and racing. Example: a post-workout recovery drink.
Recovery Issues
- Difference between recovering from training and racing
- Mental/nervous system fatigue
- Glycogen depletion
- Muscle Soreness/Damage
- Overall Stress Response
Unfortunately, I could not find the easy formula I wanted. Recovery seems to be more Art than Science. While the physiological processes are scientifically clear, there is tremendous individual variation. Which means trial and error. I want the plug and play version, and instead I learn that a lot of tweaking is necessary.
My first big racing block is over, and my experiment with what I've learned about recovery begins. Today's recovery protocol will be: a walk in the forest, meditation, a long nap with brain wave entrainment, and a few supplements. Tomorrow will probably be a repeat.
XTERRA Tahoe City Preview
Third weekend in a row with a big race. It started by getting Hammered by the Hammerstein at Laguna Seca, continued with high altitude racing at the Lake Tahoe 8hr Mountain Bike Race, and culiminated with an off-road triathlon the XTERRA Tahoe City on Saturday.
Chop off 15 minutes from last year's best time.
The bike course will be slightly longer this year since there iss no snow in the way. Advantage: Race.
However, that lack of snow will make the run course faster. Advantage: Me.
I haven't been swimming much, but I'm a little faster. But the water is 50 degrees. Advantage: Push
Recovery: I feel stronger each day, so I'm hoping the training effect of the last two races will carry over into faster times this year. Advantage: Me
Dave: I want to beat Dave again this year. He had pneumonia and lost fitness. So did I. Advantage: ??
More fun and games in Tahoe City, thanks to the race promoter. For a different kind of recovery after XTERRA and for non-racers, thirty California wineries our pouring at the Tahoe CIty Winewalk. Killian Jornet running with regular folk and doing a Q&A at Alpenglow Sports. And the premier of Unbreakable, a movie about the Western States 100 trail race also held this weekend over at Squaw Valley. Lotsa good reasons to hang out in Tahoe. As if any reason was really needed.
Book Review: Finding Ultra by Rich Roll
"I can say with full confidence that my rapid transformation from middle-aged couch potato to Ultraman—to, in fact, everything I've accomplished as an endurance athlete—begins and ends with my PlantPower Diet."
He had me right there. I absolutely loved that he came right out and said it up front. No beating around the bush of labeling this or that. Straight up: this was only possible because of diet. I feel exactly the same, even though I'm not at his level. I race at the back of the pack, but before I changed my diet, incidentally at about the same time, I couldn't race at all. Racing was a dream that required far more energy than meat and dairy afforded me. When people remark about my healthy eating habits, my response is similar: I can't do what I love to do unless I eat this way. I indulge myself from time to time, but I don't kid myself any more. I know what it will do to my training and recovery. Indulgences are becoming less and less pleasurable.
If you're the last person on the planet to read this book, get thee to a bookstore now! Or Amazon. Or drop by and I'll loan you my copy. This book is amazing. I thought I knew what it was about, but I got surprised. I first found Roll online searching for other plant based athletes who shared their experiences, so I thought I knew what it was about. Then I heard some interviews where alcoholism was mentioned. Then I read the book. Holy cow! What a tale.
The book can be divided into three parts:
1) Swimming career that morphed into a drinking career
2) Mid Life Scare: goes vegan and becomes ultra distance triathlete
3) Nuts and Bolts: (or twigs and berries) how he eats, and why
TIME IN THE DRINK (chlorinated and alcoholic)
The early life stuff I tend to skim through in biographical reading. I don't usually find it that interesting. Fortunately, Roll and his editorial team fixed that for me. The two important parts the reader needs to understand for the later story are made clear. Roll was not an athletic kid until he discovered swimming. And then he got good. Fast. He was able to choose what collegiate swimming program to attend. This shows the foundation of talent he had when he came back to sport later in life. Second, he was socially awkward and isolated a lot. This makes it much clearer why he became an alcoholic. The booze erased the awkwardness, and even early on he knew that, "Although a miracle salve to my social inadequacies, I just liked it too much."
Part One of the book is about Roll's career as a drinker. The vegan stuff, the endurance stuff, all that comes later. That's what I wanted to read about, but instead I got hooked on the ten year binge. Roll tells this part of the story with a carefully balanced tone that doesn't over-dramatize, nor leaves out anything crucial. This is not the story of a celebrity binge, but what an otherwise normal person can get themselves into. There are enough details to feel the everyday life of an addict, and drama from DUIs to keep you turning pages, but it never bogs down. The story keeps moving forward. But the best part, and what made me read it in one sitting was the clear understanding of why he did it. His insight is so clear that it all makes perfect, logical sense.
The attraction for him started from the very beginning, the first drink he had at a swim team party:
"… all those feelings of fear, resentment, insecurity, and isolation just vanished, replaced with the rush of comfort and belonging… For the first time in my life, I experienced what I thought it must feel like to be normal-"
From there, the double edges of the sword begin to appear. While alcohol helped in some ways, the very problems Roll thought alcohol solved, alcohol started to cause. Rather than ease his social problems, it ended his first marriage on his honeymoon! Of course we as readers can see it thanks to power of hindsight, but the Rich Roll of the time couldn't. And that's what grips you.
Part Two is the athletic story that I thought I was buying. Like many people, once Roll sobered up and put his career back in focus and started a family, his health declined dramatically. It's a bit ironic that in a story of an alcoholic, the main "moment of clarity" is walking up the stairs gasping and afraid of a heart attack! What makes this section of the book so readable is seeing Roll make mistakes trying to apply a new plant based diet and learn from them. I've made some of the same ones, but I guess I didn't learn as quickly as he did! For instance, he reflects on the typical swimmer's attitude toward nutrition by describing how many donuts he and his teammates would eat. Replacing all the calories burned from swimming was all that mattered. You might recognize this as the Michael Phelps diet. I swam in high school, so I've done that. When he does change his diet, his extreme personality leads him to some exotic "cleanse". After a few days of suffering, he comes out the other end feeling great. But then he goes into what I call being a junk food vegetarian: fake meats, dairy, processed and refined foods, all the while wondering, "Why don't I feel any better?" I have done that too, although less and less. What Rich discovered, and I am learning as well but more slowly, it doesn't just matter what you don't eat, it matters what you do eat. Nutrient density is key. And consistency.
Roll's focus and drive to improve himself is where the story really becomes inspirational. In just a few months of changing his diet, he was exercising like crazy. In my experience, you have to nail the diet first in order to have the energy and motivation to exercise. I believe that the main reason most Americans don't exercise is simply that they feel too bad from their horrible diet. In just a couple of years he had completely reinvented his body for Ultraman. His training was limited in description, but when I recognized the Maffetone Method at work by his coach, I was even more excited! Roll made horrible pacing and training mistakes early on by using intensities way too high that come directly from the swimming world. He had to learn, as I have, you must slow down to get faster by really developing the aerobic system. Consistently training his aerobic system and consistently eating nutrient dense foods led him to Ultraman and the EPIC5. By using the example of Rich Roll, my two year dream of Leadville doesn't seem so impossible.
Part Three is the method to his madness. Roll succinctly explains how he does it in the kitchen, and why he does it. I disagree on his reliance on a blender, I think it's better to chew your own food most of the time. I also disagree with his use of oil, especially when he references Dr. Caldwell Esselstyn, who vehemently opposes oil. He also relies a lot on high fat plant foods, coconut, avocados, nuts and seeds. He explains that his high volume training necessitates it. But I think whole food starches are better fuel than fats. But even if the vegan lifestyle isn't for you, this last section gives a lot of great reasons to change your diet to include more high nutrient whole plant foods.
All in all, a fantastic read. I would not be surprised to find that this becomes my favorite book of the summer. But, next up, another great vegan endurance athlete's story: Scott Jurek, six time Western States 100 winner.
Waiting for Rich Roll
I decided to be a good neighbor and pre-order Rich Roll's new book, Finding Ultra. I didn't realize until he reminded everybody that pre-orders on Amazon mean a lot to authors. And since I'm a big fan and love his plant powered message, I complied. Now I'm waiting, and I can't stand it!
I've listened to two great podcast interviews with him in recent months:
Both interviews are really inspiring since Roll comes across as very approachable, regular guy. His story of resisting middle age is one many can relate to. He has the usual encumbrances of a demanding job and kids, yet he found a way out of it. Hearing how down to earth he is is contrasts a bit with his uber athlete photos! I liked in particular his response to dealing with time issues on a plant based diet. He really makes it sound much simpler and easier than many people think. It often seems to me that most people think we spend all day in the kitchen chopping vegetables. Not really. Maybe half a day.
I've skimmed the free excerpts of the book since I don't want to spoil it competely for myself, but now I'm really hungry for more. Thwe world needs more plant based, athletic heroes and their stories. Now we have Rip Esselstyn, Rich Roll, and soon Scott Jurek.
C'mon Amazon, give me my Rich Roll!


text:
I have just arrived in Glasgow and can't think of a better and warmer welcome to the community. I am truly enjoying singing with a group and meeting others from Glasgow. I hope it continues. Thank you.
Please note this session is held at Clincarthill Church - 1220 Cathcart Road, G42 9EU
Men of all and any levels of singing experience are welcome to turn up and sing. We learn by ear, you don't need to read music. It's just us, there's no audience, it's for fun.
There's a wealth of different styles and traditions out there to explore, from sea-shanties to cowboy songs to African choruses to Georgian toasts. If you were put off singing at school, or told you couldn't sing, this might be just what you need. Come and join us and prove there's more to it than male voice choirs and barbershop quartets.
A beautiful relaxed session where everyone is welcome regardless of ability. I always feel lighter and happier after this session.


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Food during trips in people with diabetes
Planning a trip usually begins a few weeks or months before its start. You must have planned many things such as airline tickets, route, hotels or even renew the passport. In the case of people with diabetes, it is also impossible to think of a few extra care, because diabetes is also going on a trip.
On trips, adaptation to the meals of each country is extremely complex, since different foods are regularly consumed, cooked in other ways to which you are used and all this only for a few days.
The preparation
You need to start by recalling that one of the bases of food in the treatment of diabetes is to recognize those foods that contain carbohydrates and to differentiate them from those that hardly contain carbs. On trips, this represents a challenge because variations in food are constant and the decision-making process becomes a time of some stress. How to decide on the dose of insulin if you do not know what you're eating?
Therefore, in the pre-trip, it is advisable to seek all necessary information about the type of existing food culture in the country.
Sometimes we turn to topical, like that in China only eat rice, Japanese sushi or Italian pasta or Spanish gazpacho and potato omelet. Influenced by many factors, and depending on the area to which you are traveling, the type of accommodation or type of trip, you will enter one or the other type of food and preparations.
For those who use insulin quickly at each meal, on the internet, it is possible to find some information about the content portions of carbohydrates of some common foods in each country.
Learning to read food labels in other languages is essential to identify the word carbohydrate or carb in the language of the destination country. So read nutrition labels correctly to avoid surprises.
During the trip by car, train, boat or plane, take any precautions necessary in reference to diabetes. The schedule may change unexpectedly due to delays or last-minute changes, so it is advisable to have at hand a supplement containing carbohydrates, in the form of liquid or solid foods such as sticks or a small snack to avoid problems in controls at airports.
Meals in hotels or restaurants usually include a larger amount of food than is taken in the day. Pay attention to the imbalances that this may cause. It is important that the number of carbohydrates is similar to that taken regularly. This enables to avoid imbalance in the levels of blood sugar.
However, in situations where it is performed more physical activity than the usual, as a path trekking or visiting a big city with long walks, you can include a lot of carbohydrates somewhat higher, preferably in the form of low-calorie foods like fruits or small sandwiches, avoiding pastries. In this case, it is recommended to increase the number of glucose controls to adapt the intake of carbohydrates depending on the activity being performed.
One of the already mentioned objectives is to maintain consumption carbohydrate similar to that performed regularly. To achieve this, at every meal you need to select the same food groups than regular food.For example, a lunch or dinner should include vegetables, protein foods such as meat or fish, and flours as rice, pasta, potatoes, vegetables or bread. It will end with a fruit.
The type of flour (the main source of carbohydrates) may vary from one country to another. The rice, the wheat, and corn are present in the vast majority of countries around the world, the rice is the most present in Asian countries or wheat or corn in European and North American countries. But other cereals like millet, more widespread in South America and in India, the bulgur, typical of Middle Eastern, used in preparing the tabbouleh, the teff, basic cereal in Ethiopia, or quinoa increasingly present in Europe, is typical of some countries in South America. The content of carbohydrates is very similar in all these cereals, but the difference is that some like teff and quinoa are much less refined, pass blood much more slowly.
Another difficulty is the way each food culture mixtures or distributes food, which can hinder identification. For example, in some countries, food is divided into individual portions but eaten directly from a large dish or main source. Elsewhere, small portions of many foods (Spanish-style tapas) making it difficult to control the amount consumed.
If possible, it is best to select the amount of food that is going to take and place on a plate, as this will help to recognize and measure (visually) the amount.
Finally, during trips, you should be careful when taking food that may be contaminated as they could lead to gastrointestinal disorders including vomiting and diarrhea. This can cause a serious imbalance in the levels of glucose with an increased risk of hypoglycemia. To avoid this, it is recommended to exercise caution, taking water preferably bottled and avoiding raw foods (salads or fruits) since they may have been washed with contaminated water.
In short, travel is a passion for many people. People with diabetes can and should keep that hobby, always taking some precautions. Pre-planning is essential to avoid problems and get fully enjoy the experience.


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Rwanda, Syria and the Responsibility to Protect
Simon Adams, The Huffington Post
4 April 2012
At the recent "Friends of Syria" meeting in Turkey, Rwanda's Minister of Foreign Affairs, Louise Mushikiwabo, declared that despite the distance between Damascus and Kigali, "Rwanda and Syria share the same experiences." She denounced the killing of innocent people by the Syrian government and asserted that, "the responsibility to protect" was "critical for the survival of the community of nations."
The timing was significant. Eighteen years ago this week Rwanda descended into the quickest and bloodiest genocide since the Holocaust. In just 100 days between April and July 1994 an estimated 800,000 Rwandans were murdered. (…)The genocide ended not because of foreign intervention, but because a rebel army eventually succeeded in overthrowing the "Hutu Power" regime.
(…) No more than twenty journalists were present to record Rwanda's horror. To Rwandans it was as if no one cared that they, and their country, were being cut to pieces.
Beyond the media, the role of countries with the power to actually make a difference was shameful. The UN Security Council failed the people of Rwanda. International inertia created an enabling environment for the génocidaires. Eighteen years later, Charles' question -- "where was the world?" -- still gnaws at one's soul.
The doctrine of the Responsibility to Protect (R2P) was first developed in the aftermath of Rwanda's genocide and unanimously adopted at the UN World Summit in 2005. The basis of R2P is that all humans have a right to be protected from genocide, war crimes, ethnic cleansing and crimes against humanity. If their own government fails them, the international community is obliged to act.
Last year R2P saved lives in Libya and Cote d'Ivoire. In the midst of the Libyan intervention, President Kagame of Rwanda wrote that, "our responsibility to protect is unquestionable -- this is the right thing to do; and this view is backed with the authority of having witnessed and suffered the terrible consequences of international inaction."
One can not read those words today without thinking of Syria. There is no doubt that the bitter debate over whether NATO overstepped its Libya mandate has hampered efforts at the UN to consistently apply all the preventive, mediated and coercive elements in the R2P toolkit. It also has to be pointed out that Russia and China have acted on the Security Council as several Western powers did in 1994, undermining an effective response.
Over the last year UN inaction has emboldened Assad in his war against his own people. (…)
(…) "Where is the world?"
This is a question we have seen Syrians scrawl upon crude placards in Homs and elsewhere. It is a question that the UN is obligated to answer. And while the diplomatic mission of Kofi Annan must be vigorously supported, the time has arrived to begin contemplating other measures. If Annan's mission fails -- if Assad continues to murder his own people -- then history will not forgive further prevarication.
Read the full article.


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Bill Ladson has been a reporter for MLB.com since 2002.
|It didn't come as a surprise to anyone when Dana Brown left the Blue Jays as a special assistant to general manager Ross Atkins to join the Braves as vice president of scouting.
|Jon Miller is having trouble believing that baseball legend Frank Robinson is gone. Robinson, 83, passed away Thursday morning.
More»Hall of Famer Frank Robinson passes away at 83
|MLB.com reporter Bill Ladson recounts his time getting to know Frank Robinson, who died on Thursday after a battle with cancer.
More»MLB Tonight reacts to the passing of Frank Robinson
|Before heading to Tampa for Spring Training, Yankees manager Aaron Boone, shortstop Didi Gregorius and third baseman Miguel Andujar were honored at the 39th annual Thurman Munson Awards Dinner at the Grand Hyatt Hotel on Tuesday night. New York Giants center Zak DeOssie and former Mets first baseman Ed Kranepool were also honored at the event.
More»39th Annual Thurman Munson Awards Dinner
|Jackie Robinson will never be forgotten, and the Jackie Robinson School (P.S. 375), located in Brooklyn, made sure of it on Thursday. In collaboration with the Jackie Robinson Foundation, the school pulled out all the stops when celebrating Robinson's 100th birthday. The celebration lasted more than two hours.
More»CC attends Jackie's 100th birthday celebration
|The Yankees fortified their bullpen on Thursday by signing right-hander Adam Ottavino to a three-year, $27 million contract. MLB.com caught up with the Brooklyn native this week and asked him a wide range of questions about everything from growing up a Yankees fan to his respect for the Rockies.
More»Ottavino talks joining the Yankees, wearing No. 0
|The Professional Baseball Athletic Trainers Society (PBATS) received a well-deserved honor at Gotham Hall on Thursday night. At its 40th anniversary gala and auction, the National Down Syndrome Society (NDSS) recognized PBATS for its work during the PLAY (Promoting a Lifetime of Achievement for Youth) campaign.
|Former Major Leaguer Jayson Werth was not surprised to hear that his former teammate, Roy Halladay, was voted into the Baseball Hall of Fame on Tuesday. Halladay, who passed away in a plane crash in November 2017, and Werth played together on the Blue Jays (2002-03) and Phillies ('10).
|After he was introduced as one of the newest members of the Baseball Hall of Fame, Mariano Rivera said fellow inductee Edgar Martinez owed him dinner. Why? Because Martinez feasted on the former Yankees closer.
More»Edgar and Mo face off again on MLB Tonight
|Major League Baseball retired No. 42 in honor of Jackie Robinson on April 15, 1997 -- 50 years after Robinson debuted and broke the color barrier. Now, the last player to wear the number will enter the Hall of Fame.
More»Mariano Rivera unanimously elected to Hall of Fame
|Infielder Jed Lowrie, who signed a two-year, $20 million deal with the Mets on Wednesday, is no stranger to some in his new organization. He will be reunited with hitting coach Chili Davis and outfielder Yoenis Cespedes, who were with Lowrie on the Athletics in 2013 and '14.
|In a recent phone interview, new Mets hitting coach Chili Davis answered a wide range of questions, from his relationship with Yoenis Cespedes to his hitting philosophy.
More»DiComo on Mets naming Chili Davis as hitting coach
|In a recent phone interview, World Series MVP Award winner Steve Pearce answered a wide range of questions, from his offseason to re-signing with the Red Sox.
|The Mets had their annual blood drive on Wednesday afternoon at Citi Field, with former Mets first baseman Ed Kranepool and outfielder Art Shamsky, two heroes from the 1969 world championship team, greeting hundreds of fans who were donating blood at the Foxwood Club.
|Matt Vasgersian does it all when it comes to baseball. He is the host of "Hot Stove" on the MLB Network, and does play-by-play on ESPN's Sunday Night Baseball as well as for MLB's international broadcast of the World Series. Vasgersian answered a wide range of topics from his roles in baseball to his relationship with Chris "Mad Dog" Russo.
|It's December, and former second baseman Jeff Kent is not surprised to be getting calls from sports reporters about his National Baseball Hall of Fame candidacy.
More» Chris Russo makes HOF for Jeff Kent
|Wilson Ramos was introduced to the New York media late Tuesday morning, and general manager Brodie Van Wagenen is convinced that Ramos can stay healthy for a full season even though the backstop has spent a lot of time on the disabled list since 2012.
More»Ramos discusses getting healthy for Mets in 2019
|Mets manager Mickey Callaway was so thrilled about the club's acquisition of infielder Robinson Cano and closer Edwin Diaz that he wanted to clap as the two entered their introductory press conference on Tuesday at Citi Field.
More»Callaway on his initial impression of closer Diaz
|Red Sox broadcaster Jerry Remy said recently that Thanksgiving is his favorite holiday because he gets to spend time with his family. According to Remy, turkey day doesn't have the hoopla like Christmas does, and that's OK with him.
More»Jerry Remy talks about 2018 Sox title and his health
|Bob Melvin of the A's won this year's American League Manager of the Year Award, but MLB.com's Bill Ladson was one of five members of the Baseball Writers' Association of America whose first-place vote went to the Rays' Kevin Cash.
More»Francona talks about his relationship with Cash


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Client and Family Support Program
Esperanza's Client and Family Support Program provides families who care for an individual with a developmental disability with in-home case management and help accessing benefits. The Client and Family Support Program is helping individuals with developmental disabilities – and their families achieve great things.
Client and Family case managers work closely with families to help assess their needs, determine participant goals, and the appropriate steps and services needed to meet these goals. Esperanza is working to meet the unique needs of families and connect them with the resources they need – including legal, medical and educational support, translation services, advocacy and more – to keep a loved one with a developmental disability at home.
In the process, families build the knowledge, experience and confidence they need to obtain these services independently. Through practical, informational and emotional support, Esperanza is helping families provide care to a developmentally disabled loved one in the most supportive environment there is—the family home.


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Oprah Winfrey defends the Kardashians
Oprah Winfrey has defended the Kardashian family after actress Rebel Wilson accused Kim and company of having no talent.
The legendary talk show host and media mogul previously interviewed the reality TV family for her show Oprah's Next Chapter, and now she has leaped to their defence following the Pitch Perfect actress' recent comments about them, insisting the Kardashians have a very healthy work ethic.
"I interviewed the Kardashians two years ago and I can't believe how hard they work," she told KIIS FM's Kyle and Jackie O Show in Australia on Monday. "People don't understand that. People think, 'Oh, if a television camera's just following you, then that's just easy'. To really create a reality series that looks like something's actually happening, it means you have to be 'on' all the time. I went to film them as a family and I couldn't believe how hard they worked. We were there for seven hours and they were gonna tape another seven hours after I left. No matter who you are, that is work."
Oprah's comments follow Rebel's refusal to present an award with Kendall and Kylie at the MTV Video Music Awards in August. The actress recently told the Kyle and Jackie O Show: "They're famous for no talent. I said I'd do it myself. What they stand for is totally against what I stand for. They seem a bit superficial and their careers aren't really based on talent. I know they're super popular, but I'm all about personality and working hard to get to where I am."


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This star rating is the opinion of the property owner only. A Self-Rated hotel has not been assessed by the AA or Visit Britain, whose official star ratings we use across LateRooms.com.
The Garden Court Guest House4 Self rated
22 Bank Square, Southport, PR90DG
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"Great little find. Lovely and clean, ideally situated for everything, no problem parking; very homely feel and superb breakfast will definit..."
"I fully recommend it to anybody whos looking for short break! Close to city centre and promenade; nice and tidy rooms with excellent service..."
"For my birthday my husband decided to treat me to a weekend away. We arrived at the guest house and was warmly greeted by our host David, wi..."
"We really enjoyed staying with Dave at this comfortable guest house. Friendly, helpful service and everything was spotlessly clean. The loca..."
About the hotel
Welcome to the Garden Court - your luxurious home from home in Southport. Offering a friendly welcome and specialising in that "home from home" feeling The Garden Court offers 4* rated facilities with a personal 5* touch. Hopefully you can visit soon ! Your comfort is paramount, after rising select from our varied award winning menu in our bright, modern and cheerful breakfast room, or try one of our breakfast "specials" updated regularly.
Offering free on and off site parking and WIFI available in all rooms, your host David eagerly awaits your arrival. Please note we have 1 ground floor room (5 steps to access building), all our other rooms require some level of mobility to access via at least one and a half flights of stairs, please bare this in mind, especially when booking for others.
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- Wi-Fi Available, Wi-Fi Available In Public Areas, Wi-Fi Available In Rooms
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- The price shown is based on the occupancy and dates you have searched for. Prices and availability are subject to change based on the arrival date, number of nights and occupancy searched for. All prices are inclusive of all local taxes.
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This year to hone my skills as a Director I did a the MSc in Digital Feature Film Production run by Filmbase and Staffordshire University. I chose this course as it is one of the few courses in the world that offers it's students the chance to make a full feature film.
After a grueling pitching session in early January, I was selected to co-direct our film How To Be Happy along with Mark Gaster & Michael Rob Cosdine. We had a very talented crew made up from our highly trained class and a great cast lead by Brian Gleeson & Gemma-Leah Devereux.
How To Be Happy is an indie comedy about a marriage counsellor named Cormac who becomes overly involved with his clients in a misguided pursuit of love and happiness. After a complaint is made against him he soon attracts the attention of a private investigator named Flor, who he soon finds himself falling for. Meanwhile his misguided cousin Al is determined to get Cormac and his x-wife Jenny back together, as he fails to see the demise of his own marriage. If that wasn't enough, one of the female clients who Cormac had a moment of weakness with is married to a notorious Dublin gangster, Larry 'the Mangler' Doyle. Larry has a good feeling about Cormac and believes him to be the man who can get him and his estranged wife back on track. Unfortunately for everyone, Cormac is probably the worst counsellor that ever existed.
The story for How To Be Happy was written by Conor Horgan (One Hundred Mornings). It was produced by Richie Bolger and David Brady with a budget of €11,000 which was raised on fundit.ie and was shot it on a RED one camera by Director of Photography Richard Twomey. The film premiered in the Galway Film Fleadh 2013 with two sell out screenings and it currently has a run of other festivals ahead of it.
How it all started...
Back in 2001 while doing a Diploma in Media Production I started making movies at the weekends with my friends in addition to my course work. At the time it seemed like we were just having fun but the reality was that it gave me the foundations for telling visual stories. In 2004 while working as a runner in a post production facility in Dublin I met Paul Bushe. With similar interests in film we soon put our heads together and made our first short, A Taxing Night. A Taxing Night went on to win Best First Irish Short at the Galway Film Fleadh in 2005. Ever since then we have writen, produced and directed many shorts and sketches as well as writing several feature screenplays, including several drafts of Shrooms 3D, the sequel to Treasure Entertainment's 2007 hit horror movie Shrooms. It is currently still in development. Paul and I operate under the name Two Joker Films and currently have several feature projects at various stages of development on our slate.
Our latest short film Who's There? Is about a paranoid conspiracy theorist Nick Ryan who on New Year's eve 2012 Nick gets a visit from his friend Jason, but Nick is not in the celebrating mood. He has something important to tell Jason, a dark truth that he must reveal to him and to the world. Who's There? went online on December 2012 and within a week found a world wide viewership with the help of a posting on aintitcool.com's Saturday Shorts program.
Our 2011 short film Timeless Man is a fast paced witty comedy with overtures of iconic time travel classics. It follows the vain efforts of eccentric time traveller and music fan Benjamin Hewson as he tries to witness rock music history in the making.
Timeless Man was screened in festivals around the world and was part of the 2012 Cannes Court Métrage - Festival de Cannes. It also had internet success after it was posted on i09.com when it received over 10,000 views in just a few days.
Timeless Man picked up two awards at the Underground Cinema Awards 2012. Lloyd Fitzgibbon picked up Best Actor and myself and my co-director/editor Paul Bushe received the Best Editor award. I also received a nomination for Best Screenplay.
Below is a playlist of just some of my work to date, starting a sizzle reel of my directing work on How To Be Happy. Next is the short film Who's There?, then Timeless Man and then The Making Of Timeless Man, featuring myself and my co-director Paul Bushe talking about making the ambitious sci-fi music comedy with no funding. Following that are several other fun pieces.


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You are currently browsing the tag archive for the 'second stage' tag.
This is a great article about how vaginal exams in labor can often cause more harm than good.
The Anterior Cervical Lip: how to ruin a perfectly good birth | Midwife Thinking.
Jana Studelska, LM, CPM on the subject of pushing – The Push is Powerful Stuff – Mothering Community.
Maryn Leister, CPM, talks about the dangerous effects of coached pushing and listening to your own body.
Here are a few articles on helping to keep your perineum intact.
• Gloria Lemay talks about the how-to's of pushing:
• This is a great article on nutrition and it's importance in perineal health:


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May is National Stroke Awareness Month
Michael D.
Tuesday, May 31, 2011
By: Michael Dionne
Caregiver & Family
I have learned over the past 4 years that there is a celebration among stroke survivors of what they like to call their re-birthday. This is the day that they all bravely acknowledge the date that their lives started over as a result of having survived one of the most traumatic experiences a person could endure. I understand and appreciate the fact that, as a survivor, your life has had a dramatic change and you have been reborn into a different life. You are all to be honored for facing the challenges head on and that you have not let your stroke defeat or define you as a person.
As a spouse, partner, caregiver and loved one, March 31 is a very special day, one that I choose to celebrate. This is the anniversary of the day that I brought my future wife home from the hospital. March 31, 2007, was the day that Karen came to what was going to become OUR home together, and began her continued recovery.
When Karen became a survivor she was in Washington State on a business trip. We were planning on a wedding in July of that year and she was living in sunny Southern California. She was at my home in Washington State, and on the morning of March 2, 2007, I watched helplessly as she stood in my kitchen and had what I knew was a stroke. The feeling of watching the woman you love with all your heart go through this and not being able to do anything about it was devastating to me.
Karen never lost her smile. The month she spent in the hospital she told the nurses and the rehab staff that she would give 100% towards her recovery and that she expected nothing less from them. Her life had changed. When she was released, the doctors would not approve her to fly and a car trip to Los Angeles would not have been a safe journey to make. She was now a resident of Washington whether she wanted to be or not. She came back with me to a home nestled in the trees in south east Pierce County. It was a big change from the bright lights and asphalt of Southern California.
Still, she made the best of it and began planning for our July 7, 2007 wedding, which was going to take place near Riverside, California. Her goal was to walk down the aisle without the use of a walker or cane. Through her hard work and diligence she achieved that goal, and has never looked back. The wedding was beautiful and was the greatest day of my life.
Karen now spends her day, every day, raising awareness of strokes in people of all ages, especially the young.
She is a Member of National Stroke Association and a Steering Committee Member of the Stroke Advocacy Network. Karen co-founded the online support group "Reclaiming Ourselves" www.reclaimingourselves.com, which helps stroke survivors all over the world. She also created a Facebook page to help bring more young adult survivors together www.facebook.com/reclaimingourselves.
In June 2011, together with members of the Stroke Advocacy Network, Karen will speak to legislators on Capitol Hill in Washington DC on behalf of stroke survivors. The day afer she returns home Karen will be participating in her first 1/2 marathon in Seattle, WA.
Karen also volunteers her time speaking to local organizations, events and businesses as a Go Red for Women Ambassador in Tacoma, WA.
Karen is an inspiration to all who know her. She encourages all survivors to not let their stroke define who they are and not let it become their new normal. Through hard work and a positive attitude they can reclaim their lives and move on.
Karen continues to be my strength and inspiration. In addition to being my wife, she is my best friend, counselor and confidant. She has never let self pity get a hold on her and wants more than anything to have a positive effect on everybody she meets. She is beautiful, strong, funny, and supportive. She knows how to comfort me and has taught me that the kind of love we all search for does exist. Hers is an unconditional love and she gives it freely and without reserve.
Display of the Faces of Stroke stories does not imply National Stroke Association's endorsement of any product, treatment, service or entity. National Stroke Association strongly recommends that people ask a healthcare professional about diagnosis and treatment questions before using any product, treatment or service. The views expressed through the stories reflect those of the authors and do not reflect the opinion of National Stroke Association.
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by Janet Walker
(Indianapolis IN)
Looking for a specific very fragrant old, old, rose that blooms in a cluster of flowers that are loose petaled, medium dark rose color and very fragrant, bloom once in June. Any ideas for sources?
Hello Janet,
Yes there are hedge roses that are very old, they are call Rugosa roses.
Some of the rugosa varieties dates back to the 15 century.
All are very fragrant and make amazingly dense hedges that are impossible to penetrate.
Because they are very thorny, so they have been widely used in Europe to keep unwanted out.
They are also very beautiful, and never get black spot or any diseases.
Pruning is minimal in spring. They don't like to pruned a lot.
Here is my page about pruning rugosa roses.
Hope this helps you out.
Join in and write your own page! It's easy to do. How? Simply click here to return to Contact Me Directly.


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An indoor pool must constantly be included in the project of a house, especially when you dislike the group from public swimming pools. The indoor pools for houses create always a splendid area for all the member of the family, supplying them the intimate environment they require. You need to consider that an indoor pool works around the year. Having an indoor swimming pool in the house methods you don't have to wait on the sunny days to appreciate the advantages of swimming and keep your body fit in any kind of season. The indoor pool design must remain in the exact same tone with the design of the rest of your home. Your pool design need to fit like an item of the whole home, appreciating the architecture and interior decoration of the entire location. Take pleasure in these images with indoor pool ideas!
You could think swimming pools in housesare just expensive accessories, but they are crucial components of your design plan. Your pool will be the central area of numerous vital moments in your life, so you should guarantee it would certainly be practical and positive, both for your family and your guests. When establishing your pool method, there are couple of important things that have to be thought about. There are few aspects of a home that are as glamorous as an indoor swimming pool. The indoor pool includes an atmosphere that not much else can compete with.
If you're financially able, an indoor pool is a must. Having a pool right inside your own home with unlimited access and personal privacy is something that some people can only desire for. The main reason an indoor pool could get pricey is because, the majority of times, it's essential to develop an addition to your home and the building framework for a swimming pool could obtain quite costly. Yet, the price is generally worth it because they're sensational and it's not all about luxury; there are other wonderful benefits of indoor pool.


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We will continue to offer classes during Ramadan.
This is a very special festival for Muslims, and many of our teachers and pupils travel to visit family in other regions.
We continue to offer classes during Ramadan, and we are happy to have educated 311 pupils this week.
We would like to wish a peaceful and blessed month of Ramadan to all of our pupils and teachers.