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Monday, February 23, 2009
Building a Great Salad
I admit there was a kind of salad I loved. It started when I was a kid and my obese mother and her obese ladyfriend would take me to a restaurant for the salad bar, "because it was healthy" and they were always on diets (usually Weight Watchers). So I learned early on, salad is for dieting fat people. And I thought I was eating healthy, too, when they took me there. But what I put on my plate was the same every time: pile of iceberg lettuce, loads of grated cheese, heaps of bacon bits, scoops of croutons, and buckets of blue cheese dressing. (I am not kidding here. I must have put a solid CUP of dressing on each plate of salad, and I usually went back for seconds!) With this atrocity, I would eat a nice big soft white dinner roll, slathered in butter. And a Coke on the side, please. I kept that vision of "salad" into adulthood, with the only variation being the addition of a few peas and red onions to my plate. In fact, one of my favorite buffet meals remained that exact salad, dressing included, with the rolls and Coke. Is it any wonder I am fat?
But try to give me a "real" salad... without all the fatty dressing... with vegetables in it and a (gag) vinaigrette on top, and I would rather starve. I hate salads, that was my mantra. They're cold, and not filling, and bland, and it's like eating grass. Blech.
I learned not long ago that, in fact, I LOVE salads!! It started with Kath Eats Real Food. I'd look at her salads and think, those are amazing!! I would actually eat that! And some of the stuff she puts in a salad, I never would have imagined. I started experimenting, and over the past year and a half I figured out how to build a salad that is not only nutritious and reasonable in calories, but also filling and delicious! A great salad is a joy to eat.
That said, here's how to build a GREAT salad!
Start with the basics:
The bowl: when I make a salad for myself, for lunch or dinner, I make it in a big mixing bowl. That gives you room to toss things around and make sure things are mixed the way you like. I hate having a salad in a small bowl with all the toppings on TOP. I want them mixed through!
The greens: this is your base. Start with something besides iceberg, for heaven's sakes. (And I used to think I hated Romaine lettuce, but I don't). Try some new lettuces, Romaine, Bibb, Butter, Field Greens, whatever. If you want some iceberg for crunch add some in. If you want to use bagged salad, that's fine. I do that when I am busy. I always add baby spinach to my salads. It's very good for you. My usual standby is baby spinach and Romaine. Maybe 3 or 4 cups worth.
The vegetables: add some veggies that *YOU* like. Don't put in stuff you hate. I like cauliflower, orange bell peppers, broccoli (broccoli slaw... bagged... is good too). Anything goes, here, so whatever you have on hand can work. If you only have a carrot, grate it in. You don't *have* to add veggies. Ideas: sliced zucchini or yellow squash, cucumbers, tomatoes/cherry tomatoes, jicama strips, cabbage, red onions, and my favorite: petite green peas (I keep a bag of frozen peas and just thaw them in hot water, dry them and toss them in the salad). Canned or leftover cooked veggies can go in too: asparagus or green beans are great!
The protein: Now pick something to add for protein. My usual choice is chicken (I keep cubed chicken breast in the fridge or freezer). Leftover Rotisserie chicken is good. (I usually add 3 to 5 ounces of meat to my salad). Leftovers in general work well, too: I have added sliced pork loin, sliced steak, leftover lean taco meat, turkey, salmon, or other fish. Canned tuna works. A hard boiled egg is nice, or just a couple of hard boiled egg whites, chopped. Canned beans are a healthy protein source: kidney beans, chick peas, pintos. I guess some people use tofu, but I haven't tried that. Edamame is good, though. Just make sure you include at least one protein source in your salad.
Now for the fun. You need some stuff for texture and flavor. Choose one from each category.
Fruit: great to add some sweetness and variety. I never thought I would enjoy fruit in my salad but I really do! My favorites are pomegranate seeds, mandarin orange segments (or a sectioned Clementine), cubed apples, or pear slices. I've also used sliced strawberries which taste great with spinach. Sometimes, if I don't have an appropriate fresh fruit, I'll add a tablespoon of dried fruit instead: craisins, dried cherries, or golden raisins.
Nuts: crunchy, nutritious, delicious. My favorite is toasted pine nuts, YUMMY. I love sliced almonds or chopped walnuts. You can use any nut you like, or a seed like pumpkin seeds or sunflower seeds. Limit this to about 1 tablespoon because they are calorie dense. Candied pecans are divine but watch the sugar content... some are worse than others.
Cheese: I think this is essential for flavor, but you could leave it out. For me it makes the salad feel decadent. My favorite is Gorgonzola. You can buy it crumbled in a tub. One tablespoon has only 40 calories, and provides so much flavor! I never use more than 2 tablespoons. Feta is another good choice. Shredded sharp cheddar is nice, too. A lot of people like goat cheese, but I am not fond of it. Shredded fresh Parmesan is also tasty. Just a small amount of cheese goes a long way. You can used reduced fat cheese if you prefer.
Extras: these are for variety and flavor, to make the salad interesting. Sometimes I add 3 marinated artichoke hearts (from a jar... 25 calories for 3), or a piece of crisp crumbled bacon (40 calories). Occasionally, but not often, I add a few croutons or crunchy chow mein noodles. Other ideas include sliced black olives, cooked wheat berries (I haven't tried them but will, soon), a few slices of avocado, or capers.
Dressing: this will make or break your salad. If you use a high calorie, fat-laden dressing, you kill your salad. If you use a dressing you hate, you'll hate your salad. So use one you like. Try different kinds. Try making your own... there are lots of recipes online and they are usually very easy to make. There are also Wishbone salad sprays that have virtually no calories. And I had a friend who never used dressing on her salad; instead, she just sprinkled it with Lemon Pepper. It does taste very fresh that way. But I usually prefer dressing.
My standby dressing, that I make and keep in the fridge:
Put 1 cup of apple cider (cider, not juice) in a pan with 2 Tablespoons of apple cider vinegar and simmer on medium low heat on the stove for about 5 minutes, until it's reduced a bit. Add 1 teaspoon of Dijon mustard, a bit of freshly ground black pepper, and a dash of salt, and whisk until incorporated. That's it. You can put a few tablespoons of this (still warm) over a spinach salad, and then take the rest, put it in a glass jar with a lid and keep it in the fridge. Shake before using. I pour this on almost all my salads. Yummy and simple.
Occasionally I want a creamy blue cheese dressing, and that's when I use 2T of Marie's Lite Chunky Blue Cheese which comes in a jar in the refrigerated dressing section. It's sooo good and rich and thick, tastes like full fat, and has only 80 calories in 2T. (I omit the cheese from my salad if I use this dressing, and often add a bit of vinegar to dilute the thick dressing).
I also like Kraft Fat Free Zesty Italian once in awhile. But I prefer a simple vinaigrette.
If you're ever stuck with a high fat dressing, say, at a restaurant, ask for it on the side. Then just dip your fork in the dressing for each bite. That way, you get a taste of dressing in each bite without smothering the salad. I usually use about 2T of dressing on a huge restaurant salad when I dip my fork this way... much less than the half cup they usually dump over it.
Now, to recap:
2-3 c. greens + your favorite veggies + 3-4 oz protein + 1/4-1/2 c. fruit + 1T nuts + 1-2 T. cheese + extras + a good dressing = A GREAT SALAD!!
My Sunday salad was: 1 c. Romaine, 2 c. baby spinach, 5 oz Rotisserie chicken breast, 2 T feta cheese, 1 T slivered almonds, 1/2 apple (diced), 3 artichoke hearts, and homemade Apple Cider Dressing. Delish!
Try different things. It might make a salad lover out of you! If you have a favorite dressing or dressing recipe, or a salad ingredient you enjoy that wasn't listed here, please leave it in the comments! Salad isn't about deprivation anymore... it's about indulgence!
30 comments:
- Lady Downsize! said...
Your salad description is pretty close to what I do when making a salad. Sometimes I will toss it with a one or two tablespoons of ranch dressing, but more often than not I will eat it without dressing. The flavor of the foods themselves works for me - except when there is too much lettuce, which is often the case at many restaurants. They fill the bowl with lettuce, then add splashes of a few veggies. Hardly worth it, especially when they charge as those the portion of lettuce was low and everything else was high.
And, while on the cost of salads - why on earth is a caesar salad so much higher than a garden salad? Cost wise its cheaper to make the caesar.
- February 23, 2009 at 7:58 AM
- HopeFool said...
Holy moly you made me so hungry for salad I can't wait for lunch!
(Our childhood dream trip to the salad bar is the exact same thing, right down to the slathered-with-butter-rolls.)
- February 23, 2009 at 7:59 AM
- Foodie McBody said...
Ha, you have just told MY salad history, down to the cup of blue cheese dressing and all!!
I would agree to all of it. My new favorite lettuce is Mache, which is very delicate and sweet. Yum. And what about avocadoes? I will usually add those instead of cheese or nuts. (all 3 is a bit decadent) Yay for salads, and YES I love pomegranate seeds - what an amazing sweet crunch.
- February 23, 2009 at 8:05 AM
- VeeGettingHealthy said...
I can't eat salad too often or it tears up my insides. That being said, I love a variety of sweet greens (hate the bitter ones), with carrots, snow peas, peanuts, raisins or dried cranberries, a little cheese, a chopped boiled egg. Topped with 1,000 island (hard habit to change) or oil/vinegar or asian toasted sesame dressing. Sometimes small tomatoes from our garden - any other tomatoes won't do. Gluten-free croutons when I have them. The salad must be mixed up - I too hate having the greens on the bottom, with everything else on top and no room to mix things. But that's just me. Vee at www.veegettinghealthy.blogspot.com
- February 23, 2009 at 8:05 AM
- spunkysuzi said...
I totally agree, variety is what keeps me eating salads :) These are great to take to work!
- February 23, 2009 at 8:07 AM
- Ria said...
Yum - I know what I'm having for lunch! My fave salad is a spinach salad w/warm balsamic vinaigrette - raw spinach, thinly sliced red onion, toasted pecans, gorgonzola. Balsamic vinaigrette - crush 2 cloves garlic; warm garlic in 2 Tbs olive oil; add 1/2 cup balsamic vinegar, 1/2 Tbs molasses & salt/pepper to taste; bring to a boil, stir and remove from heat. Leftover dressing stores well in fridge.
- February 23, 2009 at 8:11 AM
- Trish said...
MMMM...I love salads! More in the spring and summer and early fall, but will still on occasion have them in the winter...I am looking forward to the fresh veggies from the garden this year! SHOULD BE GREAT!
- February 23, 2009 at 8:17 AM
- Me, Only Better said...
I am so having a salad for lunch today!
Thanks for the inspiration!
- February 23, 2009 at 8:29 AM
- Jessica @ Pudget: Losing Weight On A Budget said...
My two favorite salad toppers are apples and peas. Thanks for sharing some great salad ideas. I always love to change it up a little.
- February 23, 2009 at 8:30 AM
- Debbie said...
Yummy ideas!
My absolute favourite salad is arugula with a slice of crispy pancetta crumbled, a shaving or two of Parmesan and 1/2 Tbsp lemon juice and 1 Tbsp olive oil, sprinkle with a bit of salt and pepper. Simple, easy.
For a more meal-sized salad, my favourite lately is mixed greens with cherry tomatoes, sunflower seeds, flavoured tuna, chickpeas and sundried tomatoes (I try and rinse all the oil off first). A but of vinaigrette and good to go.
- February 23, 2009 at 8:39 AM
- Jim said...
Now add some pictures of the salad, and you'll BE another Kath Eats.
Thanks for the suggestions, and best wishes.
- February 23, 2009 at 9:05 AM
- Rachel said...
I LOVE LOVE this post... considering writing one of my own. Big salads are awesome! I can't believe how often I eat salad now. My faaaaavorite ingredient that I add to almost every salad is a fresh, crisp, tart green apple. Surprisingly versatile!
- February 23, 2009 at 9:24 AM
- moonduster said...
I've always loved salads.
Another good protein source to add to your salad is a boiled egg (sliced).
- February 23, 2009 at 9:33 AM
- Lee said...
Your salad dressing recipe sounds good. I'm going to give it a try.
- February 23, 2009 at 10:13 AM
- fatfighter said...
Love your info on salad building here! I was just telling my husband that salads are my favorite food. It's fun to try different ingredients and make it a different experience every time.
- February 23, 2009 at 10:26 AM
- Karyn said...
Salads are one of the best things about healthy eating!
I often pre-prepare a big bag of mixed greens then have bowls or bags of precut onions, tomatoes, cukes, etc. etc. Then, when it is time for a salad, it is easy to prepare.
I also like to add snow peas. And sliced green grapes or sliced nectarine.
I usually use a low fat ranch type dressing - about 2T so my salad has only a taste of the dressing - I don't like it to be smothered
- February 23, 2009 at 10:40 AM
OMG, I love reading Kath's salads. She has really inspired my eating....just by watching all her choices. I would have never thought to put some of those toppings on a salad (or on oatmeal).
- February 23, 2009 at 12:10 PM
- Claire said...
Chicken, romaine lettuce, spring onions, apple and balsamic vinegar dressing. Super low cal and gorgeous.
- February 23, 2009 at 12:11 PM
- new*me said...
loved your salad building lesson :) Mine these days is raw spinach, chicken or tuna, olive oil with spicy mustard and red wine vinegar.....kind of dull but yummy! I love any salad ;)
- February 23, 2009 at 12:19 PM
- Twix said...
Lady I looove salads! But I never put fruit in them. In honor of you I will this week and I hope I like it as well!
- February 23, 2009 at 1:15 PM
- Tamzin said...
hehehe I used to say that "salad is what food eats". But now I try to make half my meals mainly greens.
- February 23, 2009 at 1:28 PM
This is my favorite salad: Greens, broccoli slaw, cut up tomato, cucumber, green onions, 1-1.5 oz. smoked salmon, ~10 hazelnuts, 1.5 Tbsp Athenos reduced fat feta, and Kraft Roasted Red Pepper Italian dressing. I also switch greens for whole wheat pasta and leave out the hazelnuts if I want something a little heartier. I think everyone should try it. Hmm...I think I'll have this for lunch tomorrow.
- February 23, 2009 at 2:35 PM
- Jennifer said...
I thought you might want another salad dressing recipe to try. (It's one of my favs.)
1/2 cup non-fat plain yogurt
1-2 T apple cider vinegar
1/2 tsp. sugar
1/4 tsp. black pepper
dash salt
Mix and add to any salad. Great on cucumbers!
- February 23, 2009 at 4:42 PM
- Hanlie said...
That's pretty much what we have for dinner every night. We don't add animal products, but always have some beans, chickpeas or lentils. And the best dressing is simply olive or avocado oil and lemon juice. Last night I fried some large brown mushrooms to add to the salad. It's very satisfying.
I'm always on the lookout for LARGE salad bowls!
- February 23, 2009 at 10:53 PM
- Dinah Soar said...
Great salad post..jicama is awesome on salad..adds a sweet crunch.
My favorite salad is greens, plus carrot, tomato, green pepper and cucumber with a scoop of tuna or salmon salad in the middle surrounded by a slice of low fat cheese cut into triangles and dressed with wasabi paste blended with season rice wine vinegar...and a side of low cal garlic toast--toast your bread, hit with a spray of Pam, sprinkle with garlic powder than a light spray of fake butter. If you use 50 calories a slice bread it's a calorie bargain and a taste treat.
My follow up fave is scattered sushi salad...bed of greens, a little cooked rice or cooked rice noodles, some diced cucumber, some carrots strings, some cooked shrimp, some nori (roasted sea weed) broken up and scattered over it...again the wasabi vinegar dressing, and soy sauce as desired, with a side of rice crackers...a bowl of miso soup is nice with this...if you have some ripe avocado add it to the salad too.
- February 24, 2009 at 8:36 AM
Yummy, salads. I wasn't raised to use salad dressing, but I eat it now. A salad for me would be mixed greens, red cabbage, chopped carrot, cucumber, bell pepper, celery, avocado, radish, a bit of blue cheese, pumpkin seeds or toasted pine nuts. Depending on the season, some of these get exchanged for other things. Dressing usually is mostly balsamic with a bit of olive oil and a tiny bit of hemp seed oil with some mustard for emulsifier. I hate mustard, so this needs to be below the taste threshold. Sometimes I'll get fancy and make a dressing using ginger, garlic, nutritional yeast, tahini, Braggs, lemon juice. Super yummy and healthy, but effort. I consider the salad to be a small meal, for after the gym if I ate before, or to balance out a full meal.
- February 24, 2009 at 9:48 AM
MY favorite salad is spring mix lettuce, boars head chicken from the deli, its all natural not that pressed stuff. I get a half pound chunk and dice it when wanted, green onions, walnuts, sunflower seeds, gorgonzola, orange segments, hard boiled egg and homemade strawberry vinagrette. To make the vinagrette, I slice some strawberries and mix them with splenda and refrigerate overnight. This creates a nice thick juice. Probably one splenda packet per five strawberries. Then right before I'm going to eat I throw the strawberries in my smoothie maker, add some red wine vinegar and drizzle in olive oil until its nice and thick. It turns out almost creamy. I love to make this salad in the winter because the flavors really remind me of springtime. It's light, sweet and savory. Gosh, now I want this salad.
- February 24, 2009 at 10:31 PM
Also try sprinkling on some sesame seeds! They are awesome in the salad, add a lot of flavor. Also another thing I do is, if I want a full fat dressing such as ranch...I use one tablespoon instead of the two tablespoon serving size. It helps cut calories in half and I still get that taste I am looking for.
- February 26, 2009 at 8:12 AM
- Deb said...
I love salads if there is lots of different tastes and textures in it. When I am super busy I go to Whole Foods and buy one of their family-sized salads to eat throughout the week. My favorite is one they make with strawberries, blueberries, mandarins, and walnuts.
- March 1, 2009 at 8:18 AM
- georgia said...
i love salads, so it doesn't really matter what i put in it. could be anything green,red,yellow vegetable:)
i don't really like dressings(never was a fan of it)(olive oil+citrone or vinaigrette is just fine) BUT i have a very delicious version of a dressing.. all you need is..
strained yoghurt and
one spoon of a paprika-tomato paste(mild). it's a light version for the dressing put on a ceaser's salad. you can find the paste in greek or turkish markets.
- March 3, 2009 at 7:24 AM


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- 2 tablespoons chopped fresh parsley (optional)
- 1 cup grated Parmesan cheese
- 1/2 teaspoon freshly ground black pepper
- 1/2 cup green peas, defrosted if frozen (optional)
- 2 cups heavy cream
- 1 tablespoon minced garlic
- 1/2 cup finely chopped yellow onion
- 1/4 cup small diced smoked cured ham (optional)
- 2 tablespoons unsalted butter
- 1 tablespoon olive oil
- 1 tablespoon plus 1 teaspoon salt
- 1 pound fettuccine, tagliatelle, or other wide ribbon noodles
- Bring a large pot of water to a boil.
- Add the pasta and 1 tablespoon of the salt. Return to a boil and cook the pasta until al dente, stirring occasionally to prevent the noodles from sticking, about 10 to 12 minutes.
- Meanwhile, melt the butter and heat the oil in a large skillet over medium heat.
- Add the ham, if desired, and cook, stirring, for 1 minute.
- Add the onion and cook, stirring, for 2 minutes.
- Add the garlic, and cook, stirring, for 30 seconds.
- Add the heavy cream and bring to a boil. Cook until the volume is reduced by half, about 5 minutes. If desired, add the peas. Add the remaining teaspoon of salt and the pepper, and stir well.
- Using oven mitts or pot holders, drain the pasta in a colander set in the sink and place the pasta in a large bowl.
- Pour the sauce over the pasta. Add the cheese and toss to coat.
- If desired, add the parsley and adjust the seasoning to taste.
- Serve immediately.
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- Source: There's a Chef in My Family
- Dish Type: Pastas
- Cuisine: Italian
- Cooking Method: Combination
- Occasion: Any
- Effort Level: Moderate


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With every donation, ECDI is that much closer to bringing the $150,000 grand prize home to the state of Ohio. The funds will be used to educate, invest in and innovate the businesses and people we inspire.
ECDI is competing with 74 non profits from across the nation – some big, some small, some local and others national so the competition to be one the three organizations that raises the most money will be fierce. Every donation will count but with some tough competitors out there, we need your help to get the word out. Winning the grand prize would make a big difference in the work ECDI does to create jobs in the community (including The Food Fort).
So please Tweet away, share on Facebook and anything else you can think of to help (including a donation).
Thank you in advance for your continued support of ECDI and our programs!


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Kansas City's HVAC & Tankless Experts
Tankless hot water heaters from R - Mech have become very popular in Excelsior springs, MO. Unlike conventional water tanks that make and store hot water 24 hours per day, tankless water heaters produce hot water as you are using it and shut down when you are done. A typical homeowner or business in Excelsior springs, MO can expect substantial energy savings. In addition, gas tankless units never run out of hot water so they are extremely convenient. Enjoy high efficiency, energy savings and endless hot water with a tankless system.
1421 Wabash Ave, Kansas City , MO 64127


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As of right now I am stopping development but I am not abandoning my mod. I am having other things to worry about. I had to drop something and I'm just not getting the support with this mod right now to keep the development process. I am currently jobless and am in need of finding something to do career wise. I have a baby on the way due April. I will visit the site often to see if anyone needs support with the currently released mod.
Baby came early on March 2nd at 9:38PM GMT-06
Healthy Boy weighing 6lbs 11oz


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Free government utility defends your computer
I have written a lot of columns about computer security and the threats that many of us face when using our computers. While we might be subject to a variety of threats at home or in our offices, including hackers, crackers, viruses, worms, Trojans and other varieties of malware, the threat landscape can substantially increased when using a public WiFi or other network, or even allowing someone else to use our computers. With the U.S. military using thousands of computers and the potential security risks that could occur if the content on these computers was compromised, the Anti Tamper Software Protection Initiative (ATPSI) Technology Office at Wright Patterson Air Force Base has developed and publicly released a free utility that can be used to safely allow a computer to connect to the Internet or other network, including a VPN (Virtual Private Network), but also make it virtually impossible for hackers and malware to access anything on the computer's hard drive when this utility is used.
This product, which is explicitly licensed for free public use, is Lightweight Portable Security (LPS). What this product does is create a bootable CD or USB flash drive that contains a form of the Linux operating system that will run on almost any Intel based computer, including almost all PC's (even if they have AMD chipsets), and many Macs. LPS does not install anything on the computer and does not require administrative privileges. Once the computer is booted with the LPS system, the Internet can be accessed normally but the hard drive is inaccessible, making it impossible to read any data from the hard drive and impossible for any type of malware to infect the hard drive. According to the ATPSI, "LPS-Public is a safer, general-purpose solution for using Web-based applications."
The basic LPS software, which is frequently updated, can be downloaded directly from the ATSPI as an ISO file that can be burned directly to a blank CD or installed on a bootable USB flash drive; it is also available as a compressed ZIP file, which can be uncompressed and then installed. The basic ISO file (uncompressed) is a large 137 mb file. For those who may desire some additional functionality, a 317 mb deluxe version (also free), contains a fully functional version of OpenOffice (a powerful free competitor to Microsoft Office that can read and write Microsoft Office and other file formats), and Acrobat Reader to read PDF files. If downloaded to a Windows 7 computer, it is extremely easy to create the bootable CD. Insert a blank CD into the drive, and then simply right click on the downloaded ISO file (either the basic or deluxe version), and select "Burn." Windows 7 will then create the bootable CD. If using an older Windows computer, there are many ISO burning utilities available, many of which are free, including UltraISO, ISO Maker, K3b, CDBurnerXP, Easy CD Creator, ImgBurn, CDBurn, Nero Burning ROM, Roxio Creator and others. Any of the major free software download Web sites will have a selection of free ISO burners. Note that burning and ISO file to a CD is not the same thing as burning other files to a CD, and the ISO option must be selected in order for the bootable CD to be properly created. For those who may need precise, detailed instructions on creating an LPS CD, instructions are available online (as a PDF file) at spi.dod.mil/docs/lps_quick_start.pdf.
In order to create a bootable USB flash drive, first create the CD as instructed above, but then do not boot from the CD. Insert an empty USB flash drive into the computer (if you use a used flash drive, all data may be lost if it is reformatted), and then using Windows Explorer (or other file manager), open the CD, and locate the directory "InstallToUSB." Run the file "USBInstall.bat," and then follow the on-screen instructions to install LPS on the flash drive. If a computer supports booting from a flash drive, this USB drive can now be used to boot LPS (detailed instructions online at spi.dod.mil/liposeUSB.htm).
Once the PC or MAC is booted from the LPS CD or flash drive, the Web can be accessed as normal using the built in and fully functional Firefox browser. This is especially useful if the user is accessing the Internet via a public access wireless network, such as those at coffee shops, airports, hotels, restaurants or elsewhere; it is locations such as these that are a hacker's paradise since it is easy to penetrate the open access networks and then break into a connected computer. Since the computer's hard drive is not mounted by LPS (making it effectively non-functional), it is virtually impossible for malware from any source to burrow its way into the computer's hard drive and contaminate or otherwise compromise the computer. Since the hard drive is inaccessible, any files that the user may want to intentionally save must be saved to another USB flash drive (not the one used to boot the computer into LPS), or other data storage device. If the deluxe version of LPS is installed, the OpenOffice can be used to create or read word processing files, spreadsheets, presentations (including PowerPoint), and other office documents, while the Acrobat Reader can display PDF files. One tip — since the hard drive is effectively isolated and inaccessible when LPS is loaded, it may be better to save any created files or documents to a free online cloud storage service such as Google Docs or Microsoft's SkyDrive service.
I have heard of numerous cases where a computer owner's children, grandchildren, neighbors, friends and others have accessed the their computer and proceeded to load it with unwanted software, viruses, spyware and other forms of malware. If instead of allowing others to boot the computer normally, the owner was to boot the computer into LPS, nothing could be written to the hard drive, thus sparing the computer owner from the evils and threats that other users could wreak.
Once the LPS CD or flash drive is removed and the computer rebooted, it will boot normally as it did before, as if LPS had never been used. There is even a "Start" button on the LPS menu that will exit LPS and boot the computer normally. Since LPS leaves nothing on the hard drive, there is nothing that it can do to influence or otherwise hamper subsequent normal use of the computer.
For those who may use computers in high-risk environments or who may have less than responsible users (children and grandchildren) use the computer, the free Lightweight Portable Security (LPS) might be a good alternative to a compromised or corrupted computer.
Listen to Ira Wilsker's weekly radio show on Mondays from 6-7 p.m. on KLVI 560AM.


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Rams Sweep Baruch in Non-Conference Doubleheader
Game 1: Farmingdale State - 4, Baruch College - 2
Game 2: Farmingdale State - 7, Baruch College - 0
Farmingdale, N.Y. - The Farmingdale State softball team swept a doubleheader against non-conference opponent Baruch College this afternoon in Farmingdale, N.Y. The Rams improved to 14-8 overall, while the Bearcats dropped to 8-14.
In game one, the Rams got on the board first after a throwing error by the catcher plated freshman third baseman Kristin Flint (Brentwood, N.Y./Brentwood) for a 1-0 lead in the bottom of the second. Farmingdale State added three runs in the bottom of the fifth, opening up a 4-0 advantage. Baruch answered with only two runs in the top half of the sixth, as Farmingdale went on for the 4-2 victory.
Sophomore outfielder Rebecca Richman (West Islip, N.Y./West Islip) was 2-for-3 at the plate, while junior shortstop Nicole Farber (Oakdale, N.Y./Connetquot) was 1-for-2 with a double and a run scored for Farmingdale State. Sophomore pitcher Hope Zino (Bay Shore, N.Y./Bay Shore) earned the win throwing a complete game, allowing two runs on three hits and striking out 10.
In the second game, freshman second baseman Maressa Mistretta (Shirley, N.Y./Longwood) walked to lead off the game and later scored on an Aubrey Walker (West Babylon, N.Y./West Babylon) double, giving the Rams a 1-0 lead. Farmingdale added a run in the third, three in the fourth and two more in the fifth inning, extending the lead to 7-0. The Bearcats were unable to score in the final inning, as the Rams went on for the sweep of the doubleheader.
Mistretta was 2-for-3 at the plate with two runs scored and freshman outfielder Meghan Kirchmeier (Hauppauge, N.Y./Hauppauge) had two hits and a run scored. Junior pitcher Heather Buckshaw (Oakdale, N.Y./Connetquot) earned the win after pitching five shutout innings and allowing only two hits.
Farmingdale State will travel to St. Joseph's College for a Skyline Conference doubleheader on Saturday, April 10th at noon.


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Obama Derangement Syndrome: The Wild Attacks On Obama's Trayvon Martin Comments
Research ››› ››› JUSTIN BERRIER
Right-wing media have attacked President Obama for his recent comments about shooting victim Trayvon Martin and his family, accusing Obama of "inject[ing]" himself into the debate using "racial code" and claiming that his statement is evidence that "he's got it in for this country."
Obama Expressed Sympathy For Trayvon Martin And His Family
Obama: "If I Had A Son, He'd Look Like Trayvon." In a March 23 appearance to announce Dr. Jim Kim as president of the World Bank, President Obama was asked by a reporter to "comment on the Trayvon Martin case." Obama responded by calling the incident a "tragedy" and saying, "If I had a son, he'd look like Trayvon." From the White House:
Q: Mr. President, may I ask you about this current case in Florida, very controversial, allegations of lingering racism within our society -- the so-called do not -- I'm sorry -- Stand Your Ground law and the justice in that? Can you comment on the Trayvon Martin case, sir?
THE PRESIDENT: Well, I'm the head of the executive branch, and the Attorney General reports to me so I've got to be careful about my statements to make sure that we're not impairing any investigation that's taking place right now.
But obviously, this is a tragedy. I can only imagine what these parents are going through. And when I think about this boy, I think about my own kids. And I think every parent in America should be able to understand why it is absolutely imperative that we investigate every aspect of this, and that everybody pulls together -- federal, state and local -- to figure out exactly how this tragedy happened.
So I'm glad that not only is the Justice Department looking into it, I understand now that the governor of the state of Florida has formed a task force to investigate what's taking place. I think all of us have to do some soul searching to figure out how does something like this happen. And that means that examine the laws and the context for what happened, as well as the specifics of the incident.
But my main message is to the parents of Trayvon Martin. If I had a son, he'd look like Trayvon. And I think they are right to expect that all of us as Americans are going to take this with the seriousness it deserves, and that we're going to get to the bottom of exactly what happened. [White House, 3/23/12]
Right-Wing Media Claim Obama Used "Racial Code" To "Pour Gas On The Fire"
J. Christian Adams: Obama "Injected Himself Into" Martin Case "Using Racial Code." On the March 28 edition of Fox News' Fox & Friends, former Justice Department employee and right-wing activist J. Christian Adams claimed Obama "injected himself" into the case using "racial code." From Fox & Friends:
BRIAN KILMEADE (co-host): Besides Eric Holder, is there a fear of inflaming race relations if you crack down on people who want to inflame race relations like the Black Panther Party.
ADAMS: Well, there's a fear among some, but there's no fear among people like Al Sharpton. He doesn't care about inflaming race --
KILMEADE: He was there in a matter -- in hours.
ADAMS: That's right. And even the president has inserted himself in a racial way saying that Trayvon looks like he might be his --
KILMEADE: You think wrongly?
ADAMS: Absolutely wrongly. No president in our country's history would have injected himself into a criminal matter using racial code like Barack Obama did. [Fox News, Fox & Friends, 3/28/12, via Media Matters]
Fox's Ablow Offers "Diagnosis" Of Obama's Comments: "He's Got It In For This Country." On the March 27 edition of Fox Business' Lou Dobbs Tonight, Fox News contributor Dr. Keith Ablow reacted to Obama's comments by claiming, "It's irresistible to this president to enter the fray when there seems to be an opportunity for a kind of furious splitting," and said that his "diagnosis" of the president is, "He's got it in for this country." From Lou Dobbs Tonight:
ABLOW: It is outrageous to me. It's beneath the office to be reaching into one case as opposed to many others. There are tragedies, believe me, I am a forensic psychiatrist. There are enough tragedies to go around that if the president wanted to comment on all of them, that would be his whole job. It's irresistible to this president to enter the fray when there seems to be an opportunity for a kind of furious splitting. How can I make a comment that aligns with those I feel are oppressed, and marginalizes those I feel have been oppressive? And that is a call to the president he can't seem to resist.
ABLOW: It's time, probably -- it's been overdue that we believe the data. Like as a psychiatrist, there is a certain point when you get a diagnosis. You say, "OK, look, absent something that refutes this, this is the diagnosis." A president who hangs around with Reverend Wright, whose wife said she was never proud of this country, has an edge. He's got it in for this country. At moments when there is an opportunity to fracture the unity, he does. [Fox Business, Lou Dobbs Tonight, 3/27/12, via Media Matters]
Fox's Dobbs: The Trayvon Martin "Controversy" Was "In Part Created By The President Himself." Earlier on the March 27 Lou Dobbs Tonight, host Lou Dobbs claimed:
DOBBS: As we reported here yesterday, it's highly unusual for the president to comment on shootings publicly, even the hundreds of shooting deaths that have taken place in his hometown of Chicago each year since he took office. They've gone without presidential comment. So why would his campaign suddenly advertise hooded sweatshirts in the middle of a national controversy in part created by the president himself? [Fox Business, Lou Dobbs Tonight, 3/27/12, via Media Matters]
Malkin: "Barack Obama Is All Too Willing To Pour Gas On The Fire" Of The Martin Story. In a March 23 post on her blog, conservative commentator Michelle Malkin wrote:
This week, progressives and lib media activists elevated a tragic Florida shooting involving a 17-year-old boy into the cause celebre of the week. Over at my new startup, Twitchy, our editorial team has covered all aspects of the story. But for the past several days, zealous libs on Twitter have demanded that I "say something." Why? Because they've turned the horrible death of Trayvon Martin into a racial litmus test.
And now, Barack Obama is all too willing to pour gas on the fire.
What do Trayvon's race and looks have to do with anything? The political opportunism undercuts the very "seriousness" Obama purports to display. [MichelleMalkin.com, 3/23/12]
Daily Caller Suggests Obama "Jumped Into The Fight" Due In Part To "Demands By The New Black Panthers." In a March 23 post, Daily Caller reporter Matthew Boyle suggested Obama "jumped into the fight" following "demands by the New Black Panthers and others on scene in Sanford, Fla." From The Daily Caller:
Obama and the White House had previously refrained from commenting on the case. Following demands by the New Black Panthers and others on scene in Sanford, Fla. that the White House get involved, Obama jumped into the fight. When first asked about the case, White House spokesman Jay Carney essentially declined comment, offering a boilerplate statement of condolence to Martin's family. [The Daily Caller, 3/23/12]
Hoft Reacts To Obama's Statement By Claiming Obama Thinks, "It's All About Me!" In a March 23 post on Gateway Pundit, Jim Hoft wrote: "It's all about me! Barack Obama says, 'If I had a son, he'd look like Trayvon.' Funny how everything always revolves around planet Obama, huh?" [Gateway Pundit, 3/23/12, emphasis in original]
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text: My childhood friend Toby Huss is an actor. He lives in Los Angeles and actually makes a living playing characters on TV and in the movies. Google him, you'll be surprised how far a boy from a small town in Iowa can go when he heads to the bright lights of New York City, and the brighter lights of Tinseltown, with dreams, drive and a natural affinity for outrageous behavior.


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The idea that regularly eating fried foods causes heart attacks is a 'myth', The Daily Telegraph has reported.
The newspaper has panned conventional wisdom based a large Spanish study investigating how people's fried food consumption was linked to their risk of events such as heart attacks and episodes of heart pain. To study the relationship researchers surveyed over 40,000 people on how much fried food they ate during the previous year, looking at any episodes related to coronary heart disease over an average period of 11 years.
In this particular setting the researchers found no link between consuming food fried in olive or sunflower oils and the risk of heart disease (the UK's biggest killer) or death from any cause. However, while such a phenomenon could exist in the context of this specific group of people eating a specific type of diet, the research does not support the idea that fried food is generally harmless, or that it represents diets among the UK population. For example, most participants reported eating a relatively small amount of fried food each day, much less that might be typically found in a fry-up or a fast food meal. In short, it is not clear whether the same study conducted in the UK would have the same results.
Many news sources have reported the results in an accurate, measured way. However, The Daily Telegraph's account has been somewhat overcooked, as the study did not look at the impact of factors such as frying with other types of fats, reusing oils several times (as is the case in most fast food outlets), or consuming fried snacks high in salt, sugar or calories.
Where did the story come from?
The study was carried out by a collaboration of researchers from Spanish universities and other health organisations based in Spain. It was funded by Spain's FIS Fund for Health Research and published in the peer-reviewed British Medical Journal.
Media reports were generally balanced, with many making the point that the study was primarily concerned with a Mediterranean diet containing olive oil, which is typically very different from the dietary patterns in the UK. This limits how relevant this study is to the UK population. Many news sources also rightly warn against assuming that the study results suggested that consuming large amounts of fried foods is not harmful. The Telegraph included a picture of a full English breakfast, which is not a recognised part of a Mediterranean dietary pattern.
What kind of research was this?
This prospective cohort study investigated the association between people's consumption of fried foods and their risk of experiencing coronary heart disease events such as heart attacks and heart pain (angina) which require surgery. It was conducted in a Spanish population.
Previous research has shown fried foods have been associated with high blood pressure, obesity and low levels of 'good' cholesterol (high-density lipoproteins or HDL cholesterol). However, existing studies into the association of fried food and coronary heart disease provided mixed results, the authors report.
When food is fried the nutritional content changes; water is lost and fat is absorbed, increasing the calorie content of the food. During frying, the oils also deteriorate and change into other forms, especially when reused, as is often the case in fried fast food outlets. This process leads to a loss of unsaturated fats and an increase in harmful trans fats.
A prospective cohort study is a good way of investigating whether fried foods are linked to heart disease because you can be sure the consumption of the food occurred before the development of the disease. However, the limitation is that you cannot be certain that fried foods caused a disease because its development may be influenced by numerous other factors, some measured in the research and some not.
The best type of study to definitively assess this link would be a large randomised control trial, providing it could be performed ethically. However, given the cost and complexity of such a task, this approach may ultimately be impractical.
What did the research involve?
The participants were Spaniards enrolled in a research project called the European Prospective Investigation into Cancer and Nutrition (the EPIC-Spain cohort). The analysed cohort consisted of 40,757 adults aged between 29 and 69 who were recruited between 1992 and 1996. They were followed up for an average of 11 years to see what diseases they developed and what they died of.
When enrolled, participants were asked by trained interviewers to complete a questionnaire about the food they consumed over a typical week during the previous 12 months. Only foods consumed at least twice a month were recorded.
The study's authors report that this method had previously been shown to be accurate (validated) at assessing the diet of Spanish people. The type of oil used for frying (olive oil versus sunflower oil or other vegetable oils) was recorded and then checked again after two years. No further information on diet was collected at a later date.
At enrolment, the researchers also recorded non-dietary variables. These included demographic variables such as age and sex as well as educational level, body mass index (BMI), smoking and physical activity levels. Participants were also asked if they had coronary heart disease, diabetes, high blood pressure, cancer or angina or had experienced a heart attack or stroke in the past.
For the analysis, people were divided into four groups depending on their level of fried food consumption. The researchers specifically analysed how consuming fried food was linked to the chance of having a coronary heart disease event and dying from any cause (known as all-cause mortality) and how these varied for the four groups.
The analysis was adjusted for a large number of factors, including energy intake, educational level, smoking and physical activity. This statistical technique aims to minimise the effect these external factors have on the association of interest, in this case between fried food and heart disease.
What were the basic results?
An average of 138g of fried food was consumed daily, including 14g of oil used for frying. About 7% of the total amount of food consumed was fried. Of the total amount of fried food consumed, 24% (34g/day) was fish, 22% (31g/day) meat, 21% (30g/day) potatoes, and 11% (15g/day) eggs. Almost two thirds (62%) of participants used olive oil for frying, the rest used sunflower oil or other vegetable oils.
During the 11-year follow up, 606 definite cases of heart disease were recorded (466 heart attacks and 140 episodes of angina requiring surgery) and 1,135 deaths from all causes.
Fried food consumption was not associated with the risk of coronary heart disease after adjusting for possible confounders. There was also no association between fried fat consumption and death from all causes. These findings were no different in those who fried using olive oil compared to sunflower oil or other vegetable oils.
In the study, coronary heart disease events were defined as definite, probable and possible depending how they were assessed. The researchers first analysed their data using only the definite cases of coronary heart disease and found no association between fried food and these cases. The same result was found when they combined the definite coronary heart disease cases with those that were less certain (probable and possible groups).
How did the researchers interpret the results?
The researchers concluded that within the EPIC-Spanish cohort they found 'no association between consumption of fried food and risk of coronary heart disease or all-cause mortality.'
They point out that their results are 'directly applicable only to Mediterranean countries with frying methods similar to those in Spain' and state that oil (mainly olive and sunflower) rather than solid fat is used for frying in Spain. They also point out that the majority of fried food eaten in Spain is not necessarily fast food.
They also make the important point that 'frying with other types of fats, reusing oils several times, or consuming fried snacks high in salt may still be harmful'.
This study found no association between how often people ate fried food and their risk of coronary heart disease or death from any cause in a large Spanish cohort.
This study has strengths, including using a valid method of assessing diet, a large sample size and long follow-up time but also has significant limitations. The following limitations should be considered when interpreting the findings of this study:
- The study looked at frying using olive oil or sunflower oil in the context of a Mediterranean diet. The authors make the important point that frying with other types of fats or reusing oils several times may still be harmful. Reusing oils is common in fast food preparation in the UK, and so this study does not show that consuming this type of food is not linked to heart disease.
- Diet was measured only when the participants were first enrolled. Any changes in diet after this will be missed and could lead to an association being masked because of error in the classification of fried food consumption.
- Fried food consumption was self-reported using a computerised questionnaire and so there may have been under-reporting given that many people perceive it to be unhealthy and may want to partially conceal the amount they eat. This could potentially hide an association.
- The study did not assess the extent to which the oils were reused, assuming that this was not common in foods consumed in the home. Hence, the effects of foods fried in reused oils are still unknown and may warrant further research as reusing oils is known to make them more harmful, the authors' report.
- This study cannot separate the effect of the food from the cooking method. For example, the beneficial effect of omega 3 fatty acids from fish compared with the effect of frying this fish in oil that may be harmful. Therefore, the food itself blurs the link between the cooking method and disease. It is not clear whether the same results would be found if the study was conducted on the UK diet, which is generally considered less health than the Mediterranean diet.
- This study cannot say that consuming fried foods at a higher level than their highest consumption group (249.6g/day) does not increase risk of heart disease.
Bearing in mind the limitations, this study showed that there may not be a link between consuming foods fried in olive oil or vegetable oil and coronary heart disease in Spanish adults consuming a typical Mediterranean diet. The relevance of this to the UK is limited due to differences in diet and the type of fried foods consumed in the two countries.
It is important to note that frying foods with other types of fats, particularly saturated fats such as lard or butter, reusing oils several times, or consuming fried snacks high in salt may still be harmful.
- Guallar-Castillón P, Rodríguez-Artalejo F, Lopez-Garcia E at al. Consumption of fried foods and risk of coronary heart disease: Spanish cohort of the European Prospective Investigation into Cancer and Nutrition study. BMJ 2012;344:e363
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LifeProof iPhone Armband/Swimband for the 4S/4 Case. Strap your LifeProof iPhone case to your arm and head out into the elements with the LifeProof iPhone Armband. Whether you're hitting the slopes, the surf or a dusty trail, your fitness apps, favorite tunes and important calls are at your fingertips. Supple breathable spandex, non-slip silicone dots and light weight (2.1 ounces) create an ultra-comfortable fit. The 65mm-wide Velcro-adjustable band fits snuggly around arms ranging from a sinewy 10" up to those 23" big guns. Plus, retroreflective markings make you more visible during night training. Just like your LifeProof iPhone case, the LifeProof iPhone Armband is ready for action and built to withstand seawater, dirt, snow and high vibration environments. What's more, the LifeProof iPhone Armband keeps all buttons and features of your iPhone accessible - even the speaker and microphone. When you want to take your iPhone along for all the fun, be sure to do it with the ultimate workout companion - the LifeProof iPhone Armband. By Lifeproof.
Note: For Authorized Lifeproof Dealers only!


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These games teach valuable skills and have a high fun and educational rating.
Your child develops the ability to read calendars and answer questions about national holidays.
Your child learns about time concepts while putting together a scrapbook of historical people and inventions.
Zoodles 11.8.7 Copyright (c) 2014 Inquisitive Minds, Inc. All rights reserved.


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In "Waiting on God," from the July 2013 issue of Sojourners magazine, Episcopal priest Linda Kaufman shares how she fell in love with Jesus all over again. While exploring myriad ways to know Christ, Kaufman watched "How Great Leaders Inspire Action," a TED Talk by Simon Sinek, which helped her realize that people make decisions based on values and belief rather than reason or logic. According to Sinek, decisions are not made in the cerebral cortex (the thinking part) of the brain, but rather in the limbic or "reptile" part of the brain.
Kaufman realized:
"If decisions are made in the reptile part of our brain, I can barely even get my thinking to consider what this means for evangelism and sharing the love I have for Jesus with others. If it's not the thoughts and words that will win others to Jesus, then how are we to share this ground of our being with others?"
Watch this video to explore how to communicate Christ, if most decisions made by people are based on values and belief.


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Add vehicles to compare. You can compare up to 3 vehicles at a time.
Catch the new Chevrolet Camaro at our dealership, All American Chevrolet of Odessa, near Midland and Andrews. The Chevrolet Camaro features an eye-catching exterior and strong, solid profile. Take your traveling experience one stage further, thanks to the Camaro's features such as head-up display, heated steering wheel, performance data recorder, and driver selector mode to focus on your driving experience. The Chevrolet Camaro's StabiliTrak® electronic stability control system with traction control enhances your vehicle's stability and provides you the required control while driving. The interior of this car is fitted with dual-zone automatic climate control, which guarantees you have a peaceful drive. Together with available active safety features, like side blind zone alert with lane change alert and rear cross traffic alert, the Chevrolet Camaro helps in avoiding any untoward mishaps while driving. See above for additional details, or contact us at (866) 862-5949 to know more about buying or leasing a new Chevrolet Camaro in Odessa.


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Measurement Period: 2013
learn more about the color range
Confidence intervals provided for this indicator are 90% intervals.
The U.S. Census Bureau, with support from other Federal agencies, created the Small Area Income and Poverty Estimates (SAIPE) program to provide more current estimates of selected income and poverty statistics than those from the most recent decennial census.
MethodologyEstimates are created for school districts, counties, and states.
print close directions


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While creating reminders in the default Reminders list on iPhone and iPad serves it's purpose, we've all got different tasks and things to remember on a regular basis. For most, that will be a combination of tasks between home, work, volunteer organizations, and more. The default Reminders app allows you create custom lists outside of the default ones just for this reason.
Here's how...
- Launch the Reminders app from the Home screen of your iPhone or iPad.
- Tap on the menu button in the upper left hand corner.
- Once in the main list screen, tap on the Edit button in the upper right hand corner.
- Tap on the option for Create New List...
- Give the list you're creating a name and then tap Done in the upper right hand corner.
- That's all there is to it. You'll now see the new list appear when swiping back and forth between lists.


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In February 2012, the United States Equal Employment Opportunity Commission (EEOC) approved a Strategic Plan for Fiscal Years 2012-2016. The first performance measure of the Plan requires the EEOC to approve a Strategic Enforcement Plan, which it currently is developing. The purpose of the Plan is to leverage agency resources to focus on high impact lawsuits that will obtain relief for large numbers of individuals. The text of the Plan can be found here.To that end, the EEOC will hold an open meeting on July 18, at 9:30 a.m. During the open session, the EEOC will hear publically from five roundtables of invited guests on what the agency's enforcement priorities should be for the next three years in order to have the greatest impact on eradicating discrimination in the workplace. We'll keep you posted on potential areas of interest raised during the meeting. Keep in mind, however, the results of the election in November could very well impact how the Plan is carried out. But for now, the EEOC can be expected to continue its aggressive course .
EEOC Proposes Employers Provide 2018 Pay Data by September
April 4, 2019 | Currents - Employment Law, EEOC
New Federal Lawsuit Pits Religion Against Gay Rights in Employment Context
October 18, 2018 | EEOC
Think You Missed The 2017 EEO-1 Survey Reporting Deadline? Think Again . . . . But Act Fast!
April 24, 2018 | EEOC
Accommodate Much? Restrictive Seventh Circuit Leave Ruling Lives On
April 5, 2018 | EEOC, Letter of the Law
Sixth Circuit Holds Transgender Status Protected Under Title VII
March 12, 2018 | EEOC, Employment Discrimination, Employment Lessons, Workplace Culture and Conduct
EEOC Proposes Employers Provide 2018 Pay Data by September
April 4, 2019 | Currents - Employment Law, EEOC
New Federal Lawsuit Pits Religion Against Gay Rights in Employment Context
October 18, 2018 | EEOC
Think You Missed The 2017 EEO-1 Survey Reporting Deadline? Think Again . . . . But Act Fast!
April 24, 2018 | EEOC
Accommodate Much? Restrictive Seventh Circuit Leave Ruling Lives On
April 5, 2018 | EEOC, Letter of the Law
Sixth Circuit Holds Transgender Status Protected Under Title VII
March 12, 2018 | EEOC, Employment Discrimination, Employment Lessons, Workplace Culture and Conduct
Beginning of a New Trend? Illustration of EEOC Stats Confirms Plummeting Number of Charges
February 26, 2018 | EEOC
What's the EEOC Up To These Days?
January 30, 2018 | EEOC
Asking: "How much do you currently make?" in 2018?
December 29, 2017 | EEOC, Employment Lessons
EEOC Complaint Inquiries Now a Click Away With New Public Portal
November 3, 2017 | EEOC
The Government Seal on EEOC Anti-Harassment Training: Is It Worth It?
October 16, 2017 | EEOC, Workplace Culture and Conduct
Attention Illinois Employers: 3 Handbook Policies to Revisit Now
October 13, 2017 | EEOC, Employee Leave, Employment Lessons
R-E-S-P-E-C-T in the Workplace? The EEOC Becomes Trainer-in-Chief
October 6, 2017 | EEOC, Workplace Culture and Conduct
Teacher's ADA, Age Discrimination Claim Given New Life by Sixth Circuit
September 22, 2017 | EEOC, Employment Discrimination
Lessons Learned: As Flu Shot Season Approaches, Inflexible Rules Can Cause Accommodation Headaches
August 31, 2017 | EEOC
OMB Immediately Stays Revised EEO-1 Form, Including Pay Data Collection
August 30, 2017 | EEOC
Seventh Circuit Says EEOC May Press on With Enforcement Efforts After Right-to-Sue
August 17, 2017 | EEOC, Employment Lessons
Sexual Orientation: DOJ and EEOC Take Opposite Positions in Amicus Briefs Filed in Same Case
August 8, 2017 | Employment Discrimination, Workplace Culture and Conduct
Fourth Circuit Upholds 'Mark of the Beast' Jury Verdict
June 22, 2017 | EEOC, Employment Discrimination
The Age Discrimination in Employment Act Turns 50
June 8, 2017 | EEOC, Employment Discrimination
Another Review of the EEOC's Subpoena for 'Pedigree Information'
May 30, 2017 | EEOC, Employment Discrimination
Need to Check an Employee's Criminal Background? Tread Carefully
May 25, 2017 | EEOC
Current Administration Considers EEOC and Labor Department Subagency Merger
May 19, 2017 | Affirmative Action, EEOC
Hiring Teenagers This Summer? Here are 3 Key Considerations
May 17, 2017 | EEOC, Employment Discrimination
Suspending Employee Who Hit Boss With Vehicle Not Retaliation
April 11, 2017 | EEOC
Does Same-Sex Harassment Support Gender Discrimination Claims? Texas Supreme Court to Decide
March 17, 2017 | EEOC, Employment Discrimination, Workplace Culture and Conduct
A Charge-d Atmosphere: A Few Pointers When a Current Employee Files a Charge
February 21, 2017 | EEOC, Workplace Culture and Conduct
Trump-Appointed EEOC Acting Chair Says Continuity in the Near Term
February 15, 2017 | EEOC
Blog Update: North Carolina Business that Fired Pregnant Employee Agrees to Three-Year Consent Decree with EEOC
February 13, 2017 | EEOC, Employment Discrimination
EEOC's Latest Guidance On Mental Health Accommodations Adds Little
January 31, 2017 | EEOC
Trump Administration Quick Hitters: Acting EEOC Chair Named, Chief of Staff Requests Regulation Freeze, and DOJ Requests Delay in Fifth Circuit Appeal of OT Rule
January 30, 2017 | High Stakes Employment Issues
EEOC and Hospital Settle Flu Vaccine Religious Accommodation Lawsuit
December 27, 2016 | EEOC
EEOC Offers Compliance Tips for Small Businesses
December 20, 2016 | EEOC
EEOC Issues New Guidelines on National Origin Discrimination
November 23, 2016 | Employment Discrimination, Workplace Culture and Conduct
Should Appeals Courts Give Deference to Lower Courts in EEOC in Subpoena Enforcement Actions?
September 30, 2016 | EEOC
EEOC Continues Fight Against Mandatory Flu Vaccinations for Healthcare Workers
September 29, 2016 | EEOC
EEOC Issues Anti-Retaliation Guidance
September 8, 2016 | EEOC
Ray of Hope Peeks Through a Mound of Proposed EEOC Data Requirements: Senators Fight to Nix EEOC Plan
August 25, 2016 | EEOC
More Flu Vaccine News: EEOC Once Again Alleges Hospital's Mandatory Flu Vaccine Policy Violates Title VII
August 19, 2016 | EEOC
Seventh Circuit Addresses EEOC's Stance that Sexual Orientation is Protected by Title VII
August 12, 2016 | Employment Discrimination
Five Lessons from Fox News on Sexual Harassment
August 4, 2016 | EEOC, Workplace Culture and Conduct
Classic Conundrum: Protecting Employees from Themselves
July 20, 2016 | EEOC
More Flu Vaccine News – EEOC Alleges Hospital's Mandatory Flu Vaccine Policy Violates Title VII
July 11, 2016 | EEOC
EEOC Provides Additional Guidance on Employer Wellness Program Notice
June 24, 2016 | EEOC
EEOC Critical of NLRB's Investigation Confidentiality Concerns
June 23, 2016 | EEOC
EEOC Addresses Women's Issues at White House's United State of Women Summit
June 17, 2016 | Pregnancy
What Employers must know about the Americans with Disabilities Act
June 8, 2016 | EEOC
EEOC Plows Ahead on Obama's Initiatives. Next Up: National Origin Discrimination
June 3, 2016 | Employment Discrimination
SCOTUS Rejects a Rule Neither Employers nor Employees Wanted: Green v. Brennan Decision
May 24, 2016 | Employment Discrimination
Transgender Bathroom Access Addressed in New EEOC Fact Sheet
May 6, 2016 | Employment Discrimination
Is There a Silver Lining in the EEOC's Continuing Quest to Make Employees Untouchable?
April 26, 2016 | EEOC, Workplace Culture and Conduct
EEOC Consent Decrees Highlight That Employers Must Prevent ADA Claims -- Or Pay the Consequences
April 15, 2016 | EEOC
2015: EEOC Charges Rebound
March 21, 2016 | EEOC, Workplace Culture and Conduct
EEOC Continues Visible Stance on Sexual Orientation Discrimination Protection
March 9, 2016 | EEOC
Should Charging Parties Read Your Position Statement? EEOC Says Yes.
March 4, 2016 | EEOC
How to Minimize Retaliation Claims During the Termination Process
February 17, 2016 | EEOC
Refusal to Exempt Employee from "Mark of the Beast" Hand Scanner Proves Damning for Company
February 16, 2016 | EEOC
UGH!! Now They Want Wage Info on the EEO-1?!?
February 1, 2016 | EEOC
The EEOC wants to hear your opinion on retaliation claims under Title VII
January 26, 2016 | EEOC
Is Sexual Orientation Discrimination Really Sex Discrimination? The EEOC Wants Courts To Think So
January 12, 2016 | EEOC
Permanent Lifting Restrictions and the ADA
January 8, 2016 | EEOC
EEOC Issues Additional Guidance on Job Rights for Employees with HIV
December 3, 2015 | Employee Health Issues, Employment Discrimination
It's Time to Give Your Employee Wellness Programs a Check-Up to Ensure Compliance with GINA
November 24, 2015 | EEOC, Employment Discrimination
Federal Court Allows ADEA "Pattern-or-Practice" Claim to Proceed
November 23, 2015 | EEOC, Employment Discrimination
EEOC Proposes Six Substantive Changes to Title II GINA Regulations
October 30, 2015 | EEOC
EEOC News – Online Charge System Now In Place
October 26, 2015 | EEOC
EEOC Defends "Mark of The Beast" Ruling – Religious Beliefs Don't Have To Make Sense To Be Protected
October 22, 2015 | EEOC, Employment Discrimination
UPS' Employment Policies Come Under Scrutiny, Again
July 21, 2015 | EEOC, Employment Discrimination
"Perceived as" Religious Bias Claims? – A Federal Court in Michigan Says "Yes"
July 13, 2015 | Employment Discrimination
EEOC revises its enforcement guidance on pregnancy discrimination to comport with recent Supreme Court ruling
June 26, 2015 | EEOC, Pregnancy
Transgender Status in the Workplace – First an EEOC Issue and Now an OSHA Issue?
May 28, 2015 | EEOC, Employment Discrimination
April 17, 2015 | EEOC
Did California Just Fire No-Employment Provisions From Settlement Agreements?
April 13, 2015 | Non-competes and Trade Secrets
No Girls Allowed Isn't Allowed: Even Roughnecks Have To Follow The Law
April 1, 2015 | EEOC
More EEOC v. Abercrombie & Fitch: Why No Disability Accommodation Angle?
March 9, 2015 | EEOC
Choose Your Expert Wisely: Fourth Circuit Rejects EEOC's Choice on Background Checks
February 25, 2015 | EEOC
EEOC Data Released for 2014 Shows Uptick in Retaliation Charges and Allows For State-By-State Comparison of Charge Activity
February 6, 2015 | EEOC
2014: Free Fallin' EEOC Charges?
February 4, 2015 | EEOC
Man Claiming Hand Scanning Time Clock Causes "Mark of the Beast" Wins Religious Discrimination Suit
January 23, 2015 | Employment Discrimination
Will the EEOC Get its Wings Clipped?
January 16, 2015 | EEOC
EEOC to Consider "Best Practices" for Prevention of Workplace Harassment
January 9, 2015 | EEOC, Workplace Culture and Conduct
The Year in Social Media: Four Big Developments from 2014
December 29, 2014 | Social Media and Technology
ADA: Does "Regarded As" Still Matter?
December 1, 2014 | Employment Discrimination, Letter of the Law
The EEOC Sues Yet Another Employer for Allegedly Violating the ADA With Its Inflexible Leave Policy
November 18, 2014 | EEOC
Recent Case In Michigan Highlights Increased Focus On Transgender Discrimination
November 7, 2014 | Employment Discrimination
EEOC Part of Increasing Focus on LGBT Issues
October 31, 2014 | EEOC
There's No Question – The EEOC's Strategic Enforcement Plan Is In Full Bloom
October 2, 2014 | EEOC
September 30, 2014 | EEOC, Employment Discrimination
When "I Love You" May Be Too Much
August 15, 2014 | EEOC, Employment Discrimination
Could Corporate Wellness Programs Land A Business in Hot Water?
August 14, 2014 | EEOC
June 16, 2014 | Employee Health Issues
Technological Advances Make Telecommuting A More Reasonable Accommodation
April 23, 2014 | EEOC
Ends and Means: Federal Appeals Judge Reflects on Attorney Fee Award Against EEOC
April 9, 2014 | EEOC
EEOC turns its focus to the impact of social media in employment litigation
March 20, 2014 | EEOC, Employment Discrimination, Social Media and Technology
Second Circuit Upholds Dismissal of Untimely Filed State Law Claims from Title VII Harassment Suit
March 17, 2014 | EEOC, Employment Discrimination
EEOC and FTC Team up to Offer Guidance on Employee Background Checks
March 13, 2014 | EEOC
EEOC Challenges Standard Severance Agreement Language
February 19, 2014 | Affirmative Action, EEOC
EEOC Charges Drop In 2013, But Wait, There's More!
February 10, 2014 | EEOC
EEOC Releases Detailed FY 2013 Statistics Showing Highest Monetary Recovery in Agency History
February 7, 2014 | EEOC, Pregnancy
The Importance and Limitations of Internal Investigations
January 3, 2014 | EEOC
EEOC Measures its Performance in FY 2013
December 31, 2013 | EEOC
Seventh Circuit: Failure to Conciliate is Not a Defense in EEOC Lawsuits
December 23, 2013 | EEOC
Don't Forget About Potential Associational Claims
December 6, 2013 | EEOC
GINA: Much Ado About Nothing?
November 26, 2013 | EEOC
A Quick Reminder Regarding Complaints in the Workplace
October 23, 2013 | EEOC, Employment Discrimination
Hope for Employers Who Have Ever Felt Bullied by the EEOC
October 17, 2013 | EEOC
Another Criminal Background Case, Another Blow To The EEOC
October 11, 2013 | EEOC
Government Shutdown Continues And Enforcement Agencies Remain Closed
October 9, 2013 | Affirmative Action, EEOC
EEOC Cases Continue to Make Waves Despite Shutdown
October 4, 2013 | EEOC
Is EEOC Conciliation Subject to Judicial Review? Seventh Circuit to Decide
August 20, 2013 | Employment Discrimination
EEOC Not Faring Well in Background Check Disparate Impact Cases
August 13, 2013 | EEOC
EEOC Hit With $4.7 Million in Attorneys' Fees and Costs
August 9, 2013 | EEOC
Employers Should Use Care to Avoid Discrimination When Using Temporary Staffing Agencies
July 8, 2013 | Employment Discrimination
Supreme Court Endorses Narrow Definition of "Supervisor" in Discrimination Claims
June 25, 2013 | Employment Discrimination
EEOC Makes Good On Its Promise To Rekindle Disparate Impact Claims: Files Lawsuits Against Dollar General and BMW
June 18, 2013 | Employment Discrimination
Don't Overlook The Gems In EEOC Files
June 7, 2013 | EEOC
Hot Topic: The Use of Criminal Records to Make Hiring Decisions
May 22, 2013 | Employment Discrimination
EEOC Offers Updated ADA Guidance Q&A's Pertaining to Cancer, Diabetes, Epilepsy and Intellectual Disabilities
May 17, 2013 | Employee Health Issues, Employment Discrimination
EEOC Seeks Comments on Quality Control Plan for Investigations and Conciliations
May 14, 2013 | EEOC
Is the EEOC Set to Scrutinize Employer Wellness Programs?
May 8, 2013 | EEOC, Employee Health Issues
ADA Charge Verified by Counsel Is Insufficient; Plaintiff Failed to Exhaust Administrative Remedies
April 4, 2013 | EEOC
ADA Reasonable Accommodations and Wellness Programs
March 22, 2013 | Employee Health Issues
Employee Retaliation Claims: Will the Supreme Court Stem the Tide?
March 18, 2013 | EEOC, Employment Discrimination
Court Upholds Random Alcohol Testing of New Coke Plant Employees
February 27, 2013 | EEOC
2012 EEOC Charge Filing Stats Are In
January 30, 2013 | EEOC
The EEOC's Plan of Attack
January 3, 2013 | EEOC, Employment Discrimination
All I Want For Christmas Are Some Stats
December 20, 2012 | EEOC, Employment Discrimination
Businesses Brace for Another Round of EEOC Challenges
December 20, 2012 | EEOC, Employment Discrimination
Census Bureau Release Workforce EEO Numbers
December 5, 2012 | EEOC, Employment Discrimination
Seventh Circuit Rejects EEOC's Claim of Confidentiality Violations Under the Americans with Disabilities Act
November 26, 2012 | EEOC, Employment Discrimination
EEOC Educates Teens About Discrimination and Harassment in the Workplace
September 20, 2012 | EEOC, Employment Discrimination, Workplace Culture and Conduct
Unverified EEOC Filing Not Good Enough, Says Northern District of Indiana
September 12, 2012 | EEOC, Employment Discrimination, Pregnancy
Seventh Circuit Reverses Course on Reassignment Accommodation
September 10, 2012 | Employee Health Issues
EEOC Releases Its Draft Strategic Enforcement Plan Discussing Key Priorities for Fiscal Years 2012-2016
September 5, 2012 | EEOC, Employment Discrimination, Pregnancy
EEOC Sues Burger King Franchisee Over Employee's Religious Accommodation Request
August 27, 2012 | EEOC, Employment Discrimination
Obama nominates Yang for EEOC Commissioner
August 13, 2012 | EEOC
EEOC General Counsel Discusses Drop in Systemic Case Filings, Announces New Priorities
August 7, 2012 | EEOC, Employment Discrimination
Split Among Federal Circuits Deepens Regarding Administrative Exhaustion of Post-Charge Retaliation Claims
August 3, 2012 | Traditional Labor
Are Your Summer Interns Covered By Federal Anti-Discrimination Laws?
June 6, 2012 | Employment Discrimination
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SINGAPORE (Reuters) - Asian stocks drifted down on Monday as investors booked profits from a New Year rally that had pushed markets to multi-month highs, although financial stocks gained after global regulators decided to relax draft plans for tough new bank liquidity rules.
Commodity prices mostly held steady, supported by data showing the U.S. economy continuing on a path of slow but steady recovery that propelled Wall Street stocks to a five-year high.
Financial bookmakers called Europe's main share indexes to open flat or slightly lower, while S&P 500 index futures traded in Asia eased 0.2 percent, pointing to a weaker start in New York.
"It just seems like markets are entering a consolidation phase after recent gains and with most markets trading at fresh 12-month highs," said Stan Shamu, market strategist at financial spreadbetting firm IG in Melbourne.
The dollar fell against the yen, coming off a two-and-a-half year peak it had logged against the Japanese currency as investors adjusted to the possibility of more monetary stimulus in 2013 from the Bank of Japan and less from the U.S. Federal Reserve.
MSCI's broadest index of Asia Pacific shares outside Japan <.miapj0000pus>, which had reached its highest level since August 2011 on Thursday, eased 0.1 percent, while Tokyo's Nikkei share average <.n225> retreated after touching a 23-month high in early trade to close down 0.8 percent. <.t/>
The MSCI benchmark's financial sector sub-index <.miapjfn00pus> firmed after the Basel Committee of banking supervisors agreed on Sunday to give banks four more years and greater flexibility to build up cash buffers so they can use some of their reserves to help struggling economies.
HSBC Holdings Hong Kong shares rose 1 percent, while Australia and New Zealand Banking Group Ltd gained 0.6 percent. <.hk><.ax/>
Shares in Japanese exporters were supported by the trend of a weakening yen, which traded around 87.85 to the dollar, up 0.3 percent on the day, after the U.S. currency rose as far as 88.40 yen, its highest in nearly two-and-a-half years, on Friday.
The dollar posted a gain of around 2.7 percent against the yen last week, its biggest weekly rise in more than a year. Its gains had accelerated after minutes from the Federal Reserve's December meeting showed some policymakers had considered ending the Fed's bond-buying program as early as this year.
By contrast, many investors are now betting that Japan's new government, led by Prime Minister Shinzo Abe, will push to weaken the yen and drive through aggressive fiscal stimulus, and pressure the Bank of Japan to do the same on the monetary side.
Although the dollar may pull back against the yen given the speed of its rise over the past month, its uptrend seems likely to remain intact, said Hiroshi Maeba, head of FX trading Japan for UBS in Tokyo.
"My sense is that the market could still head much higher," Maeba said. "I think 90 yen might be reached pretty soon."
The dollar firmed against the euro, which traded around $1.3035.
The U.S. stock benchmark S&P 500 index <.spx> closed at its highest level since December 2007 on Friday after data showed a steady pace of jobs growth and brisk expansion of the services sector in the world's biggest economy.
That offered support to growth-sensitive commodities, with copper little changed just below $8,100 a tonne, while Brent crude oil eased a little to around $111.20.
Spot gold firmed 0.3 percent to around $1,660 an ounce.
(Additional reporting by Masayuki Kitano; Editing by Eric Meijer)
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Subscribe To Exclusive: National Treasure 3 May Venture Over To Asia And Europe Updates
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Jon Turteltaub still isn't ready to say when he and Nic Cage will re-team for National Treasure 3. After all, the two of them just got Sorcerer's Apprentice out in theaters, and Turteltaub is also eyeing the action-adventure film Greenpeace. He isn't sure when National Treasure 3 will fit onto the schedule, but when I talked to him earlier this week about Sorcerer's Apprentice, he did share a scant few details about what the script might have in store-- and how it might not resemble the final movie at all:
There are European elements in the movie, there are Asian elements in the movie. I can tell you based on the first National Treasure that what might be in the script and what ends up in the final movie often has nothing to do with one another. Anything I would tell you now would probably be untrue by the time the movie came out.
Rumors have abounded that National Treasure 3 might venture back over to Europe, but this seems to be the first we've heard that Asia might also be included in Benjamin Gates's next globetrotting adventure-- that is, if the script stays the same. Turteltaub also talked about the differences between the National Treasure films and Sorcerer's Apprentice-- namely that one is based on fact but everyone thinks it's made up, and one is total fantasy:
We got criticized a lot on National Treasure for it feeling fake and all made up. There's so little that's made up in the National Treasure movies. Things people thought we were faking are actual historical truths. We have to be a little bit stricter to the facts on that, whereas the fantasy elements on Sorcerer's Apprentice let us run a little more wild.
We'll have lots more from my interview with Turteltaub later today, in which he talks in depth about his working relationship with Cage is like and reveals what the actor was like when they went to high school together in the 80s. Yeah you know you're going to check back for that. Meanwhile, stick around and we'll have more on National Treasure 3 as soon as it happens.


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Strauss-Kahn's Cloudy Future In Politics
As the sexual assault case against Dominique Strauss-Kahn appears to weaken, many in France are speculating about whether the former head of the International Monetary Fund can revive his political career. New charges in France and the nonstop media coverage of the saga seem to be weighing against him.
French writer Tristane Banon, 32, says she had to fight to get Strauss-Kahn off of her in 2003 after she met him in an apartment for an interview. Last week, she filed charges of attempted rape against him in a Paris court. On Wednesday, she gave her first television interview about the incident.
Banon said for eight years she followed advice from everyone — from her mother to fellow journalists to legal advisers — not to bring charges against Strauss-Kahn, who was both powerful and the former husband of her godmother.
"I thought I could forget it, put it in a box and put it away, but it hasn't been possible," she said. "The only way to put an end to this in my head was to go to court and let justice decide."
Anne-Elisabeth Moutet, a French columnist for the British newspaper The Sunday Telegraph, said she believes Banon is extremely credible and that her claims cannot be dismissed by his friends and political supporters.
"I think they are mad if they think that he can run again," she said. "With what's come out about his private life, do you think this man can go to international conferences? Do you think he can go speak to the president of the United States in the White House?"
Christophe Barbier, editor of weekly news magazine L'Express, says the Banon case could explode or fizzle out, depending on whether judges think there is solid enough evidence for a trial.
"Even if this case doesn't go to court, these charges paint a psychological portrait of Dominique Strauss-Kahn as someone who cannot control his sexual impulses," he said. "That will continue to destroy his reputation and keep him from returning to politics."
Strauss-Kahn's supporters continue to argue that he has suffered a great injustice, but their numbers seem to be dwindling. Before his arrest in May, Strauss-Kahn topped the presidential polls in France and was seen as the man who could lead the Socialist Party back to power. But a recent survey shows more than 65 percent of French people don't want to see Strauss-Kahn run.
And it's not just the womanizing. There has been a lot of focus in the French media on Strauss-Kahn's wealth and fancy lifestyle in America.
At a news kiosk on a busy corner in Paris' 18th arrondissement, Laurent Maze says the reports of Strauss-Kahn's behavior toward women are bad enough, but his values are also the wrong ones for France.
"I think that it's a good thing that actually he doesn't come back to France and run for the presidential election, because he's a man who spends a lot of money on very expensive hotels," said Maze, who describes himself as a left-wing voter. "He's got a way of life which is contrary to the way of life of many French people."
Maze says French people are fed up with Strauss-Kahn and his problems. Pointing to a newspaper, he says the war in Libya, the euro crisis and unemployment are the country's real problems. It's time, Maze says, for France to leave Strauss-Kahn to his fate.


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A's hope to stop 4-game slide in test with Mariners
The Oakland Athletics will try to stop a four-game losing streak when they open a three-game series against the Seattle Mariners Friday at Safeco Field.
The Athletics are just 2-5 on a 10-game road trip and were just swept in a four-game series by the Cleveland Indians. The Tribe broke out the brooms on the A's with Thursday's 9-2 victory in the series finale, as Bartolo Colon suffered the loss for allowing six runs and eight hits in just four innings.
Evan Scribner gave up the last three runs in three innings of relief.
"We stayed on Colon," Indians manager Terry Francona said. "He's got that terrific two-seamer that you're just dying and rolling over into a double play. We didn't. We stayed in the middle of the field, and we barreled up a lot of balls and we stayed at him."
Josh Donaldson homered and both he and Adam Rosales ended with two hits for the Athletics, who were out hit by a 12-7 margin. Rosales, of course, was involved in Wednesday's 4-3 loss to the Indians in which he appeared to tie the game with a home run off closer Chris Perez. The play was ruled a double on the field and upheld after a video review, despite replays that appeared to show the ball clearing the wall and hitting a railing in left-center before caroming back onto the field.
Major League Baseball admitted that "an improper call" was made in a statement released Thursday. However, the Indians' 4-3 victory on Wednesday held up.
Daniel Straily gets the call for Oakland Friday and he is 1-0 with a 5.94 earned run average in three starts. He has posted back-to-back no-decisions and allowed three runs in 5 1/3 innings of a 5-4 win at Yankee Stadium on Sunday. He has made one career start against Seattle and the A's have won each time the right-hander has taken the mound.
Seattle just split a two-game set with the Pittsburgh Pirates by claiming a 2-1 victory on Wednesday.
Jesus Montero hit a go-ahead solo home run in the seventh inning and Felix Hernandez threw eight innings of one-run ball to improve to 5-2 on the season. Tom Wilhelmsen tossed a scoreless ninth for his ninth save.
But Montero's blast in the seventh was the highlight of the game.
"It was big for us," Hernandez said. "We're coming from where we lost in Toronto the last game there and the first game here. We just wanted to win this one so bad."
The Mariners had dropped two in a row and won for the seventh time in 10 tries. Michael Saunders walked three times and scored the other run for Seattle.
Toeing the rubber for Seattle Friday will be Japanese right-hander Hisashi Iwakuma, who is 3-1 with a 1.61 earned run average in seven starts. Iwakuma defeated the Blue Jays up north his last time out on Saturday and allowed only one run in seven innings.
Iwakuma topped the Athletics in his season debut on April 2 with six innings of one-run ball and is 1-2 with a 4.05 ERA in three games (2 starts) against the AL West rivals.
The 2013 series between Oakland and Seattle is tied at 2-2 with all four games played in southern California.