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Just a month into 2012, now is the time when many good intentions and nutritional plans fall by the wayside. But instead of throwing in the towel, this first challenge can be a valuable opportunity to set goals to help us chip away at old habits that can throw us off track. With new research out showing that the way you compose your breakfast can have an important impact on the ability to control your weight, combined with existing evidence of breakfast's nutritional punch and role in improving mental performance, now is a good time to take stock of your morning meal.
Just eat it
You've probably heard the adage that advocates "breakfast is the most important meal of the day." But what's the basis for this age-old wisdom? Based on both population research and intervention studies, there are several good reasons to eat something — arguably anything — to start your day. In general, breakfast eaters:
• are less likely to be overweight or obese than those who skip.
• are typically better able to meet their daily nutrient needs than those who don't eat in the morning.
• perform better on cognitive tests at work and school than their hungrier counterparts.
• tend to have higher grades and better test scores in both childhood and adolescence.
In other words, having some sort of meal in the morning seems to improve your body's ability to function, and your brain's ability to think.
Quest for the best breakfast
So, if we know eating breakfast is good for us, what should it be? New research suggests eating protein and carbohydrates together at breakfast can help support long-term weight control, at least compared with a high-protein, low-carb breakfast. In the study, published online in the December issue of the journal Steroids, 193 obese, non-diabetic adults were given either a high-protein, low-carb breakfast, or a mixed protein-carb breakfast as part of a weight-loss diet. After 16 weeks on the diet, weight loss was similar: the low-carb breakfast eaters lost 15.1 kg vs. 13.5 kg for the mixed breakfast group, but the result did not reach statistical significance, which means the outcome may have been due to chance. After a further 16 weeks, however, the low-carb breakfast eaters regained 11.6 kg, while the mixed breakfast group lost a further 6.9 kg. Part of the reason for the more successful weight control in the mixed breakfast group could be attributed to appetite: They experienced lower levels of ghrelin, the appetite-stimulating hormone, after breakfast, and reported higher satiety and lower craving, compared with their low-carb counterparts.
While the results of this study suggest that balancing protein and carbohydrates at breakfast might be useful for appetite and weight control, the same should not be said about a carb-only breakfast. When protein is taken out of the picture — as would be the case with breakfasts focused on plain bagels, toast, muffins, waffles, pancakes and granola bars — blood-sugar fluctuations caused by the rapid breakdown of carbohydrates trigger feelings of hunger, as well as more cravings for sweets and carb-rich foods. The key, then, is to strike a balance.
Five easy morning meals
Still feel like breakfast is too much to manage on a busy morning? Here are some ideas (protein sources are bolded).
• A hard-boiled egg (or two; make them ahead), a whole wheat English muffin and a piece of fruit.
• A banana, apple or other fruit with 1-2 tbsp. of peanut or almond butter.
• Oatmeal made with milk or soy beverage, topped with fresh, frozen or dried fruit and a sprinkling of almonds or walnuts, (make from scratch, or buy from Starbucks, Tim Hortons, etc.).
• A smoothie made with milk or soy beverage, fresh or frozen fruit, and a splash of juice. You can add more protein with 3/4-1 scoop of protein powder or some Greek yogurt.
• Cottage cheese (individual containers or a tub) with blueberries and a slice of whole grain or rye toast.
Jennifer Sygo is a registered dietitian at Cleveland Clinic Canada, which offers executive physicals, sports medicine and prevention and wellness counselling in Toronto.


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TAMPA — "You campaign in poetry. You govern in prose."
Mario Cuomo said it.
Bob Buckhorn is living it.
At the midpoint of his four-year term, Tampa's mayor has kept 17 of his 34 campaign promises, according to the Buck-O-Meter, a project of PolitiFact Florida, the political fact-checking arm of the Tampa Bay Times.
This past year, those promises included finding money to finish the Riverwalk, writing a master plan for downtown development and balancing public order with protester rights at the Republican National Convention.
Often, however, Buckhorn has gone off the script he wrote for himself. City parks, technology initiatives, blighted neighborhoods — he has tackled them all, but not in the ways he promised.
The mayor's main goals have remained constant: Creating a downtown with a neighborhood feel. Making the Hillsborough River the center of downtown activity. And most important, building a city that renews itself by winning the competition for the smartest and most creative young people in the country.
But how he's trying to get there has led to some Compromise ratings on the Buck-O-Meter.
"We talk and do a lot of things that may not fit exactly what I said during the campaign, but I think the end result is pushing the ball forward," Buckhorn says.
Less often, he broke a promise.
That master list of potholes and clogged drainage ditches?
Didn't happen.
Here, then, is a look at the good, the bad and the unfinished.
Promises Kept
During his second year in office, PolitiFact's Buck-O-Meter concluded Buckhorn has delivered fully on five promises:
• To create an urban growth master plan for downtown and nearby neighborhoods. Buckhorn's InVision Tampa plan calls for walkable neighborhoods that are less dominated by commuter traffic, and it includes a detailed strategy to achieve its goals.
• To conduct a city-wide lighting assessment. Buckhorn plans to add 8,400 new streetlights over the next five years.
• To create a plan to pay for and finish the Riverwalk. Last June, the city won a $10.9 million federal grant to build the Riverwalk's last two sections.
• To campaign for bicycle safety. Buckhorn has participated in a police driver education campaign and chosen two companies to bring 300 rental bicycles to downtown, Ybor City and Bayshore Boulevard.
• To balance rights of protesters at the Republican National Convention and keep the city safe.
It wasn't pretty. During the RNC, downtown was ringed with steel fences and patroled by thousands of police officers.
But police used a flexible approach that tolerated some disruption, including protesters sitting down in a major intersection and chaining themselves together at a power plant.
In the end, police made just two arrests. After one faceoff, an Occupy Wall Street protester thanked authorities for keeping "a level head."
Promise Broken
It was a pledge to empower residents and neighborhoods.
Candidate Buckhorn promised to establish "accountability standards" for each city department's duties, from filling potholes to clearing drainage ditches.
The first step, he said in a written campaign platform, would be to complete a citywide assessment to identify neighborhood needs. That way, residents could hold the mayor and city employees accountable.
Buckhorn acknowledges this hasn't happened, though "each department knows what their outstanding obligations are."
In a recent interview, he went on to say that, contrary to his campaign promise, the idea was "not as much for the neighborhoods as it is for us internally."
Buckhorn says he still would like to follow through on this promise, but "I've got to figure out how to do it."
In some cases, Buckhorn's efforts have been substantial, just not what he promised. Other times, he found he couldn't follow through as he expected.
During the past year, the Buck-O-Meter concluded Buckhorn compromised on promises to:
• Appoint a chief technology officer to his senior staff. The city has several technology initiatives in the works, but it does not have the position Buckhorn promised.
• Encourage the development of urban neighborhoods by incorporating New Urbanism concepts in land development codes during his first year in office. This is getting done, but not in the first year.
• Strengthen the Public Nuisance Abatement Board. From bulldozing abandoned homes to overhauling code enforcement and the Clean City program, Buckhorn has focused attention on blighted neighborhoods. But he concedes he can't give the board more power.
• Establish a "One-Stop Licensing Program" available in person and online. Buckhorn's main efforts here have been in permitting, and they've been substantial, but they haven't addressed business licensing, something his campaign promise mentioned prominently.
"I've done what I meant to do," he said. "The permitting process was the one that was broken."
Promises In the Works or Stalled
Buckhorn still has plenty on his to-do list.
In February, he announced plans to create a landlord training program and a "Neighborhood University" for up-and-coming civic leaders, but details have yet to be fleshed out.
Improving city parks is an area where he's been active. This year, the city plans to hire an architectural or engineering firm to help create a master plan for a three-year, $10.5 million makeover of Julian B. Lane Riverfront Park.
The Buck-O-Meter gave Buckhorn an In the Works on parks, partly because PolitiFact's editors want to see whether the city makes sure neighbors are involved in the plan.
Work on another promise — to create a housing program modeled on Tampa's famed Challenge Fund — has stalled, according to the Buck-O-Meter.
During the late 1980s and early 1990s, when Buckhorn served as Mayor Sandy Freedman's special assistant, the Mayor's Challenge Fund program helped thousands of Tampa residents buy and improve homes. The program used public money to guarantee bank loans for buyers who otherwise could not have afforded conventional loans.
But the Challenge Fund needed the right leadership at City Hall, money and an organized network of partnerships with banks, nonprofit organizations and government agencies — none of which are in place.
Buckhorn is currently looking for a housing director but concedes the city tends to work with housing partners "in sporadic and scattershot ways."
Making things harder, the housing crash created a glut of homes in foreclosure or other forms of mortgage distress.
But the city should do better, Buckhorn says.
"Candidly, part of it's been that I've had so much else on my agenda that I just haven't been able to get to it," he says. "We're doing good stuff out there, but it's not comprehensive, it's not organized, it's fractured. It's just not up to what I expect."
Our Sources
See individual promise updates for complete sources.


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A Rock Girlfriend > Dina Lohan
Vulture's interview with Bebe Buell was the best thing I read yesterday. SO good. Like vintage smut. She keeps saying back in the day, it was a different life, it was a different way. Have you seen Almost Famous? Penny Lane played by Kate Hudson? That was inspired by Bebe Buell. Bebe Buell, I just like saying the whole name, is Liv Tyler's mother. She's been everyone's girlfriend at one time or another. As she says herself:
"I think I had lovely boyfriends. I think for your first three boyfriends to be Mick Jagger, Todd Rungren, and David Bowie, I think that's okay. I can't imagine why anybody would have a problem with that."
And Bebe is a musician in her own right which, I know you're rolling your eyes about it but she had a legitimate shot at a career that ended because, as she says, she chose to give that up for Liv Tyler. And be a real mother.
"I would have suffered if I had not done my best to be the best mother I could be. But I'm not a Momager. I'm not into the Dina Lohan — that stuff makes me seriously, Roman-style puke. I'm not into that. What I did for Liv was a little different. I had a lot of knowledge of the industry, so I was able to steer her correctly through her future and show her how to be professional."
Part of that involved Liv staying in school, taking the subway to school, graduating from high school properly...and then going off to shoot Stealing Beauty. In other words, Bebe Buell is judging Dina Lohan.
"I don't think you should be your daughter's best friend. You've got to be a mother. The other night I was at that Lovecat/V Magazine party during Fashion Week and [Lindsay Lohan] threw a drink on somebody and she was there with her mother. I just know that if my daughter threw a drink on somebody, she'd be over my knee getting an old-fashioned whooping. No matter what age. You don't do things like that. First of all, my daughter would never do something like that. It's not in her nature. You have to have something in your nature to do something like that. I find it tragic, because Lindsay to me is extremely talented. I just wish that she had the influence of somebody like me or somebody around her — not that I have time to wear a manager hat anymore, but I'm just saying that I just don't like these moms that run these careers. How do they even understand the industry? When I was working for my daughter, you had to know when to step aside. The spotlight is not on you. It's on them. These moms, they just don't get it. It kind of upsets me. Because I think you've got to be a mother first and foremost, and I personally think when you're in recovery and trying to get better, you shouldn't be going to parties. You shouldn't be going to parties and your mom shouldn't be going with you. That's my humble opinion."
Click here to read the entire interview. It's a good one to save for your lunch hour instead of skimming through it right now.
Attached - Liv in New York this morning catching a cab in gym clothes.
Jason Winslow /Splash


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Monday, June 22, 2009
Let's Cook the Books with Some Parkin in Honor of Elizabeth Goudge
For each bimonthly round of Cook the Books we have chosen a book to read and then ruminate upon for culinary and bloggity inspiration. We have previously read and blogged about Sicilian cuisine for Lily Prior's novel "La Cucina", explored Middle Eastern food for Diana Abu-Jaber's delicious memoir "The Language of Baklava", and cooked up delights for bad boy chef Anthony Bourdain's book "Kitchen Confidential".
It was my turn to host Cook the Books again and so I thought to change things up a bit. Goudge's book, "The Little White Horse", is our first foray into the world of juvenile literature and fantasy and I found it to be a delightful escape into a world of coziness and comfort. Goudge's writing reminded me of my youthful devouring of George Macdonald's Curdie series and of reading C.S. Lewis' wonderful Narnia series as an older reader. Having similarly swallowed the Harry Potter series whole in reading them to my children (and reading ahead) I can see where author J.K. Rowling drew inspiration from Goudge's book, self-described by Rowling as one of her childhood favorites, for the mouthwatering Hogwarts feast scenes and tremendously sensual descriptions of train carts full of a vast array of Wizard sweets. I had thought that these feast scenes and colorful, descriptive character names were straight out of Charles Dickens' canon, but after reading "The Little White Horse", I sensed the inspiration from this jewel of a novel and imagined the young J.K. snuggled up with it, reading and re-reading it during wintry Scottish blizzards.
The litany of English baked goods which emanated from Moonacre Manor's castle kitchen was what most intrigued me about Goudge's book. I enjoying researching fairy cakes, rock cakes, syllabub, and other tea-time treats. I decided to make a Saffron Cake, the culinary history of which is amply described in this blog post. I had some saffron in the spice cupboard which was fairly well aged from having been purchased for some special recipe of distant memory, as well as some leftover rosewater from another kitchen experiment, so I thought I would take a stab at this recipe for Golden Saffron Cake.
Alas, in my attempts to convert this recipe to a gluten-free version and in perhaps having elderly saffron threads, my Golden Saffron Cake, though rather smart looking, turned out to be medicinal tasting and in my husband's words, like something that had been stashed away in Aunt Tilda's drawer of undergarments, next to the packet of moth balls. I don't even want to think about an elder Auntie's niceties when I'm noshing away. Or at all, for that matter. The cake had a lovely crumb, but it was inedible, and its golden remainder was handed over to our trusty kitchen hound, Martha, for disposal. So back to the Crispy Kitchen I went to figure out something else for the Cook the Books post.
End of the school year madness got in the way, however. With two active teenagers around, there were music concerts to attend, softball and soccer games to squire the young 'uns to, academic awards ceremonies (not to boast (too much) but those Jag girls are brains, don't you know), sports banquets, gardens to plant, etc., etc. So my culinary artistry was stymied by various time constraints, so I do beg everyone's pardon who was waiting for the Cook the Books hostess to get with it and post already.
At last I found some unencumbered hours to spend by my oven, and decided to whip up some parkin. Parkin is a chewy gingerbread traditionally made in England's North Country with oats and plenty of ground ginger, then stashed away to ripen until it is sticky and moist. Again, I had to make my Parkin gluten-free, so I made a few adjustments to this recipe, and we enjoyed a square of parkin recently with a nice cuppa and a dollop of buttercream to fuel us up for an afternoon of yard work.
Here's my adaptation of a hearty Yorkshire Parkin recipe:
2-1/4 sticks butter, room temperature
1 cup packed dark brown sugar
1/2 cup molasses
1/2 cup corn syrup (golden syrup is most traditional)
4 cups gluten-free flour (I used a mixture of sorghum, brown rice and leftover packaged GF flour mix)
1 tsp. baking soda
1 Tbsp. ground ginger
3 cups gluten-free rolled oats, whizzed in food processor until coarsely ground
1 tsp. xanthan gum
3 eggs, beaten
Preheat oven to 350 degrees F.
Grease a 9 x 12 glass baking dish with shortening or butter.
In saucepan, heat together butter, brown sugar, molasses and corn syrup until butter is melted and sugar grains are smooth.
Stir together flour, baking soda, ginger, ground oats and xanthan gum. Add in melted butter-syrup mixture and stir until thoroughly mixed.
Stir in beaten eggs and blend thoroughly.
Pour into prepared baking dish.
Bake 45 minutes or until toothpick inserted in center of pan comes out clean.
Cool completely in pan before serving. Ideally, parkin can be aged at room temperature in a closed tin least three days to one week before consuming, so that it has a chance to ripen and soften.
Makes about 15 squares of parkin.
I am delighted to report that Deborah Gaudin, of the British Elizabeth Goudge Society, will be judging the submissions for this round of Cook the Books after the June 26 deadline and can't wait to see what everyone has come up with. Be sure to check back at the Cook the Books blog to see our roundup of tasty "Little White Horse" inspirations.
15 comments:
- Amy Green said...
I absolutely love this idea! I have been to your blog before but recently added you to my feedreader and, naturally, came across this post. An avid reader, I love that you've combined books with cooking. Also stopped by Cook the Books. Can anyone join in and participate? Thanks for sharing!!
- Monday, 22 June, 2009
- Rachel said...
Amy: Thanks for your kind comment. I should have noted in my post that anyone can join in the fun with our little group, Cook the Books. You just read the designated book, cook up something inspirational and blog about it, so feel free to join us. For the next round, we are all going to read Nicole Mones' novel "The Last Chinese Chef".
- Monday, 22 June, 2009
- Deb in Hawaii said...
Love your post--it is so well written and the parkin is lovely and looks perfect with a cuppa tea. It was one of the foods I was interested in learning about after seeing it in the book. I almost did a saffron cake too but after your hubby's description. I think I am glad I didn't. ;-)
- Tuesday, 23 June, 2009
- Joanne said...
I love that you made parkin. I had looked into recipes for it when choosing my entry and ultimately decided not to make it because my family doesn't really like gingerbread...and I didn't want to eat the whole thing by myself. Way to pick yourself back up after the saffron incident and a great review!
- Tuesday, 23 June, 2009
- The Cat's Mother said...
The parkin looks really delicious.
I find saffron hard to judge: too little and you wonder why you bothered and too much tastes like something from a medicine bottle.
- Tuesday, 23 June, 2009
- Arlene Delloro said...
Rachel, your post gets an A+. So sorry about your saffron cake--it looked beautiful. If we'd read The Little White Horse during the winter, I'd have probably made parkin, too. I love gingerbread, and recently made a shortbread that contained oats and was yummy, so the recipe is appealing. Glad school is almost over.
- Tuesday, 23 June, 2009
- Heather S-G said...
It looks beautiful, for sure!! I have to hurry!!!!! I'm gonna be squeaking in last minute...
- Tuesday, 23 June, 2009
- FoodJunkie said...
I almost made the Parkin myself, but decided against it as it felt a bit stodgy. It looks wonderful though! I also posted my Cook the books entry today.
- Wednesday, 24 June, 2009
- Maria Verivaki said...
unfortunately, i wasnt able to take part in this round of cook the books (but i will be taking part in the next two, i promise) - this books sounds like a winter project for me
parkin, one of my favorite old fashioned cakes from my years in new zealand, lovely touch to it
- Wednesday, 24 June, 2009
- Alicia Foodycat said...
What an absolute tragedy that the saffron cake was awful! It looks so pretty!
But your parkin more than makes up for it. In England, parkin is traditionally eaten around Guy Fawkes Night (5th November), so I might wait until then to try this recipe.
- Wednesday, 24 June, 2009
- Claudia said...
I'd like to enter my post, but can't seem to find where to send it. Can you help?
- Friday, 26 June, 2009
- Priscilla said...
Hi, I enjoyed reading your post, the book looks interesting and i am going to look it up. I love parkin, my family is from Yorkshire so I grew up with my family baking it! I still eat it now and my mum and i make it, although we dont live in yorkshire. It is usually eaten around october/nov, but I could eat it any time! ha,ha
- Sunday, 28 June, 2009
- Claudia said...
I enjoyed entering, after finding where to send my post. Sometimes I'm not thorough enough reading directions. Which can get you into trouble cooking.
Great choice with the parkin. I had jotted it down to research what it was and almost made it. Glad that you did, and so well.
- Sunday, 28 June, 2009
- Suzie said...
I am still laughing about your husband's description of he saffron cake - hilarious, and there is really nothing to do but laugh when something like that happens. Hope the delicious looking parkin made up for it. And thanks for hosting.
- Sunday, 28 June, 2009
- Simona Carini said...
Parkin! I had to look it up, when I first encountered it, since I didn't know what it was. Sorry about the mishap with saffron. I hope it won't keep you from using it again in the future.
- Monday, 29 June, 2009


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Philosophy and Interdisciplinarity – The Philosophers' Cocoon
Andreas Wolkenstein asks whether philosophers have anything special to contribute to interdisciplinarity: Philosophy and Interdisciplinarity – The Philosophers' Cocoon.
Will the REF disadvantage interdisciplinary research? The inadvertent effects of journal rankings | Impact of Social Sciences
Ismael Rafols uncovers bias against interdisciplinary research and programs. Will the REF disadvantage interdisciplinary research? The inadvertent effects of journal rankings | Impact of Social Sciences.
RCUK: Benefits of Engagement for Researchers
RCUKBenefitsofPE.pdf application/pdf Object. * Skills development * Career enhancement * Enhancing your research quality and its impact * New research perspectives * Higher personal and institutional profile * Influence and networking opportunities * Forming new collaborations and partnerships * Enjoyment … Continue reading
Stumbling and Mumbling: What use is academic rigour?
Chris Dillow asks a question near and dear to the hearts of those of us working to have an impact on the world: Stumbling and Mumbling: What use is academic rigour?. What we need, of course, is a different account … Continue reading
Science in the Open » Blog Archive » 25,000 signatures and still rolling: Implications of the White House petition
The formula for my happiness: a Yes, a No, a straight line, a goal. –Nietzsche Cameron Neylon awakens to a nice surprise, takes stock, and wonders: what's next for Open Access? The really hard work of implementation is … Continue reading
Open Access Petition — Opening Access to Research or Courting Disaster? UPDATED
Here is the text of the petition: WE PETITION THE OBAMA ADMINISTRATION TO: Require free access over the Internet to scientific journal articles arising from taxpayer-funded research. We believe in the power of the Internet to foster innovation, research, and … Continue reading
Employers must help universities deliver interdisciplinary skills | Higher Education Network | Guardian Professional
Employers must help universities deliver interdisciplinary skills | Higher Education Network | Guardian Professional.
NCSES Trends in Interdisciplinary Dissertation Research: An Analysis of the Survey of Earned Doctorates – US National Science Foundation NSF
Working paper just posted on NSF website: nsf.gov – NCSES Trends in Interdisciplinary Dissertation Research: An Analysis of the Survey of Earned Doctorates – US National Science Foundation NSF. From the conclusion: The analyses contained in this report indicate that … Continue reading
Heart, Soul, and Social Science
Can the medical profession's often myopic technophilia be reformed by incorporating cross-cultural, social, and ethical questions into the MCAT? Prof. Piers J. Hale knew something was up when his students at the University of Oklahoma were clamoring this spring to … Continue reading
Communities can drive corporations away
Maybe we are entering into a new age – a time where we can no longer rely solely in the government to protect us from the big corporations (and perhaps other obstacles). But is this a good or a bad … Continue reading
Philosophers Put Their Minds to Expanding Their Role in Public Affairs – Faculty – The Chronicle of Higher Education
Yet another article on philosophers making an impact! Nice to see Michael O'Rourke (Idaho), Nancy Tuana (Penn State), Andrew Light (George Mason), and Paul Thompson and Kyle Powys Whyte (Michigan State) all quoted in the article. Martha Nussbaum, on the … Continue reading
Business education: Field of dreams | The Economist
Harvard Business School (HBS) experimenting with field philosophy: The new practical addition to HBS's curriculum is known as "FIELD" Field Immersion Experiences for Leadership Development. via Business education: Field of dreams | The Economist.


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Plan 9 from Outer Space
Mention ACORN to a Republican and watch him start to hiss and twitch. Some are still telling me that because a few ACORN workers registered fake names like Micky Mouse, the will of the majority was overturned and Obama managed to sneak in the door. Of course, Micky never actually showed up at the polls -- for obvious reasons -- and Obama won by 10 million votes, but reality never has stood in the way of any Republican belief system. They're still out in the streets with signs shrieking about Obama and corruption and ACORN. They have to, since the Marxism thing, the birth certificate thing: the death panels, the death book, and the other accusations have succeeded at best at looking like the ad hoc plot of an Ed Wood movie.
The silly symphony probably won't drop the theme now that the government has decided not to use that organization to collect census data in the interest of avoiding the appearance of impropriety. They'll take it as an admission that the Pod people from planet Zorchtron did indeed rig the election, but maybe it will weaken the inevitable claim that the government is using the census to round up Republicans to feed them to brain eating zombies in a secret cave underneath Philadelphia. Maybe not. The chances of someone leaving a comment arguing that there are insane Democrats, that I've rewritten the popular vote margins (like all lefties do) or that any mention of the unprecedented, gun-toting madness out in the streets is all part of plan nine from outer space to smear the sacred name of George W. Bush.
Wait for it.
(Cross-posted from Human Voices.)
Labels: ACORN, insanity, Republicans


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echop necesitaba un nuevo diseño de página web y lanzó un concurso de diseño en 99designs.
Un ganador ha sido elegido entre 46 diseños de 19 diseñadores freelance.
We are looking for a designer to take a shot at our new natural products directory design. Take a look at the wireframe linked to in the description.
For now, only the homepage needs to be designed based on our current wireframe. The design must be clean but attractive. It must utilize images & be user friendly & professional.
The design must cater to both consumers and businesses, allowing consumers that are interested in natural products the ability to search for natural products & companies, as well as businesses the ability to sign up, have a profile page, and connect with others in the industry.
The design must appeal to natural product companies, such as the ones listed on the exhibitor list at www.e x p o w e s t.com.
www. p - r - o - d - u - c - e - d - b - y - n -a -t- u -r - e .com (no dashes)
The Natural Products Directory
Desired Color Scheme:
green/white/blue/orange etc. brown, any colors you think convey the message are fine.
Desired Style:
web 2.0, professional yet very eye-catching. webmd, linkedin, cnet, earthy.
Accepted File Formats:
Layered Formats (.psd or .tiff)
This contest is for 7 total pages. The pages will be different mostly in organization, so they are very similar.
Once a winner has been chosen based on homepage design, we will tackle the remaining wireframes.
This site must stand out, and it must be a professional job. We look forward to entries, and good luck!
Homepage Wireframe:


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Audio Enhancements and Parts » Gold Series » Ear Options (Gold Series listen only, 1&2 wire kits) » EB1
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EH4Ear hook with direct in-ear budDetails
EHC-1Replacement hygienic foam cover for EH-1/EH-2/EB-1 Gold Series ear option accesoriesDetails
© 2020 IMPACT Radio Accessories. All Rights Reserved.
Kelowna Web Design by Twin Creek Media


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Date/Time Formatter
Write a Java program that is able to receive input in a particular given date pattern. The program will then parse
the input and print the requested output.
1. The first command line argument to the program is the input, provided by the user.
2. The second command line argument to the program is the date format/pattern, provided by the user.
Patterns can be provided using two ways:
1. Valid date patterns are specified here. See the Examples section of the above link for more info.
2. If a pattern begins with the letter *, convert and print the current time/date based on the Shamsi
Program will then display the following values individually on the command prompt using the following format:
Year: <year>
Month: <month>
Month Name: <name-of-the-month>
Day: <day>
Day Name: <day-name>
Day of year: <what of the day of the year is this?
> Hour: <hour>
Minute: <minute>
Second: <second>
The following exceptions should be thrown and caught by the program internally:
WayTooOldYearException: If the input year is less than 1900
PastUserBedTimeException: If the input time is greater than 10:55pm.
All other error conditions need to be accounted for and appropriate error messages must be displayed.
Use OOP principals effectively, using the following rules:
1. Your program must contain a Main class that hosts the main() method.
2. You should provide different implementations and extensions of the public interface
IDateTimeFormatter, which includes the following and only method in its body:
DateTimeObject parseDateTime(final String value);
3. The DateTimeObject is a class that encapsulates the parsed input value in itself, and exposes various
methods for accessing the input year, month, hour, etc.


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Earthwatch has partnered with Shell for more than a decade. What began as a small employee engagement program has grown to support larger research and learning initiatives.
Shell volunteers who take part in Earthwatch's global research and conservation projects do so for up to two weeks at a time, making important contributions to conservation along the way. Through this program, Shell staff are exposed to a broad range of critical conservation challenges, which are of relevance to Shell's business, for example, by exploring the impact of climate change at the Arctic's edge.
Earthwatch has partnered with Shell for over a decade on an employee engagement initiative that today supports scientific research and learning programs part of Project Better World.
Shell employees often have a life-changing experience and leave with an increased awareness of the importance of solving pressing environmental issues.
Shell and Earthwatch have been working together for almost 10 years, through Shell's Project Better World initiative, which is an internal, volunteer-led initiative that educates and involves Shell staff in environmental projects and issues.
A number of years ago, a small group of young Shell employees wanted to find ways to make their company's core values and sustainability objectives more real in their life and work. They created Project Better World, an initiative managed voluntarily by Shell employees. The Earthwatch employee engagement program soon became a cornerstone of this initiative.
Initiated in 1999, when 24 Shell employees participated in Earthwatch research projects, Project Better World has since involved more than 500 employees. The program has engaged Shell employees from almost 50 countries on 50 projects; together they have contributed more than 30,000 hours to crucial data collection and conservation work around the world.
The learning journey for Shell employees begins with a competitive application process in which they are asked to look at how the experience will affect their personal and professional development, but also to explore environmental initiatives that they can start up in their workplace and community afterwards.
Successful applicants have to complete a number of activities before joining an Earthwatch project: discuss and approve learning objectives with their line manager (linked to Shell's internal leadership development framework), complete an online study course, attend a workshop, and develop awareness of sustainable development or environmental initiatives already in place within Shell. The applicants will consider various key environmental agendas, assess Shell's role within these agendas, and make new connections with key personnel in their workplaces. Once on the Earthwatch project, they will be exposed to new ways of thinking and other participants from diverse backgrounds. They often have a life-changing experience and leave with significantly increased awareness of the complexities around investigating and solving pressing environmental issues. The employees transfer their knowledge to colleagues and begin their journey as environmental change ambassadors within Shell and their community.
Shell is also supporting a five-year program of environmental research through the Earthwatch project Climate and Landscape Change in Borneo's Rainforest, which commenced in 2009 and finishes in 2013. Earthwatch is coordinating an integrated program of research based at the Danum Valley Field Centre in Sabah, Malaysian Borneo, investigating the impacts of climate change on the rainforest ecosystem.
To reverse the degradation of this pristine rainforest, it is essential that we assess and mitigate the impacts of climate change on this ecosystem and its key components. Effective forest restoration plans must be initiated to maintain biodiversity and forest health. The goal of the research team is to assess and understand the complex interconnected patterns of biodiversity, ecosystem function, and capacity for regeneration and restoration in degraded forests, remaining forest fragments, and oil palm plantations.
The project is supporting three complementary and, where practical, integrated Ph.D. studies. Each year, the postgraduate students will work alongside more than 60 Earthwatch volunteers, including Shell employees, to gather the large amounts of data required to produce meaningful results.
The program will also engage local stakeholders and emerging scientists from the region, enabling them to build their field research skills and regional networks through participation on the project.
Currently 201 natural World Heritage Sites have been identified as places of outstanding universal value, ranging from the Amazon Rainforest to the Great Barrier Reef. Each site faces its own unique set of pressures from both conservation and organizational management perspectives.
Kishore Rao, deputy director of the UNESCO World Heritage Centre, recognizes that "Most natural site managers are trained biologists with several years of field experience. However, management challenges go beyond those related to ecosystem health and also include those related to running the protected area management organization."
This is exactly where Earthwatch's Business Skills for World Heritage program comes in, transferring the business and organizational management expertise of Shell employees across to the conservation sector.
The following is feedback received from the participants in the 2009 program:
There are three key reasons why Shell is involved in the Business Skills for World Heritage program:
Students and Shell employees gather large amounts of data required to produce meaningful results.
Employees begin their journey as environmental change ambassadors within Shell and their community.
"I personally have had the best experience in the world and learnt more than I could have ever imagined about my company Shell and its work on sustainable development. I have opened my eyes to other large coroperations and their work and engaged sessions with people from various backgrounds to add new flavors to my thought process and my outlook on what I can do to help the environment."
Meera Varsani
Shell employee and expedition participant
Find out how business and environmental outcomes are achieved by corporate partnerships with Earthwatch.
EY professionals gain hands on experience with both science and the business of sustainability through the EY-Earthwatch Ambassadors Program.
HSBC's Sustainability Leadership Program is a unique professional development experience for senior leaders, designed to promote understanding of sustainability as a core business issue and opportunity.
Coral Communities in the Seychelles began in 2006 to assess the impact of climate change on coral reefs and informing plans to help safeguard these precious ecosystems and the communities that depend on them.
Microsoft employees exchange the office for Oxfordshire's Paradise Woods to take part in Earthwatch's innovative one-day employee engagement program.
Earthwatch and Starbucks have partnered to support scientific research and employee engagement. Together, they've promoted sustainable farming practices in one of the world's premier coffee-growing regions.


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As you raise a glass to national pride this long weekend, it's a good time to ponder the question: what is Australia's national drink?
If you live outside Australia you might nominate Foster's Lager, but we know better. Or do we? If it's not a Foster's, then what'll it be?
The wineinvestment.com website recently nominated the favoured tipples of 80 major countries in a graphic titled "Around The World In 80 Drinks" (via Business Insider).
There are plenty of obvious ones – Coca Cola for the US, Guinness for Ireland, grappa for Italy, rum for Jamaica and Barbados, ouzo for Greece, sake for Japan, sangria for Spain, schnapps for Germany, single malt whisky for Scotland, tequila for Mexico and vodka for Russia.
A few were ripe for debate – gin for England (neither lager nor tea, although India was the allocated the latter), absinthe for France (red wine, perhaps? Champagne?), and the caipirinha cocktail for Brazil (great choice, but Brazil is among several nations that could make a legitimate claim on coffee).
There are also a large number of national drinks of which you've likely not heard. Try a tej in Ethiopia (a honey wine flavoured with powered leaves and sticks), the seco herrerano in Panama (70-proof clear liquor made from distilled sugarcane), palinka in Hungary (fruity brandy), kumis in Mongolia (fermented dairy drink), brennivin in Iceland (unsweetened schnapps), and bajtra in Malta (liqueur made from prickly pear), to name but a few.
So … does Australia have something exotic and fancy to serve up in the face of such a diversity of drinks, according to the folks at Wine Investment?
Er, no. Make ours a VB, thanks mate.
Yep, the southern state's working bloke's brew comes out on top and it's hard to argue, given the lack of challengers with true national appeal.
The latter point is an important because the poison you prefer is highly likely to be influenced by where you were born (or where you lived when you came of drinking age).
But argue we will, on the basis that the ubiquitous "Vitamin B" sells us disappointingly short in the eyes of a world eager to pigeonhole us as a nation of beer-swilling louts. Surely we can aspire to something with more flavour and craftsmanship?
The question has the merchandising manager for national liquor retail chain Dan Murphy's, Campbell Stott, scratching his head.
"It's really difficult to name a national one. VB is in strong growth at the moment since they've changed the recipe and the alcohol in the heartland of Victoria, but selling it in Queensland is very tough going," he says.
"I don't think we've truly got one. It's a diverse country with diverse tastes and I think that reflects in the brands people love and follow regionally."
The united states of disagreement
So, who's drinking what, then?
In Queensland it's all about Bundaberg and XXXX. "Bundaberg fans are just fanatical, it's got the most incredible following," Stott says. "It's probably the most brand-strong product in Australia but it's definitely Queensland-based. And they love drinking XXXX. Bundy's pretty strong in northern NSW too, but that's where it stops."
New South Wales, he says, "sits on the fence". "Tooheys New is a strong brand from a beer perspective, but there's no icon brand that people fall all over."
Victoria is VB's stronghold, with support from its sibling brew Carlton Draught. South Australia, surprisingly, has a strong passion for St Agnes Brandy, while brews from Coopers also sell well. West Australians are particularly partial to local wines, with Amberley Chenin Blanc the standout.
Perhaps a wine, then? "I'd say Penfolds is a brand that works in every state, and Annie's Lane also seems to work everywhere," Stott says. "Pepperjack is another that does well, and of course New Zealand sauvignon blancs sell very well everywhere. The only problem, of course, is that they're not from here."
Craft beers and flavoured ciders are growing strongly in all states, as are premium white spirits such as gin and vodka. Single malt Scotch whisky is another continuing to gain momentum, especially at the premium end of the market.
None, though, appear likely to wrest the mantle of national tipple any time soon.
How about a cocktail?
Cocktail culture is growing but remains a niche market, and none among the hundreds of professional bartenders plying their trade around the country has yet captured the public's imagination with a uniquely local concoction.
Reigning Australian "World Class" bartender of the year, Sydneysider Luke Ashton (above), says a cocktail to capture the heart of the nation – as has the caipirinha in Brazil – should be driven by seasonal fruits and big on refreshment.
"It would need to be something that was cool and refreshing-tasting, something tall that can be enjoyed in the heat," Ashton says. "In terms of ingredients, there's lots of great tropical fruit (in Australia) and some great citruses, too.
"Australia is such a young country and we still have a developing palate, so you want something that's fairly approachable and that you can enjoy with your friends.
"A pineapple would probably be my starting point, and then make up something that's vodka or gin-based, two categories that are on the up. I'm a big fan of using grapes in a cocktail as well, as an acidifier, and we have such great grape producers in this country that you could just as easily produce a cocktail in Victoria that was based around grapes as you could one with pineapple in Queensland.
"The thing is, there's limitless possibilities. You could give 50 bartenders the same brief and get 50 different drinks."
The verdict
So what will it be this Australia Day weekend, then?
New Zealand sauvignon blancs sell phenomenally well but of course, are from across the ditch. Bundy Rum is extraordinarily strong in its northern heartland, but largely ignored elsewhere. Coffee is a morning staple in most cities, but impossible to claim as our own.
Beer remains popular in spite of falling sales of the mainstream brews and a growing trend to smaller craft beers, but which one should be the standard-bearer? VB? XXXX? Carlton Draught? Tooheys New? Coopers? None can be said to have captured truly national support, despite what they'd like you to believe via their saturation advertising of sporting contests.
That leaves Penfolds wine, which appears to have the strongest claim with a distinctly Australian heritage, good brand recognition and Australia-wide appeal across a suite of offerings.
By default, courtesy of the extreme diversity of tastes from one end of this land to the other, the iconic South Australian winemaker is our pick as Australia's national drink.
Fairfax supports the responsible service and consumption of alcohol.


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Sources of Credit
一道本不卡免费高清Students may earn credit towards the 120 unit degree requirement in the following ways:
- Allowable transfer credits from other approved higher educational institutions. Credit is awarded only when the content does not overlap or repeat courses to be completed in the Fresno Pacific University major.
- After students earn credit for an upper-division course they may not earn credit for a lower-division course in the same subject matter.
Documented Military Training
一道本不卡免费高清Units awarded for documented military training are based upon the ACE Guide to the Evaluation of Educational Experiences in the Armed Services recommendations or official transcripts from military branches. A copy of a DD214 is required for any military units.
Fresno Pacific College Credit
Degree completion (DC) students may register for Fresno Pacific courses not included in their major by completing a Request for DC Student to Take Traditional UG Course form, which must be approved by a DC assessment counselor. Traditional college courses include units that may be awarded via independent study and credit by examination.
Credit by Examination
一道本不卡免费高清The number of units allowed for Credit by Examination will be determined by the number of units awarded according to the current Fresno Pacific University catalog for the course being challenged.
Transcript Evaluation and Transfer Policy
一道本不卡免费高清All documents used for transcript evaluation must be official and unopened.
- A maximum of 70 semester units may be transferred from regionally accredited two year institution(s). A maximum of 30 semester units may be transferred from unaccredited institutions if approved by the CDC Assessment Office.
- Courses with a credit/no credit may be transferred providing that the standard for the pass grade is equal to or above a grade of C- at the institution from which the course is taken.
- A maximum of 15 units from credit/no credit courses are allowed.
- Units will be awarded for documented, college-level learning based upon American Council of Education (ACE) recommendations.
- Credit will be awarded for documented college-level learning obtained in the military.
- Credit for CLEP subject examinations is equal to that of the Fresno Pacific University course to which it corresponds. The university will use the minimum score for awarding credit according to ACE recommendations. A maximum of 30 CLEP units will be accepted.
- Students may be granted a maximum of 3 semester units of credit for each subject in which they have submitted scores of 3 or higher on Advanced Placement Tests and other achievement examinations as approved by the DC assistant registrar.
If you are a current student and have questions, please contact your advisor. If you are a prospective student, please call the Degree Completion Admission Office at 888-328-0378.


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Read help info
Google Maps is a GPS application you can use to navigate from one location to another. You can change between list view and street view and you can use Google Maps to find companies. You can use Google Maps using an application on your phone. Follow these instructions to use Google Maps.
You need to set up your phone for internet to use this function. Click here for information on how to set up your phone for internet.
GPS also needs to be turned on. Click here for information on how to turn wireless networks on or off.
If you don't want to use the Google Maps application, you can use your phone's browser: open the browser and connect to http://maps.google.com
Please note that when you use Google Maps, data charges will apply. Check your price plan for applicable charges.
1. Find "Navigation"
2. Plan route and start navigation
Speak Destination, go to 2a.
3. 2a - "Speak Destination"
4. 2b - "Type Destination"
5. 2c - "Contacts"
Press the required contact.
6. 2d - "Starred Places"
Press the required destination.
7. Use GPS navigation
The next turn and the next route detail are displayed at the top of the display.
Follow the verbal instructions or the instructions on the display to go to the selected destination.


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- Genesis S.
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Experience the extravagance of kingdom life with
Sultan's Gold at Ladbrokes Casino!
Explore the treasure-ridden palace and endless entertainment of the kingdom in this classic 5-reel slots game.
With all the extravagance and opulence you'd expect from a kingdom, there are plenty of chances to land a top cash prize in this game and with an infinite number of free games to be won you could be counting your cash until the end of time.
Watch the exotic belly dancer as the cash rolls in and make the most of the Mystery Scatter, Kingdom Scatter and Wild features than give you even bigger chances of winning.
Do you have the desire to lead a life of untold riches?
How to play Sultan's Gold
Sultan's Gold is a 5-reel, 25-payline slot game where you simply spin the reels to try and to match the symbols or unlock one of many fantastic bonus features.
Match three or more symbols in the main game to win a prize of up to x5,000 your line bet and keep an eye on the Scatter feature which could offer you an infinite number of free games.
Chosen at random, this bonus adopts a Scatter approach meaning wins can be had from anywhere on the reels. Payouts will be made according to the original paytable amount and there is no limit on how many free games can be won!
Log in to Ladbrokes and spin to win!
To start playing:
- Decide how much to bet;
- Choose from 1-25 lines to bet on;
- Click Spin to Win!


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Regular price
Customizations Total: $0.00
Our signature flower stand, featuring an assortment of purple allium, gerbaras and lilies.
Approx. dimensions:W80cm, H180cm
WhatsApp us at 8157 3876 or email us at firstname.lastname@example.com to chat with our friendly assistants for more customization options.
Please note:Orders must be placed 2 working days prior to delivery. Refer to our Delivery page for more details.What you receive may differ from the picture reference on this page, as every flower is special and unique in its own way. Such is the virtue of nature!


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Students enrolled in classes at Gateway during the Fall and Spring Semesters may receive free tutoring. Tutoring is provided on a small group basis as available for many entry-level courses at the college including:
To sign up for tutoring, please fill out a request form in the CES. We will identify an appropriate tutor available, and contact you to make arrangements.
In order to recieve tutoring students MUST register for classes at Gateway Community College
Tutoring is offered only in Fall and Spring semesters.
The College Advancement Studies (CAS) Department provides drop-in tutoring at the "CES" for students in developmental math and English classes. Schedules are available at the beginning of each semester.
The Writing Center is located in Room S214 and provides support to students across the curriculum after any developmental courses. For more information, please call the Writing Center at (203) 285-2245.
Appropriate academic support strategies are arranged for students with various documented disabilities. Please contact Student Accessibility Services for further details.


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Katy man charged with federal hate crime after 'knockout' attack on elderly man
Channel 2 in New Jersey describes the "knockout game."
A Katy man who was allegedly playing the "knockout game" has been charged with a federal hate crime in an attack that left an elderly black man hospitalized for days.
Conrad Barrett, 27, is scheduled to appear in court today to face charges that violated the Matthew Shepard and James Byrd Jr. Hate Crimes Prevention Act when he targeted a black man in an attack on Nov. 24, 2013, according to a statement from the U.S. Department of Justice.
Court documents say Barrett recorded himself on his cell phone making racial slurs and saying he intended perform a "knockout" attack. He allegedly said "the plan was to see if I were to hit a black person, would it be nationally televised."
He then recorded the attack, which left the 79-year-old victim with his jaw broken in two places.
Federal officials describe the knockout game as "an assault where someone aims to knockout an unsuspecting victim with just one punch."
"Suspected crimes of this nature will simply not be tolerated," says Acting Assistant Attorney General Jocelyn Samuals from the Civil Rights Division of the FBI. "Hate crimes tear the fabric of entire communities."
If convicted, Barrett faces a statutory maximum of 10 years in prison and a $250,000 fine.


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Price from
Discover wildlife at its finest in the Central Galapagos Islands
As we fly from Quito to the Galapagos Islands, located in the equatorial water of the Pacific Ocean, we suddenly find ourselves in a very different world. As we board our vessel, the M.Y Grand Queen Beatriz, and follow in the footsteps of Charles Darwin, we start to encounter nature at its finest. Sea lions and iguanas await us at Plaza Sur and Santa Fe, whilst in San Cristobal we meet the grand-daddy of the Galapagos – the giant tortoise. A hike on Bartolome offers panoramic views across some of the other islands, showcasing the dramatic volcanic landscape. This is indeed the Galapagos journey with something for everyone.
- Start
- Quito, Ecuador
- Finish
- Quito, Ecuador
- Destination
- Ecuador
- Style
- Peregrine
- Theme
- Adventure Cruising, Wildlife
- Code
- Physical rating
- Trip rating
- 3 reviews
- Ages
- Min 15
- Group size
- Min 1, Max 16
Why you'll love this trip
As you board your vessel, M.Y Grand Queen Beatriz, and follow in the footsteps of Charles Darwin, you will encounter nature at its finest.
Explore the islands from on deck, on foot and in the water, no doubt with your eyes open for your next unique sight.
Sea lions and iguanas await you at Plaza Sur and Santa Fe, whilst in San Cristobal you meet the grand-daddy of the Galapagos - the giant tortoise.
A hike on Bartolome offers panoramic views across some of the other islands, showcasing the dramatic volcanic landscape. This is indeed the Galapagos journey with something for everyone.
Is this trip right for you?
Please read the itinerary carefully to ensure that you are comfortable with the level of physical activity on this trip, including moving about the boat. The cabins and communal areas of the boat are spread over four decks, and the steps between the decks are steep.
You will be entering and exiting a Zodiac boat (panga) during wet and dry landings and when returning from snorkelling. Although the waters we sail are usually calm, there are times when the sea can get rough and choppy. Steady sea legs (and a sturdy stomach) are needed when walking around the boat during bad weather. Rain or shine, your trusty crew will always be on hand to assist you.
A typical yacht/boat for sixteen travellers is equipped with eight cabins each with ensuites. They are designed to maximise living area space, so sleeping quarters can be a bit cramped. That being said, the adventure and exhilaration of an authentic Galapagos trip more than makes up for any discomfort.
While at sea and when exploring the islands, you may be exposed to the sun for large parts of the day. It's important to use sun protection and drink plenty of water.
Please note that while there is an itinerary in place, some changes may occur due to the weather or because of direction from the local authorities. This can happen with little notice so please be prepared for potential modifications to the route or activities. A sense of humour and flexibility will ensure you have a fun, relaxing trip through this beautiful part of the world no matter what happens.
All of our Galapagos tours begin and end in Quito which is located approximately 2850 metres above sea level so you may experience some altitude sickness.
Grand Queen Beatriz
Experience the 'Enchanted Islands' in our new custom-built yacht, the Grand Queen Beatriz.
A welcome meeting will be held in the evening at either 5pm or 6 pm when you meet others travelling with you on your cruise to the Galapagos Islands. Please check with hotel reception or check the reception notice boards for the time and place of the meeting for your trip. As today is an arrival day, you can arrive at any time as there are no activities planned until this important meeting.
If you can't arrange a flight that will arrive in time, you may wish to arrive a day early so you're able to attend. We'll be happy to book additional accommodation for you (subject to availability).
Quito sits at high altitude under the towering Pichincha volcano. It is a beautiful city, arguably one of the most beautiful in South America. The city stretches along the valley and is surrounded by the Andes. The Old Town of Quito is awash with history, with more than 30 churches to explore, and a number of fascinating museums. La Compania de Jesus is considered to be the most beautiful and ornate churches in the Americas. The city's oldest street, Calle La Ronda, is well worth exploring.
As this trip spends very little time in Quito, we recommend you spend a few extra days before or after your trip to experience all the city has to offer. You may even wish to explore further beyond the city and visit Otavalo, Cotopaxi, the Cloud Forest or the Equatorial Monument.
- Hotel Le Parc, Quito (1 night)
Meals IncludedThere are no meals included on this day.
Special InformationQuito is located at 2850 metres above sea level. At this altitude you may experience some of the milder effects of altitude sickness, such as dizziness, insomnia and a shortness of breath. If so, we recommend you avoid any strenuous activity. Please see the "Medical & Health Information" section for more details.
A US$20 per person transit card is payable on departure at Quito Airport and a US$100 per person national park entry fee is payable on arrival on the islands. Please have cash on hand for these transactions as credit cards are not accepted.
The flight to the Galapagos will make one stop in Guayaquil to pick up other passengers. (Total flight time is about 3.5 hours).
You will be met in the arrival hall of the airport by the National Park Guide, and transferred to your motor yacht 'Grand Queen Beatriz'.
This afternoon you will travel into the interior of the island to visit the highlands site of 'Galapaguera of Cerro Colorado' (Red Hill) where the national park has established a breeding program and information centre for tortoises. Here, we will be able to see giant tortoises in their natural habitat and learn all about their origin, evolution and their threatened future.
Estimated travel time/distance:
Puerto Baquerizo (Isla San Cristobal) to Bartolome: 8 hours (70 nautical miles)
- M/Y Grand Queen Beatriz (1 night)
Included Activities
- Isla San Cristobal - Highlands Walk (1.5 hours) - Dry Landing
Meals Included
- Breakfast
- Lunch
- Dinner
Special InformationToday is predominately a long travel day with an early morning start. Your first activity on the islands will not commence until after lunch.
The airline we use to and from the Galapagos islands will provide a small snack but because it is such a long travel day we recommend that you carry your own snacks as well. The snacks they do provide are not gluten free, so if you require a gluten free diet, please ensure you carry your own. Please also keep in mind that the Galapagos has strict quarantine regulations in regards to bringing food onto the islands with many fruits and vegetables being on the restricted list. There will be time after check-in and before departure to buy snacks.
It is a relatively new island in the archipelago and traces of its volcanic past can be seen everywhere, as evidenced by the amazing lunar-like landscape.
The Pinnacle Rock is one of the most photographed sites in the Galapagos – an abrupt jag of rock protruding from the earth like a tooth, while nearby two golden bays back onto each other.
You can hike to the top of a once-active volcano here (360 wooden steps), and enjoy superb views across to Sullivan Bay, on nearby Santiago Island. If you are in luck you might catch a glance of the Galapagos Hawk here. You also have the opportunity to go snorkelling with plenty of tropical fish, starfish, white-tipped reef sharks, rays and hopefully penguins.
On Santiago's eastern coast sits Bahia Sullivan, also known as James Island. Here you walk on Pahoe-Hoe lava, from an eruption that occurred in 1897, and witness the colonisation of plant species since the last eruption. Hopefully see some marine iguanas, Sally Lightfoot crabs, sea lions, finches, turtles, sharks and penguins. On a walk, your guide will explain the geological history of the islands.
Estimated travel time/distance:
Bartolome to Isla Santiago (Bahia Sullivan): 0.5 hours (1 nautical mile)
Isla Santiago (Bahia Sullivan) to Espumilla Beach: 3 hours (25 nautical miles)
- M/Y Grand Queen Beatriz (1 night)
Included Activities
- Isla Santiago - Sullivan Bay - Walk (1.5 hours) - Dry Landing
- Isla Bartolome - Walk (1.5 hours) - Dry Landing
- Isla Bartolome - Snorkelling (1.5 hours)
- Isla Bartolome - Panga ride (30 mins)
Meals Included
- Breakfast
- Lunch
- Dinner
Potentially we will see Galapagos hawks up close, ghost crabs, blue-footed boobies (often plunging for fish) and brown pelicans. It is also well known for its palo santo forest and some extraordinary lava formations.
You will also visit Caleta Bucanero (Buccaneer Cove), a natural monument of rocks caused by sea erosion. This cove was used by pirates to careen their ships. It is a place of local legends and stories! It is also where Darwin camped for nine days while making his study of the islands and their wildlife. If conditions are favourable, you can enjoy some further snorkelling.
Puerto Egas is a black sand beach located on the west side of James Bay and northwest of Santiago Island. South of the beach is Sugarloaf Volcano, which has deposits of volcanic tuff. This site is named Puerto Egas, after Hector Egas who last attempted to mine salt here. The walk along the beach offers hundreds of marine iguanas and Galapagos sea lions. You will also see amazing tidal pools formed from ancient lava flow and home to sponges, snails, hermit crabs, barnacles and fish. Snorkelling with the seals always offers the possibility of thrilling encounters.
Estimated travel time/distance:
Espumilla Beach to Bucaneer Cove: 0.5 hours (1 nautical mile)
Bucaneer Cove to Puerto Egas: 0.5 hours (1 nautical mile)
Puerto Egas to Puerto Ayora: 7 hours (60 nautical miles)
- M/Y Grand Queen Beatriz (1 night)
Included Activities
- Isla Santiago - Puerto Egas - Walk (1.45 hours) - Wet Landing
- Isla Santiago - Puerto Egas - Snorkelling (1 hour)
- Isla Sanitago - Espumilla Beach - Snorkelling (45 mins)
- Isla Sanitago - Espumilla Beach - Walk (1.5 hours) - Wet Landing
Meals Included
- Breakfast
- Lunch
- Dinner
Our final excursion will be a visit to the Santa Cruz Highlands. We travel through the agricultural region and into the misty forests where we can see the Unique Scalesia cloud forest, get up close to the dome shaped giant tortoises in the wild, different species of Darwin finches and possibly the world famous woodpecker and warbler finches as well as vermillion flycatchers.
This is your final excursion before you return to the airport in Isla Baltra for your flight back to Quito. As you will be leaving the boat this morning, please remember that if you have enjoyed the services provided by your guide and crew, a tip would be very much appreciated by them. As a guideline we recommend each passenger consider US$15 per day for the crew and US$10 per day for your guide. You can leave tips in envelopes that are placed in your cabin on the last day of your journey.
Upon arrival in Quito Airport you will be transferred back to your hotel for an overnight stay.
- Hotel Le Parc, Quito (1 night)
Included Activities
- Isla Santa Cruz - Highlands Visit (3 hours) - Dry Landing
Meals Included
- Breakfast
Special InformationToday is predominately a long travel day with an early morning start. There will be a short morning activity before our mid-morning flight back to the mainland. The flight back to Quito is not due to arrive until late afternoon getting back to the hotel in time for an optional final group dinner.
Meals Included
- Breakfast
Special InformationAll travel times/distances and activity durations are approximate only and subject to change.
Meals5 breakfasts, 3 lunches, 3 dinners
TransportMinibus, Boat, Plane, Zodiac
AccommodationHotel (2 nights), Overnight boat (3 nights)
Included Activities
- Isla San Cristobal - Highlands Walk (1.5 hours) - Dry Landing
- Isla Santiago - Sullivan Bay - Walk (1.5 hours) - Dry Landing
- Isla Bartolome - Walk (1.5 hours) - Dry Landing
- Isla Bartolome - Snorkelling (1.5 hours)
- Isla Bartolome - Panga ride (30 mins)
- Isla Santiago - Puerto Egas - Walk (1.45 hours) - Wet Landing
- Isla Santiago - Puerto Egas - Snorkelling (1 hour)
- Isla Sanitago - Espumilla Beach - Snorkelling (45 mins)
- Isla Sanitago - Espumilla Beach - Walk (1.5 hours) - Wet Landing
- Isla Santa Cruz - Highlands Visit (3 hours) - Dry Landing
Dates & availability
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There are currently no scheduled departures on our Galapagos Encounter: Central Islands (Grand Queen Beatriz) trip. If you are interested in other trips in the region visit one of the links below.
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Important notes
Your group will be a mixture of Peregrine booked passengers and other international like-minded travellers from our sister company Intrepid Travel.
Before checking in for the flight from Quito to the Galapagos, there is a US$20 transit fee that needs to be paid. On arrival in the islands you must pay the US$100 national park fee to enter Galapagos National Park. If your voyage visits Isabela Island, there is also a US$10 fee to be paid on arrival at the island.
When booking, please make sure that your name is spelt correctly, and that you book using the name in your passport (particularly if you are recently married). If you are issued a new passport with a different number between the time that you book and the time you travel, please take both the old and new passports with you.
Should you have a special diet requirement (for example vegetarian, celiac, vegan, severe food allergies) it's essential that you inform us or your agent of the specific details at least 10 days prior to departure, in order to make sure the chef on board the boat or on the island can request the necessary food supplies.
The minimum age on this trip is 15. Please note that triple cabins are not available. If travelling with a child, the child will need to share with one of the adults, and the other adult will share with another adult passenger, or pay a single supplement.
Please note that from June to August the water is rougher than usual. Consequently travel times will be longer than usual. If you suffer from seasickness you may want to reconsider travelling during this period.
We do not offer diving as a part of our Galapagos program and due to our internal safety policy our leaders are specifically prohibited from recommending or assisting with booking this activity.
Essential trip information
Want an in-depth insight into this trip? Essential Trip Information provides a detailed itinerary, visa info, how to get to your hotel, what's included - pretty much everything you need to know about this adventure and more.View Essential Trip Information


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The bottle is made from 304 medical grade stainless steel, the collar from polypropylene (no. 5 plastic), and the nipple from medical grade silicone.
Do you conduct animal testing?
We do not conduct animal testing on any of our products. All of our testing is either chemical testing or biological testing (on cells). We utilize third-party globally certified laboratories to conduct our testing.
How do I care for my Thinkbaby bottle?
Thinkbaby bottles are dishwasher safe (top rack recommended). The markings are embossed into the metal so they will not come off. The logo is laser etched into the material.
When washing the baby bottles in the dishwasher, we recommend using a detergent that is free of chlorine. Most of the natural detergents on the market, from Eco Lever to Seventh Generation, should be free of toxic chemicals. If hand-washing, the American Pediatrics Association suggests using warm soapy water, but only if you live in an area with treated water systems.
Before first use:
We recommend sterilizing the bottles in boiling water for 2 to 5 minutes before first use. We do not recommend utilizing sterilizers, as we cannot guarantee that the ones on the market were made with safe materials. The Thinkbaby of Steel is NOT microwave-safe. We strongly suggest that parents do away with the use of microwaves for all items and products destined for your little one.
To prepare the nipple for first use, please squeeze the top of the nipple and the venting tube. You will want to make sure that both open properly. When tightening down the collar of the bottle, do not over tighten, as this will reduce the amount of airflow into the baby bottle.
What nipple flow should I use?
Thinkbaby baby bottles come outfitted with Stage A nipples. The nipples are designed for newborns to 6 months. The flow rates are determined by averages. Depending on your little one, you may need to adjust the flow rate that you purchase. The chart below should provide help in determining which to purchase.
Childs Age Suggested Flow Rate
0 to 6 months Stage A Nipples
6 to 12 months Stage B Nipples
9 to 36 months Sippy Cup Spouts
18 to 48 months Thinkster straw top
Baby bottle nipples and spouts made from silicone will typically last 2 to 3 months prior to needing replacement. If you notice tears or breakage, discontinue use and replace.
How does the venting system work?
The venting systems work by allowing air to travel back into the baby bottle. Movement of air back into the baby bottle allows the bottle's internal pressure to reach equilibrium. This reduces the amount of suction required to get fluid out of the baby bottle. Research shows that having a venting system reduces the incidence of gas and spit up, as children take in less air when drinking when venting systems are present. While most modern baby bottles have some sort of venting system, the advantage to Thinkbaby's system is that it is built right into the baby bottle nipple. So, there are no extra parts to deal with and it's easy to clean.
How do I convert the Thinkbaby bottle into the Sippy Cup or Straw Bottle?
How do I prevent nipple collapse?
Step 1
With cross-cut nipples, it is important that you have the right nipple flow for your child's age. The suggested age range is listed above. This is the number one reason for nipple collapse across baby bottle lines. Please note that these numbers are based on averages. If you have an especially fast or slow feeder on your hands, you may need to adjust your movement between flow levels.
Step 2
Do not over tighten the collar, as this will restrict the airflow.
Why a baby bottle?
When we introduced the Thinkbaby over 8 years ago, 95% of the baby bottles on the market were made of polycarbonate, which contains BPA. Initially, we attempted to convince the major companies to move from polycarbonate, but after being unsuccessful, we launched Thinkbaby and Thinksport to address the concern of chemicals leaching from consumer products. We started with the baby bottle because polycarbonate was ubiquitous across the industry. As little ones' systems are still in a state of development, they have very little defense against foreign chemicals.
While many companies have emerged to offer BPA-free baby bottles, many bottles not only still contain BPA despite saying BPA-free (see Health Canada study), but many companies have also landed on untested materials just because the material claims to be free of BPA. Thinkbaby utilizes the precautionary principle in the creation of all of our products. We don't jump to new materials without doing the requisite testing to ensure that we haven't landed on another BPA-like material. When we target a product segment that concerns us, we ask the question, "How can we make the product line safe, functional, and sustainable?" Thinkbaby and Thinksport's focus has led us to be the first company to span safe consumer products ranging from baby to adults.
How is the Thinkbaby of Steel bottle different?
Simply creating a baby bottle that was safe just wasn't enough. We went the extra mile to create a bottle that solved many parental complaints. For example, most bottles on the market contain venting systems. Our system is built right into the nipple. So there are no extra pieces to clean or potentially lose.
We then made the nipple No Spill through our cross cut design. This eliminated a large amount of mess that occurs during feeding. It also mimics the way children feed during breastfeeding, as it requires them to apply pressure and nurse to receive fluid.
We also used a little forward thinking and designed the bottles to be convertible into our award winning Sippy Cup. Most parents have between 8 to 16 baby bottles. When it comes time to move to a sippy cup, they have to go out and spend a lot of money to acquire them (while also having to toss out all of the old baby bottles which are then destined for landfills). With the conversion kit, parents can simply convert their existing baby bottles into our Sippy Cup, which not only saves them money, but it also saves the environment from excess waste.
You may also notice that we do not use clear plastic windows with our products. We have found that these windows are made from PET or PVC. It doesn't make sense to take a safe baby bottle and put it up against something that can set off gas onto the product.


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Fast Shipping is applied on EVERY ORDER.
Once you have placed your order you will be contacted by e-mail to confirm your order. For your protection, we insures and registers all items for their full value. Currently all deliveries must be made to the credit card billing address unless a secondary shipping address is registered with the credit card company. If your billing address is a P.O. Box then you must provide us with a physical address by email in order for us to ship your merchandise. We does not ship to P.O. Box address and requires an adult to sign for the package.
Order Confirmation and Tracking:
Once you place your order by clicking on the "Place Order" button, you will see the order confirmation page and an e-mail containing your order number will be sent to you. If you do not receive the confirmation email, contact us directly via e-mail.
Orders usually ships within 24-36 hours, once your order has been shipped, an e-mail will be sent to you within the next 48 hours reflecting that your order has been shipped with tracking numbers. It will indicate which carrier was used and a method of tracking the order to your door. Please allow 7-10 days for delivery.
Orders May Be Delayed for the Following Reasons:
- "Bill To" and "Ship to" addresses are not the same.
- Order is pending a credit approval and verification.
- A product is currently out of stock.
- An order which requires special customization.
- An order is shipped to a special location such as Alaska, Hawaii, or APO/FPO.
Delivery is guaranteed. In the event that your package is lost or seized we will reship once at our expense. We are not responsible for any import tax or duty charged to your package. Import tax is the responsibility of the customer.
Return Policy
Returns or exchanges are permitted, provided the customer purchased the product through website and it is within 30 days of the receiving date. Please contact us if you need to return or exchange.
All packages should be sent via a trackable method, such as US Mail Delivery Confirmation, UPS, or Federal Express. We are not responsible for packages lost in transit. Once we receive your return, please allow up to 5 business days to complete your return or exchange.


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Today, the House will be asked to vote for a Farm Bill that keeps intact a food and farming system that has failed our country. House Speaker Nancy Pelosi, together with House Agriculture Committee leaders, has called this Farm Bill a step in the direction of reform and good for family farmers. They couldn't be more wrong.
Newspaper headlines in California have lauded the big wins for our state's fruit and vegetable growers. While $1.6 billion for specialty crops is an important step forward, it pales in comparison to the $40 billion proposed for commodity crops and will do little to help our country meet USDA nutrition guidelines for a diet rich in fruits and vegetables. Only about 10 percent of this $1.6 billion will go to programs that favor local and healthy food systems, small family farms and organic growers. These are crumbs in a nearly $300 billion bill.
We have missed an historic opportunity to invest more in programs, such as farmers' markets promotion, value-added producer grants and organic research that are small investments, yet yield tremendous health, environmental and economic returns. Ignoring these important benefits, the House Ag Committee eliminated mandatory funding for: the Community Food Projects, one of the more successful and cost effective local food programs. This program has helped San Francisco and many communities across the state increase their access to locally grown healthy food, build entrepreneurship skills among at-risk youth, and create new markets for small farmers.
Most regrettably, Pelosi, a great champion for the environment and children, did not push strongly enough for a Farm Bill that would truly serve both urban and rural populations. Just "follow the money" to understand who benefits from this Farm Bill: Three cotton farmers in California will receive in one year the entire national budget dedicated to organic research and extension. Five corn growers in the Midwest will receive the equivalent of the annual budget dedicated to supporting farmers' markets. Roughly 13,000 rice and cotton growers in California will receive nearly $1 billion in subsidies over three years while our entire state will receive less than $100 million in conservation support.
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The proposed Farm Bill misuses taxpayers' money by leaving in place a subsidy system that encourages over-production of commodities such as corn and soybeans that are at the root of many of our diet-related health problems. It will continue to encourage farmers to grow commodities such as cotton - which uses 16 percent of pesticides applied to crops globally - in ways that harm the environment. It will significantly weaken one of the most important farm conservation innovations in a decade, the Conservation Security Program, while failing to provide adequate funding to help farmers effectively conserve our water, soil and wildlife habitat. It will do precious little to change availability and consumption of fresh fruits and vegetables in schools and underserved areas, where they are sorely needed. Finally, the bill will do little to stem the tide of failing farms and struggling rural economies.
In a time of scarce resources and "pay as you go" rules, none of us can have it all. But why do so few get so much while so many get so little? Corn and soybean growers, who are experiencing record high prices, continue to reap the benefits, while critical fruit and vegetable programs that invest in the future health of our nation, get short shrift. This reality has brought together a powerful coalition of unlikely bedfellows to demand major commodity reform and a reprioritization of Farm Bill investments.
Yet the best the Democratic leadership of the House and the Ag Committee can offer is a payment limits package that is nothing more than a wolf in sheep's clothing. The sham reform proposal actually increases the amount of overall payments that farmers can receive. This is a significant step backward and one whose net effect would be a large increase in subsidies to mega-farms which drives small farm operations out of business. While the proposal would limit farmers making more than $1 million a year from receiving subsidies, this limit is five times the cap put forward by the Bush administration, and will generate scant new resources and affect just a few thousand farmers.
Farmers, and our nation's health, would be better served by a bill that includes real commodity reform, such as the Dorgan-Grassley bill introduced in the Senate, which closes all loopholes and puts a hard limit of $250,000 on total payments to one farmer. This kind of reform is a good start, and would free up new resources to invest in programs that will deliver far greater health and environmental benefits to all Americans. Now it is up to the Senate to make wiser choices and give us real reform.


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Q&A | Nikki Kule
Nikki Kule has been in the fashion design world for most of her life, for the past decade or so though, she's been focused on children's clothing—first with her own label and then kid's clothing for Brooks Brothers. Lucky for us, just last month Nikki Kule launched another eponymous clothing line, this time for adults. Yes! Kule is a label based on luxury and classics; modern preppy pieces that make sense and are built to last both materially and in fashion. That cashmere Breton striped sweater is calling my name!
Nikki's been so great to offer Tomboy Style readers a 15% off discount this week on Kule.com with the promo code TOMBOYSTYLE.
If not in New York City, I would live in...Rome.
My dream holiday would be to...take a book, a camera and my family, and settle down for a month in any beach town in Italy. Porto Ercole, Capri, Ponza, Sardinia, Ansedonia...
My current obsessions are...tennis—playing the game and obsessing over vintage Fila and Ellesse. And the strawberry rhubarb jam from Blue Hill at Stone Barns which my friend Megan gave me. I love it on a slice of toasted bread with fresh ricotta cheese, and shopping at Ludivine (I love her Parisian style).
The fictional character I most relate to is...Private Judy Benjamin.
If I had to be outdoors all day I would...be at the beach in Fire Island.
My favorite quality in a man is...quiet confidence.
My favorite quality in a woman is...quiet confidence.
My dream car is...a vintage Hunter Green Jaguar XJ6 with luggage leather interior.
My cocktail of choice is...the Miki (Campari and fresh grapefruit juice)...so Italian.
My celebrity crush is...Javier Bardem.
My beauty product of choice is...Shiseido. I don't have a favorite. I love all of it.
If I could go back in time for one decade it would be...the 70's.
As a teenager I was totally into...Lacoste, Benetton, Merona and Brooks Brothers.
I tend to splurge on...striped shirts.
My no nonsense staples (white shirt, grey flannel pants, and camel coat sometimes paired with a stripe tee)...are what make me have Tomboy Style.
6 comments:
- Amielle said...
I love that her favourite qualities in men and women is the same.
- December 7, 2012 at 12:23 AM
- Sasha said...
I think I too need that cashmere Breton striped sweater.
Great interview. In addition to wanting to splurge on a Breton sweater, I now have a craving to drink campari with grapefruit juice.
- December 7, 2012 at 1:33 AM
- Quinn said...
Thanks for writing about Kule! LOVE the line. I'm definitely going to do some online shopping with that discount code.
- December 7, 2012 at 8:45 AM
can you please tell me where i can find the bag that is featured with Kule?
- December 7, 2012 at 12:15 PM
- Lizzie said...
Nikki told me the bag was Black Fleece that she was selling through her store but that they were just recalled last week due to trademark issues with Gucci.
- December 7, 2012 at 3:42 PM
Come on. Really? 695 dollars for a sweater? really? NOT KULE.
- December 8, 2012 at 9:27 PM
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