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Toby Kane wins bronze in super-combined for Australia's first Paralympic medal in Sochi 2014 Winter Olympics
Toby Kane has won Australia's first medal at the Sochi Paralympic Games.
The one-legged alpine skier put in an astonishing super-combined race at Rosa Khutar Alpine Centre on Friday to claim bronze in the men's standing super-combined event.
The 27-year-old finished 4.42 seconds behind gold medallist, 16-year-old Russian Alexey Bugaev.
Bugaev took the gold with a combined time of 2:09.72, while Austria's Matthias Lanzinger claimed silver.
"Amazingly happy," Kane said afterwards.
"I thought it was going to be tough. I was pretty disappointed with my slalom run the other day.
"It was probably my worst run of the Games, and I thought the distance to third was going to be tough to get."
It is Kane's second Paralympic medal and his first since he won bronze in the Super-G as a 19-year-old in Torino 2006.
Having announced he will retire after the Sochi Games, it will also be his final medal.
"I didn't know how hard these things were to get in Torino," he said.
"I was 19 and I was at my first Games, I put a run down there and snuck onto the podium.
"I really learnt to appreciate it in Vancouver, and now I've learnt to appreciate just how hard they are to come by."
Fellow Australian Mitchell Gourley finished in fifth place but was only 0.24 seconds off Kane's pace.
"I'm really excited for Tobes," said Gourley.
"Obviously you look at it and you go, '0.2 seconds behind, woah' and you wonder what might've been.
"Obviously I'm running through the three mistakes I made and where I lost a lot more than 0.2 of a second, but at the same time, fifth's fifth, it's my best ever result at the Paralympics and I've got my best event (giant slalom) tomorrow."
"You can't complain about that."
It is a medal that has been seven days in the making for a strong Australian team plagued by missed chances, injuries and a disqualification this week.
Kane said he was relieved to finally snap the dry run.
"The team's had a tough time," Kane said.
"With Mel (Perrine) being disqualified from the super-combined, with Mel kind of almost getting across the line in other events.
"It's definitely been a tough Games so far for us as a whole."
Kane and Gourley's final event in Sochi will be the giant slalom on Saturday.
Topics: winter-olympics, sport, paralympics, russian-federation
First posted


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Best Modern Litter Boxes 2012
A cat can be a small space dweller's best friend … but a cat's litter box can be a small space dweller's worst nightmare. Tired of ugly litter boxes sitting out in the middle of the room, we decided to get the scoop on stylish, modern litter boxes and enclosures to bring some class to your kitty's dirty business.
We've rounded up two kinds of stylish pieces for your kitty's private business — litter box enclosures, which are furniture-based pieces designed to disguise the box, and litter boxes so stylish they need no disguising.
• The Circa50 from Modernist Cat takes a Paul McCobb approach to disguising the litter box. There are holes on both sides of the box for easy kitty entry as well as a hinged door for convenient human (scooping) access. $449 - $615
• The Designer Catbox from All Modern takes a more traditional approach to the litter box enclosure. It features side access for the felines and a hinged top lid for human access. $140
• Meow Manor from Kippy's Krystal Kreations is a dollhouse inspired litter box enclosure. The house is made with painted wood and then coated with urethane for easy clean up. The roof is hinged for quick access to scoop the litter. $100
• The Kattbank, which is handcrafted in Portland, Oregon out of hardwood plywood, is a combination modern design bench and litter box enclosure. Openings on both ends of the Kattbank allow for kitty's easy access to the box and an integrated plastic grid inside helps keep litter tracking to a minimum. $1750 - $2000
• From Modern Cat Designs, this simple litter box hider is constructed with a high pressure laminate finish and is available in 3 finishes. $197
• It might take a sizable bathroom but with its white wooden cabinet and wainscoting paneling details the Cat Washroom from Petco is styled to appear as traditional furniture. $98
• Mungo & Maud's Cat Litter Box is a stylish and minimal way to contain your cat's waste. It features a rectangular acrylic frame with an easy to remove stainless steel insert. £650
• The Kitty a Go Go is a fashionable litter box available in 6 styles — polka dot, black, leopard, wood grain, flower print and metallic. $130
• Molitli makes this felt cover that fits over a standard plastic litter box with lid. €159
• The Mox Litter Tower, also from Modern Cat Designs, is a top-entry litter box stylish enough to keep people guessing about its true purpose. The top entry will help keep nosy dogs out and the grated top helps keep the cat's paws clean of excess litter. $129
• The Deluxe Litter Pod from My Cat's Heaven is made of molded plastic covered in a faux bois finish. The top lifts off to reveal an enclosed litter pan. $98
• Another top entry litter box, the ModKat is offered in 5 colors and includes an ergonomic scoop with incorporated brush that stows neatly on the side. $180
• The Pet Loo is the closest thing to giving your kitty access to the great outdoors. Made from a specifically sourced material, The Pet Loo "is resistant to the acidity of urine and the accompanying smell which ensures a long-lasting and hygienic product." $99
• Hiding the Litter Box in a Closet
• Death to the Litter Box
• Wine Case Recycling Use #37: Litter Box
• Ikea Hack: Contemporary Litter Box
• My Design's Dreamy!: Niko and Macy's Shoji Litter Box
(Images: As linked above.)

subset: commoncrawl


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Welcome to the Sega Dreamcast retro video game section of Retroscene.We have a mixture of fully boxed Dreamcast retro video games, boxed without instructions and CD only games to suit most budgets.
Please feel free to browse our selection of classic Sega Dreamcast video games that are for sale.
All of the Dreamcast video games are UK/PAL format so are designed to run only on an European/PAL Sega Dreamcast console.
If you are looking for certain Sega Dreamcast games that are not listed here, then check out the Retro Games Clearance section which has classic games for many formats at reduced prices.


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Dog thrown from bridge survives
(KFOR) -- A German Shepherd dog was critically injured after being thrown over a bridge, high above I-40 Wednesday afternoon in eastern Oklahoma County.
The animal is now being cared for by a local veterinarian as Oklahoma County Sheriff's Deputies search for the person responsible.
Authorities learned from the original owner that the dog's name was "Rookie."
He's lucky to be alive.
"Yes, because he could have gotten hit by a car or anything could have happened after and who knows how long he laid out there," Kate Bellah said, Deer Creek Animal Hospital veterinary technician."
"This is just a tragic, really sick situation," Sheriff's Spokesman Mark Myers said. "For someone to take a defenseless dog and just toss it off of a bridge over a major interstate, I really don't understand how someone could do something like that."
Myers said a truck driver traveling along I-40 saw the incident while nearing the S.E. 59th St. bridge.
An OHP trooper found him bleeding profusely with an open fracture on his leg, as well as skid marks.
Read more at KFOR's website.


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Justin Ruggiano and Nick Green each drove in two runs for Miami in front of a season-low crowd of 13,231 at Marlins Park. Sanabia (3-6) allowed one run and seven hits over 6 1-3 innings.
Hamels (1-7) struck out 10 in six effective innings but has not won since April 28 at the New York Mets. Domonic Brown homered for the Phillies.
Miami had 11 hits and struck out 13 times on its way to scoring more than three runs for just the second time in 13 games. The Marlins have won two straight after dropping seven in a row and 10 of 11.
Sanabia and Hamels entered tied with Cubs right-hander Edwin Jackson for the NL lead in losses, but both pitched well.
Hamels, the 2008 World Series and NLCS MVP, gave up two runs and seven hits without a walk. The left-hander allowed three singles in the first inning and they resulted in a run when Marcell Ozuna drove in Adeiny Hechavarria for an early Marlins lead.
Brown homered to right in the second, his eighth of the season.
Hamels, who signed a $144 million, six-year contract last July, settled down after the first and fanned seven of 10 batters during one stretch. He gave up a leadoff single to Placido Polanco in the sixth and a two-out RBI double to Ruggiano that snapped an 0-for-18 slump and put the Marlins ahead 2-1.
Philadelphia had a pair of runners on base with one out in the seventh, but Ryan Webb relieved Sanabia and retired the next two batters to preserve the lead.
Chase Utley was caught stealing to end the eighth.
Miami tacked on three runs in the bottom half. Ruggiano had an RBI single off Phillippe Aumont to score Polanco. Two batters later, Green blooped a two-run single to shallow center that Ben Revere couldn't come up with, making it 5-1.
Chad Qualls struck out two in a hitless ninth.
NOTES: Miami placed OF Matt Diaz on the 15-day disabled list, retroactive to May 19, with a bruised left knee and selected OF Jordan Brown from Triple-A New Orleans. ... Miami rookie RHP Jose Fernandez (2-2, 3.48 ERA) will face Philadelphia for the third time on Tuesday. He has tossed 13 scoreless innings with 14 strikeouts in the first two meetings. The Phillies counter with RHP Tyler Cloyd (0-0, 2.84).


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Bayern Munich winger Franck Ribery says that he is delighted to have David Alaba back in the team following the Austrian's return to fitness.
The 20-year-old missed the start of the season with a broken foot, but has made the left-back spot, behind his French colleague on the wing, his own since recovering.
"It is very important that he has come back, with both his sprints and his support," the 29-year-old told Kicker.
"This helps me a lot on the pitch."
Ribery went on to state that he has been very happy with his form this season after the disappointment of the end to the 2011-12 campaign, which saw the Bavarians finish second in three competitions.
"Since last year, everything has been going well. I'm in shape, feel good, and my head is clear."
Finally, the former Olympique de Marseille man expressed his desire to stay at the Allianz Arena for the rest of his time as a player.
"[Bayern] are my family. I am very, very, happy here and hope to end my career in Munich."
Ribery has scored four goals and registered six assists in his eight Bundesliga matches this season.


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Comerica Bank's Michigan Economic Activity Index declined in March for the fifth straight month, falling 2.5 percentage points to a level of 120.9.
The reading is 49 points, or 68 percent, above the index cyclical low of 72.1 set in June 2009, but down from the 126 it averaged in 2013.
"Payroll employment in Michigan was little changed for the 12 months ending in March. This is worrisome because stalled payroll employment levels are most often followed by job losses," said Robert Dye, the bank's chief economist, in a news release.
"Even with expected gains in national auto sales into 2015, auto-related employment in Michigan may be topping out," said Dye, who added that an expected increase in residential construction activity in the months ahead should boost the state's economy.
The index consists of seven variables — nonfarm payrolls, exports, sales tax revenues, hotel occupancy rates, continuing claims for unemployment insurance, building permits and motor vehicle production.
All data are seasonally adjusted and indexed to a base year of 2008.
Tom Henderson: (313) 446-0337, [email protected] Twitter: @tomhenderson2


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JOINT BASE LEWIS-McCHORD, Wash. (AP) — An Army sergeant charged with killing four other soldiers and a Navy officer at a mental health clinic in Iraq has appeared in a military courtroom in Washington state.
Sgt. John Russell entered no pleas during the hearing at Joint Base Lewis-McChord. A base spokesman, Lt. Col. Gary Dangerfield, says the purpose was to re-inform Russell of the five premeditated murder charges he faces and that the Army is seeking the death penalty.
Russell is accused of going on a shooting spree at the Camp Liberty Combat Stress Center near Baghdad in May 2009.
His lawyer has said he has no memory of the killings, and witnesses have said he appeared distant and paranoid before the attack. They said Russell previously tried to surrender to military police so he wouldn't hurt himself or others.


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We have full download PC games collection and full download Macintosh games collection on our site.
These games are new and free games download from our site. They are latest PC games and full game downloads.
These games which are set in a "world" usually made up of multiple, connected rooms or screens, involving an objective which is more complex than simply catching, shooting, capturing, or escaping, although completion of the objective may involve several or all.
A few of the games are freeware, meaning there are no time limits and completely free. Some of these games can be played online for multiplayer battles.


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Mahar - Teal
Click Here to see other items in the Mahar collection.
Sale prices include Free Shipping (48 States) • No Sales Tax
Go to Rug Pads and Roll Runner Services
The digital images we display have the most accurate color possible. However, due to differences in computer monitors, we cannot be responsible for variations in color between the actual rug and your screen.
Inspired by a rare Persian antique, the Mahar collection is machine woven of 100% wool in China. This rug is then hand-serged around to complete the beautiful look. The colors are soft and warm - so easy to blend with today's furnishings. See Catalog 17-2, Page 125. PATTERN MATCH: 27 1/2"
You have 0 Designs on your list. To add a Design Idea, click the next to the item.
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3033 N Lincoln Ave., Chicago, IL 60657
(773) 525-0296 • Fax (773) 525-4055 • (800) 621-6573
Our BBB Rating is A+
Copyright © 2018 Peerless Rugs. All Rights Reserved.


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NetWellness is a global, community service providing quality, unbiased health information from our partners. NetWellness is commercial-free and does not accept advertising.
Sunday, January 15, 2017
COPD, or chronic obstructive pulmonary (PULL-mun-ary) disease, is a progressive disease that makes it hard to breathe. "Progressive" means the disease gets worse over time.
COPD can cause coughing that produces large amounts of mucus (a slimy substance), wheezing, shortness of breath, chest tightness, and other symptoms.
Cigarette smoking is the leading cause of COPD. Most people who have COPD smoke or used to smoke. Long-term exposure to other lung irritants—such as air pollution, chemical fumes, or dust—also may contribute to COPD.
Understanding COPD (Chronic Obstructive Pulmonary Disease)
Commonly Asked Questions
Additional Information
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Karen L Wood, MD
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I have been active on this forum for some time and have asked many questions and reported many findings.
I was recently at the EASC 2013 conference in Edinburgh and heard Jack Dongarra speak about the challenges of Exascale computing, and also of some of the other projects which are alongside MAGMA.
I now plan to explore some of these, such as DPLASMA and it is clear that these projects interact.
There does not seem to be a forum for DPLASMA, although there is one for PLASMA.
Are you planning a forum for the more strategic questions which are likely to arise when people are using several of the projects together?
How do you see the community developing?
I would be very interested to hear what you are thinking.
Best wishes


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Medicago has developed a proprietary plant-based manufacturing platform that produces vaccines made of influenza antigen scaffolds (i.e., viruslike particles) that are currently in clinical trials in Canada and the United States. This platform produces vaccine doses within a month of the disclosure of hemagglutinin sequences from emerging strains. It is now being automated and scaled up in North Carolina to bring its surge capacity to more than 10 million doses/month. The platform will be housed in a facility that will be built within 12 months for less than $35 million.
The recent swine H1N1 influenza pandemic revealed the limitations of the current influenza-vaccine manufacturing technologies. Although Wyman and colleagues had predicted in 2007 that egg-based manufacturing would be able to supply at least 60 million vaccines doses within five months of the declaration of a pandemic, the actual vaccine output in the 2009–2010 porcine H1N1 (pH1N1) pandemic was much lower (1). In fact, only three million doses were available five months after the identification of the causal strain. The first doses of split vaccine became available shortly thereafter, but at levels far below expectations. Fortunately, the pH1N1 strain had a low mortality rate. Had the pH1N1 pandemic had a higher severity index, the global human cost of the delays in egg-based vaccine production could have been catastrophic. Nevertheless, this outbreak has underscored the need for a faster, simpler, and more flexible manufacturing technology to respond to an emerging threat and to protect as many people as possible rapidly.To meet the surge capacity required for the production of pandemic vaccines, recombinant technologies are being actively developed with various expression hosts, such as bacteria, yeast, insect, or mammalian cells. Medicago developed a plant-based expression system designed to provide great surge capacity and safety, at low cost. This article will describe how this new manufacturing platform is combined with a nanoparticle antigen-presentation scaffold (i.e., viruslike particles or VLPs) that is synthesized in plants, with an extraction approach that separates the nanoparticles from the host cell components early in the process, and with a purification scheme that yields highly purified particles as drug substance.
The manufacturing platform based on transient expression, and the VLP-based antigen-presentation platform were developed in the context of the pandemic threat. They now have been applied successfully to the development of a trivalent seasonal vaccine. Vaccine products for these two indications have been produced under good manufacturing practice (GMP) conditions and currently are in clinical trials in Canada and the United States.
The transient expression system uses the capacity of a bacterium, Agrobacterium tumefaciens, to infect plant cells and transfer essential genetic information in the form of a mobile DNA fragment to the nucleus of the infected cell. Because this mobile DNA fragment only remains viable for a few days in the nucleus and is not integrated in the plant genome, the cells are only transiently transformed. Despite the transient nature of the transformation, this technology results in extremely high expression of the gene of interest for days after cell infection, and enables synthesis of large quantities of the targeted protein.
Medicago's transient expression system starts with the assembly of an expression cassette where the target gene is positioned within transcription and translation components adapted for expression in plants. The expression cassette is inserted within mobile DNA borders of a plasmid, which is transferred into the bacterial transfection vector A. tumefaciens. Transfection of the mobile DNA copy containing the expression cassette to Nicotiana benthamiana leaf cells is performed by soaking healthy plants upside down in a vacuum tank containing a liquid suspension of A. tumefaciens, the inoculum. As vacuum is applied, the air-filled cavities inside the leaves are emptied, thus leaving space for infiltration of the bacterial inoculum upon release of the vacuum. As the inoculum is infiltrated, the A. tumefaciens establish contact with parenchyma cells, which constitute the vast majority of the leaf active cells. Because vacuum infiltration is instantaneous and highly invasive, infection of leaf cells is also instantaneous, which helps to synchronize cell infection and the resulting transfer of mobile DNA copies containing the expression cassette. Transient expression is extremely fast and results in high accumulation of the recombinant protein within three to six days.


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REACH US SEA-CEED (South Eastern African American Center of Excellence in the Elimination of Disparities in Diabetes) aims to eliminate health disparities related to diabetes prevention and control by reducing risks and preventing complications of diabetes related to hypertension, stroke, and amputations in African Americans.
Building on the success of the REACH 2010 Charleston and Georgetown Diabetes Coalition, SEA-CEED is working to reach 1,750,000 African Americans, approximately 300,000 with diabetes in 121 counties in South Carolina, Georgia, and North Carolina with populations greater than 30% African Americans at risk and with diagnosed diabetes. The SEA-CEED community action plan addresses a geographic area with high burden and great disparity, builds on the success of previous REACH coalitions, capitalizes on a broad network of academic and community partners which have worked effectively with mutual respect, represents rigorous application of community based participatory action principles and evidence based guidelines, and works at the local, state, and multi-state levels, and with CDC and other CEEDs.
SEA-CEED is a network of coalitions and community partnerships that pools the abilities, expertise, and resources of numerous stakeholders to positively change community health. A community action plan is guided by a collaborative model, which stresses identification of change agents, involvement in health organizations and other community organizations, with a focus on policy and systems change to enable and encourage individual behavior change. Strong science is applied within a tailored and culturally appropriate community context. A logic model identifies levels of activity and change with parallel plans for monitoring achievement of multi-level of objectives. Within a ecological framework, SEA-CEED applies concepts from the Chronic Care Model (information systems, decision support, delivery system design, self-management support).
One strategy used to affect change in community health outcomes, behaviors, and knowledge is to implement a sustainable reimbursable diabetes self-management training (DSMT) program and quality improvement plan in health systems. In addition, partnered organizations provide consistent, evidenced based, culturally tailored diabetes prevention, awareness, and self-management support programs that address outcome goals identified as priorities by the affected communities through a strategic planning process. Community coalitions and volunteers work together to improve community norms related to health care, adherence to medications, self-monitoring, and community knowledge of A1C, blood pressure, lipids, early signs of stoke, and healthy behaviors for diabetes prevention and control.
Successful and ongoing community and systems change, increased advocacy, and policy change strategies include intergenerational activities and community development strategies that will diffuse through Legacy Projects in South Carolina, Georgia, and North Carolina.


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Sure sounds good. Could you message me your number so I can get in contact about a time? Thx.
Hi Brian-
I just got to MI for a couple months for work and am going to be in the Grand Rapids area this weekend. Are you around to hit at all? I'm a 4.5.
Hi, I'm Mark, the founder of Tennisopolis, the world's largest and most active tennis network. Please share Tennisopolis with your friends by supporting our Facebook page. Click here for a Guide to Meet Tennis Partners.
Have a look at our introduction page which will help you navigate the massive network which now has over 40,000 members and 600 local tennis groups.
Friend me,
Mark, The Mayor of Tennisopolis
© 2018 Created by Mark / The Mayor. Powered by


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In the quest for a so-called "heart healthiest diet," the Mediterranean Diet has always ranked near the top. Revered for its capacity to control cholesterol and prevent heart disease, the diet that finds its origins in the regimen of the people of Crete has also shown promise when it comes to optimizing health in the entire vascular system, ranging from the prevention of cognitive decline to the management of erectile dysfunction.
More recently, a diet plan known as the Portfolio Diet has yielded similarly impressive results when it comes to heart health. The Portfolio Diet, which is rich in cholesterol-lowering foods ranging from oats to psyllium fibre, to plenty of fruits, vegetables, beans and legumes, has a demonstrated ability to reduce LDL cholesterol (the so-called "bad" one) by nearly 30 per cent — a similar effect to that of some cholesterol-lowering drugs.
So which diet is the better one for heart health? In the true spirit of compromise, researchers from St. Michael's Hospital in Toronto took a key component of the Mediterranean Diet, the monounsaturated fat (or MUFA) content, and blended it with the rest of the key features of the Portfolio Diet. The hope was that by increasing its MUFA content, the Portfolio Diet would not only lower LDL cholesterol, but also raise levels of the so-called "good" cholesterol, known as HDL.
Why MUFA matters
Why are MUFAs, which are found in nuts, avocados, olives and olive oil, so crucial to a heart-healthy diet? There are various hypotheses, but a key one is the impact the fats have on HDL cholesterol. While elevated levels of LDL cholesterol are a well-established risk factor for heart disease, low levels of HDL are similarly concerning. HDL can be boosted through regular exercise, reducing trans fats, as well as by including moderate amounts of monounsaturated fats in the diet.
In the study, which will be published in this week's edition of the Canadian Medical Association Journal, researchers placed 24 participants with mild to moderately high cholesterol on a diet low in saturated fats for one month. In the second month of the study, they placed the participants on a vegetarian Portfolio Diet, which also included a margarine enriched with plant sterols, compounds known for their cholesterol-lowering capacity. The researchers then modified the diets of half of the subjects by making 13 per cent of their calories come from a MUFA-rich sunflower oil (control subjects did not receive the oil).
At the end of the two months, the treatment group (those who received the extra monounsaturated fat through sunflower oil in their diet) not only saw HDL cholesterol levels increase by 12.5 per cent, but their LDL cholesterol levels by dropped by a whopping 35 per cent — even more than in the traditional Portfolio Diet. By comparison, the HDL levels of the control group (those who were on the Portfolio Diet, but without the extra MUFA) remained unchanged.
How to boost your MUFA
While the participants in the study received substantial support in implementing their heart healthy diets, anyone can benefit from implementing even a few of the key foods from both the Portfolio and Mediterranean regimens.
For example, you can add monounsaturated fats to your diet through moderate portions of olive oil (up to one tablespoon per day as part of salad dressings or cooking), avocados (up to ¼ per day on salads, as a spread on bread or wraps, or in a smoothie), almonds (up to one ounce, or 23 per day). For optimal benefits, you need to simultaneously substitute MUFA for lower quality fats or refined carbohydrates (in this particular study, participants substituted MUFA for carbs). For example, instead of a 120-calorie granola bar as a snack, try 15-20 almonds, or 10 almonds and an apple.
If MUFA isn't your issue, you might benefit from adding more soluble, viscous fibre to your diet, such as the various fibre-rich foods used in this study. For example, instead of your usual breakfast cereal, try sprinkling ground flaxseed and mixed berries on oatmeal, or add 1/3 cup of Kellogg's All-Bran Buds with Psyllium, or Smart Bran by Nature's Path (both sources of cholesterol-lowering psyllium fibre) to yogourt, or even on top of your favourite cereal. And adding more beans and legumes to your diet can be easy when you toss lentils into soup, chick peas on salads, or by including a mixed bean salad with your lunch, or as a snack.
– Jennifer Sygo is a dietitian in private practice at Cleveland Clinic Canada, which offers personal health care management in Toronto.


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Style # 214792
Luxe semi-sheer polyester georgette, lovely floral print and cuffed 3/4 sleeves make this bebe blouse the perfect balance between off-duty and glam. Try yours with a pair of white capri pants and gold strappy heels.
- 100% Polyester
- Center back to hem: 28" (71 cm)
- Hand wash
- Imported
- Model is 5'9" and is wearing a US size S
Print Button Up Blouse is rated out of 5 by 4.
Rated 5 out of 5 by buttrflygrl from LOVE THIS TOP! Had to buy when I saw it in the store...is a little pricey but got in in sale. Fits a little big even in the XXS for me but still looks good. Cant wait to wear with jeans or a nice skirt. beautiful top
Date published: 2013-12-01
Rated 3 out of 5 by domesticdiva15 from Overpriced This top is pretty but I wouldn't pay $89 for it. True to size and beautiful color/print.
Date published: 2013-09-27
Rated 4 out of 5 by spyhunter52 from Nice casual or dressy top This is a great alternative to wear with shorts for a put together yet easy look as an alternative to a tank or tshirt. It can also be tucked in with a pencil skirt for a dressy look. I like that it is sheer and light so it keeps you cool in the summer despite the 3/4 sleeves. I didn't find the sheerness to be an issue with a nude bra, but those more conservative would probably want to wear a cami with it. I didn't really like the print placement on mine, it was mostly gray in the front, and all the pretty orange print was in the back. I agree that it's pricey for what it is. It should be silk for the price, not polyester. I'm usually in between XXS and XS in bebe, but order XXS for all loose fitting tops like this, this fit well but was slightly snug in the arm holes when crossing my arms, but I think the body would be too loose/baggy in the XS.
Date published: 2013-08-29
Rated 5 out of 5 by smb31dc from Love! Love! Love! I love this top. I saw it on the website and then I saw it in the bebe store and I had to try it on. It is a little price, but this will last a long time and a good transition piece for summer into fall and spring into summer. Florals are in so the print is timeless. I bought it Friday, wore it twice already. Works well with black jeans or dark blue jeans and would definitely work with shorts or a skirt. Can be dressed up or down.
Date published: 2013-08-18


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Nashua aldermen hungry to fix free meal policiesBy KIMBERLY HOUGHTON
Union Leader Correspondent
August 26. 2013 8:17PM
NASHUA — During their next meeting, aldermen are expected to discuss the excessive meal purchases authorized by a former city employee and begin work on policies to prevent such spending in the future.
"The mayor has already shut off all meal purchases, so at this point we need to look at how to make improvements to policies so that this never happens again," Alderman Diane Sheehan, Ward 3, said on Monday.
Mayor Donnalee Lozeau said last week that nearly $1,500 in meals from The Sausage King were paid for with taxpayer money when a former worker authorized the purchases for Public Works crews renovating downtown sidewalks.
Brian McCarthy, president of the Board of Aldermen, confirmed on Monday that after further review, financial records indicate that throughout 2012 about $5,000 was spent on meals for the Public Works Department."We knew that the food account in Public Works was overspent by a few thousand dollars," said McCarthy. "It is certainly more than what was budgeted."
There is a meal account that consists of $1,200 for special instances when plow crews are working a large snowstorm or employees unexpectedly have to work double shifts, according to city officials.
Members of the Board of Aldermen are "very concerned" about the misuse of funds, according to McCarthy, who has discussed the matter with Lozeau and some of his fellow board members.
"There may be policy issues that we need to follow up on, and we are certainly ready to do that," he added. "In the meantime, any money spent on similar causes has been curbed."
There is no need for an emergency board meeting, said McCarthy, who expects the issue will be discussed either at the board's next full meeting in September or the next aldermanic Budget Review Committee meeting."There has been a lot of overtime on the downtown project, but that is no excuse for these expenses," McCarthy said. "We are suppose to have safeguards in place to make sure we don't overspend those accounts. I am certainly disappointed we didn't find it long before now."
Sheehan said she was planning on proposing a resolution to immediately stop all meal spending but said it isn't necessary since the mayor has already taken that action.
"I have never been a big fan of a food budget, and now this has happened. It really rubs people the wrong way," she said. "The most important thing is to shut off these line items immediately and let people know that this is not something that was condoned."
Sheehan said it is important to openly discuss the prior mishandling of meal money.
"We pay taxes too. We share the same concerns. This is not an acceptable practice," she said.
Lozeau said recently that a former city employee used poor judgement when authorizing nearly $1,500 in food purchases from The Sausage King while working on the downtown sidewalk project.
Although the former worker was not identified by Lozeau, meal receipts indicate the purchases were authorized by Roy Sorenson, the city's former superintendent of the Streets Department.
Sorenson left the city under his own terms and not because of any disciplinary action or anything else related to the meal purchases, said Lozeau.
According to city officials, an initial tab was created at The Sausage King on July 18, 2012, with four additional tabs being established each month through Nov. 28, 2012, when the last questionable purchase was made.
The Board of Public Works commissioners, according to Lozeau, are concerned and unhappy about the situation and are looking for ways to prevent this type of spending from occurring in the future.
"There is a balance, and when someone makes a mistake, we have to make sure it doesn't happen again," she said last week.


text: By now, you've given lots of thought to your back-to-school shopping list, like that trendy new backpack, must-have outerwear, and cute kicks. But while you're gearing up your closet for the new academic year, don't forget to revamp your hair, too! Having an arsenal of quick and easy styles in your repertoire means you'll always look super cool for homeroom—even on those dreaded mornings when you oversleep. With these celebrity-approved 'dos, you'll look first-day fresh the whole year through!


text:
Deafening the UK Lyrics
Disappeared, lost and jaded. Eyes heavy, straining. About time I made my way back home. This god-damned state is sinking. It's got its style but I'm nothing without my coast. I can feel my city glistening. I miss her breeze and the way she caressed my lips. So stay right there, I'm not waiting. I'm coming back home. What's the use in hiding when you're down? Pick yourself off the ground. Disappeared. Lost and jaded. My whole body's singing. About time I made my way back home. I can see my city glistening. I am nothing without her skin. Her diamond skin.


text:
Yemeni military officials say that a senior intelligence officer in southeastern Hadramawt province has been killed by two unknown assailants on a motorbike.
The officials said the attackers shot Brig. Gen. Ahmed Ba Ramada, deputy head of intelligence for Hadramawt, as he left his home Tuesday in Mukalla, the provincial capital.
The officials spoke on condition of anonymity as they were not authorized to brief reporters.
Several senior Yemeni military and intelligence officials have been killed in the past few months. Officials believe al-Qaida is waging a retaliation campaign for a military offensive, backed by U.S. advisers, which pushed militants out of strongholds in several southern towns last summer.
The U.S. considers the local al-Qaida branch, which is also known as al-Qaida in the Arabian Peninsula, the world's most active.


text:
TEXARKANA, Texas (AP) - A pregnant Texas actress who told FBI agents her husband had sent ricin-tainted letters to President Barack Obama and New York Mayor Michael Bloomberg was charged Friday with threatening the president.
Shannon Guess Richardson, 35, made an initial appearance in a Texarkana courtroom after being charged with mailing a threatening communication to the president. She could face up to 10 years in prison if convicted, U.S. attorney's office spokeswoman Davilyn Walston said.
Richardson, a mother of five who has played bit roles in television shows, was arrested earlier Friday for allegedly mailing the ricin-laced letters last month to the White House, Bloomberg and the mayor's Washington gun-control group. The letters threatened violence against gun-control advocates.
It wasn't immediately clear if Richardson had an attorney.
FBI agents wearing hazardous material suits were seen going in and out of Richardson's house on Wednesday in nearby New Boston, about 150 miles northeast of Dallas near the Arkansas and Oklahoma borders. Officials have said the search was initiated after Richardson contacted the FBI and implicated her husband, Nathaniel Richardson, a 33-year-old Army veteran.
John Delk, who represents Nathaniel Richardson, told the Associated Press on Thursday that his client had filed for divorce and may have been set up by his wife. On Friday, Delk said his client was pleased with his wife's arrest and was working with authorities to prove his innocence.
Delk said he wasn't anticipating that Nathanial Richardson would be arrested. "But until I'm sure they're not looking at him being involved, I can't say much more," he said.
Bloomberg issued a statement Friday thanking local and federal law enforcement agencies "for their outstanding work in apprehending a suspect," saying they worked collaboratively from the outset "and will continue to do so as the investigation continues."
Shannon Richardson's resume on the Internet movie database IMDb said she has had small television roles in "The Vampire Diaries" and "The Walking Dead." She had a minor role in the movie "The Blind Side" and appeared in an Avis commercial, according to the resume.
She was seen leaving a Texarkana hospital on Friday shortly before the court hearing, though it was unclear why she was there. A hospital spokeswoman didn't return a phone message seeking comment.
Delk said the Richardsons were expecting their first child in October. Shannon Richardson also has five children ranging in age from 4 to 19 from other relationships, four of whom had been living with the couple in the New Boston home, the attorney said.
The FBI is investigating at least three cases over the past two months in which ricin was mailed to Obama and other public figures. Ricin has been sent to officials sporadically over the years, but experts say there seems to be a recent uptick and copycat attacks - made possible by the relative ease of extracting the poison - may be the reason.
If inhaled, ricin can cause respiratory failure, among other symptoms. If swallowed, it can shut down the liver and other organs, resulting in death. The amount of ricin that can fit on the head of a pin is said to be enough to kill an adult if properly prepared. No antidote is available, though researchers are trying to develop one.


text:
Pre-Gamin': Cubs v. Cardinals (1:15 CT) – Lineups, Broadcast Info, etc.
The Cubs can still win this series. And I would be happy about that.
Edwin Jackson gets the start, and, as much as a series win would be pleasing, a great Jackson start would be almost as satisfying (and would go a long way to accomplishing that series win). He really, really struggled with command last time out (the ball was up, and it was knocked around), and no data diving could save that one. It was just bad.
Jackson is opposed by Michael Wacha, the low-ceiling college starting pitcher who suddenly discovered another pitch and a few more MPH or some such thing after the draft in 2012, and rocketed up into the majors as a young stud. Voodoo magic, yo.
The lineup today is kind of a weird one, with a bunch of righties in there against Wacha, and Justin Ruggiano – not Emilio Bonifacio or Junior Lake – playing center field. He's certainly capable there, so it's no big deal.
MIKE OLT! is also in the lineup at third after subbing there yesterday. I'd say the shoulder is fine (well, fine enough), and it would be nice to see him have a great day.
Strictly speaking, Wacha has a reverse platoon split (i.e., righties hit better off of him than lefties), so that's undoubtedly playing into the lineup today, but it's a virtually nil sample size. In other words, I suspect it's not like the Cubs are stacking the lineup with righties to try and take advantage of the split so much as seeing today as a convenient opportunity to play some of the righty bats against a righty.
Yadier Molina never takes a day off, man.
Game Info
Chicago Cubs (4-7) at St. Louis Cardinals (6-5), 1:15 CT on WGN.
Game Thread and Series Preview
The Game Thread lives here. And, of course, for those who aren't into message board-style game threads, please feel free to use the comments on this post for your in-game commentary/outbursts.
The Series Preview lives here.
Starting Pitchers
Edwin Jackson (6.30 ERA, 4.38 FIP, 5.86 xFIP; 1.13 K/BB)
Michael Wacha (0.71 ERA, 2.32 FIP, 3.37 xFIP; 5.00 K/BB)
St. Louis Cardinals Lineup
1. Matt Carpenter, 3B
2. Kolten Wong, 2B
3. Matt Holliday, LF
4. Matt Adams, 1B
5. Yadier Molina, C
6. Allen Craig, RF
7. Jhonny Peralta, SS
8. Peter Bourjos, CF
9. Michael Wacha, P
Chicago Cubs Lineup
1. Emilio Bonifacio, 2B
2. Justin Ruggiano, CF
3. Anthony Rizzo, 1B
4. Nate Schierholtz, RF
5. Starlin Castro, SS
6. Junior Lake, LF
7. Mike Olt, 3B
8. Welington Castillo, C
9. Edwin Jackson, P


text:
Leonardo DiCaprio: LAX Departure after LACMA Art & Film Gala!
Leonardo DiCaprio is camera shy while arriving at LAX Airport for a departing flight on Monday (November 4) in Los Angeles.
Over the weekend, the 38-year-old actor was dapper while attending the 2013 LACMA Art & Film Gala, which honored his The Wolf of Wall Street director Martin Scorsese.
PHOTOS: Check out the latest pics of Leonardo DiCaprio
The star-studded gala helped raise over $4 million in much-needed funds for LACMA.
Last week, the 38-year-old actor was spotted attending the restoration premiere of James Dean classic film Rebel Without A Cause at LACMA.
25+ pictures inside of Leonardo DiCaprio flying out after the LACMA Art & Film Gala…


text:
Zales Ladies 50mm Comfort Fit Wedding Band in Sterling Silver 16 Characters Kf6Jt9
The initiative is investing between $30 and $40 million over 10 to 15 years. We're working to ensure that children in Forsyth County reach developmentally-appropriate milestones in the first five years, enter kindergarten ready to learn, and leave set for success in school and life.
When children start school ready to learn, they are more likely to succeed in school and beyond. According to the 2015 , every dollar spent on early childhood initiatives provides over eight dollars in benefits back to the children themselves and to society.Studies consistently show that investments in high-quality early childhood development pay off in terms of increased high school graduation rates, higher earnings, greater job security, and fewer encounters with the justice system. Yet, in Forsyth County, almost half of all children enter kindergarten each year at risk of falling behind their peers in reading. The fact that 36 percent of our children (over 8,000) between ages zero to four live below the poverty line, makes it harder for them to succeed academically. Despite well-intentioned efforts on all our parts, we have not made fundamental progress.
That's why the Kate B. Reynolds Charitable Trust is investing in a new way of working. Through , we're listening to parents, aligning good efforts, and investing in best practices. We believe this will improve educational outcomes, foster equity, and help every child—and ultimately our entire county—succeed.
We're investing resources over the next 10-15 years in Great Expectations , so that financially-disadvantaged children living in Forsyth County between the ages of zero and six will be able to:
> Reach age-appropriate developmental milestones from birth to entry into 1st grade > Enter kindergarten healthy and ready to learn > Graduate from kindergarten healthy and with the knowledge, skills and behaviors expected for success in 1st grade
Great Expectations will require a long-term, comprehensive effort. To help ensure our success, the Trust will:
> forge partnerships with many key stakeholders, including families, providers, organizations and systems to achieve our shared goals. > work with two, or even three, generations at once to ensure that parents and/or grandparent caregivers are better able to provide a healthy and nurturing environment for their young children. > work with MDC, our"Activating Agency," to coordinate and support the many partners and activities of Great Expectations.
Great Expectations currently focuses on five core priorities:
> Improvements in Child and Family Health > Improvements in Self-Regulation and Executive Function among Children and Adults > Improvements in Parent-Child Interactions and Adult Caregiving Capacity > Supports for Children's Oral Language and Vocabulary Development > Building the Capacity of Parents, Providers, Communities, and Systems that Serve Young Children and Families
The Activation Plan for Great Expectations can be found here.
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text:
Moderator: Cartographers
koontz1973 wrote:Jatekos, changed names but am gong to keep the Hungary in the legend. This should make it easier for the players from outside the borders to see where we are.
AndyDufresne wrote:But the first (and random) thought that came to my mind that going realistic for mountains and forests may not be the way to go for this map. Stylized icons may just look better in the long run.
koontz1973 wrote:Sorry Andy, missed your post, can you point me towards anything you might like to see.
As for he floating mountain problem, I always seem to have this (since the first map that is), any ideas on how to fix it anyone?
But here is a test copy to see how you lot like it.
koontz1973 wrote:Country names in legend need to go to the same colour as country.
Jatekos wrote:I like the names of the 3 zones of Hungary much better now.
-Will you also add the texture to the coloured zones of the legend? I think that their colour would better match with the main map then.
- Now that you changed the background colour of the text boxes of the legend, the white solder and cannon shapes became more apparent and they look a bit odd. I see the dark ornaments in the background as well these white shapes. The dark ornamental shapes go well with the tone and names while the white shapes make these boxes too crowded and the white colour does not seem to fit there either.
I think you could try to play with the placement of these shapes or may even remove them from the legend, or try to add them somewhere on the main map. Changing their colour and their placement may also help. At least, the soldier on the left-hand side of the Shattered land bonus box and all 3 white shapes of the box that contain the impassables should be removed in my opinion.
- One more thing: The bands of the Hungarian flag are too straight. How about adding a waving flag effect?
- Also, would it be possible to update the shape of Lake Balaton to be more relalistic? It has a unique and emblematic shape that many people (foreigners also) can quickly recognize, and the shape of the lake on the map is not really like that.
http://maps.google.hu/maps?hl=hu&client ... CD0Q8gEwAA
Oneyed wrote:your story is still bullshit. the sample how much Hungarians look at the right to independence of another nations.
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text:
A heat wave across the western U.S. has been so punishing that rangers took up positions at trailheads at Lake Mead in Nevada to persuade people not to hike. Zookeepers in Phoenix hosed down the elephants and fed tigers frozen fish snacks. Dogs were at risk of burning their paws on scorched pavement, and airlines kept close watch on the heat for fear that it could cause flights to be delayed.
Here are pictures of the heat wave:
Follow AP photographers and photo editors on Twitter: http://apne.ws/15Oo6jo


text:
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text:
In his 1934 review of the frothy musical "Anything Goes," New York Times drama critic Brooks Atkinson wrote that Cole Porter "has written a dashing score with impish lyrics." Porter's singular talent was similarly praised for much of his career and was heralded again in 2011 with a new production of "Anything Goes" that won a Tony as the best revival of a Broadway musical. That production, directed and choreographed by Kathleen Marshall, is on a national tour and makes its way to Los Angeles this week for a six-week run at the Ahmanson Theatre.
Review: 'Anything Goes' is 'the top' at the Ahmanson Theatre
Brush up your Porter with our 10-question quiz.
How many did you get right?
0-2: Why can't you behave?
3-4: Just one of those things
5-6: Well, did you evah!
7-8: It's de-lovely
9-10: You're the top
'Casablanca' piano up for auction
'Anything Goes' just wants to have fun
Dudamel's salary hints at good-value return
PHOTOS: Hollywood stars on stage CHEAT SHEET: Spring arts preview 2014 PHOTOS: Arts and culture in pictures
PHOTOS: Hollywood stars on stage
CHEAT SHEET: Spring arts preview 2014
PHOTOS: Arts and culture in pictures


text:
Energetic track with elements sinth sound. Perfect for active, changing, dynamic business clip
Well played as loops
You will find two versions of the track in the pack:
Classic Business Track Original – 0:49
Classic Business Track Loop – 0:45
You may also be interested in tracks from this collection
In the archive you will find the wav and mp3 format
You can also check out my portfolio
And don't forget to rate this item after the purchase
Thank you for believing in my experience and using my tracks for your projects on VideoHive, ThemeForest or ActiveDen! If you need to change something or add. Let me know.
I really hope you liked my work !


text:
How to embed Lua 5.1 in C++
June 7th, 2008 mysurface Posted in Developer, Lua | Hits: 70445 | 3 Comments »
Lua, is a scripting language providing dynamic data structures, maths, io and string manipulations just like any interprete language such as Bash, Python, Ruby etc.
What is so special about Lua?
Lua is Fast, Light-weight and Embeddable.
Lua can be embedded into c and c++ programs and Lua core are statically complied with your c++ programs, meaning your c++ program itself are now becoming Lua interpreter that execute Lua scripts. To extend your c++ application to execute Lua script is simple, lets check it out.
Before you start, please download and install Lua from HERE.
Disclaimer: My example are based on Lua 5.1.3.
1. Create a simple Lua script and name it as foo.lua.
io.write("Please enter your name: ")
name = io.read() -- read input from user
print ("Hi " .. name .. ", enjoy hacking with Lua");
2. Write a cpp program clua.cpp to execute foo.lua.
extern "C" {
#include "lua.h"
#include "lualib.h"
#include "lauxlib.h"
int main()
int s=0;
lua_State *L = lua_open();
// load the libs
//run a Lua scrip here
printf("\nI am done with Lua in C++.\n");
return 0;
Lua API are in c format, in order to make it work with C++ you need to extern "C". luaL_openlibs(L) loading up all the basic libs such as IO, String, Math etc. I believe if you are using Lua 5.0, you have to replace luaL_open(L) to load the libs one by one like this:
3. Compile the clua.cpp with g++.
g++ -o clua{,.cpp} -llua -ldl
IMPORTANT! You need to link you program with libdl besides liblua. I believe the use of luaL_openlibs() are calling dlopen, dlclose, dlerror, dlsym which needs libdl.
Else you may get linking error like this:
/usr/local/lib/liblua.a(loadlib.o): In function `ll_loadfunc':
loadlib.c:(.text+0x917): undefined reference to `dlsym'
loadlib.c:(.text+0x924): undefined reference to `dlerror'
loadlib.c:(.text+0x9fc): undefined reference to `dlopen'
loadlib.c:(.text+0xa11): undefined reference to `dlerror'
/usr/local/lib/liblua.a(loadlib.o): In function `gctm':
loadlib.c:(.text+0x101e): undefined reference to `dlclose'
collect2: ld returned 1 exit status
4. Execute your c++ app
$ ./clua
Please enter your name: surface
Hi surface, enjoy hacking with Lua
I am done with Lua in C++.
Cool isn't it?
Lets try to change foo.lua into this:
io.write("Please enter your name: ")
name = io.read()
io.write("Hi " .. string.format("\27\91\1;38;40m%s\27\91\0;47;40m",name) .. ", enjoy hacking with Lua\n");
Now, run ./clua again! You name will be in RED, check out text color example HERE
Ofcause, in order to really extend your c++ apps to Lua script, you need more than lua_dofile(), you need to allow Lua script calling your c++ functions, you may need to access variables from Lua to c++ and vice versa. Well, mean while I am still learning, I will share more when I learn more tricks!
Reference and Tutorial!
Lua provides excellent documentation:
I am dilemma here whether should I post this at https://linux.byexamples.com or http://cc.byexamples.com. As an introduction post for Lua programming, I will put it on both blogs. For future post, if I write about Lua scripting, I will post at https://linux.byexamples.com and if I write about Lua C++ API, it will be at http://cc.byexamples.com.
Hope you enjoy this post, and start to script with Lua.
@lightstar: In case you are reading this, I would like to say thank you for introduce this wonderful language to me, I enjoy it very much!


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Posted on February 9, 2011
So they tell me February is Library Lovers Month. It's a nice idea, I suppose. Kinda wonder how they happened to pick the shortest month of the year for it. Maybe it's because so many libraries check out books for two weeks, and this is the only month made up just of two two-week sections.
February has always been about reading, at least since they invented those little hearts with words on them. These came in two different sizes when I was small, but neither one of them tasted like anything much. I think this was the idea, really: taught us not to eat what we read. (Or maybe it was to get us used to not expecting much in the flavor when we had to eat those love notes we later tried to pass in class.)
How do YOU plan to celebrate Library lovers Month? If we had all known about this, you could have donated one book on the first of the month, two on the second…well, no. You'd still be buried under the snow. Unless you built yourself an igloo and burned banana boxes to keep warm.
If you are short on other ideas, this is one of the big chocolate-buying months of the year. There are all sorts of reading room assistants, book fair managers, security guards, book fair managers, vice presidents, curators, and book fair managers that probably deserve a bit of Vitamin Ch. Make it one of those assortments that come with a little map showing where each flavor is, and we'll all go eat it in the cartography department.
At a pinch, George Washington's birthday is coming up, too, and few of us would turn down a donated cherry pie. (Yeah, yeah, you thought we only made pies out of new berries. That was funny in George's day.)
Say, Abraham Lincoln's birthday is nearly upon us, and he's on the five dollar bill. Donate enough of those and we could buy chocolate-covered cherries, thus hitting on all the holidays.
All right, all right: I suppose you want to show your love for libraries with books. That's the way we show our love for you, after all, with all those books you keep coming to see. You go right ahead. I don't see that I have a right to advise you on the matter, anyway.
I'M waiting for Book Fair Lovers Month. That's July, if you hadn't guessed. And there will be no problem deciding how to show your appreciation. Same as always: Cash, Check, or Plastic. We love those old traditions.


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LA GRANGE – Fifty of the Chicago area's top professional organizers are donating their time to help two local children save their sight.
Mirielle and Patrick St. Arnaud of La Grange were born with severely impaired vision as a result of Leber's Congenital Amaurosis (LCA), one form of Retinal Degenerative Disease that affects more than 10 million people in the U.S.
Organize 4 Eyes gives homeowners the chance to have their homes organized by professionals while funding research of the diseases. For $1,000, 25 homeowners will receive seven hours of home organization by two professional organizers (totaling 14 hours), along with services including paper shredding, junk hauling and assistance with selling items on eBay. Participants will be entered into a raffle for interior design services, computer services and more.
The 50 organizers will donate 100 percent of their fees to the Foundation for Retinal Research, which will use the funds for research of the NPHP5 gene, the gene that affects Mirielle and Patrick. The foundation already has restored vision in people with two forms of LCA through gene and retinoid therapy.
Organizing services will occur during June, July and August. To register, visit www.organize4eyes.kintera.org. Call Patty Wolf with questions at 708-828-6652.
Organize 4 Eyes is also looking for an additional $25,000 in matching funds from corporations, charities and individuals. Donations can be made on the program's website.
To watch a video featuring Mirielle and Patrick and learn more about their story, visit www.indiegogo.com/patrickandmirielle.


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Frank Horwill
- These articles were first published many year's ago and whilst some are as relevant today as they were when new, many are now mostly of historical interest as modern research and coaching methods have superseded them.
The Track Season Looms
By Frank Horwill
The former physio to the British team, Cliff Bould, once told me something I've never forgotten. "My clinic", he said, "fills up every April and May." The old adage "too much too soon" comes to mind…
An athlete who has, for six months in the winter, done nothing else but run 50 to 100 miles a week at six minutes a mile is a candidate for the physio's couch in early summer if care is not taken. I believe in one track session a week for two months (October & November), two for the next couple of months (December & January), and three for the final two months (February & March). This way athletes are gradually introduced to faster track work. This routine also makes for good cross country and indoor competition. (This procedure was used with Tim Hutchings, twice World Cross Country silver medallist, in 1984 and 1989.)
How much?
When we talk of track training, we inevitably think of repetition running. The pedantic use the term "interval training" for 100- and 200-meter reps, and all other distances beyond those are called repetition running. It matters not how we describe such running. The question we must ask is why we do it. Several reasons come to mind:
- If an athlete runs a full-out mile in four minutes, that's 60 seconds per 440 yards. If on another day he runs four separate 440 yard laps in 60 seconds with 60 seconds rest after each, he has run at the same speed and distance as was done in the maximum effort mile. The only difference is that there will not be the same build up of lactic acid in the body, so the athlete might manage ten 440 yards at the same speed and improve.
- Each repetition done vaccinates the athlete at what can be called Target Pace Serum. If the aim is 1.42 for 800m, the vaccination process can start with 8 x 200m in 25.5 seconds and eventually lead to 4 x 400m in 51 seconds.
- Repetition running gives the athlete a feel for pace judgement.
- The stroke volume of the heart during recovery periods increases and strengthens the heart. How can this be? The stroke volume is the amount of blood pumped out per beat and during exercise it can reach over 90ml/beat, but during the recovery period it can sour to 110 ml/beat x 120 bpm and decreasing.
The traditional method used for repetition training is to start slow and get faster. For example, Roger Bannister started with 10 x 440 yards in October at 66 seconds per lap and attempted to increase speed by one second a month, and by May the following year recorded many of his laps at 56 seconds. There is one drawback with this routine: an athlete may be divorced from world class pace for months or even years.
A more recent trend is to start with world class speed with good recovery and to extend the distance run while maintaining the same recovery period. For instance, world record pace for 5,000m is around 61 seconds per 400m. A starting point is decided up: let's say 300m in 45.6 seconds. The target is to achieve reps, totallying 5km at that speed (ie 17 x 300m). In order to be on time for them all, the recovery period must be adequate – 300m jog in 90 seconds might be possible. If achieved, it is time to progress to 13 x 400m in 61 seconds with the same recovery period of 300m jog in 90 seconds. The progression continues to 500m, thence to 1,000m and even 2,000m with the same recovery period of 90 seconds. The progression process may take weeks, months or even years to reach the ultimate goal. However, the athlete has never been away from world record pace. It's not something that causes a shake of the head and a remark like "I'll never run that fast". He has run that fast and is still running that fast!
How often?
We now come to the frequency of track sessions. The saturation point was reached when the late Mihaly Igloi of the Los Angeles Track Club ordered his athletes to meet him on the track at 6am and 6pm for six consecutive days. He got some good results, but we do not know the injury rate or the drop-out level caused by stress and staleness. Keeping athletes fresh and interested in their training is a major role for the coach. There are various ways of doing this:
- Track training every other day
- Avoidance of the same repetition distance being given twice in one week
- Untimed sessions where the athlete has to self-score out of five for effort: eg 1 out of 5 for little effort; 4 out of 5 for a major effort;
- One week in four off the track where a fartlek equivalent is done on the grass. If the track session was to be 4 x 800m in two minutes with 3 minutes recovery, the fartlek would be 4 x 2 minutes hard running with 3 minutes recovery.
- Varying the recovery times for the same session done previously.
Recovery times after reps is a very controversial issue. Bannister jogged the same distance after the rep. Many copied him: eg 10 x 440 yards, jog 44 yards, doing such a session 3 times a week – and were disappointed not to crack the 4 minute mile. However, Bannister also did 3 x 1+ miles fast on the track, and 5 x 880 yards. In a mile race, we don't get 180 seconds rest after each lap: we get none!
Gershler advocated the pulse returning to 120 bpm. Not a bad idea. If you do 4 x 400m in 52 seconds, the pulse will take longer to come down than it will after running 8 x 400m in 62 seconds. Fox and Matthews upped the recovery rate to 130 bpm. Some of the old Soviet greats used declining recovery periods, as do I. For example, 16 x 200m starting with 90 seconds rest and reducing by 15 seconds a time to 15 seconds, and then starting with 90 seconds again. Igloi advocated jogging half the distance of all reps, irrespective of the speed involved.
In my book Obsession for Running, I try to make sense of the recovery period problem which Seb Coe adopted.
Table 1: Recovery periods adopted by Seb Coe
|Distance of Rep
|Number of Reps
|Jog Recovery Time & Max Time
|Double (400m/ 3 min)
|Equal (400m / 3 min)
|Half (500m / 3 min 45 secs)
|Quarter (375m / 3 min)
|Eighth (200m / 90 seconds)
|Sixteenth (125 / 60 seconds)
The table is for those who subscribe to the start-slow-get-faster regime. Aouita, who claimed to train in the same way as Coe, said that the table was too severe for him and he doubled all the recovery periods. It's a good plan to experiment with this table by adhering to it one week and doubling it for the same session a following week and comparing the result. For example, an athlete wishes to do a session at 800m speed and does 8 x 100m in 14 seconds with 100m jog in 45 seconds, 3 minutes rest, then 4 x 200m in 28 seconds, jog 200m in 90 seconds, 3 minutes rest, 2 x 300m + 1 x 200m with 300m jog in 135 seconds, 3 minutes rest, 2 x 400m with 400m jog recover in 3 minutes. What will happen the following week when all the recover periods are doubled? They will, of course, be much faster.
So we can say the first method is to develop speed endurance and the second develops pure speed.


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FIFA has confirmed that it has granted a provisional license for Didier Drogba to represent Galatasaray.
The Ivorian sealed a move to the Turkish champion last month, only for his old club Shanghai Shenhua to claim that he was still contracted to the team.
However, the player's representatives maintained that he had the right to join another club due to nonpayment of wages, and his switch to Istanbul has now been ratified by the authorities.
"The Single Judge of FIFA's Players' Status Committee has authorized Turkish FF to provisionally register Didier Drogba," a statement on FIFA Media's Twitter page read.
"The Drogba decision is without prejudice and pending outcome of decision as to the substance of the contractual dispute with former club."
Drogba arrived in Istanbul last week to a rapturous reception from fans, and passed medical checks on Monday.


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NAMPA, Idaho — Some of Steve Martineau's bean acreage had already been cut and laid in even windrows, awaiting harvest, when golf ball-sized hail arrived on Sept. 5.
Two hours after the hail pounded his beans into the ground, another front brought an inch and a half of rain, covering his garden pole and lima beans in mud.
Martineau, who farms 7 miles south of Nampa, is among several southwestern Idaho growers now attempting to salvage as much of their crops as possible following the devastating hail storm, which swept through an area 3 miles wide and 25 miles long.
"Mud just saturated into the pods and started sprouting beans. It's pretty phenomenal," Martineau said Sept. 18 as he sought to harvest beans, some of which had already given rise to 6-inch plants.
He estimates 75 acres of bean fields sustained 40-100 percent losses, though he sought to dig and recover some of his beans using a grater blade. Though his beans were insured, he had no coverage on 7 acres of carrots that sustained an 80 percent yield hit, a field of flattened silage corn and 100 acres of foliage-stripped sugar beets.
"We've got some grain corn that it stripped every single leaf off. All that's left is the stalk, and the husk peeled a third to half the way down the ear," Martineau said. "A couple fields of silage corn, it took the corn down flat."
Mike Moyle, who farms in Star, Idaho, said his mint yields, which were averaging 100 pounds of oil per acre before the storm, were reduced to 20 pounds per acre. Moyle also sustained damage to more than 200 acres of corn.
He believes some of his neighbors had it worse, noting one grower's tomatoes were riddled with holes and local alfalfa seed growers had crops that were flattened, leaving seed heads to sprout in fields.
Nampa grower Doug Blickenstaff also had heavy damage to bean fields.
"It looks like a lot of loss, more than half," Blickenstaff estimated as he harvested what remained of his beans on Sept. 18.
Amalgamated Sugar Co. has a special policy allowing growers affected by hail damage to opt out of its program governing levels of nitrates, which make sugar extraction difficult. Company crop consultant George Schroeder said Amalgamated usually offers incentives to growers with nitrates below the average for their beet piling station and docks those who rise above the average. Schroeder said nitrates increase when plants lose foliage late in the season and have to grow leaves when cool weather should be spurring them to accumulate sugars.
Schroeder, who has about 1,300 hail-damaged acres in his service area alone, anticipates yields in affected fields will be down 2-3 tons per acre and sugars will also be down by at least a point. He said growers sacrifice $3.25 for every lost percentage point of sugar.
Martineau is among the growers taking advantage of the Amalgamated program, having opted out for about 70 of his hardest hit sugar beet acres.


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Fees for 2018/19 entrants. This is a Band 1 fee. The fees are per academic year. Please note that fees go up each year. Further details can be found in the Fees and Funding tab on this page or in the Registry Postgraduate Tuition Fees page