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All of Me
Sometimes my fellow poetry bloggers will write something so thought-provoking or inspiring, that I can't help but respond in poetry. One poet I admire, Malcolm James Furst, did so yesterday (see my About section) and caused me to write the poem you see below. I've decided to call it "All of Me":
Mr. Furst,
if i could be half on stage
what i am on page,
i am not sure if i would have the need
for poems.
you see, the true me is so scary,
a sight not to be looked at with unprotected eyes,
like Moses staring at God for the first time;
so instead of revealing my true self in person,
i write.
and in that writing,
there is so much room and space to be me
that my honesty starts dancing
without caring who's looking.
i mean,
i get into a groove
to an ever-changing beat in my own head–
forget two-stepping!
i move in free verses still i start sweatin,
til my permed hair starts thickening
or my afro starts shrinking
or my weave starts frizzing;
til the winding of my waist becomes dizzying;
til i'm the last one on the floor
and lights are being turned out
and janitors start mopping around my feet
and even the wetness of the soapy water inspires me.
and all that is left is poetry.
and reality.
and all of me.
Art Failed Me
art failed me.
i held so many high hopes for art
that when i finally reached the top of art's slope
and slipped,
i realized that i was climbing a shaky mountain,
not a solid volcano waiting
to erupt;
i was entering an empty house of dominoes
begging to be provoked.
i loved art,
but it failed me,
forced me to become more than
a spectator and practitioner
and tricked me into being
an indentured servant/slave/disgruntled worker/
disillusioned mate
infatuated with a partner
that ejaculates before i am satisfied.
art failed me because it does not produce
unless i get off my caboose
and do.
art failed me because it made me cry
the last time i was so inspired at what i saw
that i not only asked "Why?"
but "What can I do?"
art failed me because it stepped into my life
right when i had gotten chummy with the idea
of mediocrity.
just as i walked into the tattoo parlor
ready to ink the word "Normal" on my skin,
art busted in
and picked for me an indecipherable,
permanent symbol instead.
art failed me because it pointed out
the specks of dust in a seemingly perfect,
white world;
dared me to look in the eyes of people i'd rather ignore;
invited me to evaluate the very essence of my being
and be honest with my scoring;
summoned me to settle the score with myself;
instructed me to know myself
and walk with that knowledge.
i wanted to float in ignorance,
swim in the bliss that comes when one is so content
that "more" is not even a fantasy,
but something to be feared.
but art failed me.
and for that,
i am strangely
in love.
The Life of a Foreigner
i look at what is beautiful
and honestly find it
is there something wrong with me?
perhaps i see from different eyes,
pick up in my pupils
objects unseen by the blind
yet i am visually impaired
with images people claim to be here.
i hear, "this is art"
and think, "how stupid."
they say, "this is ridiculous"
and i respond, "how moving."
i am brought to tears by what others insist
to be insignificant;
my heart beats faster from words
that fly through ears and leave some indifferent.
perhaps from now on
i should introduce myself as who i really am–
an alien,
ask those who i encounter
to welcome me with open arms
to their alternate universe
as we compare our differences:
what makes us hurt,
what causes smiles,
what is a waste of time,
what is worthwile.
i will shake hands with every foreigner
until i find one who has the perfect fit
and whose fingerprints match my own
and i discover that i am not in fact
the escalator cried and moaned
like a mother who lost her son,
and the sound grew
on and on.
machines lack inspiration
and even knowing this, human beings become them:
ungreased, rusty-hinged, slaves to routine,
lacking color–
even the palest of us turn brownish-green.
i'm already dark-skinned
but pray every night that i won't turn
into that extreme…
groaning every morning as the world steps on my face,
continually working knowing
i'll never leave that place.
i'm more like a roller coaster,
going up and down, curving around at times
and eliciting reactions from others in the form of
screams and smiles of laughter.
no crying, just laughter,
coming straight from the belly
and sprinting out of tear-filled eyes.
i cry and moan inside, but pray that i'll
never be that dead inside one day.
one day this speculation won't even matter anymore.
when i don't have to hear weeping machines no more,
mourning over lost sons who succumbed
to the machine of complacency,
rolling back and forth and never walking
with a sense of
to live out dreams.
I am in Love
i think i have found my soul-mate.
i've heard that there's someone for everybody
and after dealing with some somebody's
that weren't for me,
i think i've found the one
who sincerely adores me.
our relationship is so fresh
and i'm kinda scared about revealing it so early
but some love is so strong
that you can't keep it a secret,
some love makes you feel so high
that it can't stay on the down-low
so here i go:
i'll start off by saying
that i never thought i'd be
in a same-sex relationship,
always imagined that the only one
who could complete me
would be a husband.
but i started having days when i smile for no reason
and now the tears that i cry come from inspiration.
this woman has shown me my potential
by giving her own struggle as an example.
she has faced so many dark days
but still lights up lives.
she has been attacked both physically and mentally
but still manages to survive
with her head held high.
her smile is sweeter than birthday cake
and when she laughs, i get all tingly inside
like waking up on Christmas morning.
i get scared and start mourning
the possible end of this friendship
because the last time i was this open,
i got disappointed.
but something tells me that this one is different,
that this one won't leave me.
in all honesty,
i am in love with this woman
who just so happens to be
it's funny
how it took hurt from others
for me to look in the mirror
to count my wounds
with water welling up in my eyes
and as the tears fell,
my vision got clearer and i saw
the beauty, the love
that i searched for long and wide
lives inside.
i am in love
with me.


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In this TD1 Minute weekly series, Kurt Hester, National Training Director for D1 Sports Training and a driving force behind The Dominant One Challenge, offers instructional tips on how to master your training and dominate your sport. In this installment, Hester provides a full training program for the 40-Yard Dash. For more information on the TD1 Challenge, visit thedominant1.com.
Training for the 40-Yard Dash takes serious preparation and precise scheduling. You can't use some workout that you throw together and hope for the best. To maximize efficiency and speed improvements, your program must be based on the four focal points of 40 training.
The following is an overview of a six-week training schedule that has proven to be an effective means for reducing 40 times.
Each workout consists of multiple components designed to increase speed via strength, speed and mobility exercises. Below you will find eight workout blocks that are found frequently throughout the program.
Foam and Ball Rolling (30 seconds each)
- Foot Roll
- Upper-Back Roll
- Lower-Back Roll
- Glute Roll
- Hamstring Roll
- Calf Roll
- IT Band Roll
- Psoas Roll
- Quad Roll
Short-Term Isolated Stretch (10 seconds each)
- Kneeling Hip Flexor Stretch
- Pigeon Hip Flexor Stretch
- Lying Quad Stretch
- Pretzel Stretch
- Hamstring Stretch
- Lower Back Stretch
Pelvic Alignment, Ankle Alignment & T-Spine Mobility
- Foam Roller Pelvic Squeeze - 3x30 seconds
- Foot Circles - 1x30
- Quadruped T-Spine Flexion - 1x15
- Wall T-spine Flexion - 1x15
Dynamic Warm-Up (30-50 yards)
- Easy Stride
- Easy Skip
- 3-Step Pick
- Quad Finger Touch
- External Rotation Skip
- High Kick
- Primetime
- Spiderman
- Stepover
- Dynowalk
- Backwards Reach Run
- Up Tall and Fall
Glute Activation
- Band Stomps - 1x10
- Band Figure 8 - 1x5 yards and back
- Cook Hip Lift - 1x10
- Band Abduction - 1x10
A-Sequence (20 yards)
- A-March
- A-Skip
- A-Run
- A-Sprint
- Wall Drills
- Static Holds
- Knee Drive
- Force Down
- 123 Hold
C-Sequence (2x10 yards)
- Resisted A-March
- Resisted A-Skip
- Resisted A-Run
Stay tuned for the final installment in my TD 1 Minute series on the 40-Yard Dash, which will put all the pieces of the puzzle together. Catch up with previous articles in the series:
Perfect 40-Yard Dash Technique
40-Yard Dash Training Program
40-Yard Dash Training Focal Points
Photo Credit: Getty Images // Thinkstock

subset: commoncrawl


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It could be the most exciting thing ever to happen to over-worked middle-class executives: a cheap, legal, non-chemical "drug" that claims to have the effects of contraband substances. Last week, the first "digital drug" hit the iPhone store. It's called Digipill, and its developers claim that twenty years' worth of research into neuro-linguistic programming has gone into the product.
The app, which is free, uses "psycho-acoustics" to produce effects similar to controlled substances. The first experiments conducted on the relationship between sound and mood were performed in 1839 by a Prussian scientist; even today, Olympic athletes experiment with the human body's response to sound in an attempt to improve their performance, says Digipill.
The product's advertised effects seem more recreational than professional: the company claims that its "powerful audio pills" can induce "relaxation, confidence or losing weight". Irish self-help author Brian Colbert is responsible for the "sophisticated production techniques" that have gone into creating Digipill.
According to Colbert: "Digipill has been uniquely formulated using specific blends of sound and language to gently engage and activate the mind. This makes it easier to bring about change, build new habits, and promote an overall sense of wellbeing." So far, so self-help, but the promise of a new wave of apps that offer to make you "happy, reflective or even excited before a night out" may be cause for concern.
The commoditisation of the experience of fixing our mood is nothing new: supermarkets and fast food retailers have been doing it for a long time. But with addiction rates rising all over the world, internet-scale economics are now being applied to the business of getting a fix, encouraging us to paper over underlying trauma with ephemeral and potentially destructive remedies.
"The Digipill app delivers a range of fast and effective 'pills', all of which can be downloaded and taken with you wherever you go – which means you're never far away from help and, of course, you never run out of pills," say the marketing materials. "Digipill is designed to be used when fully awake and induces a state of very deep relaxation. It is strongly recommended, therefore, that the app should not be used when driving or operating machinery."
Sound sinister to you? It probably should.


text:
Lately, I have started eating a healthier snack at night and have been able to trim off some more fat from my body. The snack consists of spinach, walnuts and a glass of milk. The spinach only has 3 grams of carbohydrates (no sugar) and 2 grams of protein with no fat per serving size. Although, I eat less than one serving according to the package. The walnuts do have 19 grams of fat per serving, but only 2 of those grams of fat are saturated and there are no trans fats. The walnuts do give you 4 grams of protein and only 4 grams of carbohydrates with less than 1 gram of sugar per serving. I feel this is a big improvement over me eating cookies every night and I do think it is contributing to my fat loss.
3 thoughts on "Night Snack"
You have a great goal in mind. For one, organic doesn't mean it will help you lose weight. There is organic sugar, which I do use, but refined sugar, organic sugar and refined flour all act the same, accumulating as fat on the body. What I have found to work for me (I hurt my knees and have not exercised in about 12 weeks but have altered my diet and have maintained my weight) is taking out/reducing the refined flours (such as bread, pasta, pizza), replacing them with whole grains (brown rice, bulgar, garbanzo beans, black beans, red beans, flax, etc.). One piece of bread a day is still fine, just be aware of where the majority of your calories are coming from pasta or meat or vegetables? The other is to replace refined sugar (high fructose corn syrup-read the label, sugar, cookies, muffins, breakfast bars, sweetened yogurt, etc.) with honey, limited brown sugar, fruit that has natural sugar, dried dates, etc. Start by gradually taking refined sugar/flour out with the goal of removing entirely from everyday diet; this may help you reach your goal. Basically, you need sugar in your diet, but just not the refined stuff (the history is that companies make more money on the processed stuff which has altered our mentality that this is normal in our diet). The resulting weight loss will come over time, not overnight. You will be healthier and feel better since a lot of the refined sugar causes headaches, depression, and just not feeling great. Also, changing your diet and liking it is hugely dependent on how you prepare your foods. Healthy food actually tastes better than the prepared stuff because it is not processed and it is fresh. The result is a satisfying fullness, less snacking, and giving your body the nutrients it is currently lacking. You will get sick less and reduce risk for cancers and other potential fatal disease conditions.Knowledge is key there are many false concepts and fads out there. Read for understanding and the weight loss will come naturally!
Honey can be good for you, but most honey is processed to a point where it is not good for you. If you eat it RAW and uncooked, unpasteurized, and right from the hive, it is good for you and contains lots of minerals, but it has lots of sugar in it, so eating lots of it is not good. Find a local bee keeper that does not heat his honey and has wild honey and buy that.good luck to you
Always please take a healthy snack along to function or whenever you are out.
By eliminating Gluten from my diet, we give our intestines a
way to endure the injury Gluten previously caused. According to some study inside American Journal of Clinical Nutrition 85: 1465-1477, 2007, various diets produce short- term weight reduction, but long-term perseverance is harder.


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This is a conversation and so long as there are no personal attacks, you are most welcome to join in.
Monthly Archives
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- Oils, Cholesterol and Carbohydrates
- What's in A Name Folks?
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- Eggsactly!
- LCHF Lifestyle – or why I don't diet
- 2013 in review
- Why We Need More Omega 3 in Our Diet and Less Omega 6
- Mr and Mrs Unpaid Guinea Pig
- I too cry ~~~~
Category Archives: Inflammation
I have been found guilty too of extremism
It was a little like going gluten free. (I am not diagnosed celiac) My Mother was responsible for my attitude of – if you are going to do something you may as well do it properly first time – saves on having to do … Continue reading
Posted in Addiction, Diabetes, Diet, Diverticular Disease, Fast Food, Food Addiction, Food Police, Gluten-Free, Grains, Heart Disease, High Carb Diet, Holistic Health, IBS, Indoctrination, Inflammation, Insulin Spikes, Irritable Bowel, LCHF, Liver, Low Carb High Fat Lifestyle, OBESITY, Paleo, Polyunsaturated Fats, RANT, Saturated Fats, Silent Inflammation, Sugar, Sugar Surges, Trans Fats, Triglycerides, Unhealthy Food, Unhealthy Processed Foods, Vascular System Tagged cholesterol levels, Fat Head, gluten free grains, LCHF, Low Carbohydrate High Fat Diets 3 Comments
What's in A Name Folks?
Wheat Germ Agglutinin is not a term most of us are familiar with, it is not signposted in the supermarket for you to easily find…. and I have not seen it advertised as being on special lately. It is there … Continue reading
Posted in Addiction, Arthritis, Autoimmune, Biology, Bread, calcium, Celiac, Diabetes, Diet, Doctors - medical Fraternity, Fast Food, Food Addiction, FOOD SUPPLY - Danger, Gluten-Free, Government Health Edicts, Grains, Healthy Food, Heart Disease, IBS, Illness, Inflammation, Irritable Bowel, Leaky Gut, Lectins, WGA Tagged digestion process, Grains, Human Body, Processed Foods, The Heart Foundation, WGA, Wheat, Wheat Belly, Wheat Germ Agglutinin Leave a comment
Why We Need More Omega 3 in Our Diet and Less Omega 6
It is becoming better understood that we consume far too much of the essential fatty acid known as Omega 6, to the detriment of the other essential one – Omega 3. As with all things in nature both of these … Continue reading
Posted in Fast Food, GMO's, Government Health Edicts, Grains, Heart Disease, Holistic Health, Indoctrination, Industry Shenanigans, Inflammation, Lies, OIL's, Omega's, Polyunsaturated Fats, seed oils, Silent Inflammation, SOY, Unhealthy Food, Unhealthy Processed Foods Tagged Dr. Rath, Inflammation, Mis-information, Omega 3, Omega 6, Polyunsaturated Oils Leave a comment
Mr and Mrs Unpaid Guinea Pig
Five years ago (2009) Wainwright et al Wrote: Current guidelines encourage ambitious long term cholesterol lowering with statins, in order to decrease cardiovascular disease events. However, by regulating the biosynthesis of cholesterol we potentially change the form and function of … Continue reading
Posted in Apoptosis, Autoimmune, Biology, Cancer, Cells, Cholesterol, CoQ10, Death by Medicine, Doctors - medical Fraternity, Drug Companies, FDA, Government Health Edicts, Heart Disease, Illness, Indoctrination, Industry Shenanigans, Inflammation, Lies, Liver, Muscles, Osteoporosis, Pain Management, Pharmaceutical Drugs, PhD, Population Experiment, RANT, Research, Scientific Research, Silent Inflammation, Statins, Stephanie Seneff (MIT), Vascular System Tagged Doctors, Guinea Pig, Heart Disease, Medical Testing, medicine, Misinformation, Permanent damage from statin drugs, research, science, side effects, statin drugs, Statins Leave a comment
Feeling Old and Increpit? Join The Club ~
You ache, you creak, are energy less, worn-out, forgetful and only 45? Every time you have visited your doctor and complained of these symptoms, you have been tested for all likely causes. The Good News? Nothing wrong with you! The … Continue reading
Posted in Apoptosis, Arthritis, Autoimmune, Cells, Cholesterol, CoQ10, Death by Medicine, Diabetes, Doctors - medical Fraternity, Drug Companies, FDA, Government Health Edicts, Heart Disease, Indoctrination, Industry Shenanigans, Inflammation, Liver, Low Fat Diet, Muscles, Pain, Pharmaceutical Drugs, Population Experiment, RANT, Selenium, Statins, Vascular System Tagged health, high cholesterol levels, medicine, science, Statin Misinformation, Statin Nation DVD, Statins Leave a comment
Muscle Weakness Can Kill You
Ok so you have had a hard day working in the garden and now you need a long hot shower to clean yourself off, and to loosen up those tense overworked muscles. A nice massage wouldn't go astray! The boys … Continue reading
Posted in Australian Health, Cells, Cholesterol, CoQ10, Death by Medicine, Diabetes, Doctors - medical Fraternity, Drug Companies, FDA, Government Health Edicts, Heart Disease, Indoctrination, Industry Shenanigans, Inflammation, Lies, Muscles, Pain, Pain Management, Pharmaceutical Drugs, RANT, Research, Scientific Research, Statins, Vitamin D Tagged Cholesterol, cholesterol lowering drugs, Cholesterol Research, footy field, health, medicine, Muscle dealth, Muscle wasting, peculiar places, steam baths, Stephanie Seneff Leave a comment


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'Zero Dark Thirty': Senate Drops Their Investigation
With the spotlight now off Kathryn Bigelow's Zero Dark Thirty (her controversial film about the hunt for, and eventual killing of Osama bin Laden, lost momentum during awards season and won only one technical Oscar at the 85th Academy Awards), the Senate Intelligence Committee has backed off from their investigation of the movie.
RELATED: 'Zero Dark Thirty' Investigation: Does It Pique Your Interest in the Film?
Back in January, after receiving complaints from top-ranking senators, including John McCain, about the torture scenes in the film, the Senate Intelligence Committee began a probe regarding the contacts used by Bigelow and Zero Dark Thirty screenwriter Mark Boal regarding the use of "enhanced interrogation techniques". The investigation was aimed to discover whether or not officials gave Bigelow and Boal "inappropriate" access to top. secret information.
RELATED: The Torture Uproar Surrounding 'Zero Dark Thirty'
According to Reuters, as of Monday, "the Senate Intelligence Committee has closed its inquiry into the filmmakers' contacts with the Central Intelligence Agency." An anonymous source told the outlet the committee gathered more information from the CIA, Bigelow, and Boal and that no further steps will be taken. Another source revealed that the "CIA did not tell the filmmakers 'enhanced interrogations' led to bin Laden. Instead, the agency helped develop characters in the film." (There is, however, a separate investigation by the Pentagon regarding information given to the filmmakers surrounding the details of bin Laden's death).
Bigelow, who was snubbed in the Best Director category at the 2013 Oscars, has publicly stated that Zero Dark Thirty and its depiction of torture, "is not endorsement." Interestingly enough, those very torture scenes in question which some deemed "too graphic" and sparked this uproar, was described by former SEAL Team Six member, Don Mann to Hollywood.com as "grossly over-exaggerated."
RELATED: 'Zero Dark Thirty': Why It Wasn't 'Too Soon'
[Photo Credit: Columbia Pictures]


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If you're on a diet but aren't seeing the results you'd like, you might be making one of these weight loss mistakes:
- Crash Dieting — Reducing your daily calories to less than 1,000 may make the pounds melt away, but eating so few calories trains your metabolism to slow down. Once the crash diet is over, your body burns calories more slowly — and you usually regain the weight.
- Skipping Breakfast — It may seem like an easy way to cut calories, but skipping breakfast can lead to unplanned snacking and eating larger portions at lunch. In fact, breakfasts that are high in protein and fiber can diminish hunger throughout the day.
- Not Snacking — Eating several small meals and snacks a day helps to control hunger and lose weight. Thoughtful snacking supports a higher metabolism, especially if the snacks are high in protein. Good, protein-rich choices include hard boiled eggs, nuts and deli meats or jerky (be sure to choose a reduced-sodium, preservative- and nitrate-free brand).
- Not Drinking Enough Water — Drinking water is important is you're trying to burn calories. Dehydration slows bodily functions and metabolism, and that means slower weight loss. Research suggests that adults who drink eight or more glasses of water per day burn more calories than those who drink less. Try adding a glass of water to every meal and snack to help fill you up and keep you from overeating.
- Avoiding Exercise — When you don't exercise, your diet shoulders the entire burden of losing weight. You can eat more of the things you like and still lose weight by becoming more active. The key is finding an exercise you enjoy. Spend time at different activities until you find one you want to do on most days.
It is important to remember that the best diet is not a diet at all, but a way of life that includes food you enjoy, exercise, and healthy habits.
Source: http://www.webmd.com/diet/ss/slideshow-diet-mistakes


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Page One
New housing planned for Southside Telegraph
Some relief for students looking for reasonably-priced housing in the Telegraph Avenue area may be on the horizon.
A proposal for a 20-unit apartment building in the Southside neighborhood has sailed through the city's permitting process with little opposition. However, some residents of the neighborhood are becoming concerned that the building could exacerbate the area's chronic parking problems.
After many meetings with neighborhood groups and two appearances before the Design Review Committee, Jim Novosel of The Bay Architects, has finalized plans for the building, which will be located on the south end of Telegraph Avenue at the corner of Carleton Street.
The proposed building will contain 17, two-bedroom and three, one-bedroom apartments, three spaces for retail outlets at ground level and a rear parking garage.
The current building at the site, which houses the Winner's Circle sporting goods store, will be demolished.
Novosel presented the project to the ZAB at its special meeting Monday night.
In interviews Thursday, many ZAB members expressed enthusiasm for the project. New ZAB member Andy Katz, a UC Berkeley student, said while he had some concerns about certain design elements of the building, he was excited about the prospect of new, student-oriented housing in the Southside area.
"I'm absolutely looking forward to having housing on that site," he said. "It's probably going to be primarily students that will live there. The apartments in the building will be somewhat smaller, and therefore lower in cost, than in many other new developments."
Katz said his objections about the building's design were mostly small issues the developer could easily address.
Other ZAB members presented more serious objections. Carrie Sprague said the drawings of the building's rear depicted a "fortress-like wall," which did not suit the character of the neighborhood behind it.
"To my way of looking, that building is much too dense in the back," she said.
Novosel said on Friday he had taken the criticism into account, and would consider ways to texture the wall in question. In his defense, though, he said he had put most of his time into the design of the front of the building.
"If you drive around Berkeley and look at any building from the last 80 or so years, it's the front where people put their resources," he said.
"Nevertheless, we're going to put some effort and money into making those facades nicer."
Neighbors said Novosel met with them continuously throughout the design process and was able to address their concerns before the plans went before the city.
Karl Reeh, president of the LeConte Neighborhood Association, praised Novosel's collaborative approach.
"We have been especially pleased that Mr. Novosel has been so proactive in getting our input on the building," he said.
There is one aspect of the project that is still generating some controversy – parking.
Reeh said the association was prepared to fight any additional off-street parking permits for new residents.
Though every new apartment in the complex will have its own space in the parking garage, Reeh feared that some residents may have more than one car and may seek to park it on the street.
"The parking is very tight on those blocks right now," he said. "We feel that if each apartment had an additional car, parking in the neighborhood would become very difficult."
"Our association is prepared to appeal the project to the City Council if this isn't settled at the next ZAB meeting."
Mark Rhoades, the city's director of current planning, said he does not know whether the Finance Department – the agency that issues neighborhood parking permits – has the technical capability to block new permits from certain addresses.
Rhoades said his department is currently discussing the issue with the Finance Department.
Novosel said the owner of the property, Joe Kelly of Albany's K&S Company, would not seek to fight the neighborhood association on the issue.
"My client says that he'll agree with whatever the consensus opinion is at the ZAB," Novosel said.
The ZAB will vote on the project Jan. 10. If approved, Novosel said, the building is expected to begin renting sometime in the summer of 2003.


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There's something to be said about recircling your past.
I've been successfully semi-running using the Couch to 5K app. I haven't been running a ton as I'm still easing back into it and am beyond fearful of re-injury, but I've been supplementing with swimming and lifting and hot yoga. (THAT was an adjustment. Running friend and I started making it a semi-habit again, and I swear I can feel every single muscle in my butt/shoulders/whatever our instructor focused on the next morning.)
I am admittedly not a morning person in the slightest, but a friend and I were chatting last night – he and I used to get up early on Sunday mornings, run, and end at Whole Foods for a donut. (The best kind of run.)
I needed a few things at Whole Foods and it's easier to achieve world peace than it is to park in their lot, so I decided to go run and end there again. Today's "plan" was alternating 90 seconds of running and 2 minutes of walking for a half hour. That's about a 2.5 mile route for me.
And en route, I ran by where I got my MRI.
I had to push myself to get diagnosed and get treated, but I'm better off for it. The fear of the unknown inhibited my healing, but I overcame it and grew stronger.
The fear of the unknown and the subsequent journey to growth has manifested itself in other ways in my life. I'm proud to say that I will be moving from the classroom to administration this summer and becoming instructional coach at my school. It's hard to think that I'm writing my last lesson plans right now, but I welcome the challenge.
And I was humbled to learn that I was nominated, and then elected this past Sunday, to become a deacon at my church. Deacons are involved with the congregation through kindness and acts of service. Between these two huge changes in my life, I'm excited to see where God will lead me and what lessons I'll learn.
(Epilogue: I didn't get a donut on this run. They raised the price! I got a lime La Croix instead and sulked.)


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I just can't... while it's not illegal to ride in the back of a truck in NC, this seems downright idiotic. I'd almost say "whatever, do your thing" if they were further down in the bed -- but they're nearly level with the top side of the bed
Anyway, pic is from a local WRAL reporter that posted on Facebook. Looks to be I-40 West between exit 291 and exit 289.


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About Huron Tours and Travel
John Kosta Sr. and his daughter-in-law Katie Kosta
John Kosta Jr. and Katie Kosta
Huron Tours and Travel is a very experienced travel company specializing in custom-built excursions for events such as the Chelsea Flower Show in London, the Puccini Opera Festival in Italy, the New Orleans Jazz & Heritage Festival, New York's Westminster Dog Show, The Philadelphia Flower Show, the Crufts Dog Show in Birmingham England, Munich's Oktoberfest and more. Please
click here to see a list of our past tours. We have had the pleasure of giving great vacations to thousands of discerning travelers, many of whom have traveled with us on 10, 15, and even 20 different trips!
As an family-owned and owner-managed company, Huron Tours and Travel, Inc. (HVT) was one of the first travel agencies in Michigan, founded in Ann Arbor in 1961 as Hodges Travel. In 1985 John Kosta purchased the business and began his travel adventure.
In 1987, HVT was designated the exclusive tour provider for the Ann Arbor Flower & Garden Show,
and handled the arrangements for 37 separate tour groups and garden club visits.
The agency offered its first garden tour to England three years later.
As our 22nd annual Chelsea Flower Show Tour approaches, Huron can proudly
say it has taken more garden lovers to London's Chelsea Flower Show
than any other United States company. And we don't just do gardens!
Over the past 50 years, HVT has designed and escorted hundreds of tours to
events all over the world. (See our Tour History for a nice sampling.)
Over time, our group travel expertise developed and we began to focus exclusively on our group tours. To reflect that change, Huron Valley Travel was renamed Huron Tours & Travel.
What is truly special about a family run business is the passing of the torch from one generation to the next. In 2009 Huron Tours and Travel's daily operations were assumed by John Sr's son John Jr., and his wife Katie. Though originally located in the "Huron Valley," Huron Tours' headquarters now overlook the mighty Mississippi River in New Orleans, where Katie was born and raised, and John Jr. has called home for many years.
John Jr. grew up in the travel business and is excited to follow in his father's footsteps. He strives keep the tradition of exceptional tours and first class service alive for the next 50 years,and beyond.
Many of you have had the pleasure of Katie's assistance over the past few years as she has been spearheading our group tours both in the office and on site, keeping everything running smoothly. Katie is full of energy and is eager to tell you all about our upcoming tours! She has many new exciting adventures in the works and the first tour she ever developed was a sell out!
John Sr. is going to try his hands at retirement, but will be continuing on in an active role and rest assured you will see him on many upcoming tours. He is so proud that the family business is being embraced by the next generation who both have such a passion for travel, and people.
As always, we strive for an excellent travel experience for all our guests from the first e-mail or phone call to the last farewell! Keep watching
www.HuronToursAndTravel.com for all the latest tour updates!
Old phone number: 734-761-1300 inactive. Contact us at 800-734-1192
Old phone number: 734-761-1300 inactive. Contact us at 800-734-1192
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■ Soccer
Former player kills self
Former FC Barcelona player Sergi Lopez Segu died on Saturday after throwing himself under a train, Spanish national radio reported. He was 39. Lopez Segu, who played 19 first-division games for the club in the late 1987-1990 and represented Mallorca and Zaragoza, was said to have taken his life in his home town of Granollers, close to Barcelona. The former player, the brother of AS Monaco midfielder Gerard Lopez Segu, reportedly suffered from personal problems. No details were given. Lopez Segu's death was the second tragic incident to have affected Barcelona in the past two days. On Friday, the father of team captain Carles Puyol was killed in an accident at work.
■ Soccer
Bogdani's brace seals draw
Albanian Erion Bogdani notched a brace on Saturday afternoon, helping Siena clinch a last-gasp 2-2 draw against struggling Parma. The Tuscany hosts, who received a one-point penalty for a late tax payment, rose on to 16 points from 10 games and lie fourth behind Roma and joint leaders Inter Milan and Palermo, while Parma remain low in the standings on eight points. Parma's inspired play maker Domenico Morfeo opened the scoring on 35 minutes, firing under the bar from close range after controlling with his chest a loose ball off a corner kick.
■ rugby union
Umaga scores again
Former All Black captain Tana Umaga went some way further to justifying his enormous salary at French second division rugby club Toulon, scoring the match-winning try against Dax on Saturday. With Dax leading 16-15 with 10 minutes to play, Umaga powered over for a try to delight the 12,000-strong home crowd. The 33-year-old center, who is reported to be earning 300,000 euros (US$381,648) while he takes a temporary leave of absence from the game back in New Zealand, also scored Toulon's only try in his winning debut last week. The result saw Toulon rise into fourth position in the highly competitive league on 24 points, two behind Dax, but still 10 and 11 points adrift of Auch and leaders Beziers respectively.
■ Tennis
Bartoli, Poutchkova in final
Second-seeded Marion Bartoli of France and eighth-seeded Olga Poutchkova of Russia will meet in the Bell Challenge final after rallying from a set down in their semi-finals on Saturday. Bartoli defeated Lilia Osterloh of the US 3-6, 6-3, 6-1 and has a chance to end her year as she started it -- with a title. She won in Auckland, New Zealand, in the first week of the year, and won her second career title in Tokyo last month to break into the top 20 rankings. In the other semi-final, Poutchkova beat fourth-seeded Severine Bremond of France 2-6, 6-0, 7-5 to reach her second final in two months. The Russian teenager was finishing her year on a high with her 15th win in her last 19 matches.
■ Athletics
Hurdler stalker detained
A Swedish court on Saturday detained a man accused of stalking European 100m hurdles champion Susanna Kallur. The 26-year-old Frenchman, who reportedly lives near Lyon, is suspected of assaulting a doorman at a local indoor hall where Kallur practiced last week. During interrogation with police, the man said he is in love with the Swedish athletics star. He spent three weeks in Sweden trying to get in touch with Kallur. "She has never met this man; we have managed to keep him away from her," said her father Anders Kallur, a former Stanley Cup champion with the New York Islanders. The suspect must be charged or released by Nov. 11.
■ Asian Games
Torch relay hits Bangkok
The Asian Games torch was carried through the streets of Bangkok yesterday, one leg of its 50,000km journey by boats, planes, bicycles and camels to the site of the event next month in Qatar. The final runner will carry the torch into the main stadium for the games, which will run from Dec. 1 to Dec. 15 games in Doha. The 14km relay in Bangkok began and ended at the National Stadium, where ceremonies and fireworks were scheduled for later yesterday. The torch will be flown to Mashad in Iran tomorrow. Organizers say that 3,500 bearers in 15 countries will have carried the torch by the time it reaches Doha after a 50-day journey. Forty-five countries are scheduled to participate in the 15th Asian Games, the continent's version of the Olympics. The last quadrennial event was staged in South Korea.
■ Boxing
Diaz defends WBA title
Undefeated Juan "Baby Bull" Diaz successfully defended his World Boxing Association lightweight title for the fifth time by unanimously outpointing Fernando Angulo on Saturday. Diaz, 23, improved to 31-0 in the fight. He receiving winning scores of 118-109 from judges Luis Pabon and Gerald Maltz and 116-111 from referee Raul Caiz. Angulo (18-4) lost for the first time since July 2002. He had won 13 straight fights. The 12-round bout, held in Chase the infield of Chase Field in Phoenix, Arizona, featured few fireworks. Diaz built up a lead through the first six rounds but couldn't put the gritty Angulo away. Diaz landed several heavy shots to Angulo's head, but each time the challenger responded with a flurry. Caiz took a point away from Angulo for holding in the sixth round and warned him for headbutting Diaz in the eighth.
■ Running
Mbote wins Seoul Marathon
Kenya's Jason Mbote won the JoongAng Seoul Marathon yesterday, taking home the US$50,000 prize with a time of 2:08:13. Fellow Kenyans Kirui Paul Kiprop (2:09:05) finished second and Maniym Philip (2:09:35) finished third. The women's race was won by South Korea's Kim Hye-kyong in 2:40:36.
■ Horse Racing
Invasor wins Breeders' Cup
Invasor pulled alongside Bernardini in the stretch and blew past the seemingly invincible colt for a stunning victory in the US$5 million Breeders' Cup Classic at Churchill Downs in Kentucky on Saturday. The victory in the richest horse race in the US was the ninth win in 10 career starts for the 4-year-old Invasor, who was bred in Argentina and is Uruguay's Horse of the Year. After his victory over a star-studded lineup, Invasor is likely to be voted the world's Horse of the Year.
The NBA said was re-evaluating its training program in China following allegations of abuse of young players by local staff and harassment of foreign staffers at a facility in Xinjiang. The comments come after a report by ESPN that quoted unnamed American coaches as saying that Chinese coaches hit young players. One American coach who worked at a camp in Xinjiang complained of harassment by local police, the sports network said. "The allegations in the ESPN article are disturbing," NBA deputy commissioner Mark Tatum said in an e-mail statement on Thursday. "We ended our involvement with the basketball academy in Xinjiang in June
Taiwan Steel on Sunday grabbed three points with a narrow 1-0 win against Hang Yuan FC, to move into the No. 2 spot on the Taiwan Football Premier League (TFPL) log, while Taipower FC beat NTUS 2-0 to maintain first place. Taking advantage early in the match of opposition defenders who had not yet settled down, Taiwan Steel's attacking trio of Wu Chun-ching, Marc Fenelus from the Turks and Caicos Islands, and Benchy Astama from Haiti pushed forward with good passes. After only one minute of play, Fenelus dribbled from the right flank, feeding a short pass inside the penalty area to
LEAVING IT LATE: Rakuten added late runs last night to add to wins on Wednesday against the Brothers and the Lions on Friday that went down to the last batter The Rakuten Monkeys rallied to post three late runs for another close win, prevailing 5-3 over the Uni-President Lions yesterday as Taiwan's second-half CPBL season got started with lower scoring output, but exciting finishes. It was Rakuten's third win in a row. In two games this week, they seized victory in dramatic fashion with their last at-bat and have drawn level with the CTBC Brothers on top of the table after yesterday's results, 0.5 games in front of the Fubon Guardians and 1.5 games ahead of the Lions. It was tied at 1-1 early, with Rakuten hosting the Lions at the Taoyuan Intenational
STAYING COOL: Hamilton said that his 'heart nearly stopped' when he noticed the puncture, but he kept going to beat Alain Prost's total of six home wins in France Lewis Hamilton said he feared he might not make it home when a last lap puncture almost derailed his charge to a record seventh British Grand Prix victory on Sunday. "I didn't think I would make it round the last two corners," the world champion said. The front left tire of his Mercedes had delaminated and deflated on his final lap, leaving the six-time world champion to nurse his vehicle to the finish as second-placed Max Verstappen hunted him down. "I just can't believe it," Hamilton said. "It was heart-stopping. I backed off and stayed chilled and was so glad it happened on


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A Sony Xperia SL has been spotted online, hinting at a refreshed version of the Xperia S for later in the year. Bearing a LT26ii model number, it is strikingly similar to the LT26i that accompanies the Xperia S. Thus far the details are still a mystery however we suspect a chief difference will be in the form of Android 4.0 Ice Cream Sandwich or Android 4.1 Jelly Bean preloaded.
The Xperia S was, and still is, a very powerful device, with feature such as a 4.3-inch (1280×720) display, 1.5 GHz Qualcomm MSM8260 dual-core CPU, 1GB RAM, and 12.1-megapixel camera. We wouldn't mind 2GB RAM for the Xperia SL nor would we turn our nose at a little quad-core action either.


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By now, every football fan has seen Richard Sherman's epic post-game rant after last Sunday's NFC Championship game between the Seattle Seahawks and San Francisco 49ers.
While Sherman's emphatic harangue has sparked controversy in the media, a few pint-sized fans had a little fun re-enacting the interview with FOX Sports. Watch the adorable video above.


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A security scare at T.F. Green Airport in Rhode Island has ended, but there are delays.
Officials evacuated the terminal after an unauthorized person broke through security.
The breach happened just before 8 Friday morning.
Officers blocked incoming traffic to the airport and diverted cars from the Airport Connector to two locations on Post Rd. – the Ann & Hope parking lot and New England Tech parking lot.
No details on the person who breached security or if charges will be filed.
T.S.A. is in the process of re-screening passengers.