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A lot of Star Wars fans were very afraid when Disney bought the rights to the franchise. Added to that was the fact that they hired J.J. Abrams, who had recently filmed the reboot of the rival Star Trek films. How can one director maintain the integrity of two such different universes?
With The Force Awakens we are for the first time introduced to a female lead character in the series. Granted, both Leia and Amidala were strong characters, but Rey is more than ever before in the franchise dominating the screen. Next to that, Finn is the first non-white human to get a lot of screen time (Samuel L. Jackson as Windu really didn’t get that much attention). With this more emancipatory approach Star Wars sets a good tone of change in its previously very white and masculine universe.
Both Rey and Finn give us potentially interesting personas. ‘Potentially’ because throughout the movie there are quite a lot of loose ends or suggested background elements, but we don’t find out that much about them in the actual movie. We’ll likely find out more about Rey’s family background and about why Finn as storm trooper is able to show emotion in the next two episodes, but The Force Awakens could have done with a bit more depth to both characters.
The biggest strength however comes with Kylo Ren, the new villain, who is the most ambiguous villain we’ve seen to date in a Star Wars movie. And yes, that includes Darth Vader. Though the similarities with Darth Vader are very clear, Adam Driver as Ren shows us an emotional struggle in a much more convincing way than Hayden Christensen’s Darth Vader was able to do.
Plot wise, The Force Awakens is not interesting. The story line is very predictable and holds no surprises whatsoever. Abrams seems to have a tradition in that, with Super 8 for example he also didn’t bring much new to the screen, but rather delivered a tribute to Steven Spielberg’s Close Encounters of the Third Kind and E.T. He seems to have done the same with the latest Star Wars: it’s a tribute to the original series.
For most elements of the plot, parallels with older Star Wars movies can easily be found, and while I normally would be very disappointed about this, the actual filming and build-up was so well done that it wasn’t the case. Some claim this was due to Abrams being worried about it becoming a flop, and had rather seen him take a risk like George Lucas did with the prequels, and while I can follow the reasoning, in the end, I’m happy that The Force Awakens was a great cinematic experience rather than a risk-taking flop. And big surprise, Abrams was able to leave his trademark overload of lens-flares behind: he stayed true to the gritty and not-so-perfect universe that Lucas created in the first trilogy.
The Force of the Movie
The movie is fast-paced and thrilling throughout. The action sequences, including the lightsabre battles, are some of the best in the whole franchise, but without comprimising the Star Wars character. With the prequels Lucas went out of balance by having a too dramatic Anakin Skywalker (with no sense of humour) to a ridiculous Jar Jar Binks. By contrast, The Force Awakens succeeds amazingly at restoring the balance of the original trilogy: an epic story with great action and a healthy portion of self-relativising humour.
The Force Awakens leaves us with a lot of unanswered questions and a rather uncreative plot, but at the same time compensates well for this by it’s great filming, dialogue, and action scenes. I can’t wait for the Star Wars VIII.
Star Wars: The Force Awakens – J.J. Abrams (Disney, 2015)


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Rethinking Healthcare Advertising: From Boring to Branding
Each passing year sees the healthcare industry spend more on marketing and advertising, totaling $9.7 billion in 2015. Despite the relatively large budget, the campaigns and advertisements that emerge are generally not particularly innovative and often downright boring. What’s causing the creative fuse to break in healthcare advertising? And how can creative professionals, pharmaceutical companies, and pharmacies work against this habit?
Healthcare advertising is subject to heavy regulation, which pushes the advertising creative into a corner from the get-go. The subject matter is also usually technical and serious, with the goal of curing and increasing the quality of life of patients in need. Therefore, the terms B2B and B2C are no longer useful, and healthcare’s unique predicament demands a new category with all that entails: new marketing language, motivations, KPIs, and concepts.
The key is to address the emotional element in healthcare, as doctors aren’t just purely rational actors with a prescription pad. Infusing brochures, product launches, and conferences with human emotion can create a connection in doctors that will increase brand exposure when a patient in need comes through the door.
When patients do come through the door, they are in need of medicine and in the market. Healthcare marketers need to understand this consumer behavior that no one looks for a medication unless they’re sick, and so long-term brand recall is essential. Studies show that doctors both feel added pressure to prescribe certain drugs when patients saw them in DTC advertising. To achieve this long-term recall, a strong move is to break the fourth wall. This old theatre technique bypasses the standard, drab conversation in healthcare to address consumers as they are: people.
Healthcare advertising is a delicate balance, but by shifting the perspective on marketing only slightly, campaigns can stand out and achieve record results.
Follow us on social media for the latest updates in B2B!

domain: medical


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Bob Mrazek graduated from Cornell University, served in the U.S. Navy, and served five terms in the U.S. Congress. Mrazek authored the Amerasian Homecoming Act, which brought nineteen thousand children of Americans who served in Vietnam to the USA. He also authored the National Film Preservation Act, which established the National Film Registry in the Library of Congress to protect films of cultural importance. Since leaving Congress, Mrazek has authored ten books, earning the American Library Association's top honor for military fiction, the Michael Shaara award for Civil War fiction, and Best Book (American History) from the Washington Post. He also wrote and co-directed the 2016 feature film The Congressman. He lives in upstate NY and Maine.
"'Indomitable' is an understatement. Florence's breathtaking story
causes us to remember that one person, can indeed, change the lives
of many."--Judith L. Pearson, award-winning author of Belly of the
Beast and Wolves at the Door
"[A] MUST READ for all!... incredibly hard to put down."
--The Reading Frenzy
"A crisp chronicle....WWII buffs will relish this inside look at life under Japanese occupation."--Publishers Weekly
"A monumental biography....Details of Finch's life are blended deftly with the chronology of the Philippines and the world at large....What is special about this biography is the fashion in which certain interesting and controversial topics come into view... historians have long debated whether or not America was really prepared for World War II....Robert Mrazek is to be praised for his serious research and superior writing style, both of which make this chronicle of Florence's real-life adventures an absorbing saga. Her receipt of the Medal of Freedom spotlighted her brave, fearless war effort, just as The Indomitable Florence Finch brings her life and service to our attention."--Washington Independent Review of Books
"A riveting story of courage and sacrifice....Mrazek's book is a treasure, an eminently readable tribute to the wartime heroism of one brave woman."--The New York Times Book Review
"A wonderfully graphic and moving account of the selfless and courageous role played during the Japanese occupation of the Philippines by Florence Finch, one of the great unrecognized heroines of World War Two."--Saul David, author of Crucible of Hell: The Heroism and Tragedy of Okinawa, 1945 and The Force: The Legendary Special Ops Unit and WWII's Mission Impossible
"Acclaimed novelist and historian Mrazek has crafted a compelling narrative which also provides rich coverage of the overall war in the Philippines. A perfect match of author and subject."--Booklist
"An incredibly moving and powerful story. In these absorbing pages, the Filipino experience in World War II comes to life.... Mrazek shows us the triumph of the human spirit over the worst of adversity. Florence Finch is a hero for the ages."--John C. McManus, PhD, Curators' Distinguished Professor, Missouri S&T, author of Fire and Fortitude: The U.S. Army in the Pacific War
"An American hero-long forgotten-finally gets her due in this riveting narrative. You will absolutely love Florence Finch: her grit, her compassion, her fight. This isn't just history; she is a woman for our times."
--Keith O'Brien, the New York Times bestselling author of Fly Girls
"Mrazek expertly...showcases a wealth of primary-source material, and skillfully invites readers into Florence's remarkable life. An engaging read for all interested in women's or 20th-century history."
--Library Journal (starred review)
"Mrazek's book provides readers with a firsthand account of the importance of alliances....Readers also get a strong sense of the courage and fortitude demonstrated by both U.S. soldiers and Filipino civilians....Mrazek documents the selfless courage of a civilian woman (and eventual Coast Guard female reservist) who served so others might live."--Commander Brooke Millard, U.S. Coast Guard, Proceedings magazine
"Mrazek's writing is intelligent...a beautiful story...a book written from the heart."--LitHub
"Robert Mrazek...tells inspiring stories of extraordinary heroism with verve and heart. The story of the amazing war widow, Florence Finch, who risked her life to save American POWs in the Pacific, is by far his finest yet. A beautiful hymn to a forgotten heroine."--Alex Kershaw, bestselling author of The First Wave and Avenue of Spies
"Thanks to Robert Mrazek's rich and fast-paced narrative, we can add Florence Finch's name to the honor roll of World War II heroes such as Raoul Wallenberg and Oskar Schindler who risked their lives to save others from certain death. Her thrilling story, expertly told by Mrazek, proves that there are still stories of Second World War heroism that remain untold."--Thurston Clarke, author of Pearl Harbor Ghosts and the New York Times bestselling The Last Campaign
"The richly detailed account of a courageous woman's life."--Kirkus Reviews
"The searing tragedy and epic heroism of Florence Finch... is an enthralling and inspiring narrative.... A stellar hero of the Philippine resistance who risked all to save the lives of many others."--Richard B. Frank, author of MacArthur and winner of the Truman Book Award
"The story of Florence Finch may not be well-known among WWII history buffs, but it should be, especially after reading Mrazek's meticulous retelling of her life's story...Mrazek... does not leave any important detail out of the book. This biography is thorough, engaging and at times heart-breaking. The narrative seems like it's pulled from a war movie or a spy thriller....The Indomitable Florence Finch restores this powerful woman's story into the public consciousness and gives her life its proper due."--John Soltes, Hollywood Soapbox
"This soul-stirring story of a true heroine of World War II brought tears to my eyes."--James M. McPherson, Pulitzer Prize-winning author of Battle Cry of Freedom
"Riveting...Florence's astonishing journey is expertly told....This aptly titled book is an un-put-downable story of bravery in a world turned upside down by war....Mrazek, an engaging writer whose work is based on a foundation of extensive research, is at his best in describing Florence's transformation from being nearly overwhelmed by her circumstances to becoming a savior for so many POWs."--The Portland Press-Herald
"Mrazek's narrative vignettes [are] interesting and informative....If one looks at the whole of [Florence's] life of early suffering and stigma, quiet service and loyalty and a stunning leap in adverse circumstances to dangerous and life-threatening action for others, it stands to reason that she was what she was for the life she had lived."--The Manila Times
One of BookBub's 12 Best New Nonfiction Books This Summer!One of Amazon's Best Books of July 2020!
"Robert J. Mrazek unfolds [Florence's] audacious plan to help prisoners and underground freedom fighters....The writing is brisk and energetic; the saga unfolds with enormous suspense."--The Wall Street Journal

domain: literature


text:
HealthCare Travelers (Therapist) - Boone, NC
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text:
Photo Gallery 5 Images
ROSEBURG, Ore. – A Roseburg family has been forced out of their home after a fire broke out early Tuesday morning.
Firefighters found the back gaming room filled with flames when they showed up at the home on Balsam Avenue just before 6 a.m.
Crews put the fire out and managed to keep most of the damaged contained to that room.
All of the residents got out safely, but their cat and two pet mice died.
Officials said the fire was caused by bedding that got too close to a heater and caused $50,000 in damage.

domain: news


text:
Photo: Johnny Hanson, Staff
Boat sellers say they're seeing stronger sales but say they're hoping for continued consumer confidence and the easing of worries about drought conditions in the state.
The boating industry will continue its strong rebound as long as the economy follows suit and drought concerns recede, organizers and participants at the 57th Annual Houston International Boat, Sport & Travel Show at Reliant Center say.
To continue reading this story, you will need to be a digital subscriber to HoustonChronicle.com.
Get your All Digital Pass to Houston insider news and analysis


text: More than a quarter of the world's carbon dioxide emissions come from burning fossil fuels to produce heat and electricity. Nuclear energy plants do not emit criteria pollutants or greenhouse gases when they generate electricity. Thermal-neutron reactors are the most common type of nuclear reactor, and light water reactors (LWRs) are the most common type of thermal-neutron reactor, which uses normal water as the primary coolant. Localized corrosion in the primary coolant circuits (PCC) is a big problem in LWRs. The rate of corrosion is often determined by certain electrochemical properties, such as the electrochemical corrosion potential (ECP), solution conductivity, temperature, pH, flow rate, and the kinetics of the reduction of a cathodic depolarizer (e.g. O2) on the surfaces external to the crack. Mechanical loading (stress intensity factor on the crack) and micro-structural/micro-chemical factors (e.g. grain size, precipitates, degree of sensitization) may also contribute to this problem. To address this problem, researchers at the University of California, Berkeley, have developed an operating protocol in which the PCC are protected over wide ranges of parameters as the reactor progresses through a fuel cycle, including: temperature, pH, ECP, solution conductivity, flow rate, and stress intensity factor. Laboratory models using Berkeley approach suggest significant LWR optimization while adding levels of safety and lowering operational costs (e.g., by avoiding primary water stress corrosion cracking in Alloy 600 steam generator tubes, which is a major corrosion phenomena in operating a PWR). In fact, Berkeley’s solutions require minimal modification to the reactor PCC, and in most cases, can be implemented with no modifications at all.

domain: design


text: Holland’s complex fantasy debut blends myth, palace intrigue, and magic into a tale of self-discovery. It’s set in the kingdom of Sempera where blood is turned into currency and used to buy eternal life. The rich families like the Gerlings extend their lives by imposing excessive taxes on the poor. No one is more resentful of this system than Jules Ember. Years ago she and her father were forced to flee from Everless, the Gerlings' estate where Jules worked as a servant. But now with her father dying, she knows she must return to earn more time for him before it's too late. Going back to Everless brings more danger than Jules could have ever imagined and she's soon immersed in the violent secrets of the Gerling family and the Queen of Sempera.

domain: entertainment


text:
I am redesigning my site and all I need is a sweet logo. The site is http://www.gametabs.net. It's a site dedicated to guitar tablature of video game music, and thus I've decided that I want an illustrated logo of an old NES that is dispensing sheet music through its flap. A good friend of mine was kind enough to create a logo like this for me, but it didn't really turn out the way I wanted it to. I've attached the logo to this message. I like the cartoonish appearance of the logo he made and it's something I'm definitely aiming for (notice the outrageously thick outline), but I'd like something a little different. Maybe if the NES was tilted to the side and the sheet music coming out the flap was sort of waving a little, that way you could definitely tell that the sheet music is coming from the NES rather than laying up against it or something. I'd also like the actual sheet music to be a little better. The logo should be transparent so I can put it on whatever banner background I want, and it should take up an area of about 250x120 pixels
16 freelancers are bidding on average $39 for this job
Sir, This is Roopokar the graphic art firm. I am skilled in Graphic Design and logo design. you can trust on my work it will be great. I will work untill you get 200% satisfaction.


text:
Reading "Angels and Demons"
For starters, I am treating "Angels and Demons" as what it is - a work of fiction. With that in mind, I don't mind historical conjecture, reality-stretching, and even the occasional questionable belief or practice that would seem to be espoused by the author. In other words, I don't mind make-believe. I mind badly written make-believe. My current favorite example in that vein is Terry Pratchett and his Discworld series. I may not always agree with the way certain aspects of our lives are reflected and analyzed in Discworld. However, he actually develops characters, has good story lines, interesting plot twists... And he's just one example of a contemporary author who, in my opinion, turns plot into good book repeatedly.
A friend of mine made two comments. The first was about the portrayal of Italians and sex. I have to confess that I have not seen much of that so far (a bit over half-way through the book) - maybe it comes later, maybe it relates more to the DaVinci Code, I don't know. So far, the only even remotely sex-related intrigue consists of some rather puerile attempts at making the Langdon-Vesta whatever it is into a love interest. The whole attempt seems formulaic and trite, but fortunately it doesn't (up to this point) take up too much of the book.
The second comment referred to Mr. Brown's political inclinations and how they affect the book. As I hinted above, I don't think religious/political inclinations are necessarily deleterious to the quality of a book. I can disagree with ideas but still find a book good. This one just isn't. From the stand point of the writing itself, employing the same "cliff hanging" device to switch from one tableau to another becomes tiresome after, oh, the fifth time. Rather than tension-building anticipation, this becomes annoying interruption, especially since, if you're paying attention, you should be able to figure out what comes next in the story. Perhaps I am too picky, but I expect ingenuity in a book; not just in the plot, but in the way that plot is transferred unto the page.
My final comment about the writing is that good writing creates characters. There's something interesting - perhaps intriguing would be an even better word - in a character. Over the course of a story you tend to find out more about a character, watch the character develop (positively or negatively)... you may even get to a point where you start hoping the character makes certain choices and decisions. So far, at least to me, that is missing almost entirely in the book. To put this in terms of my former occupation, it feels rather like a race in which several machines (with competing goals programmed in) take place. It may make for interesting action, but not for a good book.
And I did reserve my final comment about the book to the research and thinking processes that went into writing it. There was a page and a half towards the middle of the book that, as an Orthodox priest and occasional user of logic, made me just scratch my head. In that page and a half space, Langdon claims that the Church got its idea of God-eating/Communion from the Aztecs. Um... because the Church, in its goal to keep everything secret, hid the fact that America had been discovered until Columbus got there? Followed right on its heels by the claim that the depiction of God as an old man with a long beard was inspired by the depiction of Zeus. That depiction in itself is rather new and Western in nature. The early Christians - in particular the Greeks who would have been most familiar with that representation - did not use it. The fact remains that (despite a number of unfortunate uses of the "new" representation in some churches) the only valid/canonical representation of the Trinity in the Orthodox Church remains an extrapolation of the icon of the Hospitality of Abraham, where the three angels who visited Abraham are taken to be a representation of the Trinity. There were other howlers to be noted, but I think I've given my frustrations in reading this book enough of a voice. I can only hope that, as was the case when we read "The Shack," that the discussion will be better than the book.


text:
Archive for the ‘Super Foods’ Category
Thursday, April 11th, 2013
I wonder how many beets I’ve eaten in my lifetime?
As a toddler, my mom gave me roasted and smashed up beets for “dessert.” With no hesitation, she actually called beets “dessert.” So did I until I was set straight by Penny Bell at my first sleep-over. You can imagine my surprise when I found out other kids got Twinkies and Ding Dongs for dessert while I was eating some version of root vegetable paté.
Such is life. We learn early on, that in one way or another, all families are weird, quirky, different, and wonderful. My mom was a mixture of Elizabeth Taylor (glamorous), Julia Child (a gourmet cook), Amelia Earhart (adventurous), and Lucille Ball (off-the-wall funny). “Beets for dessert” was just part of her unconventional culinary repertoire.
In all this time, it’s never dawned on me to pickle beets. In fact, I’ve never pickled anything. It was easy. I made a batch of pickled beets and ate them for four days straight. I have a new addition to my beet arsenal.
Arugula and pickled beet salad
What you need
For the beets
1 bunch fresh beets (I used 3 large beets), scrubbed with tops cut off (leave 2 inches)
3/4 cup apple cider vinegar
3/4 cup water
2 tablespoons raw cane sugar (I used organic Turbinado sugar)
For the salad
fresh, organic baby arugula (any salad greens)
shaved Parmesan or crumbled goat cheese
For the Dressing
1 tablespoon dijon mustard (I use Annie’s Organic Dijon Mustard, it’s gluten-free)
1 tablespoon apple cider vinegar
1 tablespoon honey or organic agave nectar
2-3 tablespoons olive oil
freshly ground black pepper
What you do
1. Place scrubbed and trimmed whole beets in a large saucepan or soup pot. Add enough cold water to cover with about 3 inches extra. Bring to a light boil, turn heat down and simmer for about 40 minutes, or until tender when pierced with a fork. Drain and let beets cool. When cool enough to handle, slip the skins off and slice in thick rounds.
2. Place apple cider vinegar, water, and sugar in a saucepan. Bring to a low boil, reduce heat, and slowly simmer for about 10 minutes. Stir often to dissolve sugar.
3. Place sliced beets in a shallow glass dish. Pour liquid over the beets, making sure all are covered. Refrigerate for at least an hour. Drain and store pickled beets in a glass container in the refrigerator for up to a week.
4. To make dressing, first place mustard in a glass jar. If you start with the mustard, it won’t separate. Add apple cider vinegar, honey, olive oil, and freshly ground black pepper (to taste). Replace the lid and shake like crazy.
5. Place arugula on salad plates, arrange beets on the greens, sprinkle chopped pecans and grated Parmesan over the salad. Drizzle with dressing and serve.
And the beet goes on—you might also like
From my blog
Deadly serious beet and spinach salad very similar to this salad
Beet greens and brown rice with tips on preparing and storing beets
Performance enhancing beets why beets should be on every athlete’s table
Chocolate beet cupcakes
Beet ice cream
From Alta at Tasty Eats at Home (she’s also a beet fanatic)
Orange and beet salad with basil vinaigrette
Raw summer beet salad a favorite of mine
Roasted squash, caramelized beets, and beet greens
Roasted beet humus
Peace, joy and beet love!
Friday, February 8th, 2013
File this one under, get well soon.
I never get sick. I can’t even remember the last time I had a cold. In fact, I can hang out with the sickest of the sick and it doesn’t faze me. My immune system scoffs at cooties.
At least until last weekend’s all-day, convoluted flight aboard a Delta 757 hack-a-thon.
There was no where to run. No where to hide. I couldn’t escape the recirculating, germ-infested, potently disgusting, cough cloud.
Drats, I’m down for the count.
Here’s my answer — shiitake mushroom, vegetable, and chicken soup.
Take that, you cold cooties.
I’ve been making different versions of this soup for years. I don’t have a recipe. I made it up and it varies depending on what I have on hand. One thing that doesn’t change is the base, which I make out of chicken broth, mushrooms (usually shiitake, but others will do), and a potato. That’s my medicinal launching pad.
Here’s how it goes, but remember, this is an outline, not an exact formula. Be creative.
Melissa’s medicinal soup
What you need
1 small to medium-sized potato, peeled and chopped *
handful of shiitake mushrooms (about 1/2 cup), cleaned and chopped
8 cups chicken broth, divided (if not homemade, I use Imagine GF Organic Chicken Broth)
2 tablespoons oil (I use coconut oil, but any will do)
1/2 cup chopped onions
6 cloves garlic, minced
4 stalks celery with leaves, chopped
4 carrots, chopped
1 sweet potato or yam, peeled and chopped
8-ounce can organic tomato sauce (not tomato paste, I use this version)
1 cup cooked, diced chicken
beans (one 15-ounce can, or dried cooked beans) *
2 cups spinach
herbs, sea salt, black pepper
What you do
1. Place chopped potato in a medium sauce pan. Cover with about 2 or 3 cups chicken broth and bring to a light boil. Use enough chicken broth to simmer potatoes until fully cooked. After about 10 minutes, add the chopped shiitake mushrooms to the potato/chicken broth mix. Cook for another 5 to 7 minutes, until potatoes are fully cooked and mushrooms are cooked, but not mushy. Turn heat off, set aside to cool.
2. In a large soup pot, heat oil over low-medium heat. Add onions and garlic and cook for 5 minutes, stirring often. Add 2 cups chicken broth, celery, carrots, sweet potato, tomato sauce, and cooked chicken. Turn heat to low.
3. Place cooled chicken broth-potato-mushroom mixture into a VitaMix or other blender. Make sure the mixture has cooled somewhat. Add another cup or two of room-temperature chicken broth and blend until all ingredients are incorporated. Mixture should be a gravy-like consistency, but not too thick. Add more broth during blending as needed. Pour the blend into soup pot, along with any remaining chicken broth. At this point, all the chicken broth (approximately 8 cups), the cooked chicken, and the vegetables, with the exception of the beans and the spinach, are in the pot simmering on low.
4. Cook on low for 2 hours or more. This can simmer on low all afternoon. Add rinsed beans (any kind is fine), herbs, seasonings, and spinach about a half hour before you’re ready to serve the soup. Canned beans get mushy if you cook them too long, add them add the end.
5. Serve and get well soon.
Cook’s notes (important):
* I normally use a small-medium Red potato for this base, because it has less starch than a Russet or Yukon Gold. I use potatoes as a thickener in lots of my recipes, rather than using a processed gluten-free flour or starch, but I choose my potato variety according to how much thickening I want in the recipe.
* I often use cooked, dried beans, but when I’m pressed for time, I use a can of beans (any kind) from Eden Organics. Canned beans retain their fiber and Eden Organics uses BPA-free cans. Canned beans are a healthy choice in a meal like this.
* Simply Organic All Purpose Seasoning is my favorite “go-to” seasoning. I use about 2 tablespoons in this recipe.
* Rather than adding the spinach to the soup, a half a cup of raw baby spinach can be placed in the bottom of a soup bowl or mug. Ladle the hot soup directly over the spinach and gently stir. That way the spinach is warm, but also fresh and just lightly wilted. That’s my favorite way to add spinach to soups.
Peace, love, and cootie-busting soup.
Monday, October 15th, 2012
Even though I have a blog category called Super Foods, I don’t believe the astonishing claims of “super food” products (powders, pulps, supplements, etc.). The açaí trend is an example. There’s no science behind the claim that açaí powder can reverse diabetes, defeat cancer, help you lose weight, or increase boy-part prowess in older men. Those over-the-top claims have all been made, but there’s no evidence to back them up.
Geez, like life isn’t tricky enough. Now we have to vet our food for false health claims. If it’s not açaí, it’s Tahitian noni juice, or Himalayan goji berries. Each one of these plants have “medicinal” health benefits, but they aren’t going to cure Alzheimer’s or stop the aging process. There are no magic potions. No silver bullets.
Having said that, I’m a big believer in plant power to help resolve biological imbalances, rejuvenate our inner space, and boost overall health. Processed food, environmental toxins, stress, and poor lifestyle choices increase the risk of disease. The more we understand what’s going on inside (up close and personal, on a cellular level) and the more we focus on the foods that promote vitality and mental clarity, the better we feel. The more radiant we become. Who doesn’t want that?
Did you read my last post? How much of you is really you? If not, check it out as that post, this one, and my next one will all be connected. Last week’s was about bacteria and the importance of keeping our inner bacterial garden healthy and balanced. This post will touch on foods that inhibit disease-causing bacteria and help the “knights in shining armor” keep the cooties in check.
Okay, ready? Put on your geek hat.
Quorum sensing is cell-to-cell texting between bacteria. It’s their version of using a “cell” phone (pun intended) to communicate. But rather than an expensive iPhone, they use chemical signaling molecules to pass information around and gather the troops to do good things or to wreak havoc. Bacteria have an amazing ability to engineer their environment and to impact human health. They’re innately smart, very communicative, and quite creative, so it’s important to have the good guys calling the shots. According to a study in the June 2009 issue of PLoS One, a peer reviewed science journal, the human gut is home to about 9 million unique bacterial genes and once we lose control of proper balance, the s**t hits the fan, so to speak.
Probably the most famous example of quorum sensing is the bioluminescence of fireflies. Did you play with fireflies when you were little? I did, although I had no idea how they turned their little tail lights off and on. Fireflies individually regulate their light, but they receive feedback from the other light flashes around them. Peer pressure encourages them to flash in unison. Photinus pyralis is the firefly bacteria that produces light via chemical signaling (quorum sensing). How cool is that? They definitely glow from the inside out and they do it as a community.
That’s quorum sensing and it’s also how super bugs join forces and discuss how to outsmart antibiotics. It’s how your inner garden becomes overrun by weeds. We don’t want that.
Smart plant guys and gals have discovered that vegetables like broccoli, Brussels sprouts, cauliflower, horseradish, garlic, and cabbage (among others) inhibit the growth of disease-causing bacteria. Pseudomonas aeruginosa, to be exact. MRSA (nasty staph germ) and pseudomonas aeruginosa are smart little critters. They’re becoming antibiotic resistant, which is not good.
Here’s the deal, though. If we eat right, avoid the over-use of antibiotics, and focus on health-promoting plant foods, we’ll at least be tending our internal garden in a positive way. We’re setting ourselves up to have an army of good bacteria working (quorum sensing) on our behalf. Go, good bacteria, go!
So, skip the expensive and exotic “super food” powders, supplements, and elixirs and go eat some broccoli. Plants can be potent therapeutic agents, but you don’t have to go to some far-off rain forest or spend a fortune to boost your internal fire power. Ride your bike down to the local farmer’s market and get yourself some green quorum sensing inhibitors.
Peace, love, and plant power.
PS Stay tuned for a simple test to see how well you know yourself.
Monday, September 24th, 2012
I’m sure you’ve all heard the famous Hippocrates quote, Let food be thy medicine and medicine be thy food. He uttered those words in 400-something BC. Back in the day when food was actually—surprise—real food. That meant lots of plants and an occasional animal snack, but certainly not double-deep-fried, nacho-flavored, cheese-like chips; high-fat “Sunday” bacon; or 2-pound cinnamon rolls. When Hippocrates was talking about food as medicine, he was talking about plants. Whole foods.
See those scrawny little scallions in the above photo? Nothing all that special. They’re just onions, right? Well, those onions pack a powerful punch when it comes to health-promoting goodness.
I’ve been doing some research on foods that fight cancer, sometimes referred to as chemopreventive (or chemoprotective) foods and ran across an interesting, recently released (last week) study.
But first, a little background. The term chemopreventive was coined in the late 1970s and refers to the phytochemicals (plant chemicals) in natural products (fruits, vegetables, herbs, spices) that reduce the risk of disease. I mentioned Hippocrates because I figured most of you have probably heard the food as medicine quote. Here’s another similar, although more wordy, quote from a March 2010 Pharmaceutical Research Journal abstract on cancer chemoprevention.
Moreover, it has been recognized that single agents may not always be sufficient to provide chemopreventive efficacy, and, therefore, the new concept of combination chemoprevention by multiple agents or by the consumption of “whole foods” has become an increasingly attractive area of study.
Hmmm? Wow, the “new” concept of consuming whole foods as medicine? An “increasingly attractive area of study.” Very interesting (I say with a touch of sarcasm). Wasn’t Hippocrates the father of modern medicine? Back in 400-something BC?
Okay, so we’ve gone astray on many fronts when it comes to health and what we eat. I’ll save that rant for another day and get on with the exciting news about scallions, one of my favorite foods.
There’s an increased risk of intestinal cancers associated with celiac disease. The risk is small and if you’re on a seriously committed and healthy gluten-free diet (think whole foods), the increased risk is minimal. I’m not losing any sleep over it. But colon cancer is one of the most common forms of cancers in the general population, so it’s nothing to sneeze at.
What do scallions have to do with intestinal diseases and colon cancer? Well, according to a new study, scallion extract (scallions soaked in hot or cold water) suppressed key inflammatory markers and reduced the size of cancer tumors. Yes, in rats, but in some ways, we’re not all that different.
In summary, directly from the study: “We therefore suggest that scallion plant materials and their extracts may have the potential to be systematically developed as a chemopreventive agent(s) or medicinal food against specific colon cancers.”
Psst—you don’t have to wait until they’re “systematically developed.”
I say, load up on fresh, organic scallions right now. Chop them and add them to soups, stews, chili, whatever you can think of. Both the hot and cold extracts provided protection, but the hot (cooked) version topped the list. Sauté them and add them to raw salads. I do that all the time and they taste spectacular! Roast them in a medley of vegetables. Slice them length-wise and put them on pizza (check out this recipe: my new favorite pizza topping to see what I mean).
Here’s the good news about this study. It didn’t take much, just one scallion a day to provide the extra boost in protection. If that’s not enough, scallions impair genes that store fat. Yes! Okay, in obese rats, but still. Good news, don’t you think? Onions also help lower blood pressure and are anti-inflammatory.
What’s not to like about the scallion?!
Go, buy some now! Let food be thy medicine!
PS Stay tuned for a roasted scallion pesto recipe. Oh my gosh! Delicious.
* P Arulselvan et al., “Dietary Administration of Scallion Extract Effectively Inhibits Colorectal Tumor Growth: Cellular and Molecular Mechanisms in Mice,” PLoS ONE 7(9), e44658. doi:10.1371/journal.pone.0044658, September 14, 2012.
Tuesday, February 14th, 2012
It’s Valentine’s Day and I’m guessing you were expecting dark chocolate, candy hearts, and frilly cupcakes—not shiitake mushrooms, leeks, and spinach. I’m compelled to skip the sugar-laden Valentine goodies this year and go the medicinal mushroom route instead. It seems half the people I know are sniffling, sneezing, and coughing and although it’s hard to avoid being exposed, nourishing food gives your body the ammunition it needs to stay healthy in the midst of cold and flu season.
You want to be able to share the LOVE, not the flu cooties, right? That takes a powerful immune system. Shiitake mushrooms will help you boost your endurance in that department. I’m lucky to have a local source in Hazel Dell’s fresh organic mushrooms.
Shiitake mushrooms have a long and colorful history as cold and flu fighters. They’re a symbol of longevity in Asian cultures and there’s research to back up the claim. What is interesting about these mushrooms is the unique way they work in contrast. Let thy food be thy medicine. These little gems stimulate the immune system in a magical way, enhancing the beneficial aspects of immunity while suppressing the negative aspects. Perfect for those of us with misdirected immunity (think celiac disease).
Having said all that, I’m not a fan of the texture of mushrooms, but love the taste. I don’t like slimy foods like mushrooms or oysters. I can watch open heart surgery up close and personal, but can’t tolerate a runny nose. Mushrooms are plant boogers and they give me the willies. So, in order to take advantage of the medicinal attributes and wonderful earthy flavor of shiitake mushrooms, I cook them up and blend them with broth and a small amount of organic tomato sauce to make the most divine soup base you can imagine. I use this base for all kinds of soups and stews. It’s a cooking/health trick worth adding to your arsenal of radiant living tips.
Immune boosting shiitake mushroom soup
What you need (see fresh ingredients above)
1 cup shiitake mushrooms, washed and chopped
2 cups chicken broth
1 eight-ounce can organic tomato sauce
2 cups chicken broth
1 tablespoon olive oil
1 leek, sliced in rounds (into the green section)
6 cloves garlic, minced
3 celery stalks, about 1 cup chopped (leaves included)
2 carrots, about 1 cup chopped
1 tomato, chopped
4 cups chicken broth
1 tablespoon Simply Organic All-Purpose Seasoning
Sea salt and freshly ground black pepper
Fresh spinach, chopped
1 cup cooked chicken (option)
* Note that the total amount of broth should be 8 cups. You can substitute vegetable broth to make this a vegetarian soup.
What you do
1. Place chopped mushrooms in a medium saucepan. Add 2 cups chicken broth. Bring to a simmer and cook for about 5 minutes. Remove from heat when finished cooking so it can cool slightly.
2. While mushrooms are cooking, heat the olive oil in a large soup pot on low-medium. Add leeks and garlic and sauté for 5 minutes, stirring often.
3. Add 4 cups broth to large soup pot with the leeks and garlic mixture. Add celery, carrots, chopped tomato, chicken if using, and seasonings. Turn heat to low.
4. In the meantime, pour mushroom and chicken broth mixture into a blender. Be careful—hot liquids can blow the top off your blender. Let the mixture cool before blending. Add the tomato sauce and 2 cups of room-temperature chicken broth to the blender. Blend all ingredients until smooth. Pour into stock pot.
5. Simmer soup over low heat until vegetables are cooked, but still crisp (about 1 to 2 hours).
6. Add a handful of fresh, raw spinach to the bottom of a large soup mug or bowl. Ladle soup over spinach and give it a stir. The heat of the soup will wilt the spinach to perfection without overcooking it.
Options: add cooked brown rice, quinoa, or Tinkyada brown rice noodles.
For sweet treats to go with your immune boosting soup, check out these recipes.
Double chocolate, double walnut, double heart cookies from Gluten Free Easily
Mexican chocolate brownies from The Book of Yum
Chocolate souffle from Celiacs in the House
How to choose gluten-free chocolate for baking (part 1) from No Gluten No Problem
Pecan and chocolate pie from The WHOLE Gang
Chocolate fondue from Cook It Allergy Free
No bake cookies and creme cheesecakes from Simply Gluten-Free
Peace, joy, and immune-boosting love!
Thursday, February 9th, 2012
What’s a Supertaster, you ask?
Well, I hate to brag, but that would be me. I’m a supertaster. It’s kind of like being Wonder Woman without the warrior princess gadgets. My super powers are in my taste buds, not in indestructible click-click bracelets or projectile tiaras.
Okay, I’ll be honest. It’s not that big of a deal—25% of us are supertasters. We’ve inherited a higher-than-normal number of taste buds and are typically more sensitive to strong, bitter foods. Think raw broccoli, Brussels sprouts, cauliflower, cabbage, grapefruit juice, whiskey, wine, dark chocolate, coffee. We don’t like those foods.
Although I have the supertaster genotype, I do like (have come to like) all those choices with the exception of whiskey. I’ll get to that in a minute, but first, let’s take a brief look at the genetics behind food dislikes—or variations of that theme. Maybe your kid is a “picky eater” for a reason.
Supertaster’s have cell proteins on their tongues that detect intense, bitter flavors. All genes encode proteins with information from our DNA. I happen to have the gene that is the protein blueprint for an overwhelmingly bitter taste. But what makes all this interesting is the mix of our genes and our personal and environmental variations. I’ve managed to override some of my genetically predisposed, taste quirkiness by tweaking the quality of the food. That, and my willingness to experiment. Some of these bitter foods are incredibly healthy and contain cancer-protective substances, so broccoli, cauliflower, cabbage, and Brussels sprouts have become favorites of mine. That’s my phenotype at work. I haven’t turned the gene off, I’ve simply tweaked the stimulus (my food environment) in a positive way to pull a fast one on my supertaster gene.
Let’s take this one step further. By purchasing high quality versions of these foods (fresh, organic) and taking the time to prepare them in a way that accentuates the flavors I that I do like, I end up supplying my body with phytonutrients (plant chemicals) that promote good health. That way, I can get my foot (phytonutrient) in the door (cell) to turn certain other genes off or on. I can discourage disease-promoting genes and encourage health-warrior genes. We have the power to do that.
Back to supertaster foods. I don’t like raw broccoli, cabbage, or cauliflower, but I do like all those vegetables drizzled with a small amount of olive oil, dusted with Simply Organic All-Purpose Seasoning, sprinkled with sea salt and freshly ground pepper, and lightly roasted. I don’t like most types of coffee (Starbucks is over-the-top bitter to me) or most types of wine, but I do like my mellow, organic, breakfast blend coffee mixed with a little coconut milk and I love having a glass of nice, smooth red wine. But, a lot of wine does taste bitter and acidic to me, to the point that I literally turn up my nose and shiver. There are only a few dark chocolates that I like and I much prefer them topped with a little sea salt. Grapefruit juice I can totally do without. I’m also a salt-aholic, but only with good quality sea salt. Salt masks bitterness, so it makes sense that supertasters are heavy-handed with the salt grinder.
Are you wondering how I know I’m a supertaster?
I took the test. Researchers have discovered a chemical that, when applied to a strip of paper and placed on the tongue, distinguishes between non-tasters, medium-tasters, and super-tasters. I ordered the test strips and was overwhelmed by the bitter taste. Seriously bitter. I actually thought I’d be a non- or medium-taster because I like most of the foods on the list, but after the test and some thought, I realized that I’ve simply adjusted to being a supertaster. I had a couple of other people take the test and they had absolutely no reaction. None. They didn’t taste anything. I couldn’t believe it as I could hardly stand the taste. Apparently supertasters experience flavors with about three times the intensity of others.
Why do you think some people are supertasters? Is that an evolutionary advantage or a disadvantage?
Say you’re out doing some gathering during the Paleolithic era and you grab a handful of leaves. You take a bite, find the leaves extremely unpleasant, nasty-tasting and bitter, so you spit them out. Maybe you just saved yourself from an untimely death due to ingesting toxic plant chemicals. Good one. I’m glad I’m a supertaster.
But wait, food was scarce back then. You can’t be picky. My non-taster neighbor will eat anything, therefore having more chance of survival when times are tough.
What’s your theory? Are you a supertaster? Is that good or bad?
While you think about it, here’s a recipe for roasted broccoli and cauliflower.
Roasted broccoli and cauliflower
1 cup broccoli florets
1 cup cauliflower florets
2 to 4 cloves garlic, minced
Simply Organic All-Purpose Seasoning (I have nothing to do with this company, I just love this seasoning and use it on everything.)
Sea salt and freshly ground black pepper
1. Preheat oven to 425 degrees
2. Place florets in a medium bowl, drizzle with olive oil and toss to cover. Sprinkle with herb seasoning, sea salt, and pepper. Toss again.
3. Place florets in a shallow baking dish and sprinkled with garlic.
4. Place baking dish on the center rack of oven and roast for about 25 to 30 minutes, or until lightly browned. Stir occasionally to insure even browning.
Note: Broccoli stalks are wonderful roasted. All these foods are almost undetectable used raw in small amounts blended into smoothies.
Okay, what do you think? I’m curious. What’s the point of the supertaster gene? Did it evolve as a protective mechanism or was it a detriment to survival?
Peace, love and the wonderful world of genetics!
Wednesday, June 22nd, 2011
To eat is a necessity, but to eat intelligently is an art. – Duc Fransois de La Rochefoucauld
Duc Fransois de La Rochedfoucauld, aka Prince de Marcillac, was a writer of mildly cynical and somewhat pithy maxims. He was born in Paris in 1613, hung around the royal court and spent most of his time making snippy comments about what he saw as the disturbing state of human affairs. Considered an intellectual harbinger of the Enlightenment – I imagine him as a 17th century Dennis Miller with an over-the-top, hoity-toity name. Much more uppity and not as funny as Dennis, but concise, satirical and witty nonetheless.
While I don’t always eat intelligently, I like this general maxim. It’s a good reminder and is there a better way to eat intelligently than to choose nutrient-dense, vibrant, unprocessed, living plants? Like the ones featured above. Look at the colors. You can literally see the phytonutrients, enzymes, vitamins, minerals and chlorophyll.
Okay, maybe seeing vitamins and enzymes is a stretch, but you can guess by looking at these greens that they’re full of nourishing goodness. Plus, they’re low in calories and alkalizing to the body. This is perfect food.
Now compare that to a donut or a plastic-wrapped sweet-roll from a gas station vending machine.
Which one is the artfully intelligent choice?
This photo is of the 3 cups of mixed greens I used to make power smoothies this morning, wonder woman and super man food. It’s a smart way to start the day, even if it doesn’t match up with the new USDA MyPlate thing the government designed to help us figure out how to feed ourselves?
We’ve “evolved” to the point that we need a plate icon with food on it to show us what to eat?
I’ll bite my tongue, keep my snippy, food irony comments to myself and offer you a power greens guide to ease your transition into the world of nutrient-dense green food.
Power Greens Flavor & Nutrition Guide
This is the abridged version. If I included every green I could think of and all the nutrient goodness, this post would be a mile long. What’s your favorite power green and how do you like to serve it? Add it to the list in the comment section.
Chard has a slightly bitter taste, so when I use it raw in smoothies I add something sweet like a Fuji apple to counterbalance the bitterness. It also has a very salty taste to me when pulverized in my VitaMix, so I like cinnamon mixed in. One cup of chard is off-the-charts high in vitamin K, A and C, along with a host of other botanical wonders. All for a measly 35 calories.
Spinach is mild, slightly bitter and versatile. It’s a good power green to add to kid-friendly smoothies as it’s fairly easy to hide if you add a pear or ripe banana and a little goat yogurt into the mix. Speaking of vitamins K and A, one cup of spinach has 1110% (K) and 377% (A) of the recommended daily values. Add in the high concentration of folate, iron, vitamin C, potassium, etc. and there’s a lot of bang for your 41-calorie-buck in a cup of spinach.
Kale is a little confusing. It has a mildly bitter taste, but it can also taste slightly sweet. It’s hearty (and hardy) and full of volume, if that makes sense. The power green nutrition profiles just keep getting better. One 36-calorie cup of kale gives you almost 200% of the daily value of vitamin A, close to 100% of vitamin C and a whopping 1328% of vitamin K. It even contains a jolt of omega 3 fatty acids.
Swiss chard tastes salty and mustard greens have a strong, peppery taste. If you use these in a smoothie, mix a small amount in with some lighter greens like romaine lettuce or spinach. Warning: don’t use raw arugula and mustard greens together! Whoa, that makes for an intense smoothie with a peppery kick. You get the idea on the nutrition part. Most leafy greens are ridiculously high in all kinds of powerful nutrients and mustard greens are no exception.
I’ll admit, not my favorite. Especially raw, turnip greens have a intense and bitter taste. They’re very high in plant-based calcium, which may account for the bitter bite. Only 26 calories per cup, they’re worth adding to your arsenal of power greens, but go easy on them and mix them in with some milder vegetables and sweeter fruits to mask the bitterness. Turnip greens are great sautéed lightly in a little broth.
Aside from the “rubber glove” texture of collard greens, I like these greens for their mild and somewhat smoky flavor. They’re absolutely wonderful blanched quickly, cooled, dried and used as a wrap for chicken salad. You can also add some chopped collard greens to smoothies, but do it in small doses to see how you like them.
Mild, crisp and somewhat sweet. I love Romaine. This is a perfect “beginner” green and blends in well with other veggies and fruit for a nice mellow smoothie. It’s perfect raw, but I’ve also lightly sautéed lettuce before and it tastes great. Romaine is the low calorie winner at 15 calories for 2 cups and while it’s not the power-house that kale or Swiss chard is, it’s a rich source of plant nutrients.
Arugula, also called rocket or Italian cress, is a touch spicy with a hint of mustard. It’s best mixed in with some milder greens for a salad as it tastes bitter by itself. It can also be used in small doses in smoothies and is wonderful sautéed or thrown into a soup at the last minute. I like it on pizza with olives and sliced tomatoes. Like the rest of these greens, arugula is very low in calories, high in antioxidants, is low glycemic, anti-inflammatory and even has a little protein, calcium and iron.
Tatsoi is part of the bok choy family and although it’s slightly bitter (not bad), it’s excellent in a tossed salad, lightly sautéed or as part of a green smoothie mix. Because of it’s dark green leaves, like the rest of these, it’s rich in antioxidants and is even a good source of calcium and iron. Sauté it with some onions and garlic and serve it with brown rice. It makes for a wonderful “Buddha bowl.”
Frisée is that curly, lighter green lettuce that is often added to mixed salad greens. It’s not as hardy as kale, spinach and the other more intense greens. It will even wilt if you put vinegar on it, so wait until the last minute to dress your salads if frisée is part of the mix. It has a mild, very slight peppery taste with a nutty hint to it. It pairs well with bananas and berries in a smoothie (I’m sounding like a leaf sommelier). For a delicious summer salad, try a bed of frisée topped with roasted and sliced beets, pecans, crumbled goat cheese and a drizzle of vinaigrette. Divine.
Here’s a great resource for greens and herbs, complete with pictures so you’ll know which green is which.
You might also like
Green Lemonade from Elana’s Pantry
Spicy Kale Salad with tomatoes and chiles from Tasty Eats At Home
Raw Super Green Salad from The Whole Life Nutrition Kitchen
Peace, love and power greens!
, collard greens
, mustard greens
, salad greens
, Swiss chard
, turnip greens
Posted in Gluten-Free Recipes
, Nutrition Therapy
, Super Foods
| 15 Comments »
Tuesday, May 24th, 2011
Last month I did a blog post on super foods for men. I also threw in some basic (and not so basic) differences in male and female brain function. This time I’ll focus on us girls.
Is there a better place to start than hormones and chocolate? Maybe fashion, hats, and shiny things. I’ll see if I can weave them all together, but the launching pad has to be hormones. A brain sloshing around in a pool of estrogen looks and behaves quite different from a brain infused with testosterone. I touched on a few cognitive gender differences in my last post, but since I find this so fascinating, I think I’ll keep this neuro-thread going.
I’m a research nerd and guess what I’ve discovered after logging zillions of hours reading scientific papers (plus, years of field study)?
Men really are from Mars.
Before you jump to the conclusion that I might be gender-biased in my observations, I’ve also discovered that women are from BabbleOn. See – if I was going to fudge my findings, I’d pick something far more flattering.
Here’s the deal. Women do better than men on tasks that require verbal communication and memory of personal experiences. Men excel in the manipulation of complex spatial information.
What does that mean?
Women talk a lot and remember everything. Men can park 2 cars, 1 motorcycle, 3 mountain bikes, a fishing boat, a side-winder circular saw, 6 pairs of skis and 300 pounds of camping gear in a 2 car garage.
Like I said before, we’re different.
Back to the hormone part. Scientifically speaking, aside from all the other stuff estrogen does, it also provides females with the ability to outperform males in associating stimuli across time. It even shows up in more adult-generated neurons in our hippocampus.
What’s a hippocampus, you ask?
It’s a little doo-hickey in the brain that just so happens to be a long-term memory consolidation station and an emotional storage bin. It’s like a jewelry box for stuff you can dig up and throw into a heated conversation years later.
So think about that one for a minute.
Estrogen, emotions, new neurons, and memory storage? It’s no wonder we never forget things men do (or, don’t do). Sorry, but I have to take this one step further (female trait, babbling on). Gender differences in memory and learning are facilitated by differences in hormones and brain anatomy. But it doesn’t stop there. That also gives us the ability to further change our brain anatomy by forming new neurons. The actual structure of the brain changes allowing us to remember more stuff you guys did for longer periods of time.
Like f o r e v e r.
Oh my gosh, it’s a self-perpetuating cycle.
Although I took a rather convoluted, gender-driven journey to get here, I want to stress the importance of balancing blood sugar (glucose) and hormones when it comes to women’s health. Those two things form the foundation for radiant energy, stable emotions, and better stuff in your jewelry box – both pleasant memories and shiny things.
To function optimally, the body must maintain blood sugar levels within the proper ranges. Extreme fluctuations cause roller-coaster hormones, which can lead to hissy fits, dish tossing, and crying jags. It also leads to all kinds of health problems down the road. We can avoid the drama by keeping glucose and hormones in balance. That starts with nutrition and exercise. Yoga is my preferred form of movement-induced, hormone balancing (pun intended). Here are my food favorites.
Melissa’s top 10 super-foods for women (in no particular order)
Cinnamon has a long history as a functional food. Not only does this sweet spice smell and taste wonderful, it also helps control blood sugar and makes you feel full longer. It’s anti-microbial, helps fight candida and is a good source of fiber, calcium and iron. I add about a teaspoon of cinnamon to all my smoothies. I also sprinkle it over yogurt, add it to homemade granola, power bars and whatever else I can think of. I try to eat at least a teaspoon of cinnamon a day.
According to cancer researchers at the University of Michigan, a natural compound in broccoli inhibits breast cancer stem cells and helps block their self-renewal pathway. There are all kinds of studies regarding cruciferous veggies (broccoli, cauliflower, Brussels sprouts, cabbage, bok choy and similar green leafy vegetables) and their positive role in cancer prevention. Good stuff!
Although not a food per se, fiber is so important for blood sugar balance, weight loss, and overall health. I’m a huge fan and eat way more than the recommended amount. For a detailed post I did on fiber several years ago, check here. You’ll find all the information you need to boost your fiber intake. Make sure you do it slowly and drink lots of water.
Avocados are high in fat, but it’s a healthy fat and worth adding to your arsenal of super foods. Plus, if you add avocado to a big green salad or a fresh salsa mix, you greatly increase the absorption of the other nutrients. Carotenoids (in tomatoes, peppers, carrots, greens, etc.) are fat-soluble nutrients that need to tag along with high-grade fat to be adequately absorbed and assimilated. Avocados are also a low-carb, high-fiber food source, which is great for balancing blood sugar and hormones (once again, so important).
Another high fat food, but again, this is good stuff, so don’t be fat-aphobic. The key is to be very picky about your fats. Please check here for a detailed post I wrote a couple of years ago on the health benefits of coconut. I love the stuff! Eat it, cook with it, put it on your skin, slather it on your hair.
6. Dark chocolate and red wine
Hey, what can I say? Girls are programmed to lust after chocolate. Resveratrol, a substance in cacao and red wine, is the “it” supplement right now. But, in most cases, I believe we’re better off eating the whole food rather than taking supplements. Treat yourself on occasion (moderation, moderation) and eat a small chunk of high-grade dark chocolate. You might even pair it with 4 ounces of a nice Pinot Noir.
Past resveratrol posts: dark chocolate as health food, enlightened hot chocolate, carnival of love (red wine)
7. Beets and berries
Those of you who have following this blog for the past 4 years know I’m passionate about beets. Ridiculously so. I’ve been a beet girl my entire life. My mom says I ate them as a baby and grew up thinking they were dessert. I was lucky. I had a mom who fed me beets, spinach, and broccoli during the explosion of processed foods. I can’t remember ever having a Twinkie, sugary cereal, or Hamburger Helper. We ate real food, made from scratch. There are so many studies linking the nutrients in beets to good health that I won’t even try to list them all. Just trust me, they’re amazing. I have a lot of beet blog posts in my archives, but since summer is around the corner, here’s an ice cream recipe.
Apples are high in fiber, help balance blood sugar in several different ways (they’re magic), are anti-inflammatory, high in antioxidants, support healthy gut bacteria and are packed with goodness. Studies show positive results with age-related health problems as well (macular degeneration, Alzheimer’s, osteoporosis, etc.). I’m taking this “apple a day” thing seriously. Apples are sprayed with some seriously nasty stuff, so choose organic.
9. Swiss chard and leafy greens
Greens are true super foods. All greens are great sources of beneficial plant nutrients, but I’ll focus on Swiss chard since I’m on my “balance your blood sugar” rant. There’s a substance in chard (syringic acid if you must know) that has warrior princess power when it comes to blood sugar regulation. Chard (like beets) also contains a group of phytochemicals called betalains, which are high in antioxidants, are anti-inflammatory and promote detoxification.
10. Chick peas
How could I not include chick peas? Lucky for us, these little nutrient-dense namesakes help regulate blood sugar and are packed with fiber. I know, this blood sugar/fiber thing is getting tiresome, but it’s so important for long-term health, artful aging and hormone balance. Chick peas are also super high in the mineral manganese, which is an antioxidant involved with energy production. Who doesn’t want more energy? Check here for one of my favorite roasted chick pea recipes from Shirley at GFE.
Just as important is what you don’t eat. Avoid processed foods, refined sugar, soda pop, too much caffeine or alcohol, and junk food. Stick to whole foods with an emphasis on veggies and fruit.
Peace, love, and real food!
Image of Robert Lewis Reid painting courtesy of Wikimedia Commons.
, beet greens
, beet root
, chick peas
, leafy greens
, red wine
Posted in Artful Aging
, Gluten-Free Recipes
, Nutrition Therapy
, Super Foods
| 51 Comments »
Friday, April 29th, 2011
This is part 1 of a 2-part series on gender-specific nutrition. I’ll start with my top 10 super-foods for men. Although we can easily eat the same foods, I thought I’d have fun with this and focus on specific nutrition needs for men and for women.
We’re very different, you know. I’m inspired and enchanted by the differences, even the ones that drive me nuts.
Ladies, do you think the 3 Stooges are funny?
See – that’s a boy thing. A gender trait.
Back in 2005 the president of Harvard University resigned over a comment he made at an academic conference about the innate differences between male and female brains. He suggested that these functional differences might explain why women aren’t equally represented in the math and science fields. I have no desire to expand on this or to share my opinion (well, maybe a little), but as a female science nerd, I agree and I’m not offended by his comments. We’re different – our brains are even architecturally different.
Different doesn’t mean smarter. It just means not the same. There are evolutionary reasons for that. We excel in different ways.
I could write a 5000 word essay on why men and women communicate differently, but please don’t make me take a spatial orientation test. Or quickly process mathematical equations. I love science, but I’d rather read about, think about, write about, or discuss this mass of neural wiring we have in our heads than do math problems under pressure. Just the thought of that makes my neurons smolder.
That whole thing about a train leaving the station at 6 PM going due east at 75 miles an hour and blah, blah, blah – gives me a massive headache. I can smell smoke right now. If you add in another train leaving an hour later going due west at 85 miles an hour, I’ll blow a gasket.
But I digress. Spiraling is in my DNA. Another gender difference.
Bottom line? Men and women have specific traits that have been selected through evolution and specific traits that are developed through cultural and social conditioning. We also have very different biological demands and nutritional needs. Regardless, we’re just plain different in a zillion ways, so we might as well rejoice in that and have fun with it.
Let’s start with food.
Melissa’s top 10 super-foods for men (in no particular order)
1. Hops (see photo above)
As in beer. Researchers at Oregon State University discovered a flavonoid in hops called xanthohumol that appears to reduce inflammation and may inhibit the development of prostate cancer. According to Fred Stevens, professor of Medicinal Chemistry at OSU, xanthohumol is only found in beer that is produced from hops and not in beer made from hop extracts. (Drink alcohol in moderation, there are health risks associated with over-consumption. I have to say this, I’m a woman. You know, that whole nurturing thing.)
Once upon a time, men did the hunting, women the gathering. We evolved with different roles for a variety of reasons. In general, men are more aggressive, bigger, stronger and tend to take greater physical risks. Personally, I’d rather wrestle with a blueberry bush than a 2,000 pound bison, so I’m good with that. Our gender-specific food roles are linked with social and cultural perceptions of masculinity and femininity. No way around it. Men burn meat, women bake pies. By the way, baking a pie (especially a gluten-free pie) takes a greater understanding of chemistry than throwing a steak on the grill. Women rock at science, we just don’t always get credit for it.
As far as nutritionally dense food and masculinity is concerned, I’m choosing 100% grass-fed, organic and humanely treated bison because of its wonderful amino acid profile (good protein for building muscles to protect the berry pickers), low glycemic index, and high amounts of B vitamins, zinc, and selenium. B vitamins are important for metabolism, zinc plays a role in prostate health and selenium is a powerful antioxidant.
Studies show that a mixture of flavonoids in cranberries help inhibit LDL oxidation and may decrease the risk of atherosclerosis. Whole cranberries in food form not only protect the heart, but the liver, kidneys and urinary tract as well. Eat the whole food, rather than relying on supplements or extracts. The synergistic value of the various nutrients working together is what makes up a super-food.
4. Pumpkin seeds
Here’s another food rich in zinc to keep your boy parts healthy. According to the Journal of Fertility and Sterility, zinc concentration in sperm directly relates to its motility in that all-important, nano-yard dash. If you’re looking to reproduce, you want fast, agile swimmers once an egg is launched. And keep in mind, zinc has to be replenished. Men produce about 300 million sperm per day. You read that right. PER DAY. Us girls have 1 very special egg per month. I feel like such a princess. Guys – snack on pumpkin seeds. They’re much easier to carry around in your briefcase or backpack than oysters (also high in zinc).
No explanation needed.
Turmeric contains a yellow substance called curcurim, which is the spice that gives curry its name. Rather trendy right now, turmeric shows promise of anti-cancer properties, especially in the gastrointestinal tract. This wonderful spice (I love curry) also helps promote liver detoxification. Check here for one of my recipes for sweet and spicy Moroccan stew. The smell alone is intoxicating.
Beet root contains inorganic nitrate, which researchers have determined, decreases human oxygen requirements during sub-maximal exercise and enhances tolerance to high-intensity exercise. This is a performance-enhancing substance that might turn your pee pink, but you won’t flunk the drug test. Beet root also helps lower blood pressure. This is one of my favorite functional plants. I eat beets in one form or another 4 or 5 times a week.
According to scientists at the National Institutes of Health, blackberries have a very high antioxidant capacity. Antioxidants are believed to play a role in neutralizing the effect of free radicals. Free radicals cause cellular damage and contribute to age-related degeneration. Eat blackberries, blueberries and raspberries. That’s much better (and more fun) than taking supplements.
Kale is a wonder plant. It’s over-the-top high in vitamin A, vitamin C, vitamin K and is a good source of fiber, protein, iron and a host of other vitamins and minerals. It’s also highly anti-inflammatory and low in calories. Good stuff. Skip the fat-filled potato chips and opt for kale chips instead.
Sardines are absolutely packed with vitamin B-12. In fact, there are few more concentrated sources. B-12 helps promote heart health by keeping homocysteine levels in balance. Elevated homocysteine is linked to cardiovascular disease and osteoporosis. Sardines are also a rich source of good fats, high-quality protein and vitamin D, a nutrient that is hard to come by and one that promotes bone health.
Next up – food for warrior princesses. Sign up for my email updates so you don’t miss anything.
Peace, love and healthy men!
Thursday, April 29th, 2010
I admit it.
Although I may appear normal on the surface, I’m no stranger to odd behavior (or so I’m told). Every time I sit down to write a blog post, I struggle with controlling my internal evil twin. The one who wants to launch into a long-winded political diatribe or write a geeky poem about genetic expression or transcription pathways. Maybe link to a current climb of Mount Everest, write a book review, or evangelize about the healing power of yoga.
Anything but food.
Writing recipes is not easy for me. I don’t follow recipes, how can I write one? When I cook I just throw stuff together, taste, adjust, add more stuff, taste and on it goes until I have something I like. Or something my guy Fairbanks will eat.
This soup was absolutely delicious. Explaining in a coherent manner how I came up with it won’t be easy, but I’m going to give it a try. It was that good.
kitchen sink soup – you could also call this clean out the fridge soup
what you need (whatever you have)
4 shitake mushrooms, washed well and chopped
1/2 onion, diced
4 cloves garlic, minced
3 stalks celery (and leaves), chopped
2 carrots, chopped
1 zucchini, chopped
1 sweet potato, peeled and chopped
1 cup shredded cabbage
6 cherry tomatoes, chopped
8 cups broth (I used a combination of chicken and vegetable broth)
1 cup cooked rice (I used a mix of brown and wild rice)
sea salt and fresh ground pepper
herbs: bay leaf, thyme, rosemary, oregano
* chopped means in small 1/2 to 3/4 inch cubes (something like that)
what you do
1. In a large soup pot over low/medium heat, sauté mushrooms in a small amount of olive oil until fragrant. Remove mushrooms and place in a blender. Set aside until later.
2. In the same pot (add 1 or 2 more tablespoons of olive oil if you need to), sauté onions, garlic, celery, carrots and zucchini for about 5 to 7 minutes, stirring frequently to combine flavors.
3. While veggies are sautéing, add 2 to 4 cups of broth to the mushrooms in the blender. Purée well.
4. Pour mushroom/broth purée over veggies and add the rest of the broth to the pot. Add sweet potato, cabbage, tomatoes and rice. Stir, turn heat to low and simmer for at least 2 hours. Season and taste as you go.
This is better the second day and even better the third. You may have to add a little water to it over the next day or so. Adjust according to whatever you have in your fridge. It’s kitchen sink soup, it really doesn’t matter.
One of my all-time favorite British chefs gave me some tips on seasoning soups. Miles of milescollins.com suggests bay as a base ingredient in cooking. From there, he says hardy herbs like thyme, rosemary, sage and savory go well in mixed vegetable soups. I don’t always follow directions well, but when it comes to seasoning, I pay attention to what Miles has to say. He’s a master. Thanks, Miles!
Go forth, clean out your fridge and make kitchen sink soup! As another wonderful mentor of mine once said, everything you need, you already have.
Disclaimer: All material on this website is provided for informational and educational use only and
should not be used for diagnostic purposes. Consult with your physician regarding any health or medical concerns you may have.

domain: food


text:
schwit1 quotes IEEE Spectrum: In 2017, members of the mobile telephony industry group 3GPP were bickering over whether to speed the development of 5G standards. One proposal, originally put forward by Vodafone and ultimately agreed to by the rest of the group, promised to deliver 5G networks sooner by developing more aspects of 5G technology simultaneously.
Adopting that proposal may have also meant pushing some decisions down the road. One such decision concerned how 5G networks should encode wireless signals. 3GPP’s Release 15, which laid the foundation for 5G, ultimately selected orthogonal frequency-division multiplexing (OFDM), a holdover from 4G, as the encoding option. But Release 16, expected by year’s end, will include the findings of a study group assigned to explore alternatives. Wireless standards are frequently updated, and in the next 5G release, the industry could address concerns that OFDM may draw too much power in 5G devices and base stations.
That’s a problem, because 5G is expected to require far more base stations to deliver service and connect billions of mobile and IoT devices. “I don’t think the carriers really understood the impact on the mobile phone, and what it’s going to do to battery life,” says James Kimery, the director of marketing for RF and software-defined radio research at National Instruments Corp. “5G is going to come with a price, and that price is battery consumption.” And Kimery notes that these concerns apply beyond 5G handsets. China Mobile has “been vocal about the power consumption of their base stations,” he says. A 5G base station is generally expected to consume roughly three times as much power as a 4G base station. And more 5G base stations are needed to cover the same area.


text:
Monroe High Monroe, WA News
Monroe High School News From Around The Web
Administrators took extra precautions dismissing students from school on Monday afternoon.
15-year-old Monroe High School student struck, killed by train Q13 News Seattle
A 15-year-old who attended Monroe High School was struck and killed by a BNSF freighter train Friday, the Monroe Police Department said.
North Dakota QB Andrew Zimmerman, a Monroe High graduate, would love to spoil Huskies’ season Saturday The Seattle Times
Zimmerman: "We know this is going to definitely be the hardest game on our schedule this year, but a lot of guys are pretty pumped up for it."
Monroe freshman phenom is a 'once-in-a-lifetime' athlete The Daily Herald
Hannah Ganashamoorthy, 15, is already one of the top-ranked track-and-field athletes in the state.
Teen struck, killed by train in Monroe remembered at vigil Q13 News Seattle
MONROE, Wash. -- Dozens of family and friends gathered this weekend to remember the short, but meaningful life of Wesley Donohue. Donohue, a 15-year-old ...
Monroe HS students sending letters of love to Florida school shooting survivors KING5.com
Kylie Niemi stood in front of her 10th grade class at Monroe High School Tuesday morning, delivering a lesson in the brutal reality of life as a child in the United ...
'I don't understand why,' says mother of 15-year-old hit, killed by train in Monroe KVAL
MONROE, Wash. -- A mother in Monroe still wants answers one week after her son was hit and killed by a train. Wes Donohue, 15, was killed by a BNSF ...
Wesco 4A Football Preview: Coaches poll/storylines The Daily Herald
Lake Stevens sets its sights on a 6th straight league title, with Glacier Peak and Monroe chasing.
Photos of the week The Daily Herald
A man carries items in a plastic bag as he walks own Evergreen Way on Oct. 11 in Everett, Wa. The City of Everett is looking at a ban on the bags.
Exceptional grad: Aly Gutierrez was born to perform The Daily Herald
She's eyeing Edmonds Community College, and figures she'll need a steady job to support her passion.
Monroe's Kyle 'a complete big man' The Daily Herald
MONROE — Long before his potential as a stretch-four forward caught the attention of college basketball scouts, Colby Kyle was showcasing his unique blend ...
Vancouver and Seattle schools will open Wednesday. But teachers still are striking elsewhere in Washington CNN
School is expected to resume in Vancouver, Washington on Wednesday after teachers reached a tentative agreement for a new contract, according to a ...
Monroe driver in fatal prom night crash won’t be tried as adult Hamilton Journal News
Monroe Superintendent Phil Cagwin said his thoughts and prayers continue to be with the students and families impacted by the “tragic car accident.”.
More kids in Washington miss their first day of school due to teacher strikes. Seattle could be next CNN
The wave of teacher strikes spreading across Washington has forced seven school districts to miss their first day of school.
Monroe High deposes homecoming court for more noble cause KING5.com
MONROE -- At Monroe High School the homecoming tradition runs deep. This year, however, students are challenging those traditions.
Monroe High School names a boys basketball coach The Daily Herald
Ben Williams has been hired as the boys basketball coach at Monroe High School.
Monroe tabs ex-Seahawk Tuiasosopo as assistant football coach The Daily Herald
The Monroe High School football team now has two former Seattle Seahawks players on its coaching staff.
Home saved in blaze that burned nearly century-old barn The Daily Herald
The Frohning dairy farm opened in 1875. A tractor show scheduled the day of the fire was canceled.
Seniors share graduation joy with elementary school visits The Daily Herald
A day before graduating from Monroe High School, Ethan Medlin walked back in time. When he leaves for Harvard University in August, he'll remember one last ...
Park Place Middle School remodel in Monroe taking shape The Daily Herald
MONROE — Walls are nearly complete in the classroom wing. The roof is done on the new auxiliary gym. Updated athletic fields have been readied for the ...
HS Player of the Week: Monroe's Fregoso & Chism KING5.com
Monroe QB Gio Fregoso and WR Efton Chism III are the players of the week. Fregoso threw fro 270 yards and four TD's against Kamiak. Chism had 122 ...
Work set to begin on rebuild of two Monroe elementary schools The Daily Herald
MONROE — More than 1000 elementary students left two campuses this week for the last time before big changes come to the schools.
Security To Increase For Football Games In Goddard Stadium At Mariner High My Everett News
Word in today from the Snohomish County Sheriff's Office and Mukilteo School District that security will be beefed up tomorrow night during the football game at ...
Rushing attack a dominant force for Monroe football The Daily Herald
Pairing a massive, physical O-line with star RB Isaiah Lewis is a 'lethal' recipe for the Bearcats.
Park Place Middle is new, decked in blue, and state-of-the-art Snohomish County Tribune
MONROE — Park Place Middle School, once a cluster of 1970s brick buildings on west Main Street, is almost all grown up. Construction phase one of two is ...
Lawsuit: Monsanto to blame after students, teachers poisoned Seattle PI
Thirty-six parents, teachers and children sued a notorious chemical manufacturer and Washington state government Tuesday claiming long-term exposure to ...
Monroe has 'unfinished business' on the football field The Daily Herald
MONROE — By many standards, the Monroe football team is coming off a very successful season.
Ex-Seahawk, Cougar hired as Monroe football coach HeraldNet
Former Seattle Seahawk and Washington State Cougar Michael Bumpus is the new head football coach at Monroe High School.
Find your school's 2018 ISTEP scores Chalkbeat Indiana
Only half of Indiana's elementary and middle school students passed both English and math state ISTEP exams in 2018, results that have stubbornly held firm for ...
Wrestling lessons help ex-Monroe star recuperate The Daily Herald
June 18, 2015 started out as just a normal work day for Brandon Springer.
High school at sea: Everett marine-biology school shines, but other districts aren't on board The Seattle Times
There's no school in Washington quite like Everett's Ocean Research College Academy, a Running Start high school organized around the study of marine ...
Schedule of high school and college graduation ceremonies HeraldNet
Here's a schedule of area commencement ceremonies for the class of 2016. Many events require tickets, which are given to graduates for their guests.
In Uniform for Oct. 22, 2018 The Daily Herald
A collection of news and events about and for active duty military and veterans.
Big high-school football shakeup: Classification-specific leagues HeraldNet
It started with a challenge to think “out of the box.” With injuries a concern and competitive balance in some high school football leagues in decline, athletic ...
Man shot dead by Snohomish Co. deputy; gun found at scene KOMO News
A man was shot to death early Tuesday by a Snohomish County sheriff's deputy, and a handgun was found at the scene during an investigation to determine ...
Eastern Washington recruiting haul bigger than expected The Spokesman-Review
For the Eastern Washington football fans gathered Wednesday morning at Northern Quest, it was Christmas all over again.
Graduation ceremony schedule The Daily Herald
Here is a schedule of area graduation ceremonies for the class of 2017. Many events require tickets, which are given to graduates for their guests.
Driver dies after vehicle strikes train in Marysville Q13 News Seattle
A person died early this morning after striking a train with their vehicle in Marysville, according to police.
Congestion on 522 highway is causing kids to be late to school Snohomish County Tribune
Congestion on 522 highway is causing kids to be late to school. MONROE — Morning traffic congestion on state Route 522 infuriates drivers, but it's the ...
MONROE OPENS NEWEST HIGH SCHOOL BALL FIELD MARCH 14 | BREAKING NEWS Sky Valley Chronicle
(MONROE, WA.) -- Finally, after more than 15 years, Monroe High School students will be able to play softball on their campus ball field that had been planned ...
New Lake Stevens administrator inspired by mayor's vision HeraldNet
LAKE STEVENS — A longtime city of Monroe employee has been selected to take over as city administrator in Lake Stevens. Gene Brazel is set to start his new ...
Everett man held in carpet-knife attack on 2 women; 1 dead The Daily Herald
EVERETT — Mark Glover is trying to understand the unfathomable, why someone would kill his mother and attack his sister.
30 Spring 2018 Plant Sales in Seattle - Things to Do TheStranger.com
Now that an especially long winter has run its course, spring vegetation is more welcome than ever. A walk through town almost guarantees an eyeful of ...
State volleyball preview: Arlington creates winning culture HeraldNet
The Arlington volleyball team didn't have a tradition of success before 2014, when Whitney Williams took over as head coach. So when she walked in front of her ...
Coralyn 'Sally' Rathbun Caron | Obituaries Lewiston Morning Tribune
Coralyn “Sally” Rathbun Caron passed away Monday, Oct. 22, 2018, from natural causes.
27 from Bellevue's Interlake High among this year's National Merit semifinalists Seattle Times
The National Merit Scholarship program has released the names of this year's semifinalists who are eligible to compete for big academic scholarships next ...
Fire District 7 hires nine full-time firefighters Daily Record-News
Kittitas County Fire District 7 has hired nine, paid, full-time firefighters, a first for the agency.
Man dies, other driver is arrested after Lynnwood crash The Daily Herald
The suspect driver fled on foot but was captured and held for investigation of vehicular homicide.
Bothell Youth Court aims to educate teens about traffic violations Bothell-Kenmore Reporter
BOTHELL —Judge Michelle Gehlsen has just a few minutes to emphasize the importance of safe driving skills to teenagers appearing before her with traffic ...
High school: 4 students hacked into teacher’s computer, changed grades Q13 FOX
MONROE, Wash. -- Monroe High School officials say four students hacked into their teacher's computer record book and changed their own grades. The school ...
Fencing Clubs Fencing.Net
Finding a place to learn fencing can be a little tricky for some people, because a quick Google search in your area often turns up the wrong type of “fencing”.
School Winners HeraldNet
Robotics teams score state awards. The Western Washington FIRST Lego League State Championships were held Jan. 30 in Kent. Three Everett robotics teams ...
Reporters: Join as GeoGirls Dig Geology at Mount St. Helens United States Geological Survey
GeoGirls learn about how the May 18, 1980 eruption of Mount St. Helens impacted the ecology of the area.(Credit: Liz Westby, USGS.
Once notorious bank robber’s new mission: Telling kids don’t make my mistakes Q13 FOX
SEATTLE -- Anthony Curcio is on a mission. The former Monroe High School football-standout-turned-notorious-bank-robber is out of prison with a surprising ...
Marysville's history museum celebrates 1st anniversary The Daily Herald
The Marysville Historical Society Museum marks its first year on June 3. Admission is free that day.
The Most Impressive Kids Graduating From High School This Year Business Insider
They're only 17 or 18 years old, but most of them have already accomplished more than many of us do in our entire lives. This list includes kids who are ...
Bothell's largest park is open to visitors and name ideas The Daily Herald
Frontrunners for the 89-acre park honor kokanee, others pay tribute to the area's past and future.
Public memorial to honor Joey Feek in her native Indiana USA TODAY
INDIANAPOLIS — A public memorial *service* for country music artist Joey Martin Feek will be held Sunday in the Alexandria-Monroe High School gymnasium.
Charlottesville Victim Identified: Mother Says “She Died Doing What Was Right” Deadline
The 32-year-old woman mowed down by a car during yesterday's counter-protests in Charlottesville, Virginia, has been identified as Heather D. Heyer, ...
Ellensburg track and field sweeps Jewett Invitational Daily Record-News
The Ellensburg High School track and field teams embraced the phrase, “there is no place like home” on Saturday afternoon.
Spokane software engineer's new board game like a battle version of 'Yahtzee' The Spokesman-Review
Software engineer Nate Chatellier and artist Manny Trembley are in San Antonio, Texas, this weekend at PAX South, a popular gaming convention, to unveil ...
A DISASTER OF IMMENSE PROPORTIONS IS COMING TO OUR STATE | MONROE Sky Valley Chronicle
(MONROE, WA.) -- Close your eyes and imagine this for a moment. You went to sleep last night like any other night.
Last-Minute Plans: 121 Free, Cheap & Easy Things To Do In Seattle This Weekend: May 18-20, 2018 TheStranger.com
No advance planning required for these cheap events.
DOIN' THAT HEROIN FLUSH BOOGIE IN MONROE | MONROE Sky Valley Chronicle
(MONROE, WA.) – It was Tuesday night of this week about 6:45 pm. Monroe Police officers made contact with "multiple people" at the Twin Rivers Chevron ...
Padres Finalize 2017 Draft Class NBC 7 San Diego
The Padres finished their 2017 MLB Draft class with 30 more selections on Wednesday. Once again the theme was strength up the middle of the diamond.
Everett's top cop to retire HeraldNet
EVERETT — Jim Scharf, a small-town meat-cutter's son who climbed the ranks to become Snohomish County sheriff and Everett police chief, will retire next ...
Prep Zone: Federal Way's Christian Jones KING5.com
As a sophomore at Federal Way High School, Christian Jones verbally committed to play baseball for UW. Now he's a senior and while he still plans to play for ...
Young, Wilbur The Daily Progress
Wilbur E. Young Jr. Wilbur E. Young Jr. departed this life on Saturday, July 5, 2014, at Martha Jefferson Hospital. He was born on April 20, 1949, to Wilbur and.
Sortable Table: 2014 A-F Letter Grades For Every Ind. School Indiana Public Media
A sortable table of 2014 A-F grades for all Indiana schools.
Playing for the love of football Camas Washougal Post Record
Fourteen Camas High School football players surprised the fourth- and fifth-grade CCYF Camas Cardinals by showing up at their playoff game Saturday, ...
Joey Feek Remembered at Hometown Memorial Service Taste of Country
The life and legacy of Joey + Rory's Joey Feek was celebrated Sunday afternoon (March 13), by friends and family in her hometown of Alexandria, Indiana.
Egyptian mythology: Isis, Osiris and Ra Los Angeles Times
Ancient Egyptians practiced mythology and worshiped many gods and goddesses. They had so many gods and goddesses; there are too many to count!
Interesting New Yorker
Talk story about Jonathan Goldsmith, who plays the Most Interesting Man in the World in ads for Dos Equis beer.
A Camas, East County all-star showcase Camas Washougal Post Record
The East County and Camas Little League softball stars squared off in three games to determine the District 4 championship at David Douglas Park, ...
FULL CLOSURE OF SR 522 AT MONROE SET FOR WEDNESDAY NIGHT NOV. 3 | MONROE Sky Valley Chronicle
(MONROE, WA) -- Drivers on State Route (SR) 522 in Monroe should plan to take an alternate route or allow for delays on Wednesday night, Nov. 3.
Q&A Senate Youth Program, Mar 10 2017 | Video C-SPAN
High school students from the U.S. Senate Youth Program talked about their participation in a week-long government and leadership education… read more.
Update: West Seattleites again hear 'The Hum' West Seattle Blog
7:27 PM: For the first time since our reports on “The Hum” two weeks ago (here, here, and here), we are getting multiple reports that people are hearing it again ...
Park Place Middle School Students Are First To Use New Gym | MONROE Sky Valley Chronicle
(MONROE, WA.) -- On Monday kids at Monroe's Park Place Middle School went down in school history as the first PE class to use the new gym.
News headlines by Google News for Monroe High School Monroe WA
We have listed the latest news headlines that include Monroe High . This site has been created to offer a place for MHS alumni to reconnect and share memories.


text:
A 4th of July Night Dive & Fireworks Celebration!
Celebrate Independence Day with a dive and fireworks! Join Jupiter Dive Center on July 4th as we celebrate our country’s independence with a 1-tank night dive followed by a front row seat to the holiday fireworks display.
There’s no need to fight for parking as we have a private lot and our comfortable boats are steps from the shop. The charter departs at 6:00 p.m.
Bring your favorite after-dive refreshments and snacks. We’ll have a special cooler to keep everything cold for you while you dive. After you surface, relax and enjoy the show from the deck of the boat. Once the firework display is complete, we’ll head back and the evening will conclude around 10:30 p.m.
Remember on night dives, divers must have a primary and backup light, tank light, a whistle or signaling device, and a surface marker signaling device.
Cost for this special event dive is $110.00 per person. Interested in having all your friends join you? A full-boat charter is available. Check with the shop for details.
Claim your spot on this popular dive, now. Call 751-745-7807 and start your celebration under the water and finish it among the stars. Happy Fourth of July!

domain: hobby


text:
From Propellerhead Software comes a suite of programs that gives you full creative control over your looped material. ReCycle turns concrete-rigid loops into musical modeling clay; allowing you; the loopist; to do pretty much what you desire. In simple terms; ReCycle lets you do with sampled loops what you can do with beats programmed from individual drum sounds – like alter the tempo; or replace sounds and process them individually.
| Media ||CD-ROM|
| Format ||Professional Edition|
| Length x Width x Height||7.75 x 5.75 x 2.5 inches |
| Shipping Weight||0.41 pounds |
|East Coast Music Product Code ||ZHL113138|
| 1st Publication Date||09/2012|
Below are Related Products that you may be interested in.

domain: artistic


If you have a Samsung phone with the Exynos 7870 chipset, you can download the ported Galaxy Note 20 ROM based on the One UI 2.5 firmware. It debuted on the Galaxy Note 20 and Galaxy Z Fold 2, and it brings improvements and refinements over the old One UI 2.1. To begin with, the update now supports Wireless DeX connection, which eliminates the need to connect your phone to a monitor with a USB cable altogether. Furthermore, the phone will now notify you of nearby Wi-Fi routers and whether they have a fast or slow connection. Always-On Display supports Bitmoji stickers and the camera app supports Pro Video Mode.
One UI 2.5 is available only on a number of flagship phones. Unfortunately, Samsung is neglecting a lot of popular devices that are not flagships. For example, the Galaxy A3, J5, J6, and J7 have the same Exynos 7870 chipset which is powerful enough to run the new update. Yet, it is unknown whether these phones will ever receive the official update or not.
There is also some good news, however. Developer Astrako has ported the official Galaxy Note 20 ROM to devices that have the Exynos 7870 chipset. The ROM is called H-ROM and includes all the proper One UI 2.5 features. Thanks to Project Treble, H-ROM can be installed on the following devices: Galaxy A3, J5, J6, J7, and their variants.
How To Install Galaxy Note 20 One UI 2.5 ROM on Exynos 7870 Phones
The ROM is a direct port of the Galaxy Note 20 firmware. It is fully deodexed and contains the Note 20 multi CSC, which allows for call recordings. A number of pre-installed bloatware apps including KNOX have been removed.
Bugs: There are a few known bugs that you should be aware of before installing the ROM. There are no S Pen features, face recognition does not work and FM Radio is somewhat buggy.
H-ROM One UI 2.5 Download Section
|Device||Model Number||Download Link|
|Samsung Galaxy J7 (2017)||J730X||Download|
|Samsung Galaxy J7||J710X||Download|
|Samsung Galaxy J7 Prime||G610X||Download|
|Samsung Galaxy J7 Core||J701X||Download|
|Samsung Galaxy J6||J600X||Download|
|Samsung Galaxy J5||J530X||Download|
|Samsung Galaxy A3 (2017)||A320X||Download|
- Universal Vendor Partitioner | universal7870_repartitioner_V1.0.zip
Warning: The process of flashing ROMs is trivial for many people. While there are no problems if you correctly follow the procedure, you might break your phone if you do something wrong. Please proceed at your own risk. We shall not be held responsible for any issues that might happen to your phone.
- Make sure your phone is charged to at least 60%. This ensures that the phone will not turn off during the installation process.
- Vendor partition is required. You need a 4GB system partition, otherwise, this won’t work. The download link is above.
- A custom recovery is required. We recommend TWRP because it has the most features and it is the most reliable.
One UI 2.5 ROM Installation Guide
- Download the Note 20 ROM and repartition script and move them to your phone’s SD card.
- Turn off your phone and go into recovery mode. Go to Install and select the repartition script and flash it. (Warning: This will wipe all data on your phone).
- The phone will boot into recovery again. Wipe data, cache, dalvik cache (full factory reset).
- Go to Install, select the One UI 2.5 H-ROM and flash it.
- Reboot your phone.
Wait for the phone to boot up. The first boot after a clean install always takes a few minutes, so be patient. Once the phone has booted up, set it up with your account and you will be good to go.
Really really bad