text: JFK faced plots in Chicago, Tampa, other cities during final few months Kevin James Shay photo Mike Brownlow, above, was an eyewitness to Kennedy's assassination as a boy. He believes gunmen were shooting from behind the grassy knoll fence, where he stood in August 2016. This is what is going to happen to me, also. I keep telling you, this is a sick society. ----- MARTIN LUTHER KING JR. to wife Coretta, upon hearing JFK was assassinated, Nov. 22, 1963 NOTE: Tuesday marks the 53rd anniversary of the assassination of John F. Kennedy. The following is an excerpt from the new book, Death of the Rising Sun: A Search for Truth in the John F. Kennedy Assassination, [Kevin James Shay, Amazon, 2016].By Kevin James ShayThroughout the last few months of John F. Kennedy's life, threats and warning signs intensified. While the horrible deed eventually happened in Dallas, forever staining that city, what is often lost in this tragedy is that it could easily have occurred in several other cities, including Chicago, Miami, and Tampa.Alpha 66, the CIA-funded, anti-Castro paramilitary group, reportedly planned several assassination attempts on Kennedy during the president's final year. In December 1962, JFK addressed more than 1,000 Cuban exiles and a crowd of some 40,000 attendees at the Orange Bowl in Miami. He told the large gathering that a flag presented to him by leaders of the Bay of Pigs invasion would "be returned to this brigade in a free Havana." Some Kennedy aides objected to the president delivering such a message to the crowd, saying it would build up false expectations that the U.S. would support another invasion. JFK reportedly agreed not to speak at the event, but then brigade leaders such as San Roman personally invited him to do so. So he changed his mind.By that time, many in the anti-Castro Cuban community had heard about Kennedy's pledge not to invade Cuba again that he made to help end the Cuban Missile Crisis. Miami police and Secret Service agents received tips about some Cubans talking about setting off a bomb when JFK spoke in that stadium. Authorities questioned enough people beforehand to stop such an event from occurring. 1 However, that wasn't the end of such conspiratorial talk. Not by a long shot. In June 1963, Kennedy was slated to attend a screening of the movie, PT-109, in Los Angeles. Vaughn Marlowe, the executive officer of the Los Angeles chapter of the Fair Play for Cuba Committee, was considered to be recruited to shoot the president by Alpha 66 members Leopoldo and Angel, according to military officer and double agent Richard Case Nagell. Marlowe not only worked for the far left-wing FPCC, but he supported the Socialist Workers Party and was publicly critical of JFK. He also happened to be a sharpshooter while in the U.S. Army as a Korean War veteran. And like Lee Harvey Oswald, he sometimes used a pseudonym and had visited the Cuban Embassy in Mexico City. Like Oswald, he was the perfect patsy. 2 Later, Marlowe told author Dick Russell that he would joke that Nagell was trying to recruit him to "be Oswald." He was aware of being under surveillance, he said to Jim Garrison. 3 Threats that didn't seem too serious multiplied. No matter how small, Secret Service agents had to check them out. Before a June 1963 trip to Ireland, agents were alerted to two phone threats saying JFK would be killed on that trip. Extra precautions were taken, such as agents carrying guns despite that violating Irish law. 4 By September, Nagell had gotten wind of an attempt that could target Kennedy in Washington, D.C., later that month or in early October. From New Orleans, Oswald had been inexplicably writing left-wing officials saying he was moving to the D.C. area in October, apparently under the recommendation of handlers such as Guy Banister. The latter man, who had ties to virtually every group associated with this case, including the CIA, Cubans, John Birchers, Klansmen, military intelligence, Mafia, and FBI, seemed to be doing his damnedest to implicate Oswald as a communist assassin of JFK. 5 That's when Nagell met with Oswald in New Orleans to warn him, and when that failed to stop anything, he sent the letter to Hoover and fired the shots into the bank building. Suddenly, Oswald switched his focus from D.C. to Mexico City and eventually returned to Dallas. 6'It could just have been his job' Within the Secret Service during those chaotic months, "rumors were flying about threats on the president's life," wrote Abraham Bolden, who JFK once referred to as "the Jackie Robinson of the Secret Service" for being the first African-American in that agency to guard the president in 1961. "Reports had circulated in the agency about Cuban dissidents and right-wing southerners who were stalking [Kennedy] and plotting his assassination," wrote Bolden, who worked in the Chicago office in 1963. "Each weekly meeting brought information about some new organized group with a plot of its own." 7 While threats came from Marcello, Trafficante, Hoffa, and other Mafia-connected figures [see Chapter Four], some of the ugliest ones emanated from gatherings like the annual Congress of Freedom in New Orleans in April 1963. At that meeting of far-right extremists, FBI and Miami police informant William "Willie" Somersett said some leaders spoke of plans for a broad-based assassination campaign against not just political leaders they considered pro-communist, but those in business and international relations. Most stopped short of openly mentioning a specific plot against Kennedy. 8 But Somersett, who had been an informant for the FBI since 1949 as he rose to national Klan leadership positions, knew better than most what they meant and how serious they were. Sure, he was a Klan leader and agreed with many right-wing causes, such as maintaining segregation and opposing Kennedy's perceived push to sell out his country to the Soviet communists and United Nations-supporting liberals. But he might not have been a hardcore racist; in 1964, he worked to stop race discrimination among hiring of mechanics in Miami. 9 Moreover, Somersett did not support Klan violence. And he needed to make a living. Organizing for a labor union on a part-time basis didn't pay many bills. As a longtime member of far-right groups and an imposing man whose nickname among authorities was "88" since he reminded them of an Oldsmobile 88, Somersett could gain the confidence of movement leaders like Joseph A. Milteer. Somersett and Milteer developed a fairly close relationship as they became Klan leaders, with Milteer representing the Dixie Klan faction and far-right Constitution Party that was a front for a violent undercover group. Somersett could find out important information that helped authorities stop plots against the Kennedys, Martin Luther King, and others before they gained much traction. And he could make some dough in the process. It was risky, but hell, you had to take risks to get somewhere in life, he figured. "Through the years, Somersett had been associated with right-wing politics, but he disliked groups pressing for violence," investigative journalist Dan Christensen wrote. "Why he became an informer is uncertain. Money? Honor? Patriotism? It could just have been his job." 10 Major Gen. Edwin Walker and Lt. Gen. Pedro del Valle, a founder of the minutemangroup Defenders of the American Constitution, were among the speakers at the Congress of Freedom meeting. Del Valle, in particular, was involved in assassination plots "in a big way," Somersett said. Del Valle and Walker had discussed assassinating certain "enemies" in top government and business positions as early as 1962, author Jeffrey H. Caufield wrote. 11 After Somersett informed the FBI of the plots discussed in New Orleans, agents interrogated several suspects who spoke at the meeting. Thereafter, such talk of broad-based assassinations subsided. But they were replaced with a more specific plan targeting Kennedy, Somersett said, which included discussions at the Constitution Party's meeting in Indianapolis in mid-October. But the focus was not just on JFK; Milteer at the same meeting offered to have a member of the Student Non-Violent Coordinating Committee in Atlanta killed. 12 Adding fuel to Somersett's information, the FBI interviewed a man in Mexico in mid-November 1963 who claimed to have prior knowledge of a plot to kill JFK. He said he was a Klan member and had heard that a group related to the far-right racist National States' Rights Party planned to assassinate Kennedy and others. 13Gun-wielding man approaches JFK in NashvilleIn May, a man approached Kennedy at Overton High School in Nashville, Tenn., during a visit, according to a 1992 newspaper report. The man carried a gun underneath a sack and was grabbed by Secret Service agents before he got too close to the president. The incident was kept quiet to supposedly not encourage similar attacks. 14 In July, James A. Hawkins, a 22-year old unemployed man from Richmond, Va., criticized JFK's civil rights efforts in front of a gas station attendant in Laurel, Md. Then, he stated that he was going to Washington "to blow up the White House and kill the president." The attendant called police, who searched Hawkins' bag and did not find any weapons. Hawkins headed south to Mobile, Ala., where he was arrested by Secret Service agents and claimed to be joking about the threat. 15Hawkins also boasted to some people in Maryland that he was going to New Orleans to "attend a meeting which would lead to the assassination of John F. Kennedy," a Mobile police sergeant later told New Orleans Assistant DA Andrew Sciambra. 16Several Dallas area residents were overheard saying that Kennedy should – or would – be killed. In September, John Richard Salisbury, an engineer with Brown & Root construction firm in Houston, visited a relative, Robert Norris, employed by Hunt Oil Co. in Dallas. Norris supposedly said JFK will "get shot or killed," if he visited Texas, according to Salisbury. 17Ernesto Castellanos, the anti-Castro activist who was on a plane headed for the Bay of Pigs in 1961 before being told to land, vowed in September that he and others would give JFK "the works when he gets in Dallas." The remarks were made on a tape recording of a John Birch Society meeting in Dallas suburb Farmers Branch that was released by a retired Dallas police officer to the House Assassinations Committee. Two other Cuban exiles, Ed Hughes and Francisco Leyba, spoke at the meeting. 18In October, Army private Eugene B. Dinkin, a telegraph code breaker stationed in Europe, wrote Robert Kennedy that "an attempt to assassinate the President would occur on November 28th; that if it were to succeed, blame would be placed upon a communist or a Negro, who would be designated the assassin." Dinkin added that the conspiracy "was being engineered by the military," and "a military coup might ensue." He based such conclusions on studies of military newspapers in which he suspected a bias to portray JFK as a communist sympathizer. 19When he got no response from RFK, Dinkin told a newspaper editor in Geneva, Switzerland, and the editor of Overseas Weekly in Germany about his plot suspicions. He was eventually transported to a psychiatric hospital in France, then to Walter Reed Hospital in Washington, D.C., for tests. Naval Air Station reserves discuss killing JFK 'in jest'Around November 1, mattress company representative Delbert Lekiartin told FBI agents that furniture representative Louis L. Springfield said that if Kennedy came to Dallas, he "would, could, or might be shot." Springfield had said "it would be very easy to do so that someone could shoot the president from an overpass and could conceal himself behind the abutments on the overpass." 20 Springfield also said it "would be quite easy" to obtain a gun or rifle from a mail-order house, according to Lekiartin. That was a specific detail that authorities attributed to Oswald. The remarks were made at the Dallas Trade Mart on Stemmons Freeway where both companies did business. 21Springfield, a Marine reserves sergeant and intelligence chief at the former Naval Air Station in Grand Prairie, admitted to an FBI agent that men at the unit "frequently" discussed how JFK should be killed, but their remarks were "in jest." He clarified that he never said JFK would be killed for sure in Dallas, but that it was possible based on "the feelings of individuals he knew and the comments some of them made." 22He added that he "probably" said that whoever shot Kennedy deserved a medal, but he denied making the remarks about the mail-order rifle. The base was later decommissioned, becoming the Grand Prairie Armed Forces Reserve Complex. Ted Marscico, also of the mattress company, confirmed Lekiartin's account, including the part about the mail-order rifle. He added that he tried to turn the conversation into a more light-hearted one, but Springfield would maintain seriously that JFK "would be shot." 23Then, Russell McLarry, who worked near the Dallas Trade Mart, reportedly told two women he would shoot JFK when he got there. Secret Service arrested him shortly after the assassination, and he said he was "glad" JFK was killed. But McLarry insisted before a grand jury that he was joking. He was not indicted. 24Preassassination threats towards Kennedy were so prevalent that people placed bets on whether Kennedy would be killed in Dallas. A service station manager in Grants, N.M., said someone showed him $8,000 shortly after the assassination that he had won in such a bet. A Dallas bar operator said he heard there was a $100,000 offer being circulated in various right-wing political circles to kill JFK. 25 White House cancels Chicago trip amid plotThe most established plot besides the one in Dallas centered on Chicago. On November 2, JFK planned to visit the Windy City to view the Army-Air Force football game at Soldier Field and ride in a motorcade.White House officials abruptly canceled the Chicago trip, even as police prepared to line the parade route and details of the route from O'Hare International Airport had been published in newspapers. Officials cited a diplomatic crisis likely related to the arrest and assassination of South Vietnam President Ngo Dinh Diem. A CIA-supported coup successfully seized the presidential palace, and Diem was captured and killed on November 2.But Agent Bolden said the decision was made after Maurice Martineau, the Chicago special agent in charge, called the White House and recommended that the trip be canceled. The security threats were real, Bolden said. One involved former Marine Thomas Arthur Vallee, who was arrested after police found an M-1 rifle, handgun, and 3,000 rounds of ammunition in his vehicle. Vallee was "outspokenly opposed to President Kennedy's foreign policy," and his landlord reported that the John Birch Society member had requested time off from his job on November 2, according to the House Assassinations Committee. Vallee had a history of mental illness and was believed to be an expert marksman. 26Shockingly, the information that Chicago Secret Service agents obtained on Vallee was not forwarded to the Dallas agents. The Secret Service noted in a report that Vallee's background was similar to Oswald's in some respects. 27Some say Vallee was being set up as an Oswald-like patsy, while a four-man assassination team did the dirty work. The Chicago Secret Service office received a teletype message from the FBI shortly before November 2 about four men with high-powered rifles, said Bolden. At least one of the suspects had a "Spanish-sounding name" and could have been Cuban, Bolden told the House Assassinations Committee. 28A high-powered rifle was confiscated from a suspected conspirator in Chicago shortly before Kennedy's trip was canceled, Bolden said. Agents received another tip from a motel manager who saw automatic rifles with telescopic sights and a map of Kennedy's parade route in a room she just rented to two Cubans, Bolden said. 29But for some reason, Secret Service agents were not sent to that room, Bolden said. Two suspects were eventually detained and questioned by Secret Service agents before being released, while the other two escaped, he said. Bolden blamed, in part, shoddy Secret Service work for not arresting all the suspects, while others wondered why the two detained suspects were not charged with crimes. 30Kennedy was to be ambushed as his vehicle made a slow, hairpin exit from a highway onto a street near a tall warehouse building where Vallee worked, similar to what would happen in Dallas three weeks later. An FBI tip reportedly came from an informant known only as "Lee." Some thought "Lee" was Lee Harvey Oswald.Bolden cited other examples of security lapses, such as agents drinking on the job and not being properly trained. He added that many used the "n-word" and spoke negatively about Kennedy's policies to the point it might have impacted their protection of the president. 31While even the House Assassinations Committee later concluded it was unable to "determine specifically" why the president's trip to Chicago was canceled, Bolden told a Chicago TV station that the president's life being in "such severe danger" was the reason. "I think there would have been an attempt," Bolden said. "I think it would've been successful." 32Less than a week before JFK's death, the whistleblower Bolden was suddenly ordered to report to Washington, D.C., where the IRS offered him an undercover position for an investigation of Congressional aides. That would require his old identity – even his birth certificate – to be erased, which raised his suspicions about being "disappeared." Bolden declined the position, to the anger of superiors, and returned to Chicago fearful that JFK was about to be killed. 33A few days before the assassination, the Chicago Secret Service office received another report about anti-Castro Cuban exile and suspected CIA gun runner Homer Echevarria being heard making a statement that JFK was going to be "taken care of." Instead of telling the Secret Service agents in Dallas, Martineau launched a local investigation that turned up little before the assassination, Bolden said. 34After JFK's killing, Chicago agents kept pursuing the Echevarria investigation, but in early December 1963, Martineau told them the FBI was taking over the case. Martineau ordered agents to turn in all notes and reports, and forget Echevarria existed. 35Foiling the Florida plotOn November 9, Miami police convinced Somersett to secretly tape record a conversation with right-wing associate Milteer at Somersett's Miami apartment. On tape, Milteer claimed there was a plot to assassinate JFK. He refrained from saying he was involved himself. In the recording, Milteer and Somersett discussed JFK's planned November 18 trip to Florida. At one point, Somersett asked, "How in the hell do you figure would be the best way to get [Kennedy]?"Milteer replied, "From an office building with a high-powered rifle.""You think [Kennedy] knows he is a marked man?" queried Somersett."Sure he does.""They are really going to try to kill him?""Oh, yeah. It is in the working," Milteer said. 36Milteer mentioned a Klansman - believed to be Chattanooga, Tenn., Klan leader Jack Brown - as someone who was "just as likely to get [JFK] as anybody." Brown was suspected of bombing the homes of African-Americans in the Chattanooga area in 1960. He had supposedly stalked Martin Luther King "for miles and miles, and couldn't get close enough to him," Milteer said. 37Miami police provided a transcript of the recording to Secret Service agents on November 12. The Secret Service and FBI opened files on the matter and conducted a superficial investigation of Milteer. The right-winger also referred to Brown as someone who could have been among those who bombed a Birmingham, Ala., church on September 15 in which four young African-American girls were killed. Four other Klansmen were eventually arrested for that horrendous crime. The agencies closed the Milteer files within a few days, well before Kennedy's assassination. 38Once again, the threat cited by Milteer was "ignored" by Secret Service who planned JFK's Dallas trip, according to the House Assassinations Committee. Somersett later went so far as to charge Robert Kennedy with not performing his duties as attorney general by sending more FBI agents to Dallas to guard his brother. Copies of the tape were sent to RFK, the FBI, and Secret Service well before November 22, Somersett said. But it was not clear if RFK actually heard that tape. 39Kennedy visited Florida as planned on November 18, but authorities took more precautions after learning of the Milteer/Somersett recording. Hundreds of police and agents mingled with the crowd in Tampa and searched for signs of a rifle pointed from an open window along JFK's parade route. Santo Trafficante was reportedly involved in planning the attempt, and the mob boss aborted the plan after learning about authorities' stepped-up security, according to authors Lamar Waldron and Thom Hartman. Gunmen had planned to fire upon Kennedy's motorcade as it made a slow turn in front of the Floridan Hotel. 40Cuban exile Gilberto Lopez, who had defected to Russia, visited Mexico City in the fall of 1963, and acted like a Castro supporter, was allegedly used to serve as a patsy, a la Oswald and Vallee. Lopez had even received a new job along that parade route about the same time that Oswald and Vallee obtained new jobs in Dallas and Chicago, respectively, along those proposed parade routes. 41The Tampa situation was complicated by other reported threats. Wayne Gainey, a psychiatric outpatient in Tampa, claimed that Klan members urged him to attempt to kill JFK. His parents assured police they would watch him, and an agent monitored the house during Kennedy's visit. John William Warrington, another mental patient, claimed to want to kill JFK because of his association with Martin Luther King. He wrote threatening letters shortly before Kennedy's visit and was arrested. 42Right after JFK was shot, Tampa landlord Diane Grybek said tenant Henry Edward Scott, or Enrico Aaron de Dusseldorf, told her he was aware of a plot to assassinate JFK in Tampa November 18. Scott, a tax cab driver who went by "Rico," was an El Salvador native who had relatives in Cuba. 43But when FBI agents interviewed Scott, he denied saying he knew of a plot, only that it would have been easy to accomplish in Tampa had someone tried. Scott claimed to have arranged gun sales on behalf of anti-Castro Cubans that were shipped through New Orleans and Central America. FBI agents found a slip of paper on him with the name of Raymond Harrell of Dallas. Harrell told agents he only knew Scott from being driven in his cab in Laredo, Tx. 44As JFK prepared to visit Miami, authorities received word of a bomb threat and the possibility that a gunman with a high-powered rifle targeted the president. Some 250 police officers were added to the security force. A motorcade through Miami was canceled, and Kennedy was flown via helicopter to a scheduled speech. Some argued that was the plan all along, that there had not been time for a parade in Miami. 45But even then, Kennedy haters attempted to use a bazooka-like weapon "to bring down [JFK's] helicopter," said author Jim Marrs. 46Somersett continued to risk his life to help authorities stop other plots of attempted racially-based killings and bombings in the South before he died in 1970. The FBI reported that he was "one of the few Klan informants that possesses the ability, incentive, and appropriate cover to go anywhere in the southeast section of the United States concerning [FBI] matters." Caufield called him "an unsung hero" in the efforts against the racist violence of the 1950s and 1960s. "His work likely prevented untold numbers of bombings, burnings, and murders," Caufield said. 47But perhaps, as Christensen suggested, Somersett was just doing his job.Excerpt from Death of the Rising Sun: A Search for Truth in the John F. Kennedy Assassination by Kevin James Shay [Amazon, 2016]Notes1 Russell, Dick. The Man Who Knew Too Much. Carroll & Graf, 1992, p. 165; Conway, Debra. “Castro Assassination Plots.” JFK Lancer Productions & Publications, November 2007. 2 Russell, Dick. The Man Who Knew Too Much. Carroll & Graf, 1992, pp. 210-219.3 Simkin, John. “Vaughn Marlowe.” Spartacus Educational. August 2014.4 Ayton, Mel. Hunting the President: Threats, Plots and Assassination Attempts – From FDR to Obama. Regnery History, 2014. p. 64.5 Douglass, James W. JFK and the Unspeakable: Why He Died and Why It Matters. Orbis Books, 2008, pp. 154-56.6 Russell, Dick. The Man Who Knew Too Much. Carroll & Graf, 1992, pp. 437, 673.7 Bolden, Abraham. The Echo from Dealey Plaza: The True Story of the First African American on the White House Secret Service Detail and His Quest for Justice after the Assassination of JFK. Harmony Books, 2008, pp. 48-49.8 Caufield, Jeffrey H. General Walker and the Murder of President Kennedy: The Extensive New Evidence of a Radical-Right Conspiracy. Moreland Press, 2015, p. 141.9 Ibid., p. 94.10 Christensen, Dan. “JFK, King: The Dade County links.” Miami Magazine, September 1976.11 Caufield, Jeffrey H. General Walker and the Murder of President Kennedy: The Extensive New Evidence of a Radical-Right Conspiracy. Moreland Press, 2015. pp. 174, 197-98.12 Caufield, Jeffrey H. General Walker and the Murder of President Kennedy, pp. 156-58, 197-98.13 Jesus, Gil. “Threats against JFK – 1963.” Oct. 26, 2002.14 Nashville Banner, Jan. 23, 1992; Ayton, Mel. Hunting the President: Threats, Plots and Assassination Attempts – From FDR to Obama. Regnery History, 2014. p. 64.15 “Baltimore Hearing Set in JFK Threat Case.” Associated Press, July 30, 1963. 16 Sciambra, Andrew J. “Trip to Mobile, Ala., on May 5, 1967 thru May 7, 1967.” New Orleans District Attorney’s office memo, May 8, 1967.17 Jesus, Gil. “Threats against JFK – 1963.” Oct. 26, 2002.18 Golz, Earl. “1963 tape reveals threat to JFK.” The Dallas Morning News. Aug. 14, 1978.19 Russell, Dick. The Man Who Knew Too Much. Carroll & Graf, 1992, pp. 349-52.20 Basham, Robert, and Anderson, Robert. FBI Report DL 89-43. Nov. 27, 1963.21 Ibid.22 Ibid.23 Horton, Emory E. FBI Report DL 89-43. Nov. 24, 1963.24 Ayton, Mel. Hunting the President: Threats, Plots and Assassination Attempts –From FDR to Obama. Regnery History, 2014. pp. 66-67.25 Clark, Kyle. FBI Report DL 89-43. Dec. 3, 1963.26 “Findings of the Select Committee on Assassinations in the Assassination of President John F. Kennedy.” House Select Committee on Assassinations, 1979. 27 Ibid.28 Ibid.29 Ibid.30 Bolden, Abraham. The Echo from Dealey Plaza. Harmony Books, 2008, pp. 49, 55-56.31 Ibid.32 Goudie, Chuck. “JFK murder plots planned in Chicago before Dallas assassination.” ABC7 News, Nov. 5, 2013. 33 Bolden, Abraham. The Echo from Dealey Plaza, pp. 47-50; Douglass, James W. JFK and the Unspeakable: Why He Died and Why It Matters. Orbis Books, 2008, pp. 213-17.34 Bolden, Abraham, The Echo from Dealey Plaza, pp. 56-58.35 Ibid.36 Wilkes, Jr. Donald E. “The Georgian who knew a sniper would kill JFK.” Flagpole, Oct. 23, 2013.37 Christensen, Dan. “A Miami police informant, a prophetic racist and fresh questions about JFK’s death.” Miami Herald, Nov. 15, 2013; “Transcript of Milteer-Somersett Tape,” Mary Ferrell Foundation website. From Weisberg, Harold, “The Milteer Documents.” The Assassinations: Dallas and Beyond, Random House, 1976. 38 Wilkes, Jr. Donald E. “The Georgian who knew a sniper would kill JFK.” Flagpole, Oct. 23, 2013.39 “Findings of the Select Committee on Assassinations in the Assassination of President John F. Kennedy.” House Select Committee on Assassinations, 1979; Somersett, Willie A. “I Charge Robert F. Kennedy with Murder.” National Federation of Labor News, March 26, 1967. 40 Waldron, Lamar, and Hartman, Thom. Ultimate Sacrifice: John and Robert Kennedy, the Plan for a Coup in Cuba, and the Murder of JFK. Counterpoint, 2008; Liberto, Jennifer. “New book tells of JFK plot in Tampa.” Tampa Bay Times, Nov. 23, 2005.41 Liberto, Jennifer. “New book tells of JFK plot in Tampa.” Tampa Bay Times, Nov. 23, 2005.42 Ayton, Mel. Hunting the President: Threats, Plots and Assassination Attempts--From FDR to Obama. Regnery History, 2014. p. 66. 43 Ligarde, Fred, and Rutherford, Howard K. FBI report TP 62-455.44 Ibid.45 Benn, Evan S. “JFK toured Florida only days before he was assassinated in Dallas.” Miami Herald, Nov. 16, 2013.46 Rense, Jeff. “Jim Marrs – Lee Harvey Oswald – American Hero.” Jeff Rense Program, 2013. 47 Caufield, Jeffrey H. General Walker and the Murder of President Kennedy, p. 94.


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Was a little bigger than i had thought it would be but its super nice and easy to use!
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You will get 2 different brush types which are half-moon shape and oblique shape.
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domain: artistic


The seventh-grade health class recently engineered food trucks, and presented their USDA-approved signature dishes.
Student dishes included pizza, spaghetti, vegan burgers, salads, and apple cider. Some students even brought in real items for people to taste, such as smoothies, tuna and peaches on crackers, and fruit salad.
While the students were busy creating their dishes, they learned about food groups, portion sizes, and how to read the new food label and much more. Afterward, there was a food truck race, which was won by the Mexican Fiesta truck.
For a gallery of photos, please see below.


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The Security and Exchange Commission (SEC) has ordered 945 public companies to certify that their most recent financial reports are "complete and accurate". The list includes most high-profile IT and...
Did you make the cut?
Chancellor Philip Hammond unveils Fintech Sector Strategy
Compromise of MikroTik routers attributed to US Joint Special Operations Command
Arup claims to have saved £4m on licensing by weeding out unused software

domain: news


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The Golden Plover has a wonderfully evocative song – only really heard in the UK on moorland areas up in the hills. The sound of it takes me right back to places like the Durham Moors and the Flow Country of northern Scotland. Golden Plovers will be singing in both those places today – I wish I were standing with heather beneath my boots listening to them.
Here’s one from Norway:
…and another from Iceland:
…and one from Lewis, UK:
Amazingly evocative, don’t you agree?[registration_form]

domain: geography


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Ever heard of Russian Gen. Valery Gerasimov? He may go down in history, if such things exist in the future, along with Napoleon, Alexander the Great and Hitler as among the greatest conquerors of all time.
Gerasimov was the commander of the 58th Army during the Second Chechen War and also served as tank army commander in Afghanistan. His experiences in those conflicts, coupled with the Orange Revolution and the collapse of the Soviet Union, embittered him toward the West. They also turned him away from conventional military tactics.
In 2013, he authored an article for a relatively obscure Russian publication “The Military-Industrial Courier” wherein, among other things, Gerasimov suggested that future wars will be fought with a four-to-one ratio of civilian to military tactics. The former, he wrote, “would shape the political and social landscape of the enemy through subversion, espionage, propaganda, and cyberattacks.”
His essay, written just after “The Arab Spring”, pointed to the anarchy and violence that erupted in Libya and Syria (much of it fueled in the social media), “as proof that a combination of carefully planted stories, outside pressure and political interference can destroy an adversary’s ability, or even the will to fight. To quote the General:
“A perfectly thriving state can, in a matter of months, and even days, be transformed into an arena of fierce armed conflict, become a victim of foreign intervention, and sink into a web of chaos, humanitarian catastrophe, and civil war. ... the role of nonmilitary means of achieving political and strategic goals has grown, and, in many cases, have exceeded the power and force of weapons in their effectiveness.”
In some military circles this is now known as “The Gerasimov Doctrine.”
Gerasimov has risen to the position of chief of staff of the Russian military. Considering the accusations of Russian interference in the 2016 election, and the continued activity of the nominally civilian St. Petersburg hacking groups “Fancy Bear” and “Cozy Bear” in our social media, it is clear that Gerasimov’s Media Blitzkrieg is being put into practice. Last week we learned that Russian cyber warfare units attempted to hack the voter registrations in 21 states and succeeded in penetrating six. A day or so later we learned that Russian hackers helped inflate the number of twitter postings demanding “Release the memo!” composed by congressional Republicans. Russian cyber units have been involved in manipulating some “Black Lives Matter” and “Blue Lives Matter” campaigns and in promoting other other socially divisive issues.
Last week, National Intelligence Director Dan Coats said, “Cyber has been a game-changer in many ways. The United States is under attack. Now.”
Over the last year divisive issues and inflammatory rhetoric have torn at the very fabric of our society. If Gen. Gerasimov is not the architect of these attacks, he is most certainly prophesying our downfall.
Gerald M. McDonough is a teacher, writer, director, historical researcher and biographer living in Salt Lake City.


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The Member of Parliament(MP) for Tamale Central, Hon. Inusah Fuseini, has said in an interview mynewsgh monitored giving President Akufo-Addo four more years means four more pains and hardship. The Former Minister for Roads and Highways added that President Akufo-Addo doesn’t deserve another term after failing Ghanaians.
“If anyone says every government must necessarily be given two terms that is an insult to Ghanaians. It means indirectly that, even if the government is performing poorly, Ghanaians will still give the government two terms,” he said.
According to the Tamale Central MP, the NPP government is so rotten, non-performing and, incompetent and has failed in delivering all its promises.
“Is that what the constitution says? Is that what you think the people of Ghana will do? If the government is so rotten, if a government is non-performing and so incompetent and has failed in delivering all its promises, Ghanaians will still give the government another term….? Is that what you are saying? You think the people are so stupid that they won’t assess the government based on its promises and performance?” he quizzed.
He added that the nepotism displayed by the New Patriotic Party (NPP) is overwhelming and does not deserve another chance.
““This government (NPP) came into office saying that the previous government (NDC) was nepotistic they came to power to change things and now must have Ofori-Atta or Akufo-Addo attached to your name or you must come from Akyem or you must be of a certain stock before you are giving political office,” he said.


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Tumisho Masha has dodged the bullet after he was found not guilty of assaulting his estranged wife by the Randburg Magistrate’s Court on Thursday.
Masha issued a statement on Friday to celebrate his freedom from the case, which has been running for two years.
Masha’s wife Zozibini Mtongana had alleged in her police affidavit that he had assaulted her and also damaged her phone in June 2016.
Mtongana had also made an application for a protection order against him, which Masha did not oppose, according his statement.
However, the case was withdrawn in November that year, only to be later reinstated in October last year.
The Saints and Sinners actor said his wife had rejected his offer of a brand new phone to replace the damaged one and she had instead demanded that he give her cash, driving the matter into mediation.
“In her judgment, the magistrate said that, in terms of the evidence, the complainant’s statement and the state’s witness did not corroborate each other,” reads Masha’s statement.
Main Image Credit: entertainment-online
Entertainment | Celebrity Gossip & News


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5 natural ways to sleep better
Researchers recently published an article in International Journal of Science and Research that recommended these 5 natural ways for dealing with sleep disorders.
Belgian researchers recently published an article in the European Journal of Public Health, showing a connection between diet and symptoms of anxiety and depression.
The researchers analyzed the data of over 2,000 participants from the Belgian National Food Consumption Survey 2014. Participants were 10–64 years of age, and the survey included information about each person’s food intake and symptoms of anxiety and depress (what the researchers described as psychological distress). The researchers examined the relationship between these two datasets using logistic regression models,
Earlier this month, Irish and American researchers published a study in Clinical Nutrition, showing a connection between mental health and a pro inflammation diet.
The researchers assessed the diet and mental health of over 2,000 adults. The looked for inflammatory diets and cross checked that against general well-being and symptoms of depression and anxiety.
Throughout the United States and Canada, school starts this week. For many places, school started last month. Either way, preparing for back to school and trying to get back into a set schedule after a relaxing summer can be a source of anxiety and stress for some people.
Luckily there are several things you can do that may help reduce your (or your child’s) anxiety and introduce calm into your life during this hectic time.
American researchers recently published a study in Journal Military Behavioral Health showing a connection between nutrition and levels of anxiety and stress.
The researchers enrolled over 350 soldiers to participate in their study to see if there is a relationship between food consumption behaviours and PTSD, depression, anxiety, and stress.
What the researchers discovered was that soldiers who eating habits that were less healthy (such as eating more fast foods and more sweets) also had higher stress and anxiety levels.
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Not too long ago, we blogged about anxiety being more than just panic attacks. This article caught the attention of Jackie Edwards, a freelance writer who has suffered with crippling panic attacks and accompanying bouts of depression for years. They started when she worked in a high pressured job; the long hours and the lack of rest and relaxation led to a great deal of stress.
In 2009, Norwegian researchers published a study in the The American Journal of Clinical Nutrition regarding the role that the essential nutrient choline plays in mental health.
Studying nearly 6000 subjects, researchers discovered that levels of choline were related to anxiety levels: those with lower choline levels had higher levels of anxiety, and those with higher choline levels had lower levels of anxiety.
New Zealand researchers recently published a study where they found that EMPowerplus may help alleviate stress and anxiety in children.
The researchers designed a multiple-baseline trial to see what effect micronutrients — EMPowerplus specifically — could have on children experiencing stress and anxiety 2–3 years after a traumatic event, in this case, the 2010 earthquake in Christchurch, New Zealand.
Dealing with anxiety? One technique might be to try finding more time for relaxation.
In 1987, American researchers studied 42 male subjects who had previously indicated experiencing shyness when interacting with females. They were randomly assigned to either a control group or an experimental group.
People face anxiety-causing situations regularly. Expectations at school, work, or home, as well as in relationships can be particularly troubling. Whether we’re about to take a big test at school, interview for a new job, or propose to our significant other, it’s normal to be nervous and experience what people refer to as “butterflies in the stomach”.
It’s different with anxiety disorders. You’re not just nervous. Your feelings don’t go away. In fact, the anxiety can get worse and can negatively affect your overall health.

domain: medical


Nothing is repeated in Crete. Enormous geological contradictions and special weather conditions have formed unique landscapes, surprising the visitors and keeping senses constantly alert.
Each route in Crete is unique. Variant sensations, pictures, colors, flavors, sounds accompany visitors at every step.
One can encounter emerald beaches, scrublands, sand dunes, rocky summits, steep slopes, alpine zones, verdant mountains, deep gorges, dry lands, gurgling rivers, scenic ponds, Mediterranean woods, wetlands, fertile meadows, vineyards and olive groves, while the same contrasts are met below sea surface.
Those contradictions favor the development of different ecosystems, significantly increasing the biodiversity of the island.
From the dunes of Lafonissi and Xerokambos to the tropical shores of Kedrodasos and Chrissi, from the hidden beaches in the wild gorges of Sfakia and Asteroussia to the emerald bays of Triopetra and Plakias, from Balos and Elounda lagoons to the palm groves of Preveli and Vai, from piney beaches of Ierapetra to the long organized strands of the northern coasts, Crete offers the ultimate combination of carefree holidays and natural beauty, which can be finely reflected on its beaches.
For millions of years, the geological upheavals are reflected strongly in the intense relief of Crete. While mountains rose, the river water continued its corrosional route through the limestone terrain, forming today's "land of gorges", Crete. With more than 400 canyons, Crete hosts the largest number of gorges in Greece. Many travel agencies offer packages for gorge trekking and there is are several hiking and mountaineering clubs based in Heraklion, Chania, Rethymnon, Agios Nikolaos, Sitia, Ierapetra and Mires.
Cretan rivers meet large faults and steep descents during their course through the canyons, forming hundreds of small and high waterfalls. Crossing gorges of Crete with high waterfalls is possible only by using technical equipment. Appropriate training in canyoneering techniques can be offered by specialist companies on the island. The most popular technical canyons of Crete include the imposing gorge Ha, Tsoutsouras, Kalami, the gorge of Arvi (which after an 80m high fall turns into a dark underground river) and many more.
The existence of numerous caves is inextricably linked to the rugged topography of Crete. People lived in caves thousands of years ago, as evidenced by the prehistoric carvings in the cave Skordilakia by Asfendou. Moreover, today's religious tradition in the caves, which hosts cavernous chapels, is an evolution of the worship of ancient gods inside caves.
Originally, the Minoans worshipped their major deities, such as Eileithyia, the goddess of childbirth, in caves. Later, they placed the birth and upbringing of the king of the gods, Zeus, in the Diktaean and Idaean caves, turning them into important religious centers. During the Byzantine era, caves which according to tradition hosted Saints, such as Saint Paul, Gerasimos and John Xenos, were converted to important ascetic communities. Many pages of Cretan history were also written in the caves of Crete, such as the massacres in the caves of Melidoni, Milatos, Krionerida, Xotikospilios and Tigani at Gramvousa.
Many caves are of very high speleological and ecological significance. Caves with rich decoration which are open to visitors are the Diktaean Cave by Psychro, Gerontospilios by Melidoni and Sfendonis by Zoniana. Besides the caves of religious or historical value, Crete has more than 4.500 mapped caves and sinkholes, available to each experienced speleologist who wants to enjoy their rich decoration and fauna. Areas that host a large number of caves, ideal for cavers, is mount Stroumboulas by Heraklion, the Geopark of Sitia, the Geopark of Psiloritis and Melidoni area in the White Mountains. The three deepest explored sinkholes in Greece are all located in Crete.
Crete’s most distinctive feature is its large mountain ranges which are home to a number of peaks. Cretan mountains are mainly grouped into three ranges: the Dikti range in Lassithi, the Ida (Psiloritis) range in central Crete and the White Mountains (Lefka Ori) in Chania.
The highest summit is Timios Stavros on the Psiloritis range (2.456 m), however the largest area is spanned by the White Mountains, the highest peak of which is Pahnes (2.453 m). The highest summit of the Dikti range is Spathi (2.148 m).
There are several more important mountains in Crete: the Asterousia range, the southernmost range in Greece; Mount Yiouchtas, the sacred mountain of the Minoans; Mount Kedros by Spili, the rugged mountain of the 100 springs; the Talean range, the towering mountain where the mythical robot Talos stopped to rest; Mount Orno in Sitia area and the pine-covered Thripti by Ierapetra.
Natural Parks of Crete
Crete's natural parks and geoparks showcase a large area of diverse, natural scenery ready to explore by foot, boat or car.
Spend time in Crete's national parks and you'll begin to understand the soul of this place. Our national parks are treasured and preserve our natural heritage, forests, wildlife and landscapes, close to - if not exactly, as it was before people arrived here. There are more protected areas such the Natura and Junicoast regions.
Crete was once covered with dense forests, thus its mountains were called "Idea", i.e. wooded. Unfortunately these forests have almost disappeared due to logging, overgrazing and fires. Even so, the few remaining forests are some of the most beautiful landscapes in Crete and a typical sample of the Mediterranean vegetation that once covered the entire island.
Each area of Crete has its own characteristic trees. The provinces Apokoronas and Sfakia are covered with cypresses, Thrypti has mainly pines, the lowlands of central Crete host arbutus, the humid areas of Kissamos are covered with chestnuts, while the Diktaean and the White Mountains are home to oaks.
The most important cypress woods are met at the National Reserve of the White Mountains, Kroustas, the lowlands of Apokoronas and the mountainous province of Kydonia. The greatest oak wood is located at Rouvas at Psiloritis and it is home to rare animals and plants, including the endemic Cretan wildcat and the orchid Cephalanthera cuculata. Extensive pine woods are formed at the mountain of Thripti, at eastern Dikti, Sfakia, Asterousia Range and southern Psiloritis. More specifically, the pine woods of Selakano, Vorizia and Kato Symi are the largest beekeeping areas in Crete.
Woods of special tree species are also formed in various parts of the island, such as the famous groves of the Cretan Date Palm at Vai and Preveli beach. Also, Tris Ekklisiesnear Malia is the largest forest of holm oaks in Crete, while the area of Tris Ekklisies hosts the largest native forest of carob trees in Europe.
Crete has limited water resources, due to its geographical location and weather conditions. Dams and artificial reservoirs have been built at several sites of the island in order to meet the increasing needs for water supply. After their construction, all of them soon were transformed into very important wetlands, enriching the biodiversity of the island.
The largest natural lake in Crete is located at Kournas near Georgioupolis, where visitors can watch birds from the local watch tower. Small but important natural ponds with water all year round are also located at Tersanas by Chania, at Mohos and Thrapsano while seasonal ponds are met at Orne, Parakalouri, Ziros, Omalos by Viannos, Achendrias, Stroumboulas, various plateaus of the northern province of Mirabello, Gergeri and at several more places. Artificial lakes where one can observe birds are located at Ayia by Chania, at Votomos by Zaros, at the large dams of Bramiana, Aposelemis, Faneromeni, Potami and the numerous small dams in the hinterland of Heraklion.
Because of its small width, Crete has few rivers, starting from the mountains of the island, in the central part, and ending either at the South Cretan or North Cretan Sea. Most of them have water only during the winter months, while on summer they get dry.
On the rugged terrain of Crete, rivers meet large faults and steep descents during their course through the canyons, forming hundreds of small and high waterfalls. Even locals are unaware of the existence of several waterfalls, as most of them are invisible and hidden in the impassable gorges. The vast majority has water from the first months of the year by the end of spring.
The most famous waterfalls with water flowing all year round are the falls of Kourtaliotis near Plakias, Richtis near Sitia and Mylonas near Ierapetra. Impressive waterfalls are formed in winter along the large fault of the Asterousia Range, with the most famous being the fall Lichnistis at Maridaki and the impressive waterfall of Ambas by Paranymfi. A large number of winter waterfalls are also found at Mount Kedros, with the most famous being Selinara, Gre Dafni and Rechtara.
Crossing gorges of Crete with high waterfalls is possible only by using technical equipment. Appropriate training in canyoneering techniques can be offered by specialist companies on the island. The most popular technical canyons of Crete include the imposing gorge Ha, Tsoutsouras, Kalami, the gorge of Arvi (which turns into a dark underground river after an 80m high fall) and many more.
The Mastoras waterfall at the side of gorge Ha is 215m high and it is one of the highest falls in Greece.
Crete is surrounded by about 80 islets. Gavdos, the southermost land and islet of Europe, is inhabited and has many amazing things for you to discover. Chrissi is the most exotic islet of Crete, with crystal turquoise water and white sand, reminding of Carribean. Koufonissi also has very nice beaches and important archeological sites and, fortunately, is totally unknown to visitors. Apart from them, there are other islets such as Thodorou (where cretan ibex is sheltered), Dia, Paximadia, Dionysades and many more.
Plateaus and Plains
Crete is full of mountain ranges, amongst which fertile plains and plateaus are formed. The largest plateau of Crete, the peaceful Lassithi Plateau is hidden between the wild peaks of Dikti Mountains and some smaller plateaus. The Omalos Plateau, in White Mountains, is in the heart of the most mountainous area of Crete. Omalos is the starting point for several canyons of Sfakia, such as Samaria. Psiloritis Mountain also has several plateaus, with Nida being the most important. The largest plain in Crete is that of Messara, located in the southern prefecture of Heraklion. Smaller plains are scattered throughout the island, especially in coastal areas.
Crete is full of karst and geological formations, with caves being the most interesting, but also most fragile. This category hosts some places which have high geological interest and are worth getting known better.
Crete has a rich biodiversity and the best moment to witness this is in the spring when the flora is at its best. Over 1.700 species have been recorded up to date in Crete, many of which are endemic. Some remote areas of the island, especially the White Mountains and the surrounding islets are home to many stenoendemic species and subspecies, i.e. plants that are only distributed in this limited area.
Every year these rare species attract botanists from all over the world. They come to study wild flowers, including impressive native Cretan orchids. Moreover, endemic tulips grow on the White Mountains, on the Dikti range, on the Gramvousa peninsula and in the small botanical paradise of Gious Kampos in Rethymnon.
Crete is also famous for its aromatic plants and herbs that grow everywhere on the island. Many of them have been used since ancient times for their therapeutic properties and they are currently cultivated in many places of the island.
Great Britain, the area of which is 40 times larger than the island of Crete, encompasses almost the same number of species of plants. This is indicative for the variety of species available on the island.
Crete is isolated from other continental regions of Europe, Asia and Africa and this is reflected on the genetic diversity of the island’s fauna. From the proud Cretan ibex, the wildcat and the Cretan shrew to the endemic arthropods and bats, the fauna of Crete hides many secrets about the evolution of species in the Eastern Mediterranean.
On the island there are no animals that could harm humans. The ancestors of the Cretans attributed this either to a labor of Hercules in order to honor the birthplace of Zeus, Crete, or to the blessings of Paul the Apostle, who spent two years in Crete.
Avifauna of Crete is considered one of the richest in Europe, home to over 350 bird species. Cretan mountains host the highest insular population of vultures in the world, while along with Corsica, Crete hosts the last couples of lammergeiers in the Mediterranean.


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Everyone was really friendly and the tour guide was great. Brilliant value for money!
Awesome adventure! We saw giant gators and my 5-year-old niece was mesmerized by holding a baby alligator and seeing all the animals in the "show" they put on. Saved a bunch of money using Viator too! Definitely will book a trip through them again!
sawgrass recreation park has some cool animals you can see for free when you do this trip. Airboats were good and our guide was great,informative and funny. Great value for a taste on everglades, altough if you want to see the real dela you need to go further (this is just the edge )
Fantastic. We had Captain Chuck who was extremely entertaining. We were lucky enough to see 2 alligators and a turtle whilst on our ride.
The animal area needs a bit of updating but it was great to actually hold an alligator!
Would recommend :)
Excellent tour at an excellent price. We got within 5 feet of an alligator and got some incredible pictures. Highlight of my trip to South Florida
It was awesome-- we got see the alligators in their natural habitat. I also loved the animal exhibits too
grannyjude New Zealand
This was a great afternoon and my only complaint, if you could call it that, was that the airboat ride wasn't long enough. The wildlife park is well run and great to be able to see the snakes and alligators up close. Well recommended.
Derek M United Kingdom
first class airboat ride and all round great family day out
Howard S Australia
This was an excellent tour and we throughly enjoyed it.
The airboat ride was awesome. The captain was funny and informative. My children never stopped smiling for the whole 30 minutes. And they especially loved getting to hold the baby alligator. And my children are 21 and 25!
The Florida Everglades Airboat adventure was pretty cool. We only got to see 2 gators and a a few other wildlife, but learned a lot about the Everglades. Had a great Captain and totally enjoyed the ride. Would definitely do it again.
Your employees went out of their way to make our visit a very special occasion!
we enjoyed it very much - the tour guide was excellent and my teenage girls loved it!
The chance to see the Everglades has always been on my bucket list. The trip on the airboat was fun but not long enough. Just the sense of speed and what that boat can do is awsome.
The trip was fun but the wildlife was inactive. The boat captain was interesting and very easy to talk with.
Great experience! Loved the airboat ride. Definitely would take another tour. Would like to do the night time tour next vacation in Fort Lauderdale. Thumbs up !!!
Was great fun even though we only saw 1 gator in the wild. Captain Jack was knowledgeable and skilled
Evelyn M United States of ...
Interesting tour of the Everglades. No alligators on boat tour but they were seen in the wild on the park grounds.
It was a sunny day and we got on the airboat and managed to spot 5-6 alligators. Held a baby alligator and had gator bites. Overall satisfactory activity.
The airboat ride was fun and the staff was friendly. I only wish the boats would have gone a little faster at times, but overall the experience was worth the money.
This was a great experience to have. Seeing the wet lands and wild life by air boat was awsome. Then to get the opportunity to eat gator was great. This is a must do for the entire family.
Good tour for the money. Got to see several alligators. The tour guide was very knowledgeable, personable and polite. Animal exhibits at the end were kind of cheesy, but we did get to hold a baby alligator. Definitely need to do if in South Florida.
It was a good Tour around 30 minutes, ans also the driver of the boat makes good explanations.

domain: travel


Are you searching for a handgun that was really designed with the modern operator in mind? Do you want a weapon that makes absolutely no compromises and manages to deliver an accurate and reliable platform that anyone can use? Designed to provide the best user experience with all the necessary extras, this Sig Sauer P226 is just what you need.
Chambered in 9mm and ready to be loaded with 15 rounds of ammo in the standard magazine, everything about this pistol was meant to perform. Its aggressive look is backed up by top quality internal parts designed to put up with the stress of battle. In addition to these other features, this model also offers a threaded barrel design, bringing the overall barrel length to 5” and providing a more accurate platform. More importantly, it allows you to attach a suppressor of your choice while the integral rail design allow you to use any other accessories you might need.
When you need to get your hands on an elite pistol that was really designed with ease of use in mind, remember to look no further than this P226.


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Best And Worst Foods For Diabetes
Your food choices matter a lot when you've got diabetes. Some are better than others. Nothing is completely off limits. Even items that you might think of as “the worst" could be occasional treats -- in tiny amounts. But they won’t help you nutrition-wise, and it’s easiest to manage your diabetes if you mainly stick to the “best” options. Starches Your body needs carbs. But you want to choose wisely. Use this list as a guide. Best Choices Whole grains, such as brown rice, oatmeal, quinoa, millet, or amaranth Baked sweet potato Items made with whole grains and no (or very little) added sugar Worst Choices Processed grains, such as white rice or white flour Cereals with little whole grains and lots of sugar White bread French fries Fried white-flour tortillas Vegetables Load up! You’ll get fiber and very little fat or salt (unless you add them). Remember, potatoes and corn count as carbs. Best Choices Fresh veggies, eaten raw or lightly steamed, roasted, or grilled Plain frozen vegetables, lightly steamed Greens such as kale, spinach, and arugula. Iceberg lettuce is not as great, because it’s low in nutrients. Low sodium or unsalted canned vegetables Go for a variety of colors: dark greens, red or orange (think of carrots or red peppers), whites (onions) and even purple (eggplants). The 2015 U.S. guidelines recommend 2.5 cups of veggies per day. Worst Choices Canned vegetables with lots of added sodium Veggies cooked with lots of added butter, cheese, or sauce Pickles, if you need to limit sodium -- otherwise, pickles are okay. Sauerkraut, for the same reason as pickles -- so, limit them if you have high blood pressure Fruits They give you carbohydrates, vitamins, minerals, and fiber. Most are naturally low in fat and sodium. But they tend to have more carbs Continue reading >>
How To Fight Type 2 Diabetes Through Your Food Choices And Diet Plan
If you have type 2 diabetes — the most common form of diabetes — eating a healthy, well-balanced diet is critical to controlling your weight, blood sugar, blood pressure, and cholesterol. By enriching your diet and creating a meal plan tailored to your personal preferences and lifestyle, you'll be able to enjoy the foods you love while minimizing complications and reducing further risk. Although there isn’t any research that directly supports individual dietary choices in the fight against type 2 diabetes, it doesn’t hurt to maintain a balanced diet. More often than not, the average diet is lacking in these key nutrients: calcium magnesium fiber potassium vitamins A, C, D, and E vitamin B-12 for those on metformin Adding foods rich in these nutrients is often a great first step in diabetes management. According to the American Diabetes Association (ADA), the following are considered to be diabetes superfoods: Fat-free milk and yogurt are both a good source of vitamin D, which promotes strong bones and teeth. Whole grains containing germ and bran are often rich in magnesium, chromium, and folate. Regardless of the type, berries are an excellent source of antioxidants and fiber. Citrus fruits, such as oranges, lemons, and limes, are high in vitamin C. Not only are beans high in fiber, they’re a solid source of potassium and magnesium. Omega-3 fatty acids may help reduce your risk of heart disease, so don’t shy away from salmon dishes. In addition to providing magnesium and fiber, nuts can help with hunger management. Some nuts and seeds also contain omega-3s. Tomatoes contain crucial nutrients such as vitamins C and E. Swap regular potatoes for sweet potatoes, which are chock-full of potassium and vitamin A. Dark green leafy vegetables like collards and kale a Continue reading >>
Can Diabetics Eat Corn?
If you have diabetes, your body’s ability to produce or use insulin is impaired. Insulin is a hormone made by your pancreas that clears the sugar you eat out of your blood and puts it into your cells so you can use it for energy. Starchy vegetables, including corn, contain carbohydrates that may raise your blood sugar, but they can be part of a healthy diet if you consume them in moderation. Video of the Day Fitting Corn into a Healthy Diet Even though you have diabetes, your meal plan should include small portions of carbohydrate foods, such as fruit, cereal, yogurt, beans and starchy vegetables. Corn is a source of energy, fiber, vitamins and minerals and is low in fat and sodium. Keep track of the carbohydrate grams you eat and set a limit for the day, advises the American Diabetes Association. A ½-cup serving of cooked corn or half of a large corn cob contains 15 grams of carbohydrate. Most people with diabetes should eat between 45 and 60 grams of carbohydrate per meal. Continue reading >>
Diabetes Diet: Six Foods That May Help Maintain Healthy Blood Sugar Levels
While there's no substitute for a balanced healthy diet, adding certain foods may help those with diabetes keep sugar levels under control. Coffee and cinnamon have made headlines as foods that might be able to help cut the risk of diabetes or help maintain healthy blood sugar levels. However, don't get the idea that such foods are magic pills for your diabetic diet. It's still important for people with diabetes to eat a balanced healthy diet and exercise to help manage the condition. Nevertheless, some foods, such as white bread, are converted almost immediately to blood sugar, causing a quick spike. Other foods, such as brown rice, are digested more slowly, causing a lower and gentler change in blood sugar. If you are trying to follow a healthy diet for diabetes, here are 6 suggestions that may help to keep your blood sugar in check. Porridge Porridge can help control blood sugar and the charity Diabetes UK recommends it to see you through the morning. Even though porridge is a carbohydrate, it's a very good carbohydrate. Because it's high in soluble fibre, it's slower to digest and it won't raise your blood sugar as much or as quickly. It's going to work better at maintaining a healthy blood sugar level over time. Not only does this high-quality carbohydrate offer a steadier source of energy than white bread, it can also help with weight loss. The soluble fibre in oats helps to keep us feeling fuller longer. That's important for people with type 2 diabetes, who tend to be overweight. If you reduce the weight, you usually significantly improve the glucose control. Barley isn't as popular as oats, but there's some evidence that barley, which is also high in soluble fibre, may also help with blood glucose control. Besides oats and barley, most whole grains are going to Continue reading >>
Is Corn Good For Diabetes?
starchy vegetable that grows in a tall stalk. Almost half of the worlds corn is produced in the U.S. Midwest with the rest coming from South America, China, and Eastern Europe. From basic corn-on-the-cob to the high fructose corn syrup in your soda, corn products are everywhere. Because corn is a staple food in many countries and it is grown so widely, it is usually inexpensive. But while it is a staple, for people with diabetes, it doesn't make a good companion. For one medium ear of cooked yellow sweet corn (103 g): Corn is a starch and most starches are the high carb foods you want to avoid. Yes, corn does contain some protein, fat, and fiber, but the 2.9 g of fiber pales in comparison to the 21.6 g of carbs! Compare that to one medium carrot with 5.8 g carbs and 1.7 g fiber. Or medium head of cooked broccoli at 12.9 g carbs and 5.9 g fiber these lower carb veggies are going to be much better for blood sugar and A1c control! On the other hand, the carbohydrates in corn will be broken down into sugar and absorbed much quicker into your bloodstream. And it's those blood sugar highs that you want to avoid to reduce your risk of Unfortunately, most of the products made from corn are also pretty high in carbohydrates. Take a look at the variety of corn products on the market: While the numbers do vary, all of these products fall into the high carb category. The exception may be the occasional corn tortilla, but even then you'd want to keep it to one tortilla only and pair it with When it comes to higher carb foods, they are best avoided. But if you are going to indulge, you must think about the serving sizes if you don't want to see your numbers skyrocket. For instance, the corn tortilla contains 10.7 g of carbs (9.2 g net carbs). But thats for just one small tortilla. H Continue reading >>
Corn For Diabetes
Is Corn A Bad Food To Eat With Diabetes?
If you are diabetic, well-meaning friends or family might have warned you away from corn as a starchy, carbohydrate-rich food you shouldn't eat. But corn offers plenty of nutritional benefits that make it worth the extra effort to include it as part of a balanced diabetic diet. The trick to including corn in your eating plan is to balance it with sources of protein and fat that can mitigate the effect of carbohydrate-rich foods on blood glucose levels. Video of the Day People with diabetes can't properly process glucose and use it for energy. Instead, their production or use of insulin, the hormone responsible for converting glucose to fuel, is hampered, leading to episodes of extremely high blood sugar levels. A diagnosis of diabetes typically requires a blood glucose level of 200 mg/dL or more during a random test or one over 126 mg/dL after an eight-hour fast. Over 23 million people in the U.S. have diabetes, according to the National Diabetes Information Clearinghouse. Carbohydrates can cause blood sugar to rise, so diabetics typically have to pay close attention to the carbohydrates in their diet. This can be done through counting carbohydrates and limiting the specific amount allowed per meal, by using an exchange system to swap out specific carbohydrate-containing foods with others or by using the glycemic index, a measure of blood sugar response to specific carbohydrate-containing foods. Corn is high in starch, a type of carbohydrate that can quickly raise blood sugar levels. This doesn't mean that as a diabetic you need to completely forgo corn, however. Corn contains plenty of healthy nutrients, including iron, vitamins A and B-6, thiamin, riboflavin, niacin, folate, phosphorus, magnesium, manganese and selenium. It also provides a high level of fiber and is c Continue reading >>
Is Corn Good For Diabetics?
You can reverse and control your diabetes. what makes you worried about it. there are two types of diabetes, both are different diseases, but they share same common sign and symptoms.but the cause is 180 degree opposite. People with type 1 diabetes cannot make insulin because the beta cells in their pancreas are damaged or destroyed. Therefore, these people will need insulin injections to allow their body to process glucose and avoid complications from hyperglycemia Type 2 Diabetes : OVER INSULIN PRODUCTION People with type 2 diabetes do not respond well or are resistant to insulin. Pancreas produce same, or sometimes more insulin than normal body produces can you saw that difference in cause of type 1 & 2 diabetes. And between these two diabetes is Type 1.5 Diabetes Type 1.5 Diabetes: LESS PRODUCTION OF INSULIN Pancreas are producing enough insulin to stay well, but that insulin are very small in quantity and unable to maintain normal blood sugar of body. i will share in detail about diabetes and how medical industries trying you to chew their medication to make them rich.choice is yours DRUG VS DIET hello friends if you want to reverse your Diabetes, drop a mail at [email protected] , i helped many people to reverse their diabetes, every where around you is a conspiracy to sell Medication & Drug. and these drug can only cure your symptoms not your actual cause of your diabetes. with healthy diet plan you can throw diabetes completely from your body. stay away from all drug. they are silent killer. i help people to reverse their diabetes and live drug free healthy life. my name alok kumar , i am Diet & Diabetes educator. mail me at [email protected] so that i can assist you best to reverse your diabetes completely. good day. Continue reading >>
Is It Ok For Diabetic To Use Corn Remover On Feet?
I am a type 2 diabetic with an average hemoglobin A1C of 6.1. Would it be safe to use an over-the-counter liquid corn remover on my foot? Dear Brian: Thanks for your question. It's a wonderful opportunity to review what adult-onset or type 2 diabetics should be doing to prevent complications. Most family physicians and internal medicine specialists are qualified to care for uncomplicated type 2 diabetes. In addition to encouraging the patient to follow a strict diet in which carbohydrates are restricted and patients measure their blood sugar several times a day, we generally will do several other blood tests several times a year. For example, cholesterol and lipids are measured and abnormal levels treated. Kidney function tests are done to assess for damage. A hemoglobin A1C blood test is usually done every three to six months. The hemoglobin A1C is a measure of blood sugar control levels over the past three months or so. Less that 6.5 percent is good blood sugar control. That test also offers additional information beyond the measured blood sugars. Diabetics are at risk of diseases of the eye, kidney, nervous system and cardiovascular system. Keeping blood sugars in control decreases the risks of these diseases but does not decrease risk to zero. Every diabetic needs ongoing visits to a physician to handle general diabetes treatment, a podiatrist for foot care, an ophthalmologist for eye exams and a dentist to monitor for gum and tooth disease. Most physicians would strongly suggest that a diabetic patient see a podiatrist on a regular basis for routine foot care and for examinations. I suggest this even to those who have good control of their disease. Most diabetic patients should have their toenails professionally cut by a podiatrist or a pedicurist trained by a podi Continue reading >>
Can People With Diabetes Eat Popcorn?
Popcorn can be a healthful snack for most people, depending on how it is prepared. With its fairly low calorie and high-fiber content, air popped popcorn is often a go-to snack for dieters. However, people with diabetes have more to worry about than their waistlines when snacking on popcorn. People with diabetes can eat popcorn but need to choose carefully the type of popcorn, how it is cooked, and how much they eat, due to popcorn's high carb content. Nutritional information Air-popped popcorn offers very few calories per cup. In addition, a cup of air-popped popcorn contains a little over 1 gram (g) in fiber. It also contains about 1 g of protein and about 6 g of carbohydrate. Additionally, popcorn contains zero cholesterol and is almost fat-free, far less than 0.5 g per cup. The total calories in a 5-cup serving are between 100-150. Popcorn qualifies as a whole-grain food. One serving can provide about 70 percent of the recommended daily intake of whole grain. Popcorn is full of vitamins and minerals. A single serving of popcorn contains a number of vitamins and minerals, including: vitamin A vitamin E vitamin B6 pantothenic acid thiamin niacin riboflavin A serving of popcorn also contains iron and trace amounts of manganese, calcium, phosphorus, copper, magnesium, potassium, and zinc. The popcorn's hull or shell is the source of much of its nutritional value. The shell contains beta-carotene, lutein, and zeaxanthin, which are important for maintaining eye health. The shell also contains polyphenols with antioxidant and anti-inflammatory properties, which may protect against cancer and cardiovascular disease. Researchers have stated that popcorn contains up to 300 milligrams of polyphenols per serving. This high amount of polyphenols is more than 60 percent of the am Continue reading >>
Can You Eat Eggs If You Have Diabetes?
To eat or not to eat? Eggs are a versatile food and a great source of protein. The American Diabetes Association considers eggs an excellent choice for people with diabetes. That’s primarily because one large egg contains about half a gram of carbohydrates, so it’s thought that they aren’t going to raise your blood sugar. Eggs are high in cholesterol, though. One large egg contains nearly 200 mg of cholesterol, but whether or not this negatively affects the body is debatable. Monitoring your cholesterol is important if you have diabetes because diabetes is a risk factor for cardiovascular disease. High levels of cholesterol in the bloodstream also raise the risk of developing cardiovascular disease. But dietary intake of cholesterol doesn’t have as profound an effect on blood levels as was once thought. So, it’s important for anyone with diabetes to be aware of and minimize other heart disease risks. A whole egg contains about 7 grams of protein. Eggs are also an excellent source of potassium, which supports nerve and muscle health. Potassium helps balance sodium levels in the body as well, which improves your cardiovascular health. Eggs have many nutrients, such as lutein and choline. Lutein protects you against disease and choline is thought to improve brain health. Egg yolks contain biotin, which is important for healthy hair, skin, and nails, as well as insulin production. Eggs from chickens that roam on pastures are high in omega-3s, which are beneficial fats for people with diabetes. Eggs are easy on the waistline, too. One large egg has only about 75 calories and 5 grams of fat, only 1.6 grams of which are saturated fat. Eggs are versatile and can be prepared in different ways to suit your tastes. You can make an already-healthy food even better by mixi Continue reading >>
The Effects Of Eating Corn & Being Diabetic
While corn is a staple vegetable for many people, some may worry about the effects of eating corn and being diabetic. Fortunately for people with diabetes, corn is a nutrient-rich food classified as a starch on the Diabetes Food Pyramid, along with grains, potatoes, peas and beans. With a glycemic index (GI) of 42, corn is also classified as a low-GI food, meaning that corn raises blood sugar by a relatively small amount. The healthy effects of eating corn may be negated, however, by consuming the wrong type of corn products. Improved Metabolism One of the most important links between corn and diabetes is the high level of pantothenic acid found in corn. A B vitamin used in processing carbohydrates and protein, pantothenic acid is important for helping people with diabetes maintain a healthy weight through improved metabolic function and for managing blood sugar levels. Improved Heart Health Another one of the major healthy effects of eating corn is a decreased risk of heart disease, heart attack and stroke associated with folate, another nutrient found in corn. A cup of corn contains 19 percent of the recommended daily value for folate intake. Improved Digestive Health Fiber in corn and other starches is an important part of nutrition and overall digestive health for people with diabetes. The high levels of folate found in corn that make corn a heart-healthy food also contribute to digestive health as well, with folate offering a lower risk of colon cancer as one of the benefits of eating corn. High Levels of Sodium and Fat Eating canned corn with salt added, or adding table salt and butter to fresh corn, can cause people with diabetes to unconsciously consume unhealthy amounts of sodium and fat when eating corn with a meal. Butter and other fats should be eaten sparin Continue reading >>
9 Foods To Avoid When You Have Type 2 Diabetes
1 / 10 Know What to Avoid Diabetes requires daily maintenance, including monitoring your blood sugar, eating a healthy diet, exercising, and of course staying on top of any complications with your heart, eyes, and other organs. Controlling your weight is another key aspect of managing type 2 diabetes. If you’re overweight, losing some weight — even just 10 to 15 pounds — can help improve insulin sensitivity and glycemic control, reduce triglycerides and LDL cholesterol, and lower your blood pressure. A healthy diet for diabetes will help you manage your weight and lead you toward foods that have a positive effect on your glucose levels, while guiding you away from those foods that are likely to cause dangerous spikes in your blood sugar. Learn which nine foods you should steer clear of if you have type 2 diabetes. Continue reading >>
Science, Sweet Corn And Diabetes – Research In The Making
Food scientists are constantly exploring how to make foods taste better, digest easier, grow with fewer fertilizers, etc. We recently learned that a team of scientists at Iowa State University is working with the starches in sweet corn to try to create a response in the body that modify the starch to digest more slowly… which creates a more moderate insulin response, and release of glucose into the blood stream. This is important to the U.S.’s diabetic population of more than 21 million individuals, since moderating insulin and glucose through diet and medication is a constant need. This research has been in the works for the last 15 years. Iowa State scientists have been looking at the genes, examining their make-up, splicing and moving things around, and developing corn seed with the modified starch. These seeds grow new corn and the starch from those kernels is then examined to determine how the starch breaks down with enzymes as well as with human test subjects. Their blood glucose levels are measured to determine how slowly the starch is digested. “We have an obesity epidemic… the number one disease that goes along with obesity is Type 2 Diabetes,” said Dr. Suzanne Hendrich. “Being able to help those folks maintain better control of their blood sugar is going to protect them from all those bad consequences that can happen if you have too high levels of blood glucose over time.” Check out this video about Sweet Corn Research in Iowa to see the progress being made. Continue reading >>
The 15 Best Superfoods For Diabetics
beats1/Shutterstock Chocolate is rich in flavonoids, and research shows that these nutrients reduce insulin resistance, improve insulin sensitivity, drop insulin levels and fasting blood glucose, and blunt cravings. But not all chocolate is created equal. In a 2008 study from the University of Copenhagen, people who ate dark chocolate reported that they felt less like eating sweet, salty, or fatty foods compared to volunteers given milk chocolate, with its lower levels of beneficial flavonoids (and, often, more sugar and fat, too). Dark chocolate also cut the amount of pizza that volunteers consumed later in the same day, by 15 percent. The flavonoids in chocolate have also been shown to lower stroke risk, calm blood pressure, and reduce your risk for a heart attack by 2 percent over five years. (Want more delicious, healthy, seasonal foods? Click here.) Jiri Vaclavek/Shutterstock Broccoli is an anti-diabetes superhero. As with other cruciferous veggies, like kale and cauliflower, it contains a compound called sulforaphane, which triggers several anti-inflammatory processes that improve blood sugar control and protect blood vessels from the cardiovascular damage that’s often a consequence of diabetes. (Heart disease is the leading cause of death for people with diabetes, so this protection could be a lifesaver.) Sulforaphane also helps flip on the body’s natural detox mechanisms, coaxing enzymes to turn dangerous cancer-causing chemicals into more innocent forms that the body can easily release. Blueberries funnyangel/Shutterstock Blueberries really stand out: They contain both insoluble fiber (which “flushes” fat out of your system) and soluble fiber (which slows down the emptying of your stomach, and improves blood sugar control). In a study by the USDA, peopl Continue reading >>


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Ball to honor Black business owners, leaders | News
The BlackBizBall is coming to Gloucester on May 12 at Beauport Hotel.
This event will honor Cape Ann and North Shore Black business owners and leaders as well as raise start-up money for a training initiative for high-risk youth in the Boston area, developed by BlackBiz Development Group Inc.
“We see this is as a fantastic opportunity for Gloucester. For those who want to do more business with people of color, the ball will provide an introduction. For those who want to increase race equity, the opportunity will be to welcome these visitors to the city,” said Nancy Goodman, co-chair of Gloucester’s Racial Justice Team, a group of community-minded residents who came together in the summer of 2020.
The event will honor 28 Black-owned businesses and leaders, including five locally: Gloucester’s Michelle Williams of Atlantic Vacation Homes; Michea McCaffrey, co-chair of the Gloucester Racial Justice Team; Susie Rich of Susie’s Stories in Rockport; Nicole McClain, founder of North Shore Juneteenth Association based in Lynn; and Wangari Fahari of Fahari Records in Beverly.
“We are coming together to celebrate diversity, bring value to each other and to exchange resources,” said Roxbury’s Marie Firmin, the founder and CEO of BlackBiz Development Group.
Firmin chose to bring the BlackBizBall to America’s oldest seaport because the Gloucester Racial Justice Team partnered with BlackBiz Development on the event with its theme of” Race and Economic Justice for Black Businesses.”
“It made sense to reach out. I didn’t want to be confined to Boston and I wanted to reach out to businesses in other areas,” said Firmin. “Every business needs support and we have to help each other. My passion is entrepreneurship and I’m an educator. I want to help people understand the foundation and fundamentals of business. I want Black businesses to be successful and sustainable.”
Ray Johnston, managing director of the Beauport Hospitality Group, said the group is delighted that BlackBizBall chose Beauport as the site of its first in-person awards ceremony.
Goodman and McCaffrey said they view the BlackBizBall as a fun and meaningful way to work toward fulfilling the Gloucester Racial Justice Team’s mission of creating a welcoming city where all people can thrive.
The event will be held Thursday, May 12, from 3:30 to 8:30 p.m. Attendees will hear from key leaders, dine together, meet and greet, exchange contacts and enjoy entertainment.
“The goal is to highlight the crucial work we must do together to achieve racial and economic justice,” Goodman said.
Among her many efforts, Firmin created a digital directory — Ebony 100 (www.ebony100.com) — which lists 11,000 Black businesses. She also founded the non-profit Entrepreneurship and Financial Literacy Academy to train underserved youth in entrepreneurial skills.
More information about and tickets to the BlackBizBall can be found at www.BlackBizBall.com.
Sponsors include the Institution for Savings, Cape Ann Savings Bank, Beauport Financial Services, Harborlight Community Partners, Atlantic Vacation Homes, Cape Ann Chamber of Commerce, and the League of Community Health Centers.


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This insures for hours of fun without frustration. Tap to flap Flappy Swines wings to guide him through obstacles in the hospital as far as your luck and concentration allows. [Play your favorite childhood game - Car Race in Brick Game Simulator][Awesome Brick Game background music]Make best scores and share with Facebook friendsClimb "Top Scores" leader board and Compete people from all over the worldHave Fun.
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