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Casual recommendations regarding vegan diets can and do take a toll on the health of some vegans. There is no reason why vegans should ever be at risk for nutrient deficiencies. But if they don’t have access to good advice, or don’t follow it, deficiencies can certainly happen. And as one reader of this blog (a vegan mom) mentioned to me after reading a somewhat alarming article on feeding vegan children, “all of these issues are magnified tenfold when children are involved.”

Vegan kids have some clear advantages; their diets are low in saturated fat, free of cholesterol, and rich in fiber plus all kinds of health-promoting plant chemicals. The trade-off is that some nutrients need a little bit of extra attention.

For breastfed infants, though, recommendations are exactly the same whether a family is vegan or not. First, babies—especially those with dark skin—can be at risk for vitamin D deficiency if they don’t have adequate sun exposure. Breast milk is low in vitamin D regardless of the mother’s diet. Unless you are very certain that your baby gets enough sunlight to make vitamin D—and this depends on where you live, the time of year, and your baby’s skin—vitamin D supplements are absolutely necessary. Failure to provide vitamin D supplements is a significant predictor of vitamin D deficiency in breastfed infants.

The only nutrient that could be a unique issue for vegan infants is vitamin B12. But as long as a mom is supplementing appropriately, her breast milk will be adequate in B12.

Babies start eating solids at around six months. Iron-fortified cereals are a good first choice for breast-fed infants in particular since their iron stores begin to run low at this stage. From cereals, babies will progress to pureed or mashed fruits and veggies, and more protein- and iron-rich foods like mashed beans and tofu. As they begin to explore finger foods they can have small pieces of well-cooked vegetables or ripe fruit as well as nut butter spread thinly on bread.

Once children are weaned, it’s necessary to give some attention to calcium and vitamin B12. Toddlers need 700 milligrams of calcium per day and children aged 4 to 8 years need 1000 milligrams per day. It’s certainly possible to get that amount from foods that are naturally rich in calcium, but many children will need fortified foods to meet needs.

Simply eating a variety of whole plant foods does not guarantee adequate calcium for children (or for adults for that matter). Fortified plant milks can be a great option, and so can small amounts of fortified fruit juices (although juices should play a minor role in toddlers’ diets).

Toddlers should get a small chewable B12 supplement providing around 10 micrograms of cyanocobalamin per day, and preschoolers/school-aged kids should get around 15 to 20 micrograms per day.

Vegan toddlers have an advantage regarding iron because cow’s milk, which is extremely low in iron, often displaces iron-rich foods in the diets of omnivore children. But, even though plant foods are rich in iron, toddlers with sluggish appetites can fall short. This is especially true when higher fiber foods quickly fill those little tummies. Refined grains and cereals that are fortified with iron may help some children meet needs. It’s important to include lots of vitamin C rich foods in vegan children’s diets to give iron absorption a little boost.

Higher-fat foods like nuts, seeds and soyfoods can help vegan children meet nutrient needs. Unless children have allergies, there is no reason ever to eliminate these foods from their diets. Make sure that children get small daily amounts of ground flaxseed, walnuts, or a teaspoon or so of canola or walnut oil to ensure adequate intake of the essential omega-3 fatty acid.

Sub-optimal diet advice for vegan children can definitely place them at risk. But, there is no doubt about the fact that when they eat a healthy diet, vegan kids thrive.

For more information about feeding vegan children, I recommend this article by Dr. Reed Mangels.


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Science of Golf: Kinematics

NBC Learn, in partnership with the United States Golf Association and Chevron, explores the science of golf. In this segment, the concept of kinematics, the use of stimpmeters and how they impact and regulate green speed are discussed. Additional insights are provided by two-time major champion Suzann Pettersen and professional golfer Drew Weaver. Visit for more.

For daily updates from the United States Golf Association, visit us at, on Twitter (; and on Facebook (;

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The Cinnamon Club

London, UK

Located within the grade II-listed former Westminster Library, Vivek Singh’s Cinnamon Club serves contemporary Indian cuisine in a stunning setting surrounded by bookcases stacked with old volumes. A nine-course tasting menu takes diners through delights such as Devon crab and kokum berry salad, chargrilled monkfish with Kerala curry sauce and tandoori venison loin, while there are extensive à la carte options and a good value set lunch. Vegans are well catered for as well, with okra filled with peanut and jaggery and roasted courgette. The food is complemented by carefully sourced wines, spiced cocktails and an excellent selection of gins.

Key Information

The Old Westminster Library, 30-32 Great Smith Street, Westminster, London, SW1P 3BU

Places nearby

Explore other great venues in the area


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Donate to our crowdfunder

Covid-19 Update

Part of the debate – in the House of Commons at 2:23 pm on 24th March 2020.

Alert me about debates like this

Photo of Mark Harper Mark Harper Conservative, Forest of Dean 2:23 pm, 24th March 2020

The Secretary of State will know that, following the Prime Minister’s statement yesterday, all tourism and leisure providers have closed. I commend those in my constituency that closed before the advice was given, in order to protect people. However, those who take lots of deposits are obviously being pressed by our constituents to return that money, and that may put them in financial distress, but equally our constituents need the money back given their financial circumstances. I accept that the Secretary of State may not have an answer for me now, but will he at least commit to take the issue away and see whether an answer is forthcoming, perhaps with the support of the Treasury?


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The climate change threat to Victoria Falls

Receding water levels at Kariba Dam have meant the two countries that generate electricity from it have to look elsewhere for power supplies. But if climate change has its way, the two countries might lose another key economic contributor and major tourist attraction - Victoria Falls.

Zimbabwe and Zambia both generate most of their power from Kariba Dam on the Zambezi River, which is on the border between the two countries.

The Kariba Dam has towered over one of Africa’s mightiest rivers for 60 years, forming the world’s largest reservoir and providing reliable electricity to the two countries.

But as drought grips the region, flow on the Zambezi river has dwindled to a third of what it was a year ago, limiting power generation.

While both countries have looked to South Africa’s Eskom as well as the Southern African Power Pool for help, another disaster is looming.

The Victoria Falls also found along the mighty Zambezi River, and a major tourism drawcard for both countries is running dry – threatening millions of dollars generated from tourist visits.

At the height of the rainy season, more than five hundred million cubic meters of water per minute plummet over the edge of the falls into a gorge over one hundred meters below.

But without much water, as is the case now, the falls become just another gorge.

Zambian President Edgar Lungu has laid the blame squarely on climate change.

Using his twitter handle  the statesman bemoaned the impact of climate change on the falls. Attaching pictures showing large sections of the world-famous waterfall completely dried up, he tweeted: “These pictures of the Victoria Falls are a stark reminder of what climate change is doing to our environment and our livelihood.

“[There is] no doubt that developing countries like Zambia are the most impacted by climate change and the least able to afford its consequences.”

He added that now is not the time to play “politics with climate change”. “We must come together and provide solutions around mitigation and adaptation.”

He quoted Republican Political Consultant Whit Ayres: “Denying the basic existence of climate change is no longer a credible position.”

Climate change has been found to be the biggest cause of extreme events such as drought and floods, according to the UN expert panel on climate change.

And if indeed the Victoria Falls continue to suffer, it will be a heavy blow. Holidaymakers have long made the journey to see Victoria Falls in its full glory and majesty: the mist, the rainbow and the thunder.

So any disruption caused by climate change on water discharge at the waterfall will be most damaging to the tourism industry in particular, and the two countries’ economies in general.

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Ministers to back improved safeguarding with £2m

The DCMS says charities will also be offered free training so they have the 'highest possible safeguarding standards'

The government has said it will spend "up to £2m" on measures to improve safeguarding among charities in England.

An announcement from the Department for Digital, Culture, Media and Sport today said the funds would be used to improve incident handling and would include digital solutions to reporting incidents.

Charities will also be offered free training so they can "implement the highest possible safeguarding standards" and they will be given clear guidance on reporting and whistleblowing, the DCMS said today.

The funding is understood to be coming from existing DCMS budgets and will be used to develop projects such as finding digital ways for people to report safeguarding concerns to the correct person.

A new digital tool along these lines is expected to be trialled in early 2019.

More announcements on the precise funding amounts are expected to be made in due course, Third Sector understands.

The DCMS, which has been working with the Home Office, the Big Lottery Fund and the Charity Commission on the new measures, said the work would build on the code of ethics, which is being led by the National Council for Voluntary Organisations.

The final version of the code has not yet been published. It is expected to come out later this year after a consultation on a draft version closed last month.

The DCMS said it had appointed John Drew, former chief executive of the Youth Justice Board of England and Wales, to chair a new cross-sector Safeguarding Programme Group, which would oversee the implementation of the new measures.

The DCMS said the group would complement the programme of work for the international aid sector announced last week by Penny Mordaunt, the international development secretary.

Mordaunt said the government was planning to pilot a £10m online platform to help prevent sexual predators finding work in the aid sector.

Tracey Crouch, the Minister for Sport and Civil Society, said today that the government wanted to instil fundamental changes to help restore the reputation of the sector

"Safeguarding is non-negotiable," she said. "Charities are widely trusted and we need to ensure an environment exists where everyone feels safe, from service users to the employees and volunteers who dedicate their time and skills to benefit communities across the country.

"These measures will help to protect and empower people to speak up and ensure charity leaders tackle poor behaviour head on."

 Sir Stuart Etherington, chief executive of the NCVO, said: "Charities have been leading a lot of work to improve safeguarding, and I’m very pleased to have the minister’s backing. This funding will help turn plans into reality and prevent abusers using charities as cover for their crimes.

"We had positive feedback to our consultation on the charity code of ethics – a charity sector equivalent to the Nolan principles for public life – and expect to publish it later this year.

"I hope it will become an indispensable tool for charity trustees to ensure their organisations are always acting with the greatest integrity.’

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Wild Mushroom and Sage Olive Oil

Delicious combination of fresh herbaceous sage paired with an array of savory wild mushrooms. The result is a sumptuous, savory experience. Try drizzled over cream of mushroom soup, on risotto, stuffing and aioli.

Notes: It makes an inspired vinaigrette when paired with our Sicilian Lemon White Balsamic Vinegar. Let this oil take your vegetables to a whole new level.

Pairs well with: Fig Dark Balsamic, Black Currant Dark Balsamic, Traditional Dark Balsamic, White Truffle Oil

Wild Mushroom & Sage Olive Oil


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News Round-up Week Ending 18 May 2018

Here’s a small selection of the horror and genre news that caught our eye during the last week …

Tide+of+Stone+WSOmnium Gatherum release new novel by Kaaron Warren, Tide of Stone

Bram Stoker Awar-winning publisher Omnium Gatherum present the latest novel from Kaaron Warren (The Grief HoleDead Sea Fruit). Tide of Stone takes a tower as its setting, in which the very worst of the world’s criminals are incarcerated. They were faced with a bizarre choice at sentencing, to receive the death penalty or eternal life. After choosing the latter, they are left with the expanse of time to come to terms with the horror of that decision. Kaaron Warren is a multiple-award-winning author and with a premise as dark as this, Tide of Stone is sure to be a great read. It is available now and you can get hold of your copy in eBook or paperback format  here.

Fractured VisionsCardiff invites horror fans for the weekend of 29 and 30 September for the ‘Fractured Visions’ film festival

Featuring screenings of eight brand new feature films, two classics and ten short pieces, Fractured Visions is a horror movie festival, headed up this year by Phil Escott (Cruel Summer) and Mr. Mikel J. Koven (La Dulce Morte). The aim is to bring horror to the masses, on the big screen, particularly focussing on excellent titles which may otherwise only be seen at home on DVD or VOD platforms. They are also accepting submissions for budding filmmakers to submit their own horror shorts to be screened at the event. Information on listings, ticketing and submissions are all available at the website, here.

Serial Box presents its first horror serial, Silverwood, with an outstanding cast of writers

As announced by Brian Keene at Scare that Care, he has been writing a horror serial for the Serial Box platform, in TV writer’s room style environment, alongside Stephen Kozeniewski, Richard Chizmar, The Sisters of Slaughter and original Silverwood concept creator Tony E. Valenzuela. Billed as a combination of Twin Peaks and The X-Files, the serial will feature homicidal boy scouts, ravenous black goo and a cover-up conspiracy a la Stranger ThingsSilverwood will launch on 3 October, just in time for Halloween and you can get more information here.

Support This Is Horror Podcast on Patreon

  • For $1 you get early bird access to all our podcasts and can submit questions to guests.
  • For $3 you get access to our patrons-only podcast Story Unboxed: The Horror Podcast on the Craft of Writing.
  • For $4 you get the full interview, no two-parters.

The best way to support This Is Horror is via Patreon. How much will you pledge? Go on. Be awesome.

Visit our Patreon page and pledge to the This Is Horror Podcast today.

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Queen Kwong - 'Love Me To Death' Album Review

March 30, 2018

1. Love Me To Death

2. One Lung

3. Fools Gold

4. Raptures

5. The Happiest Place

6. Third World Girl

7. White Whine

8. Prehistoric Blues

9. On The Mend

10. Old Faithful

11. Sun Of Life

Carré Callaway first came into the public eye in 2005 after being discovered by Nine Inch Nails main man Trent Reznor. She supported the band’s ‘With Teeth’ tour under her own name as a solo singer songwriter. She was off the scene for a while before returning, once again in support of Nine Inch Nails ‘Wave Goodbye’ tour, this time under the Queen Kwong name. The exotic sounding name is, as well as a great pun on giant monkey King Kong, is in fact derived from Callaway’s middle name which is Kwong. (Assuming my online research is correct). Her debut album ‘Get A Witness’ was released in late 2015 to great critical acclaim. She also played the Reading and Leeds Festivals that year. April 2018 sees the release of her new album ‘Love Me To Death’ on Edison Sound.

This is a crazily eclectic album that feels like a personal insight into Carré Callaway’s life. She has suffered from mental health problems for much of her life and I wonder how much of this primal, powerful and ethereal music is partly her exorcising her demons through her music. There is not one filler among the eleven tracks here. The title track and album opener and at times Polly Harvey-ish “Love Me To Death” drags you happily kicking and screaming into the world of Queen Kwong. You will be held captive in this world until the final multi tracked guitar drone of weirdly psychedelic “Sun Of Life” finally sets on the horizon. It is a world that I am sure will call you back often and each time you visit you will undoubtedly discover yet another layer hidden within this towering beast of an album.

Some of these tunes are going to sound incredible when played live. “Prehistoric Blues” hits you as hard as the comet that wiped out the dinosaurs 65 million years ago. The album was at one point going to be named after the Grungey, Garage, Electro-ish “On The Mend” a song which evoked memories of Peaches in her more rocky phase. The melancholy, heartfelt treatise on break-up and loneliness of “Old Faithful” surely cannot fail to work on your emotions. It seems to relate to depression and bad times and in a strange way this maudlin masterpiece is also quite uplifting. The video that accompanies the title track is like a collection of quality David Lynch outtakes that Lynch simply didn’t have the time or the space to use in a film. Nowadays Rock music is short on radical rebels and now it has a five star radical rebel in Carré Callaway. It is impossible to put her into any specific genre or box no matter how hard you try. So just give up trying and surrender to her majesty Queen Kwong!

Website - www.QueenKwong.com

Facebook - https://www.facebook.com/QueenKwong/

Review - Bill Adamson

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Cappucino Double Chevron with Dark Emperador Marble Stone Wall and Floor Tile

Item #650347 Coverage 7.43 sq. ft. Per box

Create a unique floor or wall with this beautiful marble tile. The Cappuccino Double Chevron with Dark Emperador tile warms the soul with the creamy neutral that cascades across the stone.

Price $22.99/sq. ft. $94.85/box
Sample price $18.97

$ - Price
Design Consultation

  • Floor
  • Wall
  • Accent
  • Backsplash
  • Shower Pan

*These are general recommendations as every project is different. Check with your store associate or contact customer service for specific recommendations for your project.


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ELDER MUSIC: Happy Birthday, Ronni
Working Memory Boost for Old People?

Cancer Update Plus The Alex and Ronni Show

Thank you for all your lovely birthday messages over these past couple of days. Friends, my son, grandson and neighbors came by on Sunday with lots of wine and food and a good time was had by all.

My apologies for the emails I have not answered. I've been extra tired this time from the chemo infusion last Thursday and I just ran out of steam. Know that I appreciate every one of you and read every message.

I never believed I would make it to this birthday, number 78, and that's not hyperbole. I didn't think I would live this long but here I am and I'm going to stop predicting – what will be will be.

And now I have some cancer news.

Remember two months ago when the CT scan showed that cancer cells had shrunk and some were not visible at all?

This time, last week, the new scan was almost as good as that one – so much so that the oncologist ordered up the next scan to be done in three months rather than the two we've been doing. And he said this too: “You're going to be with us for a good while yet.”

Okay, I don't know the definition of “good while” and, probably, the doctor doesn't either. But it's good to hear anyway.

My former husband and I recorded our bi-weekly chat, The Alex and Ronni Show yesterday. It says some of what we've talked about in this post, but here it is.

It was a nice little vacation from blog work but I'm happy to be back in the groove.

I’m so happy to hear this news. I haven’t been commenting much lately but this latest post on your cancer status makes me want to give you a hug AND a pat on the back. I’m delighted we’ve got you for a little longer. x

Good news! Blessings.

OH RONNI!! What a birthday gift. Yay!!! (Running around in circles jumping up and down.)

Wonderful news! Your upbeat note to Annie the other day struck me that making plans to meet up with her meant you'd gotten good news.

Carry on, and here's to the gods, the dogs and the cats that play their parts in how this world turns, which of course we'll never know....

Stay always present and enjoy your self.

So glad to read this, Ronni. I'm at a loss for a comment that isn't full of happy commonplace best wishes, so let me just offer them: I hope I get to read a TGB 79th birthday post next year. Who knows? Could happen!

Absolutely overjoyed to read your post this morning. Happy birthday, happy life! Have a wonderful day.

What great news Ronni! May this be a year of fewer medical visits and increasingly good news.

I'm glad you were able to enjoy your mini vacation and celebrate your birthday with people who love you as much as those of us here do. And, as always, enjoyed seeing and hearing you and Alex again today. Looks as though that sync problem may be a thing of the past.

It's wonderful that you have reconnected with your son. Made your birthday an even more happy occasion I'm sure.

Excellent news! Hugs

What your dr. said can be said for all of us. We still have some time left. That's my feelings at 82, exactly. Almost said Good bye to TGB last year, but I beat the odds & I'm here to wish you the best during this time. Be well, keep on truckin' & all that good stuff. Dee:):):)

Oh, wondrous joy and abundant relief. Special hugs for you and for darling Henry! XXOO

Fantastic news you so richly deserve. I know cancer isn’t based on a merit system, but you know what I mean.

I'm very happy to hear this.

Good news for the moment is good news indeed. None of us have any promises, but you have gotten pretty close. Keep living each day to its fullest. That's all any of us can do.

A magnificent way for me to crawl out of bed this morning and gear up, at least mentally, for the "bomb cyclone" of snow/ice/high winds/ etc. we are awaiting in MN. It is hard to put in words how really really happy and delighted I am with your latest medical news. Your Sunday birthday party with your family and friends was a celebration that you richly deserve. There is reason for all of us to celebrate, at least epistolarily, with you!

Hooray! Enjoy every day. And know how your TGB crowd (including me!) is cheering for you.

Congratulations on your good news! I am so happy for you!

You have worked hard for this good news. Richly deserved. Thank you for teaching us all that you have...and, please, keep on keeping on.

Woo-hoo, indeed!!

Great news!!! So happy for you...and us!!

Great news Ronni! Love seeing you talking on the screen. Also glad to hear they are working on the cough/breathlessness. Love you much.

Can I just say, Rejoicing in your news!

My brother always says “Well the doc says it’s ok to buy green bananas this week.”

Such good news, Ronni. Mazeltov! And a belated happy birthday!

Such good news Ronni! So happy for you!

I'm so happy to read this news, even though I note the 'almost'. Just carry on with whatever keeps you happy, writing your brilliant blog and feeling OK with life, long may your scans stay at every 3 months, or maybe even move to every 4 months!

So happy for you - and us - because it's great news to hear you'll be with us for a long time. Such great news - enjoy everyday. Happy belated birthday - sending hugs

I'm listening to you and Alex chat .. and I confess to holding my breath before I opened the email w/ the 'update' in the subject line.

It IS good news!

And I wonder how you are coping, Ronni, with the "up" of the news after for so long thinking you were dying soon. Having been through this with many others, the roller-coaster is not always easy. You seem sanguine in the face of difficult news. And as I listen to the conversation, I hear as I read joy. And 'quite a while' is really something!

Here's to you! Here's to the time you have being lived comfortably. Kvelling over the news. And skipping a dose of chemo sounds best of all.

Great news! 😊🙏🏻

U of W in Seattle has just discovered a new cancer treatment specifically for pancreatic.
The radio here was discussing it a day or so ago. This treatment still requires testing,
etc., before final approval. It is great to hear about slowing of the growth; perhaps it will
become like men's weakness in elder years: prostate cancer. Good luck, and may the
slowness become even slower.

Congratulations, both on birthday and CT scan! My mother died at age 78 from pancreatic cancer. Right around her birthday the oncologist told her to go home and get her affairs in order, no more chemo for her. So I am very happy for you.

That is SUCH good news. Y-a-a-y!!

So happy for this great good news!

So happy for your good news!

And also happy to have you back, posting.

So happy to hear your news!

Belated birthday wishes and major congrats on medical news. When I was in nursing school 50 years ago Martha Rogers a very progressive nursing educator at NYU had a theory about Unitary human beings which I think included a level of energy that connected us all. Maybe all the heartfelt wishes sent your way are impacting your energy field. I think experiments with prayed for patients demonstrate a similar phenomenon . Well however it is happening it is good, great news and I hope will continue for a long time.

Happy belated natal day! So glad it was fun with family and friends. Continued good days Ronni..

As they say in the British sit-oms, "Brillant". The news the oncologist gave you has to be the best birthday present anyone ever received. I join others in happiness for this wonderful piece of news.

What a birthday party you had. Wow! I know it exhausted you even though your guests did all the work, but I am sure it was worth every extra nap you had to take after the event.

"Woo-hoo!" is right! I'm so happy for you. Many birthday blessings!

Wonderful happy news indeed. YAAAAAY.
I add a belated HAPPY BIRTHDAY.

I'm so happy for you, Ronni.

Glad you had such a delightful BD party and the medical news so welcome!

Best news I've heard this week. Maybe prayers do work.

Oh Ronni. Isn't that amazing. <3

So you are going for 80! (or more). How wonderful. Nice fat round goal--why not? I've been thinking a lot, now that I am 71, that, just maybe, I might make it to 80. It's a goal that, perhaps, we share. I always wondered what 80 might be like? I'll not get carried away here, but your latest report is fantastic and such previously crazy goals might be within reach. John

Happiness! Tears of happiness! I am so glad you have been given more time. I love your posts and the comments readers leave, but I don't usually comment myself. I'm sure there are many of us who read faithfully but rarely speak. Know we are here and we are so grateful for your sharing yourself with us. Keep on truckin'!

So very, very, very grateful. As others have commented, you have worked so hard for this ... it is wonderful that you - and we! - have been rewarded. Thank you.

Dear Ronnie. I’m so sorry for not wishing you a Happy Birthday sooner ! Please forgive me Also very happy about your cancer update ! Not time for that ship ride yet. Thank goodness. 😃 I enjoyed your podcast today. Well today for me. Anyways. Take care n wishing you all the best. God Bless you n actually it’s a relief not to talk or hear about Trump. Hahahahaha. 🤗❤🙏

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Perfect happiness is an avocado farm

Jennifer King Ferreira • Jun 27, 2018 at 10:45 AM

So you like avocados, do you? Always trying to find a way to incorporate this bright green ahuacatl into your daily meal plan? Yes, you heard me right. The word avocado comes from the Indian word, ahuacatl, which if truth must be known, refers to a male private part. I would guess that is probably why some claim the exotic fruit has some aphrodisiac properties. In fact, the Aztecs claimed the ahuactl was a big-ticket item for promoting fertility.

Researchers tell us that avocados were readily consumed over 10,000 years ago in parts of Mexico and that some of the middle American tribes, such as the Mayans, began cultivating them about 5,000 years ago. In fact, the 14th month of the Mayan calendar is represented by the symbol for the ahuacatl.

When the Spaniards discovered these green wonders, they gobbled them up and transported the strange new finds back to Europe. Some titled Irish naturalist seemed to come up with the word “avocado” in the late 1600s. After that, depending on where the fruit was grown, it was tagged with such names as alligator fruit and butter fruit. Soon, it became obvious that there were many varieties of avocados.

This buttery and healthy fruit made its way to our shores in the early 1800s, and soon avocado farms began to spring up in Florida, California and other southern hot spots. Despite a brief setback in the 1980s during the low-fat diet craze, this dynamic fruit continued to rise in popularity.

As many health benefits were discovered, the avocado has now become the low carb go-to food. Not only is it a huge supplier of antioxidants, vitamin K and folate, it also adds vitamins B and C, as well potassium to your diet. In fact, there is more potassium in an avocado than a banana! Although it is a high-fat food, it contains the good heart-healthy fat — not the bad boy variety.

As far as protein goes, you will get about 5 percent of your daily allotment if you eat one cup. My 94-year-young mother read that it was great food for the aging brain and memory, and now she makes sure she has a slice or two every day.

I hate to admit it, but in my early years I always pushed avocado aside when I saw it staring up at me on a plate. I couldn’t imagine why my mother and her friends made such a fuss when they would spot it on a menu. “So good, but so fattening” was their usual remark as they gobbled it down. All the while I would be thinking “No taste, weird color, why waste your time?” Things changed for me when I discovered guacamole — and I have been a fan ever since.

Jamie Foxx has stated that “Perfect happiness is when the pool is 92 degrees and an avocado farm.” He might be onto something. True avocado aficionados spend a lot of time searching for the perfect specimens. I can’t count the times that I have left the grocery empty handed after browsing through the avocado bin — looking for just the perfect avocado that would be suitable for immediate consumption. Seems like they are struggling on death’s bed or hard enough to use as a baseball.

The rule of thumb: Plan ahead and buy firm avocados that will ripen at room temperature in a few days. And don’t forget about them. Nothing worse than cutting into an avocado to discover the color green no longer exists!

People say they have all kinds of solutions for keeping cut avocados from turning brown. I think the best trick is to squeeze fresh lemon juice on the cut half and wrap tightly in plastic wrap before refrigerating. One friend has good luck putting her cut avocado half in a cup of full water before refrigerating.

So what is stopping you? Go ahead and grab that ahuacatl and indulge. If you need a perfect afternoon pick-me-up during the heat of summer or an extra perk up for your noon sandwich, just slice up an avocado. You will probably find some peace and love!

Here are some of my favorite summer ways to get your avocado in.

This is a favorite dinnertime salad that my family loves to throw together on hot nights. You can use about any meat that you would like. It is also good with grilled chicken or grilled beef strips.

Greek Shrimp and Avocado Salad

6-8 servings

6 cups of baby salad greens

1 pint red cherry tomatoes, cut in half

1 pint yellow cherry tomatoes, cut in half

1 yellow pepper sliced in strips

1 can of organic chickpeas, drained

1½ seedless cucumbers, peeled, quartered and then sliced

1/2 medium red onion, diced

1/4 cup chopped fresh parsley

1 tsp lime zest

3 oz. feta cheese, crumbled

2 to 3 Haas avocados, cubed

2 lbs. shrimp, grilled or sautéed (I use Bragg’s Organic Sprinkle)

1/2 cup top grade olive oil

1/4 cup fresh lime juice

1 tsp Dijon mustard

2 cloves garlic, minced

1/4 tsp salt

1/8 tsp white pepper, ground

1 Tbsp chopped fresh basil

3/4 tsp dried oregano

1 Tbsp fresh mint

Toss together tomatoes, chickpeas, pepper, cucumbers and diced onion in a large salad bowl. Add lime zest, parsley and gently toss. Add desire amount of dressing with the feta and gently toss to evenly coat. Refrigerate up to one hour and add avocado and shrimp and toss gently to mix. Serve on a bed of mixed greens.

For the dressing:

In a blender (or mixing bowl with a whisk), blend olive oil, lime juice, mustard, garlic, salt and pepper until mixture is well emulsified. Stir in basil and oregano and mint and pulse blend a couple of times.

This guacamole recipe is one of my favorites! We use it every year for Teen Cooking Camp at the Higher Ed Center — and the kids scrape the bottom of the bowl!

Guacamole Teen Supreme

Makes about 2 cups

Using a large knife, halve 3 avocados.
 Remove the avocado pits, then use a large spoon to scoop the flesh into a medium-sized bowl.

Add 1/2 small onion, minced

Gently crush together using a large spoon

Add following to avocado/onion mix and stir together gently:

2 cloves of garlic, pressed with garlic press

Juice of 1 lime

1/2 tsp ground cumin

Pinch of salt and pepper

2 Roma tomatoes, chopped into small pieces

1/2 chopped yellow or orange bell pepper

1/2 jalapeno pepper, seeded and minced

2 Tbsp chopped fresh cilantro

Cover with plastic wrap placed directly on the surface of the mixture and let stand for a few minutes before serving. Perfect as dip for tostados or to spread on sandwiches.

Note: This guacamole is meant to be chunky, so you do not need to use a food processor.

This is a fast, delicious and healthy hummus perfect for a quick appetizer or snack. It makes enough for a crowd and needs to be enjoyed soon after it is made. I usually halve the recipe when making for four people.

Avocado White Bean Dip with Roasted Garlic

2 heads of garlic

1 Tbsp olive oil

2 cans of white cannellini beans, drained and rinsed in colander

4 cups of fresh basil leaves

2 cubed avocados (peel and pit of course)

Fresh squeezed juice from 2 lemons (or limes)

A couple dashes of favorite hot sauce

1½ tsp salt

1/8 tsp ground pepper

Preheat oven to 350 degrees

Put heads of garlic in aluminum foil, drizzle with olive oil and wrap up in foil like a packet. Put in baking dish and bake around 45 minutes.

Remove from oven and let packet cool. When cool enough, pull the cloves apart and squeeze them out of their skin into food processor.

Put rest of ingredients in processor and blend until smooth.

Garnish with fresh basil and bacon bits before serving.

Great with veggie sticks or toasted pita wedges. Feeds a crowd!

Note: You can halve this recipe if you want less. This hummus does not keep well after day it is made due to the color of avocado.

Note: If you don’t have time to roast your garlic, try using the minced garlic that comes packed in oil. Taste as you add — to your liking.

Jennifer King Ferreira grew up in Kingsport, where she received her first cooking experiences from her grandmother, Genevieve Shivell. She is the past owner of the Abingdon General Store and Plum Alley Eatery, a gourmet store and restaurant in Abingdon, Va., and serves as marketing and public relations specialist for the Southwest Virginia Higher Education Center and the Cooking Along the Crooked Road Culinary Program.

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7 Best Art and Craft Centers For Kids In Bangalore

Children love playing around with color and paper, at times, creating a mess. If your child loves spending time doing art and craft projects you should encourage them. It is a way of stimulating their creativity and imagination. It helps them communicate visually and even boosts academic performance.

Parents are always on the lookout for art and craft classes in town and there is no dearth of such classes. Making it extremely difficult to decide where to enroll your kids. In a order to help you, we have listed some amazing art and craft centers across the city.

1. I Play I Learn

IPIL HSR is an innovative, vibrant, creative and energetic center that believes in giving personalized attention to each and every child. They have various activities for kids including fun and innovative art and craft classes. IPIL conducts various fun craft workshops from time to time.

2. Butterfly Talent Academy

An art and culture foundation Butterfly talent academy provides professional training in drawing and painting . BTA is associated with Rabindra Bharati University. Located in Banaswadi BTA believe in nurturing young talents to help them reach to the best of their potential.

3. Benakams Academy of Art

An institute solely dedicated towards promoting art since 1995, Benakams has one of the best teachers in Bangalore. The institute has been helping students from economically weaker sections, girl students and as well as mentally challenged ones by doing yeoman service of teaching them this great art and also by providing all the necessary materials for free of cost. Your kid is sure to experience a humbling and holistic development. You can visit them at their center in Basavangudi.

4. ArtShala

One of the few fine arts studio in Bangalore, Artshala has a variety of courses you could chose from. Drawing , painting, as well as embroidery. They have staff trained in origami, kirigami, cartoon drawing, model making and clay modelling. This is the place for you if you want to introduce your child to a medley of craft activities. You can pay them a visit at their center in Sahakara Nagar.

5. Art Storm

Located in Kadubeesanahalli art storm works passionately to bring out the creative and aesthetic side of everyone. They stress on the process of learning art rather than the end result making it an enjoyable journey.Art storm conducts courses that combine the creative intelligence of its instructors with their technique & experience into training and development of different forms of art.

6. Shiksha Preschool

Shiksha Preschool believes that early development is fundamental for the growth of your child. Their programs have been designed to support your child throughout their learning journey. Shiksha conducts fun art and craft classes for your little ones at their RMV center.

7. Hello Kids

With a unique, one of its kind concept, HELLO KIDS in Yelehanka New Town is a place where children grow & develop while learning new skills. Here they move from dependence to independence, from shaky coordination to refined skills, learning how to express themselves visually. A well renowned center Hello Kids, they have skilled and certified art and craft teachers.

Click Here, to check our entire curated list of arts and crafts centers in Bangalore. Help your kid unleash his creativity!

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The Other Side Of Victoria : A look Beyond Whale-Watching in British Columbia, Canada

Victoria British Columbia CanadaI felt the throb of the engines ramp up a notch as the powerful Prince of Whales whale-watching boat veered to the right. The First Mate, Jennifer, excitedly pointed towards the grey bulk that the Captain had spotted working its way through the frothy sea. I hurried to the open side of the boat and joined the other guests peering out across the ocean being whipped by the winds ahead of us. I soon saw a dark figure churning surprisingly easily through the choppy sea as we drew closer.

As it worked its way out to deeper sea it remained steadily above the waves and seemed to be increasing speed as we drew towards the respectful 100-metre distance limit that all whale-watching boats adhere to. Jennifer said it was one of the four bought from the British Royal Navy after 1998. Cameras clicked excitedly around me in response.  Although we had not been successful finding whales on our excursion, we wanted to capture the thrilling image of the huge diesel-electric navy submarine heading out of its base in Victoria towards  open sea – and on to its regular tour in the Pacific Ocean.

As we returned to the harbour whale spotting free after our three-hour excursion, we heard that Prince of Whales invites every guest that missed out on seeing whales go on another trip with them for free. All we had to do was remember the day we went out and the name the booking was in. Jennifer told us the previous week someone had returned after an 8-year gap to take them up on this guarantee. While they had spotted humpback whales breaching above the waves, we returned having seen bald eagles, sea lions lazily lying around on a rocky outcrop and the submarine. A reminder that when you engage with wildlife nothing is guaranteed. However, I was not disheartened, as I had already discovered there is more to Victoria than whales.

Victoria is the capital of British Columbia, although Vancouver overtook it to become a larger and more significant commercial city over time. Founded in the 1840s by British settlers who named it after Queen Victoria, it grew rapidly during the Canadian Gold Rush as a key port serving the fortune-hunting miners and industry. Later it thrived as the main opium importing and exporting port in North America into the East, until that was abolished in 1908.

Due to its comfortable and snow-free climate it eventually became popular with retirees, being unkindly dubbed by the writer Pierre Bertinas as the “place that old people go to visit their parents”. Things have changed and it is now more affectionately known as “the Garden City”, becoming a youthful-feeling and thriving tourist centre. One that is especially popular with Vancouver residents who can fly harbour to harbour in around half an hour via floatplanes that take off and arrive in the heart of both cities. It is also attracting a fast-growing audience of day visitors who arrive on cruise ships on their way to or from Vancouver to Alaska and dock in the harbour at Ogden Point.

Empress Hotel Victoria Harbour

Empress Hotel Victoria Harbour

Whale Watching

Whale watching is one of the most popular activities, especially between late-May to September when many transitory Orca Killer Whales pass surprisingly close to the coast looking to feed on the sea lions and harbour seals that hang around on the rocky outcrops just offshore. There are boat and zodiac tours available.

Things to do Beyond Whale Watching

There is, however, a myriad of other things for visitors to also do in this gorgeous, vibrant and accessible city. Based on my time here, these are the top tips for travellers on things to do in addition to whale-watching:

Explore The Inner Harbour and Near-by Attractions

The harbour area is beautiful. The town is curved around an inner harbour of dark blue water with a series of piers that small water taxis scoot between. Boats and zodiacs heading off on whale-watching and sightseeing tours also launch from them. Around the waterside promenade people stroll, stalls sell a variety of food and entertainers perform throughout the day and late into the evening. Overlooking the harbour are grand hotels like the 477-room Empress, which opened in 1908, and the more modern Hotel Grand Pacific  that I stayed at.

There is more than enough to do in and around the harbour to fill an entire day, or weekend. The main highlights I recommend to focus on are:

British Columbia Parliament

Tour the Neo-baroque style British Columbia Parliament building that houses the region’s Legislative Assembly. This attractive and ornate building opened in 1897, and has a wide sweeping lawn with statues of Queen Victoria and a soldier to commemorate the two World Wars and the Korean War. It also has a huge totem pole created by the First Nation population. It is open to visitors from Monday to Friday; entry is free with complimentary guided tours on offer. Inside there is the Legislative Dining Room, which is open for breakfast and lunch.

British Columbia Parliament Building

British Columbia Parliament Building

Royal British Columbia Museum

Spend time exploring the Royal British Columbia Museum. This has been around since 1886 and is one of the most enjoyable museums I have spent time in. I had expected to fly around it, but found it fascinating and compelling. Although it covers Natural and Modern History like many museums of its type, the most enthralling area is the First People’s Gallery. This mostly interactive space tells the complex story of the many ethnic groups who inhabit British Columbia and focuses on their diverse languages, customs and clothing. Do not miss the wonderful Totem exhibition behind the museum.

Beacon Hill Park

Take time out to relax and enjoy the outdoors in this huge 200-acre space that is behind the museum. It has been a municipal park since 1882 and has playing fields, gardens with exotic plants, ponds, walking trails and a popular petting zoo that is a magical space for families and children to get lost in the experience.

Watch the time-lapse video I made of Victoria Harbour

Watch the video I made of the Hotel Grand Pacific Hotel, Victoria Harbour

Travel to and enjoy Fisherman’s Wharf

From the harbour you can either walk along the attractive waterfront, watching the boats glide by and floatplanes land and take off, or catch one of the water taxi rides to Fisherman’s Wharf. It takes around fifteen minutes to stroll there, although if you get the water taxi ride the enthusiastic and knowledgeable Captain will share tips, give advice and share stories of the city on the ten-minute commute. This unique place is a floating village with quirky, brightly coloured houses, shops and restaurants. It has a vibrant and exciting atmosphere and is always busy and cheerful. You can also leave from here on zodiac whale-watching trips.

Fisherman's Wharf Victoria

Fisherman’s Wharf Victoria

Experience more of Victoria on themed tours

There are various ways to get an in-depth feel for the broad spectrum of city by venturing beyond the harbour area. The best is via themed tours, of which there are a number of options:

Walking Tours

The Tourist Association offers a range of maps for self-guided Heritage Walks. These are “Mysterious Chinatown” (the second oldest after San Francisco), “Rollicking Boomtown” (covering the wildness of the Gold Rush years), “Law and Order” (characters and stories of wild activities and events from the city’s history) and “Haunted Victoria” (tour of the ghostly and mysterious areas and stories of the city). You can get these from the Tourist Office at the Harbour or by downloading them online.

If want to go on a guided trip, the historical Discovery Walks hosted by local historians (Chris and John Adams) are recommended by Tourism Victoria. These are also themed and include “Rum Runners and Smugglers” (which includes the story of Victoria’s Opium years), “Rockland Mansions” (tour and stories around the district where the rich and famous lived) and “Victoria Stories” (which gives a broad overview of the city, the architecture and famous families).

Hop-on Hop-off Bus Tours

There are three providers with a key stop outside the Empress Hotel at the harbour. They also stop at the cruise terminal when ships are visiting. You can choose from CVS Sightseeing (,Gray Line ( Big Bus ( all of which cover a lot of ground including downtown, Chinatown, Fisherman’s Wharf, Dallas Road and Beach Drive, Oak Bay and Craigdarroch Castle (a grand house built by the coal baron Robert Dunsmuir in the 1890s).

Bike Tours and Rentals

The city is cyclist friendly and easy to navigate around, as it is fairly flat. I recommend going on a hosted tour to see the key sights and hear the stories of the city. The Pedaler is one of the leading companies, and they offer tours such as “Castle, Hoods and Legends” (taking in the main neighbourhoods including Chinatown and Beacon Hill Park) and “Eat.Drink.Pedal” (a 4-hour trip visiting some quirky food places for pizza, ice cream and other treats). The latter was highly recommended by a colleague I travelled with (Lucy Dodsworth of

Water Taxi Victoria Harbour

Water Taxi Victoria Harbour

Victoria has many trendy, unusual and fun places to eat. Every corner seems to have yet more interesting dining options. The following are places I visited and especially enjoyed:

Canoe Brewpub and Restaurant ( This vast place has a sprawling outside area along the river or inviting wooden interior with gleaming chandeliers. In addition to their own brewed beers they serve a wide range of comfort food like hamburgers and nachos.

Willie’s Bakery ( I loved this place. It serves amazing breakfasts. I had a pile of the fluffiest pancakes I have ever had topped with blueberries, with the required Canadian maple bacon on the side.

North 48 ( This is a hyper-trendy spot that has usual and surprising combinations of food, such as their Chicken and Waffles (yummy!) and French Onion soup served in a jar.

Cruise Passenger Tips

If you are visiting the city as a cruise stop, you will be docked at Ogden Point which is at least 20 minutes walk from the harbour. Tourism Victoria supplied me with the following advice and suggestions on how to get into the areas that I recommend you explore from there if you do not want to walk;

Victoria Pedicab Company: The Victoria Pedicabs operate from Ogden Point and offer several different tours of the city or will provide transportation into downtown.

Personal Guided Limo & Van Tours: There are several “cars for hire” that are ready and waiting for cruise ship passengers. Visitors are able to choose what vehicle suits their needs and what tour they would prefer. Vehicles range from limos, 14 passenger vans, 19 passenger mini buses, and vintage cars. Companies include Sidecar Victoria, LA Limos, and Victoria London Taxi. A lot of visitors use this option if traveling in large groups as many of the larger vehicles can take big groups all at once when a taxi cannot.

Bike Rentals and Tours: There is a small bike rental at the Ogden Point Pier B terminal. They offer bike rentals or tours to cruise ship passengers. They are located in the Pier B parking lot. Guests can rent a bike for a day or a few hours and each rental it includes a lock and helmet.

Cruise Shuttle: Wilsons Transportation offers a Cruise Ship Shuttle service from Ogden Point to downtown Victoria. They only have one pick up and drop off place downtown and that is at the corner of Fort Street and Government Street.

Final Thought

Although my whale-watching excursion on the “Ocean Magic 2” with Prince of Whales only delivered sighting of that large metal beast, getting out to the sea and seeing Victoria from the water added to my overall experience of this attractive garden city. The guarantee of a further excursion to see those magnificent creatures at no cost has given me a reason to go back to the city. Though I did not really need one, as I was taken with the place. Not only is it a gorgeous destination, but also the atmosphere and profusion of striking buildings combined with the history made a compelling impression. If you have the chance to visit, take it. I know I will.

Inspired to find out more? Visit I visited Victoria as a guest of Destination Canada as part of a Travelator Media campaign.

Further Reading

You can buy and download this article and city guide (along with others from Tips For Travellers) as a SmartPhone App with GPSmyCity

8 thoughts on “The Other Side Of Victoria : A look Beyond Whale-Watching in British Columbia, Canada

  1. Brings back lots of great memories. Victoria was such a pretty city and so much to do too. And now you have an excuse to go back and see if you can spot some whales second time around!

  2. Your article captures the essence if this fascinating city really well Gary. There’s so much to the city and it’s a beautiful capital for a beautiful region, British Columbia.

  3. Pingback: Reponsible whale watching in Canada

  4. Apart from whale (and sub) watching there’s a whole heap of things to see and do in Victoria that I was unaware of. It looks such a pretty city too and I love that there’s so much to do and see on the water.

Leave a Reply


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Microsoft Surface Studio MockUp (PSD+Vector)

Microsoft’s brand new Surface studio mockup available in AI and PSD formats.

Microsoft Surface Studio MockUp (PSD+Vector) for you to download and use in your next web design or graphic design project, created by witty-digital.

You can download and use it free for personal project. I hope you like it and don''t forget to spread the world.

If you mention it somewhere else, please always link to this page instead of download link.

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About File Types: The .AI extension is for the program Adobe Illustrator, which requires Adobe Illustrator to open. The .PSD extension requires Adobe Photoshop to open. The .SKETCH extension is for the Sketch App. The .XD extension requires Adobe XD to open.

Author: witty-digital

License: Free for personal use.

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for-sale Safe Cleaning Sale - pics coming soon

Recommended Posts

Updating and adding things as I go through boxes:

Found some mags/parts/general gun stuff that folks might be able to use. If I'm way off on pricing, don't hesitate to let me know, I went off memory and guesses:

(3) S&W M&P .40/.357 Sig 13 round mags. Shows some indication of light use. Also includes 3 M&P back straps, an M&P Shield 9mm mag, an extra S&W base pad and 2 grip pieces that looks like it would fill a gap on a sub compact. I believe the 3 went with a M&P .40C - Shipped flat rate for $37.50 or $30 FTF

Spoken For - (2) Browning Hi-Power 10rd mousetrap mags. Very slight wear on one, other shows no sign of use. $32.50 shipped flat rate or $25 FTF.

(1) Springfield XD 9 18rd mag. Shows no signs of use. MecGar manufacturer, stamped XD9. I think it is a factory mag. $22.50 shipped flat rate.

(1) Powder River Springfield xD9 firing pin, spring, buffers, plunger, and plunger spring. Pulled from a gun I aquired, unsure of round count. $25 Shipped flat rate

Glock Stuff - factory recoil spring for 17/34. Stainless Recoil Spring for 17/34. Factory full trigger assembly (still has gold grease on it) for 17/34. 3 firing pin springs (unknown weights), 1 Bastion backplate. All these came off or fit a Gen 3 and maybe a Gen 4. I can't recall but if FTF you're welcome to check it. $50 FTF or $57.50 shipped

Spoken For - (1) unused Alien Gear Glock 43 iwb right hand holster. I believe it is the Cloak Tuck 3. $25 shipped or $20 FTF

(1) Windows Lumia 2520 Tablet PC. 2gb Ram, 32bit, snapdragon processor. 32gb internal storage. Running on factory Windows RT8.1 I used this to run automation on a couple reloading presses and is 8.5 of 10 in condition. Includes box/charger. $75 FTF or $85 shipped

Comp-Tac 1911 holster. RH owb. Looks to be non railed. $20 FTF or $25 shipped

More to come, will group things together for multiple items to save shipping and pictures are being uploaded as items added. Lebanon area for FTF. Cash or PayPal FF

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Research brief

Traditionally, manufacturing industry has developed and sold hardware-dominated products, e.g. trucks, engines and cars. Today, industry companies have noticed a change. Customers who have until now expressed their needs in relation to the physical artefact, i.e. a technical specification, have begun to express what they expect the physical artefact should bring about in their use of the artefact. A service perspective on product development has grown out of these radical changes concerning market expectations and needs, where customers are increasingly demanding an individualised product and where their primary interest is in functions, rather than hardware.

This shifted view is captured in the concept of Product-Service Systems (or Functional Products, life-cycle offerings, IPSS etc. ), and the development of PSS captured in PSS Development. An integration of the hardware, software and service aspects is the starting point with intention to provide customers with a more encompassing offer, the total offer. Despite the intentions of achieving this integration, it is not yet fully understood how this shifted view will affect the development processes of the physical artefact and the technological progress.

PSS and relation to products and services (Tukker & Tischner, “New Business for Old Europe”, Suspronet, 2004)

The overall objective with the PSS research can then be seen as to examine how physical artefacts and services may be designed and developed to become an element in a total offer, as well as enhance integrated product development to extend towards functional product development.

Services today occur in an aftermarket and are seen as add-ons to the physical artefact. A major part of the profits is made on aftermarket activities, such as maintenance and spare parts. One trigger for PSS, found in an industrial context, is the interest to control the aftermarket activities of the physical artefact. The driving force to control the aftermarket also enables ecological sustainability through remanufacturing and design, with respect to technological advances, as well as to minimise the cost of maintenance and spare parts, since it is at the provider’s own cost. Fundamentally, this evolving view implies extending the life-cycle commitments of product developing companies (i.e. suppliers retain ownership throughout the total life- cycle) and an increased demand to collaborate in global alliances between value chain partners (i.e. the extended enterprise). Extending the life-cycle commitment creates new demands on the hardware development process, which now will have to deal with additional needs and requirements emanating from the aftermarket. Future customers will judge the physical artefact by the functions it provides in a larger perspective, i.e. an optimisation to the customers business as a whole. The PSS concept also entails a promising sustainability focus where a life-cycle view may result in a circular economy thinking.

The Product-Service System Development (PSS) area integrates the strands of hardware development and service development into a development process with a life-cycle perspective that in functional offering business agreements predicts risk, improves the maturity of the decision base and ensures visibility of cost and income.

Differences presently exist between a core product perspective and a service perspective, and highlighting changes in the product development processes that are motivated by the notion of PSS is interesting. Integrating the strands of service development and hardware development into the PSS process with a life- cycle perspective, supported by simulation of not only manufacturing processes and in-service use, but also business processes and services. In addition, a goal of the research within this knowledge area is to advance the knowledge towards a product development methodology where simulation tools are used to actually drive, and not only verify, the design of a product, manufacturing processes, business processes or a service commitment.

Within PSS there exists some strands that are of extra interest for me regarding the research:

  • PSS Development
    • How does the development processes look like?
  • PSS Innovation Engineering
    • What are the innovation drivers behind PSS?
    • What are the value models driving PSS innovation?
  • Digital Engineering
    • How to structure and reapply tacit and explicit knowledge through knowledge based applications?
    • How to simulate effects/designs of PSS before production and delivery?
    • Generative Design approaches to let data PSS design and development?
    • Simulation Driven Design approaches to drive PSS development

With efforts in simulation driven product development, aiming to support product development teams in PSS development, modelling and simulation together with knowledge engineering becomes important parts in the research. Modelling and simulation already in early concept stages becomes even more important when the development of hardware and services meet early on in the development of functions, with life-cycle responsibilities, rather than products to sell, and earn maintenance incomes on.

Knowledge based tools and methods for fast collection of previous engineering knowledge, and then reapply this knowledge to redesign concepts and products in early design phases through reuse of previous design rationale is a core topic for me.

The current, and planned, research projects where I take part in will bring even more attention to the area of PSS development and knowledge engineering. The goal of my research is to continue to build the research group in PSS to become an internationally leading research group known for values of high quality in research and collaboration. Follow the research work on Product Development Research Lab @ Blekinge Institute of Technology.


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There's finally a name for your baby's generation

Yes, we’re back to the beginning of the alphabet. But with their brains and interconnectedness, the next generation has a huge head start.

When you count generations starting from the letter X, it doesn’t give you a lot of time before you reach the end of the alphabet. And despite increased frequency of natural disasters and renewed fears of a World War III, the world has not ended with Gen Z.

So what comes next? Gen Alpha.

The term “Generation Alpha” was coined by Mark McCrindle, an Australia-based demographer and researcher. With birth years starting in 2010—the year the iPad was introduced—the members of this cohort grow up in homes where Alexa can answer questions on a smart speaker, learn at school on interactive surfaces and might never need to get driver’s licences, thanks to advances in autonomous vehicle technology.

Group of teenage girls using phones and tablets, with headphones Are your kids addicted to technology? Here's what you need to knowThere’s no shortage of these tech-savvy toddlers either. More than 2.5 million are born worldwide each week (primarily the children of millennials), according to McCrindle’s analysis, meaning there could be two billion of them by the year 2025. They are expected to be the most educated generation ever, thanks to two-income families pushing formally education from an earlier age—not to mention the unprecedented access they enjoy to information at their fingertips.

Perhaps not surprisingly for a tech-savvy generation with an intellectual edge, they are also expected to be the wealthiest generation to date.

Adolescence will begin earlier for Alphas, McCrindle predicts, thanks in part to the biological trend toward earlier physical maturity; and that will shaping their social, educational, and commercial sophistication, But it will be a prolonged adolescence, as Alphas will stay in school longer, wait longer before earning enough money to move out on one’s own, and hold off longer before marriage or kids—which means they’ll likely be living at home with their Gen Y parents a bit longer, too.

But what truly will define Generation Alpha is still to be determined. After all, most of them aren’t even born yet and plenty more still have to learn their ABCs.

Read more:
What jobs will there be for our kids in the future?

8 video games you won’t feel guilty about your kids playing


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Waianae "Ko Nau Lani" Dolphin and Snorkel Sail

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Home > Oahu > Snorkeling Tours > Hawaii Nautical > Waianae "Ko Nau Lani" Dolphin and Snorkel Sail

Waianae "Ko Nau Lani" Dolphin and Snorkel Sail - Hawaii Nautical on Oahu

Tour Highlights:
  • Dolphin watching & snorkeling along the Waianae Coast
  • 65' sailing catamaran
  • 80 passengers
  • 3 hours on boat
  • Complimentary shuttle from Ko'Olina.  Additional cost from Waikiki.
  • Buffet lunch
  • 2 complimentary adult beverages
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Tour/Activity Rates

Retail (Before taxes/fees)

Our Price (Before taxes/fees)*

Adult 13 Years and Up Ko'olina Pick-up/Self Drive
Children Ages 4 -12 Ko'olina Pick-up/Self Drive
Infants Ages 3 and Under FREE
Adult 13 Years and Up w/Transport From Waikiki
Children Ages 4 -12 w/Transport From Waikiki

Today's Prices are shown. To request a reservation please select a Day and Time from the calendar below.
Hawaii State sales tax is 4.167%. The cost of additional fees required to be applied by the tour company (if any) can be seen by proceeding to the Activity Cart Order page.

Choose the Dolphin snorkel and sail from the West Oahu's Waianae harbor. Dolphin sightings are guaranteed or guests can go out on the trip again for free. Transportation is complimentary on the Ko'olina Shuttle or can be purchased if coming from Waikiki. The snorkel locations are some of the best you will find on Oahu and crew on the boat are lifeguard certified. Guides even get in the water with you during the snorkel stops so they can point you towards the most interesting sights. A portion of the proceeds of this tour go to benefit community based initiatives in Leeward Oahu. Dolphins guaranteed or come again FREE. During whale season, guarantee is dolphins or whales!
Operates: Daily at 9:00am.
Departure Point: Waianae Small Boat Harbor, Slip C 85-371 Farrington Hwy in Waianae.
Duration: Approximately 3 hours.
Equipment: "Ko Nau Lani" 65' sailing catamaran with a bar and buffet, tables in and out, restrooms and a shower.
Capacity: 80 passengers.
Catered continental breakfast
Buffet Lunch
Hot Kalua Pork, Pasta Salad, Deli Platter with Ham, Salami, Swiss and American Cheeses, Sandwich toppings, Vegetable Tray with additional sides and sweets.Beverages
Complimentary non-alcoholic beverages.
Guests 21 and Up
2 complimentary alcoholic beverages per adult.

Bar Includes: Beer and White Wine and some Mixed Drinks.
Please bring a valid picture ID for purchase and consumption of alcoholic beverages.

Inclusions: Guide, complimentary shuttle from Ko'Olina, catered breakfast and buffet lunch, all snorkel gear and instruction.
Exclusions: Transportation from Waikiki is available for an extra fee.
Activity Departs From: Activities that depart from the "Honolulu/Waikiki" area that includes Honolulu, Waikiki, Makiki, Kalihi, Pearl City, Aiea, St Louis Heights and Hawaii Kai. Activities that depart from "West Oahu" locations of Maili, Nanakuli, Waikele or Waianae.
Boat Size: The boat is between fifty and seventy-five feet long.
Boat Type: This trip is aboard a modern sailing catamaran.
Destination or Viewing Opportunity: Activities that go to "Central" Oahu coastline and towns of Honolulu, Waikiki, Makiki, Kalihi, Pearl City, Aiea, St Louis Heights and Hawaii Kai. Activities that go to "South West Oahu" that includes the towns of Ko Olina, Ewa Beach, Waipahu, Kapolei and Makakilo
Diving Tour Type: Participate in snorkeling.
Dolphin Tour Type: Go in search of wild dolphins and view them from a boat.
Foreign Language Translation: Japanese translation is available during the activity.
Handicapped Accessible: This tour is not suitable for handicapped individuals.
Harbor Departure Point: Activities that depart from the Waianae Harbor.
Maximum Capacity: This activity has a maximum capacity of thirty-one to fifty people.
Pride of America Cruise Ship Compatible: Pick up from cruise ship is available with these activities.
Required Certifications: The participant is not required to have any certification or special license in order to participate.
Serves Alcohol: There is not any alcohol available during the activity.
Vehicle Type: Transportation is provided using vans.
Restrictions: This tour has a 48 hour cancellation policy. This means that once you're within 48 hours of the start time, the tour the tour is non refundable. If you choose to cancel before this time, the standard 3% cancellation fee will apply. If the vendor needs to cancel your tour because of weather, a mechanical issue or any other reason you will receive a 100% refund of the price you paid.

There have been 8 reviews written about the Waianae "Ko Nau Lani" Dolphin and Snorkel Sail with Hawaii Nautical.

Average Product Rating: 5.0 / 5

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Add a Review

Chuck Easum
My daughter and I very much enjoyed the Dolphin and Snorkel Sail aboard the Hawaii Nautical. The vessel is first class and very clean. The crew was very accommodating and took care of our every need. Would definitely book with them again.

Meg McHugh
This was a thoroughly enjoyable day on the water. The crew was friendly and knowledgeable. Breakfast had plenty of fresh fruit, lunch was fresh and plentiful. We went during Memorial Day weekend and saw plenty of dolphins and turtles. Our first experience with snorkeling was excellent.

tricia zittrauer
This was an amazing trip. The crew was fun, educated and made the trip even better.

Julie Ulm
The trip was a last minute add on to our vacation- and became a highlight! Far exceeded our expectations. The crew was amazingly accommodating and made the trip fantastic!

Mike Birbeck
This trip was awesome! Saw dolphins on the way out along with turtles while snorkeling. The crew was extremely courteous and laid back. They served breakfast and a very good lunch surprisingly. Drinks made at the bar were some of the best i had the whole time in Hawaii. Definitively the highlight of the trip.

Michael Maybee
We have been on 4 snorkeling / Dolphin cruises, and this one was the best , great drivers great crew on the boat and the Captain was so pleasant and was full of information that he shared with everybody, he got a call and was told there were Sperm whale spotted out a little farther and he asked for a show of hands of everybody that wanted to try to see the Whales , every body was excited and cheered for him to go. we got the experience of a life time, saw several whales and they were coming up to the surface and then diving back down and showing their Tails it was like the stuff you see on National Geographic, I got so many pictures , I wish you had more than a 5 star rating available because we would give this a Big 10 ********** thank you , thank you, thank you. a true treat for two guys from Las Vegas.

Michael Cooper
Outstanding trip, friendly knowledgeable staff, really nice lunch and plenty to eat. Whales, spinner Dolphins and sea turtles. Would recommend Anthony and his crew to everyone

Andres Carvajal
The experience was amazing, very professional crew and very customer friendly. I give them 5 stars hands down.

Waianae "Ko Nau Lani" Dolphin and Snorkel Sail - Hawaii Nautical on Oahu

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Borderlands: The Handsome Collection — Everything You Need to Know

Say what you will about the general trend of remakes and remasters in the gaming sphere, but there were an awful lot of good games in the last console generation, and they look pretty snazzy in full HD.

Borderlands: The Handsome Collection combines two fan-favorite titles into one convenient package, and adds a handful of useful new features. If you're debating whether to pick up The Handsome Collection, or have already done so and need a little guidance, look no further than this handy primer.

What Is Borderlands: The Handsome Collection?

Borderlands: The Handsome Collection is a compilation of both Borderlands 2 and Borderlands: The Pre-Sequel, now remastered for the PlayStation 4 and Xbox One. (The original Borderlands is not part of the package.) Previously, these games were available on the PC, PlayStation 3, Xbox 360 and PlayStation Vita (Borderlands 2 only). The Handsome Collection costs $60.

What Is Borderlands?

Borderlands is an incredibly popular series of cooperative games (up to four players at a time) that span multiple genres. They're sci-fi–themed first-person shooters, like Halo. They're sprawling action/role-playing games with lots of quests and character-building, like Mass Effect. They're frenzied online loot-fests, like Diablo. They have the anarchic humor of an old LucasArts adventure game, beautiful cartoonish graphics and tight, action-packed gameplay.

Borderlands is definitely not for everyone, but it's easy to see why the series has become a fan favorite in the six years since the first game came out.

MORE: Best Playstation 4 Games

Can You Play the Games Solo?

Sure. The games were designed with cooperative online play in mind, but the difficulty scales depending on how many players there are. You can play through the game by yourself without too much trouble, although some character classes are better suited to the task than others.

Why Re-Release Two Fairly New Games?

Borderlands, as a series, has a long shelf life, thanks to its exciting cooperative multiplayer, high level-caps, and high replayability with multiple character classes and builds. Fans still wanted to play Borderlands games, but didn't want to be tethered to their old systems. Developer Gearbox Software wanted to let fans keep playing, and if the company happened to pick up a few bucks in the process, surely, that wouldn't hurt, either.

What's New in The Handsome Collection?

Truth be told? Not much, but the additions are all welcome ones. The Handsome Collection includes every piece of downloadable content for both games, from postgame story missions to character-customization skins. You can also play cooperatively with four players on the very same screen (previously, only two players could do this).

Perhaps most importantly, The Handsome Collection runs at full 1080p and 60 frames per second, something the older consoles couldn't quite manage.

MORE: Best Xbox One Games

Why Is There No PC Version of The Handsome Collection?

Save for four-player local co-op (which PC players probably don't want anyway), PC gamers already had access to everything The Handsome Collection offers. Borderlands 2 and The Pre-Sequel can already run at 1080p and 60 fps (and even higher) on PCs.

The only problem is that PC gamers don't get a price break; buying Borderlands 2, The Pre-Sequel and all associated DLC costs more than $100 on Steam right now. On the other hand, Steam holds sales on the titles frequently, and Gearbox may drop the price to be more competitive with its console brethren.

Can I Pick Up Where I Left Off on the Xbox 360/PS3/Vita?

Absolutely. The Handsome Collection makes use of cross-save functionality; you can continue your adventure, bringing all of your story progress, equipment and cash along for the ride.

Simply boot up the console where you started playing, choose Cross-Save and Upload Character. Then, load up The Handsome Collection, choose Cross-Save and Download Character. You'll be good to go.

There are two caveats: You can only transfer files within the same console families (you can’t Cross-Save between a PS3 and an Xbox One, for example), and if you transfer your Xbox 360 save to an Xbox One, there's no going back to the older hardware. PlayStation saves, on the other hand, can transfer among all three systems.

Do I Need to Play the First Borderlands?

The answer is a resounding "maybe." Borderlands actually has a fairly strong setting, cohesive narrative and interesting world, so if you’re on board for the much-better-than-it-has-to-be story, you should definitely play Borderlands before jumping into The Handsome Collection.

If you're just in it to shoot and loot, the opening cutscene of Borderlands 2 explains the story so far pretty well. Just keep in mind that Borderlands is not available on next-gen consoles, so you'll need an Xbox 360, PS3 or PC handy.

MORE: PS4 vs. Xbox One: Which Console Wins?

Where Does The Handsome Collection Fit Chronologically?

If you don’t mind copious amounts of spoilers, Gearbox has actually assembled an exhaustive timeline of where all the Borderlands games and DLC packs take place. Otherwise, the general progression is Borderlands — Borderlands 2 — Borderlands: The Pre-Sequel — Tales from the Borderlands (a point-and-click adventure game from Telltale Games, the company behind The Walking Dead and The Wolf Among Us).

Technically speaking, The Pre-Sequel takes place between Borderlands and Borderlands 2, but it's told in flashbacks; the framing story takes place after Borderlands 2's credits roll. Chew on that one for a while.

Why Should I Buy The Handsome Collection?

If you've played the first Borderlands, but never got around to the other two, you might as well get them at one lower price on a current-gen console. Even if you've already bought one of the games and some of the DLC, it might be cheaper to purchase The Handsome Collection than to buy the rest piecemeal. Similarly, if you're a Borderlands die-hard and intend to keep playing online, you could benefit from playing on the latest hardware with the best graphics and frame rate available on a console.

Why Shouldn't I Buy The Handsome Collection?

If you've already purchased Borderlands 2, The Pre-Sequel and all their DLC on a last-gen console, The Handsome Collection won't offer you much beyond a prettier face and enhanced local co-op. Similarly, if you just want to blow through the main games and don't care too much about DLC, it's considerably cheaper to buy the standalone last-gen games. Of course, if you've already played through Borderlands 2 and The Pre-Sequel and feel as though you've had your fill, there's nothing in The Handsome Collection to pique your interest.

Marshall Honorof is a senior writer for Tom's Guide. Contact him at Follow him @marshallhonorof. Follow us @tomsguide, on Facebook and on Google+.


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REMNANT -Bella Porte Fabric, Twilight 36"

$23.21 CAD $30.95 CAD

***REMNANT*** This piece is 36" long and 54" wide. All remnants are final sale.

A deep inky, indigo blue and white geometric fabric with black contrast lines in  a medium weight with a slubbed, linen-like look.
Perfect for drapery, roman blinds, curtains, pillows, upholstery, accessories and other home decor projects.

    Dimensions & Care
    • Manufacturer: Dwell Studio
    • Content: 100% Cotton canvas
    • Width: 56"
    • Pattern Repeat: 4.5" vertical by 2.75" horizontal
    • Double Rubs: 30,000
    • Care Instructions: Manufacturer recommends dry cleaning
    Shipping & Returns

    We ship worldwide from Toronto, Canada. You will be contacted via email if there are any unexpected stock shortages. When your order is processed, you will receive an email containing a tracking number and confirming that your package has been sent.

    In-stock items will be ready to ship within 1-2 business days. Please expect longer lead times during sales and promotional periods.

    Estimated delivery times and our full shipping policy can be found here.

    If you have selected “Pick up in Store” as your ship method, you will receive an email once it is ready for pick up at our Toronto shop.

    We want you to be happy with your purchase! We are happy to answer any questions you may have before making a purchase, please check our FAQ page and feel free to contact us. If you are not completely satisfied, please see our full return policy here.

    Complete The Look

    Cleary, Indigo - A hearty, washed linen blend Ellen Degeneres fabric in a indigo denim blue.


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Wednesday, April 22, 2020

Kansas City Transit Activist Clay Chastain Contemplates Cutting U.S. Military Budget For Massive Urban Renewal Efforts

A global plan penned by Kansas City's most prolific petitioner and the only person to ever win a citywide light rail vote.

Congressional Candidate Clay Chastain unveils plan to revive America's war-torn inner cities and resuscitate the American economy by re-purposing part of America's military spending

As the world emerges amid a common viral enemy, there is one thing we should all agree on...there is an opening for the world to stop fighting and come together. Our nation can lead the way with worldwide demilitarization for love of American community. We cannot truly herald ourselves, "the land of the free", until we liberate our brutalized inner cities, and therein residents, from their jailers...homicides, drugs, gangs, violence, decay, population loss, economic hopelessness, etc.). The collective neglected destruction of this part of America's home clouds our nation's day in the sun.

America's inner cities were once bustling repositories for much of the best America had achieved on the ground: Efficient urban landscapes punctuated with architecturally grand, historic and irreplaceable churches, cultural institutions and edifices. "The City Beautiful" design concept wrought America charming tree-lined neighborhoods graced with inviting parks and landscaped boulevards, and (eventually) served by efficient transit. Then, their industrious residents went away to more sprawling suburban pastures. In the wake of that mass residential exodus smoldering ruins now lie. Yes, the gleaming downtown facades and entertainment offerings of America's big cities (today) put on a good face. However, they are mostly just a mecca for tourists. Few thinking families want to reside in their dangerous, decayed and withered hinterlands. And, as Kansas City is realizing, a city cannot live by tourists alone.

Americans stuck in the dismal violent inner cities of... Kansas City, St. Louis, Baltimore, Detroit, Chicago, Camden, etc. do not enjoy..."life, liberty and the pursuit of happiness". Meanwhile, America is now spending a staggering $.750 trillion per year (11 times what Russia spends on its military!!) policing and defending the world (with our young people) while war at home rages on in these darkened hopeless corridors of dispair. In the coronavirus-world, let us send the world a new peaceful signal: America is demilitarizing for peace and love of America.

If elected, Clay Chastain will introduce to Congress his 3R's plan (Rebuild, Revive & Repopulate) funded by utilizing 33% of the military's current annual budget for 10-years ($2.5 trillion). This still leaves the military $500 billion a year to protect America.

Here are the highlights of the 3R's Plan to revitalize America's inner cities and help resuscitate the American economy:

1. Bring in the National Guard (serving as community police) to assist local police in immediately bringing calm and safety to inner city residents currently plagued and terrorized by gangs, drugs and violence.

2. Invest in vocational training (cities need more craftsmen to maintain them) by initiating 2-year learning programs (in all public high schools) so that graduates (not going to college) can graduate with a marketable job skill.

3. Encourage creation of jobs by making available a 10-year federal tax abatement to new inner city business and manufacturers.

4. Invest in building modern transit systems (Clay's "Green Transit" initiative for KC, on Facebook) so inner city residents have an alternative means of mobility that is attractive, convenient and affordable, and the city has a more livable environment.

5. Invest in rebuilding all other infrastructure (while training and employing local residents to assist), and initiate a nationwide program (utilizing low level inmates) to keep revitalized inner cities clean of litter, trash and graffiti.

* America needs a strong military - not an obese military. Thus, we can fund the 3R's plan (without raising taxes or the national debt) by trimming back our bloated military budget and re-purpose those savings to fortify American cities - they need defending too. And, the objectives are clear: Stop the homicides, improve the urban environment and create new economic opportunity so we can uplift lives, strengthen our country and reclaim the economic potential of a forlorn, forgotten and essential part of the American landscape. All that, makes for a more peaceful, equitable and productive country. Defense spending well spent.

Clay Chastain

Developing . . .

Anonymous said...

Does he have a pamphlet? If he cleans it, I will take it.

anon said...

If I was clay, i would make it illegal for anyone in politics to be able to have access to insider trading that apparently is illegal for the taxpayers but legal for politicians (Nancy paloosie is a fine example,) this would force them to put their focus on the taxpayers and not a $24,000 frig/freezer full of $11 a pint ice cream. It truly would be amazing if the current crop of dimwits thought of everybody else besides themselves..... that ain’t evar happening.

Anonymous said...

In Sweden they don't have Clay Chastain and everybody's fine.

Retro ROCKER said...

6:07 PM. You are on the money. I'm your Ice Cream man stop me when you're passing by I have All the flavors guaranteed to satisfy. I got the bomb pop. And Dixie,cup. Pushups,too.

Anonymous said...

They also don't have your stupid ass.

Anonymous said...

So now, having been ignored for DECADES ranting about Jackson County and KCMO local issues, Clay is going to take a shot at national policy?
At least he's not making a complete fool of himself suing China.
What a menagerie!

Anonymous said...

Silvestor orgalthorp said...

Cutting the military budget always sounds great, doesnt it?
Its always done right after a war. After “The war to end all wars”, along came WWII and we didnt have the ability to defend the west coast if the japanese had kept
pushing across the pacific. After Vietnam, military was cut again. We had helicoptors that were junk, planes that fell out of the sky and ships that couldnt leave port because they didnt have enough crewman or spare parts
In the 90’s we cut again. Then after 9/11 we go to Afhanistan with equipment that wasnt adequite for the terrain.
It is understandable to say we should spend that money diffrently, but make sure its not your kids fighting the next war
Because there always will be a next war

Anonymous said...

Imagine if we all didn't have cars and had to ride public transit. We would all have Coronavirus.

Anonymous said...

Rest assured, Sylvester, that my kids will not be fighting in the next war. They will never serve in this corrupt military again.

Anonymous said...

Clay is a traitor. He wants to weaken the military while China and Iran are just waiting for a chance to take advantage of this crisis.

Anonymous said...

^^^ of course he is a traitor. He never served. And he is a loser who couldn't even get full custody of his kid.

Anonymous said...

Plus 1000!