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What are macros? A detailed overview

What are macros?

Macros, short for macronutrients are essentially the building blocks of your nutrition.

The 3 main macronutrients are carbohydrates, fats and protein. Essentially they make up your diet.

Carbohydrates come in many forms, you may be familiar with a few, and not so familiar with others.

Carbohydrates are typically classified by their chemical structure (too much science for this) and are divided into three general groups.

Monosaccharides, oligosaccharides and polysaccharides (I wouldn't worry about remembering those names either)

Monosaccharides being the simplest form of carbohydrates and include

  • Glucose

  • Fructose

  • Galactose

Oligosaccharides are short chains of monosaccharides linked together in the form of disaccharides. The most common being:

  • Maltose

  • Sucrose

  • Lactose

Polysacchardies are longer more complex chains of linked monosaccharide units and these include

  • Starches

  • Glycogen

  • Fibre

Glucose is essential to life. The brain and central nervous system prefer glucose for fuel and benefit from a continuously available supply, however the body is capable of deriving glucose from a process called gluconeogenesis (don't worry learning that term either, just eat some carbs).

Body composition, activity levels, other macronutrient intakes and specific goals will determine how many grams of carbohydrates you require.

Often to get a bad reputation, carbohydrates do not make you fat, they do not make you gain fat, you can have them any time of the day, even after 6pm.

A calorie surplus will lead to weight and fat gain, now don't get me wrong, it's not difficult to over eat on carbohydrates, at the end of the day its some pretty tasty food, and coupled with a high fat intake (your favorite foods like pizza and ice cream have both a high fat and carbohydrate make up) it's not that difficult to end up overeating.

However, in saying that, a elimination of carbohydrates is not necessary, but a reduction is for fat loss.

We hope to teach you to get the balance correct, enough carbohydrates to remain social, enjoy your favorite food and drink without compromising your body composition goals.

How many calories in a gram of carbohydrates?

4 calories per gram.

100g of carbohydrates = 400 kCal

Fat in the diet has six major roles:

  • It provides an energy source

Your body can store just small amounts of glucose as glycogen for energy, but you can put away unlimited amounts of energy as fat tissue. This is a problem in our world of excess calories, but was necessary in earlier times when food was scarce. You’ll use this stored energy while you’re sleeping, during periods of low energy intake and during physical activity.

  • It helps manufacture and balance hormones

  • It forms our cell membranes

  • It forms our brains and nervous systems

  • It helps transport the fat soluble vitamins A,D,E and K

Dietary fats dissolve and transport fat-soluble nutrients, such as some vitamins and also disease-fighting phytochemicals like the carotenoids alpha- and beta-carotene and lycopene.

  • It provides two essential fatty acids that the body can't make, linoleic acid and linolenic acid.

We also have different dietary fat classification, you may be familiar with some of these terms:

  • Saturated fat - Animal fats, oils

  • Unsaturated broken down into

  • Monounsaturated - Olive oil, avocado, peanuts

  • Polyunsaturated - certain fish, flaxseed, hemp

Check out our food group for a more in-depth food list.

Like carbohydrates, often know to get a bad rap, again no single macronutrient can make you fat, just too many calories.

You may have tried a low fat diet before, bet that was fun, but in essence it's not needed to avoid foods with fat, in fact its almost impossible and we do need a certain amount of fats in our diets.

How many calories are in a gram of fat?

9 calories per gram of fat

50g of fat = 450kCal

And lastly, but most importantly, protein.

When it comes to planning your food diary and looking at calories and macronutrients, protein will be the first macronutrient that you need to plan for, ultimately it is the most important.

Carbohydrate and fat intake can be variable, protein is the one macronutrient that will remain almost constant throughout your journey.

Unlike carbohydrates and fat, energy is not the primary role of protein. If you're using protein for energy, you're essentially losing muscle tissue. Yea, you're losing weight, but not body fat.

The aim of a fat loss cycle is to reduce body fat, not lean muscle tissue. (Another reason to keep carbohydrates in your diet, they are also 'muscle sparing')

Protein Roles

  • Proteins provide structure.The protein collagen gives structure to bones, teeth and skin. Hair and nails depend on keratin.

  • Some proteins are antibodies.Without adequate protein, your immune system cannot properly defend you against bacteria, viruses and other invaders. Antibodies are the blood proteins that attack and neutralize these invaders.

  • Proteins maintain fluid balance.Fluid is present in many compartments of your body. It is within the cells (intracellular fluid), in the blood (intravascular fluid) and between the cells (interstitial fluid). Fluids also flow between these spaces. It’s the proteins and minerals that keep them in balance.

  • Proteins transport nutrients and other compounds. Some proteins sit inside your cell membranes pumping compounds in and out of the cell. Others attach themselves to nutrients or other molecules to transport them to distant parts of the body. Hemoglobin, which carries oxygen, is one such protein. Proteins maintain acid-base balance. Blood that is too acidic or too alkaline will kill you. Fortunately, the body regulates its acid-base balance very tightly. One mechanism uses proteins as buffers.

  • Protein is a back up source of energy. With so many jobs, you can see why protein is not used as a primary source of energy. But rather than allowing your brain to go without glucose in times of starvation or low carbohydrate intake, the body sacrifices protein from your muscles and other tissues or takes it from the diet (if available) in order to make new glucose from amino acids in a process called gluconeogenesis.

How many calories in a gram of protein?

4 calories per gram of protein.

100g of protein = 400kCal

For further foods lists on each macronutrient, check out the Food Bank under Recipes.

We’ve all been there; standing clueless in the middle of the supplement store thinking
“What are all of these for?! Which do I actually need?”

With the myriad of supplements nowadays it’s easy to get confused between which you might benefit from or need and which are complete scams (did somebody say “TeaTox”?)

As a scientist, I am naturally sceptical of any supplement and its apparently magical qualities. However, there are many supplements out there with great health benefits if you need them. Let me be clear though, nothing can beat a healthy diet and lifestyle and you cannot buy health in a bottle.

A multivitamin is what I like to call a “safety blanket”; it provides your body with adequate doses of your daily vitamin and mineral requirements in the convenience of a little capsule.  Of course in a perfect world we would obtain all of these from our diets but… let’s face it -nothing is perfect (except peanut butter). We live in a “go-go-go” era where less than optimal food choices are inevitable. However by taking a multivitamin you ensure that you’re giving your body everything it needs to function efficiently. While everyone can benefit from a multivitamin in some way, those particularly in need are those who are in a caloric deficit (i.e. dieting) and at a low weight or body fat percentage.

Almost all multivitamins will contain the same bioactive compounds but the main players for us ladies are the B-Vitamins, Vitamin-D3, Calcium and Magnesium. These are important for metabolic efficiency and regulation, hormone function and fatigue. I should note here that taking additional vitamin supplements in conjunction with a multivitamin (especially B-Vitamins) isn’t recommended as overdose is possible which can cause nausea, numbness in the extremities and a dent in your bank account!

A multivitamin tends to be a good idea if:

  • You are at risk for several nutrient deficiencies and your diet cannot otherwise be modified

  • The multivitamin provides adequate dosages to cover the deficiency risk

  • The multivitamin is a better purchasing option than the nutrients by themselves

You know the “good bacteria” those yogurt ads are always on about? These little guys are more than just a marketing ploy - they are actually very important and can have some amazing benefits (especially for you ladies!).

Probiotics (the “friendly bacteria”) not only aid in digestion but they also help with your own body’s defence against the “bad bacteria” who would otherwise wreak havoc. These generous germs even make antibiotics for you, defending you from the inside out! They’re like our own little internal doctors - minus the cold hands and waiting rooms with 10 year old magazines.

We actually need both good and bad bacteria to maintain a healthy balance in our gut as too much of either can have negative consequences. This balance can be disturbed by factors such as stress, medication, hormonal changes and/or imbalances, diet and even just plain old bad luck. When this balance gets thrown out of whack you may suffer with digestion issues, bloating, cramping, acne and even fungal infections.

While it’s not really necessary to supplement with a probiotic daily there are times when they can be quite beneficial such as after a course of antibiotics, traveling and of course  - that time of the month.

So while it sounds kind of gross, the image of bacteria running around inside of you, it is actually a good thing!

“Trust me, I’m a scientist” (I never say this but I couldn’t resist!)

Calcium and Vitamin D

While it’s true that everyone should consume calcium it is, again, more important for women because of – you guessed it – hormones!

Why were we created as complicated hormone junkies?!

As most of us know, calcium is vital for healthy bones and teeth but is also required for efficient muscle contractions, cell-to-cell communication (cells need friends, too!)  and hormone production. If you don’t give your body the calcium it needs, it’s forced to get it from another source; your bones.

The major benefit of calcium is preventative, mitigating the risk of developing osteoporosis during the aging process. Osteoporosis can be at least partially seen as a condition resulting from long-term calcium insufficiency and, while not fully preventative, maintaining adequate calcium intake throughout life is associated with significantly reduced risk.

*Note - If you have excluded dairy from your nutrition for intolerance or sensitivity reasons, then it is vital you supplement with calcium.

Recommended Dose : 1000-1200mg per day

Take with a meal to aid absorption

Don’t forget about calcium’s best friend – Vitamin D. Vitamin D intake is crucial for the absorption of calcium and new research suggests it may aid in preventing neurodegenerative disorders such as Multiple Sclerosis. Vitamin D supplementation is particularly important for those living in cooler climates such as the UK and Ireland as we have less exposure to direct sunlight (which is how we make our Vitamin D).

Most people are not deficient in vitamin D, but they do not have an optimal level of vitamin D either. Due to the many health benefits of vitamin D, supplementation is encouraged if optimal levels are not present in the body.

Recommended Dose: 1000-2000mg per day

Take daily with a meal or a source of fat, like fish oils.

While this one is definitely not a “must-have” supplement it would be more commonly used by women due to… that lovely time of the month. Again. Have you realized how often I’ve said that?

Iron’s main role in the body is to help our red blood cells transport oxygen to our tissues and trust me; oxygen is fairly important to our cells. If iron levels drop too low you will be unable to provide your body with adequate oxygen and may suffer with fatigue, circulation problems and concentration issues   Factors which contribute to iron deficiency include heavy flow (thank you, hormones!) and vegetarian diets. Also, to the good Samaritans out there donating blood on a monthly basis – make sure you’re keeping enough for yourselves, too!

Recommended daily allowance:

  • 8 mg for men and non-menstruating women

  • 15 mg for menstruating women under 19

  • 18 mg for menstruating women over 18

  • 27 mg for pregnant women

  • 9 mg for lactating women under 19

  • 10 mg for lactating women over 18

Those numbers include the iron in your diet. Getting enough iron through foods makes supplementation unnecessary. Be careful not to ingest more iron than the daily tolerable upper intake level (UL) for your age: 45 mg for people over 13.

If you do choose to supplement with Iron, aim for the liquid variety such as Spatone, Floradix or Blue Iron as these are far gentler on your stomach and are also more easily absorbed by the body

It is a fantastic supplement for any athlete. And YES, throughout this program, you are asking your body to do athletic activities through strength training and cardio... you are offically an athlete!

It needs to be mentioned though as many fear that creatine supplementation will turn them into the Michelin man as if it was some form of dodgy anabolic steroid.

It’s really not. If it delivered the same results as steroids it would be A LOT more expensive.  Creatine is actually a natural compound already found in meat, fish and even made by our own bodies. It will not make you “bulky”, bloated or “butch”. Simply put, creatine helps your body produce more power to lift more weight and hydrates your muscle tissue aiding in recovery.

This is one supplement absolutely everyone can benefit from, especially vegetarians. Creatine enables your body to generate more force and more power more often, which will directly impact your strength gains. The stronger you are the more weight you can lift and therefore the more muscle you can potentially grow.

Win, win situation!

There is  no reason why somebody shouldn’t supplement creatine, nor is there any logical basis for the seeming “fear” of this compound in society. It’s safe, it’s healthy, it’s cheap, and for most people it just works. Get some creatine monohydrate, take 5 g/day, and you’re good to go.

If humans didn’t make any in the body, creatine would be a vitamin. Deficiency symptoms that result in mental retardation, however they’re rare, but they pretty much establish the importance of this molecule as a vitamin-like compound.

The recommended dose is 5g per day with plenty of water. Don’t worry about the fancy new creatine varieties – the plain old Creatine Monohydrate is the real deal and won’t break the bank, either.

Omega 3's

Saving the best for last!

Omega-3s (specifically EPA and DHA) are probably my number one supplement for absolutely everybody.  We’ve all heard of their brain-boosting properties but they are also powerful anti-inflammatories making them a great supplement choice for any athlete

Omega-3’s become even more important if you have a history of heart problems in your family as they aid in the prevention of thrombosis (blood clots) and help keep your heart beating smoothly by preventing fatty acid deposits from accumulating. They also keep your cholesterol in check by lowering HDL (the “bad” cholesterol) and increasing LDL (the “good” cholesterol).

In addition to their heart-loving properties they also aid in cognitive function making them a perfect supplement for those with particularly demanding jobs or if you suffer with “brain fog” or concentration issues.

As for Omegas 6 and 9 – don’t worry about supplementation with these. In fact, avoid it until instructed to by your doctor as almost everybody consumes too much of these already. These guys can be helpful to women during menopause but it’s best to wait until a doctor recommends it.

The typical dose for Omega-3 fish oils ranges from 250-500mg/day of EPA and DHA, usually sourced from mackerel, salmon or flaxseed as these are utilized more efficiently by the body.

However, fish oil doses vary depending on the goal of supplementation. For general health, 250-500mg of combined EPA and DHA is the minimum dose and can be obtained via fish intake. The American Heart Association recommends 1g daily. If the goal of supplementation is to reduce soreness, a 6g dose, spread over the course of a day, will be effective.

Pregnant women should increase their intake of DHA by at least 200mg a day, as long as there is no risk of elevated mercury levels.

While it’s true there are many supplements out there that can be beneficial to some people at certain times, nothing beats a healthy diet and lifestyle. I’m not saying live your life on chicken and broccoli (leave that to the Bro’s) but to balance your nutrition between whole foods, not-so-whole-foods (we all need ice cream!) and supplementation when required.

Remember, supplements are an aid. They are useful, some essential, particularly when dieting when its much harder to meet your recommended daily intakes when your nutrition is a little bit more restricted.

Nutrition comes first, always.

Recommended Brands:

  • NutraBio

  • Garden of Life

  • Optimum Nutrition

  • Magnum Neutraceuticals

  • EHP Labs

ELIMINATION DIET (Only if suggested by your Coach)

If a food is in your house or possession, either you, someone you love, or someone you marginally tolerate, will eventually eat it.

If a healthy food is in your house or possession, either you, someone you love, or someone you marginally tolerate, will eventually eat it.

-Dr. John Berardi, Precision Nutrition


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Field work - - -

Elephants bathing.
     I study wild, free-ranging Asian elephants in Udawalawe National Park (UWNP), Sri Lanka. This park, roughly 325 sq. Km, is home to one of the highest densities of Asian elephants anywhere in Asia. Despite their size, we know very little about these intelligent social mammals. My primary interest is to describe their social structure and vocal communication. I also hope to explore the ecological factors that have shaped both Asian elephant society and its communication system. Both males and females can be found in groups, but as male groups don't appear to be very stable, it is the females and calves that I concentrate on.

     Together with my local counterparts, I have created an identification catalogue of around 300 females. We have recently begun to work on males, and have already counted up to 100. This is quite a bit higher than the population that was expected to live in this relatively small reserve, generating a lot of local curiosity and interest in our work.

Data collection.      Data is gathered by spending the whole day (10-12 hours!) in the field, usually driving or looking for shade near a grazing, bathing, playing, or sleeping group of elephants. We do this several times a week, and have been monitoring continuously since June 2006. We mark locations of all sightings via GPS and try to follow animals we recognize for as long as they stay visible.

     We audio- and video- record calls whenever they occur, including infrasonic sounds. But elephants produce many different sounds, some of which are difficult to believe as originating from elephants. A description of all the different types of calls we've come accross, and their apparent functions will be coming out in Behaviour, summer of 2010. Some of these calls have never been described before.

     We then tie together the descriptions of social organization and vocal communication to understand how vocal communication helps to maintain social ties among individuals.

     One of my long-term goals is to maintain demography at this site. We have begun to record births, growth, and deaths. No continuous dataset like this exists for Asian elephants so far.

Hear and see an audio slideshow of our work:

- - - Other work

me them A workshop for the Uda Walawe trackers and staff.

them me At the Zoological Network, Open University of Sri Lanka.

School1 School2 Ashoka, speaking at a school in Uda Walawe.

schematic sound      I am collaborating with Sharon S. Glaeser from Portland State University to compare my recordings of wild elephants to those of captive ones at the Oregon Zoo. We have found apparent repertoire disparities among the two demographics. These comparisons could help zoos enrich the lives of their charges, while shedding light on the functions of these calls among their wild relatives.

      In collaboration with the Center for Conservation Research and Department of Wildlife Conservation in Sri Lanka, we are hoping to collar and monitor the movements of some of the elephants we have identified. This will help management determine areas of conservation value around Uda Walawe.

     Mappermaker - A collaboration with Ted Wong, Assistant Professor, at the Department of Biology in Bryn Mawr College to bring free, language-customized portable GIS to your pen-drive. Allows you to transform a QGIS platform into the language of your choice and share or search for language sets uploaded by other users. Take it with you to remote areas, use it as a teaching tool for non-English speakers. Make basic (yet powerful) GIS technology accessible to your target group.

| Home | CV | Pictures | Links | Top |

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Cocktail Vector Artwork in adobe illustrator CC

This Artwork is a inspiration of: Coen Pohl’s artwork “Another isometric cocktail test 🙂 A tequila sunrise this time.”

Drawing a isometric summer cocktail drink in adobe illustrator CC.

Free Download Colour Swatch

Please Free Download color Swatch from here.

It's Free and We won't be charging anything

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Want to buy Merchandise from this artwork ??

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Synthetic hair implant
What is synthetic hair implant treatment?

Synthetic hair implantation, also known as artificial hair implantation is a procedure that involves the implantation of synthetic hair in a person’s scalp. The materials with which the synthetic hairs are formed are created from artificial fiber and are completely biocompatible. They are also much more strong and durable than natural hair.

Why is the procedure?

Synthetic hair implantation is suitable for those people who need to have large scale hair transplant requirements but have already exhausted possible donor areas from where hair can be sourced. Anyone looking to achieve quick hair growth results can also opt for this procedure.

What are the indications of this treatment?

Anyone struggling with hair loss and have limited donor areas in the body can choose to undergo synthetic hair implantation.

Things to Know

There is no specific age group associated with the procedure.
The procedure is safe but patients must undergo periodic checkups to ensure that no complications arise. It is also important to have annual implant retouches so that the hair looks great.

There can be a number of side effects associated with the synthetic hair implantation procedure. Some of them have been mentioned below.

  • The immune system of your body may reject the synthetic hair completely since they are basically foreign bodies.
  • You may develop some allergic reactions to the procedure.
  • Sebum plug formation may occur around the base of hair fibers and therefore the hairs should be properly cleaned at all times. Unless this is done, it can lead to formation of cysts, inflammations and infections.
  • Itching on the scalp may lead you to scratch the area, which in turn can dislodge and mess up the arrangement of the artificial hairs.
  • Regular re-implants in your scalp every year may eventually give rise to a heavily scarred scalp.
  • Special hair shampoos should be used for proper maintenance of the synthetic hair.
  • The natural hairs surrounding the operated area may get destroyed due to the procedure.
  • Multiple implants can also damage the hair follicles and lead to scar tissues and cicatricial alopecia.
  • The reimplantsmay cause poor blood circulation that prevents hair growth and also minimize the rate of survival of the existing hair.
  • Patients may also experiencemigraine-like headaches the day following the procedure.
  • It may also lead to cancer in some cases.
The results of synthetic hair implantation are not permanent.
Before the procedure, there are a number of products that you must use in order to make your scalp perfectly suitable for the purpose of synthetic hair implantation. After the procedure is done, the doctor is going to advice you not to use standard hair care products like hair dyes and gels as they may ruin the artificial hair.
Experts do recommend this procedure but with certain reservations.
Synthetic hair implantation is ideally carried out in isolation.
There are some medications and antibiotics that you need to take after the procedure has been successfully carried out.
There is no downtime associated with this treatment.
Synthetic hair implantation is a painless procedure.
It takes about a few hours for a single session.
The procedure is mainly used for hair growth in the scalp.

Explore our Skin Channel

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Investor Alert

New York Markets Close in:

Alaska Air Group Inc.

Market open

 --Real time quotes

Nov 30, 2021, 2:18 p.m.

-1.33 -2.69%

Volume 1.33m

Real time quotes

Previous close

$ 49.45

$ 48.12

-1.33 -2.69%

Day low

Day high

52 week low

52 week high

Eric K. Yeaman

Eric K. Yeaman is a businessperson who founded Hoku Capital LLC and who has been at the head of 9 different companies. Presently, he is Chairman for Alexander & Baldwin, Inc. He is also Chairman of Harold K.L. Castle Foundation, Managing Partner at Hoku Capital LLC and Member of Hawaii Society of Certified Public Accountants and on the board of 20 other companies.

In his past career Eric K. Yeaman was President & Chief Operating Officer of First Hawaiian, Inc. and President & Chief Operating Officer for First Hawaiian Bank (a subsidiary of First Hawaiian, Inc.), Chief Financial Officer, Treasurer & VP at Hawaiian Electric Industries, Inc. and Chief Operating Officer & Senior Executive VP at Hawaiian Electric Co., Inc. (a subsidiary of Hawaiian Electric Industries, Inc.), Director at Hawaiian Telcom, Inc., Director at Hawaiian Telcom Holdco, Inc., President, Chief Executive Officer & Director at Hawaiian Telcom Communications, Inc., Senior Manager at Arthur Andersen LLP, Chairman at The Queen's Health Systems and Chief Operating & Financial Officer for Kamehameha Schools.

He received an undergraduate degree from the University of Hawai'i at Manoa.

Date Shares Transaction Value
05/06/2021 1,566   Award at $0 per share. 0
05/07/2020 3,539   Award at $0 per share. 0
05/07/2020 293   Award at $0 per share. 0
05/09/2019 1,658   Award at $0 per share. 0
05/03/2018 1,589   Award at $62.92 per share. 99,979
06/16/2017 1,014   Award at $88.74 per share. 89,982

Officers and Executives

Mr. Bradley D. Tilden
Mr. Benito Minicucci
Chief Executive Officer & Director
Ms. Constance von Muehlen
Chief Operating Officer
Mr. Shane R. Tackett
Chief Financial Officer & Executive VP-Finance
Mr. Vikram Baskaran
Vice President-Information Technology Services
Mr. Kyle B. Levine
Secretary, Senior VP-Legal & General Counsel
Ms. Adrienne R. Lofton
Mr. Nathaniel Joseph Wenzil Pieper
Treasurer, SVP-Fleet, Finance & Alliances
Ms. Charu Jain
Senior Vice President-Merchandising & Innovation
Ms. Sangita Woerner
Vice President-Marketing
Mr. Christopher M. Berry
Vice President-Finance & Controller
Ms. Emily Halverson
Investor Contact
Ms. Andrea L. Schneider
Senior Vice President-People
Ms. Diana Birkett Rakow
Vice President-External Relations
Ms. Kathleen T. Hogan
Independent Director
Mr. Jessie J. Knight
Independent Director
Mr. Daniel K. Elwell
Independent Director
Ms. Patricia M. Bedient
Lead Independent Director
Mr. James Kenneth Thompson
Independent Director
Ms. Marion C. Blakey
Independent Non-Executive Director
Mr. Eric K. Yeaman
Independent Director
Ms. Helvi K. Sandvik
Independent Director
Mr. Dhiren R. Fonseca
Independent Director
Mr. James A. Beer
Independent Director
Mr. Raymond L. Conner
Independent Director
Ms. Susan J. Li
Independent Director
Link to MarketWatch's Slice.


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Managed Services

SBTech widens US scope with New Jersey and Mississippi launches

SBTech has partnered with Churchill Downs, Golden Nugget and Resorts Casino to commence its retail operations in New Jersey and Mississippi.

The industry technology provider’s sportsbook is now live in New Jersey with Golden Nugget as well as Resorts Casino. In Mississippi, it is live with Churchill Downs brand BetAmerica at Harlow’s Casino Resort & Spa in Greenville, and at Riverwalk Casino Hotel in Vicksburg.

The complete on-property solution includes the first full self-service betting kiosks in New Jersey and Mississippi, coupled with extensive market coverage and unique product features such as ‘Parlay Boost’, which increases the payouts on parlay bets.

Along with the kiosks, SBTech is also providing a full cashier system, it’s Chameleon360 platform and TV screen management systems with more sports and markets available to view for both pre-match & live betting.

As with all SBTech operators, these three newly launched partners will be able to offer unique and differentiated pricing for all US sports events, in addition to tailored trading strategies, non-pooled risk management and advanced automation.

Ian Williams, President of Churchill Downs Online Gaming, stated: “We are delighted with the launch and the superior technology and product offering our kiosks deliver. Our players have really taken to the range of markets offered and the ease of use of the wagering machines. As College football starts this weekend, we anticipate that our players will take full advantage of the unique Cash Out feature, which allows players to claim their winnings while bets are still live.”

Golden Nugget in Biloxi, Mississippi has also begun offering sports betting to its customers. Thomas Winter, Golden Nugget Senior VP and General Manager of Online Gaming, said: “We are thrilled to be up and running at our Atlantic City and Biloxi properties. SBTech technology is undoubtedly the most advanced and innovative that bettors will find in New Jersey and Mississippi.

“It allows us to provide patrons with a state-of-the-art sports betting experience, never before seen in the US. Innovative kiosks allow bettors to choose between thousands of in-running betting opportunities, after the games have started.

“Innovative features such as true-odds parlays with a bonus boost and early Cash Out have already proven very popular among sport fans and we look forward to taking the excitement online in New Jersey.”

SBTech CEO Richard Carter added: “I’m delighted to have witnessed the successful launches of our partners in New Jersey and Mississippi in such a short space of time. We deployed with our people on the ground to work closely with our partners and the regulators.

“I would like to thank the teams at the DGE and MGC for all of their hard work and support. We are fully focused on working with our partners to build the best product for the US market and support their growth.”

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Summit Partners

Optimove raises $75m investment led by Summit Partners

CRM marketing specialist Optimove has announced a $75 million investment led by global growth investor …


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Shop Christmas

Bloomingville Emmy Cane Chair in Nature - Scandibørn
Bloomingville Emmy Cane Chair in Nature - Scandibørn
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Bloomingville Emmy Cane Chair in Nature

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This absolutely exquisite high backed chair from hip Danish home and lifestyle brand Bloomingville will bring instant style to any modern home.

This gorgeous chair will be a talking point and a beautiful feature with its vintage design that simply oozes charm and character - perfectly sized for your mini me!

Drawing on Scandi and boho influences, it makes a striking addition to any room.

With its natural materials and softly curved edges it is super comfortable, especially when draped with a sheepskin rug or berber stye throw for that added wow factor.

3-5 working days.

  • L73xH90xW56 cm.
  • Materials: Cane.
  • Max weight kg.: 100.
  • Care instructions: Wipe clean with a moist cloth.
  • Other specifications: Variations may occur due to natural materials used.

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Grounded Goddess Celebrates Grand Opening in Downtown Schenectady

New shop provides resources to assist customers on their spiritual path

November 10, 2021

SCHENECTADY, N.Y. – A new shop offering the supplies, services, and support for your personal spiritual journey held its grand opening today in Downtown Schenectady. Grounded Goddess, located at 127 Jay Street on the Jay Street Marketplace pedestrian walkway, cut the ceremonial ribbon during a celebration hosted by the Downtown Schenectady Improvement Corporation (DSIC).

Owner Christina Maisonette said, “I chose to open a business in Schenectady because this is my hometown. For me, this is a great opportunity to provide a safe and welcoming space for the community. There is a lot of good here and a lot of good people, and to be able to contribute to Schenectady is a great accomplishment for me.”

Jim Salengo, executive director of the DSIC, said, “Every time a new business opens on the Jay Street Marketplace, it adds to the eclectic appeal of one of downtown’s most popular destinations. We wish Grounded Goddess much success, and we encourage everyone to visit them and our many other small businesses as we head into the busy holiday shopping season.”

Grounded Goddess provides a variety of spiritual supplies such as smudges, crystals, journals, books, candles, and tarot decks. They also carry more than 30 herbs stocked at their herb station and more than 17 types of therapeutic grade essential oils.

The shop also features a variety of hand-crafted tea blends (you can try a cup at the free tea/hot cocoa station). The Refillery Station at Grounded Goddess offers a variety of all-natural and organic hair care and body wash products for all hair and skin types.

Maisonette said, “In addition to the products we offer, we host monthly classes such as yoga, journaling, meditation, and soul sessions. Our goal is to be able to provide a safe space for people to come heal, learn, and expand their knowledge of their spiritual journey, heal from past trauma, and to be able to speak openly without judgment, knowing they have a great support system.”

Grounded Goddess is open from 10 a.m. to 6 p.m. Tuesday to Friday, 10 a.m. to 5 p.m. Saturday and Sunday, and by appointment only on Monday. For more information, visit

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Private Schools in Houston, TX

There's 231 private schools found in Houston, TX. This is 23% of all the schools listed in this city. You may find a list of all categories of Houston schools on this page to choose from.

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List of Houston Private Schools

Following is the list of all private schools found in Houston. The private schools are alphabetically sorted by their names. You may sort them by their popularity using the 'Sort By' option bellow. This page displays private schools from record 1 to 50. Navigate through other pages to find more private schools in Houston. Or use the search box bellow to filter out specific private schools from the list.

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What Goes into a School’s Grade?

When you look at a school’s overall rating, or grade, by a particular organization, you need to know what you’re really looking at. If you don’t understand what goes into assigning a school a particular grade, you don’t have all the information you need to make an informed decision about which school to send your child to. [Read More]

Public and Private Schools in the USA

When you make a choice about which kind of school to attend in the USA, either for yourself or for your child, it’s important that you know the differences between them to make the best decision. Education in the United States is incredibly varied, and there are plenty of choices, depending on your educational philosophy, budget, and lifestyle. [Read More]

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High Schools in Omaha, NE

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What Goes into a School’s Grade?

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Public and Private Schools in the USA

When you make a choice about which kind of school to attend in the USA, either for yourself or for your child, it’s important that you know the differences between them to make the best decision. Education in the United States is incredibly varied, and there are plenty of choices, depending on your educational philosophy, budget, and lifestyle. [Read More]

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To sell

This post is also available in: German

Do you want to by a last minute christmas present, are you madly in love with 2-stroke machines?

Then this is your right in time bargain:

IMG_20151114_155337296 IMG_20151114_155352231 IMG_20151114_155403737 IMG_20151114_155413131

Build: 2003/06

It brought me and Junior up and down very reliably

This parts had been changed pre sales:

Piston, Clutch facing, transmission Oil, coolant, Tires (both),  plastics – where heavy scratched, sprocket, chain, tooth wheel, clutch cover (big part) .

bike is therefore: Ready to Race.

included Enduro Stand, easy to remove, and easy to use  😉

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Fake News Nation: The Long History of Lies and Misinterpretations in America (Hardcover)

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How rumors, lies, and misrepresentations shaped American history After the election of Donald Trump as president, people in the United States and across large swaths of Europe, Latin America, and Asia engaged in the most intensive discussion in modern times about falsehoods pronounced by public officials. Fake facts in their various forms have long been present in American life, particularly in its politics, public discourse, and business activities - going back to the time when the country was formed. This book explores the long tradition of fake facts, in their various guises, in American history. It is one of the first historical studies to place the long history of lies and misrepresentation squarely in the middle of American political, business, and science policy rhetoric. In Fake News Nation, James Cortada and William Aspray present a series of case studies that describe how lies and fake facts were used over the past two centuries in important instances in American history. Cortada and Aspray give readers a perspective on fake facts as they appear today and as they are likely to appear in the future.

About the Author

James W. Cortada, Research Fellow at the Charles Babbage Institute, University of Minnesota. Author of dozens of books on computers, information, and technology, has written for Oxford University Press, Princeton University Press, MIT Press, John Wiley & Sons, Financial Times, and McGraw-Hill. William Aspray, professor of information science, University of Colorado Boulder. Author or editor of more than 25 books on the history of computing, mathematics, and information, has written for such presses as MIT Press, Basic Books, and Springer.

Product Details
ISBN: 9781538131107
ISBN-10: 1538131102
Publisher: Rowman & Littlefield Publishers
Publication Date: October 1st, 2019
Pages: 320
Language: English


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SCIE seminar in Northern Ireland - May 2005

In May SCIE held a seminar and reception in Belfast, Northern Ireland. The seminar was SCIE's first official visit to Northern Ireland and was attended by over 100 social care representatives. The theme of the seminar was 'Working with you in Northern Ireland'; it looked at SCIE's role, and discussed stakeholder expectations. The seminar also included workshops and discussions on topics such as managing risks in social care, supporting carers, and the enhanced role of service users.

The seminar was a resounding success, and a great opportunity for members of SCIE to meet the people who help to shape social care in Northern Ireland. Some of the presentations included in the seminar are available here.


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Nine prohibited stimulants found in sports and weight loss supplements: deterenol, phenpromethamine, oxilofrine, octodrine, beta-methylphenylethylamine, 1,3-dimethylamylamine , 1,4-dimethylamylamine, 1,3-dimethylbutylamine (1,3-DMBA) and higenamine.

Last updated on 14-9-2021 by Céline Vanhee

Peer reviewed scientific article

BACKGROUND: Weight loss and sports supplements containing deterenol have been associated with serious adverse events including cardiac arrest. OBJECTIVE: To determine the presence and quantity of experimental stimulants in dietary supplements labeled as containing deterenol sold in the United States. METHODS: Dietary supplements available for sale in the US and labeled as containing deterenol or one of its synonyms (e.g., isopropylnorsynephrine and isopropyloctopamine) were purchased online. For each brand, one container or subsample was analyzed by NSF International (Ann Arbor, MI) a…

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Almost 13,000 students study renewable energy courses at Scots universities

Almost 13,000 students are studying courses related to renewable energy at Scotland’s universities and colleges as the country “upskills” to tackle climate change, according to new research.

Students are studying courses ranging from energy finance and policy (University of Edinburgh) and countryside management (Scotland’s Rural College) to tourism sustainability and climate change (University of Glasgow), the Scottish Renewables study found.

Thirty-one institutions across the country responded to a freedom of information request for data in the survey, which is said to be the first of its kind.

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It found more than a third (36 per cent) of the 12,885 students on such courses are female.

Claire Mack, chief executive of Scottish Renewables, said the figures show the shift to low-carbon energy is providing opportunities across Scotland.

She said: “We already know that the Scottish renewable sector supports an estimated 17,700 jobs, so it’s exciting to see the scale of the workforce of the future, and the enormous range of courses being studied which relate in some way to Scotland’s renewable energy future.

“These figures show clearly that the shift to low-carbon energy is providing opportunities across Scotland, with education providers and students seeing value in a career which promises so much.

“With a net-zero target in place and stretching targets on cutting carbon emissions from electricity, heat and transport, it’s heartening to see that Scotland is upskilling its young people as we move towards the smart, low-carbon energy system which is needed to tackle climate change.”

The figures have been released as part of the Scottish Renewable Energy Festival, which runs until 1 October and aims to reflect on Scotland’s renewables achievements to date, and on future ambitions.

On Wednesday, Holyrood approved a cut in emissions of 75 per cent by 2030 – a new target tougher than the 70 per cent reduction originally proposed by Scottish ministers.

The climate change legislation also commits Scotland to achieving net-zero emissions by 2045 – five years ahead of the rest of the UK

Further and higher education minister Richard Lochhead said: “People in Scotland are highly engaged with environmental issues and it is fantastic that so many are taking this a step further by studying for careers related to low-carbon and renewable energy.”


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Doing More With Less Since 1972

Tag: spin

One Run = One Spin?

I’m opting out of running for the rest of the week to let my calf heal up, but I’m trying to make up for it on the bike. Last night I went to a spin class at our gym for the first time.  I thought I could push hard for an hour there and basically substitute the affects of an hour long run.

I averaged HR 141 for the duration, with more time that I’d usually like near my LT, but that’s still a higher average HR than I’d usually keep on an hour bike ride and about what I’d register for an easy one hour run.

The spin bikes at the gym have power meters too, which is probably not a good thing for me three weeks out from a race. I always want to get a high score when I see something like that being measured. I was able to maintain 300W for a few intervals, but I’d really like to ride paying more attention to it. And I’d LOVE to have a power meter on my bike.

I forgot to check at the end of the ride and see what my average power was for the ride, but I’m guessing somewhere ~250. Does that seem reasonable? I’ve read good amateur cyclists should be able to do 3W/kg for an hour, and I’m 92 kg right now.

I’ll definitely be going back to these classes often when the race is finished and I can start collecting that kind of data. I still think I’ve got a lot of time to pick up on the bike in the future.

The Spin Class I Want To Go To

I was chatting over email today with an old rugby buddy of mine about the benefits of spin class. One of the ones he pointed out was that “mean” instructor who you love. In his case, it’s a South African who reminds him a lot of our former rugby coach from SA. This guy was a real jerk. His name was Eugene. I don’t think I ever knew his last name. None of us liked him at all–at least not as a friend.

But we loved him as a coach. He squeezed more out of us as a team and individually than we could ever have imagined. We lived out of our comfort zone for the duration of every training session, and it made us better. We never knew from day to day what kind of crazy fitness drills he’d have us do or what new and creative way he’d contrived to expose our weaknesses and punish us for them.

Two of the things I really like about spin classes are that I never know what’s coming next, and there’s a little bit of an extra push implied just because someone else is telling me how to ride and what to do. So I was thinking, if I could create the ultimate spin class, what would it be like?

A lot like Fight Club.

  1. You do not talk about this class. It’s not on “the schedule”. You have to ride your way in and be invited to attend. (This probably keeps me out of the class, thankfully)
  2. Bikes are arranged in a circle, so everybody can see everybody else. That turns the level of competition up about two notches automatically.
  3. No verbal cues. The class is too hard for that. The instructor is too gassed to tell you what to do. You just have to watch and follow.
  4. Better yet, there isn’t even an instructor. The lead moves around the circle with each person trying to kill the group more than the last person did.
  5. The lights are on. Again, everybody can see what everybody else is doing…or not doing. (Plus I like to be able to see my HRM).
  6. The door is locked. Can’t hang? Get off your bike and stand in the middle of the circle until the session is over. Oh, and the first one to quit has to clean up everyone’s bike when it’s over.
  7. Class will go on as long as it has to.

Some of these are obviously a joke, but I think there’s some actual merit to an idea like this. If a gym offered a two hour class that you had to ride your way into and was super tough, there are plenty of people who’d be happy to subject themselves to that kind of suffering. Unfortunately, the gym I go to has a high population of older folks, and there probably wouldn’t be much of a market for it, but I can honestly say I’d pay by the class for a chance at that kind of punishment.

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Five Days of Eternity

Five Days of Eternity

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Five Days of Eternity

356 pages
4 hours
Mar 28, 2010

An excellent work . . . weaves an enthralling thriller within a humanistic fabric . . . a roller coaster ride with numerous twists and turns . . . a clever well-paced story with vivid description and eloquent styling. The invention that could save mankind from deadly viruses such as AIDS could also destroy the soul and lives of its creator and beneficiaries. The symbolic snake/dragon unraveled from biting its own tail is a search for fundamental aspirations of the human spirit . . . highly recommended.

Power, greed, murder, good versus evil, love, suspense . . . it has it all . . .a thought-provoking look at mankind’s future as scientific research progresses towards a cure for many diseases and conditions. Reminded me of Robin Cook or Dean Koontz’s books; an all round page turner with a fascinating peak into biochemistry and microbiology that was both straight up and riveting. It had the edge of your seat thing of Five Years After and the swift relentless pace of Restrictions but with romance, fun, mystery and intrigue. An absolutely phenomenal read and begs for a sequel.

Mar 28, 2010

About the author

E A St Amant is the author of How to Increase the Volume of the Sea Without Water, Dancing in the Costa Rican Rain and Stealing Flowers.

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Five Days of Eternity - E A (Edward) St Amant

Five Days of Eternity

Five Days of Eternity

Edward A St Amant

Published by E A St Amant at Smashwords.com

Smashwords Edition 2017

Verses and poems within by author.

Web and Cover design. Edward Oliver Zucca

Web Developed by: Adam D’Alessandro

Pressed by eimpressions Toronto

Copyrighted by E A St Amant May 2006

Author Contact: ted@eastamant.com

E A St Amant.com Publishers

All rights reserved. No part of this novel may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording, emailing, ebooking, by voice recordings, or by any information storage and retrieval system, without permission in writing from the author, publisher or their agents. Five Days of Eternity ISBN-13: 978-0-9780118-5-7; Digital ISBN: 978-1-4523-8460-3. Thanks to the many people who did editorial work on this project and offered their many suggestions, including S Dalrymple, L Murray, T R St Amant, Deborah Cooke and Lisa D’Alessandro. Also thanks to Lisa’s friends at the U of T research labs for their kind assistance on the lab scenes and the theoretical science behind the serum. This book is a work of fiction. Names, characters, places, and incidents are products of the writer’s imagination or are used fictitiously. Any resemblances whatsoever to any real actual events or locales in persons, living or dead, is entirely coincidental. Cover Symbol: Ourborus, the Dragon that eats its own tale symbolizes the endless cycle of eternity.

By Edward A St Amant

How to Increase the Volume of the Sea Without Water

Dancing in the Costa Rican Rain

Stealing Flowers

Spiritual Apathy

Black Sand

Book of Mirrors

Perfect Zen

Five Years After

Five Hundred Years Without Faith

Fog Walker

Murder at Summerset

This Is Not a Reflection of You

The Theory of Black Holes (Collected Poems)

The Circle Cluster, Book I, The Great Betrayer,

The Circle Cluster, Book II, The Soul Slayer,

The Circle Cluster, Book III, The Heart Harrower,

The Circle Cluster, Book IV, The Aristes,

The Circle Cluster, Book V, CentreRule,

The Circle Cluster, Book VI, The Beginning One

Non Fiction

Atheism, Scepticism and Philosophy

Articles in Dissident Philosophy

The New Ancein Regime

By E O Zucca and E A St Amant

Molecular Structures of Jade

Instant Sober

Eternity is lost in the stark belief of our death,

As the night presses down on our steadily fading breath.

The hush of animation is often long and pathetic,

And the bliss never comes with its futile anesthetic.

Discern the thrill in our voice, that whispering, buzzing land,

The dream date thought you were simply boring out of hand,

And made love with the recent daydream of events.

You caught the shout in your throat like quick-dry cement.

Eternity is the old movie, slowly slipping away from truth,

Laughing that there was ever such a thing as eternal youth,

Resolutely smothering the hope that freedom might not die,

Ripping the ramparts of liberty when we are too old to fly.

You wake to a songbird and the pain of the lonely cynic.

Crowded streets of ambrosial need steer you to the clinic.

Even the old dirty car is a palace compared to a coffin,

A thousand polished wine bottles drive you there too often.

Eternity listens for laughter ever closer to the door,

Dickers for contentment like a spendthrift in a dollar store.

There’s no shelter to protect the myth of immortal souls.

They’re simply jewels encrusted on an infinite roof of holes.

There’s a talisman of values in the arbor countryside,

And they say that there, no righteous person ever died.

We flush with the first ideas of the vacant lots they’ve sold.

The people who first bought them, you can bet were truly old.

Eternity is a city, whose streets are the very fields

Of the eternal garden with their houses never sealed:

Just a little casket of paradise in which time will yield,

Against the dreadful oblivion, the truth which it can never wield.

Chapter One

Chapter Two

Chapter Three

Chapter Four

Chapter Five

Chapter Six

Chapter Seven

Chapter Eight

Chapter Nine

Chapter Ten

Chapter Eleven

Chapter Twelve

Chapter Thirteen

Chapter Fourteen

Chapter Fifteen

Chapter Sixteen

Chapter Seventeen

Chapter Eighteen

Chapter Nineteen

Chapter Twenty

Chapter Twenty One

Chapter Twenty Two

Chapter One

8:00 p.m., Wednesday, September 18

Greenbol, Illinois

Day One

Dried mud and stone covered the broken cement floor; candles burned against the darkness, and their flames wavered in the ruined and nearly demolished building. Huckleweed and wild ivy stuck out from the shadows and gripped the walls. Not a piece of furniture or original construction within survived—it was total destruction, half-hidden with grime. Eeriness seeped through into the murky flickering candlelight, invading the circle the man paced.

A pale adolescent shivered naked on the floor in the middle of the circle, and he stared at her with some disgust. Her clammy skin glistened dully under the wavering light, sullied with the bruises and scrapes he had caused. He would have liked to see her bright green eyes, even if terrified, or especially if terrified, but of necessity she was blindfolded. She represented the beauty in life that he would never possess with anything except brute force. Besides, he hated women, but that meant nothing now. Her destiny and his were fused into eternity with this brutal union, even though the violence had nothing to do with living forever. Or did it? He wasn’t so sure any longer.

She had no idea who he was. He was a molester, a rapist, a killer, but he didn’t worry about labels. He knew that they would pass through her mind for now, but later she would deem it a blessing, and consider him her hero. He stole what youth would never voluntarily give, especially to a middle age wretch like himself—he had no illusions, but he paid for what millions would kill for: an endless party of good health, vigor, and lust for life. Even he couldn’t have that. As far as he could tell, the serum stopped the aging process from the time of its inoculation. It would not make him younger, but only would make him desire the things of youth, almost more than he could bear.

He knew Alana already had an instinct for her power: young, beautiful teenagers were all cock-teasers. She would figure it out. After he had given her the serum, she would feel her instinct turn green with life-force and evolving power as it raced through her veins, just as he had when he had taken it. She had just turned seventeen years old, and was near perfect; already his flabby body had aged well past its prime. He knew Alana was a good girl as well, not just with that chiseled classic youth and silky skin, but with American gregariousness and kindness. He had followed her for weeks. She deserved this gift as much as any virgin in Greenbol, especially after what he had put her through tonight, but that was nothing; that was sex; that was his way of loving the world. A silk gag muffled her sobs, and duct tape kept it fastened, but the sound still riled him. It was torture, but also torturous joy; he had pleasured her, and he thought she had enjoyed it. Besides, he had always loved women, and wanted to nurture them. He was a good man, and though this crime was an ample offense, it paled in comparison to his payment. How do you measure crime if you cut off a person’s finger, but give them an extra arm? He was a man of some impulses, but also of great complexity; coarse, but with impeccable taste; driven to desperate acts, but not to altogether abandon morality.

His blood raced through his veins, a mindless, ancestral urge, and he curled his stubby fingers until his knuckles became white. His movements flowed with a lethal, almost kinetic energy—and then he noticed her again.

Stop your sobbing! His voice was ferocious. Its frightful outburst filled the cavernous structure with echoes of a dimension filled with possession, demons, and spiritual carnage. He had a mouthpiece tucked up around his teeth for vocal disguise, and especially to hide his accent. It made his voice seem unnatural, even satanic or guttural. For a moment, not a single sound was heard throughout the surroundings. He could hear only her heavy, weeping breaths.

He endured life now entirely alone, free of any social restraint. Well, he had always been alone, but now he was willfully, dreadfully, completely alone. Before, he had been alone by constraint. He had been mediocre, dull, and plain, Nobody except Beck had wanted his friendship, and Beck, only out of pity. Pity! What a horrible, bankrupt human invention. Presently he was alone because he had crossed over to the other side. He didn’t need love or friendship. He was his own man, like a new eternal super being, one who walked the tightrope between goodness and iniquity, making his own bargains with his own devils as he traveled. He had long been dead to the sensual world; now he lived life totally renewed and took what he wanted from the fruit of the tree. Those old Teutonic philosophers like Nietzsche were wrong all along: it wasn’t spiritual, it was chemical. The serum proved it—Beck proved it. It was all genes and spleens—even Einstein was an old Teutonic fool! Relativity was nothing against the serum.

He allowed himself to be filled with her renewed sobs and imagined the pleasure of killing her, but no, never again would he walk where that path led. If he went that route, he knew he would destroy himself on excess, even though his blood screamed for sadistic satisfaction. Blood rites offered a certain cathartic element for the human psyche, but he realized that purely animalistic acts were stupid, even vulgar.

He circled her, waiting for his sexual momentum to return. His eyes flitted from the flickering light to her svelte form. Soon, she renewed the volume of her moans, and this time he listened with desire. A fantastic animal control overcame him, as though he could have cannibalized her with his angry phallus. His rejuvenated blood flowed through him with relentless oppression, his carnal appetite returned.

Beck! he whispered in his hateful voice. She shuddered and struggled with her binds. He sensed that she must think him some psychotic monster, but no, Beck’s serum had driven him to this state. He had her wrists tied with twine and duct tape, and bound to a dog leash anchored two feet into the broken cement floor. The twine had cut into her skin, and the way she squirmed reminded him of Carol Doyle, the one he had killed. Carol had Alana’s figure and fairness, although she had auburn hair, not blond, and a fuller figure, maybe, but also that curved, thin visual perfection. A thrill stole through him as he recalled her death, but also shame. Carol Doyle’s blood had been the red of the brightest setting sun.

Again his terrible voice curled out in the gloomy structure and echoed back in whispered gothic mania. He leaned over and touched Alana’s breasts, squeezing the nipples; the dreadful impulse dominated him again. He lay on top of her and moved in pleasure over her. The candlelight cast horrendous shadows, like mutated predator spirits at a feast of human souls. Then the hate flowed out of him. When he had finished, he rose, and without a rush, calmly dressed in his expensive grey suit and tie, dashing some Escape for Men over his face and behind his ears. He watched her body tremble; she made a gagging sound like she might vomit. The low glow of candles reduced the repugnance of his act and the filthy surroundings where he had committed them. From his pants pocket he withdrew a small, glossy leather case that contained a sterile needle and syringe. With familiarity, he filled it, emptying a small medical vial, and injected the fluid roughly into her right arm.

For some moments, she thrashed and moaned. When she settled down, he untied her hands. Put on your clothes, he said. If you want to live, don’t touch your blindfold.

He had attacked her from behind and used ether to subdue her. As he had with the others, he had studied her habits carefully. Now, she fumbled while she dressed. He could still smell her. He leaned over and snatched up her panties, handing them to her. Just this simple act aroused his desire again, even though he had achieved multiple orgasms—maybe as many as eight. Though this struck him as miraculous, he hadn’t been able yet to achieve any lasting satisfaction. This also angered him, and scared him too.

She stood, and without the benefit of sight, tried to make sense of her torn clothes. He squeezed her neck in the crook of his arm.

Do you know what I’ve done for you? he whispered in his desperate, bleak voice. You have no idea how your life will change now. You’ll live forever and ever. It’s you and I, together, for eternity. He lowered his voice even more. From this day on, I own your soul—you’re my blossom.

She shuddered, and he released her. After she dressed, he taped her hands behind her back. Don’t be afraid, he mocked. You may not believe this, but you’ll be home soon. I’m not going to kill you, nor bother you again. Some time in the future, you’ll search for me to thank me. Until then, I’ll be waiting.

He guided her through ruined doors and out into the cool September night. The fresh air hit him in a wave, and he watched while she breathed it in through her small, splendid nose. Together they walked some two hundred steps, then he tied her with thick rope to a tree.

You are safe now, he whispered in his horrible disguised voice. Then with a slow deliberate pace, he walked away without glancing back.

Not far from where Alana was tied, Eslan Copeland locked up the back door to City Bank at Cosborn Mall, quickly looking up at the bright moon with a suppressed yawn. The air was cool, especially compared against the hot, stuffy bank. He pulled up the collar on his leather high school jacket, then glanced back and, by routine, double-checked the lock. He lobbed several garbage bags into the open bin near the door.

One, two, three, he whispered to himself. His voice was soft, clear and cheerful. He came out of the parking lot and passed a laneway. A clip was ingrained in his gait, but it was not annoying to the eye. He rambled onto Gilbert Street, singing a song to himself that was playing on his mp3, but his singing was low, and his shuffle not unlike other young boys his age. When he worked on school nights, he had to unwind fast. His first class started at nine o’clock, barring any early morning basketball practice that would get him up earlier, and this week he had practice every morning. He liked basketball and skinny, fine-looking high school girls, especially the ones that came out to watch basketball.

He saw no one about, and only heard the barking of a dog from somewhere in the neighborhood. He and his older brother Neil had wanted a dog, but their father forbade it: You’ve got no time to look after it properly. And Dad was right—they didn’t. Between soccer, hockey, baseball, and working, there was no time left in most days. He hurried south and soon reached the corner of Gilbert and Point, glancing up at the large white mansion where Sally Stewart lived. Her bedroom windows had the curtains drawn, which was too bad. She was mighty fine to catch a look at, especially in her nightie.

At a Hallowe’en party last year, she had let him feel her up, and at one point, kissed him, and from that time on, she had never talked to him again. It was her shameful drunken secret or something—he didn’t really understand it all that well. He recalled her vividly though. Her breasts were outstanding—even if he didn’t actually see them, they felt great. As for her reaction after the fact, it had made him feel quite low, but like his stepmother had said, You can’t make a girl like you.

He walked another block and noticed something swaying in the shadows of a slender maple tree down a path to his left. At first, he paid no attention to it and walked faster. Then, he heard a moan, followed by a loud muffled sob. It sounded like a girl. Don’t panic, he told himself. He peered more intently and saw that, indeed, it was a girl. He stepped forward, his heart racing as he focused on the movement. The moans escalated, and he could make out a young teenage girl in the moonlight. He got ready to make a dash for it, to run away—the Copelands mind their own!—but at the same time he edged closer. At a distance of about eight feet away, he recognized a fellow high school student, Alana Cole. He rushed over.

God! What happened? Alana? It’s Eslan Copeland.

He thought he could hear a moan of recognition, but maybe not. Her eyes were alive with fear, excitement . . . or something else.

Rope held her to the tree, tape bound her hands, and a gag muffled her moans. Her ripped and torn clothes clung to her so that she was half-naked. He untaped her hands, and at once she ripped off the gag with a gasp of pain. She inhaled several deep breaths and then quietly sobbed. She was bleeding in many places, but he couldn’t see exactly where: blood stains and dirt covered her legs and dress. With another gasp of pain, she peeled off the blindfold.

Eslan, she gasped. It’s you! She grabbed him by the neck, jerked him closer, and embraced him, but the tree still held her. It’s you, she repeated softly. Thank goodness.

Then she collapsed into his arms, half slumped against the ropes. He pushed her weight forward, pressed close against her body, and reached for the knot behind her, but he couldn’t manage. She seemed to be unconscious, but suddenly, she bit the back of his neck and he jumped back. She laughed, an adolescent giggle, then she slumped freely against the ropes again, her face nearly hitting the ground. He shivered and rubbed the bite-mark on his neck—she had nearly broken the skin. He untied the knot at the back of the tree and gently lowered her. He held her in his arms and saw that her spoiled clothes no longer covered her well at all. She had no bra, and several buttons had popped. He could see her breasts, and swallowed, memorizing and looking away in modesty all at once. Her blood now spread to his clothes, as though they became a sponge. He glanced south and saw the backyard of her home. He had done some work on the Cole family’s backyard deck with his father and older brother, Neil.

I can manage it, he whispered as though to convince himself, and picked her up in one effort.

He hugged her body close, and although he could tell that she didn’t weigh much, his back throbbed by the time he reached her doorstep. With difficulty, he rang the doorbell, and at once, the Cole family rushed forward, all four of them. Her mother’s name he remembered was Nora; her graying hair was pinned up, and she was dressed in green slacks and a blouse with a dull floral print.

Oh my goodness, she said. She took Alana from him, then lay her on a nearby couch.

Although they had never been introduced, Eslan knew the family by sight. Alana’s older sister, Beth, ran to a closet for a blanket. She was built squarely and he knew that by reputation at high school, she was a gifted student but prone to wisecracks. The boys all avoided her and ridiculed her behind her back, but he understood from Neil that she was some sort of math-wiz.

What happened? Alana’s father said, his voice trembling. Come in—come in. He had said it with a voice laced with calamity. Call Bill on his cell, he added. Eslan knew his name as well: Tom and his son Bill. Alana’s dad was a trim man for his age, but with a small potbelly. To Eslan, he seemed a decent sort. He remembered that his dad had said nothing bad about Tom after they had finished work on the Coles’ house, and the Coles had paid up without complaint. Tom wore faded jeans and wore his thin, graying hair swept to the side to hide a bald spot. His face held almost naïve panic, but that was understandable, and he coaxed his wife along with a kind of childish plea.

Nora had rushed to the kitchen to get a warm wet cloth. Eslan stretched and rubbed his back, then he peeked around. Family memorabilia cluttered the side-units, piano top, and coffee tables, and the hanging pictures contained photographs of family members, dozens of them. Unlike his family’s home, he could see no large plants nor any prominent paintings, but a new couch and a matching sofa-chair sat against the longest wall. A large glass-enclosed cabinet overflowed with tiny glazed ballerinas, cherubic angels, and other figurines. Eslan was pretty indifferent to this sort of thing, but his dad had told him that when you live with a woman, you have to put up with it.

Some photographs of Alana on the walls and furniture were earlier ones, with her blond hair down to her shoulders, not cut boyishly short like now. Her older sister had also worn her hair long and curly at one point, not short as it was now. He reached over and picked up a picture of Alana. This one was of her with short hair, as now, and she wore a tight white top. He could see that she was pretty indeed, but a sad smile and puzzled innocent eyes made her mysterious too. The family had gathered around her,

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Montgomery ISD educational briefs

Competition: Lone Star Elementary hosted the Montgomery Independent School District Intra-District University Interscholastic League finals Saturday. The winners for overall points went to Lone Star Elementary for fourth grade, Stewart Creek Elementary for third grade and Montgomery Elementary for second grade.

Good Friday: Friday is a holiday for MISD students.

One-Act Play: Montgomery High School received Alternate Advancing School Thursday at the District level One-Act Play competition. The play “Waving Goodbye” by Jamie Pachino received many awards at the district level. The Montgomery cast once again received the Best Crew Award. Top Technician was awarded to Sadie Hollified for her work behind the scenes. The top honor of Best Actress of the District went to Montgomery High School student Kassie Gonzalez. Amy Thompson was awarded All Star Cast recognition, and Lauren Moran and Stephen Hignet were awarded Honorable Mention recognition for their performances.

UIL competition: Montgomery High School had a successful weekend at the UIL district meet Saturday at Magnolia High School. Montgomery finished a close third behind Waller High School with 237 points. Academic UIL students who placed at district and will continue to the regional competition at SHSU April 24-25 are Megan Fountain, first place Lincoln-Douglas Debate; Haley Fick, first place Vocabulary and Spelling; Michael Gill, first place Ready Writing; Emily Bache, first place Informative Speaking; and Aaron Morgan, first place Computer Science. Also continuing to the regional competition are Stephen Pair, second place Computer Science; Austin Chandler, second place Poetry Interpretation; Stephen Hignett, third place Social Studies; Kendal Carnely, third place Persuasive Speaking; Chad Puckett, fourth place Computer Science; and Greg McKinney, sixth place Computer Science. Other students who placed at the district competition are Jenn Whorton, second place Biology; Michael Gill, fourth place Science overall; Roger O’Donnell, fifth Number Sense; and Courtney Crosby, fifth place Current Issues and Social Studies. In the team competition, Computer Science won first place, and Social Studies and Science finished second.


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Thousands of Haitians are sleeping under a border bridge in South Texas as they try to illegally make a home in the United States, the latest example of a desperate group of people seeking haven in America.

The fresh humanitarian crisis snagged Washington’s attention this week as photos and video of Border Patrol agents on horses chasing down Haitian migrants got national attention. Homeland Security Secretary Alejandro Mayorkas said he was “horrified” by the images, and fellow Democrats have been outraged over how the Biden administration is handling these Haitian migrants at the border.

At the same time, the United States is preparing to nearly double deportations of Haitians at the border, potentially of 1,000 per day, reports The Washington Post, as officials try to empty this makeshift border camp.

Let’s explore what’s going on.

Why are so many Haitians at the border?

Illegal border crossings by people all over the world are at a 20-year high, and Haitians are making up a growing part of that. Haiti is a country with extreme political, economic and humanitarian problems, including most recently an assassinated president and a deadly earthquake. Immigration experts have seen an increase in Haitian migrants over the past few months.

Many of the Haitians at the border now — most estimates say there are more than 10,000 — were actually migrants from a different earthquake, the horrific one in 2010. They settled in South America, but for a host of reasons, many have tried to come to the United States.

It can be economic. “A worker coming from Chile to the U.S. can expect a 3.5-times higher income coming here,” said Alex Nowrasteh, an immigration policy analyst at the Cato Institute, a libertarian think tank. A worsening pandemic in countries such as Brazil is also possibly playing a role in Haitians deciding to move north.

“When you look at what’s driving this migration, it is a combination of deteriorating economic, social and sometimes security situations in the countries these Haitians have been living in,” said Jessica Bolter with the nonpartisan Migration Policy Institute. “As well as the perception that under the Biden administration, it might be easier to get into the U.S.”

Until recently, they’ve been stopped by the Mexican government at that country’s southern border from getting any further. For reasons that immigration experts are still untangling, those defenses aren’t holding as well. So for the first time in about a decade, thousands of Haitian migrants set on making it to America suddenly had an opening to get here.

More about Haitians at the U.S. border

The Biden administration made several significant changes to Trump administration immigration policy — particularly reducing deportations. But Biden has continued to use one of Trump’s most contentious enforcement tools to expel migrants as quickly as they can. It’s a health code, known as Title 42, that cites the pandemic as a reason to clear out the border as rapidly as possible. These migrants are being sent home without the opportunity to request asylum proceedings.

The Biden administration hopes that is a deterrent for others who might try to come.

But the limits of deterrents are directly correlated to the desperation of people, said Theresa Brown, of the Bipartisan Policy Institute.

— — —

How did the now-infamous photo of Haitian migrants and the Border Patrol agent come about?

Haitians camped in Del Rio, Texas, are literally sleeping outdoors under a bridge as they wait for the government to apprehend and process them, in the hopes of claiming asylum. Immigration analysts aren’t sure why they chose this city, which is not the usual spot for migrants. Bolter theorizes it’s because there is less stringent cartel control of the border via the Rio Grande river, and word of mouth about it spread.

But to get food, to charge their phones and maybe get cash from a relative, they have to go back to the Mexican side of the border.

That seems to be where these Haitians were coming from when a Border Patrol agent on horseback tried to catch them. The agents, The Post reports, were seen swinging the horses’ reins (they did not have whips) and didn’t appear to strike anyone.

Other video showed a Border Patrol agent on a horse shouting an obscenity as he tried to clear a child away.

It all provoked strong language from the nation’s top immigration official. “I was horrified by what I saw,” Mayorkas, the Homeland Security secretary, said on CNN. “I am going to let the investigation run its course, but the pictures that I observed troubled me profoundly.”

Border Patrol agents have very little direct supervision on the job, and have to perform a herculean task. “They have to stand up to the forces of economics, and say: ‘Stop,’ ” Nowrasteh said, speaking of the poverty that propels many migrants. “That’s just an impossible job.”

— — —

What is the Biden administration doing about this?

The Biden administration acknowledges that things in Haiti are very, very bad. This summer, the Biden administration granted temporary protected status to thousands of Haitians who were already in the United States illegally, citing “extraordinary and temporary conditions” in Haiti, such as: “a deteriorating political crisis, violence, and staggering human rights abuses.” In 2010, the government took similar action after the earthquake in Haiti.

Perhaps that fed the false perception among Haitian migrants that they could seek a home in the United States now, Brown said.

“That policy can easily be misread to say: ‘Oh, Haitians, you can get a legal status if you come now,’ which is not the actual policy,” Brown said. “You have to already have been in the U.S.”

Now, these Haitians apprehended at the border are getting flown back to Haiti — many of whom haven’t lived there in years.

— — —

What are the potential political fallouts for Biden?

More public attention on the border is arguably the last thing he needed. It’s been his political weak spot since he took office.

But even as Biden continues a much-debated Trump-era policy to ship people home as quickly as he can, still, migrants come. People from all over the world — driven by political instability, corruption, climate change — are coming to the U.S.-Mexico border in increasing numbers.

America’s attention to the border this week was likely piqued by the fact that Haitians are different from the usual Central American migrants at the border, and by that photo.

Biden is also getting tons of pressure from civil liberty groups and immigration advocates to stop using a pandemic-rooted law to send people home.

The ACLU recently successfully sued to stop the government from expelling families under this law. (The government is appealing.) The ACLU argues that the pandemic can’t override immigration law, which should let these migrants have a chance at applying for asylum and living in the United States while those legal proceedings play out over months or years.

Now, top Democrats are piling on. Senate Majority Leader Charles E. Schumer, D-N.Y., urged Biden “to immediately put a stop to these expulsions. … We cannot continue these hateful and xenophobic Trump policies that disregard our refugee laws,” he said on the Senate floor on Tuesday.

(But even then, a life in America is far from guaranteed. U.S. asylum law hasn’t been updated in decades, and it applies to people facing political persecution and not necessarily poverty.)

“They are in a conundrum,” Nowrasteh said of the administration, “because Biden acutely feels that the chaos in the border is a tragedy, and horrible for him politically.” But, he said, “There’s not a whole lot they can do to stop these migrants from coming.”


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Starting in the early 1990s, a new type of criminal has emerged - the identity thief. There is nothing more crippling than having one's own identity taken away. What can security managers do to thwart this new threat?
"Someone used my Social Security number to get credit in my name. This has caused a lot of problems. I have been turned downed for jobs, credit and refinancing offers. This is stressful and embarrassing. I want to open my own business, but it may be impossible with this unresolved problem hanging over my head."

"My elderly parents are victims of credit fraud. We don't know what to do. Someone applied for credit cards in their name and charged nearly $20,000. Two of the card companies have cleared my parents' name, but the third has turned the account over to a collection agency. The agency doesn't believe Mom and Dad didn't authorize the account. What can we do to stop the debt collector?"

"Someone is using my name and Social Security number to open credit card accounts. All the accounts are in collections. I had no idea this was happening until I applied for a mortgage. Because these 'bad' accounts showed up on my credit report, I didn't get the mortgage."

The above are three actual complaints recently received by the Federal Trade Commission (FTC) regarding the fast growing crime of "identity theft."

Starting in the 1990's, a new type of criminal has emerged called identity thieves. Simply put, an identity thief obtains some piece of your personal information (such as your bank and credit card numbers, your Social Security number, and your name and address) and appropriates it, without your knowledge, to commit a crime of fraud or theft.

The FTC has become one of the leading agencies in the battle against identity theft. The FTC's booklet, "ID Theft: When Bad Things Happen To Your Good Name" is the definitive document on the subject of identify theft and its prevention. The information contained in this booklet, briefly summarized below, holds the keys for security professionals to understand this new type of crime.

First of all, how do the identity thieves obtain your personal data?

Actually, they use a variety of methods, both simple and high-tech, to get your vital information. These methods include:

  • Stolen wallets and purses that contain your ID and credit cards;
  • Stolen mail including your bank and credit card statements;
  • By completing a "change of address form" to divert your mail to another location.
  • "Dumpster diving" through your garbage;
  • By fraudulently obtaining your credit report by posing as a landlord or employer;
  • By getting your business or personnel resords at work;
  • By finding personal information in your home;
  • By using any personal information you share on the Internet; and
  • By buying your personal information from "inside" sources.
Once the identity thief obtains your personal information, they have many criminal uses for it such as:
  • They call your credit card company and, pretending to be you, ask to change the mailing address on your account. The impostor then runs up charges on your account. Since your statements are being mailed to a new address, it may take some time before you realize there is a problem;
  • They open a new credit card account, using your name, date of birth and Social Security number. When the impostor uses the credit card and does not pay the bills, this delinquents account is reported on your credit report.
  • The impostor establishes phone or wireless service in your name;
  • They open a bank account in your name and write bad checks on that account;
  • The identity thief files for bankruptcy under your name to avoid paying debts that have incurred under your name, or to avoid eviction.
  • They counterfeit checks or debit cards, and drain your bank account; and
  • The impostor buys cars by taking out auto loans in your name.
  • Now that you know the foundation of identity theft, what can you do to minimize your risk? The key to reducing your risk for identity theft is learning to manage your personal information wisely, including utilizing the following:
  • Before you reveal any personal information, find out how it will be used and whether it will be shared with others. Also, ask if you have a choice about the use of your information (i.e. can you choose to have it kept confidential);
  • Pay attention to your billing cycles. Follow up with creditors if your bills do not arrive on time. Remember a missing bill could mean an identity thief has taken over your credit card account and changed your bill address to cover his tracks;
  • Guard your mail from theft. Deposit outgoing mail in post office collection boxes or at your local post office. Promptly remove mail from your mailbox after it has been delivered;
  • Put passwords on your credit card, bank and phone accounts. Avoid using easily available information like your mother's maiden name, your birth date, the last four digits of your Social Security number or your telephone number, or a series of consecutive numbers;
  • Minimize the identification information and the number of cards you carry to what you will actually need;
  • Do not give out personal information on the telephone, through the mail over the Internet unless you have initiated the contact or know who you are dealing with. Please note that identity thieves may pose as representatives of banks, Internet service providers, and even government agencies to get you to reveal your Social Security number, mother's maiden names, as well as other identifying information. Legitimate organizations, with whom you do business, have the information they need and will not ask you for it.
  • Keep items with personal information in a safe place. To thwart an identity thief who may pick through your trash to capture your personal information, tear or shred your charge receipts, copies of credit applications, insurance forms, bank checks and statements that you are discarding, expired charge cards and credit offers you get in the mail;
  • Be cautious where you leave personal information in your home, especially if you have roommates, employ outside help or are having service work done in your home;
  • Find out who has access to your personal information at work and verify that the records are kept in a secure location;
  • Give your Social Security number only when absolutely necessary. Ask use other types of identifiers when possible; and
  • Do not carry your Social Security card - leave it in a secure place.
  • Order a copy of your credit report from each of the major credit card porting agencies (Equifax, Experian and Trans Union) every year. Make sure it is accurate and includes only those activities you have authorized. Remember that checking your credit reports on a regular basis can help you catch mistakes and fraud before that wreak havoc on your personal finances.
  • What if you are a victim of an identity thief?

    The exact procedures you should take to protect yourself may vary depending on your circumstances, however these three basic steps are appropriate in almost every case of identity theft:

  • First, contact the fraud department of each of the major credit bureaus, and tell them you are a victim of identity theft. Request that a "fraud alert" be placed in your file, as well as a victim's statement asking that creditors call you before opening any new accounts or changing your existing accounts. This can help prevent an identity thief from opening any additional accounts in your name;
  • Second, contact the creditors for any accounts that have been tampered with or opened fraudulently. It is particularly important to notify credit card companies in writing because that is the consumer protection procedure the law, the Fair Credit Billing Act, spells out for resolving errors on credit card statements; and
  • Third, file a report with your local police or the police in the community where the identity theft took place. Be sure to get a copy of the police report in case the bank, credit card company or others need proof of the crime.
  • The above information is a very brief and generic review of the issue of identity theft. All security professionals should contact the Federal Trade Commission at www.ftc.gov for further details on this quickly expanding area of criminal activity.

    Like any other type of crime - education, prevention and awareness are the keys to stopping identity theft in its tracks. I urge all my fellow security professionals to join me in this formidable, but critical, challenge.