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ContentsSOLAR POWERING YOUR HOME

DEMENTION

NATURE CURE: Fasting The Master Remedy

HINDU

THE POWER OF ONIONS

9 THINGS A WOMAN SHOULDNT FAKE

PROCESSED MEAT DECLAIRED TOO DANGEROUS TO EAT

CHARMAIN DUHANEY

MAX ELEMENT

HEIGH BLOOD CHOLESTEROL

KIM-LEE PATTERSON

WISTLEBLOWING

10 REASONS TO BUY DSLR CAMERA

CASTRO

MARIJUANA TO TREAT PAIN

STUDENT BRIDGE

"THROUGH A RAPIST EYES"

I-NATION

IMPACTED TEETH

RECIPES

DIABETIC RECIPES

12

19-22

27-28

33-35

37

39

40

42

44-46

50

52-53

54-56

59-60

61-63

64

68

70-71

76-79

80-81

82-87

88-91

A typical residential-size solar system installation will involve properly sized and installed AC and DC electrical wiring to reduce the risk of electrical fire, a proper grounding system to prevent shock and lightning damage, proper battery installation and venting to prevent gas explosions, and a properly installed solar array to maximize performance while avoiding roof damage.

In almost all of my past articles I have described many different types of solar power systems, but did not go into detail on how to install them yourself, since most systems should be sized and wired by licensed solar professionals. However, the Backwoods Home website continues to receive many e-mail questions related to smaller do-it-yourself solar projects for remote weekend or vacation cabins in areas not served by power lines. If this is your situation, and you are willing to stick to the basics, I will show you how to install a very simple battery-based off-grid solar system just to power a few lights, and possibly a DC well pump or freezer.

Otherwise—don’t try this at home.

I am staying with all 12-volt DC equipment which has a limited shock hazard and allows using many of the electrical components you can find locally. However, a word of warning. Just because everything will be the same low voltage wiring as used in your car or boat, this still does not mean there are no safety concerns.

Prepackaged solar lighting kit including solar modules, charge controller, fuses, DC lighting, and sealed battery. Any deep-discharge battery contains hundreds of amps of stored energy that can easily

melt heavy gauge wire or electrical components if not sized and installed properly. I have seen electrical ca-ble the size of your thumb quickly glow red and melt due to an improperly installed battery. This glowing cable could easily ignite any nearby walls, floors, or roofs.

This means if I say to use a specific type or size component, there is a really good reason. You should not assume you can substitute anything you have lying around that is “almost the same.” If you want to really simplify the equipment selection, all of the components required are available in pre-packaged solar lighting kits of various sizes.

Battery sizing

The first decision we need to make is system size. If you only need to power a few lights in two or three rooms in a remote cabin, then you can get by with one or two 12-volt batteries. If you want to also power a small DC freezer or DC well pump, then you will need two to four 6-volt batteries. Do not, under any circumstances, use standard car or truck batteries, as they have very thin lead plates to reduce weight and they will not last long under daily cycling.

Normally in this application I would recommend using either 12-volt RV/marine batteries or 6-volt golf-cart batteries. These are available locally and are fairly inexpensive. However, if you purchase the sealed GEL or AGM version, this will significantly reduce any risk of vented explosive gases or the need for battery maintenance. Sealed batteries cost almost 40% more than the same size open cap batteries that require watering, and they do not last any longer. However, since you will not need to build a special battery room or vented enclosure, this will be an ad-

vantage in a smaller cabin installation with limited storage space. Regardless of battery type, the battery bank should be insulated in colder regions since battery charge drastically drops when it gets below 35 degrees.

Solar array

The size and number of solar modules needed depends on the capacity of your battery bank and where your off-grid cabin will be located. If possible, you want the solar array to face south. In my geographic area, most mornings are foggy and late afternoons are blue-sky sunny, so I favor a slightly southwest orientation.

A solar module produces the best year-round performance with a tilt angle equal to your latitude. A lesser angle will improve summer output, and a steeper angle will do better in winter. For most of the United States, this is from 37 to 42 degrees. If your cabin will only be used for part of the year, you should use the tilt angle that will produce more energy during that part of the year.

Your solar array can be mounted on your cabin’s roof, on a nearby pole, ground-mounted on a raised frame, or mounted on a nearby storage shed. Solar modules are fairly lightweight so your main mounting concern is wind uplift, not caving in your roof. Any mounting system should use only stainless-steel bolts or lag screws penetrating into rafters or blocking, since a strong wind will easily pull out any screws that only penetrate sheeting plywood.

Array sizing

RV/Marine 12-volt DC fluorescent lighting fixtures are good candidates for smaller off-grid applications.Most of the 12-volt solar modules sold today are smaller than 100 watts. The current market trend is for larger modules, which require a nominal 24 volt output. One deep-cycle 6-volt golf-cart battery or 12-volt RV battery will store approximately 1 kWh of electricity when discharged 50%. As a rough estimate, this means you will need about 200 watts of solar array to recharge one battery in one day, assuming five hours of direct sunlight.

This is typical for most summer months, but for many parts of the northern United States, you may only receive three hours of direct sun during short winter days. This means you will need to increase the solar array to battery ratio, or simply reduce your power usage during periods of cloudy weather.

There are many design problems associated with multiple “parallel” wired solar modules and batteries, so it is much easier to use larger-capacity solar modules and batteries than smaller ones. Keep this in mind when purchasing batteries and solar modules. Ordering larger unit sizes will work out better in the long run than buying the smaller and cheaper brands typically found locally.

Solar Powering Your Home(Green Energy)

12

Wiring safety

You need to understand that the same watt size electric loads at 120 volts AC require 10 times the amp current at 12 volts DC. Watts for a given load do not change regardless of voltage, so two 100-watt light bulbs that require 1.7 amps at 120 volt AC (200 watts/120 volts), can be wired using a #14 size wire which has a 15 amp rating. However, at 12 volts DC, this same load will draw 17 amps (200 watts/12 volts), which exceeds the #14 wire’s 15 amp rating.

In addition, these two 100-watt light bulbs would only operate about five hours before draining your deep-cycle battery (5 hrs x 100 watts x 2 bulbs = 1 kWh). So right from the start you need to use only the most efficient DC lighting and DC appliances you can buy, and do not base your wire sizing on 120-volt AC loads.

Just because we are using low voltage DC power does not mean we do not need fuses or circuit breakers. Each wire supplying a load in your cabin must have a properly sized fuse or circuit breaker to prevent overload and possible fire.

Normally you will find a DC rated fuse or circuit breaker to be physically larg-er and more expensive than the same amp size AC device. It is also much harder to find a local supplier for DC rated circuit breakers. However, we are in luck since the Square D “QO” line of AC circuit breakers are also dual rated for up to 48 volts DC, but this only applies to the “QO” line by Square D.

The 30 amp DC Morningstar solar charge controller also includes load wiring terminals and a low-voltage safety disconnect to prevent battery damage.I am not aware of any other low cost circuit breaker typically found in a local builder supply that is also rated for low voltage DC service. I suggest using the eight circuit Square D “QO” subpanel and single-pole 10 or 15 amp “QO” circuit breakers for all your load wiring. You may be tempted to use lower cost automotive type DC fuses, but these are not approved for residential wiring. Your local RV or boating supply store will have a great selection of 12-volt DC lighting fixtures that should easily meet all your lighting needs. These are also available in weatherproof designs for outdoor lighting applications. Purchase DC light fixtures that include an internal on/off switch, since DC rated switch-es are hard to find and make wiring installation more costly.

Water system

An on-demand RV or boat 12-volt DC pressure pump can provide pressurized water to a kitchen sink or shower from a storage tank. This generally simplifies plumbing costs and the high electrical demand for a deep well pump. This tank can be refilled from rain water, a nearby creek, or spring. Easily accessible drain valves should be provided at all low points for quick system draining to prevent freezing when not occupied. Obviously, this water is not suitable for drinking or food preparation without proper treatment, but you can always drink bottled water you bring during each visit and avoid the cost of drilling a well or additional solar cost to power a well pump.

Refrigeration

For an off-grid remote cabin, having an electric refrigerator or freezer greatly increases the size and cost for the solar power system. The most obvious solution for shorter periods of cabin use is to bring along a high quality ice chest full of ice. I have found that the better insulated models can hold ice for up to four days.

The RV and boating industry offer several 12-volt DC and propane-powered refrigerators and freezers, but most have a very high daily electrical load. You may want to review my article in Issue #102, (Nov/Dec 2006) which provides much more

information about DC powered refrigerators and freezers. If you are willing to spend $900 to $1,500, there are several excellent 12-volt DC refrigerators and freezers designed specifically for off-grid solar homes which require much less solar power to operate.

SunFrost and SunDanzer offer a good selection of low energy 12-volt DC refrigerators and freezers for off-grid solar applications. Although expensive, these super-efficient models will save thousands of dollars since you can get by with a much smaller solar array and battery. If you will be using your off-grid cabin for longer periods, the solar refrigerator should be your most important appliance purchase.

Wire sizing

Wire your lighting and DC appliances using the same wiring procedures and materials as specified by the National Electric Code (NEC). My only exception is to upsize the wire

box. You will also need a solar charge controller which controls the rate of bat-tery charging and prevents overcharging. You should not connect any solar module directly to the battery without a charge controller in between.

If you are using sealed GEL or AGM bat-teries, it is critical to use a high-quality charge controller that includes a “GEL/AGM” switch or jumper that switches to a lower charging voltage. This will prevent damaging your new battery bank since the standard wet cell charging voltage setpoint will damage sealed batteries.

If you need more than four solar mod-ules, this makes it harder to wire them all in parallel, so you may want to consider using a charge controller that allows using a higher-voltage solar array with a 12-volt battery.

This means you may be able to wire your solar modules in series to reduce the par-allel wiring and have a 24 or 48-volt solar array, supplying a 12-volt battery bank. This will all depend on the model solar charge controller you purchase.

Most likely you will be installing two to four solar modules under 100 watts each, but on larger systems you can add a solar combiner box. This is like a fuse or circuit breaker panel, but is made for mounting outside next to the solar array. When you have multiple solar modules, you wire each separately to this nearby combiner box which has separate terminals to make this wiring easier.

Finally, be sure to include a fuse in the positive wire between the solar array and charge controller, and between the charge controller and the battery. On systems this small, you can use a two-pole Square D fused-disconnect, and use each fuse separately for each wire which allows using a single disconnect to break both connections to the charge controller.

System grounding

You may be building your off-grid system where it will never have an electrical inspection and the low 12-volt wiring will not electrocute anyone, but this is no reason to not use safe wiring practices, and this includes grounding. The National Electric Code requires all professionally-installed roof-mounted solar arrays to include a ground-fault circuit breaker and separate grounding wire connecting each solar module directly to an earth-ground.

size to reduce wire resistance, since we are operating at 10 times the current required at 120 volts AC. The table in Figure 1 gives the NEC amp rating for the most common size house wiring, followed by my suggested wire size for all 12 volts DC wiring:

If your wire run is longer than 50 feet, I would go to the next larger size wire even though the load is still small. Also, use only copper wire. Aluminum wire is less expensive, but it has a lower amp rating than copper for the same wire size. All aluminum wire connec-tions require special anti-corrosion joint compounds, so keep it simple and stay with all-copper wiring, and solid copper wiring devices and connectors.

You can keep the wiring simple by locating your circuit breaker panel near the front door, and use the circuit breakers for switching loads on and off that do not have internal switches. This is because the 120-volt AC wall switches you buy in any hardware or building supply cannot be used on DC electric service. Due to the constant flow characteristic of DC electricity, it’s not unusual for AC switch contacts to “weld” together from the arcing or even melt when used in DC wiring systems.

Since your simple DC electric system will serve only a few DC lights and DC appliances, you will not have any perimeter wall outlets since most electrical loads will be wired to terminals installed in each device. However, if you do need to “unplug” an appliance, they do make a wall receptacle and plug designed for low voltage DC service. The two prongs of DC outlets and plugs are rotated 90 degrees in reference to a standard 120-volt AC outlet to prevent accidently plugging an appliance into the wrong voltage service.

Solar and battery wiring

After mounting your solar array modules, proceed with the interconnection wiring. Larger wattage solar modules sold today come with prewired male and female connectors with several feet of wire. Smaller modules still have an electrical junction box on the back, so you can use standard flexible PVC waterproof conduit and conduit connectors between each module’s junction box.

Remember that these solar models will be wired in “parallel” since you are using a 12-volt battery system. This means your wiring may require sep-arate wire runs for each module back to a central roof-mounted combiner

13

Many grid-connected solar arrays produce over 400 volts, so any electrical short to frame could actually electrocute someone, or the electrical short could arc and cause an electrical fire. Smaller 12-volt DC solar systems like this and designed for boat, RV, or camping applications do not usually include this added safety device due to the much lower voltage, and I cannot recommend leaving it out of your solar array wiring. However, if you decide your small solar array has very limited safety risk, it is still important to provide a good array ground to reduce the risk of lightning damage since you are bolting large metal objects high up on a roof in an open area.

Typical solar module to combiner box wiring. Note lightning arrestor.Every solar module has a predrilled and labeled hole in the frame for a ground wire, and you should use a bare solid-copper ground wire to connect each module. Do not just connect the ground wire only to the array mounting rack and assume this will ground the entire group of modules. Aluminum quickly corrodes when bolted to other metals which makes a very poor electrical connection.

Without cutting the bare copper wire, connect to each module’s grounding point using a stainless-steel sheet-metal screw, then route down to a standard 8-foot copper-clad ½-inch steel groundrod driven next to the cabin’s foundation. You also need to add a separate bare copper wire from this same groundrod to the grounding buss bar inside the main circuit breaker

panel and array fused disconnect. For a system this small, a #8 or #10 bare-copper ground wire meets code, but the code also requires ground wires smaller than #6 to be in conduit to prevent damage to the smaller wire. It’s usually easier to just use the larger #6 wire and forget the conduit.

Testing and setup

Never, never connect any wiring to a new battery until you have checked each wire separately with a volt-ohm meter to make sure there is no short, and that all positive (+) leads are connected to only the positive (+) battery post, and all negative (-) leads are connected to only the negative (-) battery post.

When using multiple 6-volt batteries or multiple 12-volt solar modules, it is very easy to end up with the wrong voltage output, so also check to make sure there is no mismatch of voltages. A typical 12-volt solar module will actually measure between 17 and 21 volts when in full sun and not connected to any load, so don’t let this higher voltage concern you. However, if you measure over 21 volts, then you have a problem unless you are using a solar charger designed for these higher input voltages.

I do not recommend installing a 120 VAC inverter on a system this small due to limited solar and battery capacity, and added complexity of having two separate sets of wiring.

Keep it simple and buy a DC powered radio or TV if you must have entertainment.

Now you are ready to turn on each circuit breaker and start enjoying the benefits a little solar electrical power can bring to almost any remote application.

14

DIM

ENTIO

N

DIM

ENTIO

N19

Dwayne Williams (Dimention) the artist. He grew up in Wake Field St Catherine.His parents came to Kingston when he was 18 months. At first they lived at Pen Street Jones Town until a fire caused them to move to Little Island now known as board Villa a community off Slip Pen Road, that’s where he lives to this day.

Why did you decide to become an artist?

It wasn’t really a decision it was more like destiny; when I was a youth, I was always doing music but I didn’t understand if it was a talent or a gift, whichever way you might put it.Growing up, going to school; I took part in a lot of concerts I also received some prizes for performing at concerts.

I took my talent serious in 2001 after competing in the Tastee Talent competition and the saw the magnitude of my talent plus there was big money in music industry. My versatile style capturedthe audience and they kept on shouting mention, mention, mention. Things just took off from there.

I won five trophies so far and I’ve done work with TASTEE, BIGSTONE'S, Youth Man Productions and a few others, but the real thing now is recording. I’ve been doing some real top recording. So far Ive had been working with the Stone Love Label. I have a song named “Smoke a lot” with a lot of dub plates and did a lot of shows. I’ve also worked with Chiney K Productions, Down South Productions, Sonic South Productions and a few more. I was also given a few contracts and even visas.

What are some of the difficulties that you faced?

I met with an unfortunate situation when I was walking one night and was shot up by gunmen, which left me a disability in one of my legs. A lot of persons look down on me or misjudge my talent because I walk with a crutch, and often used remarks;”wah him can do”, but I always astonished them with my performance. At a lot of show where patrons pay to see big artist I often entertained them, just to show you the level that I am at. Those who see or hear me performing became interested in me as an artist, but those who just see me walking with my crutch often misjudge me.

The only big shows I haven’t worked on in Jamaica are Sting and Reggae Sound Fest. I could have worked on Sting but I would have to give up too much by signing a free contract. But I felt that I had passed that stage of the business; being that I am an entertainer and I have been entertaining people where ever I perform so I should be paid.

20

What are you currently working on?

I am always working but I am more focused on a single by the name Tom and Jerry that Jamaica loves and I am working on the video for that song. My manager is now in the states so as soon as he gets back we will be putting things in motion to have it release by Christmas. So in Christmas I will be asking you all, if Tom and Jerry can famous what happen to me?

Message to upcoming youths

Youths,words like skull school (truancy); follow friend is not a good thing to do. I know you may hear this over and over but trust me you won’t know what you need until you become an adult with your own responsibilities. So you see school is very important because right now when you a DJ you will have to be able to use words and their meaning to, entertain, captivate, motivate and stimulate the mind of your audience. So it’s very important to get an education.

Some of Dimention Singles:

Bulid Back WukSmoke A lotIt a HappenInna Mi CampAll DancersHave To Admit ItTom And Jerry

21

DIMENTION

Fasting refers to complete abstinence from food for a short or long period for a specific purpose.The word is derived from the old English, ‘feastan’ which means to fast, observe, be strict.Fasting is nature’s oldest, most effective and yet least expensive method of treating disease. It isrecognised as the cornerstone of natural healing. Dr. Arnold Eheret, the originator of the muscusless diet healing system, describes it as " nature’s only universal and omnipotent remedy of healing" and "nature’s only fundamental law of all healing and curing. "

The practice of fasting is one of the most ancient customs. It is followed in almost every religion.The Mohammedan, the Buddhists, the Hindus and

many others have their periods of strict fasting. The saints of medieval times laid great stress on this method.

Fasting indisease was advocated by the school of natural philosopher, Asclepiades, more than two thousand years ago. Throughout medical history, it has been regarded as one of the most dependable curative methods. Hippocrates, Galen, Paracelsus and many other great authorities on medicine prescribed it. Many noted modern physicians have successfully employed thissystem of healing in the treatment of numerous diseases.

The common cause of all diseases is the accumulation of waste and poisonous matter in the body which results from overeating. The majority of persons eat too much

By depriving the body of food for a time ,the organs of elimination such as the bowels, kidneys, skin and lungs are given opportunity to expel, unhampered, the overload of accumulated waste from the system. Thus, fasting is merely the process of purification and an effective and quick method of cure. It assists nature in her continuous effort to expel foreign matter and disease producing waste from the body, thereby correcting the faults of improper diet and wrong living. It also leads to regeneration of the blood as well as the repair and regeneration of the various tissues of the body.

DurationThe duration of the fast depends upon the age of the patient, the nature of the disease and the amount and type of drugs previously used. The duration is important, because long periods of fasting can be dangerous if undertaken without competent professional guidance. It is, therefore, advisable to undertake a series of short fasts of two to three days and gradually increase the duration of each succeeding fast by a day or so. Theperiod, however, should not exceed a week of total fasting at a time. This will enable the chronically sick

body to gradually and slowly eliminate toxic waste matter without seriously affecting the natural functioning of the body. Acorrect mode of living and a balanced diet after the fast will restore vigour and vitality to the individual.

Fasting is highly beneficial in practically all kinds of stomach and intestinal disorders and inserious conditions of the kidneys and liver. It is a miracle cure for eczema and other skin diseases and offers the only hope of permanent cure in many cases.

and follow sedentary occupations which do not permit sufficient and proper exercise for utilisation of this large quantity of food. This surplus overburdens the digestive and assimulative organs and clogs up the system with impurities or poisons. Digestion and elimination become slow and the functional activity of the whole system gets deranged.

The onset of disease is merely the process of ridding the system of these impurities. Every disease can be healed by only one remedy - by doing just the opposite of what causes it, that is, by reducing the food intake or fasting.

NATURE CUREFasting The Master Remedy

27

The various nervous disorders also respond favourably to this mode of treatment.Fasting should, however, not be restored to in every illness. In cases of diabetes, advanced stages of tuberculosis, and extreme cases of neurasthenia, long fasts will be harmful. In most cases, however , no harm will accrue to fasting patients, provided they take rest, and are under proper professional care.

MethodsThe best, safest and most effective method of fasting is juice fasting. Although the old classic form of fasting was a pure water fast, most ofthe leading authorities on fasting today agree that juice fasting is far superior to a water fast. According to Dr. Rangar Berg, the world -famous authority on nutrition, “During fasting the body burns up and excretes huge amounts of accumulated wastes. We can help this cleansing process by drinking alkaline juice instead of water while fasting ... Elimina tion of uric acid and other inorganic acids will be accelerated. And sugars in juices will strengthen the heart ... juice fasting is, therefore, the best form of fasting. “Vitamins, minerals, enzymes and trace elements in fresh, raw vegetable and fruit juices are extremely beneficial in normalising all the body processes. They supply essential elements for the body’s own healing ac-tivity and cell renegeration and thus speeding the recovery. All juices should be prepared from fresh fruit immediately before drinking. Canned or frozen juices should not be used.

A precautionary measure which must be observed in all cases of fasting is the completeemptying of the bowels at the be-ginning of the fast by enema so that the patient is not bothered by gas or decomposing matter formed from the excrements remaining in the body. Enemas should be administered at least every alternate day during the fasting period. The patient should get as much fresh air as possible and should drink plain lukewarm water when thirsty. Freshjuices may be diluted with pure water. The total liquid intake should be approximately six to eight glasses.

A lot of energy is spent during the fast in the process of eliminating accumulated poisons and toxic waste materials. It is, therfore, of utmost importance that the patients gets as much physical rest and mental relaxation as possible during the fast. In cases of fasts in which fruit juices are taken, especially when fresh grapes, oranges or grapefruit are used exclusively, the toxic wastes enter the blood -stream rapidly, resulting in an overload of toxic matter, which affects normal bodily functions. This often results in dizzy spells, followed by diarrhoea and vomiting. If this physical reaction persists, it is advisable to dis-continue the fast and take cooked vegetables containing adequate roughage such as spinach and beets until the body func-tioning returns to normal.

The overweight person finds it much easier to go without food. Loss of weight causes no fear and the patient’s attitude makes fasting almost a pleasure. The first day’s hunger pangs are perhaps the most difficult to bear. The craving for food will, how-ever, gradually decrease as the fast progresses. Seriously sick persons have no desire for food and fasting comes naturally to them. The simples rule is to stop eating until the appetite returns or until one feels completely well.

Only very simple exercises like short walks may be undertaken during the fast. A warm water or neutral bath may be taken during the period. Cold baths are not advisable. Sun and air baths should be taken daily. Fasting sometimes produces a state of sleeplessness which can be overcome by a warm tub bath, hot water bottles at the feet and by drinking one or two glasses of hot water.

BenefitsThere are several benefit of fasting. During a long fast, the body feeds upon its reserves. Being deprived of needed nutrients, particularly of protein and fats, it will burn and digest its own tissues by the process of autolysis or self-digestion. But it will not do so indistriminately. The body will first decompose and burn those cells and tissues which are diseased, damaged, aged or dead. The essential tissues and vital organs, the glands, the nervous system and the brain are not damaged or digested in fasting. Here lies the secret of the effectiveness of fasting as a curative and rejuvenative method. During fasting, the building of new and healthy cells are speeded up by the amino acids released from the diseased cells. The capacity of the eliminative organs, that is, lungs, liver, kidneys and the skin is greatly increased as they are relieved of the usual burden of digesting food and eliminating the resultant wastes. They are, therefore, able to quickly expel old accumulated wastes and toxins.

Fasting affords a physiological rest to the digestive, assimilative and protective organs. As a result, the digestion of food and theutilisation of nutrients is greatly improved after fasting. The fast also exerts a normalising, stablising and rejuvenating effect on all the vital physiological, nervous and mental functions.

Breaking of FastThe success of the fast depends largely on hos it is broken. This is the most significant phase. The main rules for breaking the fast are : do not overeat, eat slowly and chew your food thoroughly ; and take several days for the gradual change to the normal diet. If the transition to eating solid foods is carefully planned, there will be no discomfort or damage. The patient should also continue to take rest during the transition period. The right food after a fast is as important and decisive for proper results as the fast itself.

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CURTAIN RODSAfter 37 years of marriage. Jake dumped his wife for his Young secretary.

His new girlfriend demanded that they live in Jake and Edith's multi-million dollar home and since the man's lawyers were a little better he prevailed.

He gave Edith his now ex-wife just 3 days to move out. She spent the 1st day packing her belongings into box-es crates and suitcases.

On the 2nd day she had to movers come and collect her things.

On the 3rd day she sat down for the last time at their beautiful dining room table by candlelight put on some soft background music and feasted on a pound of shrimp a jar of caviar and a bottle of Chardonnay.

When she had finished she went into each and every room and stuffed half-eaten shrimp shells dipped in cavi-ar into the hollow of all of the curtain rods. She then cleaned up the kitchen and left.

When the husband returned with his new girlfriend all was bliss for the first few days.

Then slowly the house began to smell. They tried everything cleaning mopping and airing the place out. Vents were checked for dead rodents and carpets were cleaned. Air fresheners were hung everywhere.Exterminators were brought in to set off gas canisters during which they had to move out for a few days and in the end they even replaced the expensive wool carpeting. NOTHING WORKED.

People stopped coming over to visit. Repairman refused to work in the house.

The Maid quit.

Finally they could not take the stench any longer and decided to move.

A month later even through they had cut their price in half they could not find a buyer for their stinky house.

Word got out and eventually even the local realtors refused to return their calls. Finally they had to borrow a huge sum of money from the bank to purchase a new place.

The ex-wife called the man and asked how things were going. He told her the saga of the rotting house. She listened politely and said that she missed her old home terribly and would be willing to reduce her divorce settlement in exchange for getting the house back.

Knowing his ex-wife had no idea how bad the smell was he agreed on a price that was about 1/10th of what the house had been worth, but only if she were to sign the papers that very day. She agreed and within the hour his lawyers delivered the paperwork.

A week later the man and his girlfriend stood smiling as they watched the moving company pack everything to take to their new home.

INCLUDING THE CURTAIN RODS. :)

HINDU

33

Joel Williams (Hindu) is a young talented individual, born and raised in Spanish Town and is one of Jamaica’s radio personalities/journalists on Sun City radio. Joel host the programme called “Road Code” and is the journalist on the streets for Sun City.

Inkwall: Welcome Hindu

Joel: Thanks for having me here.

Inkwall: In which community did you grew up in Spanish Town?

Joel: I was born at the Spanish Town Hospital and grew up in various communities of Spanish Town, such as Train line, Thompson Pen, Trail Heights to name a few.

Inkwall: Your childhood must have been colourful, the fact that you grew up in so many different communities in Spanish Town.

Joel: Yes, it could be considered colourful. As you aware Spanish Town is a volatile area. It is just mind over matter, you have to work with your situation and just keep to yourself and that is one of the ways to stay out of trouble to survive the odds in Spanish Town.

Inkwall: Which schools did you attend and how were your teenage years spent?

Joel: I attended St Catherine Primary, St Catherine High, Jose Marti Technical High School and HEART/Trust NTA. During my formative years growing up it was smooth, despite a few obstacles here and there, but I overcame them due to the fact that I am a self-motivated individual and is determine to achieve my goals in life.

Inkwall: Why did you want to be a journalist?

Joel: Journalism has always been my passion, but I also like the entertainment field

Inkwall: Tell us about your radio programme?

Joel: I host the programme called “Road Code” and it is aired every Monday, Tuesday and Thursday at 9:30 a.m. on Sun City radio. It is a five minute VOX BOX feature where I asked members of the public reality questions and obtain their feedback on issues affecting Jamaica. Presently it is my only source of income which is used to take care of my family.

Inkwall: What have you achieved to date through your career?

Joel: Well I have earned publicity through the media. Through radio a lot of my listeners get to know me and to be able to match a personality with the voice they are hearing on the radio. I enjoy interacting with the people on the streets and that gives me feeling that people wants to see and hear more of you.

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Inkwall: Are there any issues in the society that concerns you?

Joel: The recession that we are going through. We need to find more creative ways to provide jobs for our young people for them to earn an income and become independent. Provide more assistance to the needy. Already we know how the system is set up, but we as a people, government and a nation we could tackle the issue of unemployment as I said before to create more jobs. Put in place systems to enable young people to access education through secondary to tertiary levels because they are the decisions makers of tomorrow.

Those are some of the factors that will help to mitigate crime and Jamaica will be seen once more as a place of paradise to live and vacation.

Inkwall: Any advice to persons who want to enter the entertainment industry?

Joel: Only your best is good enough. Love what you are doing and do it to be best of your ability. Stay focus, at times there will be turbulence, and it’s the love for the job and the people that keeps you going. The sky is the limit, never put limits on yourself though.

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THE POWER OF ONIONS

Health BenefitsOnions, like garlic, are members of the Allium family, and both are rich in sulfur-containing compounds that are responsible for their pungent odors and for many of their health-promoting effects. A wide variety of allyl sulfides are found in onion, including the four major diallyl sulfides: DMS (diallyl monosulfide), DDS (diallyl disulfide), DTS (diallyl trisulfide), and DTTS (diallyl tetrasulfide). Also present are a wide variety of sulfoxides, including (+) S-methyl-L-cyste-ine sulfoxide (MCSO), (+)-S-(1-propenyl)-L-cysteine sulfoxide (PRENCSO), S-methyl-l-cysteine sulfoxide, S-propyl-l-cysteine sulfoxide, and S-propenyl-l-cysteine sulfoxide. Onions are an outstanding source of polyphenols, including the flavonoid polyphenols. Within this flavonoid category, onions are a standout source of quercetin.

Cardiovascular Benefits

Unlike the research on garlic and its cardiovascular benefits, research specifically focused on onion has mostly been conducted on animals rather than humans. In animal studies, there is evidence that onion's sulfur compounds may work in an anti-clotting capacity and help prevent the unwanted clumping together of blood platelet cells. There is also evidence showing that sulfur compounds in onion can lower blood levels of cholesterol and triglycerides, and also improve cell membrane function in red blood cells.

In human studies, most of the cardiovascular benefits have been demonstrated in the form of overall diet. Multiple studies show onion to be a food that provides protection for the heart and blood vessels when consumed in a diet that is rich in other vegetables and fruits—especially flavonoid-containing vegetables and fruits. The benefits of onion in this overall dietary context extend to prevention of heart attack. In virtually all of these diet-based studies, participants with the greatest intake of vegetables (including onions) gain the most protection. The outstanding flavonoid content of onions supports these research findings. It's also interesting to note that onion is most commonly consumed in relatively small amounts along with other foods rather than by itself. For this reason, it can be more difficult to study in large-scale dietary research studies that involve thousands of participants and rely on diet diaries to determine onion consumption.

Support for Bone and Connective Tissue

Human studies have shown that onion can help increase our bone density and may be of special benefit to women of menopausal age who are experiencing loss of bone density. In addition, there is evidence that women who have passed the age of menopause may be able to lower their risk of hip fracture through frequent consumption of onions. "Frequent" in this context means onion consumption on a daily basis! In this research on bone density in older women, very sporadic eating of onion (once a month or less) did not provide much benefit. That finding, of course, was very expected. But less expected was the finding that it took daily consumption of onion to show robust benefits for bone density. Just as in the cancer-related onion research, the take-away message here is clear: you don't want to skimp on onions when you are incorporating them into your meal plan.In and of itself, the high sulfur content of onions may provide direct benefits to our connective tissue. Many of our connective tissue components require sulfur for their formation. For example, with the exception of hyaluronic acid, all glycosaminoglycans (GAGS) are sulfated. (GAGS are the premiere family of molecules found in the ground substance of our connective tissue.)

Anti-Inflammatory Benefits

While onion is not as well researched as garlic in terms of specific inflammatory health problems like rheumatoid arthritis or allergic airway inflammation, this allium vegetable has nevertheless been shown to provide important anti-inflammatory benefits. Onionin A—a unique sulfur molecule in onion that is found in the bulb portion of the plant—has been shown to inhibit the activity of macrophages, specialized white blood cells that play a key role in our body’s immune defense system, and one of their defense activities involves the triggering of large-scale inflammatory responses. While macrophage activity is typically a good thing, inhibition of their activity can sometimes be critical in getting chronic unwanted inflammation under control.Onion’s antioxidants—including its hallmark flavonoid antioxidant, quercetin—also provide us with anti-inflammatory benefits. These antioxidants help prevent the oxidation of fatty acids in our body. When we have lower levels of oxidized fatty acids, our body produces fewer pro-inflammatory messaging molecules, and our level of inflammation is kept in check.

Cancer Protection

Onion has repeatedly been shown to lower our risk of several cancers, even when we consume it in only moderate amounts. “Mod-erate” generally means 1-2 times per week, even though in some studies it has been used to mean up to 5-6 times per week. Colorectal cancer, laryngeal cancer, and ovarian cancer are the cancer types for which risk is reduced along with moderate amounts of dietary onion. For other cancer types, however, moderate intake of onion has not been enough to show significant risk reduction. For these cancer types—including esophageal cancer and cancers of the mouth—daily intake of onion is required before research results show significant risk reduction.

Many factors may play a role in these different research findings for different cancer types. However, the overall take-away from this research seems clear: you do not want to err on the side of small onion servings or infrequent onion intake if you want to obtain the full cancer-related benefits of onion. A few slivers of sliced onion on a tossed salad are a good thing—but probably not enough to provide you with the cancer-related onion benefits that you are seeking. In recipes that already call for onion, try to include at least 1 whole onion (medium size) in the recipe. In recipes that do not already call for onion, consider the addition of 1 medium size onion (if you think onion might fit into the recipe and still provide a tasty outcome). In terms of individual portion sizes when you sit down to eat a meal, try to consume the equivalent of 1/2 onion.

Other Health Benefits

In animal studies, onions have shown potential for improvement of blood sugar balance, even though it is not yet clear about the carry over of these benefits for humans who are seeking better blood sugar balance from their diet. Most of the animal studies have been conducted on rats, and most have used onion juice or onion extract as the form of onion tested. Future research is needed to clarify onion’s potential for helping lower blood sugar and improving blood sugar control, especially in persons with blood sugar problems.

While not as well researched as garlic in terms of antibacterial benefits, onion has nevertheless been shown to help prevent bacterial infection. Along with its sulfur-containing compounds, the flavonoid

quercetin contained in onion helps provide these antibacterial benefits. We’ve seen studies showing antibacterial activity of onion in relationship to the bacteria Streptococcus mutans and Streptococcus sobrinus. (These bacteria are commonly involved in the production of tooth cavities). Antibacterial benefits have also been shown in the area of gum (periodontal) disease bacteria, including Porphyromonas gingivalis and Prevotella intermedia. Interestingly, in one study, fresh, chopped, uncooked onion had antibacterial effects on these potentially unwanted gum bacteria, but non-fresh, uncooked onion (raw onion that was chopped and then left to sit for 2 days at room temperature) did not demonstrate these same antibacterial properties nor did fresh onion that was grated and then steamed for 10 minutes. While it is not possible to draw broad conclusions from a single lab study, these findings suggest that length of storage (for onion that has been chopped but not cooked) and duration of heat exposure (in this case involving exposure to steam for 10 full minutes) can affect some of onion’s health benefits. For these reasons, special care may be needed in the storage, handling, and cooking of this allium vegetable.

From The George Mateljan Foundation. World’s Healthiest Foods. More information on Onions are available at http://whfoods.com/genpage.php?tname=foodspice&dbid=45

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Guys want genuine women in their lives. They want to know who you are and what you’re about right from the start. Women don’t want their guy to change mid-relationship, and guys want the same thing from a partner. Knowing this, I’ve compiled a list of the top nine things that my male listeners and readers feel should never, ever be fake about you:

1. Sharing your man’s interestsOften, women will feign interest in activities that they would never normally do in order to get to the first date with a man and to keep things moving along once they’re seeing each other. Don’t go crazy for his favorite football team, develop a love of white water rafting or suddenly crave Ethiopian food if those things simply are not true to your character. He will eventually see through it or be greatly disappointed when he didn’t get the outdoorsy woman that he always dreamed of once you grow tired of it. A man would rather you admit early on that you’d try something new just for his sake than to act like you absolutely love something that you have totally hated all your life.

2. Friendships with other menDo not act like your guy friends are purely platonic when you’ve actually dated (or hooked up) in the past with some of them. Guys understand that you can be friends after the romance ends, but they really want to know whether or not Bill, who you have lunch with every day, is simply a work buddy or a former flame. Your boyfriend doesn’t want another guy knowing intimate details about you without his knowledge. Being honest about this area of your life is key in how he chooses to interact with them and whether or not he’ll accept your friendships with these men.

3. What you want out of the relationshipBe clear about what you want out of love. Do not tell him that you want something casual when you know that you have already planned the wedding out in your head. Don’t say you want to settle down when you are juggling 10 other guys on the side. He wants to know what the goal is in your dating game so that he can decide whether or not to continue playing along. Also, easing into a relationship doesn’t guarantee that you will be able get something deeper going down the road with him if you change your mind.

4. Your opinion on his circle of friendsDo not act as though you like his friends and family when you really don’t. Men have been caught in this trap many times by believing their woman was comfortable around — and even enjoyed spending time with — their inner circle, only to find out months later that she was actual-ly miserable. He would much prefer that you were honest about which people you enjoy being around and which ones you don’t care for. Many relationships are lost when an annoying friend or family member is always around. Let him know your true feelings about his circle so that he can make adjustments to make you more comfortable.

5. Your overall lookMen love a beautiful woman, whether she’s all natural or full-on glam. However, most feel that you should be just as stunning at 6 a.m. as you were the previous night out at dinner. Men get the magic of makeup, heels and even Spanx — but they want the “natural” you to be just as captivating. Plus, they want you to be just as confident and sexy without all those props as you are with them.

6. What goals you’d like to achieve in the futureDon’t approach him as a high-powered career girl and then, once you move in together or get married, decide to quit working to stay home all the time. Men like to feel that they know what type of partner you will be down the road, and if you are secretly hiding a passion to work abroad, become a soccer mom, or dig into a few more degrees, he needs to know this so that he can make a more informed decision about your overall relationship compatibility. The truth is, he has a picture of the “ideal” family life in his mind — just like you do.

7. Your desires in the bedroomSome women pull out all of the “big guns” in the bedroom early in the relationship only to cool things down once a man’s hooked. Men feel that the way a relationship starts out sexually is where it should stay, and if you are playing around and pretending to be something you’re really not in order to get a ring, he will be devastated. Be your true self in the bedroom and you’ll have a better chance of building a sustainable relationship.

8. What you find attractive about himWhy are you interested? Why are you there? If you’re interested in him only because he is a fabulous lover, tell him that. If you are only interested in him because he is powerful and successful, be honest about that, too. Most men (like women) know their strong points and their weaknesses. He’ll know what really see in him and will be greatly surprised if your actions and words line up with his thoughts. Bottom line, he wants to know what attracted you in the first place so that he can maintain it and keep you interested over time.

9. Your romantic historyBe clear about your past relationships and love history. He wants to know who he should be on the lookout for, who hurt you the most, which one is “the one that got away” and who you still have to deal with regularly because of things like kids, a job or a family member. Men do not want to be surprised by your past lovers, and they also want to try to avoid doing the things that let you down or hurt you in the past with other men.

LaDawn Black is a relationship expert, radio personality and the author of TEASE: Steamy Short Stories. Learn more at www.ladawnblack.com.

9Things a Woman Shouldnt

Fake

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The World Cancer Research Fund recently completed a detailed review of 7,000 clinical studies covering links between diet and cancer. Upon conclusion they are stepping out and bluntly stating that processed meats are too dangerous for human consumption and consumers should stop buying and eating processed meats.

What are processed meats?Processed meats include bacon, sausage, hot dogs, sandwich meat, packaged ham, pepperoni, salami and nearly all meat found in prepared frozen meals. Processed meats are usually manufactured with a carcinogenic (linked to promote and cause cancer) ingredient known as sodium nitrate. Sodium nitrate is primarily used as a colour fixer by meat companies to make the packaged meats look bright red and fresh. Monosodium glutamate is also added on a regular basis to enhance the savoury flavour.

Sodium Nitrate has been strongly linked to the formation of cancer-causing nitrasamines in the human body, leading to a sharp increase in the risk of cancer for those consuming them. A 2005 Hawaii University study found that eating processed meats increased the risk of pancreatic cancer by 67%, whilst another study found that it increased the risk of colorectal cancer by 50%. These are scary numbers for those consuming processed meats on a regular basis.Monosodium glutamate (MSG) is a second dangerous chemical found in virtually all processed meat products.

MSG is a dangerous excitotoxin linked to neurological disorders such as mi-graine headaches, Alzheimer’s disease, loss of appetite control, obesity and many other serious health conditions. Manufacturers use MSG to add an addictive savory flavor to dead-tasting processed meat products.Food items to check carefully:• Beefjerky• Bacon• Sausage• Pepperoni• Hotdogs• Sandwichmeat• Delislices• Ham• Frozenpizzaswithmeat• Cannedsoupscontainingmeat• Frozenmealswithmeat• Ravioliandmeatpastafoods…and many more meat productsIf it’s so dangerous to consume why are they allowed to sell it?

Unfortunately now days the food industry interests now dominate the actions of the government regulators. The USDA for example tried to ban sodium nitrate in the late 1970’s but were overridden by the meat industry insisting the chemical was ‘safe’. Today the food and agriculture corporations hold tremendous influence over the

food industry and as a result consumers have little protection from dangerous chemicals intentionally add-ed to foods, medicines and personal care products.To avoid the dangers of processed meats:• Alwaysreadingredientlabels• Don’tbuyanythingmadewith sodium nitrate or MSG• Avoideatingredmeatsservedby restaurants, schools, hospitals, hotels or other institutions with out asking for details• Eatmorefreshproduceandonly purchase fresh meats• Avoidprocessedmeatsasmuch as possible• Spreadthewordandtellothers about the dangers of sodium nitrate and MSGVitamin C naturally found in fresh fruits and vegetables has been shown to help prevent the formation of cancer-causing nitrosamines, protecting you from the devastating health effects of processed meats. The best defence of course is to avoid process meats all together.

Processed Meats Declared too Dangerous for Human Consumption

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I was born in Mandeville and went to school at Belair high then moved on to Manchester High which is mymother’sAlma-Ata.

I did meet some lifelong friends who made school more palatable. I'm from a middle class family and have to thank my parents, who are still married, after 42 years who both encouraged all their kids to do what we had a pension for. My day paid for anything needed for us to perfect our art. My mother just needed a hint that we had a love and she would have our dad pay for the classes. As a child she was criticizes because he allowed my sister and I to apply God awful makeup and then wear it out when she went to the supermarket. My mother was also way ahead of time when it came to fashion.

As a teen I had a lot of fun. Things remained the same as family support stayed strong. I liked fashion like every other girl and at times modeled for local and out of town fashion shows and yes again my parents were there. I really like sewing so my classes started at the age of fourteen. My mom would buy scrap cloth and accessories so I could decorate "t" shirts and wear. I even made earrings and sold to repeat clients. I loved seeing people in my productions. This interview is really bringing back some great memories and its shocking how the kids today think they are revolutionizing fashion. I lived the entire trend already and am now comfortable being who I am with my own sense of style. I havenever been trained to make sandals or even went to school for it. The inspiration came from me having to help run a business where I had to be on my feet a lot. I really didn’t want to go to work all nice and neat and like many other persons, change off into those tacky plastic flip flops of them dirty old bed slippers. I wanted to be able to wear a different look every day and not look like I had the same sandals on. I was working around some who is who in Jamaica and had to step up the game. I was lauded every day for how gorgeous my foot wear were then was asked where I got them. When I informed them I made them I had orders coming out my ears. I had to do some research. Needless to say I couldn't find any info. I decided I was going to learn no matter what.

I must inform anyone reading God is real. I prayed. I sat one day for about 1/2 an hr and inspected a pair of sandals. Took a deep breath and put things into action. The first pair was to me an embarrassment. I made the mistake and got the pattern of a pair of bed slippers. Looking at bed slippers the top is flat and broad. I made them with maximum comfort but had to do something about the wide front section of my creation. A light went off in my head so to speak; I bedazzled the top of the toe section. This is now a trade mark look for my sandals. I was a bit embarrassed to wear them but when I did the response was..... Shocking the least to say. People took my sandals off my feet to get a better look. As exorbitant as it may sound but very true. I had mentioned doing the sandals to a relative and to one friend and the response told me " they will never sell, it's not leather and at that cost." In my heart this was God's plan and I was just putting it in motion. I smiled and went after my dream even harder.

It started with 3 sales in the first week of June by July I had been called by television stations to do promotions and interviews. I had to start a section in face book for clients around the world to view and place their orders. That Christmas was hectic. I have to have 2 people work with me so I could get orders out as gifts. Since then it has been a steady follow of sales.

The sandals are made from washable suede and that's one of the reason I was told they wouldn't sell because people only like leather foot wear. I made my sandals with extra padding so it’s a lot more comfortable to long standing. They are every durable and can withstand a good wetting.....

I'm really not sure if I would make any changes to my life. Let me think.... If I knew God earlier like how I know him now I'd have less grey hairs. There are many points I could say "yes" I could change that but to be honest we as humans are led by God and what is to be must be. When one is rebellious that is a price to pay. Just be like a sheep and let God lead and there is nothing to trouble your heart..My next step is to promote more of my sandals and have more people know about my makeup profession which I have been doing for the past 19 years. Where do I want to be 5 yrs from now? Where ever God wants me to be. These are funny times and a plan seems harder to stick by seeing how fast things evolve. If you asked me this same question five years ago, I had a structured plan and now I look back its nothing like what I had charted out. Now I'm happy it didn't go as scheduled. 5 yrs. ago makings high fashion sandals would be a big laugh and I'd brush off the person who suggests it. I do have ideas floating around but to disclose them might put a jinx on them, so to say.

For those who want to follow in my footsteps I'd tell them that's impossible to do. In all my life I can't remembering seeing any other foot step but Gods. He has carried most, if not all my life. My best advice would be to pray, believe and thank God, ask him what it is he wants you to do. When he speaks life into what you are doing it will flow. Be committed and stick to it. You will grow and flourish. In life people are all faced with challenges. Learn from it. Nothing is easy the firsttime. Practice is what makes perfect. Never ever think you know everything. If you think you’re the best after you have mastered your art you are an idiot. With that mentality you will become stagnant. There is no room for growth. When you do learn from your challenges commit it to memory and try not to make the same mistake you made while adapting. And most of all. Pray, believe and give thanks.

Charmine Duhaney

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MAX

ELEMENT44

Get to know MAX ELEMENT (Clement Smith) as he shares his story with us. INKWALL is privilege to bring his story to you.

I grew up in Hannah Town, West Kingston Area; my childhood was more of a fun one especially during my time in school with friends, unlike now where I see a difference with how these kids spend their childhood.

I attended Saint John’s Basic School and Chetolah Park Primary School both Schools are located in the Hanna Town. I had passed the then Common Entrance Examination in the fifth grade in which I was rewarded a spot at the Camper Down High School and had finished my High School education at that Institution.

My teenage years were more of a struggle, especially when it was time to leave School and pre meditating what I was going to do in the coming future. My teenage year was more academically incline than musical to me.

While growing up there were many important personalities who wanted the best for me there was Mr. Monty Bryant and Jeffery from the Hanna Town Community who were adamant for me to gain a tertiary Education. Mrs. Antoinette Haughton – Cardenas, Mr. Howard Hamilton Q.C. (The former Public Defender) and Mr. Earl Witter Q.C. These persons were supportive in providing financial aid for my Education and everyday way of living.

My reason for wanting to become a recording artiste was more of a natural influence than one of thought. I naturally had the talent to compile tight rhymes on a beat in a dance hall format; it was during Primary School we would DJ in class and Build songs by ourselves. It was during that time I noticed I had the talent and figured I could do this, but I would have to get an Education first.

A lot of exterior influences pushed me even further to find that gear to become the person I am today, I think of myself as a talented individual and with the proper management team my talent would be even more recognized.

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A lot of push/ pull factors existed trying to establish myself as an artiste things like lack of management ,big production entities not giving young artiste the chance, Disc jocks requiring big payola for songs to get good radio play; Those were more of the push side.

My fan base developed through interacting with the fans on a realistic level and getting the music out on the street by any means necessary. My main objective is to continue to pursue a musical career.

The journey was not an easy one and still isn’t; as I said before the fans I have gained are my main reason for me to continue to pursue Dancehall music. Basically I love music and I am very passionate about it; so the natural love for music drives me to continue and never stop.

My struggle in the music business motivates me to press on even harder; though I haven’t accomplished a lot of things yet everyday life influences me to live positive the idea of wanting things to get better. Push me to continue working even harder, though life itself is getting harder.

I try not to live by regrets so I accept that all things happened for a purpose; even the bad things that have happened in my life and to those that I am affiliated with. It brings life’s journey to where I am now; I think that the energy I put towards music itself will reap its reward in time to come.

My achievements are minimal due to myself expectations. I have been on stage shows with the likes of Beenie Man in summer sizzle, Sting, curry Fest and Ochi Explosion. I was interviewed by a few radio personalities which includes Ijah Bing, Lady Renae, Jenny Jenny and Dj Action all these individuals host popular radio programs on air. My songs has been getting fair rotation on local music video count downs and on the local cable station as for overseas recognition I haven’t gotten an opportunity to tour due to the lack of a proper management team and a road promotional team, with that said a lot of positive progress has been made so far without any of these personnel.

I’m currently working on my first EP called “Dem Bad mind” produced by Dj Naz the song is now currently rotating and a medley music video and is in the making for that compilation riddim called “Undertaker riddim”. I just collaborated with an American based Dancehall female artiste called Tille Tills. The single is called “Do It So” and the music video is going to be shot for the coming months, otherwise I am recording a lot of singles for now,

for various producers such as: Cj Chemist (GI. Production), Bush Masta, Dj Lanz, 7th Trumpet and many others.

In the next five years I see myself accomplishing a lot especially when it comes to touring; the outside demand is long overdue and the fan base for overseas is steadily growing due to social media promotions , Facebook, You Tube, Twitter and the other social networks .

I see myself acquiring awards for the quality music I produce. A lot of hit, singles, more EPS albums and mix tapes under my belt. Having gain a good financial status and becoming a good role model; I see myself getting involved in a lot of charity events on an entrepreneurship level.

My advice to readers is; it takes hard work and determination and passion or love for the music this will give you that external drive you need even when the music seems very hard don’t give up on your dreams, the difficulties you are going through now is just obstacles life throws at you; to overcome it don’t back down. Just keep focus stay humble and press along.

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You are what you eat!!!

Cholesterol, a yellowish fatty substance, is one of the essential ingredients of the body. Although it is essential to life, it has a bad reputation, being a major villain in heart disease. Every person with high blood cholesterol is regarded as a potential candidate for heart attack, a stroke or high blood pressure.

Cholesterol is a building block of the outer membrane of cells. It is the principal ingredient in the digestive juice bile, in the fatty sheaths that insu-late nerves and in sex hormones, namely, estrogen and androgen. It performs several functions such as transportation of fat, providing defense mechanism, protecting red blood cells and muscular membrane of the body. Most of the cholesterol found in the body is produced in the liver. However, about 20 to 30 percent generally comes from the foods we eat. Some cholesterol is also secreted into the intestinal tract in bile and becomes mixed with the dietary cholesterol. The percentage of ingested cholesterol absorbed seemed to average 40 to 50 percent of the intake. The body excretes extra cholesterol from the system through bowels and kidneys.

The amount of cholesterol is measured in milli-grams per 100 millimeters of blood. Normal level of cholesterol varies between 150- 250 mg. per 100 ml. Persons with atherosclerosis have uniformly high blood cholesterol usually above 250 mg. per 100 ml.

In blood, cholesterol is bound to certain proteins - lipoproteins which have an affinity for blood fats, known as lipids. There are two main types of lipoproteins: a low density one (LDL) and a high density one (HDL). The low density lipoprotein is the one which is considered harmful and is associated with cholesterol deposits in blood vessels. The higher the ratio of LDL to the total cholesterol, the greater the risk of arterial damage and heart disease. The HDL on the other hand plays a salutary role by helping remove cholesterol from circulation and thereby reduce the risk of heart disease.

Cholesterol has been the subject of extensive study by researchers since 1769, when French chemist, Polutier de La Salle purified the soapy-looking yellowish substance. The results of the most comprehensive research study, commissioned by the National Heart and Lung Institute of the U.S.A. were announced about four years ago. The 10-year study, considered most elaborate and most expensive research project in medical history, indicates that heart disease is directly linked to the level of cholesterol in the blood and that lowering cholesterol significantly reduces the incidence of heart attacks. It has been estimated that for every one per cent reduction in cholesterol, there is a decrease in the risk of heart attack by two per cent.

CausesHypercholesterolemia or increase in cholesterol is mainly a digestive problem caused by rich foods such as fried foods, excessive consumption of milk and its products like ghee, butter and cream, white flour, sugar, cakes, pastries, biscuits, cheese, ice cream as well as non-vegetarian foods like meat, fish and eggs. Other causes of increase in cholesterol are irregularity in habits, smoking and drinking alcohol.

Stress has been found to be a major cause of increased level of cholesterol. Adrenaline and cortisone are both released in the body under stress. This, in turn, produces a fat metabolizing reaction. Adrenal glands of executive type aggressive persons produce more adrenaline than the easy going men. Consequently they suffer six to eight times more heart attacks than the relaxed men.

The CureTo reduce the risk of heart disease, it is essential to lower the level of LDL and increase the level of HDL. This can be achieved by improving the diet and changing the life style. Diet is the most important factor.

As a first step, foods rich in cholesterol and saturated fats, which lead to increase in LDL level, should be reduced to the minimum. Cholesterol -rich foods are eggs, organ meats and most cheese, butter, bacon, beef, whole milk, virtually all foods of animal origin as well as two vegetable oils, namely coconut and palm, are high in saturated fats and these should be replaced by polyunsaturated fats such as corn, safflower, sobayeans and sesame oils which tend to lower the level of LDL. There are monosaturated fats such as olive and peanut oils which have more or less neutral effect on the LDL level.

The American Heart Association recommends that men should restrict themselves to 300 mg. of cholesterol a day and women to 275 mg. It also prescribes that fat should not make up more than 30 per cent of the diet and not more than one third of this should be saturated. The Association, however, urges a somewhat strict regimen for those who already have elevated levels of cholesterol.

The amount of fibre in the diet also influences the cholesterol levels and LDL cholesterol can be lowered by taking diets rich in fibres. The most significant sources of dietary fibre are unprocessed wheat bran, whole cereals such as wheat , rice, barley, rye; legumes such as potato, carrot, beet and turnips; fruits like mango and guava and green vegetables such as cabbage, lady’s finger, lettuce and celery. Oat bran is especially beneficial in lowering LDL cholesterol.

Lecithin, also a fatty food substance and the most abundant of the phospholipids, is highly beneficial in case of increase in cholesterol level. It has the ability to break up cholesterol into small particles which can be easily handled by the system. With sufficient intake of lecithin, cholesterol cannot build up against the walls of the arteries and veins. It also increases the production of bile acids made from cholesterol, thereby reducing its amount in the blood. Egg yolk, vegetable oils, whole grain cereals, soya beans and unpasteurized milk are rich sources of lecithin. The cells of the body are also capable of synthesizing it as needed, if several of the B vitamins are present.

Diets high in vitamin B6, cholin and inositol supplied by wheat germ, yeast, or B vitamins extracted from bran have been particularly effective in reducing blood cholesterol. Sometimes vitamin E elevates blood lecithin and reduces cholesterol presumably by preventing the essential fatty acids from being destroyed by oxygen.

Persons with high blood cholesterol level should drink at least eight to 10 glasses of water every day as regular drinking of water stimulates the excretory activity of the skin and kidneys. This in turn facilitates elimination of excessive cholesterol from the system. Regularly drinking of coriander (dhania) water also helps lower blood cholesterol as it is a good diuretic and stimulates the kidneys. It is prepared by boiling dry seeds of coriander and straining the decoction after cooling.

Regular exercise also plays an important role in lowering LDL cholesterol and in raising the level of protective HDL. It also promotes circulation and helps maintain the blood flow to every part of the body. Jogging or brisk walking, swimming, bicycling and playing badminton are excellent forms of exercise.

Yogasnas are highly beneficial as they help increase perspiratory activity and stimulate sebaceous glands to effectively secrete accumulated or excess cholesterol from the muscular tissue. Asanas like ardhamatsyaendrasana, shalabhasana, padmasanaand vajrasana are useful in lowering blood cholesterol by increasing systemic activity.

Hydrotherapy can be successfully employed in reducing excess cholesterol. Cold hip baths for 10 minutes taken twice every day have proved beneficial. Steam baths are also helpful except in patients suffering from hypertension and other circulatory disorders. Mud packs, applied over the abdomen improve digestion and assimilation. They improve the functioning of the liver and other digestive organs and activate kidneys and the intestines to promote better excretion.

High Blood Cholesterol

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I grew up in Toronto, Ontario, a culturally diverse metropolitan part of Canada. My childhood was fairly happy. I was a bubbly, fun-loving child who loved reading, computers and the outdoors. Although Canadian by birth, I was also brought up in a distinctly Jamaican atmosphere, and I developed an unquenchable desire to learn everything I could about my heritage and culture.

I attended public and private schools up until age 7, at which point my parents decided that I and my two younger sisters should be homeschooled. Although I hated it then, I am so glad today that they made that decision, and were I to live my life over, I wouldn't change that at all. Currently, I am a student at Heriot-Watt University's Edinburgh Business School.

My teenage years were quite turbulent, as my independent and defiant sides gradually came to the forefront and didn't sit well with my parents, who would have preferred to keep the softer, less aggressive me. Although there are many things I would do differently now, I believe it was good for me to come to terms with all of me, and to accept each of my emotions as normal and only needing to be trained and kept under control.

My parents were definitely active people in my life, especially my mother, who had to deal with my drastic behavior changes. Also, the life stories of great people, including Booker T. Washington and other Black pioneers played a great part in shaping my world view growing up. One factor that influenced my life was my burning desire to prove to suspecting friends and family that I was just as intelligent as anyone else, and that having been taught at home did not make me unfit for society. Even I moved from that negatively-charged mindset to one of more thoughtful, positive energy. I would prove to myself that I could do better than I did yesterday, and that has been the factor that drives my life.

Frankly, I never wanted to become a marketing specialist. I had always said I wanted to be a chef or pilot as a little girl. Later on, I decided that I really wanted to be a psychologist or architect. I went into business, graphic design and marketing because I had begun to show talent in those areas from my early teens, and I decided that it was wise to pursue what I was naturally gifted at, and tackle my passion areas later on in life.

I wanted to become a psychologist because I struggled with being understood all my life, yet I found it easy to understand others. I naturally tended to put people at ease, and became an unofficial "counselor" for most of my friends and even some adults. As I helped these people through their issues, I became aware of a burning desire within me to know all about the mind and human emotions, and mental health, so that I could do even more to help others who felt misunderstood and unable to fully express their feelings so others could understand. As for a career in architecture, I was always intrigued by floor plans and drawing. Just the thought of drawing the plan that would one day become a building made me shiver with delight. I still get those feelings even now.

I was pulled towards marketing and graphic design because of my love of computers and my intense interest in human behavior. I am a right-brained creative and love designing. It comes naturally, and so does people-watching. Consumers share many behaviors and I wanted to understand those behaviors and what triggered them so that I could make better business decisions. I also felt a slight push to go into business for myself from family, especially dad. We had a history of entrepreneurs and I was no exception. I started three businesses which failed before I started this one and found small, yet satisfying, levels of success. It was those failures and the encouragements of my parents and others that pushed me to try again.

Starting out was rocky, to put it simply. I had my share of good times, but more often than not I struggled to find who I was and who I was meant to be. I wasn't happy with exactly who I was and tried to fit into a number of molds, none of which I liked and soon threw off. Eventually, I came to the place where I realized that I was not meant to be like anyone except myself. It took more than 9 years since the point when I first began to think about it to come to that realization, but once I did, I immediately lost most of my fears. Where before I would have been worried sick about what others thought of my decisions and actions, I now take advice where it is due, but make and own my decisions at the end of the day. I no longer feel entirely trapped by norms. I realized that it isn't wrong to be different. In fact, it can be a great advantage, in the right settings. My journey was not all smooth or carefree, but it taught me many lesson that I will never forget.

Different situations called for different motivators, but throughout my life, love for my family, friends, and more recently, partner have always been my motivation to hang on a little longer. Second to that, my dreams were always in mind. I wanted to excel, to succeed--and how does one do that if he or she gives up?

KIM-LEE PATTERSON

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I wouldn't change much, as I have learned very much from the good and the bad. However, I would improve my finances to the point where I could afford to put my talents to even better use, producing programs and resources for others to learn from and enjoy. I could change that by focusing on developing my business the right way and making the right investments that will give me the financial freedom to live up to my full potential.

I made a name for myself as a businesswoman with a heart. Although I am firm with my clients when it comes to agreements made, I am able to put them at ease and win their confidence in a heartbeat. I advertise low prices, but my clients enjoy doing business with me for more than that. I have learned that a genuine interest in people will carry you higher than you thought possible. I achieved a level of rapport with my clients that have them unwilling to switch to anyone else, and even offering to pay more than I ask for. I have also achieved skill in doing good work with minimal resources. I rarely have the most up to date versions of any software, or nearly enough equipment. But I find ways to get the job done anyway.

I am currently experience issues with developing complete business and marketing plans for my business, which I believe is a problem for many young entrepreneurs. I like to jump in and get to action. I tend to not finish writing out my plans and conducting the appropriate research to avoid certain mistakes.

Right now I am restructuring my business and developing a network marketing process to help with my transition from having a hand-on involvement in every aspect of my business to delegating more tasks to equally or more capable individuals. I hope to be able to spend less time in actual day-to-day work and more time with long-term planning and investing.

In the next five years I see myself as having the physical and financial freedom to travel and not worry about spending every day in the office because of the power of residual income. At that time, I would also like to start thinking about marriage and possibly children shortly thereafter. I see myself as having the time to pursue further education in another field that interests me (such as architecture or law enforcement) if I so desire.

In the next five years I see myself as having the physical and financial freedom to travel and not worry about spending every day in the office because of the power of residual income. At that time, I would also like to start thinking about marriage and possibly children shortly thereafter. I see myself as having the time to pursue further education in another field that interests me (such as architecture or law enforcement) if I so

desire.

What advice would give to someone who wants to follow in your foot stepts?

My advice would be to ensure that there is a viable market for your product or service, and then go for it! Be sure to take some time to properly map out all your short- and long-term goals at the beginning, and take particular care to map out an action plan as to how you’re going to accomplish all you wish to. It doesn’t have to be complicated and heavy, but you should include enough detail to guide you properly though all your decision making. It’s easier to know exactly what you’re doing and how you’re going to do it right from the start, than to try to figure it out when you already have clients and such to take care of. Also...please start off with proper bookkeeping. The shoebox full of receipts and all can be a serious nightmare to sort out 6 month down the road.

What would you say to someone who might be going through similar difficulties, which you had faced and overcome?

Don’t give up. Take a week, a day, or even just an hour to relax and clear your mind, then whip out a pen and paper and become very frank with yourself regarding your business. Don’t be afraid to be objective. Only by facing the hard, cold facts can you come up with a solution.

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What’s Whistleblowing“Whistleblower” comes from the common practice of law enforcement officers and referees blowing a whistle to indicate an illegal action. Today, a whis-tleblower is any individual who reports a corporate or government entity’s illegal or unethical conduct to the media or authorities.

Types of Whistleblowers

There are two types of whistleblowers:•Internalwhistleblowers–Reportthemisconduct or illegal behavior of a fellow employee or superior within a company.

•Externalwhistleblowers–Not directly involved in a company, but report their actions to entities such as the media, law enforcement, and watchdog agencies.Many whistleblowers, such as Erin Brockovitch and Jeffrey Wigand are considered public heroes. Other whistleblowers, like Ralph Nader, have been instrumental in some of the most important safety regulations in our country. While public opinion about whistleblowers tends to lie on the side of media sympathy, there is no doubt that our country owes a debt of gratitude to those who risk both monetary and physical security for the sake of our health and safety

Qui Tam and the History of Whistleblowing

Qui tam is a writ of common law that allows for individuals who help in the prosecution of corpora-tions and governments to be awarded the penalties assessed to the guilty party. First used in 13th cen-tury England to enforce the King’s law, qui tam was enforced in the American colonies, and eventually embraced by the first US Congress.In 1863, the False Claims Act was passed into law. Under the False Claims Act, people who are not affiliated with the government are entitled to file claims against government contractors. Most of these claims are filed against health care and military contractors, with a recent example being Evelyn Pringle, the woman who blew the whistle on Halliburton.

The practice of whistleblowing has been common for thousands of years, but enjoyed a resurgence of public support during such monumental cases as:•ThePentagonPapers•DeepThroat•Kerr-McGee•Enron

Some of these cases relied on external whistleblowers, while others relied on employees working on the inside. While monumental, these are certainly not the only instances of whistleblowing in modern times.

Whistleblowing is protected by both state and federal laws. People who work inside and outside of a company have a legal right and moral obligation

to report illegal and unethical behavior. However, large corporations enjoy a number of loopholes not available to ordinary citizens, and have even resulted to thuggery to silence those who speak out against them. Nonetheless, every year, citizens and attorneys who understand the necessity of protecting their family, friends, community, and country against fraudulent, illegal, and dangerous corporate and government actions are willing to speak up on behalf of us all.

If you are aware of the illegal or unethical actions of a corporation or government contractor, please contact an experienced whistleblower attorney in your area to discuss what steps to take next.

WHISTLEBLOWERS: WHO’S THE REAL BAD GUY?

By:BARBARA ETTORRE

The popular notion persists that whistleblowers are crazy and vengeful malcontents.

This goes against overwhelming statistics that show they are well- educated, well-liked and committed employees, generally in middle- to-senior-level posts. Yet, with all too few exceptions, whistleblowers continue to be ostracized and humiliated by the companies they hope to improve. Worse, in more than half of whistleblowing instances, the charges are ignored.

When an employee steps forward and legitimately accuses an organization of wrongdoing, it can bring out the worst in everyone. The hierarchy- -right up the line to the CEO and the board, if the allegations are serious enough--may enact one of several scenarios: The company may instigate a cover-up. It could make the whistleblower (instead of the allegations) the issue by trying to discredit the individual. It could retaliate against the whistleblower. Or, in perhaps the most insidious of the lot, the company could pretend to listen, appoint the whistleblower to solve the problem, deny access to needed information- -and make the whistleblower the scapegoat when the wrongdoing persists.

When an employee steps forward and legitimately accuses an organization of wrongdoing, it can bring out the worst in everyone. The hierarchy- -right up the line to the CEO and the board, if the allegations are serious enough--may enact one of several scenarios: The company may instigate a cover-up. It could make the whistleblower (instead of the allegations) the issue by trying to discredit the individual. It could retaliate against the whis-tleblower.

Or, in perhaps the most insidious of the lot, the company could pretend to listen, appoint the whistleblower to solve the problem, deny access to needed information- -and make the whistleblower the scapegoat when the wrongdoing persists.

Fear of bad publicity, expensive litigation and loss of business can make a company hostile and defensive, usually at the expense of the whistleblower’s personal or professional reputation. The individual’ s coworkers get suspicious and angry because their expertise or ethics may be suspect. The whistleblower’s family becomes anxious and insecure: “If we lose that paycheck, what happens to us?”

Then, of course, there is the whistleblower, who has stepped forward to tell the truth, despite a jumble of contradictory emotions and fears. Feelings of disloyalty are at war with those of obligation and, possibly, outrage at something very wrong in the company and frustration that no one seems to want to listen.

If that employee has blown the whistle not only on his or her boss but also on the company by taking the case outside to other authorities or to the media, the harsh truth is that this represents a failure on everybody’s part. It means the business had not allowed the normal use of communications from the bottom up and that reporting procedures had not worked--or that the whistleblower had not found them to be receptive. The sad fact is that in today’s supposedly enlightened business world, corporate America continues to treat its whistleblowers poorly. The notion persists that it is disloyal and irresponsible to criticize one’s employer, notwithstanding the fact that the company has done wrong. Making matters worse is the thicket of often contradictory state and federal laws and procedures. These can help or hinder the whistleblower in the recovery of damages, in reinstating his or her job--even in addressing the company’s wrongdoing itself.

Consider a few whistleblowing cases, some ending more happily than others:Chester Walsh, a former employee at GE Aircraft Engine, a division of General Electric Company, gathered information for four years to expose a defense contract fraud at the company. Senior company executives and an Israeli general were accused of a scheme to divert U.S. funds in connection with a contract involving Israel’s purchase of GE jet engines. Last year, a federal judge awarded Walsh $11.5 million under provisions of the False Claims Act, a federal statute permitting employees to sue their employers on behalf of the government and to collect as much as a quarter of the assessments and fines. During the tortuous legal process, Walsh was vilified as an employee just out for the money. Allan McDonald and Roger Boisjoly, engineers at Morton Thiokol Inc. , testified before the Rogers Commission investigating the 1986 Challenger shuttle disaster that there had been ongoing problems with the rocket’ s O-rings and that they had urged their supervisors and NASA officials to postpone the fatal launch. Following their testimony, the engineers were demoted to menial jobs. Only the intervention of the Commission members got them reinstated.

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Billie Garde, a Census Bureau employee in Oklahoma in 1980 and a single mother of two, was ordered by her supervisor to misrepresent civil- service test scores so he could hire incompetents. Garde, a former schoolteacher, also was directed to recruit female ex-students as sex partners for visiting political officials. When she refused and blew the whistle, her manager fired her and helped her ex-husband win custody of the children. Garde eventually regained custody with the help of whistleblower advocates. She attended law school and now, as a Houston attorney, represents whistleblowers.

Last year, an administrative law judge for the U.S. Labor Department found that managers at the Oak Ridge National Laboratory had retaliated against a technician who had expressed concern about radiation exposure there. The worker, Charles D. Varnadore, had undergone colon cancer surgery in 1989 and had subsequently appeared on television to voice distress about the prevalence of cancer among his colleagues and the lax protection against radiation. His supervisors transferred Varnadore to a room full of toxic and radioactive substances and gave him useless work. Martin Marietta Energy Systems, which runs the lab for the U. S. Department of Energy, was ordered to pay Varnadore damages, the amount to be set by Labor Secretary Robert B. Reich.

A. Ernest Fitzgerald, an Air Force financial analyst, battled the military because of its wasteful practices during several administrations. President Nixon fired Fitzgerald in 1969 after he exposed a $2 billion overrun in an Air Force contract. (Fitzgerald was reinstated by court order, but it took him until 1982 to be restored to his old job.) He was the kind of civil servant the Pentagon loved to hate: He testified before Congress about $7 claw hammers costing $436 and 25-cent washers purchased for $693 each.

Resentful coworkers christenedFitzgerald and his staff “attic fanatics” because of their cramped upper-floor Pentagon offices.

A Problem, You Say? You’re Fired.

Discussions with experts, advocates, humanresource professionals and public interest groups about how organizations treat employee whistleblowers illuminate a dismal picture. Other than outright dismissal, retaliation can and does include demotion, false complaints about job performance, reassignment and relocation, assignment of unsympathetic coworkers or supervisors and otherwise making the job difficult, withholding of pension, orders to undergo psychological examination, investigation of finances and personal life, and harassment of family and friends. “The menu of reprisals is limited only to the imagination,” says Thomas Devine, legal director of the Government Accountability Project (GAP), a Washington-based public-interest watchdog group that assists and represents both government and corporate whistleblowers.

Donald R. Soeken, who has been counseling whistleblowers since 1978, puts it directly: “If you

blow the whistle on somebody below you, you’ll get a pat on the back. Above you? You’ll be fired.”

Soeken was a therapist at a public service health clinic when he realized that federal agencies were using fitness-for-duty psychiatric examinations to weed out whistleblowers. The strategy, he found, was to find the individuals eligible for disability discharges, ending their whistleblowing claims. The object was to discredit their testimony and to make them appear crazy. Soeken’s subsequent testimony before Congress helped abolish these examinations from some of the federal system, although the practice persists.

While retaliation is still business-as-usual, a surprisingly large number of whistleblowing charges die from benign neglect. “As a proportion, retaliation isn’t done in even half the instances,” says Marcia P. Miceli, associate dean for academic programs and professor of human resources at Ohio State University. She and a colleague, Indiana University Professor Janet P. Near, have written extensively on whistleblowing, including Blowing the Whistle (Lexington Books, 1992).

“The typical response is to ignore the charges,” Miceli continues. “Corporations will say there is no merit in them, but corporations need to communicate and explain their actions-even when they do find no merit.”

In the midst of such unremitting negatives, surely there must be some ray of hope, some enlightened companies that not only foster communication among employees who are compelled to report problems, but also encourage them to come forward. After all, the past few years have seen a meteoric rise in ethics programs and all the trappings of compliance systems that go into them, including confidential hotlines and employee surveys, ombudspersons and neutral-party inspector generals. Then, why is whistleblowing still treated as it was in the Dark Ages?

To answer this, we need to ponder some of the larger ideas that motivate ethical behavior in America.

The United States has been weaned on the notion that there are no moral absolutes, that whatever works is true or right, say the philosophers. We have been conditioned to think that what may be right for one person may not necessarily be right for another. Human beings, say the behaviorists, are products of genetics and environment, with little or no self-determination. The only thing meaningful is what you can measure.

“Put this all together and you have a picture that leaves out the immeasurables of ethics, religion and aesthetics,” says W. Michael Hoffman, director of the Center for Business Ethics at Bentley College and a professor of philosophy. “Ethics are a matter of personal, rather than community, choice. A lot of society works on the myth that ‘telling on someone is bad.’”

Professor Hoffman goes on to say that shared accountability and responsibility as part of an organization are not valued today.

The American corporation has operated on the basis of goals set from the top, with little input from below. Employees have been encouraged to put their shoulders to the wheel and not to complain. There are signs that this mentality is slowly changing: increased corporate interest in participatory management, flattened hierarchies, work teams and shared goals. But it will be decades before these elements shape and define the typical organization.

Meanwhile, a whistleblower persists as someone who tattles and who presumes to judge the whole organization, causing resentment of supervisors and coworkers alike. In fact, a whistleblower’s colleagues often can be the biggest problem--stonewalling any investigation of the charges, for example, or shunning the whistleblower and spreading rumors about the individual’s professional or personal life. It is not without irony that in some companies, employees have taken to calling the ethics hotline “1-800-RAT-FINK.”

Hero or Tattletale?

“We need to begin to turn tattletales into moral heroes,” Professor Hoffman declares.

The epithets of “rat rink,” “tattletale” and “snitch” notwithstanding, it would certainly. seem that the concept of shared responsibility moves enough people to come forward and blow the whistle when they see something wrong in their workplace. Statistics aren’t reliable, but there are arguably at least several hundred thousand whistleblowing incidents annually, in all walks of organizational life--ranging from the “I think my coworker is stealing office supplies” calls to the ethics hotline, to full-blown charges of widespread fraud with documentation quietly accumulated over several years.

Understandably, most lesser whistleblowing charges do not reach the media because they are not grievous and, in the best cases, are handled by companies’ ethical compliance programs. But serious whistleblowing can go unreported because, under pressure, whistleblowers recant their allegations, for instance, or because they become too discouraged or intimidated.

Clearly, whistleblowing presents knotty problems

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for the manager. If, however, an organization really wants to encourage its employees to come forward with critical disclosures, there are ways to make the process easier, say the experts. Companies must begin to set up a climate conducive to responsible whistleblowing. One big step, suggested by Miceli, is to select an arbiter who is highly trusted by all and who is visible.

Additionally, what steps to take when reporting wrongdoing and what evidence is needed should be laid out for every employee to know-- preferably in writing, with input from all levels. If issues arise, they should be resolved in a timely way. Companies should communicate to all workers the actions they took and why. When appropriate, whistleblowers should be praised and rewarded for their actions. In turn, employees need to be apprised of their rights and ethical responsibilities as members of an organization.

“I’m an optimistic person,” says Professor Miceli. “If an organization really wants to encourage whis-tleblowing, there are ways. But, I’m pessimistic, too. I wish I could really see companies doing so.”

Legal Aid

Mistreated employees have legal avenues for redress, although many of these laws are enforced by the same systems in which the charges originated. Nevertheless, there are signs that whistleblowers will be afforded some protection from employer reprisals. One of the biggest stumbling blocks has been that whistleblower protection laws have evolved inconsistently. There is no coherent body of law that protects all whistleblowers--state, municipal, federal and corporate (both public and private companies), says GAP’s Devine. And, some laws protect better than others. As Devine says, “With or without legal changes, it is a fact of life that when you bite the hand that feeds you, it tends to slap you, at the least.”

This may be alleviated by a bill expected to be introduced by Representative Patsy T. Mink (D-Hawaii) this spring. The proposal attempts to be a comprehensive whistleblowing code for corporate, municipal, federal and state employees who are alleging violations of federal law. Some 200 companies and public policy groups have petitioned Congress to extend whistleblowing protection. Mink’s proposal stipulates a due process hearing by a U.S. Department of Labor administrator. Also, the case must be adjudicated by legal standards of the Whistleblower Protection Act of 1989. In part, it says that if an employee alleges he or she was discriminated against because of whistleblowing as a contributing factor, the employer has to prove legitimate independent grounds for its actions. Additionally, when a whistleblower files a reprisal complaint, the allegations of wrongdoing will simul-

taneously be forwarded to law enforcement and federal agencies for investigation. Congress is slowly showing some muscle. Last year it refused to re- authorize the U.S. Office of Special Counsel. It was created in 1978, ostensibly to assist federal employee whistleblowers, but the OSC had been widely criticized for hampering and intimidating them over the years. Yet, the False Claims Act has been criticized as counterproductive because it provides monetary incentives to employees to bypass internal reporting systems, while the Federal Sentencing Guidelines (see “An Unblinking Look at White-Collar Crime,” page 10) require corporations to set up these systems. In addition, recent amendments to the act have stipulated that if wrongdoing isn’t reported immediately, the whistleblower has less of a right to share in eventual damages.

Here’s What You Get

What happens to whistleblowers after the fact? It is like getting a divorce, says Mary Louise Cohen, a partner at Washington-based Phillips, Cohen & Goldstein, and an advocate for whistleblowers in false claims cases. “They may have had 25 years at the company. They give up their identities and fulfilling relationships.”

Counsellor Soeken and other experts advise whis-tleblowers to leave their careers and to start fresh in other lines of work--because their actions have effectively blacklisted them. Most whistleblowers, while avowing they would sound the alarm again under the same circumstances, would rather never have gone through the turmoil, even if they were vindicated and if they received millions of dollars in settlement. They wish the occasion to blow the whistle--the wrongdoing--had never occurred.

But at least one whistleblower says he wouldn’t do it again. In 1975, William C. Bush, then a 50-year-old aerospace engineer in the National Aeronautics and Space Administration (NASA), challenged agency policies that kept workers inactive. Threatened with dismissal, Bush saw his grade level reduced and his salary cut by $10,000. He was eventually given a clerical job. It took more than three years for him to be reinstated.

Bush also blew the whistle on a private NASA directive (later rescinded) disallowing executive leadership training programs for employees after age 40. Eventually, the Supreme Court ruled 9-0 against Bush, saying that federal employees did not have the constitutional right to blow the whistle. Bush retired from NASA in 1986 and now suffers from several stress- related illnesses he says were brought on by continual harassment. One of the country’s best-known former whistleblowers, he has

maintained a support network for others and has pleaded their causes to members of Congress, the press and concerned organizations. Although less active now, Bush says he still receives a couple calls a week from whistleblowers.

“Hell, no, I wouldn’t do it again,” Bush asserts. “I ruined my life, my wife’s life. And, I wouldn’t do it anonymously, either. There is no protection whatsoever.”

BRIEFCASE The good news is, there are methods in place at a growing number of corporations for employees to report wrongdoing. The bad news is, businesses usually establish these procedures after someone has blown the whistle--and they continue to mis-manage whistleblowing.

Whistleblowing Cont

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10 Reasons You Should Buy a Digital SLR CameraSLR or single lens reflex cameras have been around for quite a while. The newest versions, digital SLR cameras, of-fer users a great deal of flexibility when it comes to taking the perfect shot. What differentiates the SLR camera from a standard point-and-shoot is the mirror and prism system within the camera that allows the photographer to get an accurate optical preview by peering through the camera’s lens itself.

With non-SLR cameras, the image comes from a separate viewfinder, and so will be slightly (or sometimes signifi-cantly) off from the actual image being photographed. On digital cameras, this is usu-ally an electronic viewfinder in the form of an LCD screen. DSLRs provide both the highest level of photographic flexibility, as well as the purest image.

Many popular manufacturers, including Nikon, Canon, andPentax, produce and sell quality digital SLR cameras. The same companies also produce a wide variety of accessories, lenses, and more.

1. Faster FunctioningOne of the biggest benefits of DSLR cameras is their functioning in comparison to regular point-and-shoot models. DSLR cameras features me-chanical shutter and zoom functions, rather than electronic. So, since there is no wait for the electronic shutter function or automatic zoom to adjust, photographers using a DSLR are able to get pictures instantly. Though this means manual focusing, the process tends to be much quicker and more precise than when left at the mercy of the machine.

2. Interchangeable LensesGenerally, a standard-model digital

camera comes with a certain focus and zoom range, and a finite number of effects. The lens is not removable. However, a DSLR features a lens mount on the body, which allows the photographer to use interchangeable lenses. These lenses can be used to shoot different types of photography, including macro or wide-angle, as well as to expand zoom options or create a number of powerful effects. 3. Take Good Low-Light Photos Without a Flash A feature known as ISO, which measures the light sensitivity of the camera’s sensor, or the amount of light the sensor can absorb in a specified time frame, allows photographers to take high-quality photos in low light, without the use of artificial flash.Though some compact cameras also have an ISO feature, the usefulness of the feature correlates to the quality of the camera’s sensor. DSLR cameras nearly always have better, more sensitive sensors than compact cameras. As the

ISO increases, so does the amount of noise in the image. However, more sensitive sensors can handle higher ISOs without imparting as much noise. The ISO has a range that varies from 100 (not very sensitive to light), all the way up to the extremely light-sensitive, 1600. Toying around with the ISO setting on a DSLR is a great way to experiment with saturation.

4. Greater Control for the PhotographerDigital SLR cameras allow the photographer to manually control every aspect of the shot, including aperture, shutter speed, focus, and zoom, as well as ISO. This is great for people who want to get creative and try something outside of the box. Since it can also be scary at first, most DSLRs conveniently come with an automatic feature as well. With practice, photographers become familiar with the effects of most variables and are able to easily alter focus, saturation, and other factors to fit the look they hope to achieve.

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5. Higher Level of Image ClarityThough many photographers falsely equate a high level of megapixels with a good quality of image, this is not always the case. Even DSLRs with lower megapixels may be capable of taking clearer, more precise images than compact models featuring higher megapixels. This is because of the image sensors. When a high level of megapixels are crammed together on the small sensors of most compact cameras, the effect is a lot of digital noise or image clutter. DSLR cameras do not have this issue because of their much larger sensors, providing far clearer images. 6. Excellent for SurveillanceDSLR cameras are a favorite of the paparazzi, private detectives, and others interested in high-tech surveillance. Not only do most models allow for quick, manual focus, they come with multiple accessories to get the job done more easily, like lenses with night vision and super zoom, as well as the convenience of adjustable tripods. This is in addition to the fact that they are capable of taking some of the clearest images possible. 7. Professional LookDigital SLR cameras not only look professional with their large size and multiple lenses, but also produce some of the highest quality photographs in the world. They are the leading choice for most professional photographers, and thanks to the ability to adjust all settings manually, they are an excellent tool for learning more about photography. 8. RAW Imaging CapabilitiesDigital SLR cameras come with RAW imaging capability, something that is absent with most non-DSLR models. What this means is that the camera is capable of producing a completely pure image.

There is no processing within the camera itself. This equates to better detail and more flexibility during the editing stage. 9. Greater Depth of FieldPoint-and-shoot digital cameras are limited to an automatic depth of field. With a DSLR on the other hand, it is possible to adjust the aperture as needed. As a result, experimenting with the depth of field is not only possible, but easy. This means you can alter the focal point of the image by determining what will be in and out of focus in the final photo-graph. For example, you can take a photo where everything is in fo-cus, or where just a single subject is in focus, while the background is blurry. 10. Longer Battery LifeOn average DSLR cameras do not use batteries as quickly as stan-dard digital cameras. This is because standard cameras require a constantly-active sensor and LCD. DSLRs do not. Even a few extra hours of battery life can make a huge difference during a long pho-to shoot, as well as from a financial perspective. Choosing DSLR or Compact Digital DSLR cameras are an invest-ment, no question. For the non-professional photographer, the low-er priced DSLR cameras are usually advanced enough to serve their function. It is smart to purchase a camera that provides the option to use automatic focus until you are comfortable using manual. Of course, not everyone truly needs a DSLR camera to achieve their photographic goals.

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CASTRO

Meet Castro Troy [Ricardo Weir] a conscious and motivating upcoming artist with realistic and encouraging lyrics that you would not only enjoy, but can relate to. Some of his lyrics tell the tales of growing up and his experience in the streets of the ghetto.

Castro was born in Kingston and lived in Tivoli Gardens for a short period. At age six (6) his mother and little sister decided to move to Spanish Town where they lived at several locals in the town. He was educated at the Spanish Town Infant and Primary School, and later moved on to attend the Jonathan Grant High School where he completed his secondary education.

Growing up for Richardo, had its ups and downs with the complexities that comes with adolescence, but he was a balanced student that earned him the respect at school and at home where he was responsible for his little sister. His mom had to take charge of her circumstances; hence she had to take on the dual role of mother and father. His grandparents also played a pivotal role in his upbringing as a young man. His grandfather shared his meager earnings with the family which was well appreciated by all the members of the household and Castro is grateful for what his grandfather did during his childhood years. His mother and grandparents are a tower of strength and an inspiration for him.

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Castro sat and explained where his passion for music came from and why he wanted to become an artist. How he overcame his challenges and the motivating factors that has kept him going.

Castro: Growing up I always loved music. Anywhere I sat I would start knocking whatever I could find, especially on the desks at school. I used to free style. So I tell myself, why not write your own lyrics. That is how I started writing my own music by the time I reach fifth form in high school. I took it from there and continued the process because I realize the potential I had within myself to go far with my talent and I foresee no turning back.

What are some of the factors that caused you to gravitate towards music?

Castro: Reflection upon life’s journey – hard life, broken homes, single parenting are some of the factors that inspired my music. Also it is my duty to help my mother and those who I can. When I reflect on those moments in my life I am filled with joy. To do what I have to do without giving up or even holding back. The setbacks and trials were many, but I was determined to remain on top of things and not be conquered. I had to overcome and the inspiration made it easy.

Would you change anything about your life if you could?

Castro: I would not try to change my life for who I am. I have gained a lot from life’s experience so far – how to take responsibility for my actions, how to hold my head high, how to depend on me, and how to deal with issues. I would never change me.

How was your first experience when you performed on stage?

Castro: I must admit it was nerve racking being on stage for the first time. Seeing this large crowd of people before you waiting to hear what you were going to do I had to maintain my composure because these people are going to be my fans. I had to prove to them that I am capable to doing my thing to earn their respect and for them to recog-nize me as a future artist when they see and hear one.

What are some of the issues you face as an artist?

Castro: As an artist who has no name in the industry, I encounter a lot of struggles, under-minding, envy from others around me. People often make promises they do not fulfill, which often times leave you disappointed, but I am still trying.

Castro sees himself as in internationally acclaimed artist within a few years time, which will afford him the oppor-tunity to help others like himself. He advised kids to stay in school despite the struggles they may be facing, hold their heads high and never give up, only the strong will survive.

Castro: To prospective artists, stay focused, believe in yourself, and be confident. Empower yourself, the mind is a very powerful tool, whatever it conceives it can achieve.

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By Brenda GoodmanHealthDay Reporter

MONDAY, April 22 (HealthDay News) -- A pill may work as well as a puff when it comes to using marijuana to treat pain, according to a small but carefully controlled new study. Pain relief from pills may last longer, however, and may not leave people feeling as high as they do after they smoke the drug.

Medical marijuana is now legal in 18 states and the District of Columbia, according to the nonprofit group ProCon.org. Surveys show pain is one of the main reasons doctors prescribe it. But studies testing marijuana as a pain reliever have had mixed results. Some have shown that it works as well as mild opioid (narcotic) pain relievers like codeine, while others have indicated that the drug might actually make pain worse.

To learn more, researchers at the Substance Use Research Center of the New York State Psychiatric Institute pitted two strengths of smoked marijuana against two strengths of the drug dronabinol, which contains tetrahydrocannabinol, or THC, the same active ingredient as in marijuana plants.

Dronabinol has been FDA-approved since 1985 to treat the nausea and loss of appetite that commonly afflict patients with cancer and AIDS. Less is known about its effects on pain.For the government-sponsored study, researchers recruited 30 healthy, pain-free men and women who were already regular marijuana smokers.

During five experimental sessions, participants took a capsule and then 45 minutes later smoked a marijuana cigarette. The capsules contained either an inactiveplacebo, or 10 milligrams or 20 milligrams of dronabinol. The cigarettes were specially made by the U.S. National Institute on Drug Abuse, which funded the study. Cigarettes were standardized to contain marijuana with no THC, a low dose of the drug or a higher dose.

People in the study never knew whether they were smoking or swallowing the drug or how strong the dose was. Researchers made sure they never got a double hit of the drug during the same session.

The testing days were spaced at least two days apart, and participants were asked to refrain from smoking the night before their lab visits.

Several times during the sessions, researchers had each person place their hands in a water bath kept just above freezing temperatures. They measured how long it took study participants to feel pain and then how long they were able to tolerate the pain before they yanked their hand out of the water. Participants also answered questions about how intensely they felt the pain during the experiments and how high they felt.When researchers tallied their data, they found that both the smoked drug and the pill were about equally effective at controlling pain.

After smoking the strongest cigarettes or taking the highest strength of the pill, it took people an average of about 12 to 13 seconds longer to report feeling pain from the cold water compared to when they took the placebos. Both forms of the drug also significantly increased pain tolerance, the amount of time a person was able to stand the pain before they pulled their hand out of the cold water.

Additionally, study participants reported that their pain was decreased after they smoked either strength of marijuana cigarette and after they took the highest strength of the dronabinol capsules.

The biggest differences between the puffs and the pills had to do with how long it took the drug to work and how high people felt after they used it.

Researchers found that pain relief peaked about 15 minutes after people smoked the marijuana and wore off relatively quickly. The pills took longer to work, but the pain relief lasted three to four hours.

Participants also reported feeling much higher after smoking the drug compared to when they swallowed it. The feeling of being high usually outlasted any pain relief.

“If you think about it, if you’re someone who’s dealing with chronic pain, you’re going to have to be smoking several times a day, and for a lot of people that would not be feasible,” said study author Ziva Cooper, an assistant professor of clinical neurobiology at Columbia University, in New York City.

Cooper also noted that swallowing a pill might be a safer way to take the drug than smoking it. There’s some concern, though scant evidence, that smoking marijuana might increase the risk for lung cancer.

Dr. Gary Reisfield, an assistant professor of addiction medicine and chief of pain management services at the University of Florida College of Medicine, in Gainesville, praised the study for being “well-conceived and meticulously designed.”

He said the research should help doctors and patients better understand how to use the drug.

“Smoked cannabis works faster, but oral THC works longer. For the management of chronic pain and other symptoms, the duration of action is often more important than the rapidity of onset. It is more convenient, and often more desirable, to administer a medication two or three times daily rather [than] every two or three hours,” said Reisfield, who was not involved in the research.

When it comes to price, it costs somewhat more to swallow average doses of the drug than to smoke it, according to ProCon.org. At an average dose of two joints a day, it costs about $514 a month to smoke marijuana. The usual dose of dronabinol, which is the generic form of the drug Marinol, costs about $678 a month.

But dronabinol is often covered by insurance, so an insured patient would pay far less, between $15 and $30 each month for their prescription.

The study was published April 22 in the journal Neuropsychopharmacology.

MARIJUANA TO TREAT PAIN

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Discharging Debts A quick word about discharging debts, you may see many adverts in the press about reducing your monthly out goings, this type of company usually try to sell you a loan that is to pay of all of your current debts, this loan is then paid back over a very long period so the monthly payments are a lot smaller than before but the big problem is that you will end up paying back over twice as much as the origanal debt. This is because the interest charged can for one be alot higher than before and also you are paying the interest a lot longer. THIS TYPE OF LOAN IS BEST AVOIDED IF POSSIBLE!!!!!!!!

The other legal way to reduce or get rid of all of your debts is to declare yourself bankrupt. You would need to speak with a solicitor and your accountant about this as the law is changing all the time. The biggest problem with becoming bankrupt is that your credit rating will be reduced to zero for a number of years. You could use the methods in this guide to help increase your credit score but it could be an upward struggle. The plus side is that after a period you will be DEBT FREE and can start agian from fresh, somtimes this is wirth all the hassle.

It’s never easy to start in a new environment. The realm of the unknown is the border between where you’re leaving from and the beginning of where you’re going. Whether you’re starting or ending a voyaging it’s never easy.This epitome had become central to Student Bridge’s brainchild Kadene Yen. at the time of its conception.

"The transitioning process into college was never easy. The preparation or what you thought it was wasn’t enough and there’s no one there to direct you through. The onus is on you to learn, is way too under emphasized to new students"

Three months after starting as an undergraduate at the University of the West Indies. Kadene started facing challenges that built up from the guilt that she wasn’t taking full advantage of the opportunities around her. And missing the first in course exam (Biology) cemented the fact. The new college student had no option but to solve the problem, so she started writing reminders in her phone to alert her of important meetings and test dates. However this was insufficient com-pared to the abundance of other activities taking place on campus which contributes to a world class education.With this in mind she laid the foundation for StudentBridge in May 2011 on a cold night studying in the library. After receiving training and certification from the new Entrepreneurship Club hosted by the Career and Management Unit. Kadene finally gained the confidence and knowledge to creating her own start-up.StudentBridge the first school electronic notice board of its kind. And was born at the service of students who want more out of their school years. It officially started operation on May 25,2012 with its first member Alex Hillary a friend who signed up via Facebook with her.

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"THROUGH A RAPIST'S EYES"It seems that a lot of attackers use some tactic to get away with violence. Not many people know how to take care of themselves when faced with such a situation. Everyone should read this especially each and every girl in this world.

Through a rapist’s eyes! A group of rapists and date rapists in prison were interviewed on what they look for in a potential victim and here are some interesting facts:

1] The first thing men look for in a potential victim is hairstyle. They are most likely to go after a woman with a ponytail, bun! , braid or other hairstyle that can easily be grabbed. They are also likely to go after a woman with long hair. Women with short hair are not common targets.

2] The second thing men look for is clothing. They will look for women whose clothing is easy to remove quickly. Many of them carry scissors around to cut clothing.

3] They also look for women using their cell phone, searching through their purse or doing other activities while walking because they are off guard and can be easily overpowered.

4] The number one place women are abducted from / attacked at is grocery store parking lots.

5] Number two is office parking lots/garages.

6] Number three is public restrooms.

7] The thing about these men is that they are looking to grab a woman and quickly move her to a second location where they don’t have to worry about getting caught.

8] If you put up any kind of a fight at all, they get discouraged because it only takes a minute or two for them to realize that going after you isn’t worth it because it will be time-consuming.

9] These men said they would not pick on women who have umbrellas, or other similar objects that can be used from a distance, in their hands.

10] Keys are not a deterrent because you have to get really close to the attacker to use them as a weapon. So, the idea is to convince these guys you’re not worth it.

POINTS THAT WE SHOULD REMEMBER

1] If someone is following behind you on a street or in a garage or with you in an elevator or stairwell, look them in the face and ask them a question, like what time is it, or make general small talk: can’t believe it is so cold out here, we’re in for a bad winter. Now that you’ve seen their faces and could iden-tify them in a line- up, you lose appeal as a target.

2] If someone is coming toward you, hold out your hands in front of you and yell Stop or Stay back! Most of the rapists this man talked to said they’d leave a woman alone if she yelled or showed that she would not be afraid to fight back. Again, they are looking for an EASY target.

3] If you carry pepper spray (this instructor was a huge advocate of it and carries it with him wherever he goes,) yelling I HAVE PEPPER SPRAY and holding it out will be a deterrent.

4] If someone grabs you, you can’t beat them with strength but you can do it by outsmarting them. If you are grabbed around the waist from behind, pinch the attacker either under the arm between the elbow and armpit or in the upper inner thigh - HARD.

One woman in a class this guy taught told him she used the underarm pinch

on a guy who was trying to date rape her and was so upset she broke through the skin and tore out muscle strands the guy needed stitches. Try pinching yourself in those places as hard as you can stand it; it really hurts.

5] After the initial hit, always go for the groin. I know from a particularly unfortunate experience that if you slap a guy’s parts it is extremely painful. You might think that you’ll anger the guy and make him want to hurt you more, but the thing these rapists told our instructor is that they want a woman who will not cause him a lot of trouble. Start causing trouble, and he’s out of there.

6] When the guy puts his hands up to you, grab his first two fingers and bend them back as far as possible with as much pressure pushing down on them as possible. The instructor did it to me without using much pressure, and I ended up on my knees and both knuckles cracked audibly.

7] Of course the things we always hear still apply. Al-ways be aware of your surroundings, take someone with you if you can and if you see any odd behavior, don’t dismiss it, and go with your instincts. You may feel little silly at the time, but you’d feel much worse if the guy really was trouble.

FINALLY, PLEASE REMEMBER THESE AS WELL....

I know you are smart enough to know these pointers but there will be some, where you will go “hmm I must remember that” After reading, forward it to someone you care about, never hurts to be careful inthis crazy world we live in.

1. Tip from Tae Kwon Do: The elbow is the strongest point on your body. If you are close enough to use it, do it.

2. Learned this from a tourist guide to New Orleans: if a robber asks for your wallet and/or purse, DO NOT HAND IT TO HIM. Toss it away from you.... chances are that he is more interested in your wallet and/or purse than you and he will go for the wallet/purse. RUN LIKE MAD IN THE OTHER DIRECTION!

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3. If you are ever thrown into the trunk of a car: Kick out the back tail lights and stick your arm out the hole and start waving like crazy. The driver won’t see you but everybody else will. This has saved lives.

4. Women have a tendency to get into their cars after shopping, eating, working, etc., and just sit(doing their checkbook, or making a list, etc. DON’T DO THIS! The predator will be watching you, and this is the perfect opportunity for him to get in on the passenger side, put a gun to your head, and tell you where to go. AS SOON AS YOU CLOSE the DOORS, LEAVE.

5. A few notes about getting into your car in a parking lot, or parking garage: A. Be aware: look around your car as someone may be hiding at the passenger side, peek into your car, inside the passenger side floor, and in the back seat. (DO THIS TOO BEFORE RIDING A TAXI CAB). B. If you! U are parked next to a big van, enter your car from the passenger door. Most serial killers attack their victims by pulling them into their vans while the women are attempting to get into their cars. C. Look at the car parked on the driver’s side of your vehicle, and the passenger side. If a male is sitting alone in the seat nearest your car, you may want to walk back into the mall, or work, and get a guard /policeman to walk you back out.

IT IS ALWAYS BETTER TO BE SAFE THAN SORRY. (And better paranoid than dead.)

6. ALWAYS take the elevator instead of the stairs. (Stairwells are horrible places to be alone and the perfect crime spot).

7. If the predator has a gun and you are not under his control, ALWAYS RUN! The predator will only hit you (a running target) 4 in 100 times; and even then, it most likely WILL NOT be a vital organ. RUN!

8. As women, we are always trying to be sympathetic: STOP IT! It may get you raped, or killed. Ted Bundy, the serial killer, was a good-looking, well educated man, who ALWAYS played on the sympathies of unsuspecting women. He walked with a cane, or a limp, and often asked “for help” into his vehicle or with his vehicle, which is when he abducted his next victim.

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I-NationKirk (Ras I Nation) Scarlet founder and manager of I- Nation Books and necessities, which Is one of the main sources of Afrocentric Books in Jamaica.

Ink Wall met with Kirk at the Bob Marley Museum in St. Andrew where he shared with us his inspirational journey and the entirely of making I- Nation a reality.

Kirk Scarlet grew up in Kingston from point side Olympic Gardens’ then to Tivoli Gardens he moved around a bit before he went to St. Elizabeth then returned to Kingston. He noted that he was originally from Tivoli Gardens West Kingston. Kirk attended the Glen Stewart All Age School in St. Elizabeth he then went to John Mills All Age, Arden High School. He noted that he attended a few other schools.

Growing up Kirk wanted to become a Scientist but after entering high school he was not interested in school any more. He felt that school was retarding his whole persona. It was a letdown than what his expectation were. With his dreams of becoming a scientist shattered Kirk got rebellious. Kirk always felt there was always more to life than just living a routine. He went to church to find the answers but he couldn’t, it wasn’t what he was looking for. Neither school nor his family had the answers he was seeking. He then embraced Rastafarianism in high school, that’s when he found solace and the end of his rebellion.

In 2003 Kirk went to the Rastafarian Global Reasoning at the University of the West Indies. This was his first encounter meeting with so many members of the Rastafarian communities from around the world. He would normally embrace Rastafari on a much smaller scale with the limited knowledge he had about Rastafari. Kirk explained that he gained a vast amount of intellectual knowledge which stirred him, while he sat and listen to the Elders/Kingman as they share knowledge. But something was still lacking, it was not until he went and listen to the female elders/ sistren’s, that’s when he felt a fire deep within and strong spiritual awakening.

While at the Global Reasoning Kirk met with a particular sistren and they became close friends. One day he saw her with a book Wretched of the Earth by Frantz Fanon the name of the book caught his interest, she told him that she was reading it for her master’s degree thesis but he could have it. A week after she returned home, she called him and was surprise to find out that he read the entire book within a week. He also could reason on it profoundly while many others thought Wretched of the Earth was a tedious book to read. The book created a hunger for more Afro-centric knowledge that he couldn’t find in the book stores. She started sending him more books such as: The Iceman Inheritance and From Niggas to Gods. Those three books really mold I-Nation into being.

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From reading those three books, a plethora of many other Philosophical and Afro-centric books got read some of which he bought from Mutabarukas’ book store in New Kingston. Kirk then realized that his friends were showing interest in his books.

He decided to get more books but did not have the money to purchase the books and give them away for free. He started to let persons pay a cost for the books, while his sistren was sent him more. He started riding on his bicycle selling books. He then realized that more persons were becoming interested in the books.

In February 2005 where he attended Portia Simpson Miller” Fi Wi Sin Ting”, where he met Empress Mitsy who had a huge Network with books stores in Chicago. They talk and from there she began to send him books by the boxes and became his main supplier .Kirk then filled his box with books which he fixed on his bicycle and started riding to various areas selling his books. Apart from his friends his main targets were recording artists. He theorized that the Artist can pass on the message from the book to the masses through their music. That was his strategy.

Kirk spoke of his friend from high school Blacks who had passed on. Blacks would caution Kirk that he needed a bike or he would hurt his back if he continued to ride around with the heavy boxes but Kirk would reply telling him that he don’t have the funds to buy a bike. Kirk said that one day Blacks gave him US$1000 to get a motorcycle but it wasn’t enough so he saved up the additional funds and got a motorcycle.

Kirk also spoke of a friend who was building plaza and offered him a store to sell his books. He was contemplating on what to call his store when one of his female friends said to him “why not call it I-Nation because that is your spirit, that’s your vibration” she said. He named the store I-Nation Books and Necessities and I-Nation eventually became his. But the Store didn’t last because it was costing him too much. Kirk de-cided to close the store and went back to being mobile.

Kirk recommends that most Afro-centric book should be taught in school because they teach

a lot about morals and the love for one self. Kirk believes that we would have a less violent society if these books were being taught in schools and being read by the general public.

Today you can find I-Nation at almost all cultural events throughout Jamaica .So the next time you go to one of these events, look out for him and check out his books I am positive that you will learn something new.

Recommended Books:1. Wretched of the Earth by Frantz Fanon2. The iceman inheritance by Michael Bradley3. From Niggas to Gods by Andre Akil and J. Clopton

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What is an impacted tooth?

An impacted tooth is one which has been prevented from erupting into the mouth. The tooth may be block by another tooth, or dense bone or a pathological condition. Any tooth can be impacted, but more often than not, impacted teeth are “wisdom teeth” or third molars as dentists call them.

Some people have enough room in the back of their mouth for the third molars to grow out straight and healthy, they may function well for a life time. However, many others don’t have enough room and the wisdom tooth get crowded and tilted.

What Harm can impacted teeth do?

1. Impacted teeth may grow in any direction; however they often grow forward and push against the adjacent second molar. This can result in pain in the second molar and possibly damage the roots or crown. The second molar may also be pushed out of position.

2. All teeth develop in sacs deep in the bone. If the tooth erupts normally, the sac generally disappears. If the tooth is impacted, the sac can fill with fluid and enlarge to form a cyst. The cyst can cause destruction of surrounding bone and damage other teeth in the area.

3. Whenever saliva can reach the tooth, decay may occur, and since such cavities cannot be filled severe pain may result. This may be followed by the formation of an abscess.

4. Bacteria in the saliva may cause an infection around the crown of the wisdom tooth and under the flap of gum tissue which may be covering the part of the tooth. This infection may spread to the cheek, throat or neck and result in severe pain, stiffness of the jaws, fever, and severe generalized illness.

5. Pressure from wisdom teeth may cause crowding of the front teeth. This is why some orthodontists do not consider orthodontic treatment complete until impacted third molars have been removed.

When is it best to have wisdom teeth removed?

The oral and maxillofacial surgeon can study x-rays of the teeth and jaws, and can frequently tell by the teen years if the wisdom teeth are going be impacted. At this stage the roots are not fully formed in most people the

bone is less dense. Therefore, the wisdom teeth are less complicated to remove and the healing is generally faster.

What is it like to have an impacted tooth remove?

Because the impacted tooth is usually completely beneath the surface of the gum and often encased in bone, we consider its removal an operation in every sense of the word.This is said not to frighten prospective patient, but rather to give a better understanding about certain features regarding cost, careful preparations and the need for good aftercare.

Both local and general anesthesia or sedation may be used. The surgeon chooses the method of treatment based on each individual situation. Having a comfortable patient helps to control bleeding allows the surgeon to work without hast and causes less physiological disturbance to the patient.

The actual removal of the tooth is done in keeping with recognized surgical principles, with meticulously sterile instruments, good light, a dry operating field, gentle handling of the soft tissue, bone and a well trained team.

Depending on the degree of difficulty of the individual case, the procedure may last from fifteen to sixty minutes. If sedation or general anesthesias are used there will be a recovery period from thirty to ninety minutes. The surgical wound will be sutured with a material of the surgeons’ choice. Most often dissolving sutures are used.

What Should I expect after surgery?

After any surgical procedure a certain amount of discomfort is anticipated. For this reason you will be provided with prescription for medication before you leave the office. You should take one of the pain tablets as soon as you arrive home before the local anesthesia wears off. After which the other prescribe medicine should be taken as directed by the doctor.

Your Surgeon will decide if antibiotics medication is necessary and if this medication has been prescribed then it should be taken until all tablets are taken.

Swelling after surgery is normal. You should expect to be most swollen thirty six to forty eight hours after surgery. The swelling then begins to resolve.

Certain individuals have bruising after the wisdom teeth surgery. The bruising may extend to the neck and chest. This should not alarm you as in some individuals this is the normal sequence of events.

Stiffness of the jaws is a normal occurrence after surgery and is usually at its worse after two or three days. One should start to exercise the jaws on the second or third post-operative day to return the jaws to normal.

Although it will probably be difficult to eat after surgery in the mouth one must remember that the body heals itself by drawing upon its reserve of protein, vitamins, minerals, calcium and iron. Failure to replenish the body’s supplies of the above nutrients can result in fatigue, infection and even delay healing. For the first twenty four hours following surgery your food and beverages should be warm or cold -Not Hot. Eggs, custards, yogurt, milkshakes, baby foods are nutritious and manageable. Fluid intake should be approximately two litres or eight juice glasses per day for the average adult.

Are there any Complications or risk?

There are several problems that might occur after the extraction(s) have been completed. Some of these problems are unavoidable and natural, while others are under the control of the patient. The suggestions contained in the sections below are general guidelines by which a patient will be expected to abide, but the patient should follow all directions that are given by the surgeon in addition to the following guidelines. Above all, the patient must not disregard the given instructions; doing so is extremely dangerous and could result in any number of problems ranging in severity from being merely inconvenient (dry socket) to potentially life-threatening (serious infection of the extraction sites). Bleeding and oozingBleeding and oozing are inevitable and should be expected to last up to three days (although

Impacted Teeth

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by day three it should be less noticeable). Rinsing the mouth during this period is counter-productive, as the bleeding stops when the blood forms clots at the extraction sites, and rinsing out the mouth will most likely dislodge the clots. The end result will be a delay in healing time and a prolonged period of bleeding. Gauze pads should be placed at the extraction sites, and then should be bitten down on with firm and even pressure. This will help to stop the bleeding, but should not be overdone as it is possible to irritate the extraction sites and prolong the bleeding or remove the clot. The bleeding should decrease gradually and noticeably upon changing the gauze. If the bleeding lasts for more than a day without decreasing despite having followed the surgeon’s directions, the surgeon should be contacted as soon as possible. This is not supposed to happen under normal circumstances and signals that a serious problem is present. A wet tea bag can replace the gauze pads. Tannin contained in tea can help reduce the bleeding.Due to the blood clots that form in the exposed sockets as well as the abundant bacterial flora in the mouth, an offensive smell may be noticeable a short time after surgery. The persistent odor often is accompanied by an equally rancid-tasting fluid seeping from the wounds. The smell and taste are described by some individuals as unbearable at times, yet regular rinsing of the mouth with salt water or mouthwash can help to temporarily reduce the smell and/or taste. These symptoms will diminish over an indeterminate amount of time, although one to two weeks is normal. While not a cause for great concern, a post-operative appointment with one’s surgeon seven to ten days after surgery is highly recommended to make sure that the healing process has no complications and that the wounds are relatively clean. If infection does enter the socket, a qualified dental professional can gently plunge a plastic syringe (without the hypodermic needle) full of a mixture of equal parts hydrogen peroxide and water or chlorhexidine gluconate, which also comes in the form of a mouth wash, into the sockets to remove any food or bacteria that may collect in the back of the mouth. This is less likely if the person has his/her wisdom teeth removed at an early age.

Dry socket A dry socket, also known as alveolar osteitis, is a painful inflammation of the alveolar bone (not an infection); it occurs when theblood clots at an extraction site are dislodged, fall out prematurely, or fail to form. In some cases, this is beyond the control of the patient.

However, in other cases this happens because the patient has disregarded the instructions given by the surgeon. Smoking, blowing one’s nose, spitting, or drinking with a straw in disregard to the surgeon’s instructions can cause this, along with other activities that change the pressure inside of the mouth, such as sneezing or playing a musical instrument. The risk of developing a dry socket is greater in smokers, in diabetics, if the patient has had a previous dry socket, in the lower jaw, and following complicated extractions. The extraction site will become irritated and painful, due to inflammation of the bone lining the tooth socket (osteitis). The symptoms are made worse when food debris is trapped in the tooth socket. The patient should contact their surgeon if they suspect that they have a case of dry socket. The surgeon may elect to clean the socket under local anesthetic to cause another blood clot to form or prescribe medication in topical form (e.g. Alvogel) to apply to the affected site. A non-steroidal anti-inflammatory drug (NSAID) such as ibuprofen may be prescribed by the surgeon for pain relief. Generally dry sockets are self-limiting and heal in a couple of weeks without treatment.

SwellingSwelling should not be confused with dry socket, although painful swelling should be expected and is a sign that the healing process is progressing normally. There is no general duration for this problem; the severity and duration of the swelling vary from case to case. The surgeon will tell the patient how long they should expect swelling to last, including when to expect the swelling to peak and when the swelling will start to subside. If the swelling does not begin to subside when it is supposed to, the patient should contact his or her surgeon immediately. Swelling usually lasts one week. While the swelling will generally not disappear completely for several days after it peaks, swelling that does not begin to subside or gets worse may be an indication of infection. Swelling that re-appears after a few weeks is an indication of infection caused by a bone or tooth fragment still in the wound and should be treated immediately.

Nerve injury Nerve injury is primarily an issue with extraction of third molars but can occur with the extraction of any tooth should the nerve be near the surgical site. Two nerves are typically of concern and are found in duplicate (on the left and right side):•Theinferioralveolarnerve,whichentersthe

mandible at the mandibular foramen and exits the mandible at the sides of the chin from the mental foramen. This nerve supplies sensation to the lower teeth on the right or left half of the dental arch, as well as sense of touch to the right or left half of the chin and lower lip.•Thelingualnerve,whichbranchesoffthemandibular branches of the trigeminal nerve and courses just inside the jaw bone, entering the tongue and supplying sense of touch and taste (with taste fibres supplied via the Chorda tympani nerve) to the right and left half of the anterior 2/3 of the tongue as well as the lingual gingiva (i.e. the gums on the inside surface of the dental arch).Such injuries can occur while lifting teeth (typically the inferior alveolar) but are most commonly caused by inadvertent damage with a surgical drill. Such injuries are rare and are usually temporary. Depending on the type of injury (i.e. Seddon classification:neuropraxia, axonotmesis, and neurotmesis) they can be prolonged or permanent. In rare cases it is also possible for bleeding into the nerve canal to also cause an injury to the nerve due to the increased pressure of the blood build up. The risk of nerve damage can be reduced by performing a coronectomy instead of a complete extraction.

81

Below is a listing of general tips that should be taken when cleaning any of the components or peripherals of a computer as well as tips to help keep a computer clean.

1. Never spray or squirt any liquid onto any computer component. If a spray is needed, spray the liquid onto a cloth and then use that cloth to rub down the component.

2. You can use a vacuum to suck up dirt, dust, or hair around the computer on the outside case. However, do not use a vacuum for the inside of your computer as it generates a lot of static electricity that can damage the internal components of your computer. If you need to use a vacuum to clean the inside of your computer, use a portable battery powered vacuum designed to do this job or try using compressed air.

3. When cleaning a component or the computer, turn it off before cleaning.

4. Be cautious when using any cleaning solvents; some individuals may have allergic reactions to chemicals in cleaning solvents and some solvents can even damage the case. Try to always use water or a highly diluted solvent.

5. When cleaning, be careful not to accidentally adjust any knobs or controls. In addition, when cleaning the back of the computer, if anything is plugged in, make sure not to disconnect any of the plugs.

6. When cleaning fans, especially the smaller fans within a portable computer or laptop it's suggested that you either hold the fan or place something in-between the fan blades to prevent it from spinning. Spraying compressed air into a fan or cleaning a fan with a vacuum may cause damage or back voltage to be generated.

7. Never eat or drink around the computer.8. Limit smoking around the computer.

Cleaning toolsAlthough many companies have created products to help improve the process of cleaning your computer and peripherals, users can also use household items to clean their computers and peripherals. Below is a listing of items you may need or want to use while cleaning your computer or computer peripherals.Keep in mind that some components in your computer may only be able to be cleaned using a product designed for cleaning that component; if this is the case, it will be mentioned in the cleaning tips.

•Cloth-Aclothisthebesttoolusedwhenrubbingdownacomponent; although paper towels can be used with most hardware, we recommend using a cloth when ever possible. Caution: We only suggest you use a cloth when cleaning components such as the outside of the case, a drive, mouse, etc. You should not use a cloth to clean any circuitry such as the RAM or motherboard since they can generate ESD that can damage electronics.

•Waterorrubbingalcohol-Whenmoisteningacloth,itisbestto use water or rubbing alcohol. Other solvents may be bad for the plastics used with your computer.

•PortableVacuum-Suckingthedust,dirt,hair,cigarette particles, and other particles out of a computer can be one of the best methods of cleaning a computer. Over time, these items can restrict the airflow in a computer and cause circuitry to corrode. Do not use a standard vacuum as it can generate a lot of static electricity that can damage your computer.•Cottonswabs-Cottonswapsmoistenedwithrubbing alcohol or water are excellent tools for wiping hard to reach areas in your keyboard, mouse, and other locations.

•Foamswabs-Wheneverpossible,itisbettertouselint-freeswabs such as foam swabs.

Case cleaningWhy? Keeps the appearance of the computer looking new. During cleaning, if ventilation locations are found, these can be cleaned helping the case keep a steady airflow to the computer, keeping components cool and in good working condition.Procedure: The plastic case that houses the PC components can be cleaned with a lint-free cloth that has been slightly dampened with water. For stubborn stains, add a little household detergent to the cloth. It is recommended that you never use a solvent cleaner on plastics.

Make sure all vents and air holes are hair and lint free by rubbing a cloth over the holes and vents. It is also helpful to take a vacuum around each of the hole, vents, and crevices on the computer. It is safe to use a standard vacuum when cleaning the outside vents of a computer; however, if you need to clean the inside of the computer, use a portable battery powered vacuum to prevent static electricity

General Computer Cleaning Tips

General Computer Cleaning Tips

BAKED CHICKEN NUGGETS4 Servings, about 3 ounces eachChicken thighs, boneless, skinless 1-1/2 poundsReady-to-eat cereal, cornflakes, crumbs 1 cup Paprika 1 teaspoon herb seasoning . 1/2 teaspoon Garlic powder 1/4 teaspoon Onion powder 1/4 teaspoon

PREPARATION TIME: 15 MINUTESCONVENTIONAL COOKING TIME: 12 TO 14 MINUTES MICROWAVE COOKING TIME: 6 TO 8 MINUTES 1. Remove skin and bone; cut thighs into bite-sized pieces. 2. Place cornflakes in plastic bag and crush by using a rolling pin. 3. Add remaining ingredients to crushed cornflakes. Close bag tightly and shake until blended.4. Add a few chicken pieces at a time to crumb mixture. Shake to coat evenly.

CONVENTIONAL METHOD1. Preheat oven to 400˚ F. Lightly grease a cooking sheet. 2. Place chicken pieces on cooking sheet so they are not touching. 3. Bake until golden brown, about 12 to 14 minutes.

OVEN CRISPY CHICKEN4 Servings, about 4 ounces each

Broiler fryer chicken, cut-up 1 1/2 pounds . Whole milk. 1/4 cup Flour. 1/2 cup Paprika. 1 teaspoon Pepper 1/2 teaspoon Ready-to-eat flake cereal, slightly crushed 1 cup Vegetable oil 4 tablespoons.

PREPARATION TIME: 15 MINUTES COOKING TIME: 30 MINUTES

1. Remove skin and all visible fat from chicken. Place milk in large bowl. Add chicken pieces; turn to coat.2. Combine flour, paprika, and pepper on a plate. 3. Lift chicken pieces from milk and reserve milk. Coat chicken thoroughly with seasoned flour and place on a wire rack until all pieces have been coated. Redip chicken pieces into reserved milk. 4. Place crushed cereal on plate. Place chicken pieces on crushed cereal. Using 2 forks, turn chicken pieces in crushed cereal to coat. 5. Place chicken on a foil-lined baking tray; drizzle oil over chicken.6. Bake at 400˚ F, for 15 minutes. Turn chicken pieces over; continue to bake until chicken is thoroughly cooked and crust is crisp, about 15 more minutes.

PER SERVING:Calories 350Total fat 15 grams Saturated fat 4 grams Cholesterol 93 milligrams Sodium TURKEY-CABBAGE CASSEROLE4 Servings, about 2 cups eachCabbage, shredded 1 cup Ground turkey 1 pound Onions, chopped 1/2 cup White rice, uncooked 1 cup Tomato sauce 2 cupsGarlic powder 1/2 teaspoonGround oregano 1/2 teaspoonPREPARATION TIME: 10 MINUTES COOKING TIME: 60 MINUTES

TURKEY-CABBAGE CASSEROLE4 Servings, about 2 cups each

Cabbage, shredded 1 cup Ground turkey, 1 pound Onions, chopped, 1/2 cup White rice, uncooked,1 cup Tomato sauce 2 cups Garlic powder 1/2 teaspoon, Ground oregano 1/2 teaspoon

PREPARATION TIME: 10 MINUTES COOKING TIME: 60 MINUTES (1.) Place shredded cabbage in a lightly greased. 2-quart casserole dish. (2.) In skillet cook turkey until browned and no longer pink in color. Add chopped onions; stir occasionally and cook 3 minutes. Add uncooked rice to cooked turkey.(3.) Place turkey-rice mixture over cabbage in casserole dish. (4.)Combine tomato sauce, garlic, and oregano.Pour over cooked turkey. (5. )Cover and bake at 350˚ F, about 1 hour.

PER SERVING:Calories 380Total fat 11 grams Saturated fat 3 grams Cholesterol 77 milligrams Sodium 829 milligrams

CHEESE-STUFFED POTATOES4 Servings, two potato halves each

Baking potatoes 4 (8 ounces each) Lowfat cottage cheese 7/8 cupWhole milk 2 tablespoons. Onion, minced 2 tablespoons. Paprika 1/4 teaspoon

PREPARATION TIME: 20 MINUTESCONVENTIONAL COOKING TIME: 30 TO 45 MINUTES MICROWAVE COOKING TIME: 5 TO 10 MINUTES1. Scrub potatoes and remove any blemishes. TO BAKE:CONVENTIONAL METHOD:1. Preheat oven to 400˚ F.2. Place potatoes in oven and bake until tender, about 30 to 40 minutes. MICROWAVE METHOD:1. Pierce potatoes by using fork prongs.2. Cover potatoes with waxed paper. Heat on high until tender, about 5 to 10 minutes.

TO STUFF POTATOES:1. Slice each potato in half, lengthwise. Using a spoon, scoop out pulp, leaving about 1/4-inch thick shells, saving pulp.2. Blend cheese, milk, and onion. Add potato pulp;mix until light and fluffy.3. Fill potato halves with mixture. Sprinkle paprika over potatoes.

Note: Return to oven or microwave to reheat, for a few minutes, if desired.

PER SERVING:Calories 250Total fat 1 gram Saturated fat 1 gram Cholesterol 5 milligrams Sodium 216 milligrams

POTATO CAKES4 Servings, 1 cake eachNew potatoes, cooked,peeled, mashed 2 cupsEgg 1Flour 1 tablespoon Whole milk 2 tablespoons Vegetable oil 1/4 cup

PREPARATION TIME: 10 MINUTES COOKING TIME: 5 MINUTES 1. Mix mashed potatoes, egg, flour, and milk thoroughly.2. Shape into flat cakes, about 1/2-inch thick.3. Heat oil in skillet.4. Add potato cakes to hot skillet. Cook until golden brown and thoroughly heated.

PER SERVING:Calories 210Total fat 15 grams Saturated fat 3 grams Cholesterol 54 milligrams Sodium 222 milligrams

BAKED FRENCH TOAST4 Servings, about 2 slices each

White bread 8 1/2-inch-thick slicesEggs 5Whole milk 1-1/2 cups Sugar 1/4 cup Vanilla 1/2 teaspoon

PREPARATION TIME: 15 MINUTES COOKING TIME: 30 TO 40 MINUTES

1. Lightly grease a 13- by 9- by 2-inch baking pan.Cut each slice of bread into 2 even strips. Arrange bread strips in pan.2. In large bowl, mix eggs, milk, sugar, and vanilla with an electric mixer on low speed until well- blended, about 5 minutes.3. Pour egg mixture over bread strips; cover. Chill4 to 24 hours.4. Preheat oven to 425˚ F. Bake until eggs are set and toast is lightly browned, about 30 to 40 minutes.5. Serve with Cinnamon Sugar Topping.

PER SERVING:Calories 460Total fat 23 grams Saturated fat 7 grams Cholesterol 279 milligrams Sodium 581 milligrams

Bulgaria − Tarator2 cucumbers, peeled and chopped1 garlic clove, minced4 cups plain yoghurt1/2 cup water1/4 teaspoon salt2 Tablespoons dill, choppedtoasted almond slices, for garnishingIn a blender, puree cucumber and garlic, pulsing the blades toliquify the chopped cubes. Toss in the dill, salt, water, and yoghurtand mix well. Refrigerate at least 2 hours.When ready to serve, ladle into bowls and sprinkle with toastedalmonds.

China − Hot−Fried Crispy Shredded Beef4 eggs1/2 teaspoon salt4 oz. corn starch1 lb. topside of beef, cut into matchstick strips2 cups vegetable oil3 medium carrots, scraped and cut into matchstick strips2 spring onions, cut into 1 inch sections2 dry red chilies, shredded3 garlic cloves, crushed6 teaspoons sugar2 tablespoons soy sauce4 tablespoons wine vinegarMix together the eggs, salt and cornflour and toss the beef inthis until well coated. Heat the oil in a wok to 350 degree F, oruntil a cube of bread browns in 30 seconds, and stir−fry the beeffor 1 1/2 minutes or until crispy. remove and drain on paper towels.Reheat the oil and deep−fry the carrots for 1 1/2 minutes. Removeand drain on paper towels.Pour off most of the oil, leaving about 1 1/2 tablespoons in thebottom of the wok. Reheat, then add the spring onions, chilies andgarlic. Stir−fry together for about 30 seconds over the heat thenadd the sugar, soy sauce and vinegar. Return the meat and carrotsto the sauce. Toss over the heat and serve.

Germany − Neujahrspretzel2 cups milk2 eggs1/2 cup butter or margarine1 cup powdered sugar2 packs dry yeastWater2 teas. salt1 teas. vanilla extract1/2 cup sugar1/4 cup almonds, chopped7 cups flourHeat milk and butter until very warm (120−130 degrees F.).Mix yeast, salt, sugar, and 1 cup flour. Slowly beat intowarm milk. Beat for 2 minutes. Add eggs and 1 cup of flour.Beat for an additional 2 minutes. Add enough flour to form asoft dough. Knead until smooth and elastic, about 5 minutes.Place dough in a greased bowl. Let rise in a warm placeuntil doubled in bulk, about 1 hour. Punch dough down and letrise again until doubled (1 hour more). Divide dough in half.Shape pretzel as follows: Roll dough into a rope about 30 incheslong and 1 1/2 inches in diameter. Cross the ends leaving alarge loop in the center. Flip loop back onto crossed ends toform a pretzel. Repeat with remaining dough. Place pretzelson greased baking sheets. Let rise 15 minutes more. Bakeat 375 degrees F for 25 to 30 minutes or until golden brown.Cool on wire racks. Mix powdered sugar, water and vanilla toform a thin icing. Spread icing on pretzels and sprinkle withchopped almonds. Makes 2 large pretzels.

Diabetic Recipes

90

Diabetic Recipes

CHERRY PIE2 (16 oz.) cans pitted tart cherries

(in water − no syrup)

1 large box cook & serve sugar−free

vanilla pudding mix

1 small box sugar−free cherry gelatin

Sugar substitute to equal 4 tsp. sugar

1 baked 9−inch pastry shell

Drain cherries, reserving juice.

Set cherries aside.

In a saucepan, combine cherry juice and

dry pudding mix. Cook and

stir until mixture comes to a boil and is thickened and bubbly. Remove

from heat; stir in gelatin powder and sweetener until dissolved. Stir

in the cherries; transfer to pie shell. Cool completely. Store in refrigerator.

8 servings, 176 calories each, 293 mg sodium, 0 cholesterol,

24 gm carbohydrate, 3 gm protein, 8 gm fat

Diabetic Exchange: 1 starch, 1/2 fruit

CHICKEN TACOSPlan ahead when making this, as it needs to refrigerate 8 hours or overnight1/3 C. olive or vegetable oil1/4 C. lime juice4 garlic cloves, minced1 T. minced fresh parsley or1 tsp. dried parsley flakes1 tsp. ground cumin1 tsp. dried oregano1/2 tsp. pepper4 boneless skinless chicken breast halves (1 1/4 lb.)6 (8−inch) flour tortillas or taco shells, warmedToppings of your choiceIn a large resealable plastic bag or shallow glass container, combine the first8 ingredients. Add chicken and turn to coat. Seal or cover and refrigerate8 hours or overnight, turning occasionally. Drain and discard marinade.Grill chicken, uncovered, over medium heat for 5 to 7 minutes on each sideor until juices run clear.Cut into thin strips; serve in tortillas or taco shells with desired toppings.Serves 6.Nutritional Analysis: One serving (prepared with flour tortillas and withoutsalt; calculated without toppings) equals: 338 calories, 289 mg sodium,63 mg cholesterol, 28 gm carbohydrate, 27 gm protein, 12 gm fatDiabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat

COLORFUL CHICKEN STEW1 lb. boneless skinless chicken breasts, cubed1 (14 1/2 oz.) can Italian diced tomatoes, undrained2 medium potatoes, peeled and cut into 1/2−inch cubes5 medium carrots, chopped3 celery ribs, chopped1 large onion, chopped1 medium green bell pepper, chopped2 (4 oz.) cans mushroom stems and pieces, drained2 low−sodium chicken bouillon cubesArtificial Sweetener equal to 2 tsp. sugar1 tsp. chili powder1/4 tsp. pepper1 T. cornstarch2 C. cold waterIn a 5−quart crockpot, combine the first 12 ingredients.In a small bowl, combine cornstarch and water until smooth. Stir intochicken mixture. Cover and cook on LOW for 8 to 10 hours or untilvegetables are tender. Serves 10.Nutritional Analysis: One 1−cup serving equals: 123 calories,209 mg sodium, 25 mg cholesterol, 16 gm carbohydrate, 11 gm protein,1 gm fat, 3 gm fiber.Diabetic Exchanges: 2 vegetables, 1 very lean meat, 1/2 starch.

CHOCOLATE KAHLUA CAKE1 (18.25 oz.) box devil's food cake mix1 small (1 oz.) box sugar−free instantchocolate pudding mix1 C. nonfat vanilla yogurt1/4 C. vegetable oil1/3 C. skim milk1 large egg3 large egg whites1/3 C. Kahlúa liqueur1/3 C. semisweet chocolate chipsCocoaPreheat oven to 350ºF.

Coat a 13 x 9−inch baking pan with nonstick cooking spray and dust with cocoa.Place all ingredients except chocolate chips in a large bowl. Beat with mixerfor 2 minutes or until well blended. Stir in chocolate chips.Pour batter into prepared pan and bake for 50 minutes, or until a wooden pickinserted in middle comes out clean. Cool before cutting.Nutritional Information Per Serving: 205 calories; 8 g fat; 31 g Carbohydrates;3 g Protein; 13 mg cholesterol; 209 mg sodiumDiabetic Exchanges: 2 Bread/Starch; 1 1/2 Fat

CROCKPOT SHREDDED BEEF

SANDWICHES1 (3 lb.) boneless beef roast1 medium onion, chopped1/3 C. vinegar3 bay leaves1/2 tsp. salt (optional)1/4 tsp. ground cloves1/8 tsp. garlic powder12 hamburger buns, splitCut roast in half; place in a crockpot. Combine next 5 ingredients;pour over roast. Cover and cook on low heat for 10 to 12 hours or until meat is very tender.Discard bay leaves. Remove meat and shred with a fork.Serve on buns. Serves 12.NUTRITIONAL ANALYSIS: One 1/2 C. serving (prepared without salt,calculated without bun) equals: 173 calories, 53 mg sodium,78 mg cholesterol, 2 gm carbohydrate, 26 gm protein, 6 gm fatDIABETIC EXCHANGES: 3 lean meat

GARLIC−CAULIFLOWER STIR−FRY3 T. butter or margarine1 large head cauliflower (about 3 lb.),broken into florets2 garlic cloves, minced1 T. minced fresh parsley or1 tsp. dried parsley flakes1 1/2 tsp. lemon−pepper seasoningIn a skillet over medium heat, melt butter. Add cauliflower and garlic. Sprinkle with parsley and lemon pepper. Cook and stir for 12−15 minutes or until lightlybrowned and tender. Serves 8.Nutritional Analysis: One 1/2 cup serving (prepared with margarine andsalt−free lemon−pepper seasoning) equals: 63 calories, 78 mg sodium,0 cholesterol, 5 gm carbohydrate, 2 gm protein, 4 gm fatDiabetic Exchanges: 1 vegetable, 1 fat

Abet v. To aid, promote, or encourage the commission of (an offense).

Aboveboard adv. & adj. Without concealment, fraud, or trickery.

Abrasion n. That which is rubbed off.

Abscond v. To depart suddenly and secretly, as for the purpose of escaping arrest.

Accede v. To agree.

Barograph n. An instrument that registers graphically and continu-ously the atmospheric pressure.

Beau n. An escort or lover.

Banal adj. Commonplace.

Begrudge v. To envy one of the possession of.

Berth n. A bunk or bed in a vessel, sleeping-car, etc.

Chameleon adj. Changeable in appearance.

Chastity n. Sexual or moral purity.

Christendom n. That part of the world where Christianity is generally professed.

Coalescence n. The act or process of coming together so as to form one body, combination, or product.

Commitment n. The act or process of entrusting or consigning for safe-keeping.

Distrainor n. One who subjects a person to distress.

Divination n. The pretended forecast of future events or discovery of what is lost or hidden.

Dogmatic adj. Making statements without argument or evidence.

Duplex adj. Having two parts.

Drudgery n. Hard and constant work in any menial or dull occupation.

Embargo n. Authoritative stoppage of foreign commerce or of any special trade.

Elucidate v. To bring out more clearly the facts concerning.

Emaciate v. To waste away in flesh.

Equalize v. To render uniform.

Errant adj. Roving or wandering, as in search of adventure or oppor-tunity for gallant deeds.

Foliage n. Any growth of leaves.

Folk-lore n. The traditions, beliefs, and customs of the common people.

Forebode v. To be an omen or warning sign of, especially of evil.

Forgo v. To deny oneself.

Fresco n. The art of painting on a surface of plaster, particularly on walls and ceilings.

Gait n. Carriage of the body in going.

Gamut n. The whole range or sequence.

Genealogy n. A list, in the order of succession, of ancestors and their descendants.

Giddy adj. Affected with a whirling or swimming sensation in the head.

Gnash v. To grind or strike the teeth together, as from rage.

Hibernal adj. Pertaining to winter.

Homonym n. A word agreeing in sound with but different in meaning from another.

Hypothesis n. A proposition taken for granted as a premise from which to reach a conclusion.

Hexapod adj. Having six feet.

Hirsute adj. Having a hairy covering.

Illicit adj. Unlawful.

Idolize v. To regard with inordinate love or admiration.

Ichthyic adj. Fish-like.

Ignoble adj. Low in character or purpose.

Immaculate adj. Without spot or blemish.

Junction n. The condition of being joined.

Jargon n. Confused, unintelligible speech or highly technical speech.

Judiciary n. That department of government which administers the law relating to civil and criminal justice.

Jaundice n. A morbid condition, due to obstructed excretion of bile or characterized by yellowing of the skin.

Juggle v. To play tricks of sleight of hand.

Kiln n. An oven or furnace for baking, burning, or drying industrial products.

Knavery n. Deceitfulness in dealing.

Kerchief n. A square of linen, silk, or other material, used as a cover-ing for the head or neck.

Knickknack n. A small article, more for ornament that use.

Knead v. To mix and work into a homogeneous mass, especially with the hands.

Languid adj. Relaxed.

Lattice n. Openwork of metal or wood, formed by crossing or interlacing strips or bars.

Laudation n. High praise.

Leviathan n. Any large animal, as a whale.

Levy v. To impose and collect by force or threat of force.

Metaphysics n. The principles of philosophy as applied to explain the methods of any particular science.

Mettlesome adj. Having courage or spirit.

Midwife n. A woman who makes a business of assisting at childbirth.

Monarchy n. Government by a single, sovereign ruler.

Know Your words

Morbid adj. Caused by or denoting a diseased or unsound condition of body or mind.

Nebula n. A gaseous body of unorganized stellar substance.

Necromancer n. One who practices the art of foretelling the future by means of communication with the dead.

Nimble adj. Light and quick in motion or action.

Non-combatant n. One attached to the army or navy, but having duties other than that of fighting.

Nuptial adj. Of or pertaining to marriage, especially to the marriage ceremony.

Obligatory adj. Binding in law or conscience.

Obese adj. Exceedingly fat.

Opulent adj. Wealthy.

Opportunist n. One who takes advantage of circumstances to gain his ends.

Outlandish adj. Of barbarous, uncouth, and unfamiliar aspect or action.

Packet n. A bundle, as of letters.

Pagan n. A worshiper of false gods.

Paralyze v. To deprive of the power to act.

Pendulum n. A weight hung on a rod, serving by its oscillation to regulate the rate of a clock.

Penurious adj. Excessively sparing in the use of money.

Reconcilable adj. Capable of being adjusted or harmonized.

Refract v. To bend or turn from a direct course.

Reliquary n. A casket, coffer, or repository in which relics are kept.

Remuneration n. Compensation.

Repine v. To indulge in fretfulness and faultfinding.

Salacious adj. Having strong sexual desires.

Sanguine adj. Having the color of blood.

Sarcophagus n. A stone coffin or a chest-like tomb.

Scurrilous adj. Grossly indecent or vulgar.

Secede v. To withdraw from union or association, especially from a political or religious body.

Taxidermy n. The art or process of preserving dead animals or parts of them.

Telescope v. To drive together so that one slides into the another like the sections of a spy-glass.

Theologian n. A professor of divinity.

Timorous adj. Lacking courage.

Translucence n. The property or state of allowing the passage of light.

Ultimate adj. Beyond which there is nothing else.

Ubiquitous adj. Being present everywhere.

Unconscious adj. Not cognizant of objects, actions, etc.

Unsophisticated adj. Showing inexperience.

Usurious adj. Taking unlawful or exorbitant interest on money loaned.

Vaccinate v. To inoculate with vaccine virus or virus of cowpox.

Vagrant n. An idle wanderer.

Vegetal adj. Of or pertaining to plants.

Venous adj. Of, pertaining to, or contained or carried in a vein or veins.

Verbiage n. Use of many words without necessity.

Wampum n. Beads strung on threads, formerly used among the American Indians as currency.

Weak-kneed adj. Without resolute purpose or energy.

Well-to-do adj. In prosperous circumstances.

Wintry adj. Lacking warmth of manner.

Witticism n. A witty, brilliant, or original saying or sentiment.

Know Your words

Fractions, Squaring, CubingSame as multiplying. Multiplyby self.1 1 1(½)2=−•−=−2 2 4

Note that ¼ is LESS than ½,hile for numbers greater than1 the square is larger.(½ ) 3 is1 1 1 1−•−•−=−2 2 2 8Average: Arithmetic Mean Sum of Terms−−−−−−−−−−−−Number of TermsAverage 5, 5, 10, 20:5+5+10+20−−−−−−−−−− = 104Mode: Most frequently occurring number.Mode of 5, 5, 10 and 20 is 5.

Median: Number in middle when numbers ordered from smallest to largest.

Median of 10, 11, 17, 19 and 20 is 17.Median of an EVEN number of terms. Since there is nosingle middle number, the median is half way betweenthe two middle numbers or the average of the two middle numbers.

Median of 10, 13, 19 and 20?The two middle numbers are 13 and 19. Halfway between or the average is 16.

Weighted AverageA class of 3 students has an average grade of 70. The other class of 5 students has an average of 80. What is the average for the school?(It’s NOT 75.)

Assume ALL 3 students in first class got exactly 70.Assume ALL 5 five in second class got exactly 80.Compute usual average:Sum of Terms−−−−−−−−−−−− =Number of Terms70+70+70+80+80+80+80+80−−−−−−−−−−−−−−−−−−−− = 83•70+5•80−−−−−−−−−−−− = 76.25 8

Difficult weighted average questions use variables (a, b)for the number of students:a•70+b•80−−−−−−−−−−−− a + b

May (sometimes) / Must (always) be true X is a positive integer.

X2 > X MAY be true if X=2. But MUST be true is FALSE,since X could equal 1.

One false example (a counter example) proves a MUST (be true) FALSE.

One true example proves a MAY (be true) TRUE.Inequalities (X > 6)Like equalities (X = 6)anything done to one side of the equation, do to the otherside, EXCEPT when multiplying or DIVIDING by a NEGATIVE, switch inequality sign.(8 > 6)Multiply both sides by –1 is NOT: (-8 > - 6), but is(-8 < -6).

Percent - Part from Whole What (part) is 15% of 60(whole)?15% = 15/100 or .15y% = y/100 or move decimalpoint two spaces to convert:

Part=Percent•WholeX=15/100•60ORX=.15•60X=9

Percents are the same asfraction questions: What(part) is 3/20 of 60 (whole)?Part=Fraction•Whole

Percent - Part from Whole,but very large or smallpercentagesWhat (part) is .15% of 60(whole)? Note the decimal point.15% = .15/100 or .0015Part=Percent•WholeX=.15/100•60ORX=.0015•60X = .09

What is 300% of 60?300% = 300/100 or 3Part=Percent•WholeX=300/100•60ORX=3•60=180

Percent – Missing Percent 16 is what percent of 80?(part = 16, whole = 80)Part=Percent•Whole16=X/100•80X = 20OR solve for decimal16=D•80D = .2, and convert to percent by moving decimal point.. 2 = 20%

Math Facts

Percent – Missing Whole (working backwards)16 is what 20% of what?(part = 16, percent = 20%)Part=Percent•Whole16=20/100•XX = 80

Percent - Increase What is 10% more than 90?Many alternate wordings like:After a 10% increase from 90?Part=Percent•WholeX=110/100•90=99ADD the original 100% AND the additional 10%.

Note the “part” is more than the whole if increased.Percent - DecreaseWhat is 15% less than 20?Many alternate wordings like:A $20 shirt on sale for 15%off (the full price) costs?Part=Percent•WholeX=85/100•20=17But the original 100% MINUSthe decrease is the percent(85% = 100% - 15%)Multiple (usually 2) percent changes

A store buys cakes wholesale for $10, and adds 50% to get the fresh-cake retail price. If the cake does not sell in a week, the store reduces the fresh-cake retail price by 50% and sells as week-old cakes.A week-old cake costs?(It’s NOT $10)Solve as TWO separate problems. From the firstsentence (underlined), solve for the fresh-cake retail price.This is a simple percent increase problem.Part=Percent•WholeX=150/100•$10=$15Then reduce the $15 by 50%.

The $15 is now the new whole (sometimes call new “base”).

This second part is just a simple (50%) percent decreaseproblem.Part=Percent•WholeX=50/100•$15=$7.5

Change the whole or base when doing multiple percentchanges.

Ratios - Part to Part, no whole The ratio of apples to oranges is 3 to 2. There are 15 apples.How many oranges?Keep apples on top

3 15 X−−−−− = −− NOT −−2 X 15

keep oranges on bottom

Cross-multiply to solve for X if answer not obvious. X = 10You can put all apples on top or all apples on bottom, but don’t mix in one equation.

Math Facts

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