2840 E Skyline Dr
Tucson AZ 85718
520-954-3757
520-731-1000
Murals/Faux Finishes/Fine Art Commercial & Residential
C. SIMPSON MURALS & DESIGN
Tucson/Phoenix Area
719-838-1187
7545 S Houghton Rd, Suite #3
Tucson AZ 85747
520-572-8788
520-792-9222
520-591-9509
520-207-3090
8140 S Houghton
Tucson
AZ
85757
520-405-8329
contact@rinconcommunity.com
www.rinconcommunity.com
4110 S Houghton Rd
Tucson AZ 85747
520-822-6388
520-437-3339
520-256-7409
520-207-4063
9080 E Valencia Rd
Tucson AZ 85747
13190 E Colossal Cave Rd, Suite 170,
Vail AZ 85641
520-762-0080
FAX 520-762-8550
nils.krausser.pu0x@statefarm.com
1646 S. Research Loop #100
Tucson AZ 85710
520-574-9200
520-481-8924
FAX 520-574-9300
520-256-7409
520-207-4063
9050 E Valencia Rd
Tucson AZ 85747-4900
520-664-1624
520-519-1327
10180 E Rita Rd
Tucson AZ 85747
520-762-9688
Website:www.stritainthedesert.org.
Tucson AZ 85747
520-574-1777
P.O. Box 869
Vail AZ 85641-0869
520-235-7665
Services at Empire High School/Office 8000 S Kolb Rd #190
Tucson AZ 85756
520-722-1220
9040 E Valencia Rd #118
Tucson AZ 85747
520-623-2422
FAX 520-574-2148
13801 E. Benson Hwy.,Suite C
Vail AZ 85641-9023
520- 879-2094
520-647-3845
9040 Rita Rd
Tucson AZ 85747
520-626-1718
520-266-2056
FAX 520-626-1794
6245 E Broadway, Suite 540
Tucson AZ 85711
520-745-3090 x105
Toll Free 888-735-1609
FAX 520-745-8606
13105 E Colossal Cave Rd
Vail AZ 85641
520-762-0477
520-850-4824
FAX 520-762-0479
13955 E Colossal Cave
Vail AZ 85641
P O Box 15115
Tucson AZ 85708
520-917-6749
520-603-0263
18590 S Nogales Highway
Green Valley AZ 85614
520-400-7234
888-458-5888 xtn 1002
FAX 866-358-8241
jacqueline.atkins@wellsfargo.com
13005 E Benson Hwy
Vail AZ 85641
9560 E 22 nd St
Tucson AZ 85716
520-886-8100
520-240-6221
FAX 520-886-8105
Pet Day and Community Sale behind the Barn at the Rincon Valley Farmers & Artisans Market December 19th from 9am to 2pm.
Pet Day and Community Sale behind the Barn Saturday December 19th from 9am to 2pm. Pet Shots are from 9am to noon behind the barn. Check out the Community Sale for gently used household item, collectibles, antiques and more. The Rincon Valley Farmers & Artisans Market is open every Saturday 9:00am to 2pm so come by and check out our farmers & artisans. We have fresh locally grown pesticide-free and organic produce! Locally harvested honey and bee products, locally grown lavender and much, much more! Don't forget to check out our Artisans inside the Barn! Handmade jewelry, artwork, furniture, lotions, skin care and more! We are located in and around the big green and white Barn about 4 miles east of the entrance to Saguaro National Park on Old Spanish Trail on the way to Colossal Cave Park and 2 miles west of Camino Loma Alta. The Rincon Valley Farmers & Artisans Market is a project of the Rincon Institute, a non-profit organization. Interested in becoming a vendor? You can visit our website at www.rvfm.org or you can contact Laura Brumbelow, Market Coordinator at 591-BARN(2276) or via email rvfm@rinconinstitute.org for more information.
Empire High School Republican Congressional District 8 Primary Candidates Debate Jan 26, 2010
Vail Internal Medicine
Primary Care Doctor
13180 E. Colossal Cave Rd.
Vail, AZ 85641
Ph: 520-762-1557
Fax: 520-762-8019
Immaculate home for rent in friendly Rancho del Lago neighborhood. 2086 sq ft, 3 BR, 2 BA, great room and living/dining room. Lennar home built in 2006.
Split floor plan, master suite, large/walk-in closets, 3-car garage, neutral-colored decor, built-in entertainment center for wide screen TV.
Kitchen with granite, cherry cabinetry, breakfast bar, GE stainless steel appliances, large pantry.
Ceiling fans and blinds throughout. Wired for security.
Large low maintenance backyard and patio, unobstructed views, built-in BBQ, concrete pavers, benches, synthetic grass & sandbox.
Excelling Vail School District, nearby amenities, easy access to I-10, ~20 minutes from airport and DMAFB.
No smokers; no pets.
Available mid-October 2009.
Asking $1,300.00 per month. Security Deposit: $1,300 Application fee: $25 Minimum 9-month lease preferable.
Call (520) 405-3494 or (520) 661-4135
13646 E Aviara Place
Ladies and Gentlemen,
Here is a broad layout for Thursdays routing.
The vast majority of our busses will be out of the bus yard by 6:00 a.m. That will give us an opportunity to make sure all of our busses are on the appropriate side of the tracks before the closure. With my busses staged out of the yard, Acacia, and Old Vail students will be picked up at their regular times and arrive at school at or near their regular times. We anticipate a significant amount of traffic on the roadway which may impact or schedules.
There are 7 routes in which, Acacia and Old Vail students ride busses together. Our plan is to drop off Acacia students then drive the 13 and 1/2 mile loop to drop off the Old Vail students. This may mean that these students will be 15 - 20 min. late.
The High school routes will not be affected should not be affected by the closure, just a dramatic increase in road traffic which will be using Mary Ann Cleveland instead of Colossal Cave. We are going to cover the High Schools with reserve busses and standby drivers. Students riding busses should, generally, be on time. The afternoons will be a reversal of the process and once again high school routes should not be affected.
Laurie Emery has agreed to allow OVMS riders to be dismissed from school 25 minutes early which will allow us to pick up OVMS, drive the loop and pick up Acacia students at their regular dismissal, and transport students home near their regular times.
All Activity routes will run near or at their scheduled times. We don't anticipate long delays.
This information will be posted on the VSD website, e-mailed to parents via powerschool and handed out on busses in the afternoon to students who are affected.
As anyone should be aware, the best laid plans often go awry! We hope our plan doesn't, but if it does we will adjust. Our goal is to ensure that we will have minimal disruptions to scheduled pick up and drop off times. Thank you in advance for your help in ensuring that this day goes well.
Any questions or concerns call us!
John V. Nunes
Transportation Supervisor
Vail Unified School District #20
520-879-2454
Lucas Oil – Super Clean Modified Series INEX Bandoleros
|
FINISH |
CAR # |
DRIVER |
FINISH |
CAR # |
DRIVER |
|
1 |
61 |
Jimmy Dickerson |
1 |
6 |
Greyson Weaver |
|
2 |
82 |
Danny Gay |
2 |
9 |
Austin Trebilcock |
|
3 |
22 |
Andrew Phipps |
3 |
3 |
Austin Franco |
|
4 |
10 |
Tim Morse |
4 |
48 |
Michele Brachowski |
|
5 |
3 |
Doug Carpenter |
5 |
33 |
Conner Pyle |
|
6 |
11 |
Scott Brown |
|
|
|
|
7 |
2 |
Dave Arce |
|
TRP |
Bombers |
|
8 |
97 |
P.J. Megna |
1 |
1 |
Brad Kleifgen |
|
9 |
76 |
Dodd |
2 |
5 |
Shawn Perrin/Shawn |
|
10 |
25 |
Larry Gerchman |
3 |
13 |
Enrique Durazo |
|
11 |
11A |
John Daley |
4 |
27 |
Bob Davis |
|
12 |
14 |
James Cole |
|
|
|
|
13 |
12 |
G. Rodriguez |
|
TRP |
Bomber Lites |
|
14 |
78 |
Billy Johanneck |
1 |
77 |
Jason Davis |
|
15 |
96 |
Jerry Thitchener |
2 |
99 |
Lyle Gallegos |
|
16 |
83 |
Randy Ussery |
3 |
93 |
John Cowser |
|
17 |
26 |
Chris Gerchman |
4 |
14 |
Mike Schaffer |
|
18 |
66 |
Scott Walker |
5 |
35 |
Alberto Duenas |
|
|
|
|
6 |
26 |
George Milburg |
|
|
INEX Legends |
7 |
88 |
Karl Griggs | |
|
1 |
5 |
Suave Brachowski |
8 |
28 |
Kyle Milburg |
|
2 |
52 |
Rob Ashley |
|
|
|
|
3 |
11 |
Robert Scott |
|
|
|
“Mod Squad Invades
The Super Clean Lucas Oil Modified Series visits
The evening started off with temperatures in the low 100’s and the large field of Modifieds competing for fast time honors. When qualifying was complete the current point leader, Jimmy Dickerson was on top followed by Andrew Phipps and Billy Johanneck. What I find fascinating about the Modifieds is a tremendous amount of creativity in the construction of the cars resulting in no two looking alike. The Lucas Oil Modified Trophy Dash staged the six fastest for six laps and at the completion, pole sitter Chris Gerchman was in
The INEX Bandoleros were next up and Austin Trebilcock would take the win in heat one over Greysen Weaver and Houston Franco. The Bomber Lite heat was all Kyle Milburg followed by Karl Griggs and Lyle Gallegos. The TRP Bombers were up next and Bob Davis would streak to another heat win with Shawn Perrin and Enrique Durazo in tow. The INEX Legends were relegated to demonstration status and Suave Brachowski would demonstrate why he won last year’s championship with Rob Ashley back in a rented seat after loosing his own car to thieves in
During intermission a group of
The Spectator Drags followed intermission and it came down to a shoot out between a Black Camaro and a Yellow Corvette. These two fans from the stands ran both directions on the raceway and at the end; the Vette driven by Chris Faubion took the trophy and the bucks by 8 inches over Mark Martin (not the cup driver)!
The INEX Bandoleros (kids 8-12) challenged the oval next and the layout of the raceway put smiles on their faces. In the end it was “Racin Greysen” Weaver over Austin Trebilcock and Houston Franco returning after a two year layoff.
The TRP Bomber Lites are never short on excitement but tonight Jason Davis sporting a new retro paint job had the field covered with Gallegos in a heated battle with John Cowser taking second.
The TRP Bombers had the fans on their feet for all twenty laps as Brad Kleifgen took the lead early and would stretch it out while 2007 Champion, Shawn Perrin battled side by side with Rookie, Enrique “The Bomb” Durazo for most of the race. With five to go, Perrin got free of Durazo and set out after Kleifgen whom had gotten real loose and was just holding on. With two to go, Kleifgen took a defensive line slowing him down and allowing Perrin to get along side. Perrin was at full lock sliding sideway within inches of Kleifgen to the thrill of the crowd. At Tony Helm’s checkers it was Kleifgen pulling off his first win to the delight of the crowd with Perrin second and Durazo third. The INEX Legends ran a quick ten laps and Suave Brachowski would again dominate over Rob Ashley and Robert Scott working out some gremlins on the grey ghost #11.
It was time for the Main Event and it was great to see a full straight away full of 700 horsepower beasts. The #5 pill draw would put
With the fans enjoying a cold one, racing would resume for just one lap as second running Johanneck would break a distributor and end his night with a DNF. More caution laps; more Fat Tire! On the restart the patient Gay decided it was time to go and he would seize the lead again from Dickerson whom had Phipps to fend off. Gay would lead until lap fifty two when Dickerson would again take point. Over the next twenty laps Dickerson and Gay would swap positions a couple of times a lap while racing side by side while Phipps patiently waited for a mishap between the teammates. At the end, Dickerson would find a little breathing room (two car lengths) while Gay had his mirror full of Phipps. With Round 4 of the Super Clean Lucas Oil Modified Series complete, it was time to spend some time with the competitors and fans in TRP’s pits and make plans for the series return!
Thanks you Lucas Oil, Jim Beam and of course, Super Clean!
Good Morning to all friends, family and wine devotees!!
Again I am honored to welcome all the new subscribers to our news letter. We still promise to keep it short, to that end we now have a "blog page", charronvineyards.blogspot.com you are free to send or read what's on the page. The advance of Hi Tech has kept me really hoping, but due to a good friend, Mike Samitz we manage to stay abreast of the times.
Now that the pruning has been completed and that wonderful Arizona sun has come home for the next 3 months or so, we are having that Knee repaired. Dr. Scott Slagis from Tucson Orthopaedic Institute is doing the honors. In the hospital for 4 or 5 days and then the PT and recovery begins. They tell me is not going to be a picnic, but what do they know.
Our annual fertilization plan has been implemented and we expect some great results for the coming crop in '08
On a lighter note wine sales have been very nice, this years release has met all expectations for clarity, crispness and flavor.
We welcome your comments and suggestions for any improvements, test track excluded. May the good Lord Bless and Keep you, till me meet again
LEO and RHEA
Dish is a recipe for easy make Chick and dumplings.
In general you will be making four separate layers in this salad.
Lay the lettuce leaves on a large platter to form a bed. Roll the meats into cigar or funnel shapes. Place all of the items on the platter in an attractive manner, either center to outside or side-by-side. I would use the marinated and pickled items in between the various meats and cheeses. Think of the colors as you separate. The Parmesan cheese curls can be randomly placed on top of the other items. The platter can be prepared several hours ahead and refrigerated until about 30 minutes before serving, then brought to room temperature.
If you prefer to marinade your own vegetables, a basic marinade starts with olive oil to which a little balsamic (or red wine) vinegar, oregano and/or basil, salt and pepper are added. I would also add garlic to the roasted peppers.
Spices:
2 1/2 tsp ground cinnamon
1/2 tsp ground nutmeg
1.2 tsp ground cloves
1 Tbsp dried coffee (regular or decaffeinated)
1 tsp salt
Liquids:
(the brandy is optional, but don’t risk ruination with cheap brandy)
Core apples; remove the seeds, but don’t peel.
For heart-healthy mincemeat—with less flavor, alas,—remove the suet before cooking and skim off the fat that renders from the meat as it cooks.
Cube meat and cover with salted water (salt optional). Simmer until tender—may take up to an hour.
Remove meat and cook the stock down to the amount needed, or thicken slightly with (ugh!) cornstarch.
Put meat through food mill (medium or coarse blade) or equivalent fineness in a food processor. For texture, I definitely prefer the grinder over the processor.
Cut lemon, remove seeds, and puree in a blender, rind and all, with some of the liquid ingredients, or process as finely as possible in a food processor.
Grind the apples, (or process using a coarse blade—but not too fine; ‘taint an applesauce.)
Mix into a large, heavy bottom, stew pot adding alternately apples, meat, raisins.
Add the sugar, spices, the liquids and the lemon puree to the to the meat and apples using hot meat stock to rinse the last of the sorghum into the mixture. Stir thoroughly.
Cook slowly uncovered, stirring often to prevent burning until the mixture is pasteurized and enough of the liquids have evaporated to produce the texture and thickness you want in the finished pie.
Let cool.
Stir in the ground pepper. Refrigerate, allowing the spices to mellow for several weeks ...or until you can’t hold out any longer.
The apples are the most important ingredient, without doubt. Insipid apples make lousy mincemeat. A sharp, crisp, flavor-laden “pie” apple is best—we are very partial to the late maturing
If you can’t find Baldwins or Cortlands, use the best pie apple you can find. And at their peak of flavor and texture in the autumn.
In our home, late October or early November is mincemeat time—so the mincemeat will be ready for the
Will it keep? You bet! After all, the Pennsylvania Dutch ancestors had no freezers or refrigerators. Look at the ingredients: spices, sugar, vinegar—a cool storm cellar was good enough, ‘specially if you made a heap of it and put it in one of those many-gallon, stoneware crocks to age.
Anyway, by spring when the weather turned warm, the mincemeat would be gone. Those hungry Midwestern farmer ancestors who passed this recipe down the generations wouldn’t have left a scrap to spoil.
After aging, make up mincemeat pies and tarts to freeze un-baked; they will keep for several months. Pop them straight from the freezer into a hot oven for easy baking.
What else to do with mincemeat?
Let your imagination go. There’s really no limit with mincemeat, don't you know!
If mincemeat in your experience has been a sorry disappointment, as most meatless mincemeats are, try this extraordinary recipe.
In 1880 when Anna Frances Lynch packed her little, brown-paper covered trunk for the trip from
Anna said that her grandmother, a devout temperance worker, took out the brandy and substituted vinegar and coffee, a combination that gives this recipe a distinct taste of its own.
This recipe has been a favorite family tradition for well over 100 years. If there exists a better mincemeat, we have yet to find it. What makes it special? Maybe the brandy. Maybe the coffee. (Recent generations have substituted dried coffee to hold down the excess liquid and shorten cooking time.)
Crust: Stir together crushed wafers and butter. Press mixture evenly over the bottom and 1 3/4 inch up sides of 9 inch springform pan. Filling: In large bowl beat cream cheese, sugar, chocolate, flour and vanilla until well mixed. Add eggs all at once. Beat with electric mixer on low speed until just mixed. Do not overbeat. Stir in milk. Pour filling into crust. Bake in 350 degree oven about 50 minutes or until center appears nearly set when gently shaken. Cool on wire rack 5-10 minutes. Loosen sides of cheesecake from pan. Cool 30 minutes. Remove sides of pan. Cover and chill for 4-24 hours. Pipe melted vanilla flavored pieces decoratively atop cheesecake.
Quick Salsa:
Bring a pot of water to a boil; add the tomatillos, jalapenos, onion, and garlic. Simmer for 10 to 15 minutes, until the tomatillos are soft. Drain and cool slightly, then put them in a blender. Add the cilantro, lime juice, and cumin. Puree for a few seconds to blend, and then pour in about a 1/4 cup of water and process to a coarse puree; taste and season with a generous pinch of salt. You should have about 2 cups of this green salsa (salsa verde). Make a roux by melting the butter over medium-low heat in a thick-bottomed saucepan. Just as the foam subsides, sprinkle in the flour, stirring constantly with a wooden spoon or whisk to prevent lumps. Cook for 2 to 3 minutes to remove the starchy taste from the flour; don't allow it to brown. Gradually whisk in the chicken stock and simmer for 8 minutes to thicken. Once you have a good base, fold in 2 cups of the shredded Jack cheese; mix until completely melted into a sauce. Stir in the prepared salsa verde until incorporated; remove the green chili cheese sauce from the heat.
Make a quick salsa by combining the cherry tomatoes, onions, jalapeno, cilantro, and lime juice in a bowl; season with salt and pepper, tossing to combine.
To build these awesome nachos: Preheat the oven to 350 degrees F (180c). Get a very large oven-proof platter and cover it with a few handfuls of tortilla chips, follow with a portion of the shredded chicken, a coating of the cheese sauce, and a nice sprinkle of the remaining shredded jack. Make 3 or 4 layers of the nachos, depending on the size of the platter. Bake the nachos until they are all hot and gooey, about 5 to 10 minutes.
Changing your auto's oil regularly is essential to your engine's proper operation. As dirt and metal filings build up in your car's oil it becomes less able to provide proper lubrication. With time your oil will degrade, causing Viscosity to increase, further limiting its ability to lubricate the engine. This guide will not get into specifics for each model of auto, more info can be found online and in the various brands of repair manuals available.
In recent years, both the metallurgy of engines and the chemistry of oil have seen great advances, so that many engines outlast the rest of the car without need for major overhauls or rebuilding, if given proper scheduled lubrication.
Car manuals state the recommended oil service interval for the car; there are often a specification for easy duty and one for heavier duty. Contrary to what is sometimes assumed, sustained operation at higher power levels and higher temperatures constitutes easier duty, as far as the oil is concerned, as it allows any contamination of water vapor and/or fuel to boil off. Thus, engines which are mostly restricted only to short usage in the city will require more frequent oil changes due to the buildup of these contaminants. Extreme high temperatures, however, will cause normal oils first to deteriorate, then to "carbonize", i.e. turn into hard solid carbon particles, with bad effects on lubricated parts; this generally is only a problem in engines which badly overheat, or in the bearings of turbochargers which do not have mechanisms to prevent this, such as water cooling for the bearings, or systems to continue to pump the oil after engine shutoff. In these cases, in addition to more frequent oil changes, use of synthetic oil, which is more stable to high temperatures, may be of advantage.
1) Basic Socket set and Ratchet. Almost any basic socket set 3/8in drive will have the proper size for most cars and light trucks.
2) Oil of the correct type for your auto. Your car's manual will list the proper type and amount of oil to use.
3) Oil filter. Someone at the auto parts store will help you find the correct filter for your auto. Quality of filters varies widely, in terms of quality and amount of filtration material as well as quality of such internal components as bypass valves, and much debate is documented on Usenet and the Web regarding analysis of the internal components of various brands.
4) Something to catch the used oil. I use an old kitchen pot, but car parts stores sell suitable alternatives.
5) Oil filter wrench. The "strap type" looks a bit like a large egg frying ring with a handle, and wraps around the filter body and tightens its grip as it is twisted, somewhat similar to kitchen gadgets sold for opening tops of jars. It often has two separate settings for wide and narrow filters; however the wide range of filters used currently does not guarantee that either of these settings on a given wrench will fit, so a few sizes of this type of wrench are available. The handle may be fixed in the plane of the strap, or swivel to allow angled access in tight areas.
The second type of wrench is the "cup" type, which fits over the end of the filter, which usually has several flutes pressed in, and in turn attaches to a socket wrench. This type of wrench comes in several sizes which must be fit to the particular filter.
You may find it more comfortable to purchase some ramps or jack stands to raise the auto a bit off the ground while you work. Proper use of these is outside the scope of this how-to, but be sure to follow all directions and warnings. Also, I use a large piece of cardboard to keep my back out of the dirt when working under the car.
Firstly run the engine on idle for a few minutes, This makes the oil warm which will let it drain from the sump faster. After turning off the engine, get under the auto and locate the oil pan, usually directly under the engine. At the base of the oil pan there will be a drain plug. Position the bucket/pot/etc. you decided to use for old oil below and in front of the drain plug. Remove the drain plug with the ratchet and socket set. Allow the oil to drain completely. Replace the drain plug.
There are two schools of thought regarding draining the old oil; one believes in letting the oil drain for a long time so as to extract as much of the old, presumably dirty and contaminated oil from the oil passages as possible. The other philosophy is the opposite; to complete the entire operation in the shortest possible time, in order that there be some residual oil still present in the oil passages to provide some lubrication during the period while the oiling system (including the filter) must refill, on the grounds that, if the oil is changed on a reasonably frequent schedule, a few ounces of contaminated oil in the new oil for the next few months are preferable to a few seconds of oil starvation.
Locate your auto's oil filter. Position a rag below it, as some oil will come out as you unscrew it with the oil filter wrench. Unscrew the old oil filter, and put it aside. Lubricate the seal on the new oil filter with a few drops of oil. Check the old filter to ensure that the seal is still there and did not stick to the engine, as happens occasionally and is easy to miss; in such a case, the new filter will not seal correctly and chronic major oil leaks will result. Then screw it on until it starts to get tight and then just 3/4 of a turn more. This ensures the filter will be properly seated with out over-tightening it. Since a properly installed filter will become slightly more tightly sealed over time as the gasket swells somewhat, an overtightened filter can become a major problem to remove, with strap type wrenches slipping before the filter turns and cup-type filters actually breaking before the filter loosens.
Locate your auto's oil fill spout, generally on the top of the engine somewhere. Take the top off, and fill with the amount of oil specified in your auto's manual using a funnel to avoid spilling. Replace top. If you're like many people and don't have a manual and you were able to fill the oil filter, go ahead and fill the engine until the oil is level with the full line on the dipstick. Start the engine and let idle for a few minutes, then shutoff the engine, wait a few minutes for the oil to drain into the sump, and check the dipstick to make sure the oil is at the proper level. Always check the oil with the engine off unless the dipstick says otherwise. Do not overfill or underfill. Remember to dispose of your old engine oil correctly at your local waste recycling centre.
That's it. Your auto is now ready for another 3000 miles (~5000km) of use with most oils. Consult the packaging that came with your oil to determine its proper use.
Combine all ingredients in a large bowl and mash until a slightly chunky consistency is achieved.
Proper tire inflation is very important. All tires should be inflated to the pressure recommended in the vehicles owner manual. Cars sold recently that meet U.S standards will have a notice, often on the driver's door frame but sometimes elsewhere, like in the glove compartment, showing what the front and rear pressures should be, and they should be listed in the owner's manual. This should be between the minimum and maximum pressure ratings listed on the sidewall of the tire. Improper inflation may result in poor/unsafe handling, blowouts, poor gas mileage or excessive tire wear. Contrary to some expectations, blowouts are much more frequently a result of underinflation than overinflation; as tire pressure lowers, the sidewalls of the tire flex more during rotation causing more heat, which builds up and damages the tire. In contrast, tires are manufactured with a substantial margin of safety for overinflation.
The manufacturer's suggestions are a good place to start, if it is intended to adjust pressures optimally. Historically American cars would usually have the specified tire pressure somewhat low, for a more "cushiony" ride, but this practice is reduced of late. If suggested pressures are not available, or if the vehicle is modified, Usenet quotes an algorithm from Oscar Pereda, an engineer for BFGoodrich, as a good starting point for pressure in pounds per square inch:
(Vehicle Weight in lb/100) psi + 2 psi at heavier end + 2 psi all around if suspension and alignment are stock.
If equipment is available to measure the temperature of the tire tread, they should be inflated so as to achieve even temperature distribution across the treads of all four tires; higher temperature in the center of the tread compared to the edges indicates overinflation, while the opposite indicates underinflation; higher temperatures at one end of the car similarly indicates that that end is overinflated with respect to the other end.
Tire pressures can then be altered to tune handling. If, after the pressure is set up, the car seems to lack adhesion at one end, then air can be added to the tires on that end (one or two pounds at a time) until balance seems to be achieved to suit the driver. As an example, in the rear-engined Chevrolet Corvair, the normal oversteering tendency of a rear-engined vehicle was combated by keeping front tire pressures down to twelve psi, which was safe because of the low weight the front tires carried on that car; if the front tire pressure was raised to what would be normal for a front-engined vehicle, the car would become dangerously unstable.
In the case of tires with very thick tread, such as aggressive mud or snow tires, the tendency described above to build up heat and deteriorate is that much greater, and therefore they should be inflated closer to the maximum pressure given on the sidewall, altered as necessary for safe handling, as described above.
The almost universal adoption of radial tires has made adhesion on wet pavement less of a problem; however, where bias-ply tires are still used, the speed at which "hydroplaning" occurs, i.e. the tire loses contact with the pavement and begins to slide on the film of water, can be easily calculated as the square root of the tire pressure, times ten psi. If high speed driving on wet pavement with bias-ply tires is contemplated, this is something that must be taken into account.
You will need a tire gauge. You can get a cheap pen style gauge for between $1 and $5 (USD) at a gas station or automotive shop.
To check the tire pressure, locate the valve stem, take the cap off it, and firmly push the gauge onto it, and then remove the gauge and check the reading. The gauge should only hiss briefly while pushing it onto the valve stem. If it hisses more, then you aren't pushing on it hard enough, and are not getting an accurate reading.
Proper inflation of the spare tire is also very important. All tires will lose some pressure over time, but since the spare tire is usually hidden from view, many people overlook it. If you don't check it regularly, your spare tire could go flat, and cause further problems when you have a tire failure.
The spare tire is often different than the regular tires. If the vehicle has a full-size spare, it's usually the same as the tires that were originally installed on the vehicle, which may differ from the tires currently installed. If it's a mini spare, the difference is obvious. So, make sure to check the pressure ratings on the sidewall of the tire to find the proper tire pressure.
If you don't already know how to access your spare tire, you should check your car's manual. There are too many different configurations to explain it in this book.
Think carefully about what you actually need in a car. Do you need a minivan or would an estate be sufficient? Will you use a four-wheel drive system? If you're covering long distances, fuel economy will be important. Will it be a statement of your personality? Will you be using it to pick up girls? Or do you just need a cheap runabout that goes (skip to the last section)? Read on to find out more.
Evaluate these points on a scale of personal preference. In other words, which features are more important for you and which ones matter less?
Once you think that a certain car may be right, go to the dealer and ask for a test drive - it shouldn't cost you anything. If possible drive on a range of roads - the motorway, in town, country lanes, and off-road if you're going for an SUV.
During the test drive, pay particular attention to these points:
One way to make your final choice is this:
If certain categories are more important (such as economy) you could award double or triple points , so the winner would get 6 or 9.
Here is an example, based on a choice between a "VW Padro", a "Holden Frisk" and a "Mitsubishi Morning Tea", rated under ten criteria. All the details, like the cars, are entirely fictitious.
|
|
VW Padro |
Holden Frisk |
Mitsubishi Morning Tea |
|
Price |
£10,995 |
£6,700 |
£8,493 |
|
No. of seats |
4 |
5 |
2 |
|
Top speed/mph |
81 |
105 |
96 |
|
Fuel cons'n/mpg |
32.2 |
40.9 |
50.0 |
|
Style |
9/10 |
7/10 |
2/10 |
|
EuroNCAP score |
5/5 |
5/5 |
5/5 |
|
Equipment |
3/10 |
4/10 |
10/10 |
|
Boot space/litres |
250 |
240 |
n/a |
|
Insurance quote |
£219 |
£502 |
£197 |
|
Warranty |
3 years |
3 years |
5 years |
And so in this test, the Frisk is the best buy with 24 points. All three gained 3 points for safety as this was a draw; both the Padro and the Frisk gained 2 points for the warranty because they both offered a 3-year warranty.
Regardless of your initial opinion of a vehicle, it might be a good idea to rent the same model for a few days before deciding to buy it. This precaution has several advantages:
Once you've chosen the vehicle you (and your family, if applicable) feel most comfortable with, go to the dealership and test drive the new model to reinforce why you are choosing that particular vehicle. And if it's a used vehicle, be sure to arrange to have your mechanic do an inspection to ensure you aren't buying "someone else's problem(s)".
If you are a student, or are on a limited budget, sometimes the main issue can be the mechanical condition of the car. In this case, you will want a car that will pass saftey testing and not break down, while not breaking the bank. Different countries have different saftey standards that the cars must pass; It may be a good idea to find a list of things your country tests before allowing a car on the road. This will eliminate any nasty suprises. There are also quite a few things to check, so prioritisation may help. Some of this advice may also apply to motorbikes.
The number of kilometers or miles that a vehicle has done does not indicate its condition. A car that has done a lot of city driving with 100,000kms on the clock may be a lot more worn than a car that has done 300,000kms of highway driving. A question you might ask the seller is "how often was the car serviced?", "do you have the receipts to prove it?". If the car has been well looked after, especially if the owner is a car enthusiast the owner may tell you a bit about the history and repairs the car has undergone. Of course this is a big unknown if the seller didn't own it for very long. The world record for the longest number of miles a car has done is 2 million miles. The owner claims he simply services the car regularly.
It is also a good idea to ask if the car has been in an accident. You may or may not get an honest answer. However, if the owner tells you that the car was in an accident, ask about the extent of the damage, how it was repaired, and if the owner has the estimate or the bill from the company that made the repairs; this will give you a better idea of the extent of the damage. Be cautious if you learn that the car's frame was bent, however slightly, in an accident. A bent frame cannot usually be fully repaired, and it can become worse as the car ages. Be aware that the car you are interested in may have been involved in a major accident or event. Written off by insurance companies as total losses due to salt water damage (Katrina) or rebuilt from salvage using several cars.
Generally there are a couple of things that can go wrong.
Loss of compression will cause the engine to stall if not idled at unusually high revs. This is usually caused by burnt valves or very worn piston rings. Burnt valves are usually not expensive to repair, but may indicate poor maintenance elsewhere. Damaged bearings are caused by the car running low on oil. Ask the owner when the cam or timing belt was last replaced.
Put your hand on the exhaust. There should be a good pressure build up, or there is a leak/hole in the exhaust somewhere. (Basically your hand should be forced off)
After doing this, sniff your hand (Sniffing the exhaust directly is not recommended!). If there is a smell of petrol, the car is running rich. If it wasn't already, try this again later when the car is warmed up (5-10 minute drive usually does it). If the exhaust still smells you could get better fuel economy by getting it tuned.
If the car is emitting white smoke, this is normal (it is actually steam). If the car is emitting blue tinged smoke, then the car is burning oil. This indicates significant engine wear. Ask the owner how often they have to top up the oil. If it uses all its oil within a couple of thousand kms or miles, the engine may be on its last legs. If you don't use it much and it's a really cheap car it may still be worth it, however.
If the car burns oil continuously, then the piston rings are worn. If you, for example, take your foot off the accelerator while going downhill and then accelerate at the bottom and a puff of smoke comes out the back, then the valve guides are worn. (Get a friend to follow you in another car to confim the latter.)
Piston rings are expensive to replace, valve guides can usually be ignored. But do ask the owner how often they top up the oil and how much they put in. If they never check the oil, check it yourself! It might be empty or very dirty! (Which could lead to a lot of expensive wear)
There are a lot of normal engine noises. If there is a noise that sounds suspicious (such a loud rattling) use your judgement, or ask a mechanic. A roughly running engine may only require a tune up or it may have expensive damage. If the seller claims it only requires a tune up, ask why they haven't done so, and be very suspicious without a second opinion. Claiming an engine only requires a tune up is a very common excuse for much more serious damage.
A rattling noise can mean the cam chain (if the car doesn't have a cam belt) is loose. It may require adjusting or replacement. If you think of an engine as a rectangular shape, the cam chain is at one of the ends.
A ticking noise can simply mean that the tappets require adjustment. This is usually normal if a car has not been serviced in a long time. Tappet adjustment is not a difficult task if you are into fixing things.
A rumbling noise in the bottom of the engine can indicate worn bearings. This can be expensive to replace.
Knocking noises are hard to distinguish. They indicate a lean fuel mixture or the car running on a lower octane fuel than it was designed. This can lead to burnt valves.
To make sure your springs and dampeners (shock absorbers) are in good condition, push the car down HARD on each of it's four corners. If the car acts like a spring, i.e. it bounces up and down, then the shock absorbers are worn. The car should rise back up after pushing down, but bounce very little or not at all.
If the car has been lowered, ask the owner if the springs have been cut. In order to lower a car, a common trick is to cut a secion out of the springs. This makes the springs shorter, thus lowering the car. This is very cheap and arguably dangerous, especially if a poor job was done.
If the car has vacuum braking (or 'power' brakes) the brake pedal should depress easily for a bit and then harden up. If the car doesn't have vacuum braking, then the brakes will not be extremely easy to depress for the first bit. If the brake pedal feels soft, kind of spoungy, there may be air in the brake lines. You can basically 'pump up' the brakes if this is the case. Try pumping the brakes several times, and they will go from spoungy to hard. This is usually easily fixed, take a note to see a mechanic; ask them if the brakes just need bleeding.
If the car squeals when you brake, it could mean the brake pads are worn to the bone so to speak. If the car has disc brakes (most cars do, at least on the two front wheels) you will see a metallic disc behind the wheel with a brick shaped clamp around it. If you take a close look from behind the brick, you will see the disc in the middle, and two plates on either side. If you get a friend to press the brakes, the plates will push onto the middle disc. If the plates have a smaller piece of material sticking out inbetween them and the disc (looks a bit like solid sandpaper) thats the pads themselves and it means theres some left.
If the car's wheel bearings are worn, there will be a rumbling sound audible from the tyre when the car is rolling.
If the car makes a click click noise when you turn with the steering wheel fully locked, it indicates wear of the CV joints. This can be comparatively expensive to fix if the car is cheap. This only applies to front wheel drive or 4 wheel drive vehicles.
This totally depends on the saftey test of your country. Generally cars that have noticable amounts of rust are going to get worse, fast! The exception is if they are garaged which may slow the process. Some specific areas prone to rust that may become safety concerns should be investigated these are: -brake lines especially in locations where salt and sand accumulates. -gas tanks. Look for rust along the top of the tank and any welded seams where salt and sand will sit. Wet areas and the smell of gasoline will indicate seepage. - holes in the body that access the passenger compartment. Lift up carpeting and liners especially in the trunk area and look for signs of road dust. -front and rear suspension towers. These are the large pockets in the car body that house and provide support points for the coil springs and struts. When these become seriously rusted they may collapse. Repair is often expensive or impossible. - areas around the pillars (these hold the roof up)and are difficult to repair - areas of the frame or reinforcing channels on unibody cars exposed to salt and sand. If in doubt get an expert opinion. If there is a bit of general minor rust you're probably ok, but if there is significant rusting, you may not pass the safety inspection.
Moving from one place to another takes energy. This book offers some advice on how to reduce the energy and cost associated with transportation in general, and driving in specific. The first priority is to reduce driving where possible. When driving is necessary, you should try to drive lighter, more conservatively, and in a fuel-efficient vehicle.
A jump start is a colloquial term for a method of starting an automobile or other internal combustion engine-powered vehicle having a discharged battery.
Most U.S. passenger vehicles use a standard 12-volt direct current (DC) Lead-acid battery which, when the driver turns the ignition key, an electric motor engages the teeth on the flywheel, briefly turning the flywheel which is connected to the crankshaft and powers the spark plugs until ignition is achieved and the engine can produce its own electrical power from its generator or alternator.
When a battery fails or is discharged, such as by inadvertently leaving one's headlights switched on while parked, the car's engine will not "turn over" when the ignition key is turned. Many motorists carry "jumper cables" which consist of a pair of heavy gauge wires with large crocodile clips at each end.
An automobile with a good battery is parked near the car needing the jump start and the cables are attached in this order:
A "safety" jumper cable, in two pieces. The red and black leads of each piece are connected to a car's battery, and then the yellow connectors are plugged together.
With a safety cable, such as the one shown in the picture, the two pieces are connected together. The safety cable has color coded crocodile clips and the connectors are polarized so that they can only be inserted in the correct orientation.
Since the entire engine block is grounded to the negative terminal, the cable need not be connected directly to the dead battery's negative terminal, and in fact it would be unwise to do so as sparks from the connection (when the circuit is completed) could ignite the battery. (Highly explosive hydrogen gas can be given off by a battery, though this is less of a risk with the completely sealed "maintenance-free" batteries unless their case is compromised). A good connection point would be a piece of unpainted metal at least eighteen inches away from the dead battery. Some engines have eyelets which are used to attach chains when the engine needs to be lifted out of the car; these make good connection points for the jumper cable.
(Many auto manufacturers specify methods of jump-starting their cars, such as a different sequence of attaching or detaching jumper cables. For your safety, please read your owner's manual!)
The "good" car is then started, and the dead battery is allowed to charge for a few minutes. Then the car with the dead battery can be started, the cables carefully detached, and the formerly-stranded motorist goes on his or her way. If the original cause of the dead battery was simply a drain such as the headlights being left on overnight, then the car's generator should take care of finishing the recharge and keeping the battery charged; but if the battery is damaged or old or there is some problem with the car's electrical system, then the motorist should keep his engine running until he can buy a new battery or reach a service station.
Note that unlike a battery charger, a car's alternator lacks the current-limiting circuit needed for the proper trickle-charging of deeply discharged batteries, and should not be used for that purpose. Charging a battery at too high a current is not good for either the alternator, or the battery.
In localities or situations lacking in Good Samaritans, there is always the auto club, for its members. Roadside assistance vehicles, dispatched by them or not, can be expected to carry equipment at least as handy as a self-contained and portable jump-start unit consisting of a battery and two leads to connect it to the stopped car's starter circuit, substituting for the dead battery.
Sitting at the computer all day is not exactly good for the body. If you have to be at a desk all day long, doing some simple things can improve your posture and health.
1. Sit properly in a good chair designed for desk work. Your back should be straight, and the top of your monitor should be level with your eyes. If you have to look down or up, you need to adjust the height of your screen. If you keep leaning forward, first get your eyesight checked. After a while you will improve your posture and no longer need this restraint.
2. Maintain an ergonomic body posture while typing. Be sure your wrists are slightly lower than your elbows. This will help prevent Carpal Tunnel Syndrome. Keep your legs bent at the knees so that the knees are only slightly higher than your hips. Feet should be flat on the floor or on a step stool of some sort.
3. Stand up every half hour to stretch or walk around a bit.
4. stretch your calves, and give your eyes a break from focusing on your computer screen. This will also help prevent blood clots from developing in your legs. Blood clots are very common among middle-aged computer users.
5. Learn to stretch. To stretch your neck, flex your head forward/backward, side to side and look right and left. Never roll your head around your neck. This could cause damage to the joints of the neck.
6. Roll your wrists regularly (this will help prevent carpal tunnel syndrome if you spend a lot of time typing).
7. Notice if you tend to hunch in front of the keyboard. To counter that, perform the following exercise: open your arms wide as if you are going to hug someone, rotate your wrists externally (thumbs going up and back) and pull your shoulders back. This stretch is moving your body the opposite way to being hunched and you should feel a good stretch across your upper chest.
8. Contract your abdominal and gluteal muscles, hold them there for a few seconds, then release. Repeat this for every few minutes all day long while you are working at your desk.
9. Stretch your arms, legs, neck and torso while sitting. This will help prevent you from feeling stiff.
10. Take advantage of the downtime created by rebooting or large file downloads to get up and try something more ambitious such as doing a few push-ups, sit-ups, and/or jumping jacks. Beware of your snickering co-workers though.
11. Acquire a hand gripper. They are cheap, small and light. When you have to read something either on the screen or on paper, you probably won't be using your hands very often so squeeze your gripper. It is an excellent forearm workout.
12. Acquire an elastic band (also cheap, small and light) and use it to do the actions mentioned in step 9 (i.e., when stretching your arms, do it by pulling apart the elastic band). You will not only stretch but it will also work the muscles slightly.
13. Take a few deep breaths. If possible, get some fresh air in your lungs.
14. Invest in a large size stability ball or stability ball style desk chair, and sit on it with back straight and abs firm. The actual stability ball is more effective, however the chair is a more viable option for use in an office environment. Sit, bounce or do basic toning exercises while watching TV or talking on the phone as well. Use the actual ball form in moderation when typing, as this is probably not the most supportive seating to prevent carpal tunnel and tendonitis.
15. While sitting, lift up your legs on the balls of your feet and set them down. Repeat these until your legs are comfortably tired. Then repeat it again about 10 minutes later. Do this whole routine for about an hour or so. This will exercise your calves.
16. Have a bottle of water by your side and make a habit of drinking some every half hour. If you do this consistently you will begin to feel more alert and in the long run you will get thinner.
· Set your chair back rest at an angle wider than 90°.
· Don't neglect the health of your eyes! It is detrimental to your eyesight to focus at one thing for long periods of time (i.e. your monitor) so take breaks to look out the window and focus at something at a further distance away to maintain good ocular health. Also consider purchasing an LCD screen which is easier on the eyes. If you are at your computer screen for long periods of time, optometrists recommend following the "20-20-20" rule--For every 20 minutes spent focusing on your computer screen, spend 20 seconds focusing on something else 20 feet away.
· As long as something is moving, you will be helping to keep yourself in better shape. Constant movement will burn calories and contribute to cardiovascular health. While exercising at your computer is helpful, it is not a substitute for going to the gym or conducting a regular exercise program.
· Don't sit still. Fidgeting is a good way to keep moving. Even something like tapping your foot. But don't make too much noise--however you fidget, the repetitive noises may bother other people.
· Always have water nearby to drink.
· If you're all alone, try shutting off the computer for a bit and exercise. If you're on a cell phone call, get up and do stretches, or leg lifts, anything to keep moving during down time away from the desk.
· Try exercises that combine opposing muscle groups (flexors and extensors, e.g., biceps and triceps) to get a good workout. Clasp your hands together with palms facing each other. Pull up with one hand while pushing down with the other.
· If you are a runner or jogger, you can sit on the floor and stretch as you use the computer. It will save you time too if you have to do both anyway.
· Play music while working to provoke body movement and relieve stress. A smaller instrument will be more convenient.
· Sit on a balance ball while you are working at your desk. You burn calories stabalizing your core and body on the ball. If this doesn't seem possible for work, replace the desk chair at your computer at home.
· Your body needs more exercise than just what you do at the computer, but following these steps will contribute to a healthy, balanced lifestyle.
· Do not sit at your computer for a long time. Take a break every 15 minutes.
· Steps 8 and 9; if not done in moderation, may cause you to start sweating, which may not be a pleasant sight or odor in an office environment. Keep in mind you are doing these to prevent stiffness, so save the enthusiasm for the gym.
The Chimenea Wildland Fire Use Fire is now 92 acres. The east side of the fire was active today, with low intensity backing and flanking surface fire. Firefighters will continue to monitor and patrol the fire from the ground and by air. The fire is burning in heavy downed fuels, which are expected to continue burning until they receive significant precipitation. Smoke will be visible from Vail, AZ. Fire managers will continue to monitor the fire and take action as needed. The Chimenea Wildland Fire Use fire is located in the Saguaro Wilderness, south of Madrona Canyon. This lightning-ignited fire started on June 26 and is being managed for resource benefits. The nearby 25 acre Castro Fire, located east of Mica Mountain, remains inactive. Trail closures at Saguaro National Park include: Miller Creek, Rincon Peak, Rincon Creek, Italian Springs, North Slope, Fire Loop, Spud Rock, Mica Mountain, Mica Meadow, Bonita, Cowhead Saddle, East Slope, Turkey Creek, Devil’s Bathtub, Deerhead Springs, Switchback, Manning Camp (east of Grass Shack) and Heartbreak Ridge. Campground closures in Saguaro National Park include Manning Camp, Spud Rock, and Happy Valley Saddle. All off-trail areas within Saguaro National Park east of Douglas Springs and Manning Camp Trails are also closed.
The Community Action Board’s Youth and Out of School Time Committee is bringing the Red Cross Babysitter Training to our area!
The class will be held at the District Office in the Bobcat Room on Saturday, August 9th and will run from 8:30 am to 5:00 pm.
BABYSITTER’S TRAINING
The class includes 6 hours of Red Cross training and 2 hours of a program designed by our Community Action Board’s Early Childhood Education Committee.
This program is designed for youth ages 11-15, who want the knowledge, skills and confidence to care for infants and young children.
The program includes:
Hands-on activities, exciting video, demonstrations, fun role-plays and lively discussion.
Decision-making skills and solutions for real-life problems.
First aid and basic care skills practice.
Fun interactive games and child-appropriate activities.
There will be lots of tips and handouts!
Upon successful completion of the training, students will receive a Babysitter’s Course Completion Certificate.
DETAILS ON HOW TO REGISTER
The cost for the training is $45.00 per student.
Students should bring a sack lunch. Snacks, juice and water will be provided.
Registration forms are due by August 1st. Enrollment is on a first come first served basis and is limited to 15 students.
Even with all these drawbacks, however, simple car repairs are still easy enough to handle on your own. Before we go into how one should repair their own vehicle, though, it's worth looking over the reasons why to do so.
Puffiness or skin discoloration under the eyes affects just about everybody at some time or another. For some of us, however, these “bags” or “dark circles” are a near-constant bother. While these conditions are occasionally symptomatic of other illnesses, the usual cause is allergies, tiredness, or, unfortunately, heredity. No matter what the cause, you can still reduce the appearance of puffiness or dark circles, and in some cases, you may be able to get rid of them altogether.
1. Establish whether or not this condition runs in the family. Dark circles in particular are believed to frequently be hereditary. This doesn’t mean that you can’t do anything about the conditions, but you should be prepared for minimal success actually trying to get rid of them. Dark circles under the eye may also, in fact, be light carbon deposits that result from incomplete protein digestion. Incomplete protein digestion may result from insufficient hydrochloric acid in your stomach that may be caused from a lack of primarily B6 and Folic Acid. About 30% of the population does not absorb regular B6 (pydroxine) or folic acid and need to take in these vitamins in a different form or another way.
2. Identify allergens. Allergies may be the most common cause of skin discoloration and puffiness under the eyes. If allergies are the root of your problem, you simply need to treat them or remove the allergen (i.e., the thing to which you are allergic). Seasonal allergy problems such as hay fever can frequently be effectively treated with over-the-counter and prescription medications. For other allergies the best course of action is usually avoidance. If your dark circles or puffiness are constant, you may have an undetected food allergy or an allergy to a chemical in your home or workplace. Talk to a dermatologist for help determining what you may be allergic to. People with allergies also tend again to be deficient in B6, folic acid and B12 on occasion. Taking a multivitamin, if you don't already, may help with your allergies as well as black circles.
Get plenty of sleep nightly. It’s not entirely clear why inadequate sleep results in dark circles under the eyes, but we’ve all seen it happen either to ourselves or someone we know. For one thing, lack of sleep tends to cause the skin to become paler (thus increasing the appearance of darkness under the eyes), and it reduces circulation. It’s also believed that too little time lying down is a cause in itself. Determine how much sleep you need (it’s usually 7-9 hours per night) and try to get that amount regularly for a couple of weeks to see if that helps. Remember that alcohol and drugs can adversely affect the quality of your sleep; abstain from these products or use only in moderation for best results. A lack of sleep, coupled with poor vitamin absorption also tends to reduce adrenal function. The less adrenal function you have the less B6 you tend to absorb, the less B6 you absorb, the less well your adrenal glands work and alas you end up in a vicious circle. Sleep, regular vitamins for those that need them, and good calcium/magnesium support in the form of milk or good mineral supplement restores adrenal function. So if you want to break the cycle and the black circles under your eyes, you've got to reduce your stress, sleep more and take the proper vitamins and minerals to support the adrenal function in general.
3. Treat your skin while you sleep. There are overnight facial masques available that may help reduce the appearance of puffiness or discoloration, but you can also make your own. Just before you go to bed, take a washcloth and wet it just a bit with cold water. Then squeeze out any excess water and place it over your eyes as you sleep. Treating your skin may help, but the real problem may also be that you have a poor vitamin and mineral absorption problem that must also be corrected. Seeing a naturopathic physician may help for those people who suffer other ailments such as miscellaneous aches and pains that come and go and a general run down feeling.
Apply cool tea bags, an ice cube wrapped in soft cloth, or cucumber slices to your eyes daily. The tannin in tea bags has been shown to reduce swelling and discoloration, and cucumber slices have long been used to reduce puffiness and refresh the appearance of skin around the eyes. Lie down, preferably in the morning, and leave fresh cucumber slices or cool, damp caffeinated tea bags (you can refrigerate them overnight so they’ll be ready) over your eyes for about 10-15 minutes. Keep your eyes closed.
4. Wash your face with cool to somewhat cold water in the morning or when puffiness occurs. The cold water will cause blood vessels to constrict, and thus reduces swelling.
5. Try to relax the space. You can do this by wetting a cotton swab and then freezing it for a little while. Then you should gently wipe under your eyes in the areas where the circles are occurring. When wiping, close your eyes and try not to flinch.
6. Apply an eye cream containing vitamin K and retinol. Dark circles may be caused by a deficiency of vitamin K. Regardless of the cause, however, recent research has shown that skin creams containing these two ingredients reduce puffiness and discoloration significantly in many patients. Long-term daily use seems to have the greatest effect.
7. Avoid rubbing your eyes. Usually rubbing of the eyes is brought on by allergies, but not always. Regardless of the reason, stop doing it. The rubbing irritates the skin and can break tiny capillaries beneath the skin, causing both puffiness and discoloration.
8. Eat a healthy, balanced diet and drink plenty of water. A whole host of cosmetic problems can be attributed to vitamin deficiencies. Dark circles and puffiness are often attributed to lack of vitamin K or inadequate antioxidants. Be sure to get plenty of fruits and vegetables—especially cabbage, spinach, and other leafy green vegetables—and take a daily vitamin supplement if necessary. Get adequate fluids to improve circulation.
9. Reduce salt intake. Excess salt causes the body to retain water in unusual places, and this can result in puffiness under the eyes. Too much salt can also impair your circulation, and cause the blood vessels under the skin to appear bluer.
10. Quit smoking. Smoking causes vascular (blood vessel) problems that can not only threaten your life, but also make your blood vessels appear more prominent and bluer beneath the skin.
11. Cover the problem up with cosmetics. If all else fails, use a yellow or flesh-toned color which will camouflage the problem.
12. To do away with the unsightly swelling, use a little Preparation H or hemorrhoid cream. Just be careful not to put it too close to your eyes. It will shrink the skin if it is swollen, but won't make the dark circles go away.
13. Cutting onions will help you cry out some of the moisture under and around your eyes. However it isn't recommended you carry out this procedure daily. This will reduce the darkness under the eyes somewhat. Using tea bags under your eyes straight afterwards also helps. Puffiness may not reduce immediately but will shortly afterwards.
14. Put 2 tablespoons in the freezer for few minutes and apply on the eyes for few seconds, until they are warm. Re-apply if necessary.
Food allergies and sensitivities play a major part in under-eye circles. Processed foods with artificial colors and preservatives as well as milk allergies can cause this problem.
· Search the Internet which abounds with home remedies. While the most common are cucumbers and tea bags, there are a number of others. Feel free to test them out, as some may work for some people, but use common sense.
· Be careful about what type of teabag you use. If you have allergies a tea bag like chamomile might swell your eyes.
· Do not apply ice or extremely cold water directly to the skin around the eyes for more than a couple of seconds.
· Exercise caution when using a new cosmetic product or trying a home remedy. If the condition worsens, or if you exhibit other symptoms, discontinue use immediately and contact your primary care physician or dermatologist for severe or persisting symptoms.
· Consult a physician before considering using any expensive or invasive treatments. Not all Eye Circles are formed equally, and understanding and discussing the root causes of your dark circles with a qualified professional will ensure you don't waste your money.
The simple 2 step process to gaining and maintaining a six pack abs is as follows: strengthen your abdominal muscles and lose body fat. The concept is simple, but putting it into action is not. It will take dedication, willpower, patience and time to get a six pack but in the end, the effort is well worth it.
3. Do Leg Lifts. Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they're at a ninety degree angle (or close). Lower your legs and repeat without letting your legs touch the floor. For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs. You can perform leg lifts there too. If you're using this piece of equipment, you can make it easier by just raising your knees to your chest. It's more difficult to raise your legs to a horizontal position with your legs straight. This helps firm up the lower abdomen. If you're truly a monster, try doing leg lifts with a medicine ball hanging from your feet. Or hang from a pull up bar and raise your legs in front of you all the way up to the bar. Still too easy?...
4. Do Jackknife Sit Ups. Lie down flat on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife. Lie back down (i.e. "spread out") and repeat. Place a weight between your feet when you think you can handle it. What's that? More?
5. Do V-ups. Lie on the floor, legs straight out, hands on the floor but this time extended out over your head. Simultaneously raise legs and torso. Don't bend your knees! What kind of V would it be if you bend your knees? Reach with your hands toward the raised feet. Touch your feet if possible (might require some flexibility). Relax, return to starting position and repeat. Add weight between feet to match your taste.
6. Static Hold and Side Statics. Put your body into the push-up position but with your elbows on the floor, and you whole body flat. This position is known as the static hold position and it trains your core (including your abs) to hold the body in place which is the real purpose of your abs. Hold this position for as long as possible, but you should be aiming to start off with at least 45 seconds, while seasoned ab workers known to achieve over 20 minute static holds. To perform the side static hold roll onto one side of your body and lift into the same position as before, but this time only one arm will be on the ground with the other arm pointed straight up the air and your non-weight bearing leg resting on your bottom leg. Once again, hold this for as long as possible
7. Train Your Oblique Muscles. It's not as important to work on your oblique muscles at first, but eventually you'll want to start working these too. These are the muscles to either side of your stomach. There are multiple ways to do this and anything that includes twisting your torso against a resistance counts. There are twisting machines at gyms, you can twist while you do sit-ups, you can do side bends, you can twist side to side with a medicine ball in hand, etc. Be aware though, that many beginners tend to have weak obliques compared to their abs (it simply isn't used as much in daily life) so go easy on the sides at first.
8. Other stuff Since it is, literally, the center of your body there are many other tricks you can use to train your abs, and some of the other movements will more or less involve your abs. Including every abdominal exercise in existence would make this article painfully long and new methods are being developed constantly. Now that you've made up your mind about a washboard mid-section, get creative! Find new ways to crunch, bend and twist in your daily life. Some possibilities include:
1. Use a stability ball. Do your crunches on the ball to introduce instability to your workout, which will improve your balance too. There are also lots of core exercises that can be done with a stability ball.You can also use a small bubble use for physical therapy.
2. Duck and twist during your daily routine. Reach with your left hand to things on your right and vice versa. If you feel like turning around to face something, see if you can do it with keeping your hips in place and twisting at the waist (warning: awkward when talking to other people, use only against inanimate objects). While walking or standing, pretend that something is coming toward you and you have to duck to get out of the way. Do this as often as you are comfortable or at times when it won't look weird. You can bend forward from the hips or, if you're really into it, bend at the knees too and really "sink" out of the way.
Lift Weights. The more muscle your body has, the more calories your body burns, even at rest. Many people are afraid of getting huge due to weight lifting. This is meaningless. You will NOT gain a lot of mass if you're not taking in a lot of calories as well. Also keep in mind that most of the huge people you see on TV or in print achieve that state by going on high protein and high carb diets. They increase their calorie intake specifically to bulk up. So the fear of bulking up should NOT be a reason to not lift weights. As a rule of thumb, the larger the muscle the more energy it will burn to sustain itself. Therefore the most effective muscle groups to work for fat loss are large muscle groups: thighs and hamstrings, the back, and the chest. You can also lift your body weight without going to a gym, through push ups, sit ups, chin ups, etc.
Do Cardio. No matter how muscular your abs are that six pack isn't going to show if you cover it up with a layer of fat. Running, biking, swimming, stair climbing, jumping rope, tennis, volleyball, dancing, squash or any other activity that gets you moving and keeps you moving is a great way to burn fat. However, a cardiovascular workout should be performed for at least 20 MINUTES to burn fat. Prior to this your body will simply run on its stored energy, which results in minimal fat loss. Cardiovascular training should always be done after your weight lifting workout. While lifting weights, you use stored, (carbohydrate) energy, thus, by performing cardio exercises after weight training your body will have less stored energy to use and go straight into the fat storage for its energy use. The overall best way to shed fat fast is to do cardiovascular (30 min. minimum) right when you wake up. Your body will search for energy to use, and when it finds nothing in your stomach, it will go directly to your fat reserves for energy.
1. Keep Metabolism Steady. Eating one small meal (such as a potato, a salad, etc.) every three hours that you are awake will not speed up your metabolism, rather, it will keep it going. Your metabolism goes and slows with your food intake and eating something small every three hours will keep that metabolism burning calories and will help you lose weight.
2. Eat Smaller Dinners. Cut down on the size of your dinner. If you're hungry, snack on fruits or other healthy, low calorie snacks. Large dinners tend to hurt a fat loss process because most people aren't very active after dinner. This is the basis for advice along the lines of "don't eat anything within X hours before going to bed". The claim that your entire dinner is stored as fat isn't entirely true (the process is more complicated than that) but the fact you don't move after dinner is enough to hurt your cause. You can offset this by eating a larger lunch or snacking healthily before dinner. Fresh fruits or vegetables are excellent choices for curbing appetite not to mention other health benefits. A handful of nuts might do the same. Drink a large glass of water before sitting at the table.
3. Eat More Fiber. Most people don't get enough fiber. The recommended amount is actually not that much if you eat a healthy diet. "Fiber foods" include whole grains, fruits and vegetables, and nuts and seeds. Other options are fiber supplements.
4. Eat Breakfast. Many people skip breakfast because they don't have time for it. Keep this in mind: You don't have time to skip breakfast, it's simply too valuable to skip. The fact that skipping breakfast messes up your concentration and other mental functions is beyond the scope of this article. The harm of skipping breakfast from a weight loss perspective is it makes you eat a huge lunch since your body hasn't had anything in the past 12 (or more) hours. When you eat a huge lunch you get that after meal drowsiness so now you're both unproductive and inactive. Cereals don't take much time to prepare and consume, and most of them are very healthy nowadays. If you are extremely pressed for time, consider grabbing a box of breakfast bars or a smoothie and throwing one in your bag when you leave for work or school. Some breakfast bars out there are also excellent sources of fiber.
5. Eat Smaller Meals More Frequently. This helps raise your metabolism too. It's not easy to do though since it's a relatively big change to most people's routines. But it doesn't have to be a full blown meal, simply eat often but less. A jar of nuts in the office will do just fine, grab a handful when you feel like it. Most fruits can last for a couple days without refrigeration, and if you have a refrigerator at the office, make use of it.
Drink More Water Everyday. Many places suggest 8 cups (2 L) of water a day. It sounds like an absurd amount of water, but actually, you can drink tea without sugar to make up some of the quota. In fact tea, especially green tea, rev up your "metabolism" (actually cause a temporary increase in calories burned).
For fat loss purposes, it is important to remind yourself that thirst is a much weaker stimuli than hunger. If you consistently feel hungry after meals, don't immediately think that you need to eat more. You may simply be thirsty!
Needless to say there are many benefits of water. 69% of your body is made of it!
· Motivation is the key. Regardless of aim, having the right attitude towards your motivation is important. If your motivation source is purely the result, you will likely not last very long. It's important to enjoy the exercise, the immediate and long term benefits and to incorporate enjoyable activities into your exercise routine. And remember, your significant other can also benefit from mutual exercise "activities".
· It may help to use a record-keeper or plan book for your exercise program. Exercise journals are fantastic for this purpose because as you enter daily information in the journal, you're putting together a complete record that can be referred back to in the future.
· If you feel you need to, ease into the changes in your lifestyle. Start eating breakfast. If you have difficulty with this, start with a couple glasses of water or a large cup of coffee right when you wake up. It'll go down easy and prepare your stomach to get back to work. Cut the amount of dinners little by little. For the exercises, start slow and increase pace and/or repetitions as you are comfortable. Attempting lifestyle changes in a drastic, sudden manner can backfire. Do what you can but don't sell yourself short.
· Make a photo diary of your body but don't take pictures too often (once a month is fine). Don't study your pictures intensely since you might not get motivated if you don't see a difference. If you are consistent in your diet and exercise, you should see changes monthly. Keep in mind that you won't see changes in the mirror everyday since they will be very small improvements.
· Unless you are watching your weight for another reason, ignore the reading on the scale. You may be decreasing your body fat but your weight may stay the same (or even increase) as you build muscle. Muscle tissue is denser than fat so it will be heavier than the same volume of fat. Water weight can also vary your readings by a surprisingly large amount.
· Try to keep a steady eating routine. It will throw your body off if you skip a meal and starve yourself only to stuff your face later. Avoid such situations as much as possible.
· For added variety you may look into using a swiss ball and/or a medicine ball during your ab workout. Doing crunches on the swiss ball will improve your balance, or you may use it to get a little more flexion in your abs. The medicine ball has many different uses, the simplest one being added weight.
· If you are already skinny, but simply don't have the abdominal muscle that you want, passively exercising while doing other things can help a great deal. If you spend a long time in a sitting position, try continuously clenching your stomach. Get in the habit of doing this for hours at a time and you may be surprised at its effectiveness.
· This exercise regimen will only work for a select few individuals. For some people, this exercise advice will actually provide the opposite desired effects. For example, for people who have a few extra pounds around the belly and start this from scratch. They are actually more likely to look larger in the belly for a period of time since they are putting on muscle beneath their fat at first. You may want to begin for a significant period of time by doing more cardio to lose fat all over the body. Doing specific muscle exercises, unfortunately does not remove fat from that specific area of the body. Additionally, focusing solely on the abs can produce an imbalance in the body and may cause back problems where there were none before or exacerbate any existing problems
· As with any exercise program, consult your doctor before making major changes in your workout routine if you have medical problems. Increase loads slowly. Being eager is great but setting unrealistic goals isn't going to help you in the long run.
· If you have a bad back be especially careful when doing abdominal exercises. You can injure it or aggravate any injuries you may have. Always stretch after warming up (a short jog or brisk walk is a good way to warm up)and after exercising.
· Don't starve yourself. If you go hungry for an extended period of time your metabolism will slow down. The body, thinking that no food is available tries to make the best of what it has and goes into power-saving mode. Whilst on 'power-saving' mode, the body will supplement its carbohydrates (being burnt for energy) with the proteins in your muscles. What this means is that you are in fact eating back into that six pack just to try and make it show through.
· Fiber also acts like a mild laxative. Be careful if you eat a lot of fiber. It can also cause some gas if you're not used to taking in so much fiber. If you increase your fiber dosage by a lot, increase your water intake too. Excessive fiber with little water can result in digestive problems.
· Habitual snacking on unhealthy foods is often done almost subconsciously. Many people do this and don't realize how many calories they take in. They insist they eat very little (which is true during their major meals), but they don't realize that their snacking is making them gain weight or stopping them from losing weight. Avoid buying high sugar snacks and instead buy healthy, low calorie snacks. A way to prevent unhealthy snacking is to write down everything you eat in a day. As you watch the list grow you will be inclined to put that donut down.
· Be wary of ab machines that you may see on TV. Many of these are in fact rip offs and you are more likely to stay motivated if you incorporate an ABS workout into a regular gym session(you are less likely to get sick of it). You can get a great ab workout just by using the floor. Remember that it's not the exercise that will give you the six pack. It's the combination of strength exercises and fat loss. Playing more athletic sports, weight lifting, and cardio exercises are a million times more effective for fat loss than using an exercise machine. If you feel you need to use those machines, a gym membership will likely suit you much better.
· Supplements can be useful, but they are just what they advertise themselves to be; supplements. There is no magic pill to make you lose weight with no work. There are some supplements out there that can help you lose weight by increasing your metabolism or by helping you curb your appetite, but you still have to work. Most tend to be "snake oil" and will not really give you any results while costing you great deals of money. And remember, even if they DO help, all supplements still require the consumer to watch their diet and increase their exercise. A simple multivitamin or mineral pill is likely all that most people will need.
· Sit ups can be bad for your back. They have caused many lower back problems and are not recommended by most doctors. More and more K-12 schools are phasing sit ups out and switching to crunches. A good alternative to sit ups is to lay on your back, lift your feet in the air as high as you can reach them, and lift your butt off the floor instead. The best results come when you do them slow and tighten your abs (and even butt). When you lower your legs do not let your butt touch the ground completely, then repeat. This exercise conditions, tightens, and hardens all the same muscles as a sit up when used with crunches as well.
· Don't use steroids or Human Growth Hormone (HGH) without the consultation of your doctor (several if possible).
· Be cautious about the use of any dietary supplements, even "just" the protein powders. Consult your doctor for a reputable sports doctor who can advise knowledgeably on such "help".
The Chimenea Wildland Fire Use fire received over three inches of rain on the afternoon of July 3, 2008. The total involved acreage is now 115. A few interior logs continue to smolder, and Fire Managers will continue to monitor the area of the fire and take action as needed. The Chimenea Wildland Fire Use fire is located in the Saguaro Wilderness, south of Madrona Canyon. This 115 acre lightning-ignited fire started on June 26 and is being managed for resource benefits.
The Chimenea Wildland Fire Use Fire occurred in an area adapted to fire. The Ponderosa Pine in this area has thick bark that acts as insulation. The low intensity of the fire helped reduce the risk of large crown fires that may decrease or eliminate habitat including nesting, roosting and foraging areas.
All trails at Saguaro National Park are now open to visitors.
by Stephen Sondheim
When: March 27th & 28th and April 3rd & 4th
Time: 7:00 p.m.
Location: Cienega Cafetorium - 12775 E. Mary Ann Cleveland Way, Vail, AZ
Cost: Thespians - $5.00, Students and Staff - $7.00, Adults - $9.00
For ticket info, email garmonj@vail.k12.az.us
First Magnus 'El Tour de Tucson' presented by Diamond Ventures Nov. 17 (Tucson) Thousands of cyclists from around the world ride in annual perimeter tour, with 109- 80-, 66-, 35-, 4-, and 1/4-mile courses, one of the premier organized rides in the United States, open to pros, fitness buffs, fun-lovers, and kids. Tucson Convention Center Plaza. Perimeter Bicycling Association of America, (520) 745-2033..
http://www.pbaa.com
For Immediate Release July 1, 2008 Contacts: Michelle Fidler (520) 733-5136 Saguaro National Park Fire Information Hotline (520) 733-5150 Chimenea Widland Fire Use Fire Update The Chimenea Wildland Fire Use Fire is currently 77 acres. The entire perimeter was active on Monday, June 30, with low intensity backing and flanking surface fire. Firefighters will continue to monitor and patrol the fire from the ground and by air. The fire is burning in heavy downed fuels, which are expected to continue burning until they receive significant precipitation. Smoke will be visible from Vail, AZ. Fire managers will continue to monitor the fire and take action as needed. The Chimenea Wildland Fire Use fire is located in the Saguaro Wilderness, south of Madrona Canyon. This 75 acre lightning-ignited fire started on June 26 and is being managed for resource benefits. The public is invited to attend a fire information presentation on the current status of the fire and the natural role of fire in the Rincon Mountains at 7 p.m. tonight at the Academy Village Great Room. 13701 E. Old Spanish Trail. The nearby 25 acre Castro Fire, located east of Mica Mountain, remains inactive. Trail closures at Saguaro National Park include: Miller Creek, Rincon Peak, Rincon Creek, Italian Springs, North Slope, Fire Loop, Spud Rock, Mica Mountain, Mica Meadow, Bonita, Cowhead Saddle, East Slope, Turkey Creek, Devil’s Bathtub, Deerhead Springs, Switchback, Manning Camp (east of Grass Shack) and Heartbreak Ridge. Campground closures in Saguaro National Park include Manning Camp, Spud Rock, and Happy Valley Saddle. All off-trail areas within Saguaro National Park east of Douglas Springs and Manning Camp Trails are also closed. For additional information, please call the park’s fire information hotline, (520) 733-5150 or visit
Amazingly enough, even given the complete injustice of having the proposed project in the 425 square mile boundaries of the Vail School Disctrict and NO OPEN MIC HEARING, our politicians did not hear our pleas. (aside from the usual suspects)
It's funny how Ms. Schewel said the same thing when we asked to have an Open House in the affected area. "You do not have to attend a meeting to make comments, you can send them in via email, fax or regular mail."
I guess this tells us how our area will be treated if the proposed project is approved. *shrugs*
visit www.hiltonroad.com for more info
