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Food Lists for Meal Planning
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Food Exchange Lists The following pages separate foods into these seven groups: - Starches Fruits and Fruit Juices Milk, Yogurt, and Dairy-like foods Non-Starchy Vegetables Sweets, Desserts, and Other Carbohydrates Meats and Meat Substitutes Fats At the top of each section you will find the amount of carbohydrate, protein, fat and calories found in each selection. These food lists can be used for: • • • • counting carbohydrates counting calories counting grams of fat counting grams of protein DTC - UCSF To help you make healthy food choices: • milk products are separated by fat and calorie content • meats and protein foods are separated by fat and calorie content • dietary fats are divided into unsaturated and saturated sources Compiled from: Choose Your Foods: Exchange Lists for Diabetes American Dietetic Association and American Diabetes Association, 2008 1 Starches Breads and Flours Each Serving = 15 g carbohydrate, 3 g protein, 0-1 g fat, 80 calories Bagel Biscuit Bread Reduced-calorie White, whole-grain, pumpernickel, rye, unfrosted raisin Bun (hotdog or hamburger) Chapatti, small Cornbread English muffin Flour, corn meal, wheat germ Naan Indian Bread Pancake, 1/4 inch thick Pita bread Roll, plain, small Stuffing, bread Taco shell or tostada shell Tortilla Corn or flour, 6 inches across Flour, 10 inches across Waffle

Mycroft's Pearls of Rocket Wisdom
by Rockerter 0 Comments favorite 19 Viewed Download 0 Times

KISS (Keep It Simple, Stupid) Keep it simple, keep it safe. The true purpose of a level 1 certification is to show the NAR and / or TRA that you know what you’re doing. A successful certification flight depends on proper knowledge, proper preparation, and a bit o’ luck. Proper knowledge depends upon you reading everything that you can find; you can learn a lot from reading Sport Rocketry and Extreme Rocketry magazines as well as taking advantage of all the info on the Internet. Also, a few books have been published recently that cover this subject. Rocket guys are almost invariably helpful; ask questions of the people who have tread this path before you. Proper preparation depends on you successfully applying your hard-won knowledge and using your rocketry common sense. The bit o’ luck is up to Ifni, but if you’re well prepared, you don’t need much luck. Rocket Selection Buy a kit. You may be tempted to scratchbuild something, but resist that temptation. No matter what your opinion of yourself, you probably don’t know enough yet to attempt a Cert flight on a scratchbuilt rocket. Plus, RSO’s tend to be nervous about Cert flights on scratchbuilts. There are many good kits available from companies such as LOC/Precision, Public Missiles, Aerotech, Rocketman, and many more. Bigger rockets are better. I strongly urge that you buy a 3 or 4 inch diameter rocket. (Resist the urge to use a very small rocket or a very large rocket.) Keep weight in mind; I like cert flights that go up about 1,500 feet. Any flight below 1,000 feet will be slightly dicey; anything much over 2,000 runs an increasing risk of losing the rocket. Look for a rocket with good stability characteristics. My advice is to avoid the short, stubby class of rockets (like the LOC Minie Magg) due to small stability margins. (They can fly fine - just wait until later to try them.)


This M.O.R.E.™ One Inch Body Lift Kit fits 1997-2000 Jeep® TJ® Wrangler® vehicles with ether 2.5L or 4.0L engines, with manual or automatic transmissions, with or without air conditioning. This kit has been designed to fit on TJ Wrangler’s that are stock (no suspension lift), or Wrangler’s that have been lifted with aftermarket suspension lift kits up to 4”. M.O.R.E.™ has up-dated this kit from the earlier kits with the necessary hardware to address the following items: Steering Shaft Guide Bracket, Grille Support Blocks, and Transfer Case (T-Case) Shifter Drop Plate. Please read all instructions and our Terms and Policies on page 3 before you begin installing this kit. Familiarize yourself with all components in this kit and the parts of your Jeep that you will be working on. Common hand tools are required and some knowledge of mechanical things are needed. This kit contains the following items: ...

Three inch body lift for the 2001 Explorer Sport Trac

Three inch body lift for the 2001 Explorer Sport Trac Written by: Kyle Schwulst ( Complications, modifications and instructions Purpose of this article Having just completed a three inch body lift on my ‘01 Explorer Sport Trac, I noticed that there was a general lack of information regarding the lift itself. Many companies are promising to release a body lift kit in the future, however I could not wait for them. From what I have found, there is a handful of people whom have installed the body lift. Unfortunately, I have not been able to obtain adequate information to suit my needs from them. I plan on detailing every step of the project and include pictures and all relevant data so that anyone interested in lifting their Sport Trac can have a good foundation on where to get started. Table of Contents: After the 3” lift and 33x12.50 tires Preparation In preparation for doing a body lift you should make sure you have a few things on hand. Time is very important. Make sure that you have at least a few days available to work on this project, especially if you have never done this before. An experienced professional should be able to accomplish this task in a single day. Be sure to have plenty of friends around to help you with your task at hand. You will need help lifting the bed off of the vehicle as well as a few extra hands and eyes throughout the project. You will want to park the vehicle on a dry, flat surface. If you have access to a lift, that could be extremely helpful when working underneath the vehicle.

Controlling Falls on Stairways
by Jonny 0 Comments favorite 13 Viewed Download 0 Times

Controlling Falls on Stairways Highlights: • Design, lighting and visibility deficiencies can cause falls as well as inattention • Riser and tread design considerations • Stairway visibility • Stair rails and handrails • One to three-step stairways: falling into thin air Slip, trips, stumbles and falls from stairways, including one to three step stairways, can be attributed to any combination of deficiencies in design, lighting, visibility and attention. Falls from stairs and serious injury are mostly attributed to missteps during stair descent: • Understep: where the heel strikes the riser resulting in a forward stumble. • Overstep: where the ball of the foot rolls off the tread nosing resulting in loss of balance and forward stumble. • Air step: where the foot misses the tread all together resulting in a forward stumble. Research has shown there are three times more injuries from stair descent than ascent.1 The presence of handrails and their design is critical to aborting a fall should a misstep occur, and to avoiding serious injury. This reference note will provide a summary of recommendations for safe stairway design, including: riser and tread design; stair rail and handrail design; lighting; visibility; and maintenance and use. Riser and Tread Design Trips and falls during stairway ascent are often attributed to variation in riser (vertical surfaces) height. Most building codes require risers not to vary more than 3/8 inch between the tallest and shortest riser within a given flight of stairs. The NFPA 101 Life Safety Code prohibits an excess of 3/16 inch from tread to tread. Research has shown that during stairway use pedestrians view only the first and last three steps when negotiating a given flight, with the rest of the stairway negotiated without looking. Therefore, design of the top three and bottom three steps is very important. 2 ©2012 Liberty Mutual Insurance, 175 Berkeley Street, Boston, MA 02116, LPRN 5158 LMAU

DP-20GMT-12 12-Volt Rack Mount GMT Fuse Panel Owners Guide

The DP-GMT-12 Fuse panel is a Rack mount (1U) 100 Amp 12 VDC power distribution panel that provides up to 20 load circuits protected by individual GMT series fuses (fuses not included). Each circuit can be fused up to 15 Amps, with a total 20-circuit load of 100 Amps maximum. Heavy duty DC input connectors provide strong ¼ inch studs to accept up to 100 amps at 12 VDC from a single power supply. All inputs and outputs are isolated from the frame for use in positive ground, negative ground, or floating applications. Fuses and LED status indicators are on the front of the unit, while input, output, and alarm connections are on the rear. Two green LEDs are provided, and each one indicates power supply status for a bank of ten load circuits. When any fuse fails, a red LED is turned on to indicate the condition, and allow technicians to quickly find the panel with the failed fuse. Form C relay contacts, which are isolated from the frame and power circuits, indicate when there is a fuse failure by providing normally open and normally closed contacts to activate remote alarm or monitoring systems. These contacts are available via a rear-panel barrier strip. Additional DuraComm services are available to customize the DP-20GMT series distribution panels to your specifications.

Updated Point SYstem
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Essential ComPonents of Fractal Geometry Self-Similaritv: a self-similar object is exactly or approximately similar to a part of itself (i.e. the whole has the same shape as one or more of the Parts). Essential Components of Fractal Geometry Recursion: a process of repeating objects in a self-similar waY. Essential Components of Fractal Geometry . Scalinq: a linear transformation that enlarges or increases or diminishes objects; the scale factor is the same in all directions Essential Components of Fractal Geometry . lnfinity: A concept that refers to a quantity without bound or end Essential Components of Fractal Geometry Fractional Dimension (sometimes referred to as Fractal Dimension): The in-between dimension Scaling . We were introduced to the concept of scaling: "Windscreens from the Sahel". ln the Sahel . . . The weaver said that, "the long rows use less straw and less time. But here in the Sahel, we have strong winds and dust. The shortest rows are the ones ihat keep out dust the best, because they are the tightest weave. "We know that the wind blows stronger as you go up from the ground, so we make the windscreen to match -that way we only use the straw needed at each level." Mathematically Sound . The scaling exponent was close to that in the Wind Engineering Handbook A33utun9 FmtBl@ ftceae n w'nd 6 reci@l ot treth (wndergineert: d'l/3r I -ool ^t j'061 ;l -oB+ 9 I ''o+ ro.e u". v,nr - v, pf ln Euclidean geometry, uniform scaling or isotropic dcaling is a transformation that enlarges/increases or diminishes objects With uniform scaling, the oroduct is similar to the oriqinal. lsotropy . . Uniformity in alldirections The geometry is the same regardless of direction. Scaling an object means multiplying every linear dimension of it by the same factor. Thus you chanqe the size of the object, but not its shape. ln the Figure on the left, we see a cube that's one inch long, one inch wide, and one inch high. The area of each of jts sjx square faces is one square inch, and slnce it has six faces its total (surface) area is six square ,nches' The volume of the cube is one cubic inch. S,tilrr.r rr{l Ctr.J . . . . When multiplying the length, width, and height of that cube by two we get a new cube lt's bigger, but still a cube It has the same shape as the original; its volume is now 8 cubic inches The new cube was constructed by piling up eight of the old cubes in two layers of four cubes each. Sqilxrri i!(l Cill)e\

Men s hair cut
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Men's hair cut by Architeqt Salon and Gallery

Best Lite Pumpkin Pie - University of Michigan Comprehensive ...

This recipe ALWAYS receives rave reviews. It contains 190 calories and 2.5 grams of fat versus the 316 calories and 14 grams of fat in a slice of traditional pumpkin pie. Crust: 12 gingersnaps 1 lowfat cereal bar Pie: 1 16 ounce can pumpkin 1/2 cup egg whites or nonfat egg substitute 1/2 cup sugar 1/2 - 1 Tbsp pumpkin pie spice 1 12 ounce can evaporated skim milk Preheat oven to 350 degrees. Lightly spray a glass 9 inch pie pan with oil.Combine gingersnaps and cereal bars in blender or food processor. Pulse until fine. Form the crust by lining the pie pan with crumbs but not all the way to the top edge. Combine the rest of the ingredients in a medium-sized mixing bowl. Pour into crust, going over the edge of the crust slightly - this prevents the crust from burning. Bake in the bottom of the oven until a toothpick inserted in the center comes out clean, about 30-40 minutes. Allow to cool slightly; cut into 8 wedges and serve warm. Refrigerate leftovers immediately. This pie is delicious with a spoonful of nonfat vanilla yogurt or nonfat whipped cream spooned over the top. Hint - you can make your own pumpkin pie spice with 2 teaspoons of ground cinnamon and a 1/2 teaspoon each of ground ginger, ground nutmeg and ground cloves. Add half of this mixture to start and more as needed according to your personal preference. Serves 8 Nutritional Information per serving = 1/8th slice 190 calories 2.5 g fat 0 g saturated fat 0 cholesterol 170 mg sodium 35 g carbohydrate 2 g fiber 19 g sugars 7 g protein 130% DV vitamin A © copyright 2007 U-M Comprehensive Cancer Center The University of Michigan Health System web site does not provide specific medical advice and does not endorse any medical or professional service obtained through information provided on this site or any links to this site. Use of the UMHS web site does not replace medical consultation with a qualified health or medical professional to meet the health and medical needs of you or others.

Pumpkin Pie Squares | by Cathy Fisher - Forks Over Knives

10 medjool dates, pitted and diced (about 1 cup diced) 3/4 cup water 1 ½ cups rolled oats, ground into flour (see notes) 2 teaspoons pumpkin pie spice (or see notes below) 1 15 ounce can cooked pumpkin (not pumpkin pie mix), (or one and a half cups cooked, pureed pumpkin; see notes below) 1 teaspoon vanilla extract ½ cup non-dairy milk of your choice Instructions: Place the 10 pitted and diced dates into a small bowl with the 3/4 cup of water and soak for at least 15 minutes. Place the flour and Pumpkin Pie spice in a large bowl. In a blender, blend the soaked dates, the date soak water, the vanilla, and the non-dairy milk until smooth (1-2 minutes). Pour this into the bowl of flour/spices, and also add the pumpkin, and mix with a wooden spoon until all the dry ingredients are incorporated. Scrape batter into an 8×8-inch baking pan that is lined with parchment paper (or use a non-stick silicone baking pan). Cook for 25-30 minutes at 375ºF. (If you see a light browning and some cracks on the top, these are good indications that it’s done.) Let cool at least 10-15 minutes before cutting and serving. Optional: Finish with Macadamia-Vanilla Frosting (recipe below) just before serving, or top with a light dusting of grated macadamia or other nuts (using a rotary cheese grater). Storing in the refrigerator overnight will firm up these squares, then you can pack them in a lunch or as a snack. Preparation: 15 minutes Cooking time: 30 minutes Macadamia-Vanilla Frosting Makes about 1 cup ½ cup Macadamia nuts soaked in ½ cup of water for 15-30 minutes 6 Medjool dates, pitted and diced, soaked in ½ cup of water for 15-30 minutes 1 teaspoon vanilla extract Instructions: Drain the soak water off of the nuts and discard it. In a blender, blend all of the ingredients (nuts, dates with their soak water, and vanilla) until smooth and even in color. Add a little more water as needed to keep the blender moving if it gets too thick.