text: Arnold Schwarzenegger is one of the most notable figures in bodybuilding Eugen Sandow, "The father of modern bodybuilding". Bodybuilding From Wikipedia, the free encyclopedia Bodybuilding is the use of progressive resistance exercise to control and develop one's musculature.[1] An individual who engages in this activity is referred to as a bodybuilder. In competitive bodybuilding, bodybuilders appear in lineups doing specified poses, and later perform individual posing routines, for a panel of judges who rank the competitors based on criteria such as symmetry, muscularity and conditioning. Bodybuilders prepare for competitions through a combination of intentional dehydration, elimination of nonessential body fat and carbohydrate loading to achieve maximum vascularity, as well as tanning to accentuate muscular definition. The winner of the annual IFBB Mr. Olympia contest is generally recognized as the world's top male professional bodybuilder. The title is currently held by Phil Heath. The winner of the Women's Physique portion of the competition is widely regarded as the world's top female professional bodybuilder. The title is currently held by Juliana Malacarne. Since 1950, the NABBA Universe Championships has been considered the top amateur bodybuilding contest with many notable winners such as Steve Reeves, Reg Park, Arnold Schwarzenegger and Lee Priest. Contents ◾ 1 History ◾ 1.1 Early years ◾ 1.2 Eugen Sandow ◾ 1.3 First large-scale bodybuilding competition ◾ 1.4 Notable early bodybuilders ◾ 1.5 1950s and 1960s ◾ 2 1970s onwards ◾ 2.1 New organizations ◾ 2.2 Anabolic/androgenic steroid use ◾ 2.3 World Bodybuilding Federation ◾ 2.4 Olympic sport discussion ◾ 2.5 Recent developments ◾ 3 Areas ◾ 3.1 Professional bodybuilding ◾ 3.2 Natural bodybuilding ◾ 3.3 Female bodybuilding ◾ 4 Competition ◾ 4.1 Preparations ◾ 4.1.1 Cutting and bulking ◾ 4.1.2 Clean bulking ◾ 4.1.3 Dirty bulking ◾ 4.1.4 Pre-competition ◾ 5 Muscle growth ◾ 5.1 Weight training ◾ 5.2 Nutrition Page 1 of 13 Bodybuilding - Wikipedia 1/2/2017 https://en.wikipedia.org/wiki/Bodybuilding Sandow in 1894 ◾ 5.2.1 Carbohydrates ◾ 5.2.2 Protein ◾ 5.2.3 Meals ◾ 5.2.4 Dietary supplements ◾ 5.3 Performance-enhancing substances ◾ 5.4 Rest ◾ 5.5 Overtraining ◾ 6 Non muscle-developing methods ◾ 7 See also ◾ 8 References ◾ 9 External links History Early years Stone-lifting traditions were practiced in ancient Greece and Egypt. Western weight lifting developed in Europe around 1880 to 1953, with strongmen displaying feats of strength for the public, and challenging each other. The focus was not on the make up of their physique, and these strongmen often had a large stomach and fatty limbs.[2] Eugen Sandow Bodybuilding developed in the late 19th century, promoted in England by the 'Father of Modern Bodybuilding, German-born Eugen Sandow. He allowed audiences to enjoy viewing his physique in "muscle display performances". Although audiences were thrilled to see a well-developed physique, the men simply displayed their bodies as part of strength demonstrations or wrestling matches. Sandow had a stage show built around these displays through his manager, Florenz Ziegfeld. The Oscar-winning 1936 musical film The Great Ziegfeld, depicts this beginning of modern bodybuilding, when Sandow began to display his body for carnivals. Sandow was so successful at flexing and posing his physique that he later created several businesses around his fame, and was among the first to market products branded with his name. He was credited with inventing and selling the first exercise equipment for the masses: machined dumbbells, spring pulleys and tension bands. Even his image was sold by the thousands in "cabinet cards" and other prints. Sandow was a perfect "gracilian". This was a standard of ideal body proportions close to those of ancient Greek and Roman statues – see Golden Mean. Men were judged by how closely they matched these proportions,The Golden One represents some of these statues. First large-scale bodybuilding competition Sandow organised the first bodybuilding contest on September 14, 1901 called the "Great Competition" which was held in the Royal Albert Hall, London, UK. Judged by himself, Sir Charles Lawes, and Sir Arthur Conan Doyle, the contest was a great success and with a capacity crowd many bodybuilding enthusiasts were turned away.[3] The trophy presented to the winner was a gold statue of Sandow sculpted by Frederick Pomeroy. The winner was William L. Murray of Nottingham, England. The silver or spelter Sandow Trophy was presented to the second- place winner, D. Cooper. The Bronze Sandow Trophy, the most famous of all, was presented to the third-place winner, A.C. Smythe. In 1950 this same bronze trophy was presented to Steve Reeves for winning the inaugural Page 2 of 13 Bodybuilding - Wikipedia 1/2/2017 https://en.wikipedia.org/wiki/Bodybuilding Model Jackie Coey with Mr. Los Angeles contestant Ed Holovchik (also known as Ed Fury), 1953 NABBA Mr. Universe. It would not resurface again until 1977 when the winner of the IFBB Mr. Olympia contest, Frank Zane, was presented with the Bronze Sandow Trophy, or at least a replica of it. Since then, Mr. Olympia winners have been awarded a replica of the bronze trophy. On January 16, 1904, the first large-scale bodybuilding competition in America took place at Madison Square Garden in New York City. The competition was promoted by Bernarr Macfadden, the father of physical culture and publisher of the original bodybuidling magazines including Health & Strength. The winner was Al Treloar and he was declared "The Most Perfectly Developed Man in the World".[4] Treloar won a $1,000 cash prize, a substantial sum at that time. Two weeks later, Thomas Edison made a film of Al Treloar's posing routine. Edison also made two films of Sandow a few years before. Those were the first three motion pictures featuring a bodybuilder. In the early 20th century, Bernarr Macfadden and Charles Atlas, continued to promote bodybuilding across the world. Alois P. Swoboda was an early pioneer in America. Notable early bodybuilders Many other important bodybuilders in the early history of bodybuilding prior to 1930 include: Bernarr Macfadden, Earle Liederman (writer of some of the earliest bodybuilding instruction books), Zishe Breitbart, Georg Hackenschmidt, Emy Nkemena, George F. Jowett, Finn Hateral (a pioneer in the art of posing), Frank Saldo, Monte Saldo, William Bankier, Launceston Elliot, Sig Klein, Sgt. Alfred Moss, Joe Nordquist, Lionel Strongfort (Strongfortism),[5] Gustav Frištenský (the Czech champion), Ralph Parcaut, a champion wrestler who also authored an early book on "physical culture," and Alan P. Mead, who became an impressive muscle champion despite the fact that he lost a leg in World War I. Actor Francis X. Bushman started his career as a bodybuilder and sculptor's model before beginning his famous silent movie career. Bushman was a disciple of Eugen Sandow. 1950s and 1960s Bodybuilding became more popular in the 1950s and 1960s with the emergence of strength and gymnastics champions joining the culture, and the simultaneous popularization of bodybuilding magazines, training principles, nutrition for gaining bulk and reducing weight, the use of protein and other food supplements, and the opportunity to enter physique contests. Simultaneously, the number of bodybuilding organizations grew, most notably the International Federation of Bodybuilders (IFBB), founded by Joe and Ben Weider. Other bodybuilding organizations included the Amateur Athletic Union (AAU), National Amateur Bodybuilding Association (NABBA), and the World Bodybuilding Guild (WBBG). Consequently, the number of male-dominated physique/bodybuilding contests grew both in number and in size. Besides the countless number of "Mr. (insert town, city, state, or regional)" titles, the most prestigious titles were Mr. America, Mr. World, Mr. Universe, Mr. Galaxy, and (ultimately) Mr. Olympia (which began in 1965 by the IFBB, and continues to this day). During the 1950s, the most famous competing bodybuilders were Bill Pearl, Reg Park, Leroy Colbert, and Clarence Ross. Certain bodybuilders rose to fame thanks to the relatively new medium known as TV, as well as the movies. The most notable were Jack LaLanne, Steve Reeves, Reg Park, and Mickey Hargitay. And while there were well-known gyms throughout the country during the '50s (such as Vince's Gym in North Hollywood, CA and Vic Tanny's chain gyms), there were still segments of the United States that had no "hardcore" bodybuilding gyms until the advent of Gold's Gym in the mid-sixties. Finally, the famed Muscle Beach in Santa Monica, CA would continue it's popularity as the place to be for witnessing acrobatic acts, feats of strength, and the like. The 1960s grew more in TV and movie exposure, as bodybuilders were typecasted in popular shows and movies. 1970s onwards Page 3 of 13 Bodybuilding - Wikipedia 1/2/2017 https://en.wikipedia.org/wiki/Bodybuilding Ronnie Coleman, eight times Mr. Olympia – 2009 New organizations In the 1970s, bodybuilding had major publicity thanks to Arnold Schwarzenegger, Franco Columbu, Lou Ferrigno and others in the 1977 film Pumping Iron. By this time the International Federation of BodyBuilding & Fitness (IFBB) dominated the competitive bodybuilding landscape and the Amateur Athletic Union (AAU) took a back seat. The National Physique Committee (NPC) was formed in 1981 by Jim Manion,[6] who had just stepped down as chairman of the AAU Physique Committee. The NPC has gone on to become the most successful bodybuilding organization in the U.S., and is the amateur division of the IFBB in the United States. The late 1980s and early 1990s saw the decline of AAU sponsored bodybuilding contests. In 1999, the AAU voted to discontinue its bodybuilding events. Anabolic/androgenic steroid use This period also saw the rise of anabolic steroids used both in bodybuilding and many other sports. In bodybuilding lore, this is partly attributed to the rise of "mass monsters", beginning with Arnold Schwarzenegger, Sergio Oliva and Lou Ferrigno in the late 1960s and early 1970s and continuing in the 1980s, 1990s and 2000s with Lee Haney, Dorian Yates, Ronnie Coleman and Markus Ruhl. Also the emergence of bodybuilders such as Greg Kovacs, Paul DeMayo and Victor Richards who, while not being particularly successful at the pro level, attained mass and size at levels that were not seen previously. Arnold Schwarzenegger, at the time of shooting Pumping Iron, while never stating he used steroids, did say "you have to do anything you can to get the advantage in competition". But in later interviews acknowledged steroid use, saying he does not regret using anything. At the time Schwarzenegger was the face of bodybuilding, so this had a large impact .[7] To combat this, and in the hopes of becoming a member of the IOC, the IFBB introduced doping tests for both steroids and other banned substances. Although doping tests occurred, the majority of professional bodybuilders still used anabolic steroids for competition. During the 1970s the use of anabolic steroids was openly discussed partly due to the fact they were legal.[8] However the U.S. Congress in the Anabolic Steroid Control Act of 1990 placed anabolic steroids into Schedule III of the Controlled substance act (CSA). Similarly in Canada, steroids were added to the Canadian Criminal Code as a Class IV controlled substance (that class was created expressly for steroids). World Bodybuilding Federation In 1990, wrestling promoter Vince McMahon announced he was forming a new bodybuilding organization, the World Bodybuilding Federation (WBF). McMahon wanted to bring WWF-style showmanship and bigger prize money to the sport of bodybuilding. A number of IFBB stars were recruited but the roster was never very large, with the same athletes competing; the most notable winner and first WBF champion was Gary Strydom. McMahon formally dissolved the WBF in July 1992. Reasons for this probably included lack of income from the pay-per- view broadcasts of the WBF contests, slow sales of the WBF's magazine Bodybuilding Lifestyles (which later became WBF Magazine), and the expense of paying multiple 6-figure contracts as well as producing two TV shows and a monthly magazine. Olympic sport discussion Page 4 of 13 Bodybuilding - Wikipedia 1/2/2017 https://en.wikipedia.org/wiki/Bodybuilding Frank Zane, a former professional bodybuilder and three-time Mr. Olympia. In the early 2000s, the IFBB was attempting to make bodybuilding an Olympic sport. It obtained full IOC membership in 2000 and was attempting to get approved as a demonstration event at the Olympics which would hopefully lead to it being added as a full contest. This did not happen. Olympic recognition for bodybuilding remains controversial since many argue that bodybuilding is not a sport.[9] Recent developments In 2003, Joe Weider sold Weider Publications to AMI, which owns The National Enquirer. The position of president of the IFBB was filled by Rafael Santonja following the death of Ben Weider in October 2008. In 2004, contest promoter Wayne DeMilia broke ranks with the IFBB and AMI took over the promotion of the Mr. Olympia contest. Other professional contests emerged in this period, such as the Arnold Classic, Night of Champions, and the European Grand Prix of Bodybuilding. In the 1990s and the early 21st century, patterns of consumption and recreation similar to those of the United States became more widespread in Europe and especially in Eastern Europe following the collapse of the Soviet Union. This resulted in the emergence of whole new populations of bodybuilders emerged from former Eastern bloc states. In 2014 the FTM Fitness Conference hosted the FTM Fitness World Bodybuilding Competition, which was the first bodybuilding competition for transgender men.[10] Areas Professional bodybuilding In the modern bodybuilding industry, "professional" generally means a bodybuilder who has won qualifying competitions as an amateur and has earned a "pro card" from their respective organization. Professionals earn the right to compete in competitions that include monetary prizes. A pro card also prohibits the athlete from competing in federations other than the one they have received the pro card in. [11] Depending on the level of success, these bodybuilders may receive monetary compensation from sponsors, much like athletes in other sports. Natural bodybuilding Due to the growing concerns of the high cost, health consequences and illegal nature of steroids many organizations have formed in response and have deemed themselves "natural" bodybuilding competitions. In addition to the concerns noted, many promoters of bodybuilding have sought to shed the "freakish" reputation that the general public perceives of bodybuilding and have successfully introduced a more mainstream audience to the sport of bodybuilding by including competitors whose physiques appear much more attainable and realistic. In natural contests the testing protocol ranges among organizations from polygraph testing (lie detection) to urinalysis. Penalties also range from organization to organization from suspensions to strict bans from competition. It is also important to note that natural organizations also have their own list of banned substances and it is important to refer to each organization's website for more information about which substances are banned from competition. There are many natural bodybuilding organizations that exist. Some of the larger ones include MuscleMania, Ultimate Fitness Events (UFE), INBF/WNBF and INBA/PNBA. These organizations either have North American or worldwide presence and are not limited to the country in which they are headquartered. Page 5 of 13 Bodybuilding - Wikipedia 1/2/2017 https://en.wikipedia.org/wiki/Bodybuilding Pro female bodybuilder Nikki Fuller performs a side chest pose. Other notable natural bodybuilding organization include the National Physique Committee (NPC) and the North American Natural Bodybuilding Federation (NANBF). NPC competitions screen competitors using a polygraph test to ensure fair practices. Though it is not fool-proof, competitors are selected at random and not all are tested. This is how the NPC differs from the NANBF. The NANBF takes a more direct approach by taking urine samples from all competitors that test for steroids and any other substances on the banned list. The NANBF differs from the NPC also when it comes to judging. The criteria of certain poses differs from organization to organization. The NANBF even has an elevated calf pose which is specifically unique for their competitions. Female bodybuilding The first U.S. Women's National Physique Championship, promoted by Henry McGhee and held in Canton, Ohio in 1978, is generally regarded as the first true female bodybuilding contest – that is, the first contest where the entrants were judged solely on muscularity.[12] In 1980 the first Ms. Olympia (initially known as the "Miss" Olympia), the most prestigious contest for professionals, was held. The first winner was Rachel McLish who had also won the NPC's USA Championship earlier in the year. The contest was a major turning point for the sport of women's bodybuilding. McLish inspired many future competitors to start training and competing. In 1985, a movie called Pumping Iron II: The Women was released. This film documented the preparation of several women for the 1983 Caesars Palace World Cup Championship. Competitors prominently featured in the film were Kris Alexander, Lori Bowen, Lydia Cheng, Carla Dunlap, Bev Francis, and Rachel McLish. At the time, Francis was actually a powerlifter, though she soon made a successful transition to bodybuilding, becoming one of the leading competitors of the late 1980s and early 1990s. In recent years, the related areas of fitness and figure competition have gained in popularity, surpassing that of female bodybuilding, and have provided an alternative for women who choose not to develop the level of muscularity necessary for bodybuilding. Rachel McLish would closely resemble what is thought of today as a fitness and figure competitor instead of what is now considered a female bodybuilder. Fitness competitions also have a gymnastic element to them. A recent study by the Clinical Journal of Sport Medicine has found that female bodybuilders who are taking anabolic steroids are more likely to have qualified for substance-dependence disorder and have been diagnosed with a psychiatric illness and have a history of sexual abuse.[13] E Wilma Conner competed in the 2011 NPC Armbrust Pro Gym Warrior Classic Championships in Loveland, Colorado, USA, at the age of 75 years 349 days. [14] Competition In competitive bodybuilding, bodybuilders aspire to develop and maintain an aesthetically pleasing body and balanced physique.[15][16] In prejudging, competitors do a series of mandatory poses – the front lat spread, the rear lat spread, the front double biceps, the back double biceps, the side chest, the side triceps, the Most Muscular (men only), and the thigh-abdominal pose. Each competitor also performs a routine to display the physique. A posedown is usually held at the end of a posing round, while judges are finishing their scoring. Bodybuilders spend time practicing their posing, since they are judged on it. Page 6 of 13 Bodybuilding - Wikipedia 1/2/2017 https://en.wikipedia.org/wiki/Bodybuilding A bodybuilder, Lukas Osladil, posing onstage during a competition. The pose is a variation of the "most muscular". In contrast to strongman or powerlifting competitions where physical strength is important, or to Olympic weightlifting, where the main point is equally split between strength and technique, bodybuilding competitions typically emphasize condition, size and symmetry. Different organizations emphasize particular aspects of competition, and sometimes have different categories in which to compete. Preparations Cutting and bulking The general strategy adopted by most present-day competitive bodybuilders is to make muscle gains for most of the year (known as the "off-season") and approximately 12–14 weeks from competition attempt to lose body fat (referred to as "cutting"). The bulking phase entails remaining in a net positive energy balance (calorie surplus). The amount of a surplus that a person remains in is based on the person's goals, as a bigger surplus and longer bulking phase will create more fat tissue. The surplus of calories relative to one's energy balance will ensure that muscles remain in a state of anabolism. The cutting phase entails remaining in a net negative energy balance (calorie deficit). The main goal of cutting is to oxidize fat while preserving as much muscle as possible. The larger the calorie deficit, the faster one will lose weight. However, a large calorie deficit will also create the risk of losing muscle tissue.[17] The precise effectiveness of the cutting and bulking strategy is unknown, with only limited observational case studies on the subject. No studies involving precise hypercaloric feeding combined with resistance exercise have been conducted. Clean bulking Many non-competitive bodybuilders choose not to adopt the conventional strategy, as it often results in significant unwanted fat gain during the "bulking" phase. The attempt to increase muscle mass in one's body without any gain in fat is called clean bulking. Competitive bodybuilders focus their efforts to achieve a peak appearance during a brief "competition season". Dirty bulking "Dirty bulking" is the process of eating at a caloric surplus, without finding the exact number of macronutrients (carbs, fats, and proteins). Weight lifters who are attempting to gain mass quickly often choose to use the "dirty bulk" method.[18] Pre-competition In the week leading up to a contest, bodybuilders may decrease their consumption of water, sodium and carbohydrates, the former two to alter how water is retained by the body and the latter to reduce glycogen in the muscle. The day before the show, water is removed from the diet, and diuretics may be introduced, while carbohydrate loading to increase the size of the muscles through replenishment of their glycogen. The goal is to maximize leanness and increase the visibility of veins, or "vascularity." The appearance of veins is further enhanced immediately before appearing on stage by darkening the skin through tanning products, and applying oils to the skin to increase shine. Some competitors will eat sugar-rich foods to increase the visibility of their veins. A final step is the use of weights to fill the muscles with blood and further increase their size. Page 7 of 13 Bodybuilding - Wikipedia 1/2/2017 https://en.wikipedia.org/wiki/Bodybuilding Muscle growth Bodybuilders use three main strategies to maximize muscle hypertrophy: ◾ Strength training through weights or elastic/hydraulic resistance. ◾ Specialized nutrition, incorporating extra protein and supplements when necessary. ◾ Adequate rest, including sleep and recuperation between workouts. Weight training Weight training causes micro-tears to the muscles being trained; this is generally known as microtrauma. These micro-tears in the muscle contribute to the soreness felt after exercise, called delayed onset muscle soreness (DOMS). It is the repair to these micro-trauma that result in muscle growth. Normally, this soreness becomes most apparent a day or two after a workout. However, as muscles become adapted to the exercises, soreness tends to decrease.[19] Weight training aims to build muscle by prompting two different types of hypertrophy: sarcoplasmic hypertrophy and myofibrillar hypertrophy. Sarcoplasmic hypertrophy leads to larger muscles and so is favored by bodybuilders more than myofibrillar hypertrophy which builds athletic strength. Sarcoplasmic hypertrophy is triggered by increasing repetitions, whereas myofibrillar hypertrophy is triggered by lifting heavier weight.[20] In either case, there is an increase in size and strength of the muscles (compared to if that same individual does not lift weights at all). However, the emphasis is different. Many trainees like to cycle between the two methods in order to prevent the body from adapting (maintaining a progressive overload), possibly emphasizing whichever method more suits their goals. I.e, a bodybuilder will use sarcoplasmic hypertrophy most of the time, but may change to myofibrillar hypertrophy temporarily in order to move past a plateau. However, no real evidence has been provided to show that trainees ever reach this plateau, and rather was more of a hype created from 'muscular confusion.' Nutrition The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to provide the protein and energy requirements needed to support their training and increase muscle mass. A sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat in preparation for a contest. The ratios of calories from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.[21] Carbohydrates Carbohydrates play an important role for bodybuilders. Carbohydrates give the body energy to deal with the rigors of training and recovery. Carbohydrates also promote secretion of insulin, a hormone enabling cells to get the glucose they need. Insulin also carries amino acids into cells and promotes protein synthesis.[22] Insulin has steroid- like effects in terms of muscle gains. It is impossible to promote protein synthesis without the existence of insulin, which means that without carbohydrates, it is impossible to add muscle mass.[23] Bodybuilders seek out low- glycemic polysaccharides and other slowly digesting carbohydrates, which release energy in a more stable fashion than high-glycemic sugars and starches. This is important as high-glycemic carbohydrates cause a sharp insulin response, which places the body in a state where it is likely to store additional food energy as fat. However, bodybuilders frequently do ingest some quickly digesting sugars (often in form of pure dextrose or maltodextrin) after a workout. This may help to replenish glycogen stores within the muscle, and to stimulate muscle protein synthesis.[24] Page 8 of 13 Bodybuilding - Wikipedia 1/2/2017 https://en.wikipedia.org/wiki/Bodybuilding Protein milkshakes, made from protein powder (center) and milk (left), are a common bodybuilding supplement. Protein The motor proteins actin and myosin generate the forces exerted by contracting muscles. Current advice says that bodybuilders should consume 25–30% of protein per total calorie intake to further their goal of maintaining and improving their body composition.[25] This is a widely debated topic, with many arguing that 1 gram of protein per pound of body weight per day is ideal, some suggesting that less is sufficient, while others recommending 1.5, 2, or more.[26] It is believed that protein needs to be consumed frequently throughout the day, especially during/after a workout, and before sleep.[27] There is also some debate concerning the best type of protein to take. Chicken, turkey, beef, pork, fish, eggs and dairy foods are high in protein, as are some nuts, seeds, beans and lentils. Casein or whey are often used to supplement the diet with additional protein. Whey protein is the type of protein contained in many popular brands of protein supplements, and is preferred by many bodybuilders because of its high Biological Value (BV) and quick absorption rates. However, whey has a bigger effect than Casein on insulin levels. Whey triggers about double the amount of insulin release.[28] That effect is somewhat overcome by combining Casein and whey. Bodybuilders are usually thought to require protein with a higher BV than that of soy, which is additionally avoided due to its claimed estrogenic properties. Still, some nutrition experts believe that soy, flax seeds and many other plants that contain the weak estrogen-like compounds or phytoestrogens can be used beneficially, as phytoestrogens compete with estrogens for receptor sites in the male body and can block its actions. This can also include some inhibition of pituitary functions while stimulating the P450 system (the system that eliminates hormones, drugs and metabolic waste product from the body) in the liver to more actively process and excrete excess estrogen.[29][30] Cortisol decreases amino acid uptake by muscle, and inhibits protein synthesis.[31] Some bodybuilders, such as Patrik Baboumian and Robert Cheeke follow a strict vegan diet. Meals Bodybuilders often split their food intake for the day into 5 to 7 meals of roughly equal nutritional content and attempt to eat at regular intervals (e.g. every 2 to 3 hours). This method can serve two purposes: to limit overindulging in the cutting phase, and to physically allow for the consumption of large volumes of food during the bulking phase. Contrary to popular belief, eating more frequently does not increase basal metabolic rate when compared to the traditional 3 meals a day. While food does have a metabolic cost to digest, absorb, and store, called the thermic effect of food, it depends on the quantity and type of food, not how the food is spread across the meals of the day. Well-controlled studies using whole-body calorimetry and doubly labeled water have demonstrated that there is no metabolic advantage to eating more frequently.[32][33][34] Dietary supplements The important role of nutrition in building muscle and losing fat means bodybuilders may consume a wide variety of dietary supplements.[35] Various products are used in an attempt to augment muscle size, increase the rate of fat loss, improve joint health, increase natural testosterone production, enhance training performance and prevent potential nutrient deficiencies. There are three major macronutrients that the human body needs in order for muscle building. The major nutrients – protein, carbohydrate, and fat – provide the body with energy.[36] Performance-enhancing substances Page 9 of 13 Bodybuilding - Wikipedia 1/2/2017 https://en.wikipedia.org/wiki/Bodybuilding Some bodybuilders use drugs such as anabolic steroids and precursor substances such as prohormones to increase muscle hypertrophy. Anabolic steroids cause muscle hypertrophy of both types (I and II) of muscle fibers caused likely by an increased synthesis of muscle proteins and are accompanied with undesired side effects including hepatotoxicity, gynecomastia, acne, early onset male pattern baldness and a decline in the body's own testosterone production, which can cause testicular atrophy.[37][38][39] Other performance-enhancing substances used by competitive bodybuilders include human growth hormone (HGH), which can cause acromegaly. Muscle growth is more difficult to achieve in older adults than younger adults because of biological aging, which leads to many metabolic changes detrimental to muscle growth; for instance, by diminishing growth hormone and testosterone. Some recent clinical studies have shown that low-dose HGH treatment for adults with HGH deficiency changes the body composition by increasing muscle mass, decreasing fat mass, increasing bone density and muscle strength, improves cardiovascular parameters, and affects the quality of life without significant side effects.[40][41][42] Rest Although muscle stimulation occurs in the gym (or home gym) when lifting weights, muscle growth occurs afterward during rest. Without adequate rest and sleep (7 to 8 hours), muscles do not have an opportunity to recover and build. About eight hours of sleep a night is desirable for the bodybuilder to be refreshed, although this varies from person to person.[43] Additionally, many athletes find a daytime nap further increases their body's ability to build muscles. Some individual bodybuilders add a massage, sometimes by professional masseuse, massager or masseur at the end of each workout to their routine as a method of recovering.[44] Overtraining Overtraining occurs when a bodybuilder has trained to the point where his workload exceeds his recovery capacity. There are many reasons that overtraining occurs, including lack of adequate nutrition, lack of recovery time between workouts, insufficient sleep, and training at a high intensity for too long (a lack of splitting apart workouts). Training at a high intensity too frequently also stimulates the central nervous system (CNS) and can result in a hyper-adrenergic state that interferes with sleep patterns.[45] To avoid overtraining, intense frequent training must be met with at least an equal amount of purposeful recovery. Timely provision of carbohydrates, proteins, and various micronutrients such as vitamins, minerals, phytochemicals, even nutritional supplements are acutely critical. It has been argued that overtraining can be beneficial. One article published by Muscle & Fitness magazine stated that you can "Overtrain for Big Gains". It suggested that if one is planning a restful holiday and they do not wish to inhibit their bodybuilding lifestyle too much, they should overtrain before taking the holiday, so the body can rest easily and recuperate and grow. Overtraining can be used advantageously, as when a bodybuilder is purposely overtrained for a brief period of time to super compensate during a regeneration phase. These are known as "shock micro-cycles" and were a key training technique used by Soviet athletes.[46] Non muscle-developing methods Some bodybuilders, particularly at the professional level, inject substances such as "site enhancement oil", commonly known as synthol, to mimic the appearance of developed muscle where it may otherwise be disproportionate or lagging.[47] This is known as "fluffing".[48][49] Synthol is 85% oil, 7.5% lidocaine, and 7.5% alcohol.[48] It is not restricted, and many brands are available on the Internet.[50] The use of injected oil to enhance muscle appearance is common among bodybuilders,[51][52] despite the fact that synthol can cause pulmonary Page 10 of 13 Bodybuilding - Wikipedia 1/2/2017 https://en.wikipedia.org/wiki/Bodybuilding embolisms, nerve damage, infections, sclerosing lipogranuloma,[53] stroke,[48] and the formation of oil-filled granulomas, cysts or ulcers in the muscle.[52][54][55] Sesame oil is often used, which can cause allergic reactions such as vasculitis.[56] An aesthetic issue is drooping of muscle under gravity.[50] See also ◾ Amazon feminism ◾ Athletic training ◾ Beefcake ◾ Body image ◾ Bodybuilding supplement ◾ Exercise equipment ◾ Exercise physiology ◾ Female bodybuilding ◾ Flex magazine ◾ Health club ◾ Muscle dysmorphia ◾ Muscle worship ◾ Physical culture ◾ Physical exercise ◾ Physical fitness ◾ Sports medicine ◾ Sports nutrition References 1. Emery, Michael. "Men's Bodybuilding: A Short History". Bodybuildingreviews.net. Retrieved February 25, 2014. 2. Schwarzenegger, A. (1999). The New Encyclopedia of Modern Bodybuilding. Fireside, NY: Simon & Schuster. ISBN 0684857219. 3. Rhodes, Jesse (July 19, 2009). "Bodybuilders Through the Ages". 4. "Al Treloar at SandowPlus.com". Sandowplus.co.uk. December 28, 1903. Retrieved October 5, 2012. 5. STRONGFORTISM (http://www.sandowplus.co.uk/Competition/Strongfort/course/lesson1.htm) Archived (https://web.archive.org/web/20080802165327/http://www.sandowplus.co.uk/Competition/Strongfort/course/lesson1.htm) August 2, 2008, at the Wayback Machine. 6. "IFBB Professional League » Jim Manion, Chairman IFBB Professional League". Ifbbpro.com. September 26, 2007. Retrieved October 5, 2012. 7. "Arnold: No Regrets About Steroids". CBS. February 11, 2009. Retrieved August 13, 2013. 8. Theunissen, Steve. "Arnold & Steroids: Truth Revealed". Retrieved February 27, 2007. 9. Littman, Jean (November 13, 2007). "Bodybuilding And The Olympics: An Ongoing Controversy". article99.com. 10. Roberts, Monica (September 28, 2015). "TransGriot: Upcoming FTM Fitness World Conference". Transgriot.blogspot.com. 11. Ifbb Faq – Ifbb (http://www.ifbb.com/ifbb-faq/). Ifbb.com (February 22, 1999). Retrieved on 2016-11-29. 12. Todd, Jan, "Bodybuilding", St. James Encyclopedia of Pop Culture, Gale Group, 1999 13. Barnett, Mitchell (Nov 2010). "Women and Anabolic Steroids: An Analysis of a Dozen Users". Clinical Journal of Sport Medicine. 20 (6): 475–481. doi:10.1097/JSM.0b013e3181fb5370. PMID 21079445. 14. Glenday, Craig (2013). Guinness World Records 2014. The Jim Pattison Group. p. 60. ISBN 978-1-908843-15-9. 15. "Top 10 Most Impressive Bodybuilder Physiques of All Time". Muscleprodigy. Retrieved June 14, 2013. 16. "Judging the 2008 Mr. Olympia: Judges Provide Full Transparency and Complete Explanation of Results". Muscletime. Retrieved June 14, 2013. 17. Lambert, Charles; Frank L; Evens W (March 2004). "Macronutrient considerations for the sport of bodybuilding.". Sports Med. 34 (5): 317–327. doi:10.2165/00007256-200434050-00004. PMID 15107010. 18. Evans, Rian. (April 6, 2015) Dirty Bulking: Why You Need To Know The Dirty Truth! (http://www.bodybuilding.com/fun/dirty-bulking-why-you-need-to-know-the-dirty-truth.htm). Bodybuilding.com. Retrieved on 2016-11-29. 19. MacDougall JD, Elder GC, Sale DG, Moroz JR, Sutton JR (1980). "Effects of strength training and immobilization on human muscle fibres". European journal of applied physiology and occupational physiology. 43 (1): 25–34. doi:10.1007/BF00421352. PMID 7371625. 20. "Weight Training Intensity or Volume for Bigger Muscles?". Retrieved February 24, 2012. 21. Manoreem, MM; Thompson J; Russo M (March 1993). "Diet and exercise strategies of a world-class bodybuilder". Int J Sport Nutr. Dept. of Family Resources & Human Development, Arizona State University. 3 (1): 76–86. PMID 8499940. 22. Skinner, Rob (March 2002). "Coach & Athletic Director". 71 (8): 3. Page 11 of 13 Bodybuilding - Wikipedia 1/2/2017 https://en.wikipedia.org/wiki/Bodybuilding 23. Miranda, Lisa; Horman, Sandrine; De Potter, Isabelle; Hue, Louis; Jensen, Jørgen; Rider, Mark H. (2007). "Effects of contraction and insulin on protein synthesis, AMP-activated protein kinase and phosphorylation state of translation factors in rat skeletal muscle". Pflügers Archiv. 455 (6): 1129–40. doi:10.1007/s00424-007-0368-2. PMID 17957382. 24. King, Michael W. "Substrates for Gluconeogenesis". IU School of Medicine. 25. Lambert CP, Frank LL, Evans WJ (2004). "Macronutrient considerations for the sport of bodybuilding". Sports Med. 34 (5): 317–27. doi:10.2165/00007256-200434050-00004. PMID 15107010. 26. Heller, Samantha (April 2004) Protein: a guide to maximum muscle: confused? Let us separate the gristle from the meat (https://www.highbeam.com/doc/1G1-114819458.html), Men's Fitness, 27. Your nutrition problems solved; This month: pre- and postworkout nutrition, calculating protein intake and adding simple carbs FLEX Magazine, January 2005 28. Burd, Nicholas A.; Yang, Yifan; Moore, Daniel R.; Tang, Jason E.; Tarnopolsky, Mark A.; Phillips, Stuart M. (2012). "Greater stimulation of myofibrillar protein synthesis with ingestion of whey protein isolate v. Micellar casein at rest and after resistance exercise in elderly men". British Journal of Nutrition. 108 (6): 958–62. doi:10.1017/S0007114511006271. PMID 22289570. 29. Falcon, Mike. Estrogens, Testosterone & Phytoestrogens (http://www.maxmuscle.com/index.cfm? fa=article&doc_id=116&subcat=science). maxmuscle.com 30. Eugene Shippen; William Fryer (1998). The testosterone syndrome: the critical factor for energy, health, and sexuality: reversing the male menopause. New York: M. Evans. ISBN 0-87131-829-6. 31. Manchester, K. L. (2012). "Sites of Hormonal Regulation of Protein Metabolism". In Munro, H. N. Mammalian Protein Metabolism, Volume 4. pp. 229–98. ISBN 978-0-323-14257-1. 32. Bellisle F, McDevitt R, Prentice AM (1997). "Meal frequency and energy balance". Br. J. Nutr. 77 Suppl 1: S57–70. doi:10.1079/BJN19970104. PMID 9155494. 33. Taylor MA, Garrow JS (2001). "Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter". Int. J. Obes. Relat. Metab. Disord. 25 (4): 519–28. doi:10.1038/sj.ijo.0801572. PMID 11319656. 34. Smeets AJ, Westerterp-Plantenga MS (June 2008). "Acute effects on metabolism and appetite profile of one meal difference in the lower range of meal frequency". Br. J. Nutr. 99 (6): 1316–21. doi:10.1017/S0007114507877646. PMID 18053311. 35. Philen RM, Ortiz DI, Auerbach SB, Falk H (1992). "Survey of advertising for nutritional supplements in health and bodybuilding magazines". JAMA. 268 (8): 1008–11. doi:10.1001/jama.268.8.1008. PMID 1501305. 36. "Major Nutrients in Food". webMd. Retrieved August 27, 2013. 37. Schroeder E, Vallejo A, Zheng L, et al. (2005). "Six-week improvements in muscle mass and strength during androgen therapy in older men". J Gerontol a Biol Sci Med Sci. 60 (12): 1586–92. doi:10.1093/gerona/60.12.1586. PMID 16424293. 38. Grunfeld C, Kotler D, Dobs A, Glesby M, Bhasin S (2006). "Oxandrolone in the treatment of HIV-associated weight loss in men: a randomized, double-blind, placebo-controlled study". J Acquir Immune Defic Syndr. 41 (3): 304–14. doi:10.1097/01.qai.0000197546.56131.40. PMID 16540931. 39. Giorgi A, Weatherby R, Murphy P (1999). "Muscular strength, body composition and health responses to the use of testosterone enanthate: a double blind study". Journal of science and medicine in sport / Sports Medicine Australia. 2 (4): 341–55. doi:10.1016/S1440-2440(99)80007-3. PMID 10710012. 40. Alexopoulou O, Abs R, Maiter D (2010). "Treatment of adult growth hormone deficiency: who, why and how? A review". Acta Clinica Belgica. 65 (1): 13–22. doi:10.1179/acb.2010.002. PMID 20373593. 41. Ahmad AM, Hopkins MT, Thomas J, Ibrahim H, Fraser WD, Vora JP (June 2001). "Body composition and quality of life in adults with growth hormone deficiency; effects of low-dose growth hormone replacement". Clinical Endocrinology. 54 (6): 709–17. doi:10.1046/j.1365-2265.2001.01275.x. PMID 11422104. 42. Savine R, Sönksen P (2000). "Growth hormone – hormone replacement for the somatopause?". Hormone Research. 53 (Suppl 3): 37–41. doi:10.1159/000023531. PMID 10971102. 43. Datillo M, Antunes HK, Meideros A, et al. (2011). "Sleep and muscle recovery: Endocrinological and molecular basis for a new and promising hypothesis". Medical Hypotheses. 77 (2): 220–222. doi:10.1016/j.mehy.2011.04.017. PMID 21550729. 44. Shusterman, Richard (2012). Thinking Through the Body: Essays in Somaesthetics. Cambridge University. p. 43. ISBN 1107019060. 45. Lowery, Lonnie. Testosterone Nation – The Warrior Nerd: Overtraining or Under-eating? (http://web.archive.org/web/20070927191307/http://www.t-nation.com/readTopic.do?id=459318) Part 1 46. Smith DJ (2003). "A framework for understanding the training process leading to elite performance". Sports medicine (Auckland, N.Z.). 33 (15): 1103–26. doi:10.2165/00007256-200333150-00003. PMID 14719980. 47. Jason, P (March 31, 2015). "Synthol Abuse in Bodybuilding". ProteinFart.com. 48. Pupka, A; Sikora J; Mauricz J; Cios D; Płonek T. (2009). "The usage of synthol in the body building". Polim Med. (in Polish). 39 (1): 63–5. PMID 19580174. 49. Childs, Dan (May 16, 2007). "Like Implants for the Arms: Synthol Lures Bodybuilders: Risky Injections Mean Massive Muscles for Users". ABC News. Retrieved March 4, 2011. Page 12 of 13 Bodybuilding - Wikipedia 1/2/2017 https://en.wikipedia.org/wiki/Bodybuilding For a list of words relating to used in bodybuilding, see the Bodybuilding category of words in Wiktionary, the free dictionary. Wikibooks has more on the topic of: Bodybuilding Wikimedia Commons has media related to Bodybuilding. 50. Foggo, Daniel (May 13, 2007). "Bodybuilders puff up with 'Popeye' oil jab". Sunday Times. Retrieved March 4, 2011. 51. Henriksen, TF; Løvenwald JB; Matzen SH (2010). "Paraffin oil injection in bodybuilders calls for preventive action". Ugeskrift for Lægerer (in Danish). 172 (3): 219–20. PMID 20089216. 52. Iversen, Line; Asja Lemcke; Mikael Bitsch; Tonny Karlsmark (2008). "Compression Bandage as Treatment for Ulcers Induced by Intramuscular Self-injection of Paraffin Oil". Acta Derm Venereol. 89 (2): 196doi=10.2340/00015555-0583. 53. Schaefer, N. "Muscle enhancement using intramuscular injections of oil in bodybuilding: review on epidemiology, complications, clinical evaluation and treatment". European Surgery. 44: 109–115. doi:10.1007/s10353-011-0033-z. 54. Darsow, Ulf; Harald Bruckbauer; Wolf-Ingo Worret; Heidelore Hofmann; Johannes Ring (2000). "Subcutaneous oleomas induced by self-injection of sesame seed oil for muscle augmentation". Journal of the American Academy of Dermatology. 42 (2): 292–294. doi:10.1016/S0190-9622(00)90144-0. PMID 10642691. 55. Schäfer, C.N.; H. Guldager; H. L. Jørgensen (2011). "Multi-Organ Dysfunction in Bodybuilding Possibly Caused by Prolonged Hypercalcemia due to Multi-Substance Abuse: Case Report and Review of Literature". Int J Sports Med. 32 (1): 60–65. doi:10.1055/s-0030-1267200. PMID 21072745. 56. Koopman, M; C. Richter; R. J. M. Parren; M. Janssen (2005). "Bodybuilding, sesame oil and vasculitis". Rheumatology. Oxford Journals. 44 (9): 1135. doi:10.1093/rheumatology/keh712. PMID 16113147. External links Retrieved from "https://en.wikipedia.org/w/index.php? title=Bodybuilding&oldid=756194745" Categories: Bodybuilding Body modification Athletic sports Individual sports Weight training Body shape ◾ This page was last modified on 22 December 2016, at 16:39. ◾ Text is available under the Creative Commons Attribution-ShareAlike License; additional terms may apply. By using this site, you agree to the Terms of Use and Privacy Policy. Wikipedia® is a registered trademark of the Wikimedia Foundation, Inc., a non-profit organization. Page 13 of 13 Bodybuilding - Wikipedia 1/2/2017 https://en.wikipedia.org/wiki/Bodybuilding


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Mardi Gras
Cajun Jambalaya
This dish, based on a staple of Louisiana cuisine, swaps smoked sausage for chicken and shrimp – turning this into a flavor-filled weeknight dish.
15 Top Mardi Gras Inspired Recipes
Get a taste of the Big Easy with these beloved New Orleans classics—perfect for a Mardi Gras celebration.
Guide to King Cakes Around the World
In celebration of Mardi Gras, go on a trip around the world to try all sorts of king cakes.
9 Can't-Miss Gumbo Recipes for Mardi Gras
Warm, sizzling and comforting gumbo recipes to satisfy your Southern-food cravings.
New Orleans City Guide to Good Eating
Take a tour of New Orleans' must-visit restaurants and eateries with Louisiana native Amber Wilson.
Make Bananas Foster Bread
The rich whisky-enhanced flavor of classic bananas foster is ever-present in this new sweet bread.
Mardi Gras in Mobile Alabama
Visit the birthplace of American Mardi Gras for a real celebration with Alabama home-cooking.
Jambalaya Jazz
Louisianan jambalaya takes center stage during Mardi Gras, but deserves to be served year-round.
Merry Mardi Gras Drink Recipes
Celebrate Fat Tuesday with our sparkling collection of drink recipes and how tos mixed to perfection.
Mardi Gras Celebration for Kids
Bring on the merry music, bright colors and Cajun cookin', because Mardi Gras is around the corner and ready to party family-style.
Mardi Gras Cake
Crescent rolls form the basis for a quick-and-easy King Cake perfect for your Mardi Gras celebration.
New Orleans Muffuletta
New Orleans signature sandwich makes any Mardi Gras celebration a tasty affair.
A New Orleans Original
From the streets of Treme to the 9th Ward, Mr. Okra delivers fresh produce daily to some of the neediest food deserts of New Orleans.

subset: commoncrawl


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There they were, in the produce section of a small local grocery…a forgotten love…Rhubarb. That sweet and tangy combination that tastes just like Spring. Quickly I placed them in my cart and hurried home with thoughts of a delicious pie in my head…until busy weekend plans seemed to get in the way. Never fear! No time for a traditional pie crust…grab some nilla wafers, sugar and butter and you have the perfect base for that lovely Rhubarb.
Easy Peasy Nilla Wafer crust
60 wafers
1/3 cup of melted butter
1/4 cup sugar
1. Crush wafers in food processor (or if you want to rid yourself of some stress, roll them into bits with a ziplock bag and rolling pin.
2. Add melted butter and sugar to crumbs and mix until moistened.
3. Press into pie plate. I use a metal measuring cup to evenly compress onto bottoms and sides of plate.
4. Bake 10 minutes at 350 degrees until edges are brown. Cool completely before filling.
The Filling ingredients
1. 1 1/2 to 2 pounds of fresh rhubarb, cut into 1/2 inch pieces. *Here is a hint…wash, chop and freeze your rhubarb for at least a day before baking to release excess juice. Thaw in a strainer before use, but do not squeeze*
2. 3/4 cup packed brown sugar
3. 1/2 cup granulated sugar
4. 1/4 teaspoon each of the following spice: allspice, cardamom, and ginger
5. 1/2 teaspoon salt
6. 3-4 tablespoons of ground arrowroot or corn starch
7. 1 tablespoon lemon juice
8. 1 large egg
9. Dash of bitters (totally optional)
1. Preheat oven to 375 degrees
2. Combine rhubarb, sugars, spices, salt, and arrowroot powder, mix thoroughly
3. Add lemon juice, egg and and bitters, stir together.
4. Pour into prepared pie shell
5. Place pie on rimmed baking sheet, place in oven on lowest rack.
6. Bake 30-35 minutes. Remove and cool 2-3 hours
7. Cut and serve…enjoy!
I am absolutely delighted to celebrate my 3rd Mother's Day with the fair Princess. I will always remember the exact minute she and I met!
She has a better reaction to me now…
Show and Share. Inspire me Monday. Tuesday at our house. The scoop. Inspire me Tuesday Make it pretty. Art of homemaking. Made by you. Metamorphosis God's growing garden. . Tuesday with a twist Let's talk vintage. Wonderful Wednesday. Share it. Brag about it. Wow us. Talk of the town. Moonlight and Mason jars. Share your cup share your style home and garden. Welcome home. Thursday Favorites. Waste not. Coffee and conversation. Friday features. Home sweet home. Feather nest. Friendship Friday. Grace at home. Funtastic Friday. Morning cup of joe. Home matters. Sweet inspiration. Vintage chic. Best of the weekend. Sunday at home. Share it one more time. Snickerdoodle Simple Saturday. Silver pennies. Create with joy. Inspiration Monday. DI&DI. Monday social. Amaze me. Proverbs 31. Smell good Sunday. Make bake create


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Best Books for Preschoolers
by Alina Soler
Shop The Story
From beloved classics to new favorites, here are the best stories to get your little kid hooked on reading.
Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Cloudy With a Chance of Meatballs By Judi Barrett
You may have watched it in 3-D at the movies, but this zany story is definitely worth reading with your little bookworm. First published in 1978, the book tells the story of a town called Chewandswallow where the daily forecast includes downpours of soup, mashed potatoes and of course, meatballs. With detailed illustrations and clever writing, this deliciously fun tale will leave your kiddo laughing—and hungry!
Alexander and the Terrible, Horrible, No-Good Very Bad Day By Judith Viorst
One day Alexander wakes up with gum in his hair. Later, he falls in mud, gets soap in his eyes, and finds out he has a cavity. The loveable grump hilariously recounts how his day goes from bad to worse in a series of unfortunate events any kid (and parent!) can relate to—who hasn't had one of those terrible, horrible, no good, very bad days?
Harold and the Purple Crayon By Crockett Johnson
This timeless tale has been encouraging children to let their imaginations run free since 1955. It tells the story of pint-sized dreamer Harold, who one day decides to go for a walk and creates a whole world of adventures using nothing but his creativity and a purple crayon.
The Giving Tree By Shel Silverstein
Using simple black-and-white drawings and few words, poet Shel Silverstein illustrates the lifelong friendship between a boy and a tree. It's a touching story (and warning: a tearjerker!) that teaches a wonderful lesson in selflessness, lifelong friendship and unconditional love.
The Tale of Rabbit and Coyote By Tony Johnston
In this Mexican folklore-inspired tale, sly Rabbit gets caught stealing chili peppers from the farmer and is set to be boiled and eaten until he cleverly tricks the coyote into taking his place. Hilarity ensues as Rabbit manages to outwit the gullible coyote time and time again. The book includes a translation and pronunciation guide for Spanish words used throughout the story.
Fox in Socks By Dr. Seuss
"Take it slowly. This book is dangerous!" the first page cautions. As with all Dr. Seuss books, you can expect bright, playful drawings and wonderful rhymes, but don't take the book's warning lightly—this one is jam-packed with tongue-twisters! Can you get through it without getting tongue-tied?
I Love My Hair! By Natasha Anastasia Tarpley
In this heartwarming book, a mother teaches her daughter an important lesson in self-acceptance. Illustrated in beautiful watercolor, the girl imagines her braids are like plant rows in a garden, her ponytails are like wings and eventually learns to embrace her lovely, unique hair.
Pinkalicious By Victoria Kann
Is there such a thing as too much pink? Pinkalicious learns the hard way after she disobeys her parents and eats too many pink cupcakes and turns—you guessed it—pink. The cure for Pinkititis? Eating lots of greens! This fuchsia-filled book is tons of fun, and will be a big hit with your girly girl.
The Hello Goodbye Window By Norton Juster
This sweet story depicts the loving bond one little girl has with her grandparents, and the special memories they make every time she visits. Kids will love the bright, dreamy pictures and the main character's vividly imaginative point of view.
Frog and Toad Are Friends By Arnold Lobel
Your beginner reader will love to follow buddies upbeat Frog and morose Toad throughout this book's five delightful tales. The amphibian duo turns even the most mundane tasks (looking for lost buttons, waiting for the mail) into amusing adventures, teaching the importance of true friendship along the way.
Knuffle Bunny By Mo Willems
Trixie happily tags along on Daddy's trip to the laundromat when—gasp—she realizes her beloved stuffed rabbit Knuffle Bunny is missing. The wide-eyed tot struggles as she frantically tries to alert her parents of bunny's disappearance in baby babble (aggle flaggle klabble!). The illustrations are a great combination of cute cartoon drawings set against black-and-white photographs of a Brooklyn neighborhood.
Strega Nona By Tomie De Paola
This charming fairytale is set in a medieval village in Calabria, Italy, where Strega Nona (a friendly "Grandma Witch") spends her days conjuring spells to help townsfolk. One day brutish Big Anthony disobeys the old woman and uses her magical pasta pot without her permission, resulting in a (delicious!) disaster as pasta floods the house and threatens the town.
Tar Beach By Faith Ringgold
Fascinating, detailed illustrations capture one African-American little girl's dreams of flying over New York City, past the rooftop of the Harlem apartment building she calls "tar beach." Cassie's fantasy flight allows her to escape the hardships of living in 1939—her family often struggles with money and discrimination. With a hopeful message and pictures that are wonderful works of art, this book is a gem.
Where the Wild Things Are By Maurice Sendak
This classic has enchanted children and adults alike since 1963, selling more than 10 million copies. Kids will love Max, adorably clad in a wolf costume and his adventures with the Wild Things, the oafish creatures who make Max king of their mystical forest. Max learns that the "wild rumpus" is not all it's cracked up to be, and like Dorothy, realizes there's no place like home.
Please Baby, Please By Spike Lee & Tonya Lewis Lee
This gorgeous picture book follows a curly-headed tot whose naughty antics (eating sand, dumping cereal, splashing in the tub) leave her parents repeatedly pleading, "Please, baby, please!" Filmmaker Spike Lee and wife Tonya Lewis's words create a melodic rhythmic flow, making this book a real treat to read aloud.
Madeline By Ludwig Bemelmans
Madeline is the smallest—but boldest—of twelve little girls living in an old house in Paris. In the first book of the beloved series, the adorable redhead is rushed to the hospital to get her appendix taken out. Your kiddo will love getting lost in Madeline's world, depicted in charming drawings of Parisian landmarks.
Pablo's Tree By Pat Mora
When Pablo was first adopted as a baby, his Abuelito (grandfather) planted a tree in his honor. Every year for Pablo's birthday, his grandfather decorates the tree with a different theme (one year, it was streamers; the next, it was balloons.) Bright, collage cut-paper pictures illustrate the boy's excitement—how will Abuelito decorate his tree this year?


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Alex Toys My Eco Crafts Scrapbook
- Brand:Alex
- Product Code:10016963
- Availability:Out Of Stock
- Sold By: Deepali Global Pvt. Ltd.
Celebrate all the special memories of your child's life — and create new ones — while making a personalized, environmentally friendly scrapbook! Eco Crafts Scrapbook includes all the materials you'll need to design and decorate a colorful, visually inspiring scrapbook. Fill all the pages of this hardcover, spiral notebook with photos, stickers, drawings, wooden buttons, string, colorful ribbons and more. Use cardboard paper frames to highlight photographs and use the letter stickers to call out special moments and names. So much fun for a family to create together! Includes over 300 pieces, zig zag scissors, stickers, paper shapes and frames, printed paper, buttons, craft sticks, glue stick, ribbons, twine cords and easy to follow instructions.
|6-8 Years


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Randy Seaver, over at Genea-Musings, issued a fun challenge on Saturday evening to find out Who's Number 1000 in the Family Database.
I have Family Tree Maker 16 so I went to VIEW>REPORTS>CUSTOM and created a report that included the name and the Reference Number. Then I went to FORMAT>SORT REPORT and did a sort on the Reference Number. So who was my Number 1000?
No one! I have a 999 and a 1001 but no 1000! I think that when I combined my two family files into one and then merged individuals number 1000 got lost in the shuffle! So my 999th person is Peter Valentine Bushong born June 1832 in Augusta County, Virginia to Abraham Bushong Sr. and Mary Christina Volland. Peter died on August 19, 1913 in Henry County, Indiana. He is my 3rd cousin 5 times removed. The 1001st person is Mary A. Fulvider – the sister-in-law of Peter Valentine Bushong! I have no birth or death dates for her. She married Peter's brother, Samuel Bushong, on February 15, 1858 in Augusta County, Virginia. She is the wife of my 3rd cousin 5 times removed.


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CenturyLink – by FRAZIER MOORE
NEW YORK (AP) — MSNBC host Martin Bashir resigned from the network Wednesday, nearly three weeks after making graphic remarks on his show about former Alaska Gov. Sarah Palin.
"I deeply regret" the comments, Bashir said in a statement. "It is my sincere hope that all of my colleagues, at this special network, will be allowed to focus on the issues that matter without the distraction of myself or my ill-judged comments."
His resignation, effective immediately, was accepted by MSNBC president Phil Griffin, who in a statement thanked him "for three great years" with the network.
The uproar began last month when Bashir suggested that someone should defecate in Palin's mouth because of a remark the former vice presidential candidate made comparing the United States' indebtedness to China with slavery.
Bashir criticized Palin and her "long-diseased mind" after playing video of her speech about China. He told the story of Thomas Thistlewood, a former overseer at a plantation who described in diaries how he dealt with wayward slaves by, in one case, having another slave defecate in the mouth of the miscreant. In another case, someone urinated in the face of a slave being punished.
"When Mrs. Palin invokes slavery," Bashir said, "she doesn't just prove her rank ignorance, she confirms (that) if anyone truly qualifies for a dose of discipline from Thomas Thistlewood, then she would be the outstanding candidate."
Bashir apologized days later. But the controversy continued to rage, with Palin's political action committee writing to Griffin and NBC News President Deborah Turness seeking discipline for Bashir, and Palin cancelling a scheduled interview with NBC's Matt Lauer.
Bashir's departure leaves a void in MSNBC's weekday schedule, where he had filled the 4 p.m. EST hour. MSNBC contributor Joy-Ann Reid has subbed for him in recent days. A permanent replacement will be named in the coming weeks, the network said.
Bashir came to MSNBC in 2010 from ABC News' "Nightline." He had joined ABC in 2004 as a correspondent for "20/20."
Before that, the London-born journalist won attention for documentaries including "Living With Michael Jackson," which in 2003 aired on ABC to a huge audience, and his exclusive interview with Princess Diana in 1995.
Bashir's exit from MSNBC coincided with the network parting company with actor Alec Baldwin, who was suspended from his weekly talk show after just two weeks for using an anti-gay slur in a New York City street encounter.


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February 22nd, 2011
My Take: There's no such thing as the Bible and never has been
Editors note: Timothy Beal is the author of "The Rise and Fall of the Bible: The Unexpected History of an Accidental Book." He is a Florence Harkness Professor of Religion at Case Western Reserve University.
By Timothy Beal, Special to CNN
When things get messy, when the ground drops out from under us, we conjure myths of pristine and happy origins.
Unemployed, we might find ourselves longing for that former job as though it had been ideal, a time of complete self-fulfillment, forgetting how we dragged ourselves there some mornings, hoping for something better to come up.
In the middle of an ugly divorce, we might find ourselves longing for the early years of the relationship as though that had been our time in Eden, forgetting the stresses of money, unreliable used cars, in-laws and learning to live together.
These Edenic myths are illusions whose power lies not in their real presence but in their expression of what we really, really wish were true. But they also have the power to remove us from full, mindful living in the present, which is messy, unstable and insecure.
And that's the stuff that opens us up to others, making us vulnerable to the real-life risks of relationship.
So too with the life of faith. We may long for an original, solid rock, a foundation that will not falter in the storm. For many, that rock is the Bible. But that, too, is an illusion.
Ronald Reagan once said that if he were shipwrecked on a desert island and could have only one book to read for the rest of his life, it would be the Bible.
I wish someone would've asked, which one? Which version? Protestant? Jewish? Catholic? Orthodox? Syriac? Each has a different table of contents.
The Jewish one obviously doesn't include the New Testament, but it also has a different order, beginning with the Torah, considered the core of scriptures, then the Nevi'im, or "prophets," then the Ketuvim, or "writings."
The Catholic Bible includes all of the Protestant Bible plus seven additional books, known as the Apocrypha, as well as significantly different versions of and additions to the books of Esther and Daniel.
Different Orthodox Bibles (Greek, Ethiopian, Slavonic, etc.) include those plus other apocryphal books as well as a collection of poems known as the Book of Odes. So does the traditional Syriac Bible, but it does not include Revelation and four other New Testament books found in other canons.
And which translation would he bring? There are dozens available, and they vary widely in both style and theology. Many of the most popular ones today are highly interpretive "meaning-driven" versions in which translators don't translate word-for-word but instead write what they believe conveys the equivalent meaning of larger blocks of text.
So "my cup runneth over" might become "you blow me away." Or a passage buried in Leviticus that prohibits a man from lying with another man as though with a woman (other no-no's in this list include adultery, sex with a woman on her period, and marrying a divorcee or a brother's widow) becomes a universal ban on homosexuality. Put two translations side-by-side, and you may find yourself hard pressed to know if they're even translating the same passage.
And which edition would he bring? A good old-fashioned floppy black leather one? Or a niche-market edition like "The Golfer's Bible," loaded with full-color pictures and "inspirational messages teed up to reach the golfer's heart."
Then again, depending on the terrain and climate of his island, "The Waterproof Bible: Sportsman's Edition" might be a more practical choice. How about one of the many Manga Bibles on the market? Or a Biblezine, a Bible in magazine form filled with jump-off-the-page callouts and graphic features on balancing work and play, shopping, healthy eating, and finding love? Or one of the thousands of study Bibles loaded with notes and commentaries telling you what it means according this or that (usually conservative) viewpoint?
These various Bibles are not only different in physical form, but their value-adding content is also values-adding, steering readers toward theological, moral, and political views.
You get the point.
There is no "the Bible," no book that is the one and only Bible. There are lots and lots of Bibles. They come in many different physical and digital forms with a great variety of content – different canons, translations, notes, commentaries, pictures, and so on.
Don't believe me? Next time you're in a big box bookstore, check out its huge Bible section, or just type "Bible" in the search box of an online store, and prepare to be overwhelmed. The Bible business sells more than 6,000 different products for over $800 million a year – all sold as "the Bible." It's a flood of biblical proportions.
"Hold up!" some will say. "Stop the madness! We've got to save the Bible! We've got to get back its original, pure, unadulterated Word, before there's no turning back the tide." An understandable response to this alarming scene of biblical liquidation.
In my new book, "The Rise and Fall of the Bible," I say, OK, let's try that. What we discover is even more surprising than all the diversity of Bibles on the market today. Here's the thing: Not only is there no such thing as the Bible now; there never has been.
There is no pure original, no Adam from which all Bibles have descended. During the time of Jesus, there were many different versions of Scriptures in circulation, and no central publishing house or religious authority to standardize the process.
Same with the early Christian movement. Indeed, it wasn't until the 4th century that there was even an official canon of Christian Scriptures. Even then, moreover, there were lots of unofficial varieties. The "story of the Book" is a fascinating one, with many surprising turns, but the upshot is that the further we go back in history, the more biblical variety we discover. "That old time religion" is an illusion.
For many of us, it's more than a little disconcerting to realize that there's no pristine original Bible to recover, that it's messy and plural all the way back to the beginning. But is it not also a very familiar feeling?
Trying to save the Bible by recovering the Adam of all Bibles is as futile as trying to save the marriage by recovering the Eden of married life. There's no such thing, so there's no going back. Our desire for a pure, unadulterated, original Bible, "in the beginning," is an illusion that shields and distracts us from the real, unstable, often terrifyingly ambiguous relationship with another that is the life of faith.
Life is crazy uncertain, so it's understandable that many of us want religion and especially the Bible to offer deliverance from it. But it doesn't. It's not a rock but a river, not a book of answers but a library of questions. When we take it seriously, and soberly, it calls us deeper into the wilderness – away from the sunny shoreline of the island and toward the uncharted interior.
That wilderness, like the ones in which the Israelites wandered and Jesus was tested, can be a place of danger and disorientation, but also of renewal and reawakening.
The opinions expressed in this commentary are solely those of Timothy Beal.
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About this blog
The CNN Belief Blog covers the faith angles of the day's biggest stories, from breaking news to politics to entertainment, fostering a global conversation about the role of religion and belief in readers' lives. It's edited by CNN's Daniel Burke with contributions from Eric Marrapodi and CNN's worldwide news gathering team.


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JohnSteele· Registered
115 Posts
Discussion Starter · #1 ·
Here is a post from another forum that I think every CCW permit holder should absolutely read and if possible follow. Link to original post
1- Always be armed
Always, without exception. Trouble doesn't schedule an appointment before stopping by, and you should always be prepared for it. We don't expect our house to burn down, but we keep fire extinguishers anyway. We don't expect to wreck our car, but we click our seatbelts anyway. On that quick trip to the store we don't expect to be assaulted, but we had better prepare for it anyway else we place ourselves at the mercy of others.
Example #1- While living in North Carolina I was walking to my kitchen at 1 am. As I rounded the corner wearing only a towel I found myself 5 feet away from a crack-head who was trying to force his way into my glass back door. I had to then make a mad dash back to my bedroom to retrieve a firearm, temporary leaving my kids' bedrooms between myself and the crack-head. Had I been properly armed I would not have subjected myself and my children to this vulnerability. Having learned this lesson, I now take a Fobus paddle holster and a Glock to the bathroom with me. A Fobus paddle works great in a tightly wrapped towel for that walk from the shower to your bedroom.
Example #2- In another incident I was loading my 2 year old daughter into her car seat in the back of my Jeep Wrangler when I noticed a look of fear on her face. She was terrified and pointing behind me. Instinctually I drew my handgun as I turned to find 4 men who had formed a semi-circle around me. Had I not been armed I'm quite certain that I would have lost my money, my vehicle, possibly my life, and worst of all most likely my daughter who was buckled into the back seat.
With a firearm you at least have a chance. If you don't have a firearm you're at the will of those who do. Choose the largest caliber that you can shoot effectively and dress around it. Always, without exception.
2- Remain alert and aware
No matter the situation, your first and best option is always to avoid trouble. This is possible only if you are aware of your surroundings. No weapon can protect you if you didn't see the first strike coming. Continually scan your surroundings and observe anything that appears threatening or out of place. Whenever possible, identify and assess a potential threat before it becomes a full blown threat. In the event that you cannot avoid trouble, at least you can prepare for it.
Remain aware while focused on other tasks. When you must pay attention to some other task (such as entering/exiting your vehicle) continue to scan and observe your surroundings. It's easy to get distracted while loading bags of groceries or buckling your child into your car seat. In all reality these are the times when you should be paying special attention to your surroundings, as predators tend to prey on you when they know you're distracted (see Rule #1, Example #2). I recently witnessed a lady loading Christmas packages into her SUV. She first buckled her child into her car seat, cranked her SUV to get the heater going, and then proceeded to load the packages in the back. When she finished she then took her cart 100 feet or so to the cart return, totally oblivious to anything that was going on with her child or vehicle. Although nothing bad happened, the gross vulnerabilities to both her child, her vehicle, and even to herself were inexcusable.
3- Practice
Proficiency is critical to survival. Emergency situations rarely afford adequate time to think a situation through completely. Should you find yourself justified in using deadly force to stop an illegal attack you must be able to draw and fire your weapon instinctually and effectively without pause or delay from your own limitations or ineptness. Tactical maneuvers are just as important as marksmanship, and both should be practiced together. Practice marksmanship first. Once you've mastered your ability to hit your target effectively, practice drawing your weapon. Practice stealth draws as well as speed draws. Once you've mastered drawing your weapon, practice tactical maneuvers. Draw your weapon and fire two shots into your target. Reassess the remaining threat level, and then re-holster your weapon. Repeat this as many times as it takes to master this sequence with both good speed and good accuracy. Once proficient, set up multiple targets with varying ranges. Practice drawing your weapon, fire 1-2 shots center mass into each target, and reassess the remaining threat before re-holstering your weapon. Repeat this proceedure as many times as you can. Don't try to rush speed. Speed will come naturally with practice. Purchase an air-soft gun similar to your carry weapon. Practice holding your air-soft weapon on target while you travel forward, backwards, laterally, and while you walk up and down steps. Once you master it with air-soft, repeat your training with your carry weapon. Once you have truly mastered tactical maneuvers with your weapon, continue to train. If you don't continue to practice you will lose the skills you worked so hard to gain.
4- Remain sober
Not only do drugs (prescription, illegal, alcohol, etc.) slow your reaction times, they also hinder your judgment as well as your awareness (which violates rule #2). Anyone taking any type of drug should not be carrying a firearm anyway (which violates rule #1).
5- Secure your perimeter
No matter where you are, secure your immediate perimeter. Whether traveling in your vehicle or sitting on your couch watching the game make certain that your doors are locked. Get a security system and arm it. Although you'll need to bypass motion sensors while you're inside your home, at least you'll have door and window sensors armed. Small dogs don't offer much protection, but they tend to be the most aware and will let you know that trouble is coming before larger dogs sense it. The most ideal recommendation I could give would be two German Shepherds outside with a Pomeranian, electronic burglar alarm, and firearms inside.
Few parts of our routine make us as vulnerable as showering. While necessary, it focuses our attention as well as blocks our senses. It's difficult to hear over the water, and difficult to see through the steam and curtain. This is why shower scenes are included in so many horror movies. When I shower I take a firearm and a dog into the bathroom with me (although the dog comes along on her own). I lock my bathroom door, keep a Glock on the toilet tank, and use a clear shower curtain.
6- Avoid crowds
Sometimes this is obviously impossible, but when possible it's advisable. Bad things happen in large crowds, and most organized events have strict policies against carrying firearms anyway (in violation of Rule #1).
7- Face the threat
Sit with your back against the wall so that you can see anyone who walks into the room.
Avoid urinals. While standing at a urinal not only is your back to the room but you're typically so focused on what's directly in front of you that you're completely oblivious to what anyone is doing directly behind you. Use a stall instead, and close/lock the door behind you. While this may seem like trapping yourself in, at least you'll be facing forward when you open the door to exit the stall, thus paying attention to anyone else in the room.
8- Blend in
If you find trouble in a crowded place, try to blend in as much as possible with others without drawing any undue attention as attention draws fire and makes a stealth draw more difficult.
9- Avoid walking while talking on a cell phone
Cell phones tend to make us oblivious to our surroundings, thus violating rule #2. We have laws against driving and cell phone usage for the same reason.
10- Keep strong arm free
While carrying bags to your vehicle try to keep your strong arm free. In the event of a stealth draw it's much more conspicuous to sit your bags down to draw a weapon than it is to simply draw your weapon.


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Big Three? Miami Heat to honor Original Nine
NBA team honors employees who've been there since 1988
We've heard of the Miami Heat's Big Three, but what about the Big Nine?
Actually, they call themselves the Miami Heat Originals. They are the nine Heat employees who have been with the organization since it started in 1988.
+ NBA Finals TV Schedule
+ Show Your Team Spirit on u local
Jeff Craney, Jose Pañeda, Eric Reid, Tony Fiorentino, Andy Elisburg, Sammy Schulman, Sybil Wilson, Bill Foran and Ron Culp all were honored at a Heat game against the Bulls in April.
"It's pretty rare for anybody to be with one organization," Craney said. "It's unheard of. I talk to young people all the time (and) I tell them I'm not sure how you go about doing this, but here's my story."
Craney started as an intern after getting his degree in from St. Thomas University Miami-Dade County.
Today he is the team's Vice President of Marketing.
Sybil Wilson met Craney back in 1988 at a mixer in the lobby of the Miami office building where she was working.
"It just so happens it was his second day on the job," she said. "I had no idea. He had on a blue jacket. He looked impressive."
Wilson said she made her pitch and now, 25 years later, she's the Director of Administrative Services for the team.
She said she's thrilled to see the Heat in the NBA Finals again, but added that what tops her list is that she's been able to be a part of the charity work the team does for the community.
"The championships are great, but you know, it's the feeling that I've done something to give back to the community more than anything else," she said.


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Admission requirements
This course is only available for students in the BA International Studies who have succesfully completed the second year elective course.
The student writes the thesis in the area of specialization.
The number of participants is limited to 6.
This course, "Thesis Seminar: Modern Korean Culture," is designed for students whose thesis topics and research questions are related to culture and politics in modern Korea. How is the culture of a country and its politics intertwined? How can it not be? Drawing on the history and culture of the Korean peninsula, we will explore some of the most perplexing and complex challenges that have transfixed the international studies community, such as: the persistence of Cold War politics, global labor migration, and regional politics in Korean Waves, among other topics. The examination of varied texts—film, fiction, television drama, popular music, as well as archival materials and secondary sources—will encourage students to creatively and rigorously apply their accumulated wisdom in this third year seminar. In terms of international studies and Korean studies methodologies, this course allows students to further hone their mastery of global histories and international relations through a cultural studies lens.
Building on earlier exercises in essay-writing, in particular the essay for the second year's elective course, a bachelor's thesis is the finishing paper of the program. It is a research paper of 10,000 words (10% more or less), which to a considerable extent is the result of research and writing that is independently done.
Collective supervision is provided in thesis seminars. The aim of the thesis seminar is to guide students through the process of designing a research question; collecting literature, sources, data, and other materials that are necessary for answering the question; bringing logic and persuasive order in the material and in the arguments supported by it; and designing appropriate research methods.
Assignments within the seminar include designing a research question and plan, writing a literature review (3-4,000 words), and presenting one's research.
Attending a seminar is mandatory; no thesis can be submitted that has not been written in the context of a thesis seminar.
Apart from collective supervision, students will receive individual supervision, specifically focused on the subject of their research. The thesis seminar leader is also the one who provides this individual supervision. Students will have four individual meetings with their supervisor during the semester.
Each seminar will be devoted to one of the geographical areas covered by International Studies. Most seminar leaders will have expertise on political and economic subjects. For some larger areas, there will also be a limited number of seminars where stronger emphasis is laid on language, history, culture, religion, and society.
The exact set-up of the seminars may vary somewhat, due to the nature of the area, the number of seminars taught for each area, and the didactic preferences of the seminar leader. In particular, a number of seminars will have a theme to lend focus to the class discussions, and provide extra guidance for students to decide on their research topic.
Course objectives
Based, and further elaborating on the knowledge and skills acquired, students will prove themselves to be able to:
work with research techniques that are current in the discipline(s) applied by them;
comprehend sophisticated academic debates;
report on their studies and research in good written English;
work and write under time-pressure, and deal with deadlines.
report on their studies and research in good spoken English;
participate in debates in an active, prepared and informed way, respecting other people's convictions and emotions;
understand fundamental cultural differences and divisions.
The general academic skills covered by these aims are:
collect and select specialised literature using traditional and electronic methods and techniques;
analyse and evaluate this in terms of quality and reliability;
formulate a well-defined research problem based on this;
set up, under supervision, a study of limited size, taking into consideration the traditional and electronic methods and techniques relevant for the discipline;
formulate a reasoned conclusion on the basis of this;
explain research findings in a clear and well-argued way, both orally and in writing.
The timetable is available on the BA International Studies website
Mode of instruction
Six seminar meetings of two hours, spread over semester; four individual meetings with supervisor (half an hour on average).
Course Load
Attendance: 14 hrs.
Presentation: 8 hrs.
Literature review: 100 hrs.
Independent study and writing: 298
Total: 420 hrs.
Assessment method
Assessment and Weighing
25% (5% active participation);
5% research question;
15% literature review [3,000-4,000 words]).
Thesis (10,000 words, excluding footnotes and bibliography): 75%
To pass the thesis seminar, the thesis grade has to be 5.5 at least.
In case of resubmission of the thesis (insufficient grade only) the final grade for the thesis will be lowered as a consequence of the longer process of completion. The deadline for resubmission is 10 days after receiving the grade for thesis.
Blackboard will be used. For tutorial groups: please enroll in blackboard after your enrolment in uSis
Students are requested to register on Blackboard for this course.
Reading list
Not applicable.
Enrolment through uSis is mandatory.
General information about uSis is available in English and Dutch
Registration Studeren à la carte and Contractonderwijs
Not applicable.
No thesis can be submitted that has not been written in the context of a thesis seminar.
There are four important due dates during the seminar: in the Spring semester, student are to submit a research question in week 8; a literature review in week 11; a draft version of the thesis in week 16; and the definitive version in week 22.
The due dates are not negotiable.
Since both the number of individual meetings with the supervisor, and their duration is limited, it is important that students go to them well-prepared.


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Main Content
Top of the pageCheck Your Symptoms
Abdominal pain (or belly pain) in children is a common problem. About 1 out of 3 children is seen by a doctor for abdominal pain by the time they are age 15, but only a small number of these children have a serious problem.
Complaints of abdominal pain are more common in children younger than 11 years and are often caused by changes in eating and bowel habits. Most cases of abdominal pain are not serious, and home treatment is often all that is needed to help relieve the discomfort.
Abdominal pain in children is often frightening and frustrating for parents. Many times it is hard to find the exact cause of a child's abdominal pain. Pain without other symptoms that goes away completely in less than 3 hours is usually not serious.
In children, abdominal pain may be related to injury to the abdomen or an illness, such as an upset stomach, an ear infection, a urinary tract infection, or strep throat. Abdominal symptoms can also occur from an infection passed on by animals or while travelling internationally. Constipation is a common cause of abdominal pain in children. Some more serious causes of abdominal pain in children include appendicitis, lead poisoning, or problems with the intestines, such as intussusception or malrotation. Girls who start having menstrual periods may have abdominal pain each month, and the pain may be more severe in some months than others.
Generalized pain occurs in half of the abdomen or more. Localized pain is located in one area of the abdomen. Babies and toddlers often react differently to pain than older children who can talk about their pain. A baby may become fussy, draw his or her legs up toward the belly, or eat poorly. Older children may be able to point to the area of the pain and describe how severe it is.
Abdominal pain can occur one time, or it can occur repeatedly over several months. Recurrent abdominal pain (RAP) is a condition that affects children ages 5 to 11.
Check your child's symptoms to decide if and when your child should see a doctor.
Many things can affect how your body responds to a symptom and what kind of care you may need. These include:
You have answered all the questions. Based on your answers, you may be able to take care of this problem at home.
Certain health conditions and medicines weaken the immune system's ability to fight off infection and illness. Some examples in children are:
With cramping pain in the belly:
Temperature varies a little depending on how you measure it. For children up to 11 years old, here are the ranges for high, moderate, and mild according to how you took the temperature.
Oral (by mouth), ear, or rectal temperature
A forehead (temporal) scanner is usually 0.3° C (0.5° F) to 0.6° C (1° F) lower than an oral temperature.
Armpit (axillary) temperature
Note: For children under 5 years old, rectal temperatures are the most accurate.
A baby that is extremely sick:
A baby that is sick (but not extremely sick):
Babies can quickly get dehydrated when they lose fluids because of problems like vomiting or fever.
Symptoms of dehydration can range from mild to severe. For example:
You can get dehydrated when you lose a lot of fluids because of problems like vomiting or fever.
Severe dehydration means:
Moderate dehydration means:
Mild dehydration means:
Pain in children under 3 years
It can be hard to tell how much pain a baby or toddler is in.
Pain in children 3 years and older
If you're not sure if a child's fever is high, moderate, or mild, think about these issues:
With a high fever:
With a moderate fever:
With a mild fever:
An illness plan for people with diabetes usually covers things like:
The plan is designed to help keep your diabetes in control even though you are sick. When you have diabetes, even a minor illness can cause problems.
It is easy for your diabetes to become out of control when you are sick. Because of an illness:
Blood in the stool can come from anywhere in the digestive tract, such as the stomach or intestines. Depending on where the blood is coming from and how fast it is moving, it may be bright red, reddish brown, or black like tar.
A little bit of bright red blood on the stool or on the toilet paper is often caused by mild irritation of the rectum. For example, this can happen if you have to strain hard to pass a stool or if you have a hemorrhoid.
A large amount of blood in the stool may mean a more serious problem is present. For example, if there is a lot of blood in the stool, not just on the surface, you may need to call your doctor right away. If there are just a few drops on the stool or in the diaper, you may need to let your doctor know today to discuss your symptoms. Black stools may mean you have blood in the digestive tract that may need treatment right away, or may go away on its own.
Certain medicines and foods can affect the colour of stool. Diarrhea medicines (such as Pepto-Bismol) and iron tablets can make the stool black. Eating lots of beets may turn the stool red. Eating foods with black or dark blue food colouring can turn the stool black.
If you take aspirin or some other medicine (called a blood thinner) that prevents blood clots, it can cause some blood in your stools. If you take a blood thinner and have ongoing blood in your stools, call your doctor to discuss your symptoms.
Many prescription and non-prescription medicines can cause belly pain or cramping. A few examples are:
Shock is a life-threatening condition that may occur quickly after a sudden illness or injury.
Babies and young children often have several symptoms of shock. These include:
Based on your answers, you may need care right away. The problem is likely to get worse without medical care.
Based on your answers, you need emergency care.
Call 911 or other emergency services now.
Sometimes people don't want to call 911. They may think that their symptoms aren't serious or that they can just get someone else to drive them. But based on your answers, the safest and quickest way for you to get the care you need is to call 911 for medical transport to the hospital.
Based on your answers, you may need care soon. The problem probably will not get better without medical care.
Based on your answers, the problem may not improve without medical care.
Most of the time, a child's abdominal pain will get better with home treatment and the child will not need a visit to a doctor.
Home treatment for abdominal pain often depends on other symptoms that are present with the pain, such as diarrhea, nausea, or vomiting. See the Related Information section of this topic for information on some of these other symptoms.
Try the following, one at a time in the order listed, if your child has mild abdominal pain without other symptoms:
If the measures above do not work, you may also try these:
If your child's abdominal pain keeps coming back on a regular basis or is getting worse, it may be helpful to ask your family doctor for a referral to a specialist for further consultation.
Call your doctor if any of the following occur during home treatment:
Abdominal pain in children can often be prevented.
To prepare for your appointment, see the topic Making the Most of Your Appointment.
You can help your doctor diagnose and treat your child's condition by being prepared to answer the following questions:
Adaptation Date: 2/28/2022
Adapted By: Alberta Health Services
Adaptation Reviewed By: Alberta Health Services
Adapted with permission from copyrighted materials from Healthwise, Incorporated (Healthwise). This information does not replace the advice of a doctor. Healthwise disclaims any warranty and is not responsible or liable for your use of this information. Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions.
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