The Buffalo National River

The Buffalo National River begins as a trickle in the Boston Mountains, where it flows north and then

eastward through the Ozark Mountains until it merges 150 miles later with the White River at

Buffalo City.

The upper Buffalo offers the river’s finest scenic beauty. With its massive, towering bluffs, countless waterfalls, watchable wildlife, ties to both historic and prehistoric cultures, and remote, unspoiled location, the upper Buffalo River wilderness is surely mid-America’s finest outdoor destination.

In fact, the entire river is such a special place that in 1972, Congress designated it as America’s first national river. This unique status protects the Buffalo from commercial or residential development, along with other destructive operations such as damming and gravel mining, thus preserving its scenic beauty and natural wild state forever.

Floating Season

The floating season on the upper Buffalo (Ponca to Pruitt) is March through June, with early July floating a possibility on occasion. The Buffalo is primarily dependent upon rainfall for its water level, so once the rains of spring and early summer have passed, so has the chance to float the upper section. (Hiking, however, is great year-round, as is trail riding!)

SPECIAL NOTE: As a river preservation measure, the National Park Service limits the number of rental boats that can be launched on any given day. Therefore, if you are planning a weekend float, it is wise to reserve your boat(s) in advance. For example, it is never too early to book a boat for a May weekend, which is the upper Buffalo’s most popular floating month.

River Levels & Safety

The Buffalo is rated Class I & II, meaning that it is typically suitable for paddlers of most any age and skill level (see Young Children note below). Floating is generally done in canoes, with rafting and kayaking possible when the water level is high enough. In the event of flooding, the National Park Service will close the river to boating.

RIVER SAFETY & YOUNG CHILDREN:
Children should be at least age 4 and able to swim before floating the Buffalo. Consider taking little tykes to one of the pretty local swimming holes (just ask us a local for directions). Small ones love playing in the sand and splashing about in the calm water’s edge rather than taking a long, uncertain canoe ride. If you need help determining if a float trip is right for a child or anyone else in your group, just call a local river outfitter

Float Trip Options

DAY TRIPS
The most popular float---and without a doubt the river’s most scenic---is from Ponca to Kyle’s Landing, a 10-mile float that takes between four and six hours to complete. When the water from Ponca to Kyle’s is too low to float, the day-trip launch site is moved downriver to the Pruitt access, where you float seven miles to Hasty. Check river outfitter websites for current river levels and launching points.

MULTI-DAY TRIPS
The most popular multi-day trip is the Ponca to Pruitt trip, a 24-mile float that takes a minimum of two days to complete. However, with 150 miles of Buffalo River to explore, there are many ways to plan a multi-day trip. Call a local outfitter for expert assistance with planning an overnight float trip.

River Mileage

Here’s a handy reference chart of the most popular float trips. Please remember that the “Time Required” to complete a trip can vary somewhat due to water level, weather conditions, and the speed and skill with which you paddle.

River Trip	# of Miles	Time Required
Ponca to Kyle’s Landing	10 miles	4 to 6 hours
Steel Creek to Kyle’s	8 miles	4 to 5 hours
Ponca to Pruitt	24 miles	2 days (min)
Pruitt to Hasty	7 miles	4 to 5 hours
Pruitt to Carver	11 miles	6 to 7 hours
Pruitt to Woolum	26 miles	2 days (min.)

Boat Rental

BOATS & EQUIPMENT
Canoes, rafts, and kayaks are available for rent. Paddles and life vests are included in your rental.

SPECIAL NOTE: As a river preservation measure, the National Park Service limits the number of rental boats that can be launched on any given day. Therefore, if you plan a weekend float, it is wise to reserve your boat(s) in advance. For example, it is never too early to book a boat for a May weekend, which is the upper Buffalo’s most popular floating month.

HOW MANY BOATS YOU’LL NEED
When it comes to canoes, two adults per canoe is the recommendation. This allows for good balance and adequate room for gear. However, it is not uncommon for three small-frame adults or parents with one or two average-sized youngsters to share a canoe.

Most rafts can comfortably hold up to six people along with an average amount of gear. (Remember, rafting is highly dependent upon a good water level, so if the Buffalo is too low to raft you should consider a canoe.)

Launch Times & Sites

DAY TRIPS
Boats launch between 8:30 a.m. and Noon. This gives you plenty of time to complete your float before dark, and enjoy some hiking or picnicking along the way.

Launch sites for the Ponca to Kyle’s Landing float vary, depending upon water level and the day of the week. On Saturdays, the National Park Service requires that rental boats be launched at nearby Steel Creek. Otherwise, if the water level permits, outfitters launch at Ponca which allows two additional miles of floating, as well as the chance to float alongside magnificent Roark Bluff.

Glass, Trash, & Other Regulations

Glass containers are prohibited on the Buffalo  River. And, ice chests MUST have the lids secured so that contents stay put in the event of a tipped canoe. Also, open beverages must be placed in a FLOATABLE holder, such as a can coulee.

At the launch site, you’ll receive a trash bag that will conveniently help you keep your boat and the river debris free. At the end of your trip, simply place your trash bag in a park waste can.

For more information about park regulations such as campfires, pets, backcountry waste, etc., contact the Buffalo’s National Park Service headquarters in Harrison, Arkansas.

Camping

The Buffalo National River is an outstanding float-and-camp river. The upper section offers several primitive camp sites with limited services.

CAMPGROUNDS NEAR PONCA
Lost Valley	Small campground located at the trailhead to the Lost Valley trail; just 1.5 miles south of Ponca on Hwy 43; not a riverside campground; small travel trailers and campers can fit here (remember, no hookups though)
Steel Creek	Large open camping area; located along the most scenic bluff on the Buffalo; also offers a horse camp for trail riders; just two miles downriver of the Ponca low water bridge
Kyle’s Landing	Scenic camping 10 miles downriver of Ponca; great to use as an overnight spot for a multi-day trip

FEES: $10 per night per site

SERVICES: These sites typically feature a tent site, fire grate, picnic table, lantern hook, and pit or flush toilets common to all campers. A few sites have pay phone service. None of the sites offer electrical or waste hookups.

RESERVING A SITE: Camp sites are available on a first-come, first-serve basis.

CAMPING ALONG THE RIVER: You may camp anywhere along the river as long as you stay 1/2 mile below or above a designated campground (such as Kyle’s). While this type of camping is the ultimate outdoor experience, it also requires that you take special measures to protect the landscape. Contact the National Park Service at for complete camping/campground details and regulations.

Chap-2-Mc-2-invitation solution

WAXAHACHIE SYMPHONY ASSOCIATION PRESENTS:    

BRADLEY WELCH the ORGANIST

·         February 26, 2011 - 7:30 p.m.

·         First United Methodist Church

·         Waxahachie Texas

We invite you to come experience the musical styling’s of Bradley Welch, the Classical Organist. He will make you on an experience that will make you laugh cry and smile. We hope you enjoy the Music!

Demographic	Price
Family Season	$75
Family Senior Season	$60
Single Season	$40
Single Senior Season	$32
Adult	$12
Senior Adult	$10
Student under 18	Free

Chap 2 Lesson 3

Chap 2 Mid 2

Start a Diet Journal

Keep a daily record of your weight and the foods you’ve eaten.  Study your journal to become aware of your eating behavior.  It will tell you when you’re eating too much or if you’re eating the wrong foods. 

Why Do You Want to Lose Weight

Write a list of reasons in your diet journal and refer to it often to sustain your motivation.  Good health, good looks, more self-confidence, and new romantic possibilities are only the beginning.

Fighting Fatigue

Paradoxically, the more you do, the less tired you’ll feel.  Regular balanced exercise will speed up your metabolism, burn calories more efficiently, raise your energy level, and lift your spirits.

You Are What You Eat

Foods laden with fat, salt, and sugar leave you feeling lethargic and depressed.  They set you up for more overeating.  A nutritious low-fat diet has the opposite effect.  You feel energized, revitalized, and happier.

“Water is the only drink for a wise man.”  Thoreau

Water is the perfect weight loss beverage.  It fills your stomach, curbs your appetite, and cleanses your entire system.  Add a twist of lemon or lime to improve the taste and drink eight glasses every day.

“The Bible Tells Me So”

Cholesterol was not in their vocabulary, but the Biblical prophets knew the dangers of animal fat consumption.  “Ye shall eat no manner of fat, of ox, or of sheep, or of goat.”  Leviticus 7:23

Quick, Change

Simply changing into your workout clothing and shoes might be all the motivation you need to psyche yourself up for exercise.  Display them prominently to remind yourself to just do it!

It’s Child’s Play

Have fun with your kids.  Jump rope, play catch, take a walk in the park, or bicycle around the neighborhood. You burn calories while you spend quality time with your children.

Call the Salvation Army

Once you’ve achieved your desired weight loss, donate your “fat” clothes to charity.  You thereby commit yourself to permanent low fat eating and lifestyle physical activity.  There’s no going back to the old ways!

Know your Onions

Raw, broiled, shredded, sliced or diced, the onion adds a powerhouse of flavor to any dish.  Onions regulate your blood sugar and lower your cholesterol.  The sweet Vidalia is magnificent in salads!

Assume the Position

Head up, shoulders back, stomach in!   By simply improving your posture, you look five pounds thinner and radiate self-confidence.  You also strengthen the muscles in your back and abdomen.

Running On Empty

Never skip breakfast.  Like a car, your body needs fuel to perform efficiently.  Don’t stall out!  Eating  breakfast quick starts your metabolism and helps you avoid overeating later in the day!

Take the Time

Foods that require more time and effort to consume will slow you down and fill you up faster.  Peel an orange and remove the seeds instead of gulping down orange juice.  The pulp provides extra nutrition too.

Flying the Friendly Skies

The airline industry offers a wide variety of menus to accommodate passengers dietary requirements.  Call ahead and order a low fat or vegetarian meal.  It’s generally tastier than the standard meal.

The Perimeter Principle

Shop the outside aisles where fruits, vegetables, baked goods, dairy, fish, meats, and poultry are located.  Avoid the inside aisles where processed, canned and packaged food products are sold.  These items are generally high in fat, refined sugar and sodium.

Gradual Withdrawal

Don’t go “cold turkey”  If you’re put off by the taste of “fat-free”  substitutes, switch first to the “reduced fat version.”  Accustom your taste buds to the lighter flavor.  Then graduate to “fat-free.”

Lovely to Look At

Always create an attractive setting at mealtime.  Set your table with pretty china and cloth napkins.  The simplest dishes become “gourmet delights” when elegantly displayed.

Lose Weight While You Sleep

The fat bellied Japanese Sumo wrestler got that way by eating his biggest meal of the day just before bedtime.  Accelerate your weight loss by avoiding snacks before you go to sleep.

“I was determined to know beans.. ”  Thoreau

Beans and legumes are low in fat and high in dietary fiber.  Save money and fat calories by substituting beans for beef or chicken.  Try adding garbanzo, lima, pinto or red kidney beans to your soups and salads.

Be My Guest

Prepare and serve “lighter” dishes.  Chilled shrimp, fresh vegetable and fruit platters, low fat cheeses and whole grain crackers make lovely hors d’oeurvres.  When the party is over, you won’t have to contend with fattening leftovers!

Out of Sight, Out of Mind

Remove temptation.  Diet-proof your home.  Free your pantry and refrigerator shelves of high fat snack foods.  If you must keep some problem foods around, store them in opaque containers in closed cabinets.

 “Let them eat cake.”  Marie Antoinette

You can have your cake and eat it too if you choose the fat-free versions.  Eat these products in moderation and watch your portion size.  The carbohydrates that replace the fat contain calories that can add up to weight gain.

The Calorie Conscious Kitchen

Low fat, nutritious food preparation requires a well equipped kitchen.  The blender, non-stick frying pan, microwave, vegetable steamer, vegetable juicer, roasting rack, measuring cups, and spoons are excellent gadgets which help cut calories!

President’s Day

George W. Bush makes time in his busy schedule to jog.  Thomas Jefferson called walking the best of all exercises.  Harry Truman was an avid walker.  Nixon bowled.  Ike and Ford played golf.  FDR swam even though he was crippled with polio.  Do you get the idea?

Take Tea and See

Green tea lowers your cholesterol level. Camomile tea has a soothing and cleansing effect on your body.  Peppermint tea refreshes. Raspberry tea stimulates the kidneys and helps wash out wastes.

Get Out the Kinks

Stretching is a relaxing and enjoyable way to maintain flexibility and ease muscle tension.  It prepares your body for movement and improves your circulation.  Stretching elongates the muscles and makes you look  slimmer!

Herbal Weight Loss

Herbal supplements are a combination of stimulants, laxatives, and diuretics.  They may cause adverse reactions in many people and do not promote a healthy and permanent weight loss.  They may be natural, but that’s no guarantee that they’re safe.  The tobacco plant is a clear example!

In Plain Sight

Store low fat nutritious foods in the front of your refrigerator.  Fruits and vegetables are the snack foods you want to reach for first.  Don’t hide them away in the drawers!

Count on Cabbage

Raw or cooked, cabbage is low in calories and high in nutrition.  It helps cleanse your system, flushing out fatty deposits.  Cabbage stimulates your immune system and may prevent ulcers and certain types of cancer.

Exercise is Good Medicine

Shed those pounds and reduce the risk of cardio-vascular disease, stroke, osteoporosis and other disorders.  Physical activity diminishes stress, fatigue, and depression.  Take a daily dose of exercise!

Salad Bar Smarts

Stick to the fresh vegetables, fruits, and low fat dressings.  Avoid the prepared fat-laden salads, croutons, cheeses, bacon bits.  They are sure to undermine your best weight loss efforts.

The Personal Trainer 

If you’ve made the move and joined a fitness club, take it one step further.  Work with a personal trainer who can design an exercise program that suits your individual needs.  It’s worth the investment!

The Buddy System

Establish a regular on-going relationship with a diet buddy.  Make daily contact for support and encouragement.  Share strategies and exchange menu ideas.  Don’t look to compete.  Encourage one another.

Cut Cost and Calories

Save money and lose weight.  Fresh fruits, vegetables, and grains cost far less than processed, convenience foods and snacks which are laden with fat, sugar, sodium, and unnecessary chemical additives.

Salad Dressing Sabotage

Salad dressing is the single biggest source of fat in the diet of American women.  Avoid the pitfall!  Use fat-free dressings, or lemon juice.  When dining out, bring your own or order dressing “on the side”  so you can control the amount.

Chap 1 Capstone

Chap 1 Mid 4

Heart Attacks: What You Should Know

According to the National Heart, Lung, and Blood Institute, about 1.1 million Americans have a heart attack each year. About 40 percent of heart attacks are fatal. Because heart attacks often happen about one hour after symptoms first start, people typically can seek medical care.

What is a heart attack?

A heart attack is caused by coronary heart disease (CHD). CHD occurs when the coronary arteries narrow, which decreases blood supply to the heart. A blood clot usually forms, which terminates blood flow. When this occurs, a person is having a heart attack. If not treated immediately, permanent muscle damage can occur, or the person can die.

What are the signs of a heart attack?

Some of the main signs of a heart attack include the following:

Y  Uncomfortable pressure, pain, squeezing sensation, or discomfort in the center of the chest, typically lasting more than a few minutes.

Y  Pain or pressure in the chest, upper abdomen, neck, jaw, or arms.

Y  Lightheadedness, fainting, sweating, or nausea.

Y  Heartburn or indigestion.

Y  Increased or irregular heart rate.

Y  Shortness of breath.

How can you reduce the risk of a heart attack?

Some factors, such as age and history of heart disease in a family are uncontrollable; however, you can take steps to reduce the risk of having a heart attack. Some of these steps include the following:

Y  Stop smoking cigarettes. Cigarette smoking dramatically increases the risk of heart attacks.

Y  Lower your blood pressure. High blood pressure forces your heart to work harder, which increases the risk of a heart attack. The optimal blood pressure is 120/80. To prevent or control high blood pressure, do the following:

o   Lose extra weight.

o   Become physically active.

o   Follow a healthy eating plan, including reducing sodium intake.

o   Limit alcohol intake.

Y  Reduce high blood cholesterol. High blood cholesterol causes your arteries to become narrower, thus slowing down or blocking the flow of blood to your heart. To reduce high blood cholesterol, do the following:

o   Eat healthy foods.

o   Get plenty of physical activity.

o   Lose extra weight.

Y  Work toward a healthy weight. Being overweight or obese increases the probability of a heart attack.

Y  Lead a physically active life. Physical activity helps lower your blood pressure and helps control high blood cholesterol. Increasing your physical fitness increases overall health, which can minimize the risk of a heart attack.

Y  Manage diabetes. Diabetes damages blood vessels, which leads to heart diseases. Diabetics must adhere strictly to doctor’s orders to control the diabetes. Some guidelines for diabetics include the following:

o   Eat at regular times each day.

o   Take prescriptions as directed and at consistent times each day.

o   Check your blood sugar level every day.

Sources

MedicineNet, Inc. (n.d.) Heart attack (Myocardial Infarction). Retrieved May 3, 2003, from http://www.medicinenet.com/Heart_Attack/article.htm.

National Heart, Lungs, and Blood Institute. (n.d.), Heart attacks. Retrieved May 3, 2003, from http://www.nhlbi.nih.gov/actintime/aha/aha.htm.

National Heart, Lungs, and Blood Institute. (n.d.), Reducing heart attack risk. Retrieved May 3, 2003, from http://www.nhlbi.nih.gov/actintime/rhar/rhar.htm.

TriGenesis Communications Inc. (n.d.). Heart attack symptoms and warning signs. Retrieved May 3, 2003, from http://www.heartinfo.org.

Chap 1 Mid 2

All About Training

Training Proposal

All About Training

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For more information contact:                                                Debra Woltman

                                               Personnel Manager

                                               603-555-6262

Overview

All About Training is an established computer training company positioned to provide technological training to all levels of individuals. High‑quality training has become synonymous with our name. All About Training has over 150 offices scattered throughout the United States and Canada, staffed by more than 1,100 highly trained professional sales personnel.

Ideology

At All About Training we believe our product is knowledge. We also believe that knowledge is power. We know that technology provides the tools that businesses need to compete in the twenty-first century, and we know that we can deliver that knowledge, and along with it the power to succeed.

Proposal

To meet the training needs of a large and varied corporation such as yours, we have formulated a new and unique plan for delivering education. We propose the following methods:

On-Site

ü  Small, hands-on classes held at your corporate locations

ü  One-on-one instruction for specific individuals

ü  All About Training trainers available in person to answer questions

Off-Site

ü  Retreats held with the specific intent to provide training

ü  Small, hands-on classes held at our state-of-the-art training facilities

ü  Toll-free telephone support

Time Frame

We believe that training should commence as soon as possible.

Budget

We have taken in consideration budgetary concerns and we believe that we can produce stellar results within a moderate budget. We can supply some preliminary figures based on other, similar training missions we have conducted.

Proposed Budget
Miscellaneous	$5,000
Lodging	$15,000
Materials	$89,000
Travel	$150,000
Personnel	$200,000
Total	$459,000.00

Background Information

All About Training is currently responsible for corporate training at over 100 different clients throughout North America. Many clients are found on the Fortune 500 list. Although some clients choose to remain anonymous, a growing number are only two proud to endorse All About Training as playing a key role in their continued growth and success.

Testimonials are available from the following corporations:

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Financial Statement

All About Training is a publicly held corporation and is traded on the NASDAQ stock exchange under the symbol MMIX. In 2008, All About Training reported sales of over $5 million, with earnings of $1.3 million. Income is expected to increase by 10% in fiscal 2009.

Conclusion

This proposal is, of course, based on preliminary information. We would welcome the chance to meet with you to discuss our services in person.

Last Updated on: February 17, 2011

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