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High Waters, Hazardous Cargo: The Complicated Job of Keeping Waterways Safe in the Ohio Watershed – alleghenyfront.org

Posted: January 24, 2020 at 10:46 am

Just before dawn in January 2018, 27 barges were floating like a net along the banks of the Ohio River, downstream of the city of Pittsburgh. Instead of fish, the fleet caught chunks of ice that broke off in the warming, fast-moving waters as it waited for a tow through the nearby Emsworth Locks and Dams.

The area had experienced record rainfall, and the river rose more than 12 feet in about 30 hours. The barges, some loaded with coal and cement, were lashed together with steel cables in a grid-like pattern, then secured to pilings equipped with large metal mooring rings.

Crews had worked through the night to monitor the cable tension as ice and rising waters caused the lines to tighten. At 6:15 a.m., a towing vessel captain saw sparks.

His vessel and all of the 27 barges began drifting downstream, propelled by the fast current and extreme weight of ice. Unable to control the barges, the towing vessels saved two and let the rest go.

Aerial photo of barges against the Emsworth Locks and Dam after the breakaway on Jan. 13, 2018. (Photo by U.S. Coast Guard)

Location of the Emsworth Locks and Dam. (Map from NTSB accident report)

Barges after striking the Emsworth Dam. (Photo by U.S. Coast Guard)

In the first light of day, they reached the Locks and Dams and met their fate. Seven flowed through the open lock gate. Three hit the dams and sank, taking their cargo with them. The rest grounded on the banks of the river or lodged themselves between the dams and the raging river.

As is typical with marine accidents, no single factor can be blamed. But federal investigators determined the problem that pushed everything over the edge was the weather. The same day, just south of Wheeling, West Virginia, another 27 barges set loose on the Ohio River due to increased rainfall and ice buildup.

Extreme weather has been cited more and more frequently as a contributing cause in serious marine accidents.

Over the past decade in the Ohio watershed, which encompasses 15 states from southwestern New York to the northeast corner of Mississippi, extreme weather has been cited more and more frequently as a contributing cause in serious marine accidents. At the same time, a KyCIR analysis found that shipping of hazardous materials like crude oil and kerosene are rising.

Ohio Watershed (Map by Blue Raster)

These issues have ramifications all along the Ohio River, but particularly in Louisville, home to one of the most difficult passages to navigate. As the conditions on the Ohio and its cargo become more hazardous, key regulatory organizations struggle to keep up with the growing demands of this water highway.

Inland marine accidents dont attract as much publicity as accidents on the oceans. Generally, inland vessels are much smaller, and fewer deaths result from single incidents.

But navigating inland waterways can still be a treacherous endeavour, made more hazardous when the river is high. A 2017 U.S. Army Corps of Engineers report estimates that up to 50% more water could be coursing through the Ohio River watershed within this century due to climate change.

The rivers rise obscures river banks and changes river beds. It creates currents that can pull vessels off course, or throw debris into mariners paths.

KyCIR analyzed federal data from 2010 to 2018 on serious marine accidents, which the U.S. Coast Guard defines as incidents involving death or serious injury, excessive property damage or a discharge of hazardous materials.

Nearly 3,400 marine incidents occurred in a nine-year period in the Ohio watershed. In 2010, about 8% were serious. By 2018, serious incidents accounted for 12%.Incidents citing high waters as a contributing factor are on the rise, data show.

Coast Guard serious incident reports from 2010 to 2015 occasionally cited high waters or fast-moving currents as contributing factors to the accidents. But these terms began to show up more frequently in accident descriptions starting in 2016, data show.

In one 2018 incident near Louisville, barges loaded with crude oil condensate got stuck on the river bank. The pilot struggled to avoid being overtaken by strong currents.

Liam LaRue, chief of investigations for the Office of Marine Safety at the National Transportation Safety Board [NTSB], said the agency has noticed more and more accidents tied to high rivers.

Wed get a few accidents a week, and they were all just high-water related, LaRue said. Thats definitely something that weve seen a lot of.

NTSB only investigates major marine accidents, which involves six or more fatalities, $500,000 of damage or the total loss of a vessel.

LaRue has been with NTSB for 14 years, and he said their normal annual workload is between 30 and 40 major cases nationwide. Last year was a record year for his team, he said: they investigated 52 major marine accidents. Most happened on oceanic routes or at coastal shipping ports. But inland accidents like the Emsworth barge breakaway outside of Pittsburgh make the list because of the costly property damage they leave in their wake.

And these accidents are not uncommon in the Ohio watershed, in part because the Ohio River is so difficult to navigate.

Louisvilles section of the Ohio River is one of only 12 places in the country with a Vessel Traffic Service essentially an escort system to help vessels navigate dangerous or congested stretches of river. It is the only inland traffic service and the only one that operates solely during times of high water.

Louisvilles service was established in 1973 after a series of accidents, such as the February 1972 incident when a barge carrying chlorine gas became lodged in the McAlpine dam, threatening lives and requiring the evacuation of the nearby Portland neighborhood.

Between 2012 and 2016, Louisvilles traffic service was activated for an average of 59 days a year. In the last two years, it was active for 151 days and 130 days, respectively.

More than 180 million tons of cargo travel up and down the rivers of the Ohio watershed each year, according to a KyCIR analysis of commodities data from the U.S. Corps of Engineers. The river carries shipments of food, alcohol, fuel, construction supplies and even rocket parts.

More and more, those cargo vessels are carrying non-solid fuels.

Kerosene shipments increased 1,372% in 2017 when compared to data from 2000. Crude petroleum shipments increased 675%. By contrast, coal and lignite shipments decreased 35%.

This trend follows the decline of coal and the increase in natural gas production in this region. Less coal is being mined as more companies go bankrupt and coal becomes harder to extract. Power plants are retiring coal generators in favor of natural gas units, which are not only cheaper but cleaner.

But the non-solid materials taking their place are more hazardous to ship. When a coal barge sinks, it generally stays in one place, said Sam Dinkins, a technical programs manager at the Ohio River Valley Water and Sanitation Commission, an interstate water quality agency known as ORSANCO. But when an oil or liquid hazardous material spills, things get messier, faster.

Containment of that release becomes problematic because its going to flow with the river downstream, Dinkins said. And so it spreads out, along with the river flow.

In many cases, the liquid can change the composition and quality of the water water that residents in the watershed ultimately drink.

The Louisville water supply faced a potential disaster in December 2017. A barge holding more than 300,000 gallons of liquid fertilizer broke in half just south of Cincinnati, Ohio, threatening the citys water supply downstream.

This particular spill wasnt due to high water, but it illustrates the potential for danger. As thousands of gallons of urea ammonium nitrate drifted downriver toward Louisville, the citys water authority took action.

This spill was unique because it wasnt like an oil spill where you could see it on the river, Louisville Water Company spokeswoman Kelley Dearing Smith told WFPL in 2017. The chemical was soluble, so our scientists really had to track the spill to understand how this plume was moving.

In this case, rain diluted the contamination, and helped it move swiftly through the city. But less than a month later, the rain would cause the barge breakaways near Pittsburgh and in West Virginia.

These inland spills may seem less catastrophic than ocean spills, but theyre more likely to cause harm to the surrounding area, said Lt. Cmdr. Takila Powell, U.S. Coast Guard marine investigations supervisor for the district that includes most of the Ohio watershed.

When you have an oil spill on an inland river, Powell said, water is more shallow and the currents are different than on the ocean. It takes a lot less oil to pose a big threat.

And plus, theres a higher chance of impact to the shoreline because youre on a river and theres two banks on either side, Powell said. So at least one could potentially be impacted.

Along the Ohio River, Past Accidents Have Led to Stronger Protections for Drinking Water

Government agencies and regulatory bodies say they are working together to improve safety and mitigate harm after accidents occur. But change is slow to come.

For example, Congress passed legislation in 2004 that established mandatory inspections for towing vessels. But mandatory inspections didnt actually begin until 2018, nearly 14 years later.

But as each year brings more volatile weather than the year before, the agencies say theyre trying to be proactive, rather than reactive.

Only recently did the NTSB begin documenting its accident investigations with an internal database. LaRue said the effort will help provide a better idea about trending and things like that, and hopefully spot safety issues.

Such a database, when implemented, could help NTSB create a recommendation report on how to avoid weather-related incidents in the future, but the NTSB still lacks enforcement power. Even if its investigators identify safety protocols that could help mariners deal with extreme weather, it would be up to the Coast Guard to implement them.

Currently, the Coast Guard maintains and operates regional plans that help mariners respond to hazards such as high water or inclement weather on specific stretches of river.

Powell said that during times of high water, the Coast Guard subsectors hold conference calls to discuss river levels, vessel restrictions and weather and river forecasts.

Those forecasts are available for mariners from the National Oceanic Atmospheric Association [NOAA], which uses various data points about rainfall and terrain to predict how waterways will react to extreme weather up to 10 days ahead of time.

That gives them the opportunity to make decisions that are going to help them navigate the rivers safely if the water is coming up quickly, said Trent Schade, hydrologist in charge of NOAAs Ohio River Forecast Center. They have an opportunity to move their boat into a safe harbor.

But these forecasts give only a short lead on the future of the river. Both the Coast Guard and NOAA say they arent focused right now on climate changes long-term impacts on river safety. When it comes to next year or the next 10 years, the state of the water is much murkier.

Alexandra Kanik is the data reporter for Kentucky Center for Investigative Reporting which is part of Louisville Public Media. She can be reached at akanik@louisvillepublicmedia.org

Caitlin McGlade contributed to this report.

Top photo: The Ohio River, during high water level, upstream of downtown Louisville on Feb. 15, 2018. (Photo by Alexandra Kanik/KyCIR)

Good River: Stories of the Ohio is a series about the environment, economy, and culture of the Ohio River watershed, produced by seven nonprofit newsrooms. To see more, please visit ohiowatershed.org.

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High Waters, Hazardous Cargo: The Complicated Job of Keeping Waterways Safe in the Ohio Watershed - alleghenyfront.org

Researchers Just Discovered the Secret to Making the Perfect Espresso Shotand It Requires Fewer Coffee Beans – Yahoo Lifestyle

Posted: January 24, 2020 at 10:46 am

If you're a coffee aficionado, you'd probably agree that there's nothing better than getting a tasty cup of joe for a good deal. According to new findings on ScienceDaily, researchers just discovered the secret to the very-best shot of espresso. In a study initially shared in the journal Matter, experts revealed that using less, more coarsely ground coffee beans when brewing espresso can give you the same strong coffee taste you love at a more affordable cost. Even better, this method delivers more consistent flavor with every shot of espresso.

Getty / Inti St Clair

Christopher Hendon, the co-senior author for the study and computational chemist at the University of Oregon, mentioned that leaders in the coffee business making minor changes in their coffee-creation process could make all the difference for the average consumer. "Most people in the coffee industry are using fine-grind settings and lots of coffee beans to get a mix of bitterness and sour acidity that is unpredictable and irreproducible," he said. "It sounds counterintuitive, but experiments and modeling suggest that efficient, reproducible shots can be accessed by simply using less coffee and grinding it more coarsely."

Related: This Is How Much Coffee You Can Safely Drink Each Day, According to New Research

The study's researchers, which included experts from the United States, United Kingdom, Ireland, Australia, and Switzerland, found that using a mathematical equation would determine how to make the best shot of espresso. They first analyzed the typical process of brewing a shot of espresso, which includes grinding a great deal of coffee beans to a fine consistency, then the brewing liquid dissolves the ground coffee in the drink.

After the team of experts conducted tests for themselves, they found that this technique from the coffee industry ended up clogging the coffee bed, limited the amount of coffee that could be extracted, and wasted more coffee beans. This method also made each shot of espresso taste different since some cups didn't have the same amount of coffee grounds. The researchers' mathematical solution found that, "one way to optimize extraction and achieve reproducibility is to grind coarser and use a little less water, while another is to simply reduce the mass of coffee," Hendon noted.

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Researchers Just Discovered the Secret to Making the Perfect Espresso Shotand It Requires Fewer Coffee Beans - Yahoo Lifestyle

Curious Kids: why can’t we put people on Mars? – The Conversation UK

Posted: January 24, 2020 at 10:46 am

Why cant we put people on Mars? Sarthak, aged 13, Delhi, India

While we havent yet put people on Mars, we may be able to in the future. As with any major human exploration, whether its climbing Mount Everest or travelling to the deepest point of the oceans, there will be a number of obstacles to overcome when we send people to Mars (and bring them back home again).

Firstly, building a spacecraft that can take a crew to Mars safely will be a challenge. Astronauts staying on the International Space Station (ISS) can receive supplies of food, water and other provisions because it is close to the Earth. But a journey to Mars will last six to nine months, depending on the relative positions of the planets to each other. The spacecraft will need to be self-sufficient, which means it will have to carry all the necessary supplies required for the trip or be able to produce them on board.

Curious Kids is a series by The Conversation, which gives children the chance to have their questions about the world answered by experts. If you have a question youd like an expert to answer, send it to curiouskids@theconversation.com. We wont be able to answer every question, but well do our very best.

The spacecraft will also need to provide protection for the crew. On Earth we are shielded from the sun by a magnetic field, but in space we can be exposed to solar and cosmic radiation, which damages cells and increases the risk of cancer.

One of the biggest challenges of a human Mars mission will be keeping the crew fit and healthy. Being in space for a long time can make a lot of strange things happen to the human body. When we enter the microgravity environment of space (when astronauts can float) the first thing that happens is that body fluids, which on Earth are pulled to the feet, are reduced and move towards the head and chest. This causes astronauts to experience something called puffy head, chicken legs.

Other serious effects include changes to bone and muscle. In space, bone density reduces at a rate of 1% and muscle mass at a rate of 3% per month. This is similar to the levels lost in an entire year during the ageing process for older people on Earth.

Losing these amounts of bone and muscle may not seem to be much of a problem in space. The weightless conditions mean humans can perform apparent feats of superhuman strength, such as an astronaut moving a satellite into position by themselves. However, when re-entering a gravity environment, muscle and bone loss reduces physical performance and greatly increases the chance of a fracture.

At present the best solution we have to counteract these effects is exercise. Astronauts on the ISS exercise for about 2.5 hours per day, doing a mixture of cardiovascular (cycling, running) and resistance or weight training. However, even with this amount of exercise, astronauts fitness goes down by 25% in just six months, so it is likely that crews will arrive on Mars in a weak and fragile condition.

Once on the surface of Mars, crews will be exposed to gravity again. But the gravity on Mars is only 0.38g (about one-third that of Earths). This means that moving around on the planets surface will be much easier than on Earth even though any visitors would have to wear protective spacesuits but crew members may not be able to replace the muscle and bone lost during the journey. The concern is that if they are unable to replace this muscle and bone when on the surface of Mars (probably for about a year) then they may not be able to come home.

So scientists are looking at lots of ways to keep astronauts healthy during long-term space exploration, including a mission to Mars. They are trying to create artificial gravity devices so astronauts can take part of Earths environment with them. Another possibility is vibration platforms like those used currently on Earth to help regenerate bones and muscles during ageing.

Hopefully, this will mean crews can endure the two-year round trip to Mars and ensure that our first journey to another planet isnt a one-way trip.

Curious Kids is a series by The Conversation, which gives children the chance to have their questions about the world answered by experts. When sending in questions, make sure you include the askers first name, age and town or city. You can:

Here are some more Curious Kids articles, written by academic experts:

See the original post here:
Curious Kids: why can't we put people on Mars? - The Conversation UK

In Ohio Watershed, Higher Water Lines And More Hazardous Cargo – WKMS

Posted: January 24, 2020 at 10:46 am

Just before dawn in January 2018, 27 barges were floating like a net along the banks of the Ohio River, downstream of the city of Pittsburgh.

Instead of fish, the fleet caught chunks of ice that broke off in the warming, fast-moving waters as it waited for a tow through the nearby Emsworth Locks and Dams.

The area had experienced record rainfall, and the river rose more than 12 feet in about 30 hours. The barges, some loaded with coal and cement, were lashed together with steel cables in a grid-like pattern, then secured to pilings equipped with large metal mooring rings.

Crews had worked through the night to monitor the cable tension as ice and rising waters caused the lines to tighten. At 6:15 a.m., a towing vessel captain saw sparks.

His vessel and all of the 27 barges began drifting downstream, propelled by the fast current and extreme weight of ice. Unable to control the barges, the towing vessels saved two and let the rest go.

In the first light of day, they reached the Locks and Dams and met their fate. Seven flowed through the open lock gate. Three hit the dams and sank, taking their cargo with them. The rest grounded on the banks of the river or lodged themselves between the dams and the raging river.

As is typical with marine accidents, no single factor can be blamed. But federal investigators determined the problem that pushed everything over the edge was the weather. The same day, just south of Wheeling, West Virginia, another 27 barges set loose on the Ohio River due to increased rainfall and ice buildup.

Over the past decade in the Ohio watershed, which encompasses 15 states from southwestern New York to the northeast corner of Mississippi, extreme weather has been cited more and more frequently as a contributing cause in serious marine accidents. At the same time, a KyCIR analysis found that shipping of hazardous materials like crude oil and kerosene are rising.

These issues have ramifications all along the Ohio River, but particularly in Louisville, home to one of the most difficult passages to navigate. As the conditions on the Ohio and its cargo become more hazardous, key regulatory organizations struggle to keep up with the growing demands of this water highway.

More serious marine accidents

Inland marine accidents dont attract as much publicity as accidents on the oceans. Generally, inland vessels are much smaller, and fewer deaths result from single incidents.

But navigating inland waterways can still be a treacherous endeavour, made more hazardous when the river is high. A 2017 U.S. Army Corps of Engineers report estimates that up to 50% more water could be coursing through the Ohio River watershed within this century due to climate change.

The rivers rise obscures river banks and changes river beds. It creates currents that can pull vessels off course, or throw debris into mariners paths.

KyCIR analyzed federal data from 2010 to 2018 on serious marine accidents, which the U.S. Coast Guard defines as incidents involving death or serious injury, excessive property damage or a discharge of hazardous materials.

Nearly 3,400 marine incidents occurred in a nine-year period in the Ohio watershed. In 2010, about 8% were serious. By 2018, serious incidents accounted for 12%.

Incidents citing high waters as a contributing factor are on the rise, data show.

Coast Guard serious incident reports from 2010 to 2015 occasionally cited high waters or fast-moving currents as contributing factors to the accidents. But these terms began to show up more frequently in accident descriptions starting in 2016, data show.

In one 2018 incident near Louisville, barges loaded with crude oil condensate got stuck on the river bank. The pilot struggled to avoid being overtaken by strong currents.

Liam LaRue, chief of investigations for the Office of Marine Safety at the National Transportation Safety Board [NTSB], said the agency has noticed more and more accidents tied to high rivers.

We'd get a few accidents a week, and they were all just high-water related, LaRue said. That's definitely something that we've seen a lot of.

NTSB only investigates major marine accidents, which involves six or more fatalities, $500,000 of damage or the total loss of a vessel.

LaRue has been with NTSB for 14 years, and he said their normal annual workload is between 30 and 40 major cases nationwide. Last year was a record year for his team, he said: they investigated 52 major marine accidents. Most happened on oceanic routes or at coastal shipping ports. But inland accidents like the Emsworth barge breakaway outside of Pittsburgh make the list because of the costly property damage they leave in their wake.

And these accidents are not uncommon in the Ohio watershed, in part because the Ohio River is so difficult to navigate.

Louisvilles section of the Ohio River is one of only 12 places in the country with a Vessel Traffic Service essentially an escort system to help vessels navigate dangerous or congested stretches of river. It is the only inland traffic service and the only one that operates solely during times of high water.

Louisvilles service was established in 1973 after a series of accidents, such as the February 1972 incident when a barge carrying chlorine gas became lodged in the McAlpine dam, threatening lives and requiring the evacuation of the nearby Portland neighborhood.

Between 2012 and 2016, Louisvilles traffic service was activated for an average of 59 days a year. In the last two years, it was active for 151 days and 130 days, respectively.

More hazardous cargo

More than 180 million tons of cargo travel up and down the rivers of the Ohio watershed each year, according to a KyCIR analysis of commodities data from the U.S. Corps of Engineers. The river carries shipments of food, alcohol, fuel, construction supplies and even rocket parts.

More and more, those cargo vessels are carrying non-solid fuels.

Kerosene shipments increased 1,372% in 2017 when compared to data from 2000. Crude petroleum shipments increased 675%. By contrast, coal and lignite shipments decreased 35%.

This trend follows the decline of coal and the increase in natural gas production in this region. Less coal is being mined as more companies go bankrupt and coal becomes harder to extract. Power plants are retiring coal generators in favor of natural gas units, which are not only cheaper but cleaner.

But the non-solid materials taking their place are more hazardous to ship. When a coal barge sinks, it generally stays in one place, said Sam Dinkins, a technical programs manager at the Ohio River Valley Water and Sanitation Commission, an interstate water quality agency known as ORSANCO. But when an oil or liquid hazardous material spills, things get messier, faster.

Containment of that release becomes problematic because it's going to flow with the river downstream, Dinkins said. And so it spreads out, along with the river flow.

In many cases, the liquid can change the composition and quality of the water water that residents in the watershed ultimately drink.

The Louisville water supply faced a potential disaster in December 2017. A barge holding more than 300,000 gallons of liquid fertilizer broke in half just south of Cincinnati, Ohio, threatening the citys water supply downstream.

This particular spill wasnt due to high water, but it illustrates the potential for danger. As thousands of gallons of urea ammonium nitrate drifted downriver toward Louisville, the citys water authority took action.

This spill was unique because it wasnt like an oil spill where you could see it on the river, Louisville Water Company spokeswoman Kelley Dearing Smith told WFPL in 2017. The chemical was soluble, so our scientists really had to track the spill ... to understand how this plume was moving.

In this case, rain diluted the contamination, and helped it move swiftly through the city. But less than a month later, the rain would cause the barge breakaways near Pittsburgh and in West Virginia.

These inland spills may seem less catastrophic than ocean spills, but theyre more likely to cause harm to the surrounding area, said Lt. Cmdr. Takila Powell, U.S. Coast Guard marine investigations supervisor for the district that includes most of the Ohio watershed.

When you have an oil spill on an inland river, Powell said, water is more shallow and the currents are different than on the ocean. It takes a lot less oil to pose a big threat.

And plus, there's a higher chance of impact to the shoreline because you're on a river and there's two banks on either side, Powell said. So at least one could potentially be impacted.

Whats being done

Government agencies and regulatory bodies say they are working together to improve safety and mitigate harm after accidents occur. But change is slow to come.

For example, Congress passed legislation in 2004 that established mandatory inspections for towing vessels. But mandatory inspections didnt actually begin until 2018, nearly 14 years later.

But as each year brings more volatile weather than the year before, the agencies say theyre trying to be proactive, rather than reactive.

Only recently did the NTSB begin documenting its accident investigations with an internal database. LaRue said the effort will help provide a better idea about trending and things like that, and hopefully spot safety issues.

Such a database, when implemented, could help NTSB create a recommendation report on how to avoid weather-related incidents in the future, but the NTSB still lacks enforcement power. Even if its investigators identify safety protocols that could help mariners deal with extreme weather, it would be up to the Coast Guard to implement them.

Currently, the Coast Guard maintains and operates regional plans that help mariners respond to hazards such as high water or inclement weather on specific stretches of river.

Powell said that during times of high water, the Coast Guard subsectors hold conference calls to discuss river levels, vessel restrictions and weather and river forecasts.

Those forecasts are available for mariners from the National Oceanic Atmospheric Association [NOAA], which uses various data points about rainfall and terrain to predict how waterways will react to extreme weather up to 10 days ahead of time.

That gives them the opportunity to make decisions that are going to help them navigate the rivers safely if the water is coming up quickly, said Trent Schade, hydrologist in charge of NOAAs Ohio River Forecast Center. They have an opportunity to move their boat into a safe harbor.

But these forecasts give only a short lead on the future of the river. Both the Coast Guard and NOAA say they arent focused right now on climate changes long-term impacts on river safety. When it comes to next year or the next 10 years, the state of the water is much murkier.

Alexandra Kanik is the data reporter for Kentucky Center for Investigative Reporting which is part of Louisville Public Media. She can be reached at akanik@louisvillepublicmedia.org

Caitlin McGlade contributed to this report.

Good River: Stories of the Ohio is a series about the environment, economy, and culture of the Ohio River watershed, produced by seven nonprofit newsrooms. To see more, please visit ohiowatershed.org.

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In Ohio Watershed, Higher Water Lines And More Hazardous Cargo - WKMS

Off-Roading 101: What You Should Need and Know Before You Go – The Manual

Posted: January 24, 2020 at 10:46 am

When the urge to explore arises, few drivers ever find their way off pavement. And really, they dont have to; most popular U.S. campsites, landmarks, and panoramas can be accessed via roadway. But to access more original vistas and tell more compelling stories, youll need to go off-road.

Thankfully, doing so is easier than ever. No longer do you need to sink years of effort into modifying your rig; several automakers will happily sell you a brand-new vehicle with more off-road goodies than youll likely ever need. And if you still prefer to do your own modifications, the aftermarket community is packed with options at all price levels.

In this article, well cover the basics of off-roading, because whether you have a crossover or a Jeep Gladiator Rubicon, you can explore far more than a fire road with the right equipment and fundamentals.

Whether your vehicle is old, new, or two- or four-wheel drive, here are some essentials to equip yourself with before you hit the trails:

Just like some people believe all-wheel drive will magically cure wheel slip in the snow, others imagine a transfer case or locking differential will overcome any tire inefficiencies off-road. Unfortunately, if you attempt to drive across mud, rocks, or sand in summer tires (or worse, balding or cracked ones), youre asking for trouble. Different tires are specifically developed to handle different environments.

A mud terrain (M/T) tire will make some noise on the road, but it will also eject mud, snow, or sand quickly to help you coast through the mucky, loose stuff.

An all-terrain (not to be confused with all-season) tire is a good choice for those who expect to encounter a wide variety of surfaces, but likely arent planning to do anything too hardcore. Size your tire according to what fits and turns easily in your vehicles wheel wells. Larger tires provide more ground clearance and a bigger contact patch, but if you go too big, youll need to re-gear your axles or transmission to avoid power loss and poor fuel economy.

A good set of tires will help keep you out of trouble, but if you get stuck, youll be thankful for recovery gear. Among the must-haves are MaxTrax traction pads to help you extract and plough through loose terrain, snatch straps to attach to another vehicles recovery points and pull you from a snag, a high-lift jack and base to elevate your rig and change a tire on any terrain, a patch kit to cover a tear in your tire temporarily, a shovel to, uh, dig yourself out of trouble, work gloves to save your fingers and palms, a headlamp or other light source to illuminate the issue (which often happens during the inconvenience of night), and a jump starter to overcome a dead or faulty battery. You can get fancy with equipment like winches, but keep in mind that these carry a hefty weight penalty (not to mention expense) and arent necessary for the average off-roader.

Weve all seen the weekend warriors with about thirty LED, halogen, and HID lights pointing in all directions. That doesnt need to be you (and unless you have a very specific use-case, it shouldnt be you). Really, all you need is a good set of driving lights that cast a wide enough beam far enough into the night. If your stock headlights arent cutting it, an easy solution is to attach a set of auxiliary driving lights to your front bumper with a switch wired somewhere on your dashboard. If you want to go the extra mile, consider a set of spot/search lights that can be mounted near your door mirrors to illuminate the left and right side of a path ahead. Yes, LED light bars look cool and can be useful, but they can also create problems if incorrectly mounted (think intense glare off your hood), so be sure thats what you want.

The tires didnt keep you out of trouble and the recovery gear couldnt free you from it now what? Plan and prepare for these emergency situations before the fact. If youre overlanding or headed to a campsite, chances are that you packed sufficient food and water for a couple days, but if not, youll always want some rations and water stashed on board. Bundled with these essentials should also be a set of warm, waterproof clothes (yes, even if the weather report is favorable). In the event of a rollover or similarly dangerous predicament, youll want a seatbelt cutter or glass breaker somewhere on your person or easily accessible. Of course, a first-aid kit is a must. And if youd rather not wait until youre found, its a good idea to buy a long-distance radio with a spare battery to alert anyone nearby.

Depending on your vehicle, the drivers seat can give you access to a vast array of switches, buttons, and levers, inviting the question: What do you activate, and when?

Whether you have two-wheel drive, all-wheel drive, or four-wheel drive, if your vehicle was made in the last decade, it probably has some form of traction control. The most basic iteration of this is a simple on/off setting, but vehicles designed to tackle various climates and terrain will come equipped with multiple configurations that adjust throttle mapping, braking, and/or power distribution to limit wheel slip and therefore overcome obstacles. If you have an on/off switch, your best bet is to keep the system off when youre off-road this will prohibit the vehicle from applying the brakes at the first hint of traction loss. If your system has multiple settings, do a bit of homework via YouTube videos, forums, or your user manual to see what setting is best in which conditions.

If you do have a 4WD vehicle with a two-speed transfer case (4WD Hi and 4WD Lo), youll need to know how and when to move between these settings. For most vehicles, the transition happens via an additional lever somewhere in the center console area, but for some, its a knob mounted on the dash. If your vehicle has permanent 4WD (and therefore doesnt have a 2WD setting), youll want to keep it in 4WD Hi to drive on the highway or tackle terrain where youll need to maintain momentum (i.e. mud, sand, or snow). 4WD Lo, meanwhile is used when youll need as much torque as possible at low speeds (i.e. rock crawling). Once youre in the 4 Lo setting, youll also want to use the right gear; the lower the gear, the more torque available.

A two-speed transfer case (4WD) system will take you much further than an all-wheel drive or two-wheel drive setup, but if you really want to move through just about anything, youll want locking differentials. With an open (not locked) differential, each wheel on an axle spins independently, meaning if one tire doesnt have any traction and is therefore spinning helplessly, you simply lose all the power that would otherwise go to that wheel. By locking a differential (typically via a button or switch somewhere on the dashboard), you forcibly link the two wheels, so if one gets loose, that power is distributed to the wheel with traction. Power + traction = progress.

These arent absolute essentials to basic off-roading, but are useful extras for Off-Roading 101: What you should know before you go for more serious wheelin.

After airing down for improved traction off-road, this tool restores your tires to standard psi (a number youll find in your manual or on the tires themselves). It can also be used after a puncture to inflate a tire before applying a patch. These systems come in all shapes, sizes, and price segments. More expensive compressors will have higher CFM (cubic feet per minute) ratings, meaning they funnel more air into each tire in a given minute. Lower CFM compressors will take some time to refill air, but are often lighter and cheaper. Even if you dont personally own an air compressor, if youre planning to tackle off-road terrain that will require an air down, make sure you travel with someone who has one.

A large segment of the aftermarket is dedicated to the combination of shock and spring that settle between your vehicle and its wheels. Consider that a good suspension is intended to support the weight of your vehicle with the right spring rate and shock valving. Too low a setting for either will mean bottoming out over every bump; too high a setting will create a punishingly stiff ride for all vehicle occupants. When deciding which suspension is right for you, speak with the manufacturer. Specialists will tailor their advice based on your tire size, weight-adding equipment, and intended use-case.

A snorkel is a way of re-routing your air intake from engine height to a position much higher on your vehicle. The only purpose for this system is to give you an off-roader image no, not really. Routing your air intake higher on your vehicle can serve two purposes: in situations where you are fording water at or above your grille level, a standard intake would suck that water into your engine. Instead, the snorkel takes fresh air from above the surface. Alternatively, if you spend a lot of time in loosely packed dirt, you may clog your air filter with the cloud of dust that hovers at window height (especially so if you are following other vehicles). In this case, a snorkel will pull cleaner air from above the dust cloud.

On one end of the spectrum are people who assume that because they dont have 4WD, they dont belong off pavement, while on the other end are folks who attempt to rock crawl in a Toyota Prius (dont roll your eyes Ive seen it). There is a happy medium, though. Even if you bought the two wheel-drive version of a vehicle with a good ground clearance, proper off-roading techniques and equipment (see above) will get you pretty far. On the other hand, if youre rocking a Prius, you should probably just find a friend with a truck.

These are two separate pieces of advice, but linked together, they are the most important words of wisdom we can impart. First, remember that if you exceed your limits and do damage to your vehicle or yourself, you wont have an opportunity to get back off-road for a while. Even if youve made the trek down a trail, only to find an obstacle you arent comfortable with, its better to turn around than to wind up in a dangerous and/or expensive predicament. This is also where your buddy comes in. While you can make a bad call alone, youre less likely to do so with someone else (smart) weighing in. If you both decide to go for it, your buddy can also serve as a spotter to safely guide you over or through an obstacle. And, if this buddy has his or her their own vehicle, they can either pull yours out of trouble, or pull you out of an overturned or otherwise damaged rig (which is harder to accomplish when theyre strapped into the seat next to you).

If your stock vehicle is set up to go off-road, or if youve invested in a good set of AT or MT tires, youll likely notice that theres tread not only where youd expect it, but also on the sidewalls of each tire (called biting edges). It isnt there for show. Before you get into the thick of off-roading, you can optimize traction by airing down each of your tires to between 20-25 psi. This will put more of your tread (including the biting edges) in contact with the ground. More tread means more grip, and without as much air in the tire, its shape can change based on the surface. This allows the tire to dig into rocks or mud, pulling the vehicle forward. Used a different way, airing down on deep mud or snow improves your float, letting your vehicle cruise over the top of the ground rather than sinking into it. And when the off-roading fun is over, dont forget to air your tires back up with a compressor so you dont kill your fuel economy on the highway or worse unseat the tire from its rim.

Even if youve gone to the trouble of fitting a snorkel to your vehicle, that doesnt mean you can magically make it across any body of water. If you wander too deep, or into a fast enough moving current, you run the risk of flooding your car or being carried down river (potentially upside down). Do yourself a favor and check the waters depth at the deepest point to make sure you arent heading into a disaster.

If youve spent time daily driving your vehicle, you understand some of its characteristics like turning radius and fuel economy, but off-roading requires a deeper knowledge. Approach, departure, and breakover angle deal with the level of clearance you have beneath your front and rear bumpers, and the space between axles. Off-road, retaining a mental picture of the space beneath each of these sections of your vehicle will help you avoid getting stuck on rocks, inclines, or ruts that you should have taken at an angle (or skipped entirely).

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Three popular diets plus fasting linked to big health benefits – SlashGear

Posted: January 24, 2020 at 10:46 am

Three popular diets alongside the habit of not eating for significant periods of time have been linked to important health benefits that extend beyond weight loss. The findings come from the University of Otago, which reports that things like lowered blood sugar and blood pressure as among the benefits associated with these diets and fasting, each assessed in a real world setting.

Trendy diets come and go, but some manage to stick around for long periods of time, even earning endorsements from health organizations and recommendations from doctors. One such diet is the popular Mediterranean diet, which has repeatedly been linked to various positive health changes in many studies over the years. Two other popular dieting protocols evaluated by the recent study are Intermittent Fasting and Paleo diets.

Researchers studied all three of these diets with the goal of seeing how effective they are in the real world rather than a clinical one, meaning the participants all 250 of them were tasked with picking which diet they preferred and sticking to it on their own without any continued support from a dietician.

The study found that all three dieting protocols conferred health benefits, though certain diets were more associated with select benefits than others. Intermittent fasting, for example, which involves going 12 to 18 hours without eating, was linked with greater weight loss this isnt a surprise considering that the participants only ate around 500 calories per day on two days per week.

Compared to this, the participants who went on a Mediterranean diet were more likely to experience improved blood sugar levels. Both fasting and the Mediterranean diet were linked with significant improvements in the participants blood pressure measurements, as well. Controlling blood pressure is an important factor in reducing the risks of heart disease and a number of other health issues.

The findings suggest that some diets may be more beneficial for certain people than others no single diet is the perfect option for everyone. Someone suffering from high blood pressure, for example, may benefit from the Mediterranean diet rather than the Paleo diet. Of these three dieting protocols, the Mediterranean diet was found to be the easiest for participants to follow.

Participants were most likely to stick with the Mediterranean diet and intermittent fasting compared to the Paleo diet, according to the study. A large percentage of the studys participants struggled to stick with any of the dieting protocols for a full year, however.

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The Mediterranean diet is the healthiest way to lose weight long-term – Metro

Posted: January 24, 2020 at 10:46 am

The Med diet was the easiest to stick to (Picture: Getty)

A new study has found that intermittent fasting may help you lose more weight in the short term, but the Mediterranean diet is both healthier and easier to stick to.

Researchers found the Med diet is the most effective way to lose weight overall because more people were still sticking to it a year after starting than with other diets, like the paleo or 5:2.

Six in ten (57%) were still on the Med diet at the end of the year.

This compared to 54% of those who chose the 5:2 diet and just 35% who opted for the paleo caveman eating plan.

And, because a healthier diet isnt only about losing pounds, the Med diet presented other health benefits too. People saw big improvements in their blood pressure and glucose levels reducing the risk of cardiovascular disease and diabetes.

Following the diet encourages consumption of fruit, vegetables, whole-grain bread and cereals, legumes, nuts, seeds and olive oil with moderate amounts of fish, chicken, eggs and dairy and red meat once a week or less.

Our participants could follow the diets guidelines more closely than the fasting and paleo diets and were more likely to stay with it after the year, as our retention rates showed, says co-lead author Dr Michelle Jospe.

The Mediterranean diet varies, but generally itshigh in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil. It usually includes a low intake of meat and dairy foods.

Co-lead author Dr Melyssa Roy added: In the real world, the one right way to lose weight and eat right is that you can find what suits you the best, and whatever diet is the best is the one you stick to.

If you choose something that suits you, and is basically a selection of healthy foods, and perhaps eating a bit less often, you can actually get real-world benefits and just live a normal life, and lose weight and see improvements in your health.

The study also found that people who managed to stay on an intermittent fasting diet where they ate a quarter of their normal calories on two days of the week lost slightly more weight.

Those following the fasting plan lost an average of nine pounds of 12 months, compared to an average of six pounds on the Med diet.

The study also showed expensive weight-loss products or ongoing dietitian advice werent really necessary.

The aim of the study was to look at how effective all three diets were in a real world setting, where participants self-selected which diet they wished to follow, without any ongoing support from a dietitian.

You can actually just choose a particular way of eating and apply it to your own life, says Dr Roy.

These people just literally got given advice on how to follow a diet then got left alone and then at least half of them actually managed to lose an amount of weight that from a medical point of view is clinically significant.

This work supports the idea that there isnt a single right diet there are a range of options that may suit different people and be effective.

Like the Mediterranean diet, intermittent fasting and paleo diets can also be valid healthy eating approaches the best diet is the one that includes healthy foods and suits the individual.

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New study says low-carb and low-fat diets don’t boost longevity. Here’s what does. – The Hill

Posted: January 24, 2020 at 10:46 am

A new study suggests its time you stopped worrying about cutting carbs or limiting the amount of fat in your diet. To live longer, its more important to focus on the quality of the foods than the quantity of carbs or fats they contain, according to a study from the JAMA Internal Medicine journal.

This means limiting processed carbohydrates, sugar, red meat and processed meats, and emphasizing whole grains, nuts, fruits and vegetables.

In the study, researchers asked more than 37,000 adults in the United States what they ate in the course of a 24-hour period in 1999 then followed them for 15 years.

At the end of the study the average age of the participants was 50 years old, and 4,866 of them had died around 13 percent of the group. Justless than half of those who died succumbed to heart disease (849 people) or cancer (1,068 people), certain types of which have been linked to diet.

Researchers found no difference in the risk of death between people on low-fat versus low-carb diets. Instead, the sources of those carbs or fats was what either risked or helped prevent an early death.

Low-fat diets full of unhealthy foods such as white bread, processed meats and sugary soda were associated with a 12 percent elevated risk of death, while similarly unhealthy low-carb diets made people 16 percent more likely to die.

People eating low-fat and low-carb diets composed of healthy foods including vegetables, fruits, legumes and whole grains lived longer, enjoying a 27 percent decreased risk of death.

Low-carb or low-fat diets can be good or bad depending on the foods that go into them, researcher Andrew Mente, who wasnt involved in the study, told Reuters.

Its more about selecting whole natural or minimally-processed foods, regardless of the amount of carbs or fat, Mente told Reuters. This would translate into a diet that may include a variety of whole foods in various combinations including fruit, vegetables, legumes, nuts and fish as well as whole fat dairy and unprocessed red meat and poultry.

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New study says low-carb and low-fat diets don't boost longevity. Here's what does. - The Hill

Why you need to include these heart healthy foods in your diet – Green Bay Press Gazette

Posted: January 24, 2020 at 10:46 am

Eric Gorder, For USA TODAY NETWORK-Wisconsin Published 9:18 a.m. CT Jan. 24, 2020

Heart healthy foods include berries, avocado, whole grains and leafy greens.(Photo: Alicia Devine/Democrat)

As we burn through January at warp speed, we will soon embark on February, American Heart Month a month of focus on heart disease prevention.

While most everyone is still focused on their New Years resolutions, this is a great time to start thinking about and changing the foods you are putting into your bodies. Many articles will come out in February pertaining to what the top five, 10 or 15 foods are to strengthen and protect your heart. I thought it would be interesting and fun to take it a step further with those popular heart healthy foods and tell you why they are important for you.

Leafy greens are high in minerals, antioxidants and vitamins, especially vitamin K, which helps protect arteries.

Whole grains are high in fiber, which is strongly linked to reducing bad cholesterol (LDL), and helps reduce inflammation.

Berries are super high in antioxidants, reducing oxidative stress and inflammation which contribute to heart disease.

Avocados are a great source of monounsaturated fats, which also help lower bad LDL cholesterol. They are also super high in potassium aiding in cholesterol management.

Walnuts are another super food in that the high amount of monounsaturated fats help lower your bad LDL cholesterol.

Careful with this one! Dark chocolate is high in flavonoids, which help boost heart health, but only in small amounts and it needs to be 70% or higher in cocoa.

Tomatoes are another superfood in that they contain a powerful antioxidant called lycopene that promotes HDL, good, cholesterol.

Seeds are surprisingly high in fiber. They also have omega-3 fatty acids which help control blood pressure and cholesterol.

Like dark chocolate, edamame are high in flavonoids which help to control overall cholesterol levels.

Known for its ability to increase fat burning and improve insulin sensitivity, green tea is also very high in polyphenols and catechins, helping to prevent cell damage and reduce inflammation.

Notice, all of these foods are whole, unprocessed and available year-round. There is also a common theme of high fiber, omega 3 fatty acids and plenty of phytochemicals that help balance your LDL and HDL for a healthier total cholesterol. Most are very impactful in small amounts and combined with moderate exercise and a complete diet low in sugar will help protect your heart, control your weight and have you bragging all the way home from your most recent health checkup.

Do yourself a favor and incorporate these foods into your daily meal plans. Youll set a great example for your family and bulletproof yourself from the leading cause of death in the United States heart disease.

Eric Gorder is the senior healthy living director for Greater Green Bay YMCA and a certified corrective exercise specialist. Reach him at 920-436-9667 or eric.gorder@greenbayymca.org.

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Why you need to include these heart healthy foods in your diet - Green Bay Press Gazette

What is an anti-inflammatory diet and its benefits for heart health – Insider – INSIDER

Posted: January 24, 2020 at 10:46 am

Scientists have recently started to realize just how dangerous inflammation is, finding links to deadly diseases like certain cancers and Alzheimer's.

Doctors often treat chronic inflammation with medications such as non-steroidal anti-inflammatory drugs like Ibuprofen, steroids, and supplements like fish oil. But recent research shows that one of the best treatments for inflammation may be the food you eat.

"Inflammation is not always a bad thing; our bodies use inflammation as a signal for healing," says Dr. Mari Ricker, MD, a professor of family and community medicine at the University of Arizona. This is what you see when an infected cut turns red and swells up.

However, when inflammation becomes chronic, it is linked to dangerous health conditions like certain cancers, heart disease, diabetes, and asthma. That's where an anti-inflammatory diet comes into play.

It's designed to reduce chronic inflammation in your body, a condition where your immune system stays constantly on high alert and ultimately may damage or impair normal tissues and cells. By calming the inflammation, you can mitigate this damage and reduce your risk of diseases.

The anti-inflammatory diet is less like a diet with restrictive meal plans and more like a guide for eating nutrient-dense, unprocessed or minimally processed foods and a lot of vegetables, much like the Mediterranean diet or DASH diet, Ricker says.

You are also advised to eat foods with antioxidants like vitamin C in oranges and the lycopene in tomatoes.

You don't have to ban inflammatory foods like red meat outright but you should only eat them in small amounts. Below are some foods that may help reduce inflammation that are recommended for an anti-inflammatory diet.

In addition to foods that help lower inflammation, an anti-inflammatory diet also focuses on limiting foods that contribute to body-wide inflammation. These foods include processed carbs, fatty cuts of red meat, fried foods, sugary drinks, and alcohol.

An anti-inflammatory diet can decrease your heart disease risk whether you are overweight or not.

Ricker says that the diet is healthy and safe for most people to try. "There are very few people who cannot incorporate some aspect of the anti-inflammatory diet."

The anti-inflammatory diet is relatively easy to maintain and should be used throughout your life for best results, Ricker says. "To be successful in reducing inflammation this needs to be a lifestyle change. Changing the diet long term, not just for 3 to 6 months."

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What is an anti-inflammatory diet and its benefits for heart health - Insider - INSIDER


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