A Lesson from History

by Joseph Morris

To break the ice of an undertaking is difficult. To cross on broken ice, or to row amid floating ice, as Washington did to victory, is harder still. This poem applies especially to those who are discouraged in a struggle to which they are already committed.

Everything's easy after it's done;Every battle's a "cinch" that's won;Every problem is clear that's solved - The earth was round when it revolved! But Washington stood amid grave doubtWith enemy forces camped about;He could not know how he would fareTill after he'd crossed the Delaware.Though the river was full of iceHe did not think about it twice,But started across in the dead of night,The enemy waiting to open the fight.Likely feeling pretty blue,Being human, same as you,But he was brave amid despair,And Washington crossed the Delaware!So when you're with trouble beset,And your spirits are soaking wet,When all the sky with clouds is black,Don't lie down upon your backAnd look at them. Just do the thing;Though you are choked, still try to sing.If times are dark, believe them fair,And you will cross the Delaware!

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1-Go bikingNext weekend, go for family bike-ride around the neighborhood. Even pedaling at a moderate

pace for a mere 15 minutes will help a 150-pound woman leave 102 calories in the wind.

2-Take a pre-breakfast walkOnce you rise, shine, and chug your morning coffee, head out for a walk around the

neighborhood. You're going to boost your metabolism, and start burning calories left over from the day before. A 20-minute, moderately paced walk can easily torch 100 calories.

3-Take the stairsIn the same time you waste waiting for the elevator to come, you could be improving your

physique. Climbing stairs burns seven-to-10 calories per minute, and climbing down burns about one-third of that.

4-Laugh out loudWhether it be watching the ridiculous new imitation your kid picked up, or a Modern Family

marathon, giggling is good for your mind and body. According to a study, the average adult burns 1.3 calories per minute from chuckling.

5-Buy an activity monitorHaving some gauge of how much you're moving throughout the day will encourage you to

go for a much-needed walk after a day of mostly sitting. "Even as a fitness professional, it's good for you to have that on to show you need to get up and out.

6-MeditateA short meditation, even if it's just an eight-count breath in and out, helps reduce stress, and

lowers cortisol. When you decrease stress, your hormones are in a better place to burn calories.

7-Jump ropeAll those childhood games never felt like exercise, but little you were getting a serious cardio

workout. Jumping rope for as little as 10 minutes helps a 150-pound woman shed 113 calories.

8-Sleep through the nightAdd this to the list of reasons to hit the sack. When you get adequate rest, your levels of

ghrelin, the hunger hormone, go down, meaning you'll eat less without trying. Experts estimate that compared to getting seven-to-eight hours of sleep per night, the risk of developing obesity rises 23 percent with just six hours of sleep, 50 percent with only five hours, and 7 percent with just four hours each night.

9-Stand up while you waitIt may be unrealistic to install a standing desk at your workstation, but staying upright is a must

in our largely sedentary daily lives. Standing burns 33 percent more calories than sitting, so skip collapsing onto the folding chairs while waiting for your doctor, or lounging on the bleachers during your son's soccer game.

10-Spice things upWhen you bite into a really hot pepper, you may notice sweat building on your nose, and feel

as if your body is heating up. It is. Those are all little signals that something is going on internally to speed up calorie burning. Studies have found that using a half-teaspoon of cayenne pepper naturally raises your metabolism.

10 Ways to Burn Calories

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FinlandSwedenUnited Kingdom DenmarkGermany Luxembourg U.S.A.

BelgiumItalyNetherlands

Canada France IrelandJapanNorway Portugal Spain

AustriaNew Zealand Switzerland

Australia Greece Singapore

South Korea Iceland

MalaysiaMalta

Liechtenstein Hungary

Czech Republic Slovakia Slovenia

Poland

EstoniaHong KongLatvia

CyprusLithuania San Marino

Monaco

AndorraArgentina

BrazilBrunei Occupied Palestine

Bulgaria Chile Romania

Bahamas Barbados

Mexico Uruguay

St. Kitts and Nevis

Antigua and BarbudaTaiwanVatican City

Croatia

Venezuela

Seychelles

Paraguay

Mauritius

Costa Rica

Panama

Macao

Guatemala Honduras

El Salvador Nicaragua Serbia Macedonia Trinidad and Tobago

Montenegro Russian Federation South Africa St. LuciaTurkey

St.Vincent and the Grenadines

Bosnia andHerzegovina

Albania Grenada BelizeDominica

Solomon Islands

Samoa Tuvalu 80 Maldives Peru Tonga

Vanuatu

Fiji Guyana Kiribati Nauru Jamaica Kuwait Marshall Islands Ukraine

Papua New Guinea

Ecuador Bolivia

Palau Suriname United Arab Emirates Qatar

Botswana Bahrain

Gambia Kenya Lesotho Namibia Thailand

Malawi SwazilandZambia Tanzania Saudi Arabia Colombia OmanSierra LeoneTunisia Uganda

Belarus CubaGhana Kazakhstan

Georgia Zimbabwe

Moldova

Philippines

Cape Verde

AzerbaijanKyrgyzstan ArmeniaBeninCote d'IvoireMauritaniaSenegal Burkina Faso GuineaIndonesiaMaliNigerTogo

Dominican RepublicIndiaUzbekistan

Mongolia Morocco Sao Tome and Principe Tajikistan BhutanCentral African Republic Madagascar Mozambique

Guinea-Bissau NigeriaTimor Leste AlgeriaCambodiaEgyptGabon

ChadHaiti LaosTurkmenistan Vietnam

Cameroon ChinaCongoJordanRwanda ComorosYemen

Equatorial GuineaBangladesh BurundiEthiopiaNorth Korea

AngolaDjiboutiIran Myanmar

CongoLibyaSouth Sudan Syria KosovoLebanonSri LankaSudan

Nepal Eritrea Pakistan Somalia

Iraq Afghanistan

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HOW POWERFUL IS YOUR PASSPORT?

Passport holders of the following countries are granted visa-free access (or receive a visa upon arrival) to the number of countries noted.

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More than a simple grant of access into a country, pass¬ports and the visas they contain are a reflection of geopolitics, the rela¬tionship between two nations and a country's stature relative to the rest of the world. Here's a look at the strength of the world's passports—ranked by the travel freedom a passport holder enjoys.

Occupy the FarmDirector: Todd DarlingGenre: Documentary A feature documentary about the massive direct action organized by local urban farmers to protect the last piece of prime farmland in California's East Bay from being sold and developed. The film follows the story of the courageous farmers as they battled the land's owner, the University of California at Berkeley, to ensure the protection of the land forever. Through these events, issues ranging from food independence, to urban development, to civil disobedience are brought to the forefront.

Touch the Wall Director: Grant BarbeitoGenre: Documentary TOUCH THE WALL is the story of two Olympic swimmers - Gold-Medalist Missy Franklin and Silver-Medalist Kara Lynn Joyce - and their journey to the 2012 London Olympics. When the veteran Joyce joins teenager Franklin and her age-group swim club, everything changes. The veteran Kara finds a new start and a world-class training partner; Missy finds a veteran and older sister to learn from. Together they train, compete, and support each other until the pool becomes too big for the two of them. Thrown apart by coach and circumstance, they reunite at Olympic Trials to redefine what it means to win.

Before I DisappearDirector: Shawn Christensen Genre: Drama A troubled young man and his straight-laced niece embark on a thrilling odyssey through New York City in this heartrending drama based on an Oscar-winning short. As his life hits rock bottom, 20-something Richie (Shawn Christensen) decides to end it all-only to have his half-hearted suicide attempt interrupted by an urgent request from his sister (Emmy Rossum) to babysit her precocious daughter (Fatima Ptacek). So begins a madcap tour of Manhattan after dark, as uncle and niece find unexpected bonds in the unlikeliest of places. Ron Perlman co-stars in this hugely moving adaptation of up-and-coming director/star Christensen's own 2013 Academy Award-winning short Curfew.

Forty ThievesDirector: Shawn LevyGenre: Comedy, Action, Adventure, Crime A new take on the "1,001 Arabian Nights" story "Ali Baba and the 40 Thieves". The film version, titled Forty Thieves, will follow a character named Allen - the film is likened to "Guardians of the Galaxy" in its overall tonal blend of comedy and adventure.

Drug Lord: The Legend of ShortyDirectors: Angus Macqueen, Guillermo GaldosGenre: Documentary In "Drug Lord: The Legend of Shorty," directors Angus Macqueen and Guillermo Galdos, lead us on a Mexican journey to find the leader of the biggest drug cartel in history. To some, he is a revolutionary hero and a latter-day Robin Hood, the powerful -peasant who looks after his people. To others, he is Public Enemy No.1, the first since Al Capone. For over a decade Shorty has been on the run from US and Mexican government and during that time over 80,000 Mexicans have been murdered as a result of narco drug wars. Drug Lord: The Legend of Shorty takes us on a trip few outsiders have ever been, knocking on the door of the most wanted man in the world.

Demon HouseDirector: Lee DanielsGenre: Thriller, Horror Based on the ongoing true story of Latoya Ammons. The supernatural occurrences in Ammons' Gary, Indiana home caused her and all three of her children to show signs of demonic possession, including "evil smiles," growling and deepened voices, as relayed by Ammons' mother, Rosa Campbell. The possession took hold of Ammons, causing her body to shake, while her children were levitated and tossed about the house, and in one case her son walked backwards up a wall in front of a Department of Child Services worker. Rev. Michael Maginot was brought in to investigate and said he believed the family was being tormented by demons and ghosts, which included knocking on the locked basement doors and dogs barking. Maginot performed several minor and major exorcisms on Ammons attended by Gary police officers and a DCS case worker.

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Prague Czech Republic

The Mucha Museum, dedicated to the work of the singular art nouveau artist Alphonse Mucha, is an absolute must-see. In the realm personal house tours, a visit to Bertramka—where Mozart stayed during his many visits to Prague—stands out as interesting, laissez-faire, and free of the throngs of tourists that often beset these sort of things. Keep an eye out for all of the great buskers, puppeteers, and excellent pop-up food markets. And if you do one thing in this capital of Bohemia, it’s eat; order lots of goulash and eat all of the knedlíky (dumplings) you can get your hands on!

Budapest Hungary

When in Hungary’s capital, we love to sneak away from the tourist attractions for some cafe and spa culture. Legendary cafes like the New York Kávéház and the Gerbeaud are must-visits, as are the spas built in the 16th and 17th century by Ottoman occupiers Rudas and Kerály. These places (where you can still bathe) are full of wonderful touches like roaring granite lion heads spewing out warm mineral water.

Florence Italy

Florence is a beauty in its art, architecture, history, and cuisine. For some of the best paper products in the world, head to Pineider. Be sure to check out the Gucci Museum—home to the complete archive of iconic Gucci products, from loafers to luggage.

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Kraków, PolandUNESCO named Kraków the City of Literature in

2013, a well-earned designation. Poland’s second-largest metropolis hosts around 30 book festivals every year. Here you’ll also find Jagiellonian University, one of the oldest colleges in the world, and a wealth of museums—including the Czartoryski, where you can see Leonardo da Vinci’s iconic Lady with an Ermine.

Barcelona, SpainWe may visit the Museum Picasso, or throw down a

towel on Barceloneta beach (get there early in the day—it fills up quickly). When the sun goes down, the center of Catalonia is known for some of the best nightlife in the world. Marsella, a cafe once frequented by Hemingway, Gaudi, and Dali, is still popular.

Rome, ItalyLike many of the great world capitals, Rome is one

of those cities where you can't see everything in one trip. Renowned tourist attractions like the Pantheon are plentiful, but remember to get an espresso at the Sant’Eustachio before you accept your free entrance. Get lost in the Eternal City, down alleys and cobblestone streets; you may uncover some of the most spectacular Caravaggios ever made in quiet churches like San Luigi dei Francesi. Don’t forget to bring a few euros with your, because the coin-operated lights only illuminate the paintings for a few moments before fading. And, if you do just one thing in Rome, you must take a bike ride through the Borghese Gardens.

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Salzburg, AustriaSalzburg, or "Salt Castle," is

beloved for its mountain views and Baroque splendor. And surrounding food stalls, "where you can get leberkäse, schnitzel, wurst, and potato salad, so you’re always sated with the most rustic and delicious food Austrian cuisine has to offer."

Siena, ItalySiena is a city where the truth is

better than art or fiction—it's prettier than the postcards and more elegant than the Lorenzetti paintings. Plus, the food is sublime (note the army of young Japanese chefs in the glass-walled kitchen at Osteria Le Logge, just off the Campo; they've come to the epicenter of Tuscan cuisine to learn it right). The Palio di Siena horse race and all its attendant pomp and glory is alive and well, some eight centuries after starting here. The Cathedral's black-and-white striped marble columns, towering up to a lapis-painted barrel-vaulted ceiling, can make you feel the smallness of being human. In a nutshell, it's history, in bricks and mortar.

Vienna, AustriaMusic as we know it would be

unrecognizable without the existence of Austria’s capital, which nurtured the talents of Haydn, Mozart, Beethoven, Brahms, and Mahler, plus local boys Schubert and Strauss. While there, stay at the Sacher Hotel (ask for a room overlooking the Opera House).

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Bruges, BelgiumThis perfectly preserved city traces its architectural

splendor to the 12th to 15th centuries, when much of the old city was built. A city of canals, Bruges is often referred to as "the Venice of the North." Although a wonderful and well-known collection of art-filled churches and museums

exists (find Michelangelo’s Madonna and Child at The Church of Our Lady), a less obvious but equally compelling destination is the Frietmuseum on Vlamingstraat, which describes itself as the only museum dedicated to the potato in all its golden-fried splendor.

The Top 10 Best Cities in Europe

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the Ottoman War in 1603-1605. Begun in 1606, the structure was completed with

major alterations to design between 1655 and 1664. In addition to various wall paintings it possesses

a great number of tableaus with religious themes, most of which have been brought here by the Armenian businessmen from Europe. The tableaus

about Christ's (A.S.) arrest, the Last Supper etc. have decorated the walls of this church. There is a museum near this church, which has about 700 hand-written Armenian manuscripts. Also the first printed book in Iran can be found in this museum. In addition to Vank, other churches such as the churches of holy Mary and Jolfa can be found in Isfahan.

The Vank Church is the most magnificent church of Julfa district in Isfahan in terms of architecture and ornamentation, which was built on the debris of an old church, built in 1605 A.D during the reign of the Safavid Shah Abbas ІІ.

Vank Church is one of the most beautiful and largest churches in the Jolfa vicinity of Isfahan. Its gilded ceiling, interior section of the dome and fine historical paintings are matchless. Internally, the walls are adorned with oil paintings that are also gilded similar to that of Iranian art. Religious paintings revealing an Italian touch can be observed

here. The founder of this structure was Shah Soltan Hossain Safavid.

Vank Cathedral which is also known as Amenapergich and The Church of the Saintly Sisters, was one of the first churches established in the city's Jolfa district in Isfahan by Armenian immigrants who were settled by Shah Abbas I after

Vank Cathedral

Touring Iran

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-In the name of God-

Welcome on board. It is a great pleasure having you experience our services today. Mahan Air introduced to aviation industry in 1992 and we are extremely so proud of steadily growing our presence and services over the past 22 years and look forward to exciting years ahead to continue invest in new aircrafts and new routes with specific focus on offering the highest standards of service and hospitality in the global airline industry competition.

We consider Mahan Air contribution to the border community across Iran and other places in the world where we are well positioned to make a real difference with providing frequent flight of approximately 5.5 million passengers per year. Today, Mahan Air operates a fleet of 52 new Airbus and Boeing aircrafts from our Tehran hub to more than 40 routes inside Iran and 24 routes internationally across Europe, Asia, Middle East, Far East and CIS (Commonwealth of Independent States).

Mahan Air is continuing its network expansion with the introduction of services to Beijing and Munich. Beijing is Mahan’s third destination in China which the airline added to its success in Shanghai and Guangzhou where it has been operating since 2011. The three times weekly flights will be operating via 249 seat Airbus A340 in two class configuration.

Munich will be the airline’s second destination in Germany after Dusseldorf which Mahan has been serving for more than a decade. This attractive city is the driving force behind Germany’s strong economy and has great appeal for leisure and business travelers. The flight will be operated twice weekly on Sundays and Wednesdays and the frequency will be increased to three weekly as of March next year.

To join Mahan Air Frequent Flyer program, a loyalty program offered to our customers to enjoy a range of exclusive privileges and courtesy services (including: lounge access, check-in priority, increased baggage allowance, guaranteed award seats and more) kindly collect the application forms available at Mahan Air check-in counter or even on-board during your flight and immediately start collecting miles with the temporary card and take the advantages. For more information, Please visit (www.mahan.aero) to learn about the card benefits and services.

We are continually striving to provide high quality service to every one of our value passengers. Hearing your ideas and feedback on what we do well and where we need to improve is fundamental to this. You can provide your feedback – good or bad – quickly and easily through the “Feedback Form” on board. The crew will be handing out these forms, during your flight.

We would like to thank you for your continued support of Mahan and our services. Please sit back and enjoy our renowned Persian hospitality. Our crew is friendly, professional & trained and shares a passion for ensuring your journey as comfortable as possible.

Thank you once again for choosing to fly Mahan Air.

Editorial

صفحه 79 | شماره 79 | آذر 1393

Proprietor: Mahan Air Co.

Managing Director: Mehdi AliyariCentral Office: Communication and International Relations Department, 4th Floor, Mahan Air Tower, Azadegan St., Karaj High- way, Tehran,IranP.O.Box: 14515411Tel: 021-48381752Fax: 021- 48381799Email: PublicRelations@mahan.aero

Advertisement:Tel: (+9821) 8850 1566-7Cell phone: 09121898317Fax: (+9821) 8844 3005Email: mahanmag2013@yahoo.com

مجله داخل پروازیهواپیمایی ماهان

Mahan Inflight Magazine No.79

C O N T E N T S

Editorial 2Touring Iran: Vank Cathedral 3Best cities in Europe 5World Movies 9Passports in Different Countries 11 Sports Tips: accessories 13Poem: A Lesson from History 15Crossword