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Knoxville News Sentinel featuring Kurt and April Nitzsche

Knoxville News Sentinel featured WORKOUT ANYTIME owners Kurt and April Nitzsche.
The online article includes a great picture of April showing one of her clients, how to use one of many exercise machines at the Maryville location. The story also ran in the print edition on the front page of the business section with a large two picture spread of Kurt and April.
April Nitzsche explains to Robert Ridenour how to use one of many exercise machines at the Workout Anytime in Maryville on Thursday, January 16, 2014. April and her husband Kurt Nitzsche are the franchise owners of the Workout Anytime in Bearden and are now expanding into Maryville with their second location.         (SAUL YOUNG/NEWS SENTINEL)
You can view the online article here. 

Chronic Illnesses and Diet part 2

Chronic Inflammatory Illness and Insulin Resistance

Allowing for the fact that genetics affects an individual’s susceptibility to disease, the roots of chronic illness often lie in deficiencies of various nutrients, other dietary issues and hypersensitivity to foods and environmental factors, such as toxins. Whichever of these factors apply to you or your family, insulin resistance may be the easiest to recognize and correct. When you have this condition high levels of insulin, created by frequent intake of carbohydrates, spill over into biochemical injury that makes whatever you have worse. This can include asthma, eczema, colitis, depression, headaches, psoriasis and much more.

What is common to all of these problems is inflammation. Whether you’re looking under the microscope or studying its basic chemical reactions, inflammation is the same, wherever it’s found. Chronic cough and mucus; sore, swollen, stiff joints; cramps and diarrhea; a chronically red, itchy rash; or periodontal disease — all are inflammation. Even cardiovascular disease, which used to be called hardening of the arteries and is now called atherosclerosis, is recognized as a fundamentally inflammatory process.

Diet Start

The first step in the biochemistry of inflammation is the release of informational substances from injured cells that attract the attention of healing mechanisms, the way a phone call to the automobile club brings you roadside assistance. The aid mobilized by these cellular calls for repair work is usually limited to the immediate task at hand; it’s designed for mending a cut or recovering from a burn or fighting infection. But if the agent causing the inflammation persists or if something goes wrong with the signaling mechanisms involved in the call for help, the repair work and its accompanying signals (pain, swelling, redness and heat) may become stuck, leaving you with a chronic inflammation. Chronic inflammatory diseases are often described by medical terms that end in Itis’ and ‘,psis’.

Because the signaling mechanisms involved in chronic inflammation may be distorted by inappropriately high insulin levels in your body, this is something over which you have control. Controlling insulin levels through appropriate dietary changes, including reducing carbohydrate consumption or shifting most consumption of carbohydrates to the later part of the day, will result in a positive effect on the biochemistry of inflammation. Although this dietary change is not directed at a specific disease, it should be part of any comprehensive treatment since it is aimed at easing the predictably disordered chemistry of anyone with a chronic inflammatory illness.

Medications that simply squelch the inflammation may not always be the best course of treatment. Granted, there are instances in which the cause is long gone but the body has gotten stuck in some kind of inappropriate reaction. In these cases, subduing the symptoms temporarily may work. But it’s different when it comes to the daily, long-term application of steroid creams or the consumption of systemic steroids or anti-inflammatory drugs. These treatments have some fairly dreadful gastrointestinal side effects, including the tendency to create leaks in the intestinal walls that allow the entry of unwanted toxins, chemicals and allergens into the bloodstream.

The Body Clock Prescription for Treating Chronic Illness

Chronic illness makes you listen to your body. The message is not so precise that you know exactly what to change, unless of course it’s something like chronic cough in a smoker. Most of the time, chronic pain or other signs of inflammation don’t announce their cause. They demand that you do some detective work, presumably with the help of a professional who has good instincts and expertise at reading your body’s communications by carefully listening to your story, interpreting laboratory tests and then making educated efforts at trial and error.

Anyone with a chronic illness has to be especially aware of the second Tacks Law: if you are sitting on two tacks, removing only one does not necessarily make you feel 50 per cent better. This means that insulin resistance is just one of many manageable factors that may also include improving other aspects of nutritional status and looking for the trigger, irritant, allergen, toxin or germ to which your body may be responding.

Doing the detective work required to find underlying triggers of a chronic illness may take a long time; nor is it always successful. As a more generalized strategy, the ten steps of the Body Clock Prescription will not only prevent or tame insulin resistance, a major contributor to chronic illness, but will reinforce healthy body rhythms and foster rhythmic integration. Remember that flexibility is your body’s treasure; it enables you to be more like an orchestra, with its constant active effort to stay in tune and on beat, than a mechanical system. The same flexibility that allows you to fall victim to the negative effects of poorly timed eating, breathing, exercise or exposure to light also permits you to use such influences for your benefit.

Quick Tip: Heroes Of The Storm 2.0 – Where To Choose Skins, Mounts, Announcers And More [Interface Change]

Yesterday, Heroes Of The Storm “Version 2.0” came out – and along with it a bunch of changes and additions, breathing some new air into Blizzard’s MOBA entry. I have been having fun playing it off and on, discovering the changes and new progression system. I am working on a First Impressions/Overview of ‘2.0’ – but before that, I wanted to quickly make a Tip about something I am seeing a lot in the General Chat in HOTS: people asking how to change the Announcers, Mounts, Skins and other new additions, as the new UI has changed things a bit…

In 2.0, right away you will see that things have changed, as the Main Menus themselves have moved around and information is in different places. For example, the Shop link/text at the top of the screen is gone:

Here is where the Skins, Mounts, Announcers, etc can be located now:

The Loadout button (first one on the bottom, far left) has combined the “Heroes” and “Mounts” buttons and now holds all of the settings for the currently selected Hero. Here, you can choose the Skin, Mount, Announcer used and other new additions via the sections within the Loadout (you can even save Presets of combinations you like). 

Here is a 60-second tutorial showing where it all is, in Heroes Of The Storm 2.0:




That’s it for this Quick Tip – it was just something fast because I have seen it asked a lot in the General Chat lobby lately – have fun in Heroes 2.0!


Fast DietaryTrack rules

During this first two weeks you need to:

  • Eat about 150g (5oz) of protein per day, which should come from a portion about the size of your palm at each meal, plus two all-protein snacks per day.
  • Eat around 20g of carbohydrates per day. A simple way to work this out is to use a set of measuring cups (a cup holds 250m1/8 fl oz). You should aim to eat approximately 3 cups of low GI vegetables or 2 cups of low GI vegetables and 1/2cup low GI fruit — at least half of which should be eaten raw.
  • Get 30 per cent of your daily calorific intake from fats, which may include: olive oil, walnut oil, grapeseed oil, coconut oil, homemade mayonnaise, flaxseed oil, small amounts of butter, small amounts of sour cream
  • Drink 8-10 glasses of water daily; you can also drink herbal teas, but avoid alcohol, soft drinks, tea and coffee, because caffeine interferes with ketosis
  • Avoid artificial sweeteners, which can stimulate insulin secretion
  • Rev up your protein levels by including at least one whey-protein drink per day
  • Eat enough — otherwise you may start to burn muscle tissue
  • Avoid starchy, carbohydrate-heavy foods such as pasta, bread and potatoes
  • Beware of hidden carbohydrates in sauces and dressings
  • Check the labels of all foodstuffs and avoid all processed foods
  • Not give up!

Diet Start

Dietary Q&A

Q. I have been restricting my carbohydrate intake for days now and I have no energy. I thought this plan was supposed to make me feel better, not worse.

A. Your body is adapting to the metabolic conversion of burning fat for energy instead of glucose. This takes about three days in most people, which is why it is usually best to start the diet over a weekend when you are able to relax more. After three days you should see a rise in your energy levels, but if you continue to feel lethargic or unwell, stop the plan and check with your doctor.

Q. Will I get enough fibre on this plan?

A. Fibre is provided by the inclusion of fibrous vegetables and fruit, and is increased if you eat most of these raw. However, if you experience constipation during the initial stages, try adding psyllium husks or psyllium- husk powder to your whey smoothies, because they comprise 100 per cent soluble fibre. Psyllium husks are pure dietary fibre, composed mostly of cellulose. They swell when they come into contact with water and release

a gelatinous mass (mucilage) which passes through the colon and aids easy elimination.

Q. Why does a lowcarbohydrate diet cause bad breath?

A. When you are on the Fast-Track Plan and restricting your carbohydrates to around 20g (3/40z) per day, you will be burning ketones, which may cause your breath to smell a little unpleasant. Don’t worry, this is easily masked by chewing parsley-oil capsules or by using a natural breath-freshener spray. Make sure that you drink plenty of water because this will help to neutralize the odour.

April Nitzsche on WBIR Knoxville

April Nitzsche was recently on WBIR as part of their Workout Wednesday. In the segment April demonstrated some exercises you can do at home and in the gym with kettle bells for a good workout. She also mentioned the new Maryville opening location as well as the Bearden location.

You can also view the video here.

My trip to Yapahuwa

I just completed an assignment for an international networked organization. They are in the process of establishing and sustaining a national level sister organization with district level branches which will belong to the same network.

The assignment was to critically look at the activities undertaken to sustain the district level branches. Well basically looking at the resource mobilization of each branch.

When considering resource mobilization for the development sector one automatically recalls the telethons and other fundraising activities done by charities to raise millions of dollars; quite similar to the ones that are going on for the Haiti earthquake relief operations.

However resource mobilization in the 3rd world is quite a different matter. It is fundamentally handicapped due to the following reasons.

  1. Most INGOs and Local NGOs operate in the 3rd world as project implementers. Therefore their articles of association / constitutions do not provide for resource mobilization (self generated / self raised funds).
  2. Due to above most states (in Asia) do not recognize them as registered charities that qualify for fund raising which is tax exempt.
  3. They are only allowed to receive funds from donors who already have funds or who have access to funds. Generally these funds when received in the implementing country are exempted from income tax.
  4. In fact, the local legislations which facilitate the registration of these entities for legal purposes themselves disallow any kind of activity which earns an income for the organization.

So, in order for an organization (NGO) to be legally able to engage in resource mobilization they have to:

1. Ensure that the articles of association / constitutions that they operate under provides for such activities.

2. Get the governments to recognize them as charities (this is generally done by conforming to already existing legislation or you would need an act of parliament or for parliament to pass new legislation to facilitate this).

3. Once you are registered as a charity that qualify for fund raising which is tax free you can look at the spectrum of resource mobilization activities which are at your disposal.

Fund raising activities in general falls in to the following broad categories.

  1. Cause / Issue based (HIV/AIDS, TB, Child Labour, etc.).
  2. Event based (Tsunami, War, Earthquake, etc.).
  3. Faith based donations to religiously affiliated organizations
  4. Bi-lateral funds.
  5. Multi-lateral funds

There is however another resource mobilization strategy which is “Income Generation Projects” which is: an organization (NGO) can engage in commercial activities such as training, providing a chargeable service, renting of assets, producing some products etc. to generate a profit. This profit is then used for development activities.

If an organization (NGO) wants to use this strategy they need to ensure that the articles of association / constitutions as well as the legislation / act of parliament clearly addresses’ this activity. Otherwise an organization may become liable for income tax. This risk may jeopardize the sustainability of the organization; therefore careful consideration must be given to the legal landscape before engaging in such activities.

However my client has started several “Income Generation Projects” without considering the above. There is a huge risk associated with this and no remedial action is being taken.

As for the income generation projects, they seem to have been started based on good ideas and not based on the profit they can earn to sustain a development project or a part of a project. Further they are being executed by the same staff taken to deliver development services (who by the way have no business skills) to the target groups; needless to say that the “Income Generation Projects” are doing poorly. They are hardly making profits some are making huge losses. In some cases, not only are they making losses, but they have very high turnovers which go beyond the value added tax threshold (VAT). This is a huge risk for the organization.

The assignment was well received by the client and they have already engaged me for a follow up assignment to develop realistic business plans for the “Income Generation Projects”.

Yapahuwa is a historic / archaeological town which boasts the second rock fortress of Sri Lankan kings. It is close to many not so famous archaeological sites and now boasts a new hotel – Yapahuwa Paradise. I recommend a visit to Yapahuwa if ever you are in the north west of Sri Lanka.

High-quality protein continue…

Soya’s starring role

Soya is another star player on the protein front, and although it doesn’t have as high a BV as whey protein, meat, fish or eggs, it has a multitude of health benefits which more than justify its inclusion in a low-carb diet; and it is a great vegetarian option.

Soya contains all-important isoflavones, which can reduce insulin levels, decrease arteriosclerosis (thickening of the arterial walls) and lower levels of LDL (Low-Density Lipoproteins, or poor cholesterol). It has also been shown to reduce the risk of osteoporosis (softening of the bones), increase bone mass and enhance the body’s ability to retain calcium.

Diet Start

Soya is also of particular benefit to women, as the isoflavones it contains mimic the action of the female sex hormone oestrogen. It is believed that a diet high in soya can reduce the density of breast tissue, therefore lowering the risk of developing breast cancer.

Make it organic

The quality of the meat and fish we consume has dropped dramatically during the last century. Gone are the days when we were eating meat that came from animals allowed to graze freely on nutritious grass, and fish caught inunpolluted rivers and seas. Today, most farm animals are fed on grains that are high in carbohydrates and omega-6 fatty acids, then pumped full of antibiotics and hormones. And fish are being farmed in restrictive conditions, rendering them more fatty than their wild counterparts.

The only real answer is to buy the best that you can afford – the organic option being the healthiest and most nutritious. Organic is better because the quality of the food is better. It isn’t loaded with drugs and hormones, isallowed to graze naturally, and quite often comes from wild sources, so that the level of omega-3’s is higher, levels of saturated fats lower.

Protein Q&A

Q. Where does whey come from?

A, Whey comes from milk. During the process of turning milk into cheese, the whey protein is separated from the curds.

Q. Why use whey?

A. It contains the perfect combination of amino acids, in just the right concentrations for optimal performance in the body. Both hormonal and cellular responses seem to be greatly enhanced by whey supplementation. If you are trying to increase muscle mass, whey protein is invaluable in building and retaining muscle tissue.

Q. How do I know how much protein I need?

A. Easy-just follow these simple calculations. If you are sedentary you need 0.8g protein per kilogram of bodyweight (0.36g per pound of bodyweight). If you are active, you need 1.4g protein per kilogram of bodyweight (0.64g per pound of bodyweight). So a woman weighing 63kg (1401b) who exercises needs 88.2g of protein per day. A woman weighing 63kg (140Ib) who isn’t active would be fine on 50.4g of protein per day.

Q. Can I have all my protein in one meal?

A. No, it is best to spread it out over the day, so divide it between your three meals and two snacks. You can do this by having eggs at breakfast, a portion of nuts for your morning snack, some fish at lunchtime, a whey protein shake as an afternoon snack, and finally by including a piece of lean meat in your evening meal.

And More: Deals and Sales – Fallout, Fallout 2 and Fallout Tactics – All 3 Games Completely Free Until The End Of December 13th at Good Old Games (gog.com)

Pardon me, I got so excited seeing this great deal, I forgot that they aren’t called Good Old Games anymore (since sometime last year..). Don’t let that stop you from taking advantage of this absolutely Free Gift from GOG.com: Fallout 1, Fallout 2 and Fallout Tactics are all wrapped up with a bow for the Holidays and waiting for you to add to your DRM-free collection at their website – see the full details there: http://www.gog.com/news/free_games_fallout_fallout_2_and_fallout_tactics

I hope you catch’em in time and See You In The Games!

Quick Tip: Planetside 2 – Medic Revive Not Working [Note]

Just a quick tip for those who have recently jumped back into playing some frantic Planetside 2 and thought there was something wrong with the medic tool, being unable to revive, thinking they can’t revive, etc – there was a patch a bit back that changed the Medic Tool so that Left-Click will Heal and Right-Click will Revive. Although changing such a long running/’staple’ operation is a little lip-pursing, it should have the overall positive effect of assisting with attempting to revive within a tight group of teammates (instead of your tool randomly healing someone close, it should more effectively target the face down teammate on the ground). Just a note.

See You In The Games!

Workout Anytime on WBIR-Knoxville Afternoon Show

WORKOUT ANYTIME on WBIR-Knoxville Afternoon Show. Every Thursday WBIR has a healthy living segment that is sponsored by the Governor and April Nitzsche was the guest for this week on their show. April spoke about how viewers can be healthy throughout the day when they have a few minutes to spare to stay in shape in 2014. April talked about how to live healthy, and offer tips to viewers.  You also can view the video here.

Sample Dining Room Minimalist Design Idea

Sample Dining Room Minimalist DesignSample Dining Room Minimalist Design

Sample Dining Room Elegant DesignSample Dining Room Elegant Design

Sample Dining Room Classic DesignSample Dining Room Classic Design

Sample Dining Room DesignSample Dining Room Design
Sample Dining Room Elegant DesignSample Dining Room Elegant Design

Speedrun – Hitman: Absolution – Contracts (The First Hit)

After playing through the first Contract (“The First Hit”) properly, I noticed that the only requirements were to kill the target. It didn’t seem to matter if you got spotted or anything else, so I thought – that would be perfect for a Speedrun!

Level: Hitman (Absolution) – Contracts (The First Hit)
Time: 21 seconds
Score: 95,186
Runs: About 4-5

After a couple runs of seeing what the fastest path might be (leaping over the log takes more time than running around imo), I changed to a smaller resolution and turned the graphics down to low settings to help with speed. I don’t know if this is the fastest possible route, I just found it worked well instinctively after a few runs.

Bandicam seems to have some trouble with H:A, the fps keeps popping through, and seems to lag it out a bit. I even tried disabling SLI. I thought it might be my NVIDIA cards, and in the end, I ended up running it on an AMD/ATi HD 6870 even smoother than dual GTX 560Ti’s (this game prefers AMD videocards).

Good luck with it and See You In The Games!

Deals And Sales – ‘Things Goin’ On This Weekend’ (Weekend of August 11th, 2017) [Notification]

Just a quick Notification of some things going on… Once in a while, I try to post about Sales going on somewhere – especially the ‘big’ ones, like Summer’s End or Christmas Sales. This weekend, there are a few ‘Free Weekends’ and Sales going on (that I saw so far) and thought I wanted to share them, just in case there were others interested in these games, heh. Here’s what I saw is Goin’ On This Weekend:


Guild Wars 2 Expansion (Path Of Fire) is Free To Try all weekend:

https://www.guildwars2.com/en/news/get-ready-for-the-guild-wars-2-path-of-fire-preview-weekend/

GOG.com (formerly Good Old Games) is having a couple of Sales on games which include series like Master Of Orion, Warhammer 40K, Painkiller, Delta Force, Red Faction and at the same time having a sale on Strategy Games like Codename Panzers, Men of War, Hybrid Wars, Total Annihilation, Empire Earth, and more:

https://www.gog.com/promo/20170807_weekly_sale
and
https://www.gog.com/promo/20170811_special_promo_strategy_sale

Some other games, which are Free To Try all weekend via Steam, are:

For Honor, the medieval swordplay/battle game is Free To Try all weekend and selling for half-price
(for those that remember Die By The Sword, it looks like it may be similar to that, but in an ‘arena’ setting [sorry, but I haven’t been able to try it yet]):

http://store.steampowered.com/app/304390/FOR_HONOR/

Saints Row IV, from the crazy “each game is increasingly like GTA-on-drugs” open-world/action
series, is Free To Try all weekend and selling at a reduced price
[I haven’t tried it yet, but I am still playing the wacky Saints Row III once in a while and still getting a kick out of it]:

http://store.steampowered.com/app/206420/Saints_Row_IV/

Sorry I didn’t get to finishing this sooner, but the weekend isn’t over yet! Get out there and try these games out or grab something you want on sale – and maybe See You In The Game!

Edit:

I completely forgot one more I was going to post in here! 

GamersGate also has some games on Sale right now, including Borderlands (for five bucks!), the Mafia series, Bioshock series, Xcom series, and more:

https://www.gamersgate.com/offers

[Note: I am not affiliated with these game sites, nor do I receive any compensation for mentioning them here (the Links do not have any ‘affiliate tags’ or similar additions to them) – I am merely an enthusiastic gamer and like to share deals and other goings-on with other gamers like me. Enjoy!]

It’s Not Just You ™ – Heroes Of The Storm ‘Screen Shake’ = ‘Motion Sickness’ (Dizzy, Nausea, Headache) [Notification]

Just a quick post to let others know that – if you are experiencing this phenomenon – getting dizzy or even nauseous while playing Heroes Of The Storm lately: It’s Not Just You™… I even whipped up an Example of the effect, for those that aren’t quite noticing it:

Example of ‘the screen shake effect’ I made, in GIF format
(Click to see slightly larger Full Size)

I first came across this in the Official Heroes Of The Storm Forums at Battle.Net. It was originally posted by “Phoenix” a couple of weeks ago, here. Although I have seen it personally in-game (noticed it), I have not suffered the nauseating effects that many may/do suffer with this Special Effect the game offers – even though I have experienced ‘game motion sickness’ from other games. [I did notice when testing and creating the above Example, that it made me slightly queasy however..]. Mainly, I have ‘been lucky’ with not experiencing it because I do not normally play the Heroes that have/produce this effect (the ‘screen shake’ effect). Here is a list of all the Heroes and Spells that can produce this effect, thanks to a helpful post by “Hatsoz” on the Official Forums:


Spells with Screen Shake
Zagara – Nydus Network (R)
Genji – Swift Strike (E)
Sgt. Hammer – Concussive Blast (W), Blunt Force Gun (R), Napalm Strike (R)
Gazlowe – Deth Lazor (W)
Lucio – Soundwave (Q), Sound Barrier (R)
Valeera – Blade Flurry (W)
Zul’jin – Twin Cleave (W), Guillotine (R)
Ragnaros – Sulfuras Smash (R)
Alarak – Lightning Surge (E)
Cho – Upheaval (R)
Karazhim – Radiant Dash (Q) (Only with Volley of Blows Talent Lv. 16), Seven-Sided Strike (R)
Anub’arak – Burrow Charge (E) (Upon resurface)
Li Li – Water Dragon (R)
Diablo – Shadow Charge (Q), Fire Stomp (W), Overpower (E)
E.T.C. – Face Melt (W), Stage Dive (R) (Landing only)
Falstad – Hinterland Blast (R)
Kerrigan – Impaling Blades (W)
Muradin – Thunder Clap (W), Dwarf Toss (E), Haymaker (R)
Sonya – Ancient Spear (Q) (On Hit), Leap (R)
Stitches – Slam (W)
Tyrael – El’druin’s Might (Q) (On sword landing), Angelic Flash (Q) (Teleport to sword), Judgment (R)
Uther – Hammer of Justic (E), Divine Storm (R)





Heroes with No Screen Shake
Valla
Tyrande
Lunara
Kael’thas
Zeratul
Cassia
Probius
Varian
Samuro
Zarya
Auriel
Gul’dan
Medivh
Chromie
Tracer
Dehaka
Xul
Li-Ming
Greymane
Gall
Artanis
Lt. Morales
Rexxar
Leoric
The Butcher
Johanna
Sylvanas
The Lost Vikings
Thrall
Jaina
Azmodan
Chen
Rehgar
Murky
Brightwing
Tychus
Abathur
Arthas
Illidan
Malfurion
Nazeebo
Nova
Raynor
Tassadar

I experimented with every single Graphic Setting available in the game (eventually running it on the Lowest Possible Settings) and could not find a Setting that disabled this effect…. I first tried Physics, then other effects-affecting settings, such as Shader level, and more, until everything was at the lowest possible Settings and still the effect appears in-game.

I even looked through the game directories (folders) for some sort of editable configuration file, but the only ones present were ‘protected’ by Blizzard, by being compressed or encrypted in their own proprietary encapsulation of some sort (which renders the files not easily readable or editable by normal means – this is understandable, as they do not want their game easily ‘hacked’ or negatively affected by end users).

So, for now – unfortunately – there is no solution for this, for sufferers of this effect. The only recourse, until Blizzard puts in an option to Disable Screen Shake, is to avoid the Heroes that produce this visual effect.



Just letting Sufferers know: It’s Not Just You™!
[I will try to remember to return to this Post and Update it once Blizzard adds this option – or a workaround is found]

Tune Into Technology Linky: Integrating Technology into Reading

I’m excited to be linking up with iTeach 1:1 and Learning to the Core for their new series Tune into Technology. This week’s topic is Integrating Technology into Reading, so I wanted to share 5 strategies I use to do this.

1. Let kids annotate their reading with GoodReader.



I’ve talked about this app before, but it’s one of my favorites. GoodReader allows you to annotate pdf documents. I use it for almost all of my professional reading, and I’ve converted several documents into pdfs for my students as well. It’s a fantastic tool because my students are able to leave “think marks” all over their reading, and I don’t have to worry about them writing in a book or leaving sticky notes everywhere. We’ve even developed our own codes for how to use the annotation tools.

2. Share favorite books on KidBlog.

My students LOVE sharing the books they’re reading on KidBlog, and they especially love reading and commenting on each other’s blogs. I’ve talked more about how we do this in a previous post.

3. Create Book Trailers in iMovie.

Some of my students began doing this for fun at the end of the school year when we became a 1:1 iPad classroom, and I will definitely be doing this more next year. iMovie has some great templates built-in for this, and my students loved being able to share their favorite books through this medium.

4. Create book clubs and discussion groups on Edmodo.

We started using Edmodo at the end of the school year, and it was a great way to get conversations started or keep them going about the books we were reading in class. You can read more about getting started with Edmodo in my paperless series here.

5. Use Evernote and GoodReader to assess reading.



I use the running record templates from the Reading & Writing Project at Teacher’s College. Because they’re pdf files, I can annotate them in GoodReader, and I can record students while they’re reading in Evernote. I’ve written a complete tutorial on how to do this here.

How do you integrate technology into reading instruction in your classroom? I’d love to hear your ideas. And be sure to link up with the Tune into Technology linky!

And don’t forget to join us for the Southeastern Blogger Meet Up. Click the button below to get the details and RSVP!

HOW TO DECORATE WITH NO MONEY

In the present times, the expenses are rising for everyone and this is the reason why budgets have become tighter. Having less or insufficient money, does not stop people from wanting things or wishing for them. The house is the place, where one spends the maximum amount of time and everyone wants that they house looks nice and attractive. There is a myth that if one wants to decorate or improve the house; they will need to spend a large amount of money.

HOW TO DECORATE WITH NO MONEYThis is not true as it is possible to decorate the house or a room without any money also. One needs to be attentive and use their creativity and in this way they can make the house look nicer.

One of the easiest ways to decorate a room or the house is to use everything that is already available in the house. One can use things which are packed off as of being of no use or one can use the things that are there in the room. Many times, just re arranging the furniture and the things in the house can create a new look altogether. Changing the color scheme of the room is also a good idea. One can use combinations of colors to create a new look. Throwing in new and vibrant colors in a room is also a good idea. New colors break the monotonous look of a room and help one change the way the room looks.

Another way to change the way a room looks is to add a painting or a wall hanging to the walls. This is a great way as it gives a new dimension to the room. A plain wall does not look nice and adding something to it can give a great look as well. One should always work on the larger area of the house and then move to the small ones. The house can be decorated with existing things in the house, and one can easily use these and decorate.For example you can use some oriental rugs from bedroom to put under the coffee table from living room. It is not always necessary to buy new things and decorate. Using the creativity one can create focal points in the house, and use this to create a new look in the house. When the focus of a room changes, it itself gives a new life and a new look to the room and this is one of the best and the most affordable ways to decorate the house without money.

Tips For Rustic Dining Room Setting

The Rustic look is a perfect balance of masculinity and femininity. You take the simple and unsophisticated woodsy elements of country living and add a feminine touch by complimenting and giving each piece a voice.

Rustic Dining Room
Rustic Dining Room
Rustic Dining Room
Rustic Dining Room
Rustic Dining Room

Keep your walls and furniture light in weight and color, unfinished and whimsical in nature. Think bare essentials, and the more imperfections the better!

With dark wood or contemporary dining furniture you can transform the style with a nice weathered look by sanding it lightly or painting it a creamy pastel color first and then sanding it.

Add textural interest with a soft faux finished wall, an antique area rug, or by stenciling a simple pattern on the doors of your hutch and/or buffet.

If your resources are limited you can use whatever furniture you do have and accessorize with rustic objects. Throw a handmade crocheted or lace tablecloth over a buffet for an authentic touch or hang dried flowers in artistic way on the wall.

It’s OK to mix old with new objects like taking a colored glass bowl and filling it with acorns or pine cones. You can also fill a ceramic vase with wildflowers and set it on the dining table for a rustic tone. Just remember, thoughtful simplicity is key…

Chronic Illnesses and Diet part 1

Chronic illnesses are frequently the result of a web of interrelated factors. Your body may be reacting to a germ, an allergen or a toxin or you may be deficient in a vital nutrient. And the whole situation may be complicated by insulin resistance. It’s unrealistic to think that finding and treating just one piece of the puzzle will be sufficient to remedy the problem. Restoring balance is a more realistic approach.

Balance and Health

Balance is a key concept in most alternative medical approaches to health, such as traditional Chinese medicine, naturopathy, homeopathy and Ayurveda. One of the problems that mainstream medicine has with these alternative medical systems is that the practitioners appear to offer the same remedy for all sorts of illnesses. This doesn’t seem right to doctors trained to think that there are a certain number of discrete diseases that exist in nature. Physicians have also been taught that for each disease there is a distinct treatment. We know, for example, that if you have a strep throat or pneumonia a particular antibiotic is the right treatment, while another antibiotic is appropriate for your urinary tract infection because a different germ is involved. If you burn your finger or you break your arm, the treatment is again going to be designed for the specific problem that you have.

Diet Start

There is certainly some truth to the idea that specific illnesses or conditions need precise, individualized treatments. But there is another valid argument to be made as we move away from acute ailments to focus on the increasing prevalence of chronic illnesses. Sometimes the symptoms of a chronic illness can be suppressed with drugs, but since the cause of the disease is unknown, an individualized remedy to cure the person is out of the question. When an alternative medical practitioner recommends a generalized strategy that is not necessarily aimed at the distinct disease but is more directed at correcting imbalance, these approaches are designed to get to the underlying causes rather than the individual symptoms.

If you are in pain, it’s hard to believe in a treatment unless it works right away. Dietary changes and other generalized strategies, like the Body Clock Prescription, usually do not produce instant relief. These measures do sometimes take effect quickly, but it’s frequently a slower process. I think you will be more motivated if you understand what lies behind much chronic illness.

Rhythmic Disturbances May Underlie Many Chronic Illness

As researchers continue to elucidate the mysteries of the scientific basis of disease, we realize more and more that similar fundamental mechanisms underlie much chronic illness. These include abnormalities of cell membranes and their capacity to send and receive messages, the backfiring of chemistry designed for cellular defense (autoimmunity and inflammation) and ‘sparks’ from your own metabolic fire, environmental radiation and chemical pollutants (oxidative damage). This is why a generalized strategy to treat chronic illness is beneficial.

To this list I would add dyschronism or the failure to keep the various cadences of the body’s biochemical activities in harmony. Disharmony is the direct cause of jet lag, symptoms related to shift work and some sleep disturbances. But having your body in disharmony is also likely to bring out the worst in you more readily than if your body is well tuned. Poor tuning contributes indirectly to the expression of other illnesses, as indicated by the tendency for many ailments to have their own characteristic time peak of maximum intensity. There is evidence to support the idea that there is a rhythmic component in a number of diseases; among the most significant findings related to dyschronism are the following:

Seasonal affective disorder is a form of depression directly linked to the shorter daylight hours of winter.

Sudden cardiac death and nonfatal heart attacks occur most frequently between 7:00 and 11:00 a.m.

Strokes occur more frequently between 6:00 a.m. and noon.

Asthma sufferers experience their worst symptoms in the early morning hours.

The growth of breast cancer cells may be inhibited by melatonin. (When a 1995 study showed that Finnish flight attendants had an increased risk of breast cancer, the principal investigator hypothesized that frequently crossing time zones was part of the problem, since jet lag interferes with the normal production of melatonin. Although his theory has not yet been proven, other studies have shown that melatonin inhibits the growth of breast cancer cells.)

Circadian rhythms have been substantiated in the symptoms of rheumatoid arthritis (least pain and stiffness around 5 p.m.) and allergic rhinitis (peak of worst symptoms between 5:00 and 7:00 a.m.).

Globesity continue…

WHY WERE PALAEOLITHIC PEOPLE SO HEALTHY?

  • They had an active lifestyle
  • Their protein intake was far higher in polyunsaturated fats, because their animals were smaller and wild
  • Their consumption of fibre was far higher than ours, at around 100g (31/2oz) per day
  • The plants and berries they were eating were providing them with around 300 times more immune- boosting and antioxidant phytonutrients (plant nutrients) and vitamin C than the average diet offers today.

Warning signs from the present day

Diet Start

  • 300,000 American deaths per year are due to obesity-related non- communicable diseases. This accounts for 12 per cent of the entire US healthcare expenditure, costing the country $100 billion (270 billion) per year. The cost of a cheeseburger may be coming down, but its cost to the nation’s health most certainly is not.

In 2002 the Centre for Disease Control and Prevention (CDC) in Atlanta estimated that 17 million Americans, including 151,000 under the age of 20, now have diabetes. Type 2 (or adult-onset) diabetes is a disorder resulting from the body’s inability to make enough insulin (a hormone that regulates glucose metabolism in the body) – and it can be life-threatening. The risks of heart disease and stroke increase two- to fourfold and the death rate doubles in diabetics. The disease is also the leading cause of blindness, kidney failure and amputations.

  • In 2002 the National Audit Office in the UK revealed the following facts:

58 per cent of adults in the UK are technically overweight, and 20 per cent are clinically obese.

In 1998 around 30,000 people in England alone died prematurely as a direct consequence of being overweight.

In the same year obesity was responsible for 1.8 million lost working days, costing the National Health Service and the economy of the country an estimated 22.5 billion ($3.6 billion).

The number of people who are obese in England has tripled over the last 20 years, and if this trend continues, one in four people will be obese by the year 2010.

  • North American Inuits, whose native diet traditionally consists of whale meat, berries and moss, had no history of heart disease, diabetes or dental decay – until they introduced white flour and sugar into their diets.

And More: Deals and Sales – End Of The Month Specials (February)

The transition from February to March this year isn’t seeing a ‘ton’ of games on special sales, but there are a few deals on almost every gaming/dealer website (some are only on for the weekend and some last until the middle of March, see each sale you are interested in for details):

Steam, Valve’s storefront has a Spotlight Sale of Sniper Elite: Nazi Zombie Army (1 & 2), which can be purchased together in bundles or 4-Packs to play with your friends and is their Weekend Deal:

Sniper Elite Nazi Zombie Army Sale Page
Sniper Elite Nazi Zombie Army 2 Sale Page

also on sale
Trine is on sale for only One Dollar (90% off), or get Trine 1&2 for $3.74
Warhammer 40K: Dawn of War II: Retribution is on sale for $7.59 (75% off)
Alternativa is on sale for only $1.29 (90% off)
The Sims 3 is on sale for $7.99 for those who haven’t played it yet (60% off)
Kung-Fu Strike: The Warriors Rise is on sale for only $1.99 (80% off)
Moto GP 13 is $12.00 (70% off)

Gamefly, the storefront that you can also subscribe to (that took over Direct2Drive in 2011) has a few sales going on, one featuring all 2K Games titles at 75% off:

(click image to see Full Size)

also on sale
Bioshock is $4.99 (75% off)
Bioshock 2 is $4.99 (75% off)
Bioshock Infinite is $9.99 (67% off)
Borderlands, Game Of The Year Edition is $7.49 (75% off)
Borderlands 2, Game Of The Year Edition is $19.99 (50% off)
Duke Nukem Forever is $4.99 (75% off)
Civilization V is $7.49 (75% off)

GamersGate, the storefront formerly part of Sweden’s Paradox Interactive has a bunch of sales going on as well:

(click image to see Full Size)

also on sale
Call of Juarez: Gunslinger is $9.72 (46% off)
with Battlefield 4 is out, Battlefield 3 is on sale for $4.99
Sniper Elite V2 is on sale for $7.50 (75% off) or get the
Sniper Elite V2 Collection (which includes: Sniper Elite V2, the Sniper Elite V2 Kill Hitler Pack, the Sniper Elite V2 The Neudorf Outpost Pack, the Sniper Elite V2 Original Game Soundtrack, and the Sniper Elite V2 The Landwehr Canal Pack DLC) all for $13.75 (75% off)
The Tropico Trilogy Bundle (which includes: Tropico, Tropico Paradise Island, Tropico 2 Pirate Cove, Tropico 3, Tropico 3 Absolute Power) all for just $4.99 (75% off)
and last but certainly not least
The Total War Master Collection bundle (which includes: Empire: Total War, The Medieval 2 Total War Collection (M2TW and the M2TW Kingdoms Expansion Pack), Napoleon: Total War™ Imperial Edition
Rome: Total War Gold Edition, Total War Battles: Shogun, Total War SHOGUN 2, the Total War Shogun 2 E-Guide, Total War Shogun 2 Fall of the Samurai, and Viking: Battle for Asgard) all for $25.00 (80% off, regular price $124.99!)

Once again, some of these are only on for the Weekend and some last until the middle of March, so check out the sale you are interested in for details. I hope you catch something you want – and See You In The Games!

Planetside 2 – Video Tutorial: How To Attack and Defend a Facility – Bio Lab (Subtitled) [Short Version]

In this brief Tutorial focused on New Players to Planetside 2, I present concepts to attacking and defending a large facility with multiple objectives, such as:

  • capture points
  • shields
  • generators
  • spawn rooms
  • terminals
and more…
In the video below, I am playing on the New Conglomerate FACTION. I CAPITALIZE full words that are either important structures and names to remember, or are important concepts to learn for battle.
During this battle at a large base, I show briefly how to use your HUD (Head Up Display) to locate OBJECTIVES, what some icons on the screen represent, where major structures are and important areas and aspects of the base.

Although my FACTION successfully takes over a Bio Lab, many of the concepts presented in the tutorial will carry over to battles at other large facilities, such as Amplifier Stations and Technological Plants.
[A separate tutorial for an Amp Station can be seen here:
http://gametipsandmore.blogspot.ca/2012/12/planetside-2-video-tutorial-how-to.html]

With subtitles over sections of a Bio Lab battle, playing as the NC (New Conglomerate), I go over some concepts a few times to make sure they set in for New Recruits, but for the most part, I stick to the main objectives of the base and how to quickly locate them, as well as the various ways to get inside..
Enjoy and See You In the Game!

Workout Anytime Featured in Franchise Times

Workout Anytime was recently featured in the Franchise Timesin an article titled, “Nest Eggs: Done right, a rollover of retirement funds can be smart option”.

The article is a trend piece on franchisees using their 401(k) to purchase their business. John Heifner, Workout Anytime franchisee, gives great insight into how he went about purchasing his Workout Anytime with the use of his 401(k). He went on to say “Starting our third year, I can start thinking about funding a retirement again instead of keeping my money more fluid for cash flow.”

Click HERE for the full article or begin reading below:

Nest Eggs

Done right, a rollover of retirement funds can be smart option

By: Jeffrey McKinney
More franchisees are using their 401(k) retirement funds to finance the purchase of a franchise. Who should consider the move? Experts explain the do’s and don’ts, including warnings about strict IRS rules.

Jeremy Turner’s decision to pretty much tap out his retirement funds to buy a Lawn Doctor franchise was very clear: He calls it the best option he had after banks would not lend him the money.
Turner withdrew $70,000 from his 401(k) plan and another $30,000 he and his wife had in savings to start the lawn care business in St. Louis in 2010. Turner says he discovered companies charge around $5,000 to help complete the financing process. “I would not suggest that someone try to do this on their own because of tax and other risks involved,” he says.

Quick Tip: Fallout 4 – TAB Key Stopped Working And Not Bringing Up The Pip-Boy? Here’s A Possible Fix [Text-Only]

I have been having a ton of fun playing Fallout 4 lately [again, building up my Settlements too much and ignoring the Main Storyline!] and ran into a ‘small-but-game-stopping‘ issue where the TAB key appeared to stop working. “Hitting TAB wasn’t bringing up the Pip-Boy anymore..??”

After doing some Troubleshooting and paying attention to what I was doing and pressing… it turned out to be a very simple issue – the TAB key was ‘locked’ out because of how I had used it in the Console.. Let me explain briefly:

I was playing around with SweetFX in ReShade off and on again, mainly to take Screenshots as I had lost a ton during a recent Hard Drive failure [as in thousands.. I know… but I don’t usually back up screenshots or recordings].
To open the Settings/Configuration for ReShade, the hotkey combination is SHIFT+F2.

Unfortunately, something in this combination of Fallout/ReShade/Windows ‘locks out’ the Shift Key after doing this with the Console open in FO4, and when hitting Tilde again to close the Console, this leaves TAB ‘disabled’ and it no longer brings up the Pip-Boy.

[This can also happen with the ENB series of utilities, which use SHIFT+ENTER to open and close the interface]

The Fix for this was simple, once I figured it out: hit Tilde again to open up the Command Console, then hit SHIFT once, then hit Tilde again to close the Command Console. That’s all there is to it!

Now the TAB key worked and I could bring up the all-important-and-totally-cool Pip-Boy once again! This is just a Quick Tip in Text-Mode only then; but I wanted to get it typed up and posted so that it could start to help out others that have run into this little problem [that seems to occur especially if running ReShade or ENB, in Fallout 4]. HTH

The Question of Alcohol in you Diet

Alcohol, like caffeine and nicotine, is a drug. As such, it is capable of bringing about serious damage to mind and body when taken over a long period of time. Made from the fermentation of carbohydrates with yeast enzymes, alcohol is rapidly absorbed through the digestive system, affecting coordination of the muscles, nerves, and vision. It also stimulates stomach secretions, inhibits mobilization of lymphocytes so that the body’s ability to fight infection is reduced, and causes sludging in the red blood cells, thereby reducing oxygen to the heart and lungs. And it affects the brain, adversely affecting the specific centers that govern self- control, judgment, and personal inhibitions.

Alcohol is a depressant. The transient feeling of well-being that goes with a couple of glasses of whisky or a dry martini—the “lift”—is followed by a series of miseries to which your body is subjected, not the least of which, for a woman, is the effect drinking alcohol has on the liver. And the insidious thing about the detrimental effects which alcohol has on health and beauty is that they occur even to the average social drinker, not just to the serious drinker and the alcoholic.

A joint study by Dr. Charles S. Leiber of the Section of Liver Disease and Nutrition at Bronx Veterans Administration and Dr. Emanuel Rubin of the Department of Pathology at Mount Sinai School of Medicine showed that too much social drinking can cause serious damage to the liver, even though the drinker may feel fine, act normally under the influence of alcohol, and not be an alcoholic. Leiber and Rubim took a group of healthy nonalcoholic volunteers and put them on a carefully controlled eight-day drinking regimen. Then they tested the subjects’ livers to see what changes, if any, the alcohol had caused. The amount given to a particular group was considered equivalent to the average intake of a business executive-7 ounces of 86-proof whisky per day for the first four days, 11 ounces for the new two, and then 14 ounces for the last two. The results were surprising: there was an increase in the fat levels in the subjects’ liver of from five to thirteen times, all in only eight days, and in spite of the fact that the diet of the subjects had been supplemented with vitamins.

Diet Start

Similar studies have turned up similar results. Researchers have also found that liver-cell damage and the increase in fat in the liver can be reversible if the drinker abstains from alcohol for long enough. But longterm damage to the liver resulting from daily consumption of alcohol over the years can be irreversible. Persistent drinking can also be a precursor not only to specific diseases of the liver such as cirrhosis, but also to other toxic conditions in the body.

Next to the skin, your liver is your body’s largest organ. In many ways it is also the most important. One could, for instance, live without a stomach if necessary but never without a liver. It is the body’s chemical purifier, performing more than five hundred different functions, many concerned with detoxifying the system from all the drugs, pollutants, and poisons you take in every day, including alcohol. If the liver is overworked or worn out by excess alcohol consumption, eventually and unavoidably your whole body suffers. Biochemists used to believe that excess alcohol was no more damaging to the liver than too much sugar or too much fat in the diet; that the real damage to the liver came only from malnutrition. But these theories have been disproved. Both the quantity of alcohol you drink and the duration of time over which you drink it are important factors in determining liver damage.

Because the liver is responsible either directly or indirectly for controlling levels of many hormones in a woman’s body (particularly estrogen), when liver damage occurs as the result of a diet too high in fats or of drug taking or long-term alcoholic consumption, the endocrine balance can be severely upset, leading not only to disruption of the menstrual cycle but also indirectly to feelings of depression, anxiety, and chronic fatigue.

These troubles may have another cause, also related to alcohol. In order to metabolize alcohol, your body calls on its reserve of many B- complex vitamins which act as coenzymes in the process. When one eats foods containing natural concentrations of carbohydrates or sugar, such as grains and fruits, the B-complex vitamins necessary for their proper digestion and assimilation are provided by nature in the foods themselves. But the B-complex vitamins have been discarded in the processing of highly refined sugars and alcohol. So the body’s own reserves can easily get depleted when you drink alcohol and eat refined sugars. Results of this depletion are many, the most common of which can be fatigue, a craving for more alcohol or sweets, or diverse emotional complaints from severe premenstrual tension to simple feelings of chronic misery.

These are just some of the reasons why the Lifestyle Diet excludes alcohol in quantities of more than a glass of wine a day. This may seem like a tremendous sacrifice to you if you are used to taking a great deal more, but once you eliminate stimulants such as coffee, tea, and alcohol from your life and begin to experience the enormous sense of well-being that comes with the low fat, low protein, complex carbohydrate diet (and all the other important things that also go with discovering and expressing your potentials mentally and physically, such as deep relaxation and exercise), you will never miss it.

10 Must-Have Tools for the Busy Teacher

This year was uniquely challenging for me. I had my biggest class ever (28 students) , and I was co-teaching all day with teachers and paras from the special ed department–also a first. Meanwhile, I started working on my PhD, and my toddler constantly kept me busy. My plate has never been so full!

If you’re a teacher who often feels pulled in every direction, then this list is for you. These are my top 10 tools for juggling it all. Hopefully you’ll find some to use as well!

1. Nozbe

Nozbe is the ultimate task list manager. You can organize by projects — school, work, home, etc., create recurring tasks, and so much more. I can access it from any device, add attachments, and email stuff to my to-do list. I started out with the free version, and I quickly upgraded to the paid version. At $96/year, the paid version has a hefty price tag, but this app was SO much better than any other task manager I’d tried, and it’s been worth every penny. If you’re someone who has lots of projects going at once, this app is worth exploring.

2. Evernote

This is my brain online. All of my coursework and notes are in Evernote, and all of my anecdotal records and student work samples are in here as well. I was able to use the free version for many years, and then once my husband and I decided to go digital with all of our financial documents, etc., I upgraded to the premium version. At $35/year, it’s pretty affordable.

3. Dropbox

 I don’t think I could function without Dropbox. I switch between so many devices between work, home, and school each day, but Dropbox allows me to keep track of everything. All of my lesson plans, TpT purchases, readings for class, and more are in my Dropbox account. I’m still living off of the free space, but I’m getting the daily reminders that my Dropbox is nearly full. Might need to upgrade that soon, too. Premium accounts offer 100 GB of storage for $99/year.

4. GoodReader


 I’ve used this app a lot with my students, but I’m finding it to be totally clutch for my grad school stuff, too. I’m doing tons of research for my courses and scoping out dissertation ideas, and GoodReader allows me to annotate all of the PDF’s I’m amassing. I’ve created a folder on Dropbox for all of the articles I’ve gathered, and I can sync that folder to GoodReader so I can read it all on my iPad. I can also send it back to Evernote when I finish. One of my dear friends told me that I’d have laundry baskets full of research cluttering my house while I worked on my PhD, but not so…It’s all electronic!

5. GoogleCalendar

I have a variety of calendars on Google — class schedules, deadlines, school events, etc. Some of these I share with my husband so we can both be aware of each other’s events. Other calendars I share with my students and their parents so they can be aware of upcoming events and tests. I like that all of my calendars are color-coded so I know which calendar I’m looking at, and I can select/de-select different calendars to narrow my focus if I’m looking for something in particular.

6. YouCanBook.Me

This free site allows me to share portions of my calendar with parents so they can schedule parent-teacher conferences. I choose the days they can see, set the times they can schedule, and manage the maximum time blocks they can reserve. They don’t get to see any of the events on my calendar, just whether I’m available or not. If they reserve a time slot, it will automatically add it to my calendar and send me an email. It’s eliminated the back-and-forth process of conference scheduling and allowed me to manage my time better.

7. Planbook.com

Since I was co-teaching this year, I needed to find a way to share my plans easily from week to week. I tested out Planbook in August, and I loved it. I like that you can extend or bump lessons, attach files, and customize the fields that appear. It’s a great resource that’s keeping me much more organized. You can get a free trial of it before paying the $12 for an annual subscription.

8. Typinator

This is a tool that’s new to me, but Typinator is a text expander tool. There are several pieces of text that I find myself typing or copying/pasting over and over. Typinator allows me to create typing shortcuts for all of those. For example, if I want to type my blog address as a hyperlink when I comment on someone’s blog, I can simply type “~bl” and it will place the text there for me. I also use it for standard replies to emails such as when parents email me to say their child will be absent. I can type “~abs” and it will write: “Thanks for letting me know about the absence. I hope your child is feeling better soon! Today’s assignments will be posted on our class website, and let me know if there’s anything else you need.” Four key strokes = all of that. I find typing way faster than using the mouse, so this is a time saver that quickly adds up. It’s only available for Macs, and it’s priced in Euros (converts to around $36 US), but I use it all the time.

9. GoodReads


Distinct from GoodReader, GoodReads is an online community surrounding books. It allows me to keep track of the books I’m reading and which books I want to read next. As I’m starting my dissertation research, I’m constantly finding book titles that I want to check out. Similarly, there are lots of teaching books and children’s books that I want to investigate someday, and GoodReads helps me organize all of that. Best of all, I can use its scanning feature to scan barcodes when I’m browsing in the bookstore.

10. Edmodo

I used Edmodo a lot for collecting student work and grading tests/quizzes this year. It managed all of the submissions and kept the work organized for me so I could be more efficient with tracking these things. It also allowed me to create assignments, give and grade quizzes, communicate with students and parents, and so much more. This is a great free learning management system that was a centerpiece of my classroom this year.

With the exception of Typinator, which is only on my computers, all of these apps are cloud-based or mobile-friendly so I can get to them from any device. When I’m shifting between my iPhone, iPad, laptop, and desktop, that’s critical. I may be busy, but I can get to my projects anytime, anywhere, and I’m not hauling around tons of materials everywhere I go. These tools boost efficiency and minimize life clutter.

What are some tools you’re using this year to help with productivity? I’d love to hear more recommendations in the comments.

This post contained some affiliate links meaning that if you click on the link and purchase the app, a small part of your subscription cost will go to me instead of entirely to the company. I’m only recommending products that I highly use and pay for myself, however, and I hope you’ll find value in these resources as well. 

And More: The EULA Keeps Popping Up When Starting Sony’s Vegas Video Editing Applications (FIX)

Since the most popular answer on the ongoing poll I have running here at the blog (“what type of posts would you like to see more of in 2014” [top right, it will run until the middle of the year]) is “Tips And Tricks Of Video Capturing And Editing”, I thought I would start more of these types of requested posts by sharing this fix for a problem that seems to pop up intermittently with Sony’s Vegas line of products.

Whether you have just re-installed it or whether it has been on your system for a while, ‘something’ is causing the EULA (End User License Agreement) to pop up and require you to agree to it, even if you have already done so and/or Registered the program. This question comes up once in a while on the Sony Creative Software Official Forums and I have seen it elsewhere. I was recently reminded of it again because it is also something that just happened to me on my system! I didn’t re-install Vegas or make any large changes related to Vegas, yet this little guy started popping-up every time I started up Vegas Movie Studio HD**:

The popup that comes up for some people, every time they start Vegas

The fix is a simple one, originally suggested by a Sony Forum Moderator and quoted/forwarded frequently on the official forums, to those who come and ask the question there. Although it seems more like a ‘workaround’ than a ‘fix [in my opinion], it works just fine and since it is officially supported by Sony and I just tested it for verification myself [that it does indeed solve the problem], so now I share it here with you:

  • To stop the EULA popping up every time you start Sony Vegas, simply open Windows Explorer and navigate to the folder where you installed it on your system. 
  • Then, find the file that is titled, simply, “eula”. There will be no Extension showing, even if you have the Windows option to ‘Hide Extensions For Known File Types’ turned off. 
  • Rename (or delete) the file. That’s it! 

Now the EULA cannot pop up anymore and won’t, every time you start up Vegas to edit your game captures.

**Although this example shows steps for the Movie Studio version of Sony’s Vegas Video editing line, the EULA ‘fix’ is the same steps for Vegas Pro, Vegas Edit or other versions of Vegas

Enjoy popup-free video editing once again – and See You In The Games!

Multi-Protocol Label Switching (MPLS) continue…

Adding a Label

MPLS is a method that takes the best of both worlds and creates a concept that allows IP packets to travel through the network as if IP were a connection-oriented protocol (which it isn’t). Using special routers called Label Switching Routers (LSRs) does this. These routers connect a traditional IP network to an MPLS network. A packet enters the MPLS network through an ingress LSR, which attaches a label to the packet, and exits the MPLS switched network through an egress LSR. The ingress LSR is the router that performs the necessary processing to determine the path a packet will need to take through the switched network. This can be done using traditional routing protocols such as OSPF. The path is identified by the label that the ingress router attaches to the packet. As you can see, the ingress router must perform the traditional role that a router fills. It must perform a lookup in the routing table and decide to which network the packet needs to be sent for eventual delivery to the host computer.

Internet 2010

However, as the packet passes through the switched network, it is only necessary for the switch to take a quick look at the label to make a decision on which port to output the packet. A table called the Label Information Base (LIB) is used in a manner similar to a routing table to determine the correct port based on the packet’s label information. The switch doesn’t perform IP header processing, looking at the IP address, the TTL value, and so on. It just spends a small amount of time doing a lookup of the label in the table and outputting the packet on the correct port.

When the packet reaches the egress LSR, the label is removed by the router, and then the IP packet is processed in the normal manner by traditional routers on the destination network.

If this sounds like a simple concept, that’s because it is. MPLS still is in the development stages, so you’ll find that different vendors implement it in different ways. Several Internet draft documents attempt to create a standard for MPLS. Other features, such as Quality of Service (QoS) and traffic management techniques, are being developed to make MPLS a long-term solution.

Using Frame Relay and ATM with MPLS

One of the best features about the current design of MPLS is that it separates the label-switching concept from the underlying technology. That is, you don’t have to build special switches that are meant for just MPLS networks. MPLS doesn’t care what the underlying transport is. It is concerned only with setting up a path and reducing the amount of processing a packet takes as it travels through the circuit.

Because of this, it’s a simple matter for an ATM or Frame Relay switch vendor to reprogram or upgrade its product line to use MPLS. For ATM switches, the VPI (virtual path identifier) and VCI (virtual channel identifier) fields in the ATM cell are used for the Label field. In Frame Relay switches, an extra field is added to the IP header to store the label. However, don’t get confused and think that an MPLS network is an ATM network or a Frame Relay network. These switches must be reprogrammed to understand the label concept. It’s even possible, for example, for an ATM switch to switch both ATM and MPLS traffic at the same time. By allowing for the continued use of existing equipment (and

these switches are not inexpensive items), large ISPs or network providers can leverage their current investment, while preparing to install newer MPLS equipment when the standards evolve to a stage that makes it a good investment.

For the long term it’s most likely that MPLS will be implemented using technology similar to Frame Relay instead of ATM. This is because of the small cell size of the ATM cell (53 bytes) combined with a high overhead (the 5-byte cell header). In a small network with little traffic, this 5-byte cell header seems insignificant. However, when you scale this to large bandwidth network pipes, this amount of overhead consumes a large amount of bandwidth given the small amount of data carried in the 53- byte cell. Thus, variable-length frames are most likely to become the basis for MPLS networks in the next few years.

Trip to Hyderabad Cont

The day of leisurely travel to Hyderabad turned in to an interesting experience for me. Here’s how it went.

There were of course no issues in getting to the Airport or getting checked in. At the checking counter I asked the Jet Airways staff if there were any restrictions of taking a bottle of liquor to India. At which point I was told “NO SIR”. When I checked in however they were unable to check my baggage through to Hyderabad since I was changing from International to Domestic (Still Jet Airways) I was told that I need to put my bag through customs at Chennai.

Things went smoothly from there; got through Immigration, went and bought 500ML bottle of Black Label, went through security, boarded and arrived in Chennai on time. Jet airways must be congratulated for on time flights between Colombo and Chennai. Their service too was quite good.

Things turned in to a big process when I got to Chennai. First I had to go through Immigration, it was smooth, then through Customs, also no issue, then physically had to come out of the International Terminal and go in to the Domestic Terminal. I was told that Jet Airways staff would be there to guide the transfer passengers, however there were no staff and there were no sings to direct. I asked for instructions and got to the Jet Airways counter without any trouble. Yes I did change some money as well. At which point I was told that I need to put my luggage through the security scanner again so had to Drag my bag to the end of the terminal and re-put the bag through the security scanner (X-Ray) then had to come back and join the line to check the bag in for a second time. Luckily there weren’t many passengers in line. While I was doing this I was also carrying the Duty Free Bag with the bottle of liquor inside it and in plain sight of the Jet Airways staff.

So I checked in the bag and went to the Taj Restaurant to quench my thirst; well things really went wrong there, apparently for some Gandhi commemoration the bar was closed. I thought I was back in Sri Lanka where for any frivolous thing they close all the bars. Never mind survived on a cool fresh lime soda.

When it was time for me to go through the security to board the domestic flight I had to put all my hand luggage again through the security… nothing new I guess. Then came the surprise they said “Sir you cant take wine in the plane, you have to put it into the main luggage” I promptly pointed out to the security guy that I am connecting from a International flight and that I did bring the bottle on board as hand luggage and I was told that it was allowed by the airline staff the time of boarding. “No sir it is not allowed in domestic flights” came the answer right back at me. Knowing not to argue with them went back to the counter. Then the fun started….. apparently the process was that they had to get my checked in luggage out of the cargo container put the bottle back in to the check in luggage then re scan the luggage through the X-Ray machine and so on. No drink can be worth all that trouble. They also agreed with me that the bottle might break in the luggage and I will have to wear a whiskey perfume during my stay in India.

So I was on the verge of throwing the bottle down the drain when one of the assistants who help with the luggage suggested to the girl at the counter to check the bottle in as a separate piece of luggage. That was funny; I had a grin in my face because it sounded ridiculous. But guess what, he got a small box put the bottle in, taped it up, put fragile stickers on it, and got the girl to weigh it. Guess what, the scale returned a value of zero kilograms. I thought now they are going to make a fuss again, but to my surprise no they checked in a weight of 2 KG the minimum weight of a check in luggage (Good to know I thought) and gave me a baggage tag. So I thought this is all going to be a waste as the bottle is surly going to break. So deciding to ignore a package with a streak of whiskey behind it at the Hyderabad Airport baggage belt went through the security and got in to the boarding area.

Then came the next surprise, the flight was delayed for two and a half hours. Man now I know why they don’t allow liquor in the domestic flights as they are apparently always delayed and they don’t want disgruntled customers having a few to get over their frustrations of having to wait for an eternity. Well that is the consensus of the few guys I got chatting to.

Finally the plan did arrive and I made it to Hyderabad. Went to collect the luggage and to my surprise the small box did make it intact. When I saw that it brought a grin to my face so get to the hotel and yes had a drink and went to sleep. So now from tomorrow morning I will be busy with the assignment. Looking forward to it.

MODERN LIVING ROOM LAYOUTZ FROM HÜLSTA

Hülsta German Furniture Maker showed some really incredible ideas of life that may be adopted by the style-conscious people who want to give their house a futuristic look and ergonomic. The perfect blend of stylish design with bright pink and black give the whole to create a very refreshing, but a look of the space age. The leather was added to an authentic touch and royal with a minimalist effect adding to the “cool factor”. You can either go all black look metallic or deliberately throwing red and white, while maintaining the class and elegance.

LIVING ROOM LAYOUTZ FROM HÜLSTA

LIVING ROOM LAYOUTZ FROM HÜLSTA

MODERN LIVING ROOM LAYOUTZ FROM HÜLSTA

MODERN LIVING ROOM LAYOUTZ FROM HÜLSTA

LIVING ROOM STYLE LAYOUTZ FROM HÜLSTA

LIVING ROOM STYLE LAYOUTZ FROM HÜLSTA

LIVING ROOM LAYOUTs DESIGN FROM HÜLSTA

LIVING ROOM LAYOUTs DESIGN FROM HÜLSTA

Astaxanthin – Anti-Oxidant Superstar

While many antioxidants can be obtained by eating organic fruits and vegetables, astaxanthin is derived only from a specific microalgae called Haematococcus pluvialis.  The algae uses astaxanthin to protect itself from intense sunlight, ultraviolet radiation and low nutrition.

There are two natural astaxanthin sources: the microalgae that produce it and the salmon and krill which consume the algae directly. The best resources for these foods are wild-caught Alaskan Salmon and Krill Oil Supplement, which offer many other nutritional benefits.

Research indicates astaxanthin may benefit those suffering from inflammatory conditions including arthritis, rheumatoid disorders, metabolic disease, as well as cardiovascular, neurological and liver diseases.

Astaxanthin can also help to increase your muscle capacity and stamina, decrease workout recovery time, and decrease muscle pain.  Other proven benefits include:

Reduction of Inflammation
Protects Vision
Enhances Heart Health
Decreases Oxidative Stress
Protects Against Sunburn
Boost Your Immune System
Helps Prevent and Fight Cancer

Astaxanthin and Eye Health

Astaxanthin is an extremely powerful anti-oxidant:  65 times more powerful than vitamin C, 54 times more powerful than Beta-Carotene and 14 times more powerful than Vitamin E.
Astaxanthin crosses the blood-brain barrier AND the blood-retinal barrier which is a huge deal for your brain AND your eyes!

Astaxanthin is a member of the carotenoid family of anti-oxidants that include beta-carotene, lutein and zeaxanthin.   Of all the carotenoids, only zeaxanthin and lutein are found in the retinas of your eyes.  This is because your eye is a highly light and oxygen rich environment, and it needs a large amount of free radical scavengers to prevent damage. 
Scientists have specifically studied astaxanthin for its effects on the eyes and discovered that it is completely safe, and much more potent than all the other carotenoids.   Specifically it has been shown that astaxanthin supplementation can be effective in preventing a whole list of eye diseases including:

Age-Related Macular Degeneration
Diabetic Neuropathy
Cystoid Macular Edema
Central Retinal Arterial and Venous Occlusion
Glaucoma
Inflammatory Eye Diseases including retinitis, iritis, keratitis, and scleritis

Astaxanthin is one of the few anti-oxidants that you should consider supplementing because you cannot obtain the recommended dosage from your diet alone.      The good news is that there are excellent Astaxanthin Supplements available from companies like Jarrow, Doctors Best, and Swanson to name a few.   It should be taken with a meal with fat because it is fat soluble with dosage from 4mg – 12mg per day although there are no harmful effects from higher dosages.

Men’s Body Click Diet part 3

What happened with my patient Brooks shows how this scenario plays out. It also reveals why I think that such mysterious and sometimes chronic inflammations of the prostate are usually not infections but instead have a lot to do with factors that are also related to abnormal growth or cancers of the prostate.

Brooks is a 50-year-old businessman whose previously dependable penis had become much less reliable with regard to its sexual responsibilities. At the same time he suffered from discomfort with urination, some hesitancy in starting his urinary stream and the need to get up at night to urinate more than once, which had been his previous custom. He was alarmed that whatever was going on represented some sort of permanent equipment failure. Told at first by both a general practitioner and a urologist that his prostate was ‘pretty normal’ and later that it was a ‘little enlarged’, he had undergone two courses of antibiotic treatment for nonspecific prostatitis. His symptoms improved while he was on the antibiotics but returned when he finished the medication.

I had a telephone consultation with him and after hearing him out and considering various possibilities, I suggested to him that he had ‘some kind of mischief’ with his prostate. This was a much softer diagnosis than that of nonspecific prostatitis. But it suggested a treatment that was aimed more at making his prostate happy than at trying to kill some unseen, unidentified and perhaps nonexistent germs.

Diet Start

The concept of trying to make some organ in your body happy seem, alien to a regular guy like Brooks. He shares with most people the medical notion that there is a specific treatment for every condition and that this treatment is not a strategy to make some part of your body happy. It did, however, make Brooks happy when I suggested that part of his therapy was at least daily efforts to encourage the emptying of his prostate and its tubing by provoking an ejaculation. This was contrary to the no-sex advice he had been given earlier, which seemed to me like the equivalent of telling someone with a bad cold not to blow his nose.

I offered Brooks a package of additional measures to make his prostate happy. These included daily doses of soy protein, flaxseed powder, flaxseed oil, zinc and an antifungal medicine. If you understand why I loaded my shotgun with such a diversity of remedies and how they all fit together, you will also see how I perceive that the whole range of prostate mischief from inflammation to cancer fits together.

I’ve already explained the soy protein and flaxseed powder. I also recommended an additional supplement of flaxseed oil. The prostate gland is one of the richest sources of the hormonelike substances that are made from omega-3 fatty acids, with which flaxseed oil is loaded. They are called prostaglandins, named for the very organ under discussion, because they were first isolated from fluids found in the prostate. (Soon after their discovery in prostatic fluids, they were found to be present in a wide variety of animal tissues of all kinds and not at all exclusive to the prostate, but the name stuck.) The use of fatty acids in flaxseed oil helps the prostate make prostaglandins. But the more important motive for a prescription of flaxseed oil was the strong likelihood that Brooks, like most people, was deficient in omega-3 oils. The flaxseed oil, then, was generally beneficial rather than a treatment aimed specifically at the prostate.

I recommended that Brooks take zinc because it helps the immune system fight off infections and control the body’s inflammatory response to infection. Finally, I prescribed the antifungal medicine because of my consistent experience with other patients where I’d seen that an overgrowth of fungus germs, particularly yeasts, has a proclivity to bother people’s reproductive systems. I have often found stubborn cases of prostate problems in men to be responsive to antifungal drugs.

But there’s another, more important angle to the antifungal treatment Igave Brooks and the many other men I’ve treated in a similar way. In order for the isoflavones and lignans in soy protein and flaxseed powder to be transformed into the substances that beneficially modulate hormone chemistry, they must pass through the digestive tract, where they are changed by certain germs that live there. If the normal distribution of healthy flora has been disturbed so that there are too many bad germs and not enough good germs, the capacity of the intestinal flora to help hormone chemistry will be seriously impaired. Antibiotics are by far the most significant disrupter of intestinal germ populations. A single course of an antibiotic prescription can affect this balance for months or longer. My prescription of an antifungal medicine for Brooks was aimed at two overlapping targets. One was the possibility that a fungal infection was directly related to the prostate inflammation; the other was that his two courses of antibiotics had made him worse by causing a disturbance in his bowel germ population that would correct itself once the number of yeast germs living there was reduced.

Within ten days Brooks and his prostate were both happy. His equipment returned to reliable functioning and he has remained well since. He is as pleased as he is surprised. This is true for many men whose similar responses to simple changes in diet don’t jibe with their expectation that I would have to treat them by calling out the big guns rather than coaxing their bodies back into balance. I’m confident that the remedies I suggested for Brooks worked because they were specifically connected to achieving a hormonal balance governed by a combination of factors related to his digestive flora and an intake of substances that made his prostate happy.

It’s not a big step from consideration of acute problems, such as what Brooks had, to the more chronic problems of prostate enlargement andprostate cancer.

Foam Rolling aka Self Myo-Fascial Release

Using a tubular foam roller to literally roll over tight areas of muscles and tendons is known as “Myo-Fascial Release”.    While it seems counter-intuitive applying steady pressure to muscles and tendons with an emphasis on trigger points (areas of tightness and soreness) has been proven to be a highly effective method for improving mobility.    
Since you are in complete control of the amount of pressure applied and how long it is applied you can customize the experience based on your level of sensitivity.   Key areas to focus on include the hamstrings, calves, gluteal muscles, latissimus dorsi muscle, and even low back and hip flexors if done with caution.
You can use a tubular foam roller, and they are made in varying levels of firmness from soft to very firm.   In addition, there are variations that include a textured surface of varying levels from small to large finger like projections.  You can also use balls such as a lacrosse ball, baseball, or tennis ball in a similar fashion.     NOTE:  the smaller and firmer the object the more pressure it will tend to apply so proceed cautiously.
The technique is to position the foam roller on the floor (on a firm but not hard surface is best).  Then position the muscle/s you are targeting on top of the foam roller.     For example, for the calf sit on the floor with your target leg extended so that it is on top of the foam roller with the lowest portion of the calf on top of the roller.    
Use your hands to lift your butt slightly off the floor to allow you to apply pressure down onto the foam roller.    Then literally roll forward slowly over the foam roller paying attention to any trigger points where you notice sensitivity or tightness.   
When you find a sensitive area slowly roll back and forth on the spot until you feel it release.   With a little experimentation you will learn how much pressure and speed work best for your physiology. 
Self Myo-Fascial Release/Foam Rolling is a great way to start a workout and does a great job of safely improving mobility before a workout and is also great to do between workouts.
Contraindications to Foam Rolling
Pregnancy – during pregnancy ligaments become lax and pressure anywhere on or near the abdomen is to be avoided at all costs so best to skip foam rolling when pregnant.
Osteoporosis – soft bones and additional pressure are not a good combination so best to avoid foam rolling without a physician’s permission if you have moderate to severe osteoporosis.
Intervertebral Disc Issues – anyone with disc problems in their spine should be cautious with foam rolling because pressure in the wrong areas can create problems so again get guidance from a medical professional if you have an disc issues in your spine.
Inability to support bodyweight on arms or legs – foam rolling cannot be done safely if a person lacks the strength to support their bodyweight on their arms and/or legs.
For a pictorial guide of various foam rolling exercises to target specific body parts click here:   https://www.pinterest.com/explore/foam-rolling/  

Paperless Mission #6: Setting Up GoodReader (iPad)

This is the sixth post in my Go Paperless! Challenge Series. If you haven’t completed the previous missions, be sure to complete those first.

  • Mission #1: Gather Your Tools
  • Mission #2: Build Evernote Notebooks
  • Mission #3: Email Notes to Notebooks
  • Mission #4: Create Checklists in Evernote
  • Mission #5: Organize Your Files in DropBox

Also be sure to link up at the Go Paperless! Linky. 

Mission #6: Setting Up GoodReader (iPad)

As I’ve mentioned before, I work off a lot of devices. I’m in a 1:1 iPad classroom, but even before my students had access, I had an iPad of my own that I used constantly. I liked having it handy for anything that I was working on, and once I learned about GoodReader, my love for the iPad grew tremendously. I’ve shared some love for GoodReader before, but GoodReader is the ultimate document reader for the iPad. It allows you to read any type of document and annotate over .pdf files. It also syncs with a variety of other apps, allowing you to pull and read all of your important documents into one place.

Once you have your important documents organized on Dropbox, open up the GoodReader app on your iPad. Here, you’ll be able to connect GoodReader to your Dropbox account. To do this,

My documents list already has some items and folders listed, but yours will likely be empty. The left column shows all of the folders and documents you have saved in GoodReader (and could therefore access without an internet connection). The right column has all of the utilities for GoodReader. Today, we’re going to focus on the one towards the bottom — “Connect to Servers.” 
When you click on the “Add” button, you’ll be able to see the many, many connections GoodReader can make. Here are a few highlights:
  • Popular Mail Servers (GMail, Hotmail, etc.) – this connection doesn’t grab all of your emails, but it will allow you to see any messages that have an attachment. This is great for when you’re at a meeting and somebody sends out some documents you need.
  • Dropbox – you can read all of the files that you’ve saved there.
  • Google Drive – view any type of Google Drive file that you have — from spreadsheets to presentations to documents.
The connection set-ups are fairly intuitive. You will need to name each set up (On some screens that shows up as “Readable Title;” I named mine based on what I was connecting to), but then you simply enter your username. You can also enter your password, in which case it will be saved to the device and you won’t have to enter it again, or you can log-in each time you want to access a document.
As you can see from my left column, there are a few folders that I’ve downloaded straight to GoodReader so they’ll always be available to me. These are folders that I’m constantly using and want easy access to. I also have it set up so that they’ll automatically download updates to those folders whenever I add more documents to my Dropbox account. 
Once the folders are set up in GoodReader, you can read the documents, but you can also annotate over .pdf files. I use that feature a lot on my curriculum documents, and I’ve also started doing all of my running records and reading assessments on my iPad. Here’s an example that shows you the annotation tools in the document viewing pane:
I keep my annotating toolbar pinned on the right side, and there you can see a variety of annotation options that are available — typewriting text, creating “sticky notes,” highlighting, underlining, drawing boxes, arrows, etc., and the last option is the freehand tool. I use this for running records with a stylus.
One of the best things about GoodReader is that it works well with other apps. Once I finish annotating a document, I can send it to other apps such as Evernote or Dropbox  from the original “My Documents” screen.

How I Use It

This is one of my must-have apps because of the broad range of ways it can be used:

  • Turn your iPad into a second computer monitor — When I’m using lots of curriculum documents to write unit plans, I can leave it open in GoodReader with all of my notes and highlights while I work on my laptop or computer. No more switching between screens on my computer. (Am I the only one who finds that annoying sometimes???)
  • Highlight standards that you’re focusing on each term without having to print out (or lose) new documents all the time.
  • Annotate rubrics, running records, and other types of student work
  • Use with students to create paperless assignments

I’ll be posting more in-depth tutorials about how to do all of these in future installations of this series, but for now, your challenge is to begin exploring GoodReader. Then, in the comment section, share a bit about how you think this app could be useful.

Spring break starts next week for me, and I can’t wait! I will try to get another installment posted this week, but I make no promises. It’s the end of the term, and that’s always a super-busy time with report cards and grading. I must say, however, that I’m more organized than ever going into this given how much less paper I’m using!

Have a great week!

Now on Instagram!

I’ve joined in the Instagram love! You can now find me at Eberopolis on Instagram.


I started using it on Wednesday, so I’m still new, but I’m making it a goal to post something (usually) classroom-related every day. Be sure to follow me so I can find all of my teacher-friends who are already there!

Have a great weekend!

1960 Lincoln Continental mk 5 Formal Limousine

in the above photo, lower left side, you can see the air conditioning vent under the grab bar

and this cool control panel / radio for the passengers in the back seat to control the partition, radio, and air conditioning level

and the AC takes up about a 1/3rd of the trunk space

reACT Trainer Total Body Circuit Workout

One of the best tools we have at our disposal at Workout Anytime is the reACT Trainer.  Staff who know how to use the product properly and teach others to use it can make a great impression on any member or guest and help to differentiate their club from competitors.

Although the reACT Trainer is a lower body and core trainer it is easy to create full body circuits using the reACT Trainer along with the key upper body movements including:

Horizontal Press (chest press of some type)

Horizontal Pull (Row of some type)

Overhead Press

Vertical Pull – (some type of vertical pulling movement)

Here is a sample reACT Trainer Total Body Circuit:

NETHERLANDS CALM OUTDOOR DINING ROOM IDEAS

NETHERLANDS CALM OUTDOOR DINING ROOM IDEAS

Good ideas that we can see these concrete houses the Netherlands have been totally inspired and inspiring call to us to try. Most of the ideas that we can see the space was not available outside of this house. concrete material, which come from the use of brick and stone was looking for a huge ornate and extraordinary. We can try to come to our ideas to make this house looking for a pleasant as well as ourselves and our families.

The concept of an interior provides ample room to combine the ideas. Integration space that stands between the living room, dining room and kitchen area is desirable for those who like social live and love to watch their children. These applications are rustic room in search of other great ideas that make us who see this house completely. The decorations of great gold bathroom also feel comfortable. Honestly, the more attractive space in this house was the place of these decorations ideas outdoor dining. Designed by Arjen Reas

NETHERLANDS CALM OUTDOOR DINING ROOM IDEAS
NETHERLANDS CALM OUTDOOR DINING ROOM IDEAS
NETHERLANDS CALM OUTDOOR DINING ROOM IDEAS
NETHERLANDS CALM OUTDOOR DINING ROOM IDEAS

Health Concern: FAT?

The term “fat” includes fats from meat, fish, poultry, and dairy products as well as vegetable oils and the nuts, seeds, and grains from which they have been extracted. There are two basic kinds of fats—saturated, occurring mostly in animal foods (although some vegetable fats such as the kind that coconut contains fall into this category too), and unsaturated, in the form of vegetable oils such as safflower, corn, and sunflower, and in seeds and nuts. Fish tends to contain more unsaturated than saturated fats, meat more saturated than unsaturated.

Whether saturated or unsaturated, all the fats you eat rapidly form a film around blood cells and platelets, creating a kind of sludge which causes them to stick together. This clumping significantly interferes with circulation by clogging blood vessels and even temporarily closing down small capillaries. As a result, your cells do not receive all the oxygen and nutrients they need to function efficiently. They only run at about 80 percent capacity. This interferes with cell metabolism as well as with the efficient elimination of cellular and tissue wastes.

Diet Start

The chemical structure of an unsaturated fatty acid differs from its saturated brother in that at least two of the carbon atoms in its formula are free. This means that they have no hydrogen atoms attached to them, as the molecule of a saturated fatty acid does. It was long thought that while saturated fats were bad for you, unsaturated fats were good. For unsaturated fats have been shown to reduce cholesterol levels in the blood, and therefore were believed to be helpful in preventing arteriosclerosis and coronary heart disease. That is the reason we have been encouraged in the last thirty years or so to include plenty of polyunsaturates in our diet by switching from butter to margarine and vegetable oils. The catch is that although unsaturates do this, like all fats they still raise triglyceride levels (another factor linked with coronary heart disease) and they also create the same clumping as the saturated fats do, which leads to tissue anoxia.

Women have also lately been encouraged by poorly informed writers to include lots of polyunsaturates in their diet for their beauty’s sake. Unsaturated fatty acids are an important constituent of skin and muscle tissue and so it was thought, quite wrongly, that we need more of them. For what we have not been told is that the chemical structure of unsaturated fats with their free carbon atoms makes them extremely unstable compounds, and that when an unsaturated fat is exposed even to the smallest trace of a catalytic agent it begins a process of autooxidation which results in the fat molecule’s breaking down to produce what are known as free radicals.

Free radicals are highly reactive particles which, if left unchecked in the presence of oxygen molecules, will form toxic peroxides. These peroxides can damage and destroy cells. They have also been implicated as a primary cause of the aging process itself. When a cell, or the genetic material of a cell, is destroyed by free radicals, the result is something known as a lipofuscin pigment granule—often referred to by biochemists as a “clinker.” With age, ever more cells are damaged or destroyed as tissue degenerates, leading to increase in the number of these pigment granules. This is something you want to avoid in every way you can if you don’t want to look and be old before your time.

To some extent, the presence of sufficient amounts of an antioxidant such as vitamin E in the system may prevent this from happening, because it minimizes the damage done by free radical chain reactions by breaking the chain. Vitamin E, like other antioxidants, helps block the oxidation that turns fatty acids into harmful peroxides. The more unsaturated fatty acids in your diet, the greater will be your need for the vitamin.

An interesting dietary survey that was done at the University of California at Irvine looked at over 1,000 patients and examined the degree of wrinkling and crow’s-feet, frown lines, and other indications of skin degeneration such as damage to the collagen and elastin fibers and the irregular pigmentation characteristic of old skin. The subjects ranged in age from seventeen to eighty-one and 76 percent of them were women. Cadvan Griffiths, M.D., the professor of surgery who carried out the study, discovered that there is an undeniable link between marked clinical signs of aging and the intake of unsaturated fats in one’s diet. Those who regularly and frequently included polyunsaturated fats and oils in their diet had marked signs of premature aging. Some looked as much as twenty years older than they were. Very few of those who had made no special effort to eat more polyunsaturates showed any clinical signs of premature aging. Evidence is also accumulating that links free radical reactions to the etiology of cancer, senility, atherosclerosis and hypertension—all of them disorders generally associated with aging. This is all the more reason to limit the amount of every kind of fat you eat to no more than you actually need.

How I Decluttered my Inbox

I try out new apps constantly, but it is rare that I find one that I consider a game-changer — one that revolutionizes how I do something and boosts my productivity.

Meet Mailbox.

Mailbox works with iOS mobile devices (iPhones, iPads) and GMail, and it can handle multiple GMail accounts. The idea is that your email box should always have ZERO messages in it, and it helps you achieve that goal by giving you four options for each message in your inbox.

Big-swipe to the left: Add to list

So many of the emails that I receive are ones that I don’t need to respond to immediately, and Mailbox understands that by allowing you to file messages as low-priority action items. It has three main lists:

  • To Read — great for newsletters and other items you’re interested in reading at some point but not necessarily the second that it arrives in your inbox
  • To Watch — my husband and some friends will sometimes send me YouTube videos that I can’t watch at work — not because they’re NSFW, but because YouTube is categorically blocked at my school. These videos also tend to be low-priority items.
  • To Do — emails of things to add to my “to do” list

It also gives you the option of creating additional lists. I made the “To Buy” list, for example, for items like subscription services that are going to expire sometime soon that I need to renew or for wishlist items that I’m thinking about buying someday. 

Short swipe to the left: Defer

Sometimes I receive messages that I want to deal with, but not at the time I’ve received it. When I’m using my iPhone, for example, I rarely respond to email because I prefer typing on my laptop. Some emails are ones that I’ll look at more closely at night or over the weekend when I have more time. Other emails are ones that I want to deal with at a specific future time or date. Consider these examples:

  • a coupon for a clothing store that I might use but is only valid for a certain week in the future
  • a confirmation email for an upcoming trip or conference

The beauty of the Mailbox app is that you can set the exact date and time when you want that message to reappear in your inbox by letting you “Pick Date.”

The message will reappear in your inbox at the date/time you specify so it can get your attention rather than just getting pushed to the depths of your inbox to be forgotten.

Short swipe to the right: Archive the message
I might want to look for it someday, but it’s not something I need to act on.

Long swipe to the right: Trash the message

Mailbox is a free app in the iTunes store, and in the three weeks that I’ve had it, it has replaced the default Mail app on my iPhone and completely changed the way that I manage email. I’ve gone from having literally 1,000s of emails in my inbox to having ZERO. It’s the first time I’ve ever felt like I’ve been on top of my email situation.

The iPad version just came out this week, and I’m using that a lot, too. It has a larger interface, but all of the same features. Here’s a screenshot of it on my iPad:

You can see that I have one message in my inbox — a coupon that I have to use this weekend if I’m going to use it at all. I’ve deferred 14 messages — some that I’ll reply to on Tuesday, others that I want to deal with once I’m completely done with school on Thursday. I’ve got some lists, but I can also check the archive or the trash in case I accidentally swipe something into the wrong place and want to move it back out.

If you click on a message in your inbox, an image of it will appear on the right so you can decide what to do with it. It’s a very easy-to-use and intuitive app, and now that I have it, I can’t imagine giving it up. It’s a huge asset to my productivity, and my only wish is that I could use this with other email platforms — like my school/work emails — that aren’t GMail accounts.

Have you tried Mailbox yet? I’d love to hear about how you manage email productivity in the comments below.

Hope you’re having a great Memorial Day weekend!

Quick Tip: NVIDIA ‘In Game Overlay’ Stopped Working? Here’s How To At Least Get It Going Again [Fix / Workaround, Updated 2018-03-26]

Whether it wants to be called Shadowplay, Share or [as of the time of this post] In-Game Overlay; it doesn’t really matter to most people I think – we just look for something to record our gameplay once in a while, maybe take some Screenshots, ‘and just work’. Thankfully, NVIDIA’s In-Game Overlay [or whatever it may be called by the time I finish this post, heh] does just that. Most of the time.

Although I rotate between a handful of different recording programs off and on (such as Bandicam, Action, Playclaw and others – just for fun and also slowly working on another ‘Game Recording Comparison’ for the future), In-Game Overlay [built into the NVIDIA Drivers, aka “for free”] records when I want, it records a Buffered Loop (a timed, re-recording of ‘the last xyz seconds’, to save when needed) – and it even takes Screenshots and more. However, sometimes this big fella has just ‘stopped working’ lately. No saving Screenshots, no Recording, no Error Message, Nothing; and I wasn’t sure why… After only a tiny bit of Troubleshooting, I quickly figured out how to at least ‘get it going again’ and I just wanted to share that here for you all, in a Quick Tip™.

To be honest [I always believe in being completely honest], I am still not sure why NVIDIA’s In-Game Overlay stopped working – but I did figure out how to simply get it working again – and here’s what I did:

  • Once I noticed the Overlay wasn’t taking Screenshots, I looked to see if the Overlay itself or more of the (many) NVIDIA utilities were still running, in the Task Manager. They were. [The In Game Overlay’s Executable is still called “NVIDIA Share.exe”, btw]
  • Thinking that something might have gone wrong with the Overlay utility, I opened up NVIDIA’s GeForce Experience.
  • In GFX [my accro.], I clicked on the ‘gear’ in the upper-right corner, “Settings”.
  • In the Settings area, I clicked on the switch/toggle for In-Game Overlay.
  • Although it took longer than normal, it eventually turned Off. Clicking it again, it turned back On.

That’s it! After those steps, the In-Game Overlay was working once again. Taking a Screenshot, for example, the notification from the Overlay came up, and the Screen was saved. It also started Recording again, without issue. Here is a ‘Tutorial Image’ of the steps to take:

Tutorial Image of what steps to take to ‘restart’ the NVIDIA In Game Overlay;
the recording utility built into the NVIDIA Drivers
(Click to see Full Size)

Although I do not have any details on why it failed, I still thought this short ‘tip’ would be helpful for people that might run into this (“shadowplay not recording” or “in-game overlay not taking screenshots”, etc) – so I wanted to share it here. HTH!

Update, 2018-03-26: Just a quick Update, that as of March 2018, I have run into somewhat of an extension of this issue, where GFX is no longer responding to this simple ‘toggle’ of the In-Game Overlay… Doing so (which used to temporarily ‘fix’ the issue above), now merely results in an ‘error’ message box, stating “That Didn’t Work. Try Restarting Your System.”, which although polite, is not very informative as to what caused the error or what else can be attempted to isolate/troubleshoot the issue further:

Doing some more research online, I see many others running into this issue, as well as its’ ‘extension’ here… However, there still is no absolute ‘fix’ for this problem yet [at least, none that is verifiable and repeatable, which I prefer to have as a qualification to my sharing it here as a “fix”] – therefore, I cannot say for certain what can be done to fix it, even though a wide range of things have somewhat worked for others (some early steps work, others must use further steps), such as:

  • Uninstalling/Reinstalling GeForce Experience
  • Installing an older version of GeForce Experience
  • Utilizing a third-party ‘drivers uninstaller’ to completely remove NVIDIA’s GPU Drivers and Reinstall NVIDIA’s GPU Drivers/GeForce Experience [AMD users can get a similar utility directly from AMD]
  • Reinstallation/Formatting of entire system (eg. Windows) and Reinstalling NVIDIA GPU Drivers and Reinstalling GeForce Experience

Once I find out what actually is a solid fix for this issue, I will state so here and post it in big, bold lettering [lol], along with a Tutorial Image (text on an example image of the solution, etc). Until then…

Health Concern: FAT? continue…

How much Fat do you Need?

Very little. Just about any food you can think of contains some fat, and when your diet is made up of at least 75 percent vegetables, fruits, and grains with a few nuts and seeds but without added oils, fats, cheese, or butter, as in the Lifestyle Diet, about 15 percent of your calories will be in the form of fat anyway. This is all you need. The body is capable of making its own fatty acids from the foods you eat with the exception of linoleic acid, and the mere three grams you need per day is more than supplied by eating a couple of tablespoons of sunflower seeds or one small dish of oatmeal. Even leafy green vegetables such as kale or spinach contain about 10 percent of their calories in fat. It is hard to be fat-deficient. Studies of people put on very low-fat diets, even when as little as .7 percent of their calories are taken in the form of fat as linoleic acid, have shown no adverse physical or psychological effects.

Diet Start

Even official bodies have recently begun to recognize the need to reduce dietary fats for the sake of preserving health. The U.S. Senate’s Select Committee on Nutrition and Human Needs recommended in its report “Dietary Goals for the United States” a reduction of fat intake from the present 45 to 30 percent as well as a decrease in sugar consumption to 15 percent of total calories and a corresponding increase in the consumption of complex carbohydrates—the fruits, vegetables, and grains that are the foundation of the Lifestyle Diet. For long-term health and beauty, you should make an even greater reduction so that only about 15 percent of your daily calories are taken in fat.

This is in line with the Pritikin and other low-fat, low-protein diets which have recently caused great interest in both the medical profession and the general public. Pritikin recommends a diet of 80 percent complex carbohydrates, 10 percent protein and 10 percent fat. Although a radical departure from the traditional British, European, and American dietary habits, regimens like the Pritikin diet can not only substantially reduce cholesterol and triglyceride levels, high blood pressure, and high blood sugar, but can also lead to an automatic weight loss and leave people feeling and looking years younger. Such a low protein, low fat diet can also literally beautify a woman both physically and psychically.

At first such a change takes a bit of getting used to, but soon it becomes second nature and the increased vitality, slimness, and good looks it brings you in a few weeks help make it an easy way to eat permanently.

When these are broken down slowly throughout the day, they provide the pancreas with a steady flow of glucose at a rate of about two calories a minute. When you eat something sweetened with refined sugar, the glucose poured into the system (say 100 calories or more all at once) suddenly soars. So does the production of pancreatic insulin in reaction to the insult. When this insult occurs repeatedly, as it does in the usual Western diet, with its average of two pounds of sugar per person per week, the blood sugar levels become depressed, then soar, then become depressed over and over again by a pancreas made trigger happy. In many people this leads to hypoglycemia or low blood sugar, with its corresponding fatigue and mental and emotional symptoms. It can also result in diabetes and in the development of allergic reactions to foods and to petrochemicals, which have recently been linked with diverse mental disorders as well as many acute and chronic forms of illness.

Repeated eating of sugar and products containing it can also result in deficiencies in the B-complex vitamins and an imbalance in certain important minerals. And just in case you are reassuring yourself that you, after all, only eat raw sugar, you should know that one sugar is just about as bad as another. Raw sugar does contain some of the natural vitamins, minerals, and fiber that are found in the sugar beets or sugarcane from which the sugar has been taken but raw, brown, and turbinado sugars are all still highly concentrated simple sugars which create the same metabolic problems as white sugar. As such, they are potential disease-makers. The Lifestyle Diet excludes every form of refined sugar—from chocolate to jams to packaged breakfast cereals with their hidden sweetness. It does allow a little honey for sweetening muesli (two tablespoonfuls a day) plus one tablespoonful of blackstrap molasses if you want it for its nutritional value.

Men’s Body Click Diet part 4

Benign Prostatic Hypertrophy and Prostate Cancer

Benign prostatic hypertrophy is an enlargement of the prostate that’s called benign because it is not due to cancer cells. Still, the enlargement can be far from benign if it results in a lack of control over functions that we all take for granted, including urinating when you want to urinate and only then. A single urinary accident in front of your classmates in the first grade can constitute a major, unforgettable scar in one’s childhood; a repeat performance, like that of my sixty-year-old patient while standing in line at the check-in counter at O’Hare Airport, is no joke either. Nor is `benign’ the right word to describe the condition that underlies such loss of control. BPH may also involve getting up frequently at night to urinate, with the intense urgency to do so unfortunately combined with a disconcerting hesitancy of performance and a lack of reward in the volume of urine produced.

Although the symptoms of BPH can be severe, it is ironic that men with prostate cancer often have no symptoms. As they age, most men, on biopsy, show signs of prostate cancer. In fact, by the time they are in their eighties, nearly all men have prostate cancer, as defined by the typical cancerous appearance of cells under the microscope. Yet, because this particular cancer grows slowly and spreads infrequently, only a small percentage of men actually become sick or die from the disease. (A man’s lifetime risk of dying from prostate cancer is a little less than three per cent.)`’

Diet Start

Given the low odds of illness or death from prostate cancer, it’s confusing from a medical standpoint when a 60-, 70- or 80-year-old man has a prostate biopsy and is found to have cancer cells. Because the question of the actual malignancy of the condition — how likely it is that the cancer will grow quickly enough to cause problems — is difficult to resolve, it encourages a more aggressive approach to therapy than might otherwise be warranted. Since aggressive therapy frequently involves either removing testicles or taking female hormones, which can produce dramatic changes in a man’s body, this is not a trivial question.

Natural therapies for treating or, more important, preventing illness are not usually studied in the same way as pharmaceuticals, because no one can patent a naturally occurring substance like flaxseed powder and make enough money to justify the enormous expense of carefully conducted, controlled and double-blinded studies. Still, the studies show that consuming soy protein and other isoflavone and lignan-containing foods reduces the risk of prostate cancer. And the cancer data suggest strongly — and there is abundant anecdotal evidence to support it — that the same hormonal environment that leads to the high incidence of cancer in older men inour culture, but not in Chinese and Finnish men, is also associated with the risk for prostatic enlargement.5

The simple strategy for preventing the range and frequency of prostate problems is to consume more soy protein, flaxseed powder and rye fiber. If you happen to be a regular bacon, ham or sausage and eggs kind of guy, I urge you to substitute the shake, with its soy protein and flaxseed powder, at least four days a week. It’s good that you’re eating protein at your morning meal and getting the lift you need at the beginning of the day, but what you’re eating will not protect your health like soy protein and flaxseed. (If you don’t have time for breakfast, see the section for travelers in the appendix, where you’ll find a quick shortcut that will help you get your soy protein and flaxseed every day.

The Body Clock Diet and Heart Disease: It’s not Just the Cholesterol

Coronary heart disease (CHD) is the number one killer of both men and women in the United States. Each year, more than five hundred thousand Americans die of heart attacks caused by CHD. Soy intake has been shown to lower cholesterol and decrease cardiovascular disease associated with high cholesterol. There is growing scientific evidence to support this; for example, one recent study showed that a diet high in soy protein reduced cholesterol by as much as 20 per cent. 6 Other research has demonstrated that soy protein lowers triglycerides and reduces the oxidation of LDL or ‘bad’ cholesterol, which contributes to blood vessel problems linked to cardiovascular disease? And flaxseed has also been shown to lower both total and LDL cholestero1. The Body Clock Diet, which includes daily intake of soy protein and flaxseed powder, ensures that you get this important protection.

But cholesterol is not the exclusive evil agent in heart disease. Some people, especially those with complicating conditions of diabetes, tobacco smoking and a strong family history of heart disease and obesity, carry cholesterol-related risks. But most people who have heart attacks and other complications of ‘hardening of the arteries’ have fairly normal cholesterol levels.

The tide of medical thinking is changing when it comes to heart disease. It looks as if issues related to carbohydrate excess, insulin resistance and homocysteine and its control by folic acid will take center stage away from cholesterol. 9 The benefits of substances like flaxseed and soy are not due solely to lowering cholesterol. Soy and flaxseed do indeed lower serum cholesterol, but they also modify carbohydrate and fat metabolism, further decreasing your cardiovascular risk. You don’t have to be takingaim at your cholesterol to get benefits from soy, flaxseed and the Body Clock Diet.

Like many men, you may have a tendency not to think about your health, shrugging off warnings from your mother, spouse, doctor and children as well as newspapers and television programs that try to scare or educate you about activities that are dangerous to your well-being. Nor do you want to listen to me when I say that failure to adhere to basic circadian principles may eventually show up as something noticeably wrong with your health. But my advice is simple: there are some painless things you can do to reap what are potentially major rewards for your long-term health.

How Much Protein Do You Need Each Day?

One of the most controversial and confusing aspects of nutrition is how much protein people should consume each day.    There are several factors to take into account to get a good answer to this question, and there are potential problems with eating too much protein.   There are also definitely problems with not eating enough protein.  It is also important to consider what type of protein is being consumed.
Height, weight, age, sex and activity level all factor into your protein needs.   Obviously the larger you are the more protein you need to take in to support structural proteins throughout the tissues of the body including the muscles, bone, skin and organs.  In the same way the more active you are the more protein you need to consume.  In addition, protein is used to create enzymes, and enzymes are critically important for all cellular function.
Protein is made up of amino acids and there are essential and non-essential amino acids.    Essential amino acids MUST be consumed because they cannot be made by the body.    Complete proteins contain all the amino acids and come from meats, poultry, fish, eggs and dairy.   While vegetarian proteins are not complete it is not hard to combine different plant protein sources to obtain all the protein the body needs to function.
Other factors which influence how much protein is required is overall caloric/energy status.     If you are eating enough calories to maintain bodyweight or gain bodyweight you require less protein as a percentage of overall calorie intake while those people in caloric deficit require a higher percentage of their overall calorie intake to maintain lean tissue mass (losing lean mass like muscle is usually NOT a good idea so this is important).
How much is too much?

In large amounts and for certain populations (such as those with compromised Kidney Function) excess protein can cause problems.    That being said, for the normal healthy individual, the body can easily and safely process and use a lot of protein.    A portion of the protein you eat is frequently converted to glucose (blood sugar) and if your overall calorie intake is too high you will convert excess protein into fat like ALL unused excess calories.
Another potential problem with too much protein is that high protein intake stimulates the release of mTOR which stands for Mammalian Target of Rapamycin.    mTOR is a key regulatory protein that signals for cell growth through the creation of new proteins. Consider protein building similar to a race car. The larger the engine, the greater potential for speed. Similarly, the more mTOR present in any given cell, the greater potential for more protein construction. And just like the gas pedal fuels the engine, mTOR is a signaling protein, and can be various levels of active (like a pedal’s ability to regulate speed). If a number of different processes all signal for ‘Go’, then the cell builds as much protein as it can, as quickly as it can. So just as a souped-up car takes off rapidly, a muscle cell can signal for tremendous muscle growth very quickly, given the right conditions.   n
For this reason, mTOR is a good thing when you are looking for muscle-building!  However, there is a potential dark-side to mTOR.   Cancerous tumors are designed to grow as fast as possible, and they rely on mTOR signaling to build proteins just like healthy cells.   So too much mTOR could theoretically put people at a higher risk of developing rapid and serious cancers.  In fact, a lot of cancer research is based around slowing down and minimizing mTOR activity in tumor cells (the exact opposite goal of muscle research).
 
This doesn’t necessarily mean that eating more protein for muscle building is going to cause cancer. Numerous other proteins and factors come into play, and some may respond differently in muscle cells than in cancerous cells.
Safe and Adequate Protein Intake

The Institute of Medicine’s protein RDAs are calculated using 0.8 grams of protein per kilogram of body weight. This means an adult who weighs 68 kilograms needs at least 54 grams of protein each day. The RDA for pregnant and nursing women is 71 grams of protein per day.  Keep in mind the RDA is a MINIMUM and does not mean this is ideal!   This also assumes you are sedentary!   So, if you are exercising and trying to build muscle or older and trying to prevent muscle loss higher protein intake is better.  To determine your minimum daily intake, divide your body weight by 2.2 to determine your weight in Kilograms and then multiply by .8 to get your minimum daily protein intake.  
The Academy of Nutrition and Dietetics states that although athletes only need about 1 gram of protein per kilogram of bodyweight to maintain muscle mass, they require 1.4 to 1.8 grams of protein per kilogram to build muscle mass; this is equivalent to about 0.64 to 0.82 grams of protein per pound of body weight each day.

Personal Log: Might not be able to post for a bit longer still… [Editorial/Personal]


Personal Log, Stardate 20160901 [I have no idea how that works heh]

Just a quick Personal Note to say that I apologize to my dear readers for not posting anything for a while, and that I may not be able to post for a while longer yet… I have been experiencing a worsening of my ongoing symptoms… I may be okay in about week or so and finish up some Project irons I have in the fire; but I don’t know, it may take longer than that to get back up to the point where I can play and finish testing some recording programs I was working on, and post about it all…

< Potentially Sad Talking About Sicknesses Follows, In Case Of Feels, Stop Reading, Play Game >
I’ve never really mentioned what I have or what I go through before, since starting this Blog five years ago.. I didn’t really want to trouble people or put those thoughts/feelings on them, but I have had a few people ask me personally what it was – and I was looking something up recently about my condition (it’s a condition I (and Doctors as well) are constantly having to learn about) and I read quite a bit about other similar stories, where other suffers were in much worse condition than me… They were literally bed-ridden… And while I was also like that for the first couple of years, I have improved slowly over time to the point where I can sit up, and sometimes even play games, and on good days work on an article and do things around the house… 
My condition is Myalgic Encephalomyelitis, which is an infection of the brain and spinal column, which gives components of Chronic Fatigue (getting tired easily with a slow recovery rate (as in days) if I go to the store, etc) and Fibromyalgia (inflammation and pain in all areas of the body, like when you get a ‘flu’ and are sore all over? it’s that, all the time…heck, many of your Aunts or Mothers may have Fibromyalgia, so you may have heard about it..). It is not a well-known disorder, despite millions of Americans having it.

Every year I learn something new about it or studies that found out something new about it; but nothing is ever concrete on ‘how to get rid of it’, unfortunately. The only good part about that is, is that all Doctors have concluded that it is “something that goes away on it’s own, but noone knows when”… Some people have it for a year or so and some have it the remainder of their lives. I am in my 10th year now, but as I have said in the past, I try to always see the positive in things and I have been slowly improving overall, slowly over the years…

I don’t want to make anyone feel sad, I am sorry if this information does… I merely wanted to inform my readers that I may not be able to post things I have been working on for a while longer… Some of the things I was working on are: GPU-Accelerated Game Recorder Comparisons (Playclaw, Bandicam, Mirillis Action, D3Dgear, and more), First Impressions of some games that I started work on already (The Elder Scrolls Legends Closed Beta, Dropzone Closed Beta, A Return To The Elder Scrolls Online (I was in the Beta for it) and others), bringing back the “Can You Guess Where The Screenshot Below Is From” (there have been no winners so far and I have some Giftable Games a-waiting on Steam and GamersGate) and even more projects that I don’t want to mention yet – to keep them a ‘surprise’, heh).

I enjoy writing my articles and posts here, helping others with the information I have figured out, found or collected, doing testing, giving tips of games and even Video Editing and showing effects of settings in both, including also creating the Headers and graphics utilized here (they are all done by me)…
I plan to continue doing this for a long time to come… I just realized there has not been much the past little while and wanted to let you all know there may not be some yet for just a little bit longer (‘recovering’ from a Cold or “doing too much” takes about a week or more each time I do something or get a cold, to get back to where I was, with this illness, everything takes far longer..).
Thank you for your patience, my wonderful readers, and I hope that I can contribute helpful information again for you, in the near future.

Sincerely,

~Troy from The Game Tips And More Blog

And More: Corel’s VideoStudio – Crashing When Using ‘Open With’ To Import Clips Into VideoStudio [Fix/Workaround]

Just last Month, I picked up version 20 of Corel’s recently-updated video editing suite “VideoStudio” (nomenclature “X10”) and am having a lot of fun learning what it can do and how to do it all (coming from mainly editing videos with Sony’s Vegas ‘Movie Studio’ line of products [now taken over by MAGIX]). However, I quickly ran into a little issue with importing clips using the “Open With” option in Windows and wanted to share what I found…

Normally, in Windows you can ‘right-click’ a video file and mouse-over the menu option “Open With..”, which brings up a sub-menu of known applications, to ‘send’ the file to (‘opening the file with the chosen application’). Doing this, whichever application you select will startup and the file will be sent to it to work with.

However, doing this with a video clip and VideoStudio x10 I found, every time the program would open up, it would immediately ‘crash’ (close/stop/etc). Hmm… time for some Troubleshooting! I double-checked that the file in question was not corrupted excessively by playing it, testing it in a couple of video/media players, and even tried a few other clips that were ‘known good’ (that VS worked with before). Each time, using “Open With…”, the Splash Screen for VSx10 would show up and then just as the program itself looked like it was opening, the entire thing would crash and show this message:

Example of the “Corel VideoStudio has stopped working” Error Window Pop-Up
when trying to import a clip into VideoStudio X10 utilizing the “Open With” shortcut in Windows

I then went to the Corel ‘Official’ Fora [Forii?] and did some searching to see if anyone ran into this same issue. Unfortunately, all I could find were people experiencing ‘general crashes’, that is, crashing and non-starts without it being specifically associated with utilizing “Open With..”.

I then decided to try these same ‘testing files’ on some other video editing programs I have installed, such as Sony’s Vegas Movie Studio (now owned by MAGIX, the same company that makes the Movie Edit Pro product line, which I have no experience with yet, at this time). Using the “Open With..” command, Movie Studio was able to open and import all of the video clips without issue – so then, what’s up Corel? /tilthead

I thought of trying VideoStudio ‘on it’s own’, not importing or ‘sending’ anything to it – just opening the program and seeing if it works… Everything opened fine! I was just playing with the program the other day in fact, learning some of the features it offers [I’ll have to write a short ‘Review’ or at least a ‘First Impressions’ sometime of it]. So why was it being ‘fussy’ (to use the highly technical term)? I tried opening and closing the program a few times thinking about it, when I noticed that when I opened VideoStudio X10, I was being greeted by a nice-and-helpful “Welcome” StartUp Page…

The “Welcome” Section of VideoStudio
(Click to see Full Size)

Indeed, ‘The “Welcome” Startup Page’ offers a lot of helpful information on opening VideoStudio. There are Tutorial videos on some of the New Features for that version and even Basic Tutorials and Help File links. But wait – no editing interface! No Timeline, no Media Library to add clips – that’s it! That’s the problem! I went into the Settings to see if there was a Preferences option where I could set the Section to open VideoStudio to be – not the “Welcome” section, but the “Edit” section – the tab/area where all of the editing/mixing and importing takes place. There it was: Default Startup Page – and it was set to “Welcome Book”…

The Corel VideoStudio X10 Preferences Window
showing the Default Startup Area/Section which is shown when the program starts
(Click to see Full Size)

A simple pull-down menu change to “Edit” and that was it! Now, VideoStudio is opening to the “Edit” section/area every time. So, I tested it out: right-clicking on my video clip and mousing-over “Open With..” and then clicking on “Corel VideoStudio” – it worked! VS opened up and in a few seconds more, my little video clip was right there on the Timeline, waiting patiently to be edited. Woohoo!

Example of Corel VideoStudio x10 Starting Up In The EDIT Section
(Click to see Full Size)

Here is a video version of the steps above, made showing the error when trying to use “Open With..”, what happens and how to change it, as well as the final ‘working’ result of changing the option (after I finally figured out what it was):


[VIDEO NOT YET COMPLETE, IT WILL APPEAR HERE ONCE FINALIZED AND UPLOADED TO YOUTUBE]

Hopefully this will help any of you dear readers, who use VideoStudio and were running into this error/crash/issue when opening clips with VS (trying to use “Open With..”).. Enjoy and Have Fun editing your gameplay clips once again!

~Troy from The Game Tips And More Blog


[I’m calling this a Workaround, since this is more of that than a true ‘Fix’… It does not solve the base issue of VS not being able to import a clip using “Open With” without taking taking these steps (whether this is more Microsoft’s fault or Corel’s fault is beyond the scope of this post …and being more experienced in computer hardware than computer software (programming, etc), I would not have completely isolated the very base cause of the issue anyway – or at least, could not offer a 100% explanation of what is occurring)]


Note: I am not affiliated in any way with Corel and I have not, and I will not, be compensated for mentioning VideoStudio or any other of the products herein, in any way.  I have used other video editing products than these in the past, and will do so in the future, including free editing applications, such as VirtualDub, AviDemux, DVDVideoSoft products and more… I am merely an enthusiastic gamer-and-sometime-editor and wanted to share information that I discover about these products to help other gamers record-and-edit and have fun doing it, if I can do so.

My Free Font, Just For You™: LED SCREEN GTAMBLOG CAPS+ 2.0 (with Download Links)

An awkward name perhaps, for an odd little, simple version of an “LED Screen / Scoreboard Style Capitals Only” font (including Punctuation and Accents!) – but years ago, I contacted the author of a similar-styled font, to ask specifically for Commercial Use of his font, that looked somewhat like this one [I have been using it “Officially” here at The Blog since then – you can see Examples of it all over this site, on the images].

Today, I found Fontstruct, an easy-to-use, free, online Font creation utility – and thought “why don’t I make my own version this font, not only for ‘The Blog’ to use, but for others to possibly use as well?”.
And so, here is an ‘LED Screen’ or ‘Dot Matrix’ style font (also usable as a ‘Pixel font’) – with punctuation and a couple of ‘accents’ – but capitals only, as traditional LED Screens or Scoreboards (“Score Screens”) would have used; made by my hand, Just For You™…

I am distributing it as “LED SCREEN GTAMBLOG CAPS+ 2.0” by ‘Troy from The Game Tips And More Blog’, at various Font sites, such as those below (for Downloading, Updates as I add more and/or am approved by them). [If you prefer, contact me via email and I can also send you the TTF or Zip of the Font, from me, directly]:

  • Fontstruct (where I created the font by hand): 
  • https://fontstruct.com/fontstructions/show/1459839/led-screen-gtamblog-caps-2-0

  • Fontspace: 
  • http://www.fontspace.com/thegametipsandmoreblog/led-screen-gtamblog-caps-20

Feel free to Comment on those sites, or here (Suggestions, Questions, And More) or contact me via e-mail if you have any questions about the font, at:
[email protected]

Usage License: (Creative Commons, Attribution License, 4.0)
You are free to utilize this font for ANY purpose whatsoever, including Commercial Use and Monetization of any kind, Royalty-Free; the only condition being that you mention my name somewhere, anywhere, during use of this font.
If you would like to make a Donation, on behalf of using this font, you may do so via PayPal, using my email ([email protected]), but this is not required at all, to use this font for any purpose you desire.

As some of you may know, I have been playing around with Fonts off and on, creating them for various images/headers/etc here at The Blog over the years, compiling at least 4-5 fonts or so from scratch, with varying levels of completion… I ‘m not sure when I’ll get around to finishing all of them – but for now, I hope this font can perhaps be useful for some quick images, videos, or whatever you may want it for – Enjoy!

Edit:
 I may return and add some images and examples of the font… Soon™
Also, although I have made this font by hand at the Fontstruct website, I always suggest that you Scan any files you download (just in case), with an Anti-Virus utility of some sort – whether it is Windows Defender (built-in to Windows 10, after downloading) or via an online scanner/website, such as VirusTotal.com or similar.

Number Talks Chapter 1 – Thumbs Up for the Silent Thumb

I’m linking up with my friend Misty over at Think, Wonder, & Teach for her summer book study of Number Talks: Helping Children Build Mental Math and Computation Strategies, Grades K-5

Given that I’m wrapping up a K-5 Math Endorsement this month, this is a timely book for me. I love to teach math far more than I ever anticipated that I would when I entered this profession, and I really enjoy getting students to share and discuss their mathematical thinking. I’ve noticed, however, that many students lack strong mental math and computation strategies, relying instead on memorization to get them by. By the time they get to 4th grade, that’s not really a viable strategy anymore. They’re starting to work with much larger numbers, and they subsequently have more parts and steps to keep straight in their heads. If they don’t have great mental math strategies going, then it’s likely to become a mess pretty quickly. They can always solve problems on paper, but unless they have the good number sense that goes with doing mental math, they’ll never be able to gauge the reasonableness of their answers. In those regards, this book seems like a great idea.

Chapter 1 really just introduces the concept of a number talk, and Misty does a great job summarizing it, so I won’t go into that here. One of my favorite teaching ideas from the book so far, however, was the idea of the “Silent Thumb.” When students are given a mental math problem, they need some “think time.” But every class has 2-3 students who are super math-letes who have the answer before the rest of the class has even processed what problem they’re being asked to solve, and those kids with their proud “I know! I’ve got it!” hand-waving typically end up dominating the conversation. The “silent thumb” solves that problem. All students hold their hand in a fist over their chest as they solve the problem. When they’ve got an answer, they move their hand from a fist to a “thumbs up.” They then think of another strategy to solve it while the other students are thinking, and for each additional strategy they come up with, they extend a finger. Awesome, right? I love how this gives all students some think time without creating pressure for some kids to hurry up because the fist is held close to the body — not waved in the air for everyone else to see. It also validates those super math-letes for their mathematical thinking by allowing them to communicate to the teacher that they have multiple strategies for solving the problem. And if they don’t have multiple strategies, then they have something to think about while the others are working.

I’m definitely interested in learning more about Number Talks, and I’m excited to delve into this book a bit more. I’ll be posting more about this book in the weeks to come as I link up with Misty’s book study.

If you don’t currently have a copy of Number Talks, you can still read the first chapter online. The book is a little bit pricier than most professional development books, but it comes with a DVD full of examples and it has a lot of resources packed in the text. If you’re looking to increase students’ mental math abilities, then this could be a great resource to use.

Be sure to check out Misty’s Number Talks chapter 1 linky party where you can add some ideas of your own or read what other teacher bloggers are saying about the book. I promise you’ll find some great ideas there!

And click here to see my review of Chapter 2!

Have you ever done Number Talks in your classroom? I’d love to hear about your experiences in the comments section!

Thanks for reading,

WORKOUT ANYTIME on WYFF Greenville

WORKOUT ANYTIME on WYFF Greenville

Jennifer Young and Laura Stokes of WORKOUT ANYTIME Easley were recently featured on two segments on WYFF Greenville. The segments focus on easy holiday workout tips, and Jennifer and Laura do a fantastic job talking about the different services and facilities offered at WORKOUT ANYTIME
View the segments here and here. 

Gain weight especially fat: Here’s what make you do

1. Food reactions cause fluid to surround invading food particles. When food macromolecules are identified as foreign invaders, your body launches the inflammatory response, which includes flooding an area that’s under attack. Your body will hold onto this water as long as reactive food substances remain in your tissues. This water dilutes these substances and reduces their effects, but at the same time the cells and tissues swell with water. This often accounts for swelling under the eyes and chin, in the hands, feet, ankles, and midsection.

2. Food reactions release hormones that cause fluid retention. To offset the effects of the allergic inflammatory response, the body produces hormones, such as adrenaline. But these hormones cause water retention. The adrenal hormones cortisol and aldosterone increase sodium uptake, and sodium attracts water to cells and tissues.

This action also triggers other hormonal changes, apparently through effects of the pituitary gland, which orchestrates your body’s ‘hormonal symphony.’ These other hormonal changes may include excessive secretion of anti-diuretic hormone, which causes fluid retention. Anti-diuretic hormone is also often secreted in response to stress, and is commonly released by women as part of premenstrual syndrome. The female hormone estrogen, which can be affected by food reactions, also increases water retention. Furthermore, growth hormone, which helps boost the metabolism, can be depressed by food reactions.

Diet Start

Besides these hormones, which circulate throughout the body, food reactions also have strong effects on certain gut hormones (including cholecystokinin and somatostatin), which can cause water retention and swelling directly in the gut tissues. Sometimes, when people experience immediate abdominal swelling after eating, it is due to the influence of gut hormones.

Because women tend to have more problematic hormonal profiles than men, the hormonal elements of false fat tend to be worse for them. For example, when some menopausal women are given extra hormones, their bloating and swelling increase.

When people stop eating their false fat foods, however, these hormonal problems usually stabilize quickly.

3. Food reactions make intestinal membranes swell. There is often pronounced swelling of intestinal membranes, in response to irritation by allergens and in response to hormonal imbalances. This can account for the ‘pregnant’ look that often characterizes false fat. The result of this type of swelling is a feeling of heaviness and congestion in the abdomen, particularly in the small intestine.

4. Food reactions disrupt cell chemistry, causing fluid storage. Food reactions cause a condition called cellular acidosis, which harms cell chemistry and results in fluid retention. Here’s how it works. The inflammatory response, caused by food reactions, causes calcium and sodium to enter cells, and this attracts water. It not only causes swelling, but also depresses the function of the cells’ energy centres, or mitochondria. When the mitochondria are disturbed, it saps your energy.

This action also causes even more release of the stress hormones cortisol and aldosterone, which try to correct the chemical imbalance. But this in turn just causes more fluid retention.

Furthermore, as the food reactions subside, the cells release all of these acidic chemicals into the tissues. This can cause a new round of inflammation and the release of even more protective fluids. Over a long period of time, this tissue acidity can contribute to the onset of degenerative diseases, including arthritis.

5. Food reactions cause capillaries to leak fluids. As you may recall, many food reactions release chemicals, such as histamine, that make blood vessels expand and contract, in the process leaking fluids into tissues. This leakage of fluids causes further inflammatory reactions, with accompanying swelling. Sometimes this swelling can impinge upon nerves and cause aches and pains. It can also cause hives, due to the swelling of capillaries near the surface of the skin.

Often, when this fluid leaks out of capillaries, it carries protein with it. This protein in turn attracts sodium, which causes even more fluid retention. The combination of sodium and fluid outside the cells can ‘smother’ cells by making it harder for oxygen to reach them. This contributes to further cell malfunction, and even to the death of cells.

When cells die, even more water is drawn to the area to flush away the dead cells.

6. Food reactions cause gas production. Food reactions allow the proliferation of abnormal bacteria and yeasts, and these factors lead to fermentation of food. Fermentation, primarily of carbohydrates, forms wind or gas, including methane.

Secondarily, it creates by-products of alcohol metabolism, such as the chemical acetaldehyde, and alcohol itself. Both of these substances can impair mood and cognitive function when absorbed by the body.

Food reactions also tend to slow the natural squeezing of food through the digestive tract by the bowel-muscle process of peristalsis. When food transit through the bowel is slowed, more gas and fermentation products are produced. Also, this `constipation effect’ causes more irritation of the bowel lining. This can create even more gas and can also contribute further to leaky gut syndrome, allowing reactive macromolecules to slip through the intestinal wall.

Bacterial overgrowth in the small intestine also causes fermentation and gas. This causes pressure and discomfort in the small intestine, because the small intestine is relatively narrow and doesn’t have much room for expansion. Another major contributor to gas buildup in the small intestine is lack of the digestive substance hydrochloric acid, which is abnormally low in approximately 70 per cent of all people over 60. Hydrochloric acid, or stomach acid, also tends to be chronically low in people who are under stress, in people who eat lots of processed foods, and in people with food reactions.

Gas formation is also increased by use of anti-inflammatory drugs, such as aspirin, which irritate gut mucosa. It can also be exacerbated by antacids.

In addition, poor digestion also causes increased excretion of the amino acid taurine, which lowers cellular magnesium and slows peristalsis, resulting in more intestinal gas.

Lastly, women’s menstrual cycles upset hormonal balances, and this also impairs peristalsis.

All of these factors are insidious. They feed off one another and contribute to bloating and swelling. The result of this entire range of forces is a swollen, distended belly and puffy, spongy flesh all over your body. Until now, you may have thought that this was fat. Now you know it’s not. It’s false fat — and you can get rid of it in a week or less if you make the necessary effort.

I’m sure you can do it! Every day that you make the effort, you’re going to feel a little better. You’ll look better, too.

Raptr – Closing Down This September 30th, The Blog Here Says ‘Goodbye Old Friend’ To The Once-Useful Program


Just a notification that the ‘Graphic-Configurator, Game-Installer, Gameplay-Recorder and
Social Media client that tried to tie it all together’ – Raptr – will be no more, as of September 30th, 2017

A few days ago, I received an email stating that Raptr was ending the program/client which at one time was tied-in with AMD’s Graphic Drivers as “AMD Gaming Evolved”. Now that both NVIDIA and AMD have their own ‘game configuration utilities’ and ‘game recording capabilities’ (via Crimson for AMD and GeForce Experience for NVIDIA), “there is no need for such a separate utility”, as Raptr’s ‘Farewell Letter’ basically states:

“We are sad to announce that we will be closing Raptr on September 30th, 2017. We want to start by thanking you for your support over the past 10 years.

The world is different today than when we first launched Raptr. Many companies offer game optimization tools. Having an independent platform to do this is no longer necessary.

On September 30, we will start the process of shutting off access to your Raptr account and disabling features. If you’d like to export your tracked game play history, you can do so immediately using the instructions below:

  • Go to Raptr.com
  • Sign in to your Raptr account
  • Click to get your gameplay data

If you have any other questions, please send us feedback.

We are proud of the service we built and the community who helped grow Raptr.  Thank you, once again, for your support.

Dennis “Thresh” Fong
Co-founder and CEO”


Mr. Fong Qin, known worldwide as “‘Thresh’ Fong” for his 1990’s Quake and Doom tournament career, was also the co-founder of Xfire (which itself was acquired by Viacom in 2006). While the Raptr/Gaming Evolved client was useful, it seemed to have challenges from close to the start [or at least, noticeable in hindsight, from when I first started using it].

The Press Release – the notification that Raptr was closing down – as it looked on the Raptr website, September 2017
(Click to see Full Size)

At one time, Raptr offered Rewards for playing (and letting it track your Hours or Record your Gameplay); ‘Reward Points’ that you could collect, every time you Optimized a Game (let the utility auto-configure your in-game options/settings for you), or viewed/contributed to a game Forum (similar to Steam’s Game Forums [forii?]). You could also earn Raptr Reward Points just by playing a game and having it running (it gave a running total of your Hours Played).

The Raptr/Gaming Evolved Client, as it looked in 2014, showing the Reward Points collected at one time
(from the Gaming Evolved/Raptr Press Kit, Click to see Full Size)

Prizes to spend your Points on were Draws for, or outright purchases of, Full Games and game tie-in material, such as Character Costumes or Vehicles (Mounts). Just before it was taken away, I even saw some Computer Hardware in there (some dated GPUs mind you, but still, it was neat to see some computer parts you could earn ‘with time played’ only). I never did win a Draw for a Retail Game, but I heard from a couple of people who did. There were many, many upset users, who had been saving for years (literally), at the loss of the points system. Some noted at the time that perhaps it was an early bell, tolling for the end of Raptr, even then…

The Raptr/Gaming Evolved Client, as it looked in 2015, showing Plays.Tv in its ‘built-in’ Beta phase and Graphic Drivers being kept up-to-date [I owned an AMD/ATi GPU at the time], the client still showing Reward Points being tabulated, and the Twitch Broadcast implementation
(Click to see Full Size)

There was a Forum interface built-in to the Raptr client (directly-accessible within it) that was similar to Steam’s Game Forums [too similar?], where people could discuss games, talk about upcoming releases, and share Screenshots; but there wasn’t too much going on in them [that I could see, personally]. There were some helpful and contributive posts, but they were always few in number:

Example of Raptr/Gaming Evolved Game Forums, showing Guild Wars 2, circa 2016
(Click to see Full Size)

As ‘the end’ neared, the Forums became overrun slowly by Spammers and non-English posts talking about other websites (not that there’s anything wrong with speaking other languages, I know a bit of a handful of languages myself, but it was an English forum and much of these posts were clearly Spam of one sort or another). People started asking why things weren’t getting ‘cleaned up’, near the end.

The Raptr/Gaming Evolved Official Raptr Forum, shown in the client, displaying the number of users of the forum
(Click to see Full Size)

While many felt it was ‘just like Steam’ or ‘not needed’ even back then, it still boasted over 100 Million registered users at one point (as evidenced by the number of users within the main Raptr discussion group, above) – and it was even ‘targeted by hackers’ in 2015 – infiltrated in an attempt to gain access to the many users’ data and potentially personal information. A notice went out in January of that year, notifying users to change their password, as a result of the recent security breach:

Raptr Forum Notification, urging users to change their Passwords, after a recent security breach, circa January 2015
(Click to see Full Size)

Personally, I feel sorry that I couldn’t spend more time with Raptr/GamingEvolved, as I only discovered it a couple of years ago.. Over the entire time, my own illness prevented me from posting more, sharing Screenshots more, and talking more about Releases and Reviews [as it does here in this blog!]. I feel like it could have been ‘the next Steam with bonus game configuration’ perhaps – but alas, it simply had too many challenges going against it… People started asking for Chat interface (a la Skype) and Voice Chat, but the Voice part never came. People wanted a GVR (Game Video Recorder) and while that arrived, in the form of Plays.tv – first in the app itself and as a stand-alone utility – perhaps it was too late to save Raptr, as both NVIDIA then AMD, came out with their own ‘built-in’ gameplay recording capabilities about the same time. For example, in 2013, NVIDIA’s Shadowplay became part of their Settings Optimization client, GeForce Experience, which allowed high-performance gameplay recording. Eventually, AMD’s ReLive, part of their Crimson GPU Driver update, also allowed high-quality gameplay recording as well. Both of these essentially negated the game recording aspect of Raptr (Plays.tv, which continues onward today as its’ own stand-alone recorder):

Information Panel about Plays.TV, the gameplay recording utility that was once included with Raptr/Gaming Evolved
(Click to see Full Size)

Although many didn’t use Raptr, or even like it, there were those that used the client to at least keep track of their Hours Played, used it a light social-media app, or just enjoyed the semi-automated Graphic Configuration within. As a former user – that wished he used it more – I myself say a sad ‘Goodbye’ to Raptr. So long, old friend, I wish I got to know you better…

The “Basic Seven” Foods

1. Green and yellow leafy vegetables. These may be used either cooked or raw, fresh or frozen. They include cabbage, lettuce, broccoli, sprouts, asparagus, spinach, celery, and similar greens. These provide vitamin A to protect eyes and skin and to guard against infection. They also provide iron for the blood and roughage for elimination.

2. Fruits—at least two each day. One may be an orange or some other citrus fruit. Another may be a banana, tomato, apple, pear, peach, a bunch of grapes, or some tropical fruit. For variety use strawberries, canteloupe, or some type of melon. These fruits provide vitamin C, which is essential for strong blood vessels and healthy gums and teeth. They also provide roughage for better elimination. Fresh fruits are best for these purposes. Heat destroys vitamin C.

3. Potatoes and other vegetables. Two or more servings should be eaten each day. These include Irish potatoes, sweet potatoes, yams, beets, carrots, parsnips, lentils, onions, peas, beans, soybeans, and many more. Vitamins and minerals are present in all vegetables. Potatoes are a good source, especially when cooked in their skins. Vegetables may be used in various ways. Raw carrots are an excellent source of vitamin A. Vegetables provide bulk, which aids digestion.

Diet Start

4. Milk and dairy products. The very minimum for an adult should be a pint a day, or more, and a quart a day for each growing child or pregnant mother. Nursing mothers need even more. The milk may be in fluid form, as whole milk, buttermilk, skim milk, canned or evaporated milk, condensed milk, dried milk, or some form of cheese. One ounce of cheddar cheese is equal to a cup of milk. The milk can be used as a beverage or in cooking, such as soups, puddings, and desserts. Milk is a fine source of protein. It also provides minerals, vitamins, and especially calcium, which is needed for bones, teeth, nerves, and muscles.

5. Protein foods. Foods that are rich in proteins include beans, peas, soybeans, nuts, peanuts, eggs, meat, or fish. Soybeans are the richest source of proteins known. They are far richer than eggs, liver, kidney, or any other meat products and far less expensive. They have been used in the Orient for many generations. Dried peas, beans, lentils, and peanuts are all similar to meat in food value.

6. Whole-grain breads and cereals, at least two or three slices of bread and one dish of cooked cereal each day. These are particularly valuable for growing children and adults who work hard. Whole grains include wheat, rice, barley, corn, and other grains. “Enriched white flour” is better than ordinary white flour, but it is still lacking in certain essential elements. Grains and cereals provide calories for energy, as well as vitamins, minerals, and roughage. Whole grains, freshly ground, are best.

7. Butter, cream, fortified margarine, or other vegetable fats. A certain amount of fat is essential in every diet. Salad oils, olive oil, corn oil, and similar products may be substituted to meet the daily requirements for fat in the diet. Fats provide calories for heat and energy. They yield more than twice as much energy as carbohydrates.

Other foods rich in fats are egg yolk, vegetable oils, olives, nuts, and soybeans.

These are the “basic seven” food groups. One or two from each group should be included in the diet of the whole family every day. The quantities need not be large. The wider the variety, the better. Serve each food attractively. Eye appeal is always important.

In considering the “basic seven,” you will notice that there is no mention of white sugar, spices, or condiments. None of these is essential in the diet. Ordinary white sugar does provide energy, but that is all. There are no vitamins or minerals in refined sugar.

In addition to these “basic seven” food groups one should include at least six to eight glasses of water each day. Water is necessary for removing wastes from the body. It aids in maintaining a normal temperature and in moistening the air we breathe. We do get some water from our foods, but not nearly enough to supply all our needs. Many who complain of sluggishness, fatigue, and nervous headaches would feel better if they were taking more water. It is best to drink between meals. Drinking water should be pure and free from harmful germs. If in doubt, boil the water before using it.

Over two thirds of the human body is composed of water in some form or other. This means that a person weighing 150 pounds has more than one hundred pounds of water in his physical make-up. Even the bones are one-third water. Without sufficient water, the blood cannot circulate properly. Nor can the digestive organs work as they should. All the cells need water. This is the remarkable fluid in which myriads of chemical and electrical reactions are taking place all the time.

A reliable supply of pure water is essential to the life and health of every family. One may live quite a while without food, but not more than a few days without water. There is no substitute for water. It is indeed the liquid of life. Those who follow the “basic seven” in their choice of foods and include a generous supply of pure water need never fear. They will be taking a balanced diet, and they will feel the benefits of good health all their lives.

Multi-Protocol Label Switching (MPLS)

Today the division between routers and switches is a fine line. Whereas switches were initially designed to help segment a LAN into multiple collision domains, and thereby allow you to extend the reach of a particular LAN topology, switches have moved higher up the networking ladder. When switching is used in a LAN to connect individual client and server computers, the process is known as microsegmentation, because the collision domain has been reduced to just the switch and the computer attached to a port. Switches at this level generally work using the hardware (MAC) addresses of the attached computers.

Layer 3 switching moves switching up the ladder by one rung by switching network frames based on the OSI Network layer address—an IP address, for example. But wait, that’s what a router does, isn’t it? Of course. A layer 3 switch is basically a router, but it implements most of its functions in application-specific integrated chips (ASICS) and performs its packet processing much faster than does a traditional router, which uses a microprocessor (much like a computer CPU) for this function.

Internet 2010

When you get to the top of the ladder, where large volumes of data need to be routed through a large corporate network—or the Internet, for that matter—even the fastest traditional routers or layer 3 switches easily can become bogged down by the volume of traffic. Because of this, the core of a large network traditionally has been built using ATM or Frame Relay switches, and IP traffic is sent over these switched networks.

To speed up the processing of routing packets at high-volume rates, a newer technology has been developing over the past few years and goes by the name of Multi-Protocol Label Switching (MPLS). MPLS is covered in the next section.

Combining Routing and Switching

Traditional routers have a large amount of overhead processing they must perform to get a packet to its destination. Each router along the packet’s path must open up and examine the layer 3 header information before it can decide on which port to output the packet to send it to its next hop on its journey. If a packet passes through more than just a few routers, that’s a lot of processing time. Remember that IP is a connectionless protocol. Decisions must be made about a packet’s travel plans at each stage of its journey through the network. The solution to this problem lies in newer technology—high-speed switching. Specifically, Multi-Protocol Label Switching, which is discussed in the next section, combines the best of routing techniques with switching techniques.

When you look at concepts such as ATM or Frame Relay, which are connection-oriented protocols, this isn’t the case. Instead, virtual circuits (either permanent or switched) are set up to connect to endpoints of a communication path so that all cells (as in the case of ATM) or frames (as in the case of Frame Relay) usually take the same path through the switched network.

How to Get Rid of Cellulite

Although the vast majority of woman have some cellulite somewhere on their body – nobody likes it!   So what the heck is cellulite anyway?  Cellulite is pockets of fat that have squeezed between bands of tissue, called septae, that are located below your skin.

Women of all races get it, while virtually no men do. That’s because the septae of men are different from women. Men have stronger bands that are cross-hatched allowing them to keep fat in place more effectively. Women have weaker, vertically oriented septae that allows fat to squeeze through easier.

Both thin and heavy women have cellulite. However the higher your level of body fat the more noticeable the dimpling will tend to be.  Unfortunately dieting does necessarily help eliminate cellulite. Losing weight helps sometime, but in some cases weight loss makes cellulite worse.   This occurs when skin becomes saggy after significant weight loss.

There is a definite genetic component to cellulite which does run in families.
Hormones also are part of the equation with cellulite, but science has not figured out exactly how hormones contribute to cellulite.  What is known is that cellulite starts at puberty which is a time that many hormone levels change significantly in females.

Getting Rid of Cellulite

Getting rid of cellulite is easier said than done.  Even treatments like Liposuction are not necessarily effective.    In fact Liposuction often makes cellulite worse by leaving your skin even more puckered looking than it was before.

Dermatologists are quick to point out that there is no magic cure for cellulite, but there are ways to make it look better!   Two of the keys are working out and dropping excess weight sensibly (1lbs per week! – faster weight loss can exacerbate the problem!)

Resistance training is key.   As you increase your muscle size and decrease body fat your skin looks smoother.     If you lose fat while you simultaneously build muscle your cellulite will improve.
It is also important to work on the health of your skin as you age to make it more elastic so that as you lose fat the skin pulls tight rather than sagging.    

Certain topical treatments that increase collagen in the skin, like Retin-A or creams with retinol or vitamin C, cannot hurt and may help.   

Maintaining adequate water intake is also key for skin health and elasticity – 6 – 8 glasses of water per day is key.

If you have faithfully tried everything and your cellulite is driving you crazy and you are prepared to spend some serious dollars – Cellulaze – is an FDA approved therapy.  Cellulaze involves inserting a lazer under the skin and projects heats in three directions and literally liquefies fat as it cuts the septae around fat cells which can reduce the puckering while also encouraging collagen regrowth.

Cellulaze claims a 70 – 80% improvement in cellulite that lasts a full year.  It is most effective for active women with mild to moderate cellulite who are not significantly overweight and who also have good muscle tone.

Unfortunately, Cellulaze is not cheap – costing $5,000 – $7,000 depending on the size of the area being treated.

Carbohydrates Benefits For Body Health

CARBOHYDRATES BENEFITS FOR BODY HEALTH

Carbohydrates Benefits For Body Health – Carbohydrates are one of a wide variety of organic compounds which are abundant in the earth. Understanding carbohydrates consist of carbon, oxygen, and hydrogen. The function of carbohydrates is very diverse and very useful for living things. The function of carbohydrates for mortal one as a fuel source.
For plants during the photosynthesis process can turn carbon dioxide into carbohydrates. The carbohydrate contains a carbonyl functional group and a hydroxyl group. The term of carbohydrates was originally used on a class of compounds which has the formula (CH 2 O)n.
Molecular form of the simplest carbohydrates consisting of a simple sugar molecules called monosaccharides. Many of carbohydrates which is a polymer composed of molecules and sugar molecules are strung into a long chain and the chain can forked branch, called polysaccharides. In addition to monosaccharides and polysaccharides, there are others that is a disaccharide (a series of two monosaccharides) and oligosaccharides (a series of several monosaccharide).
Carbohydrates Benefits For Body Health - 1
Monosaccharides
Monosaccharides are the simplest carbohydrates, this is because the molecule consisting of several atoms C alone and unable to be degraded by hydrolysis into other carbohydrates. Monosaccharides can be divided into aldoses and ketoses.
Disaccharides and Oligosaccharides
Disaccharide carbohydrate which is formed from two monosaccharide molecules that bind through the OH groups by releasing water molecules. Example: maltose, lactose, and sucrose. Oligosaccharide is a polymer degree of polymerization of 2 to 10 and generally is soluble in water. If the oligosaccharide consists of two molecules is called a disaccharide, and if it consists of three molecules called triose. Sucrose is composed of molecules of fructose and glucose, maltose consisting of two molecules of glucose, and lactose molecule consists of galactose and glucose. Polysaccharides are polymers of several monosaccharide molecules can for straight or branched chain and can be hydrolyzed with several specific enzyme that’s how it works.
Polysaccharides
Polysaccharides are carbohydrates formed from saccharides numerous as the monomer. The general formula of the polysaccharide that is C6 (H10O5) n. Example: starch, glycogen, and cellulose.
There are some functions of carbohydrate that is essential for living beings, among others:
1) The function of carbohydrates as the main energy source. Carbohydrates are an important energy source such as glucose is required and can not be replaced by other sources of energy.
2) It has an important role in metabolic processes, can maintain the balance between acid and alkaline body, helping as forming the structure of cells, tissues and various organs.
3) Carbohydrates play a role in the process of digestion.
4) Assist in the absorption of calcium.
5) Represents forming other compounds.
6) Carbohydrates are the constituent components of the genes contained in the nucleus of cells and is very important in the inheritance.
7) Assist in the process (defecate). This is because cellulose is a polysaccharide that is difficult to be digested, but its presence is very helpful to prevent constipation.
Carbohydrates can be found in many foods, here are a few sources of carbohydrates:

Carbohydrates Benefits For Body Health - 2


• Egg whites
• Potatoes
• Seed grain
• Corn
• Cassava
• Bread
• Pasta
• A variety of dairy products
• Fruit Fresh Fruits
Sweet potato
Nuts
Brown rice
• Sago
That article on the definition of carbohydrates, a source of carbohydrates and carbohydrate function. The presence of carbohydrates is important and needed by the human body. Definition of carbohydrates which is one of a wide variety of organic compounds which are abundant in the earth. Therefore, it is good not to overdo and shortcomings in meeting the needs of carbohydrates. The good step is to keep carbohydrate intake remains balanced.

Hopefully article Carbohydrates Benefits For Body Health can we share today can be beneficial for you. Do not forget to always visit the website abouthealthbenefits.xyz to seek other health articles. Thank You.

Health Benefits of Red Pomegranate

HEALTH BENEFITS OF RED POMEGRANATE

Health Benefits of Red PomegranatePomegranate or pomegranate is a fruit with a red color that turns out to have a lot of nutrient content. Nutrients contained in the fruit is so much especially nutrition for protection of the skin. Some nutritionally beneficial is an antioxidant, anti-inflammatory, and anti-aging.
Health Benefits of Red Pomegranate - 1
Pomegranate Benefits for Beauty
In this modern era, the pomegranate has been processed into a variety of products, both health and beauty. So what are the benefits of the pomegranate to the beauty of your skin? Consider the following tips:

  • Caring for the Skin
Pomegranate turned out very rich in collagen. Collagen is the basic component of the skin that keep skin smooth and soft. Not only rich in collagen, the compounds in pomegranate also helps fibroplats cell growth. Fibroplats are cells that have the task to produce elastin and fibers that are useful to keep the skin to remain smooth and taut. Pomegranates can also stimulate the proliferation of keratinocytes. This process is a process of forming the outermost cells of the skin.

  • Helps Cell Regeneration
If you have freckles or skin rash on the face, it could be signs if your skin starts to break down. If your skin is already starting to show signs of such, better immediately consumes pomegranate. This is because the pomegranate can provide benefits to protect your skin layer and help regenerate the skin in the inner layers of your skin. The content of antioxidants in pomegranates can also help your skin ward off free radicals caused by pollution.

  • Prevent Premature Aging
You want to look to look like a young impressed? It helps you consume pomegranates. This fruit turned out to contain a compound that works to prevent premature aging. You can consume it in juice form or in the form of oil. But you are advised to use oil only because it proved more effective. You can apply pomegranate oil to your entire body after bathing. By applying it regularly, your skin will become firmer and younger looking.

  • Treating Acne
Pomegranates are rich in vitamin C. Vitamin is that it has a function to regulate oil production in the face. To treat acne using pomegranate quite easy. The first pomegranate puree until smooth. Then apply on face masks to be like. Let it dry and then rinse with cold water. By applying to your face with acne, this pomegranate will shrink acne once existing acne scars on your skin. So, want to be free of acne? Use this pomegranate fruit mask on a regular basis.
Health Benefits of Red Pomegranate - 2
  • Moisturize The Skin
Do you have dry skin? If so, you can use pomegranate to moisturize. Pomegranates have very little meat structure. Size is what can cause pomegranate can go into the deepest part of your skin. By logging into your skin, pomegranate will work to moisturize your skin. Not only moisturize the skin only, pomegranate is also able to cope with the irritation of the skin. This is because the pomegranate contains omega 5, which serves to keep your skin moist.

  • Treating Skin Irritation And Skin Burns
Pomegranate it also can be used as an ointment to treat your skin is injured. This is because the pomegranate contains compounds called polyphenols. Besides polyphenols, pomegranates also contain another substance called anti-inflammatory substances. Both of these substances which can be used to treat your skin is exposed to irritation or burns.
How to make it too easy, you can refine pomegranate and afterwards paste it on your skin is injured. Let dry and rinse with cold water slowly so as not to cause pain. Do this treatment until your wounds heal properly. In order to maximize results, you are also advised to drink fruit juice to the wound on your skin really recovered.
Pomegranates for Health Benefits
The benefits of pomegranates not only for beauty, but also for health. Pomegranate is commonly used to treat deficient blood aka anemia. In addition, the fruit is also very well taken by pregnant women.

  • Addressing and Preventing Cancer
Within this pomegranate fruit contains a substance called flavenoids. Flavenoids substance is a kind of high antioxidant substances that are useful to prevent cancer in your body. If someone contracting cancer, it is better to consume the fruit of this one because the fruit is proven to be able to fight cancer cells growing. Some types of cancer that can be treated with pomegranate juice, among others, breast cancer and prostate cancer.

  • Overcoming Anemia
Not only vitamin that is useful to you only beautify. Pomegranate also contains iron. Iron content in pomegranates fact can treat you who have anemia. For those who have anemia, you can create and drank pomegranate juice regularly. Not only serves to treat your anemia alone. Pomegranate was also able to prevent anemia early.

  • Other Benefits of Pomegranate
In addition to the above benefits, there are other benefits of pomegranate, especially for women who are pregnant. If you are pregnant, it is good to consume pomegranate. Facts indicate if the pomegranate can reduce the chances of having a baby born prematurely. In addition to consuming pomegranate baby weight will make you become more standardized. For those of you who are old, pomegranate also has properties that are very good if you consume regularly. This is due to the arrival of pomegranate can prevent Alzheimer’s disease.
There are so many benefits of pomegranate is right, Ranging from health to beauty problems can be overcome with pomegranates. Hopefully Articles Health Benefits of Red Pomegranate that we share today can be beneficial for you. Thank You.

Innovative Office Furniture Sets Were Designed by Vitra

These new and innovative office furniture sets were designed by Vitra and are basically practical approaches to the concept of “Citizen Office”.

Innovative Office Furniture SetsInnovative Office Furniture Sets

Innovative Office Furniture SetsInnovative Office Furniture Sets

Innovative Office Furniture SetsInnovative Office Furniture Sets

Innovative Office Furniture SetsInnovative Office Furniture Sets

This term was invented by the company in 1991 and taken to another level with the furniture collections below. Jo Kaiser (manager for the North American branch) gave a statement which summarizes the idea of the project: “we believe you should use an office like you would a city”. In other terms- more comfort while making the most of the available space. Here is further information from the company: “A Citizen Office encourages the occupants to work using a range of postures and to move within the office as much as possible. Working while standing or assuming various casual postures provides variety and relaxation while maintaining employee health. The Citizen’s Office takes us a step further than traditional ergonomics – physical activity is integrated with office etiquette in a natural manner. “

The Incredible Pistol Squat

The pistol squat requires mobility and strength from the entire lower body and core, and once you work up to being able to complete them you can get a great lower body workout anywhere with no equipment. 
Most people will not be able to perform the pistol squat properly without working through several progressions that help develop the specific mobility, strength and stability required to get through the exercise for repetitions.
Pistol Squat Progressions
There are two basic ways to progress to a full pistol squat. Either use a progressively lower bench or step, or use something to hold onto while doing a full pistol to help pull yourself up and progressively use it less and less until it is no longer required.
For the step progression, you can use actually stairs or use a chair to start.    Stand facing away from the chair or staircase and put all your weight on one leg keeping the other leg straight with the hip flexed slightly so the non-standing foot is held off the ground in front of you.     Flex the hips and reach back with your butt towards the staircase or chair and lower yourself down under control keep your arms straight and in front of you parallel to the floor to counterbalance your hips moving backwards.    Let the standing knee and ankle flex along with your hip as you reach your butt backwards and go down.    However, you MUST keep the heel of the standing leg down and this requires a lot of flexibility of the soleus tendon (soleus is the single joint calf muscle).    
Try to lightly touch your butt down to a stair or the chair then drive the standing foot down, squeeze the glute extending your hip, knee and ankle to the starting position.  Perform sets of 5 – 10 reps each leg.    Overtime find progressively lower steps, benches or individual stairs so that you are progressively squatting lower and lower until you can perform a full squat on one leg all the way down to the ground and back up again keeping your non-standing leg straight and parallel to the floor while the hip is flexed.
The second option to progress to full pistol squats is to hold onto something that you can pull on while doing a full pistol squat thereby assisting the stance leg.    You can hold onto a suspension trainer, a cable machine handle, door frame, chair or table, or resistance training band or rope anchored above you.    A great way to do this is to anchor a suspension trainer or resistance band above you to a secure point then grasp the two handles and pull on them as required to do a full pistol squat.    Over time progressively use less and less assistance from the upper body, switch to just one hand, then lessen grip and assistance until you can perform full pistol squats.

Videos:  https://youtu.be/It3yvU0fomI or https://www.youtube.com/watch?v=PPksQCbeVZw

Easy or Hard to Digest

The faster your body can digest a carbohydrate, the higher its dieting index value. There are two major types of digestible polysaccharides or complex carbohydrates: amylose and amylopectin. Both contain many glucose units, but the foods with more amylopectin raise the blood glucose levels much more readily than foods containing more amylose. The branches in amylopectin starch have many surface areas, which make it easier for digestive enzymes to break it down faster.

Diet Start

These easy-to-break-down starches include foods such as most breads, white potatoes, white flour, and snack foods such as pretzels, donuts, and cookies. Most of these foods are also processed or refined carbohydrates, but some natural unprocessed carbohydrates have higher amylopectin levels, including parsnips, russet potatoes, and rutabagas.

Starches that contain more amylose include some whole grains and legumes (lentils, dried peas, and beans) and some of the starchy vegetables such as yams and sweet potatoes. These foods are best for your dieting index weight-loss program.

Dietary Fiber

Most dietary fiber is not digestible. In other words, you might consume the fiber, but there’s a good chance most of it will not be digested such that the nutrients enter your bloodstream. Instead, the fiber is excreted in your stool. There are two major types of fiber: soluble and insoluble. Mostly it is the insoluble fiber that does not get digested, but both types of fiber slow the rate of carbohydrate breakdown into blood glucose. Because of this, it’s great for you to eat lots of dietary fiber. Ideally, you should consume 25 grams or more every day.

Don’t overdo the fiber. But you’d need to consume a virtually unpalatable amount of fiber supplements, such as psyllium husks, to eat too much fiber—such as 4 or 5 tablespoons a day. With too much fiber, you could actually block the absorption of important vitamins, minerals, amino acids, and more. Overeating fiber can, in essence, make you undernourished. (And undernourished doesn’t equate to being thinner.) More than 45 grams of fiber a day is generally too much for most of us.

Quick Tip: Getting ACTION, Dxtory, FRAPS and More Working With Battlefield:Hardline [Fix/Workaround]

I have been doing some Recording Tests over the past while with Mirillis’ ACTION – for those who aren’t familiar with it, ACTION is a game recording application, similar to MSI’s Afterburner, Bandicam, Playclaw and others – and I was reminded that it does not automatically “work” with Battlefield: Hardline [that is, ‘hook onto it’ or ‘detect-it-and-get-ready-to-record’]. I actually remember running into this issue during the Beta, but at the time I merely used another recording program and didn’t think much of it since. To find out more about this issue recently (since reminded of it) I dug around a bit and did a few tests, trying to find a solution and/or conditions it did work under – and wanted to share my few findings as a ‘Quick Tip’ for others, here.

Looking around, I found out that this is still an ongoing issue with Battlefield: Hardline – and before that, it was to some extent with Battlefield 4, even causing BF4 to ‘crash’ on Startup for some people. I also found out that these issues occurred not only with ACTION, but also with other similar programs, such as FRAPS and Dxtory, according to the Battlelog Forums and the main Mirillis Forum. In many places, I found the same solution stated again and again by helpful posters… So, I tried it out – and it worked perfectly! I repeated testing with it a few times – and once I was satisfied it solved the issue and was repeatable (for others to use), I wanted to share it here, with you.

Here are the steps of what to do [with a shortcut I figured out, to type it in faster/easier, near the end of this post]:

  • In the game, hit the Tilde key (“~”, which looks like a ‘squiggly’ line – the key is in the upper-left of Standard keyboards, to the left of the Number 1 and above the Tab key), which should bring down the Console. In here, you can type in commands for the game.
  • Type the following in one line:

    RenderDevice.PresentAsync 0

    (That is, “render device dot present async”, then a space, then a “zero”)

  • Hit enter and then you can close the Console by hitting the Tilde key (~) again.

That’s it!

As long as that is all you want to do in the Console (you don’t want to enter in any more commands), you can then just close it, as it is done – those are all the steps to do. You should then see the HUD (indicator) for ACTION pop up on the screen in the corner you chose in the “HUD Settings” section, in ACTION.

Note that this may not always be needed… For example, if you launched BF4 in Windowed or Borderless modes, it may not be required. In Battlefield: Hardline, it seems to be needed no matter what mode you run the game in [for the interface of these programs to be shown and able to record without issues]. For example, I just started up Hardline in Windowed mode a couple of times as a test – with ACTION and FRAPS – and those steps were still needed to get these ready to record (their little hud/ui/interface did not show up at all until the above command was entered. 

Another way I saw suggested in Forums, was to enter in the command via a User Configuration file (User.CFG), created in the game directory. For those who don’t know, a User Configuration file is simply a text file that the game will ‘run’ when it starts up – and this text file can have commands listed in it, so that you don’t need to manually type the command each time you play the game.

Although even a Battlelog Moderator suggested it at one time, here, it seems it is possible that this process can be “detected” or “seen as” a hack – and you can effectively be Banned, Blacklisted from Ranked Servers, and other negative actions taken against you – as seen in this thread at the Mirillis’ Forums, here… Although I am sure there are many people out there using this command in a Configuration/Startup File without issue, as it has happened to some people in the past…I personally would suggest against going this route, for now, and merely type it in whenever you want to use ACTION/Dxtory/FRAPS/etc to record your gameplay in Battlefield games.

On my own, I figured out a faster way of typing this command into the Console and wanted to share it here – apparently the Tab key will try to ‘guess’ at the terms you are typing in (much like the Command Line or Terminal in Unix, Windows, and other operating systems [black box screens that you open to enter commands]) and by using the Tab key, you can quickly enter the command above by using these steps, after opening the in-game Console with Tilde (~):
Hit “r” then the Tab key
Hit “d” then the Tab key again
Hit “p” then the Tab key one more time
Hit “0” (zero) and hit Enter
That’s it! 
R-tab-D-tab-P-tab-Zero. Done! Now, the same command as above has been entered even faster and you should see the HUD/indicator for your preferred recording program pop-up on the screen – and you can now record your battles once again. Here is an example/reminder GIF of using the Tab input method for this command, in Hardline:

GIF Example/Tutorial/Reminder of How To Get ACTION, Dxtory, FRAPS And More to Work With Battlefield:Hardline
(Click to see Full Size – Save and Share with others!)

Hopefully the above gets these programs working with Hardline for you too, dear reader, as easily as it did for me.

See You In The Game!

[Personal Log TwoZeroOneSixPointSix: I could not find the ‘original’ bearer of this wonderful information, to give Credit to them – and to find out “why” it solves the issue with these few recording programs (as I am not a programmer, the reason is not immediately obvious to me) and I always like to try and share the “why things work” of solutions I present, to others as well. I eventually assumed it was a developer at some point in time, but in the vast posts of passed-on knowledge, their name has become lost into the aether… Regardless, I want to say ‘thank you’ to whomever this helpful dev is – and I want to pass on that thanks to all the other anonymous sharers of this tip [about this issue with Hardline] on Forii everywhere. This QuickTip is merely a culmination of, or passing on yet again of, this great bit of information on this issue with these few game recording programs and Hardline. Enjoy]

Quick Tip: Guild Wars 2 – How To Split Stacks Of Items

Just a quick tip for GW2 and those of us who were tying to split stacks of things, only to link them into Chat and ‘shout’ the item’s link to people around us, the entire Map, etc. The way to actually sort things in a more private manner, is to hold down the ALT key and then drag the stack of items to an open slot. A dialog box should come up asking you how you want to split the stack of items (as seen in the example below):

Pressing the Shift key, as most know, will link the item in the chat box, and pressing Control, will link it and shout it out in Chat automagically – which is nice and embarrassing. I’ve seen some random linkages in the Chat Box [of things that aren’t of any interest] so I know it isn’t just me! I hope that this helps someone out and saves them from this atrocious “Faux Pas”…

See You In The Games!

Spending Your Money Wisely with Quality Food

Wherever possible, it is best to grow your own food. This is a help with the family budget. But many excellent articles of food may not grow well in your particular locality. They must be brought from a distance and exchanged for cash. If you are on a limited budget, how can you spend your money for the greatest value in food? This is a very practical question.

Foods which are manufactured and refined usually cost much more than those in the natural state. At the same time there is danger that some of the minerals and vitamins have been lost in the manufacturing process. In such a case you lose out in two ways, first, by paying much more for the product, and second, by the loss of essential elements from the food. This is not a wise way to spend a large portion of your money. Do not be carried away by all the glowing advertising material on the package or container.

Take the question of breakfast cereals so widely advertised today, particularly those flakes that have been coated with sugar. Such breakfast food is scarcely worthy of a place on your table and in your family budget. Dry cereals in any form offer less nourishment than do the raw materials from which they are made. Much of real value is lost in the manufacturing process. And when a sugar frosting is added, the effect on young children is far from good. That sugar coating is the worst feature of all. This excess sugar increases the possibility of dental decay and often results in chronic indigestion as well.

Diet Start

Cereals and similar products that are cooked at home are much less expensive than those that are already prepared. The same is true of breads baked at home. They, too, are more nutritious. It does take time to prepare such food. But in the end this saves money, and the whole family will be healthier and more satisfied.

People in well-to-do households may not have much trouble in selecting an adequate diet, provided they take the time to do so. Unfortunately, most of them do not bother. They just eat what comes their way or what is advertised over radio or television. This haphazard way of living is likely to result in serious deficiencies.

The family with limited means must be even more alert to the problem of selecting a diet that is suitable, but not too expensive. They must not allow themselves to be swept away by the flood of advertising so prevalent today. They must buy wisely and well.

Those who live in the country may find the situation a little easier. A small garden, with a few hens and a cow, may enable such a family to live far better than one whose means are not limited. Everything depends on the choice that is made.

Actually you can feed your family better than you think you can. But it does take a little planning. However, people who live on a well-balanced diet are naturally happier and healthier. Such a diet need not be an expensive one. In fact, there are many experiments in rats and other animals showing that a less liberal diet tends to promote a longer life. Many modern nutritionists believe that we live on only about half of what we eat. The rest only compels our hearts and other organs to work that much harder to get rid of the extra food.

Experiments at Cornell University seem to bear this out. A certain number of white rats were used. Some were allowed to eat all they wanted whenever they felt like it. Others were placed on special diets when they were in a rat’s “middle age.” Those rats which ate as they pleased lived 600 days or less. Those on the diet in middle age lived over 1,000 days. The oldest rat lived 1,400 days, and he never had a square meal in his life! It is not the quantity of the food, but the quality, that counts.

Planning Better Meals

Some people become confused over such scientific terms as calories, vitamins, minerals, and so forth. This is quite understandable. But don’t let this scare you too much. Today you can balance your diet fairly well without knowing very much about these various terms. Without going into too much detail, you can reach a good middle-of-the-road plan that is almost foolproof.

During recent years nutritionists have worked out what is known as the “basic seven” food groups. If these foods are included in the diet each day, they will meet the needs of the whole family very well. One does not have to bother with all the endless details of a complicated diet. Just follow this basic plan.

These seven food groups are easily recognized. They should become the foundation of each day’s meals. Some foods from each should be in one meal, others in another. But these essential things should always find a place at some time in the day. Other things may be added as desired. But it is best not to get too far away from this simple daily program. If any of these basic groups are missing in your daily planning, your diet is likely to be deficient in some things that are vitally important to good health.

WORKOUT ANYTIME on Cincinnati.com

WORKOUT ANYTIME on Cincinnati.com

The article was written by Cincinnati Enquirer Business Reporter Bowdeya Tweh and was based on interviews coordinated with Tony Petrocelli and WORKOUT ANYTIME Vice President of Development Randy Trotter. The article begins with details about the opening of the WORKOUT ANYTIME in Montford Heights. The article gives information about the gym and about the company, as well as information on development plans in Ohio.        
Workout Anytime

You can view the full article here, and view contact information about WORKOUT ANYTIME’S new gym in Montford Heights here.

Hello, 2015!

Another year is in the books, and as always, I’m excited to be seeing the start of a new year. Last year will be remembered for its big highs and deep lows, but I know that everything happens for a reason, and I feel like I’m in a good place to start 2015.

And one place I plan to start is being a better blogger! So here’s my Currently post for January 2015.

Listening – It’s my daughter’s bedtime here, and my husband has bedtime duty tonight. It’s a rare moment when the TV is off, the dogs are asleep, and all is quiet in the house. I’m savoring it.

Loving – I think that New Year’s Day may be my favorite day of the year because it is a fresh start where it feels like anything is possible. I often feel this way at the beginning of the school year, too, but I think I prefer this time of year because there’s more predictability with everything. I already know my students very well; we’ve built our routines and expectations, and the only things that need to be changed are the things I *want* to change. It’s an empowering holiday.

Thinking – A major reason why I haven’t been blogging much lately is because of my Ph.D. program. It feels weird to be writing something that doesn’t have a lengthy bibliography attached to it! I continue to be excited about my dissertation topic, though, and I’ve been thinking about it more and more. I plan to write about the role of social media in teacher professional learning. The short version is that I’m going to study how reading and writing about classroom practices through blogging affects teachers’ feelings of effectiveness in the classroom (self-efficacy beliefs). I think connecting with other teachers through blogging and other social media has been one of the best moves I’ve ever made as a teacher, and I’m curious to find out if others feel the same way and what consequences it might have. One of my classes this semester is actually requiring me to blog about my research, so I’ll be setting that up in the next week. It will be a separate blog as I doubt my classmates in other programs will really want to read about Eberopolis, but I’ll share a link here if you’re interested in following or learning more.

Wanting – I had 18 blog posts in 2014. Pathetic. I have a notebook full of ideas, so now I need to get them out here. My goal is to blog at least once a week, and as I’ve been getting other things in my life better organized, I think that’s realistic.

Needing – I set some big goals for this vacation as far as getting myself organized for the new year, and so far, I’ve done a great job. For example, I already have 2 months of healthy meals planned for my family (written on sticky notes so I can shuffle them around when stuff inevitably comes up).

And I’ve been cleaning closets and creating a new workspace to boost my productivity in the new year. I even made my annual pilgrimage to The Container Store today! I just need to wrap up my remaining projects tomorrow so I can enjoy my weekend before returning to school on Monday. (I’m @eberopolis on Instagram if you want to see more about those projects…). 
Finally, my three areas:
YES to my health. I lost nearly 20 pounds between Labor Day and Christmas, and while my trip to see my family for the holidays reversed that trend a little, I’d like to continue to focus on my health in 2015. I’ve been doing Weight Watchers, and losing weight has been easy when I’ve taken the time to plan what I’m going to eat and track what I eat throughout the day. I’m ready to get back on track.
Maybe to becoming a morning person. I already get to work by 7:15 each morning, but I would hardly call myself a morning person. I read The Miracle Morning by Hal Elrod over break, and it has me thinking about whether I should try to get up earlier to add things like meditation and exercise to my morning routines. I’m thinking I’ll try it for a month and see how it goes. (The book was good, btw. An easy read to be sure). 
I wish…I love my job–I really do–but I’m starting to feel like it’s time for me to tackle a new challenge. I want to be able to work with other teachers to help them troubleshoot issues in their classrooms, improve their teaching, and use technology more effectively. I purposefully chose to go into an Educational Leadership PhD program for that reason; ultimately I want to teach in higher ed and/or become an administrator. I’m not ready to do all of that yet, but I wish that I could find an instructional coaching position or something similar that would let me work more directly with teachers while I keep working on my program. It might be time to start that hunt this year. 
Okay, I promise I will be back soon…I have a couple of other posts in draft mode almost ready to share about some of the new things I’ve been doing in my classroom this year. Hopefully you’ll FLIP when you read them! 😉
Happy new year!

Paperless Mission #7: Annotating Rubrics with GoodReader (iPad)

This is the seventh post in my Go Paperless! Challenge Series. If you haven’t completed the previous missions, be sure to complete those first.

  • Mission #1: Gather Your Tools
  • Mission #2: Build Evernote Notebooks
  • Mission #3: Email Notes to Evernote
  • Mission #4: Create Checklists in Evernote
  • Mission #5: Organize Your Files in Dropbox
  • Mission #6: Setting Up GoodReader (iPad)
Also be sure to link up at the Go Paperless! Linky.

Mission #7: Annotating Rubrics with GoodReader (iPad)

I try to give my students high-quality feedback whenever possible, especially on their writing assignments. In the past, it would take me days to grade all of their papers and write hand-write comments on their rubrics. So when I passed those papers and rubrics back to students, it would kill me to see students stuff them into the abyss of their backpacks, or worse — toss them into the recycling bin. I wanted them to take it home and share it with their parents, and I wanted them to be able to refer back to that feedback. Eventually I learned to photocopy the rubrics before I passed them back, but that still wasn’t ideal. It created more paper clutter and one more thing for me to work on organizing.
When I say that GoodReader has become one of my all-time favorite apps, I mean it. I now use GoodReader to fill out rubrics and other student feedback. To start, make sure that you have the rubric saved as .pdf in Dropbox. While GoodReader can read any type of document, it will only annotate a .pdf. Then open up the .pdf of the rubric in GoodReader (see previous tutorial).

Choose the highlighter tool to highlight the appropriate categories on the rubric. The first time that you go to annotate a document, it will ask you if you want to save to this file or create an annotated copy. If it’s a document that I’m only planning to use once or student work, I typically select “Save to this file.” When I’m planning to use the document over and over again, though, I’ll create an annotated copy. That’s what I’d choose when using a rubric to grade student work.

Once I’ve made my selection, I’ll be able to annotate all over the document. Once you’re in the highlighter tool, you can drag your finger over the text that you want to highlight. You can change the color of your highlighter, and you can also delete highlights by tapping on the highlighted area.

At the end of the rubric, I like to type specific comments for my students. To do that, choose the typewriter tool. A little window will pop up for you to type your comments, and then it will save them to the document. If it saves it in the wrong spot, simply tap on the text and a new menu of options will appear.

You can drag and drop the text into the correct space and re-size the text area to get it formatted the way you’d like.

 When you’re done annotating the rubric, tap the center of your screen to see the “My Documents” option.

From there, you’ll want to rename your file. To do this, select “Manage Files,” then tap on the annotated copy of your rubric and select “rename.”

Once you’ve renamed your document, you’ll have some options for moving it. First, I send a copy to the student’s notebook in Evernote. To do this, tap “Manage Files” again, select your newly renamed document, and select “Open In.” A new window will pop up asking how you’ll want to save the file. Select “Flatten annotations” because that will preserve your edits and merge it into the document so that you don’t lose your work.

Once you’ve chosen that, another window will open showing which of your installed programs you can open it in. As you can see, I’ve get several options available. You could also upload it directly to Dropbox if you would like to back up your work there rather than in your student notebook. This might be a good option if you have a folder shared with the student for passing back work.

When I’m ready to hand back the rubric to students, I open it in Edmodo and attach it as a direct message to the individual student. This allows the student and his or her parents to see it. They could also download a copy if they’re using a computer. (I’ve had mixed results with document downloads through Edmodo on the iPad.)

This system has been incredibly helpful for me. It’s easy to manage because I don’t have to keep track of paper or make sure that I’ve made enough copies of the grading rubric before I start grading. Just one more step in the quest to curb paper clutter.

What are some other ways you can imagine using GoodReader in the classroom? I’d love to hear your ideas in the comments section!

MODERN ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

Here is a mesmerizing seeks two-bedroom apartment with contemporary charm of events celebrating the beautiful Scandinavian style. The trough has two bedrooms and a kitchen year covers an area of ​​74 square meters. According Alvhem open plan living, social nucleus in apartments with high ceilings, walls painted in immaculate white, the beautiful oak floors and large windows. Splashes of color brighten the interior and seats with the elements that seem inviting visitors screaming. The kitchen island of brass with a thick sandstone table creates a social atmosphere that is sure to make any cook happy. The table has a sink sub-pasted from Blanco, who is both stylish and practical. From the terrace one has a spectacular view of the beautiful area and a perfect place for relaxation. What an inspiring use of space for a modern two-bedroom apartment!

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

BLACK WALL INTERIORS DESIGN IDEAS FOR A MODERN HOME

Are you brave enough to try a deep impression on the black walls at home? A dramatic effect can be created on the walls of blacks is unique, and it takes courage and commitment to create an interior decorated with beautiful black walls. A black-painted walls, chalkboard walls, elegant black background, or even some black accents can change the look of the interior.

High ceilings and lots of natural light conditions seem to enjoy blacks the walls in my room, but even the smallest spaces can look modern and stylish, if all other elements are chosen to enhance the contrast and the dark walls. Some of you are going to see the inside is a piece of furniture in bright colors and decorations that mitigate the effects of black walls, others will benefit from natural light, some are painted on wood or walls, wallpaper, and applications – but all ideas have two things in common: the courage and well-designed structures.

BLACK WALL INTERIORS DESIGN OFFFICE FOR A MODERN HOME

BLACK WALL INTERIORS DESIGN OFFFICE FOR A MODERN HOME

BLACK WALL INTERIORS DESIGN FOR A MODERN HOME

BLACK WALL INTERIORS DESIGN FOR A MODERN HOME

BLACK WALL INTERIORS DESIGN DINNING ROOM FOR A MODERN HOME

BLACK WALL INTERIORS DESIGN DINNING ROOM FOR A MODERN HOME

BLACK WALL INTERIORS DESIGN BEDROOM FOR A MODERN HOME

BLACK WALL INTERIORS DESIGN BEDROOM FOR A MODERN HOME

BLACK WALL INTERIORS DESIGN KITCHEN FOR A MODERN HOME

BLACK WALL INTERIORS DESIGN KITCHEN FOR A MODERN HOME

The Benefits of Jump Training

Watch a group of kids and you will likely see bobbing heads – kids love to jump and there are good reasons for them to jump.   A key aspect of human movement is learning to store energy and then reclaim it as part of a movement cycle. For example up to 40% of the energy required for movement during walking and running is created by storing energy in the leg muscles as the foot lands and then using it during the push-off phase.  The technical name for this cycle is the “Stretch-Shortening Cycle” or SSC.  The SSC takes advantage of the fact that muscles can act as springs:  they store energy as they are lengthened then rebounding in the opposite direction as they get shorter.

Efficient movement takes advantage of the stretch-shortening cycle and muscles are designed to store and release energy in a rhythmic pattern of loading and unloading just like loading and unloading a spring.  In addition, power for all athletic movements is generated by taking advantage of the SSC.     A key aspect of getting the most from this cycle is rhythm and timing which are learned through repetition.
  
There are three distinct phases to jump training:

The Loading Phase – such as landing phase of walking and running where the muscles lengthen under tension to absorb the landing.
The Amortization Phase – where the muscle transitions between loading phase and the Unloading phase.
The Unloading Phase – where the muscles shortens and transfers the stored energy externally like a spring recoiling such as the push-off phase of walking and running.

Jumps can be little – like jumping rope or big – like box jumps.  Start with little jumps.  A great place to start is jumping rhythmically in place with both feet with short fast jumps.   You want to land on the ball of the foot and flex your knees when you land and let your heels just kiss the floor then jump up again and repeat.  Start with really tiny jumps and try to let the elasticity of your calf and quad muscles do the work – done properly it should feel relatively easy.   It will take several weeks to condition the muscles of the foot and calf to be able to do longer sets so take your time.  In addition there are many benefits to performing this training without shoes so the muscles of your foot get conditioned and you have a better feel of the ground.

It is also important to insure your knees track over your toes and do not collapse inward so do short sets (30 seconds or less) of low, fast jumps on both feet and learn to feel the rhythm of the cycle of landing and push off.

Once you master this you can add more height to your jumps after you are warmed up.   Stop each set if you start feeling tired or feel unstable, and recover completely between sets.  Do NOT do jump sets to failure. Eventually you can progress into full squat jumps.   However remember the key to capturing the benefit of the stretch-shortening cycle is a quick rebound after landing.  So if you go too low in the loading phase the pause between landing and rebounding will be too long and you lose the benefit of the stretch-shortening cycle.

Over time you can even progress to single leg jumps or box jumps where you jump down off a height to the ground/floor then land and rebound up.  Take these progressions SLOWLY – it is important to build the elastic strength of the muscles in your foot, lower leg, and thighs over time and stopping BEFORE you are exhausted will prevent injury.  This is why kids naturally like to do short sets of jumps repeatedly – it feels good when done properly!

There are many benefits to jump training including:

Toning the lower body – jumping recruits all of the major muscles of the lower body while at the same time being the ideal stimulus to build bone strength.

Jumping burns lots of calories – once you can build up to being able to do 1 – 4 minutes of continuous jumping like jumping rope you can really rack up the calories!

Jumping pumps up the cardiovascular system – as above once you can jump safely and in good form for 1 – 3 minute sets you will not believe how high your heart rate gets!

Jumping also demands great balance and stimulates fast-twitch muscle fibers.   Fast-twitch muscle is the type of muscle we lose quickest as we get older.   Fast-twitch fibers are not just important for athletes – they are important for preventing falls because the ability to produce force quickly is important to be able to react quickly when your balance is unexpectedly challenged like stepping off a curb you do not see!

Jumping is the best way to build the strength of bones – bones need impact and force to stay strong. The key is starting with small jumps and gradually building the height of jumps and time spent jumping.

There are many ways to build jumping into a workout such as doing some skipping drills which can even be done on a treadmill safely once you get the hang of it.


It is also worth working with a trainer to help you develop proper jumping mechanics and the stability you need to land properly which are pre-requisites for safe and effective jump training.

Essential fats

If you have been doggedly avoiding fat in an attempt to lose weight — this approach is WRONG. You need fats in your diet. Your brain consists mostly of fat, and your intelligence, heartbeat and muscular movements all depend on it. The only way in which your body can send electrical messages through living tissue is via your nerve cells and their connectors, which again are made of fat.

The fact is that some fats (known as lipids) are essential. They act as the second energy reserve behind glycogen, providing most of their energy at around 70 per cent of maximum heart rate. Endurance athletes utilize fat as an energy source more than other sports people and this is why they tend to be lean.

Fats are not just for energy, though. Their many other functions include insulating important organs, carrying fat-soluble vitamins and regulating hormone levels. If you’re a female athlete and you experience a loss of your periods, this may be due to extremely low body fat, for this plays a vital role in the activation of the female hormone oestrogen.

Fats also contribute to health in many other ways — provided they are of the right kind. In an attempt to warn people about the risk of consuming toomuch fat, certain groups have created the impression that all fats are bad, but this simply is not true.

Diet Start

Are you eating the wrong fats?

Many people in the Western world are getting 45 per cent of their calorific intake from fats, but these are junk fats that the body cannot use, so these people are just as fat-deficient as those on extremely low-fat regimes.

THERE ARE TWO MAIN TYPES OF NATURAL FATS:

1. Saturated fats come primarily from animal sources such as meat and dairy products, and from coconut and palm-kernel oil; they are solid at room temperature. They provide the body with a stored form of energy in fat cells.

2. Unsaturated fats are found in vegetables, nuts, grains and seeds, and in fish and game; they are liquid at room temperature. They contain two fatty acids that are essential to life and, more importantly, that the body cannot produce itself. These are linoleic acid (omega-6) and linolenic acid (omega-3) From these two ‘essential fatty acids‘ your body can make all the other fatty acids it needs.

Is it just a case of cutting out saturated fat?

Saturated fat gets a bad press, and a diet too heavy in it has been closely linked to cardiovascular disease. However, there is another fat with an equal capacity to harm: hydrogenated fat.

Hydrogenated fat is solid or semi-solid at room temperature (the best example being margarine). It is created when a liquid oil (such as corn oil) has hydrogen added to it, changing its chemical structure. This in turn can interfere with the metabolism of some essential fatty acids. Research has shown that the trans fats in hydrogenated fats can increase LDL (poor) cholesterol,decrease HDL (good) cholesterol and thus raise the risk of coronary heart disease. Hydrogenated fat is found in almost all processed foods, plus frozen convenience foods and deep-fried fast food. This is another good reason to say goodbye to junk food and hello to fresh produce.

If you usually ingest high amounts of processed fats and use commercially altered oils for cooking, then you are certainly not getting the balance of fats that your body needs.

Why don’t food manufacturers use healthier oils?

Even though the food industry uses vegetable oils that contain a reasonable amount of omega-6 fatty acids, they avoid omega-3s because these are more susceptible to oxidization — in other words, they go rancid quickly and don’t have a long shelf life.

Ironic, isn’t it? Food manufacturers quite happily promote food under the guise of lowering cholesterol and reducing heart disease, but they are ignoring one of the fats essential to health. So unless you are eating high amounts of fish, fish oils, leafy vegetables, nuts, unrefined olive oil, tofu or flaxseed oil, your ratio of omega-6 to omega-3 fats is probably screwed up, and this in turn will be screwing up your health.

The current Western diet is much higher in omega-6 fatty acids than omega-3’s. Remember those healthy Palaeolithic people we were discussing earlier? They were eating equal amounts of both.

How is this relevant to body weight?

If you are eating a diet with a good balance of omega-6 and omega-3 fatty acids, this will affect your body in beneficial fat-burning ways:

  • Your metabolic rate will be increased, as will the metabolism of fats, so more stored fat will be burned for energy
  • Your cells’ sensitivity to insulin will be increased, so that it regulates blood- sugar levels more effectively
  • The ratio of insulin to glucagons will improve, which will unlock the fat- storage banks and again allow fat to be burned as energy
  • Natural appetite suppressants will kick in.

So if you want to improve your chances of losing weight, you need to up your intake of omega-3 and other healthy fats.

Essential fats Q&A

Q. How often should I eat oily fish per week if I want to consume enough omega-3 fatty acids?

A. You should aim to eat oily fish a minimum of 2-3 times per week, or ensure you use flaxseed oil regularly on salads to raise your levels. Try to eat fish from as safe a source as possible as many coldwater fish are contaminated with heavy metals and pesticides.

Q. How can I avoid hydrogenated fat?

A. Cut out processed food and only use cold-pressed un-refined oils such as olive oil, or coconut oil for cooking. Don’t eat fast food that has been deep-fried and avoid butter type spreads. If you did this, then you should be able to avoid consuming dangerous trans fatty acids.

5 Ways to Use iPads in Math

Today I’m linking up with the Tune into Technology Linky to share some ways to integrate technology in Math. Since I teach in a 1:1 iPad fourth grade classroom, I’ll focus on how we use iPads in Math.

1. Build a Math Notebook in Evernote



Evernote is my all-time favorite note-taking app, and that extends to math as well. In addition to typing text notes, students can attach documents (handouts, activities, etc) that they’ve viewed on their iPads and they can also take pictures through the app or attach pictures from the camera roll. That’s helpful when they build models with manipulatives and want to archive their work.

2. Reinforce concepts or conduct inquiry research with math movies.

BrainPop
Khan Academy



Two of my favorite apps to use in math are BrainPop and Khan Academy. I often use these to introduce a lesson or to differentiate instruction. I often feel like I get stretched pretty thin during math instruction because I have such a range of skills in my classroom, but these apps help. If I’m working with a student and a second student needs help, I can direct that student to a video on Khan Academy and encourage the student to see if that will help him or her figure out the problem until I can get there. Often the additional examples help the student understand the problem better.

3. Make math movies to assess understanding

Show Me

Explain Everything

I often ask students to show their solution to a problem on an app like Show Me or Explain Everything. There they can model their thinking using pictures or drawings, and they can record their voice as they explain their work. I learn so much about their understandings through their explanations, and it helps to assess the Standards for Mathematical Practice included in the Common Core.

4. Make a Vocabulary Notebook in Keynote

Keynote


I like to use Keynote for their math vocabulary because we can create slides that use the Frayer Model for vocabulary instruction. In addition to typing definitions, examples, and non-examples, they can draw their own pictures on a whiteboard app, take a screenshot, and add them to the slide. They can also search for real-world examples to photograph and add. Once they’re finished, they can easily alphabetize their entries by rearranging the slides.

5. Use QR codes
Our math word wall has QR codes linking to the definitions of each term so students can quiz themselves about the meaning of a term or review terms they’ve forgotten. If you click on the image below, you can get a freebie example of this for the properties of multiplication.

My complete sets for grade 4, grade 5, and 4/5 combo are available at my TpT store.

We’ve also written riddles in Geometry where students could scan a QR code to find the answer. You can read my post about that here.

And we’ve used QR codes to help check homework assignments. I’ve written about that here.

I’m really just scratching the surface here — there are so many other possibilities and several math specific apps to use, but I’ll save those for future posts. I’m excited to read other examples of integrating technology into math, though, and if you haven’t visited the linky yet, you definitely should. I got so many great ideas for reading and writing from it last week!

How do you use technology in Math?

Curing the carb on a vegetarian diet

Adapting the Fast Track, No Backtracking and Keep on Tracking plans for vegetarians raises all sorts of issues. It certainly isn’t impossible, but your level of choice will be somewhat restricted in the initial phases of the plan — especially if you are a bona fide vegetarian who doesn’t eat fish or eggs, as well as meat. A balanced healthy diet is the ultimate aim of these plans.

Many people adopt a vegetarian diet for reasons of health rather than ethics, but unless you are careful about menu-planning, the average vegetarian diet isn’t necessarily any healthier or less fattening than that of a non- vegetarian. There is often a tendency to combine too many complex carbohydrates with high levels of saturated fats — think pizza, jacket potato and cheese, fries with manufactured mayonnaise or sugar—ridden ketchup. In fact the chances are your diet could be less healthy. This is because vegetarians need to eat a variety of plant-based foods to provide all the essential amino acids that are readily available in animal protein. If just one of the essential amino acids is low or missing then protein synthesis will fall to a very low level or stop altogether.

Diet Start

Complimentary proteins

The key to ensuring that you recive the full compliment of essential amino acids on a vegetarian diet is to combine beans and grains. If you always choose a protein and a grain from the two lists below then your protein intake should be balanced.

The risks of a diet too low in protein

If you arenot careful then you may not have enough protein in your diet. Protein deficiencies in adults may result in lack of vigour and stamina, mental depression, weakness and poor resistance to infection. Antibodies will not function as well as they could — a condition that impairs the healing of wounds and recovery from disease. If you have been through a period of ill health then a higher intake of protein is vital in order to rebuild or replace tissues that are no longer functioning properly.

Good nutrition

In addition to making sure that you eat enough protein, a vegetarian diet may also be lacking in iron, zinc, calcium and vitamin B12 and D — all of which are normally found in animal products. However, these vitamins and minerals can all be found in alternative animal-free sources, and these foods should be staple foods on a vegetarian diet.

Low-carb plans for vegetarians

You may think that it is impossible to follow the Fast Track, No Backtracking and Keep on Tracking plans if you are vegetarian, but you would be wrong. If you want to create vegetarian versions of these plans then there are a number of simple rules that you will find it helpful to follow:

  • Eradicate all processed and refined carbohydrates from your diet.
  • Follow all the general guidelines for the individual diet plans, such as drinking lots of water and eating the bulk of your fruits and vegetables raw.
  • Use the individual plans as a starting point and adapt the recipes to suit your diet.
  • Use tofu, whey protein drinks, certain cheeses, eggs and nuts to provide adequate levels of protein and help you to balance your blood sugar levels.
  • Always carry snacks such as nuts, protein drinks or hard-boiled eggs with you as it may sometimes be difficult to stick to your diet when you are eating out.
  • Try to avoid situations where it would be very easy to break your resolve, such as when you are hungry and the only lunch option available is a sandwich.
  • If a book exists called A million and one things to do with tofu — buy it.
  • Make food as interesting as possible by experimenting with fresh herbs, spices and oils rich in omega-3 fatty acids such as flaxseed oil.
  • Boost the nutritional value of your food by adding fresh sprouts, such as alfalfa, to your salads, soups and smoothies.
  • If you start to feel tired and lacking in energy, add small amounts of brown rice or other wholegrains to your meals.

Kaempferia Galanga Plant Benefits For Health

KAEMPFERIA GALANGA PLANT BENEFITS FOR HEALTH

Kaempferia GalangaPlant Benefits For Health – Coughing often makes your activities disrupted, but it also would make other people around us will also feel comfortable around us. There are several types of cough, which most often is a dry cough and cough with phlegm. Coughing up phlegm is sometimes more torturous than dry cough, throat full of mucus because who wants removed.
Now this many drug manufacturers are already providing various types of cough medicines, ranging from syrup to tablet. Besides the chemical drugs, you can also wear traditional homemade cough medicine with natural ingredients that are easily found on the kitchen, which is Kaempferia Galanga and salt.
Kaempferia Galanga Plant Benefits For Health - 1
Prescription cough simple and traditional ingredients that have long proven to thin the mucus, making breathing until you feel more relieved and able to relieve cough with phlegm. At the moment we are taking this medicine traditional productive cough, a sense of warmth will make the body as well as the respiratory tract would be more relieved.
·      Powder, How to make it quite easy. Take Kaempferia Galanga, wash clean, and peeled and grated Kaempferia Galanga and squeeze and take the water, add a little water, put a little salt and stir well, Drink the potion after breakfast and before bedtime.
Kaempferia Galanga Plant Benefits For Health - 2
·      Ginger can also warm the body and treat cough with phlegm. You are experiencing a productive cough is highly recommended to drink warm ginger juice in at least once a day. How to make even very easily by slicing ginger and Kaempferia Galanga, then boiled and taken water juice. Water juice that will be taken.
·      Orange juice, have been many people who have felt that Lime is already mixed with soy sauce efficacious to treat cough with phlegm. If you do not like soy sauce, can mix with Honey Lime. Drink Lemon juice with soy sauce and honey as much as 2 to 3 times a day
Easy is not it? good luck and hopefully this traditional herb cough you get well soon. Hopefully article about Kaempferia Galanga Plant Benefits For Health we share this day can be beneficial to readers. Thank You.

Workout Fuel Conclusion

Workout Fuel Conclusion

WORKOUT ANYTIME has been holding a month-long competition on our Facebook titled “Workout Fuel” where fans were asked to submit their favorite pre-workout and post-workout snacks. Each comment acted as a submission and each like on a fans comment acted as a “vote.” In our final week of “Workout Fuel” each weekly winner is going into a head-to-head competition. You the fans may vote on your favorite workout snack! You can vote here: http://bit.ly/WorkoutFuelFinal
Workout Fuel | WORKOUT ANYTIME

WORKOUT ANYTIME on FOX 56 Lexington

WORKOUT ANYTIME on FOX 56 Lexington

Head Trainer Carl Flotka of WORKOUT ANYTIME Lexington was recently featured on FOX 56 Lexington. In the segment Carl talks about how to portion control during the holiday season and highlights a few exercises that viewers can do to stay active.
View the full segment here.

How To Use The Mouse To The Best Of Your Ability (a.k.a. How To Be A Better ‘First Person Shooter’) [Text-Only]


[Text-Only – This Post is Text-Only Mode, for now. I may return to this posting and add Screenshots or Images at a later time.]

I was browsing around in the Steam Forums [forii?], where I like to try and answer Technical Questions and give Suggestions about Gameplay and Tips – and I recently answered a query someone had about using the Mouse in Fallout 4 (arguably a ‘Shooter’ game for the most part) and how it seemed difficult for them to aim in the game (it is possible to utilize an Automated Aiming capability called V.A.T.S., in Fallout 4 – but the game can also be played ‘in real time’ without it, playing as a First Person Shooter would be played, similar to games like Overwatch, Counter Strike: Global Offensive, Battlefield, and more).

So, I answered with a somewhat-lengthy reply, trying to be helpful and informative, letting them know where to do things like change the Settings of the Mouse and the Sensitivity; really trying to show them that there needs to be a ‘personalization’ of the Mouse Settings, if they wanted to utilize the Mouse, as a gaming tool, to the best of their ability (to “let your ability shine through the Mouse” as it were).

I thought it might be nice to share my answer here too, then – to share with others that may be wondering things like:

“Why am I having so much trouble aiming/killing in <game name>?”

“Why does it seem so hard to kill people <in a Multiplayer game>?”

“How can I improve my gameplay in Multiplayer/Player-Versus-Player?”

…and similar questions.

Thus, here was my reply in the Forum… Perhaps it can be of some use to you:

—–

If I may pop in, as a ‘First Person Shooter’ since Wolfenstein 3D (1992), and having won some Local Tournaments in the past (UT99 and Quake III Arena); you really need to find your own personal ‘mouse sensitivity’…

(I used to do 180’s while running to ‘check my six’ or headshot the player behind me – which they didn’t like of course, heh)

Note that this must be adjusted for every new mouse and potentially every new game. This is the only way to truly have a movement and reaction time/rate in the game that you personally feel comfortable with.


There are a few places you must adjust it:

– in Windows (Settings>Devices>Mouse [for Windows 10])
– in Mouse Software (that disc that comes with the Mouse that everyone ignores, or the manufacturer’s Drivers and associated ‘Software Configurator’ of some type for the mouse from their website), where you can also Keybind different keys or combinations to your Mouse, if it can do so, and set DPI gradations/steps.
– in the Game (Options or Settings)


Again, I cannot helpfully stress this enough; try to do this for each and every game you play – it is amazing in how it can personalize your comfortable movement/scan/hit rate.
It is really possible to ‘hit anything’ in a game, if you make your own personalized changes to all of the above.


Some people like to move their mouse a lot, slowing down the movement into smaller gradations for sniping and tight movements.
Some people like to move their mouse very little, using mostly their fingers and hardly turning their wrist (these types usually switch DPI settings as-they-move, for sniping and tighter movements).

Both are arguable for usage and both can utilize the DPI settings/changes possible on modern mice.
You must find your own movement type and movement rate, set by those three locations previously stated.

Once you set the mouse how you like it – whether you switch DPI settings on-the-fly (to make your character scan slower or faster, switching between scoped and non-scoped, for example) or whether you keep one DPI setting and alter how fast you move the mouse – you will find that you can aim/scan/hit a lot better (and also not get tired as fast).

Tip: Don’t forget to turn off any Mouse Acceleration (The kind that moves your mouse pointer farther on the screen if you move the same amount of space on your desk, only faster)… This only adds to the difficulty in scanning/aiming and makes it harder to build up muscle memory for your mouse (such as, “I move my mouse this far, and my view onscreen moves this far”).

The only recourse, other than doing the above and taking all of the above steps, is V.A.T.S….(at least, to be totally comfortable and ‘reach your full potential’ with the Mouse (wow this is starting to sound like an Infomercial, sorry about that haha))

But, try to have fun exploring it – find “You” in your mouse movements – and have fun learning how “You” play!

—–
Note, Dear Reader, that I am not trying to ‘be pompous’ or ‘brag’ here, with this posting… I merely stated my ‘qualifications’ at the beginning, to show that I learned a lot over time and that I had personally found some effective ways to improve playing, with the Mouse (especially in the past). 
I do not wish to sound like to ‘know everything’ as well – and indeed can learn more – I just wanted to share what I did learn over time and hope that this might help others out, too. If you are an experienced FPS player (‘First Person Shooter gamer’), then you no doubt already know most of these concepts (or have figured them out on your own). 
I should state that I am also nowhere near as good as I once was [being 40 now, alas, age occurs to all..]. Where I once could out-shoot almost anyone, regularly doing 180s-to-instant-headshots (as stated previously), I now regularly get my butt handed to me in games like Overwatch, CS:GO and the Battlefield series of games [although I can still get Top Spot on The Board at times! heh]. 
Still, I wanted to try to help others… and I hope that this posting helps anyone improve their mousing (and killing/winning), if that is what they desire to do. 
I always like helping others and teaching others what I can… “The wiser mind mourns less for what age takes away than what it leaves behind.” ~ William Wordsworth (1770-1850)

SYITG

Managing the Work/Rest Ratio in HIIT Training

High Intensity Interval Training aka HIIT training is all the rage and there are many different HIIT training protocols available, but to produce the best results it is important to understand how to manipulate the Work/Rest Ratio.    The Work/Rest Ratio is the ratio of time spent working in the high intensity interval to the time spent in the recovery interval and there is no one ideal Work/Rest Ratio. In fact there are three distinct methods you can use to design interval training programs based on how you manipulate the Work/Rest Ratio.
Fixed Work, Fixed Recovery
This is the most common method and often used for group training because it keeps everyone working together.   In this method the amount of time spent in the work phase is fixed as is the amount of time in the recovery phase.   For example the ever popular “Tabata” Protocol is a fixed work, fixed recovery protocol using 20 seconds of work and 10 seconds of recovery done 8 times.    Another example is the Sprint 8 protocol which uses 30 seconds of work and 90 seconds of recovery.  In addition, all MX4 programming uses this method either for a 60/30 work/rest ratio or a 4 to 1 Minute Work to Rest Ratio during Density Workouts.
Needless to say there are endless variations of fixed work, fixed recovery interval protocols and each one feels different and allows for a different level of relative intensity.    The advantage of these type of protocols is that they are very simple to design and very easy to track using a simple timer, and if using heart rate monitoring you can adjust the actual work intensity and recovery intensity based on individual heart rate response.   Also this is a very easy way for a trainer to manage a group as mentioned previously.
Fixed Work, Variable Recovery
In this method the amount of time spent working is fixed, but recovery time varies based on heart rate response.  This method is a more individualized way to do HIIT training where each work interval begins after the heart rate slows to a predetermined point correlated with a specific level of individual recovery.  The advantage of this method is it can be customized to each person based on their goal, age and current fitness level.   An example would be doing a 1 minute work interval with a fit 20 year old and setting the recovery threshold at say 120 beats per minute (a relatively low exercise heart rate for a fit 20 year old).  So he would work as hard as he can for 1 minute then go into recovery and stay in recovery until his heart rate slows to 120 beats per minute.
Variable Work, Variable Recovery
This method varies work time AND recovery time based on preset work heart rates and recovery heart rates.   For example using the same example of a fit 20 year old you might set a goal work heart rate threshold at 180 beats per minute – meaning that you keep him working hard until his heart rate hits this work threshold and then immediately begin recovery.    Then you would keep him at a reduced work rate until he hit a predetermined recovery heart rate threshold such as 120 beats per minute.    This is a highly sophisticated and highly individualized way of exercising with precise management of work and rest customized to the individual.
Have some fun and experiment with each of these to prevent plateaus in your workout progress!

Currently June (?!)

Oh, how I love to start the month with Farley’s Currently over at Oh’ Boy Fourth Gradeespecially when I actually remember that it’s the start of the month and don’t have that revelation about a week in. 🙂

Here we go…

Listening:  I got to see Sara Bareilles perform at a small Atlanta venue on my birthday a couple of weeks ago, and wow – can she ever sing! She’s been in heavy rotation on my playlist ever since.

Loving: The first couple of weeks of summer vacation are always the best because it feels like there’s so much free time ahead. A quick glance at my calendar would remind me that this summer is going to fly by very quickly, but for now, I’m thrilled to have a little breathing room before the hustle and bustle of another school year kicks in.

Thinking: Math is on my mind a lot right now. I’m finishing up my final project for my math endorsement (an algebra unit), and I’m joining multiple book studies about math-related books this summer. My students did very well overall on the year-end standardized tests, but I feel like I’m still scrambling to make sense of the best way to teach the Common Core. I need to figure out something that will allow me to differentiate more without creating oodles of additional work on my end. If anyone has the magic solution, please let me know.

Wanting: We bought a new desktop computer last year, and it was intended to be mostly for my school/blogging/TpT use. That worked for a little while, but my husband has slowly taken it over and claimed it as his. He’s been working crazy hours (he’s an attorney), and his work is often more deadline-oriented than mine, so I’ve given in. But now that I’m getting ready to start my doctorate, it might be time for us to give up on the idea of sharing a computer. I have a work laptop that I use sometimes, but it’s got some crazy restrictions/configurations that limit the programs I can install, etc. For most people, it’s not a big deal, but when you’re a tech-geek like me, it’s frustrating. So last week, I made a big pitch for me to get a new iMac desktop, and he agreed! There were some intense negotiations that went into the process, but in the end, we made a deal that we can both live with. I’m going to be responsible for generating the extra income to make the payments on it (we got it financed over 18 months), but between some tutoring jobs I’m taking and TeachersPayTeachers, I think I’ll be able to swing it.

Now I just need to hold on for Monday when my precious new toy will arrive!

Needing: I need to get organized and prioritize what I need to accomplish this summer because there’s no world in which I’ll have time to tackle my ever-growing to-do list. I need to create some realistic goals with deadlines to keep myself reasonably on-task. I also need to cut out distractions like randomly checking Facebook or email or Twitter every 10 minutes.

3 Vacay Essentials – 1) Shade – I have the misfortune of being allergic to almost every type of sunscreen that exists — including the ones that say they’re hypoallergenic and made for sensitive skin. Put some of that sauce on me and stick me in the sun, and my body breaks out in a terrible, lobster-like swollen rash that is WAY worse than any sunburn I’ve ever had. So I stick to the shade as much as I can, and I visit my dermatologist every year to make sure that I’m not getting skin cancer. Not fun, I tell you.

2) Books – This used to be a huge ordeal before the advent of the Kindle. I like having lots of summer reading options, ya know?

3) Beverages – Hydration is important! And there’s a whole slew of summer drinks that I could put on the list… But seriously, I’ve been drinking at least 64 oz of water each day of this vacation before I even touch anything else, so I think I’m doing well.

Big thanks to Farley for continuing to host this linky. Every month I find so many amazing blogs and learn lots about my fellow bloggers. If you aren’t participating already, you should definitely link up!

,
Have a great June, everyone!

My Trip to New Delhi & Hyderabad

I am in New Delhi doing an assignment which requires me to do an organization capacity assessment of 5 research institutions in India to ascertain their capacity to receive research grants.

The journey was interesting as the flight I took had a group of tourists (religious pilgrimage to Buddhist sites in India) of whom a majority were first time flyers. So it was fascinating to see the excitement in their faces as the flight progressed; from the smallest kid to the old folk (Gray haired men and women who were in their late sixties) started to peer through the windows to steal a glimpse of the geographic features below. I instantly recalled my first flight (which I took to the UK) when I was just a teenager.

I had dreams of sleeping in the flight; however the rest of the passengers were too excited to be quiet. They were talking in loud voices and moving about so much that sleeping was not an option.

I arrived in New Delhi and managed to go through the immigration very fast and managed to get my luggage fast as well. However when I went out of the airport my pick up had not arrived; so after waiting for half an hour I took a prepaid taxi to the hotel. As a seasoned traveler to New Delhi, I advice all travelers to Delhi to take a prepaid taxi and always have the hotel name and address handy. Also have the telephone number of the hotel so that the taxi driver can call (they all have mobiles) the hotel and get directions if he does not know the place exactly. So without too much of looking around the driver found the hotel.

My past experiences with research organizations have been limited to engaging them for research in preparation for various assignments. I am looking forward to this assignment as this is the first time I will be doing work for research organizations.

Rörstrandsgatan Popular Extraordinary Penthouse

Extraordinary penthouse in the popular Rörstrandsgatan.

Extraordinary penthouse
Extraordinary Penthouse
This confidential loft with windows on all sides there is an optimal location in the circumcircle Birkastan. A rarity in the design and location where the architect has planned floor in every detail to create an open atmosphere where the different rooms in a natural way integrated with each other. This floor will host a social get-together in a bright environment with plenty of space by nearly 5-foot ceilings in the ridge and a large sunny terrace right next to the kitchen. Beams are tastefully built and floor is one of few lofts that are not constrained by snetak. 
Well-chosen and thoughtful details include floor heating under beautiful oiled oak parquet flooring and dimmable spotlights throughout the whole apartment. In the living room we find a plastered fireplace with adjustable chimney sat on the black painted fire brick. Modern sound systems are drawn into the walls. Windows are fitted with double glazing which means, in principle, completely eliminated the sound inlet and heat protection glass to keep the floor cool in the summer time. The kitchen is very lavish and signed exclusive German manufacturer Bulthaup. The kitchen is consistently white countertops in the unique composite material is white Corian. The machinery in Alufinish come from reputable Gaggenau. The two bedrooms are furnished with site-built wardrobes and the slightly larger bedroom has both big walk-in closet and bathroom adjacent. Both bathrooms enjoy exclusive furnishings and are equipped with underfloor heating. One of the bathrooms have both shower and bath and the other only shower. Modern washing machines and tumble dryers from Miele. 
Rörstrandsgatan is one of Stockholm’s main restaurant streets with wide range of pubs, cafes and bars. Nearby is also an opportunity to cozy walking and jogging along the Karlberg Canal. Or how about a picnic or playing tennis in Karlberg Palace Park, only a few hundred meters away. Good communications in the form of Karlberg station with both commuter rail and bus service as well as St. Eriksplan underground station.
LivingsRoom
LivingsRoom

BeDroom Design
BeDroom Design

Bathroom Desing
Bathroom Desing

Design Schema
Design Schema

The Easiest Way to Implement a Classroom Economy

As my life continues to get crazier, I am constantly looking for ways to simplify and improve the things that I do. This year, for example, I decided to merge Class Dojo with my classroom economy, and so far, it’s going very well! Here are some of the tweaks I made to make this merger work.

My Classroom Economy

I’ve been using a classroom economy since I started teaching, and every year, I make a few tweaks. The basic idea is that every student applies for a class job at the beginning of each term (our terms are 6 weeks long). I’ve previously posted about my classroom jobs here. I display the jobs in my classroom so that we’re constantly reminded who is responsible for what. This year, I’ve used a pocket chart for my classroom jobs (sorry for the blurry photo).

I used to give students $100/week as their salary, or about $20 per day. They’d have weekly and monthly expenses, and then they could use any remaining money to purchase items in our class store. The complete program is detailed in my Classroom Economy Megapack on TpT.

I love the system, but I felt like I wasn’t as consistent as I wanted to be in tracking student behaviors to give fines or bonuses, and there were many Friday afternoons when I was so involved in whatever we were working on that day, that I just didn’t leave enough time for them to shop. 
Meanwhile, I was dabbling with Class Dojo, and I wanted to figure out a way to tie that in as well. If you’re not already familiar, Class Dojo is an online behavior management system that allows you to give and take away points from students. You can create your own categories for points, and you can access the class info from any device — laptop, computer, iPad, iPhone, etc. I liked that portability because I always have one of those devices in my hands, and I could give or take away points without really interrupting what I was doing. 
The solution came for me this year when Class Dojo allowed for the creation of weighted point values! Before, you could only give or take away a single point at a time. Now you can create points on a scale of 1-5 and weight particular behaviors accordingly. This is done in the set-up for behaviors. 
1. Go to Edit Class on your class screen and select “Edit students and behaviors.”


2. Select “Behaviors” and either click on one of the exiting behaviors, or the plus symbol to customize the behaviors.


3. Change the icon (optional), name or rename the behavior, and then click the box to access a pull down menu of point values to weight that item.

And that’s it! You can weight both the positive and negative behaviors according to your needs. Here are the settings I have now for my classroom economy.

I basically divided the $100 weekly salary by 10, and scaled everything else back the same way. Students now get 2 points daily for their salary (10 points per week) and bonuses for different behaviors. The only other positive behavior that I’ve weighted more currently is helping others because I’m really trying to encourage that in my classroom. I’m also going to add a +4 for a class compliment because I like when they do a good job with other adults in the building.

For negative behaviors, I deduct more points for breaking rules outside of my classroom and for disrespecting people or materials. I also now deduct their taxes and rent through Class Dojo, and when they shop, I deduct their points in here. I price everything in multiples of 2, but then I found that I wanted a -5 shopping once they had enough points for some of the larger ticket items in our class store. I dislike that it shows up in the “Needs Work” tab, but I don’t think it’s a problem overall. The parents know what is happening from the descriptors, and we just talk about it in class from the stance of making or spending money. It’s the easiest way to deduct some points without resetting the points entirely.

Since transitioning to this modified system 7 weeks ago, my classroom economy has become more accurate and effective in a fraction of the instructional time. Class Dojo has replaced the clip chart that I used to use, and it helps with some of the accounting. I’m still using the bulk of the resources from my Classroom Economy Megapack, however.

If you’re interested in trying out Class Dojo with the rest of my Classroom Economy Megapack, I’ll be offering the product on sale at half price through Tuesday. It is one of my best sellers, and if you’re looking to change up your classroom management routines or enhance your existing classroom economy, I don’t think you’ll be disappointed. I’ve also discounted the rest of my TpT store 20% to celebrate my return to blogging after a busy start to the school year. Those sale prices will go now through Tuesday, so check them out!

Join the Mailing List! 

Did you know that I have a mailing list so that you’ll never have to miss a post? Use the link at the top right of this page (under Never Miss a Post) to subscribe to my mailing list. You’ll get my posts delivered to your inbox, and you’ll also get access to some extra resources that I’ll be offering to my mailing list only. Given that my PhD work has really cut in to my blogging time this past year, the mailing list is the best way to make sure you see my new content. I promise not to spam you or share your contact information ever. 
Have a great week!

Eat more and more, do you know chemicals in foods blow you appetite?

In a very real sense, everybody has direct reactions to foods. Direct reactions are reactions caused directly to cells by chemicals in foods. Among the most obvious direct reactions are those caused by alcohol. If you drink alcohol, you are almost certain to experience sedative effects, due to the direct effect of alcohol on your brain cells.

Often, people with Asian heritage react quite negatively to alcohol, and the common belief is that they’re allergic to it. Technically, though, they don’t have an allergy; they have a sensitivity — because this is a direct reaction, which doesn’t involve the immune system. I believe that it’s clearer and more sensible to say simply that Asians often have a food reaction to alcohol, since food reactions include both allergies and sensitivities.

Diet Start

Direct reactions, however, can eventually involve the immune system, because sooner or later the immune system is called in to repair the mess that direct food reactions cause. Therefore, the symptoms of direct reactions can feel much like allergies. Because of this, direct food reactions are sometimes called false food allergies.

Alcohol has obvious direct actions, but most direct food reactions are more subtle. Often, direct reactions occur when chemicals in foods bind with the cells that produce histamine; these cells are called mast cells. When this happens, it can cause the release of histamine. The food chemicals that are most likely to do this are lectins, which are most often found in wheat, peanuts, and beans. Another cause can be certain partial proteins, or peptides, that are found in tomatoes, strawberries, shellfish, pork, chocolate, and eggs.

Other foods that often seem to cause direct food reactions are mustard, pineapple, papaya, buckwheat, and sunflower seeds. Ironically, one patient of mine had terrible digestive symptoms, including severe heartburn, and took large amounts of digestive enzymes to help the problem. However, his enzymes were full of papaya, which he later found he was reactive to. When he stopped taking the digestive aids, his digestion improved immeasurably. Moral of the story: don’t trust common knowledge about what’s healthy — trust your own experiences. Everyone is different.

Other foods that sometimes cause direct reactions are those that contain high levels of natural histamines. Histamines are formed in foods that are allowed to age and ferment. Therefore, histamines are often found in aged cheese, sausage, and salami.

Other foods that can cause direct reactions are those that contain the partial proteins tyramine, phenylethylamine, and octopamine. These chemicals, like histamines, can cause blood vessels to expand and contract, which causes tissue swelling. In the head, blood vessel constriction and expansion can cause migraine headaches. That’s why people who get migraines often shun the foods that are high in these partial proteins, such as wine, aged cheese, citrus fruit and yeast.

Another common foodstuff that often causes direct reactions is the artificial sweetener aspartame. Aspartame is mostly composed of the partial protein, or amino acid, called phenylalanine. In some people, it acts directly on brain cells, causing symptoms such as agitation and depression. In other people, it causes blood vessels to contract and expand, triggering migraines. In most people, though, it causes no reaction at all.

Many people also react to MSG, or monosodium glutamate, with headaches, nausea, dizziness, heart palpitations, and confusion. Others react to various additives, including nitrates, sulphites, and artificial food colours.

Another name for direct food reactions is pharmacologic reactions. That’s a good description, because it implies an important point: foods, like drugs, are chemicals. Not all drugs are good for you — and not all foods are, either.

Now let’s look at the last type of food reaction: immune complex reactions. This type of reaction is not well known. But it should be. It can be a killer.

Foods, like drugs, are chemicals. Not all drugs are good for you, and not all foods are, either.

Shelby Dodge Prototype truck that Carroll kept in his private collection

https://www.hemmings.com/blog/2018/04/11/selections-from-carroll-shelbys-personal-car-collection-head-to-auction-in-greenwich/

Trip to Hyderabad Cont……

Today I am leaving to Hyderabad for the assignment. Funny, there seems to be a lot of things that we do when doing an overseas consulting assignment but don’t really talk about it. The stuff we do for preparation has two parts

Things considered as part of consulting process
Marketing, prospecting and selling
Proposal, budget & contract
Invoicing and receiving advance payment
Preparation / Intake

Things that are part of the consulting process but gets taken for granted
Requesting Invitation Letter to process visa
Applying for visa
Travel & Medical Insurance
Foreign Exchange
Transport to and from Airport – in your country and the country you are visiting
Travel advice regarding security, weather etc

I addition it is up to the consultant to find out about interesting things in the city s/he visits. In my experience some assignments will give you a bit of time in the evenings and it can be boring to be stuck in a hotel all the time. Suggest the web or lonely planet for this.

Also rule of thumb is exchange a bit of money at the airport itself. Trust me you will spend more time and money in trying to look for better exchange rates.

Taking pills and supplements

Pills and supplements both have their uses, but only in moderation and only as long as strict guidelines are followed.

Over-the-counter (OTC) diet pills

The 1991/2 Weight Loss Practices Survey, sponsored by the US Food and Drug Administration (FDA) and the National Heart, Lung and Blood Institute, found that 5 per cent of women and 2 per cent of men trying to loseweight use diet pills. Products considered by the FDA to be OTC weight- control drugs are primarily those containing the active ingredient phenylpropanolamine (PPA), such as Dexatrim and Acutrim. PPA is available over the counter for weight control in a 75mg controlled-release-dosage form. The medicine should be used in combination with a restricted diet and exercise.

Diet Start

Using diet pills containing PPA will not make a big difference in the rate of weight loss, says Robert Sherman of the FDA’s Office of OTC Drug Evaluation. ‘Even the best studies show only about a half pound (250g) greater weight loss per week using PPA combined with diet and exercise,’ he adds. Sherman cautions that the recommended dosage of these pills should not be exceeded because of the risk of possible adverse effects, such as raised blood pressure and heart palpitations.

Supplements

To rely on taking pills as a way of supplying nutrients is not ideal, for in a perfect world such nutrients should come from our food. But when you consider the quality of some of our food — fruit and vegetables grown in mineral-depleted soil, picked before they have ripened and shipped over vast distances in refrigeration, then put into long-term storage; meat full of hormones; grains stripped of most of their nutritional content — then taking a good multivitamin supplement and possibly extra vitamin C can benefit most people. And while you are trying to balance your blood-sugar levels, reduce body fat and rebuild lean muscle tissue, there are a few supplements that may help.

Key supplements

Magnesium

A fundamentally important mineral that counters insulin resistance.

It is hugely deficient in the Western diet. Consider taking 230-600mg per day, unless you have suffered kidney failure or have a high degree of AV heart block.

Quercetin

A flavonoid with powerful anti-inflammatory properties that helpsto control high insulin levels and inhibit fat production. Take 200-400mg three times a day before meals.

Omega-3 fats

If you don’t eat fish, take 1,000-3,000mg of fish oil daily in capsule form. Vegetarians can use flaxseed oil or crushed flaxseeds instead of fish oil capsules. Try flaxseed oil in salad dressings (or even in smoothies) to ensure you get enough of this health-enhancing fat.

Chromium

A trace element that plays an important role in carbohydratemetabolism and regulating blood-sugar levels. It has proved useful in treating diabetes and shown to be effective in encouraging the body to lose fat, not muscle, when dieting. Take 400-600mcg of chromium picolinate or chromiumpolynicotinate a day.

Lcarnitine

Used extensively by athletes to ensure maximum performance inendurance or aerobic sports. It is also useful for weight loss because it is involved in burning fat in muscle cells. Take 1,000-3,000mg per day.

DIETARY MYTH

Myth: I will get quicker results if I use diet pills.

Fact: there are no shortcuts — no magic pills. Losing weight sensibly and safely requires a multifaceted approach that includes setting reasonable weight-loss goals, changing eating habits and getting adequate exercise. Appetite suppressants (diet pills) may help some people in the short term, but they are not a substitute for adopting healthy eating habits in the long term.

Game Recording with MPEG-4: using H.264/AVC in Programs such as Dxtory, Bandicam and MSI’s Afterburner (Text-Only, Long Version)


This article is a Text-Only version, showing how to use a few programs (one of them completely free) to utilize this efficient codec in game recording, using steps and settings that I personally found optimized performance and showing which ones slowed things down when recording. 
For a video example of how to set the x264/AVC codec recordings to be editable in
Sony’s Vegas or Adobe’s Premiere video editing applications, see my post about it here:
http://gametipsandmore.blogspot.ca/2013/06/and-more-how-to-record-with.html

The MPEG-4 video codec has been around for over a decade now. I remember recording TV shows to watch later on, on a system with an ATI All-In-Wonder videocard (back when videocards had only 8MB of VRAM!) and the joy of the changes I was seeing, going from compressing the shows in MPEG-2 format to MPEG-4 using either Quicktime or DivX (or it’s open-source competitor, XviD). Smaller file sizes and still decent quality? Awesome. Those were MPEG-4 Part 2 or ASP (Advanced Simple Profile) iterations of MPEG-4. Today, we are up to MPEG-4 Part 10 or AVC (Advanced Video Coding) and great times are to be had by all who record their video game adventures, as modern hardware and capturing apps allow not only for h.264/AVC to be used for video compression and archiving – it can also be used for small filesize ‘live’ game recordings and great retainment of detail, if desired.

Dxtory, Bandicam and MSI Afterburner all provide the ability to utilize the various codecs installed on your system to record with (others do as well, I am merely choosing these more popular game recording apps as examples). To record with MPEG-4/h.264/AVC, it is simply a matter of installing that codec on your computer [if it isn’t already], then choosing it inside of whichever game recording app you prefer. The codec’s interface (GUI, Graphical User Interface) will allow you to change whatever settings you wish – but these settings will be quite different from what you may be used to, if you have done any h.264/AVC video compression in the past. Why?

Because we are going to be balancing the settings – not just for retaining quality at a small file size (as you would like to when archiving a movie to keep on your computer) – but now also for recording speed. For instance, if we try to set things for high compression and attempt to keep detail at the same time (as we would for archiving a movie), it simply takes too long to process and compress the changes between frames ‘on-the-fly’ and save them into a file, when attempting to record game output. This would result in the game ‘lagging’ and dropping frames to try and keep up, as it falls behind dealing with analyzing and compressing and then writing the data, resulting in a video with ‘choppy’ playback as well. So, when recording our gameplay ‘live’, we must now consider the various settings and their affect on how fast we can put through the processing of frames and writing it to a file at the same time.

I will be addressing most of the settings in the h.264/AVC codec, but not all of them. I will be concerned mainly with the ones that will slow down processing, so that things do not take too long and fall behind and cause ‘lag’, both in the game and the resulting video file itself. This differs from compressing for archiving our own movies, because instead of being only concerned with Quality (setting everything on ‘high’ and letting it take as long as it needs), we must now balance Speed of the compression as well, being now more concerned with each of these settings and how they can possibly slow things down when recording the ‘live’ game rendering. As is the nature of live recording, we want it to easily and quickly process the frames and save them to a file. I will explain how to do all of this.

Recording with H.264/AVC

“x.264” is a free/open-source utilization of the h.264/AVC codec (the XiWave GNU GPL MPEG-4 Codec). It is normally a command-line driven executable [when you run it, you type things in, to get it to do things], so what we want for game recording with these programs, is a version with an ‘interface’ so that we can just tell our apps what to do with the mouse and buttons/sliders and it translates it into commands for the codec. All we would have to do is choose a few settings and checkboxes (what most people are used to – a nice, easy, graphical user interface).


Doing a search for ‘x264+windows’, there are a few places you can get the installer/setup program for x264 and Windows, here are the main ones:

This is the “Official” Open-Source Video For Windows version of the x264 codec (Red Logo) at the time of this writing:
http://sourceforge.net/projects/x264vfw/

This official codec is what is covered in the “Easymode” sections of this article


This is an “Unofficial” x264 Video For Windows Codec (Black Logo), at the time of this post, that allows for far more settings to be edited via checkboxes and pulldown menubars, but is more difficult to use (these two links are both the same thing):
http://www.digital-digest.com/software/x264_VFW_Codec.html
http://komisar.gin.by/index.html

This unofficial codec is what is covered in the “Hardmode” sections of this article


Basically, you can see that what we want is a “Video For Windows” version, which (thanks to all those great people that have worked on it over time!) has a nice, easy-to-use interface for picking the settings you want to use, without typing in a long line of commands every time. After installing the codec/interface into Windows, it’s just a matter of opening whatever game recording program you prefer and selecting it to use it.

Here’s how to select it for usage in these three game recording programs:

Recording with x264 and Bandicam

  • Once the codec is installed, run Bandicam and go to the Video tab and click on the Settings button
  • In here, under the Video category, next to Codec, click on the pull-down menu bar (with a little triangle at the end) and choose External Codec, which allows you to use other codecs installed in your system
  • Then, click on the three ellipsis (““) button and it will let you “Select external video codec”
  • Select the “x264vfw” H.264/MPEG-4 AVC codec from the list and click on the Configure button
  • This is the x264vfw configuration interface and in here are all the settings we will talk about next…

Recording with x264 and Dxtory

  • Once everything is installed (Dxtory requires dotNET 4.0, a download link is on their main Download page), run Dxtory and click on the Movie settings button (which shows a little handy-cam with it’s lcd screen hanging out the side)
  • Under the Video Codec category, next to the word Codec, click the pull-down menu bar (with a little triangle at the end) and choose “x264vfw” H.264/MPEG-4 AVC Codec from the list and click on the little pen icon/button to the right, which opens the Configuration dialog box of the codec
  • This is the x264vfw configuration interface and in here are all the settings we will talk about next…

Recording with x264 and MSI Afterburner

  • Once the codec is installed, run MSI Afterburner and click on the Settings button at the bottom 
  • In here, go to the Video Capture tab and under the Video Capture Properties category, click on the pull-down menu bar (with a little triangle at the end) and choose “VFW compression”, which allows you to use the other codecs installed in your system
  • Then, click on the three ellipsis (““) button and under Compressor, click on the pull-down menu bar (with the little black triangle at the end) and choose “x264vfw” H.264/AVC codec from the list and then click on the Configure button to the right
  • This is the x264vfw configuration interface and in here are all the settings we will talk about next…
» Note:  To record with x264/h264/AVC and have it easily-importable and recognized properly in NLE’s (Non-Linear video Editing applications, such as Sony’s Vegas and Adobe’s Premiere lines of products [for example]) without having glitches or corruption or other problems, one setting for MPEG-4 codecs must be changed from the Default Setting right from the start. I created a video example of how to change this setting in Bandicam, Dxtory and MSI’s Afterburner and the post with that video can be found here at this blog:
http://gametipsandmore.blogspot.ca/2013/06/and-more-how-to-record-with.html
To understand some of the concepts and settings utilized by this codec (and helpful information to know for game recording and video compression in general), a quick word on Bitrate:

[This section is highlighted in green headings for navigation, to assist you whether you are re-reading this article or you feel you know a lot about bitrate in video editing and wish to skip it]

Bitrate (in Layman’s Terms)  /start

When talking about game recording, bitrate is an expression of the amount of data we are using to create the recorded file [literally, how many bits of information we are using]. It is usually expressed as how much information per second we are telling the codec to use, to represent the frames that are getting pushed through, and save them to our output video file.
The main thing to remember is that More Bitrate = Bigger Filesize

For example, if we record using a 1MB per second (1MB/s) setting, then after 2 minutes of recording (120s), our recorded file size will be 120MB. At that bitrate, if we recorded for one hour straight (3600 seconds), our recorded file size will be 3600MB (3.6GB).
If we record using a larger amount, let’s say 2MB per second (2MB/s), then after 2 minutes of recording (120s), our recorded file size will be 240MB. At that bitrate, if we recorded for one hour straight (3600 seconds), our recorded file size will be 7200MB (7.2GB).
It’s that simple. The more bitrate we use, the bigger the recorded file will be. 

For those used to video compression and editing, or even general users of multimedia, you may be more familiar with data rates in the realm of:

MP3 (MPEG-3 audio) song bitrates such as: 128kbps, 192kbps, 320kbps
PSP (PlayStation Portable) video bitrates such as: 768kbps, 1500kbps
DVD (MPEG-2) bitrates such as: 8000kbps, 9800kbps
Blu-Ray/HD bitrates such as: 16000kbps, 25000kbps, 50000kbps

All of these are usually expressed as Megabits/Kilobits/bits over time (in seconds), hence the “ps” at the end.
eg. 16 Mbps = 16,000 kbps = 16,000,000 bps (bits per second)

~bits (lower-case ‘b’) and Bytes (upper-case ‘B’) are different~

There are 8 bits (lower-case ‘b’) in 1 Byte (upper-case ‘B’)
8 bits in 1 Byte
8000 bits = 8 kilobits (‘kilo’, which is 1000 Bytes) = 1 KiloByte
8000 kilobits = 8 megabits (‘mega’, which is 1000 KiloBytes) = 1 MegaByte 

For example, if you were rendering out a movie to upload to YouTube and you chose an output bitrate of “8000 kbps” in your editing/compression application, that is 8 Mbps (bits, lower-case ‘b’), which means 8 Megabits per second. Converting that into Bytes (upper-case ‘B’), means that video will be running at 1 MBps, which is 1 MegaByte per second (upper-case ‘b’). 

At that bitrate (1MB/s), it is the same bitrate as our example above [just under where it says “More Bitrate = Bigger Filesize”] and it will take up roughly 60MB of space on your hard drive every minute of recording. Thus is the interaction between Bitrate and File Size and how to convert between the two. The higher the bitrate setting used, the bigger the output file size will be (the recording). 

There is one other formula to remember: More Bitrate = Better Quality. This formula applies to almost everything digital: video (DVD/BluRay), audio (MP3/MP4), pictures (PNG/JPG), any multimedia that is digital. If you allow/use more bitrate, the picture/music/video is represented better [or to be more precise, closer to the original input] because there are literally more bits used to create the picture/sound/etc.

Quick example – think of a square that is divided up into 9 sections. Now pretend it is trying to ‘represent’ a painting, any painting you can think of. With only 9 blocks of data available (each one can only be a certain color), then it would look like nothing but some colored blocks and barely look like the painting at all. Now, imagine a square divided up into 80 sections. Pretend it is trying to represent the same painting. Even though it will be ‘blocky’ still, if each section can be only one color, it will still look ‘more like the original’ than the 9-sectioned block, right? 

That’s the interaction of bitrate and quality.

Which means, for digital compression, it is essentially a ‘balancing act’ between Quality and File Size, with Bitrate being the tool to measure with. Do you want a high-quality output? Then turn up the bitrate and you’ll end up with a large file size. Do you want a small file size? Then lower the bitrate and you’ll get lower quality as well. That’s the essence of bitrate, in a nutshell.

Bitrate (in Layman’s Terms)  /end



The x264 Interface and Configuration in “Easymode”
(The Official interface with red x264 logo)

With the official version of the interface for using the x264 codec (“x264vfw”), there is only one screen, with pulldown bars to adjust most settings.
The Basic Section

To start with, under the Basic category, there is a Preset setting. This is a very handy setting, which makes many of the more obscure/hidden choices within this codec (there are dozens, behind the scenes) easy to configure. By clicking on the question mark near the bottom right corner (“?”), you can see the intimate details of the different Profiles and Presets that can be selected in these pull-down menu bars within this first “Basic” section of the interface.

For game recording, we are more concerned with speed. We don’t want the codec to break out it’s magnifying glass and scrutinize each frame coming through in strict detail, because that would cause it to slow down, which will cause it to ‘lag’ behind, not only in the game, but in the recorded file itself as well (“choppy-ness”). 
So, the first thing to do, when using this codec for ‘live’ game recording, is to change the Preset setting from it’s original default of Medium to “Ultrafast“. This is the fastest option for this setting.
The other options, such as Superfast, can also be used, but be aware that the more you go down the selections available, the more options are being ‘turned on’ behind-the-scenes with this codec, and while some of them do help apparent quality of the video, they are geared more towards a slow, steady, long-term compression session (like when you might archive a video/movie) with high-quality settings and slow, scrutinizing analysis of the frames. While not a bad thing, for game recording, we don’t want that. We want it to save what we are seeing on the screen fast, to a file. We want speed. Feel free to take a look and learn about the various options the other Presets turn on [many of them are covered in this article further down], but for optimal speed, Ultrafast is the setting to use.
The next pull-down set of options to choose from is Tuning. These are also a set of pre-selected options that, depending on which one you choose here, will enable or disable certain functions in the codec. These choices are helpful is easily fine-tuning the codec to compress a movie/video/clip of each certain type, as it enables options in the background that will help with efficient, detail-oriented compression of that certain type of material. 
For game recording, again we are more concerned with speed. These options, while helpful in a slow, ‘leave-it-overnight’ compression session of clips or movies of ours we want to save; for live game recording we want to leave it at it’s default setting of “None“, so that the codec keeps it’s magnifying glass put away and doesn’t spend any extra time analyzing the frames coming through.
There are two checkboxes below these first two pull-down menus and they are titled “Fast Decode” and “Zero Latency“:
Fast Decode turns off a few options [behind the scenes] that help by reducing the processing ‘load’ of the video stream, such as CABAC and Deblocking [these are explained in more detail further within this article]. These are options that help keep some quality (especially at lower bitrates), but as the name proclaims [“Fast”], for optimal speed of recording we want this option “Checked“, to enable it (which will turn off these extra options for now).
Zero Latency also turns off a few options behind the scenes, ones that increase compression time, such as B-frames [explained later in this post] and how far to ‘look ahead’ at frames coming in, for analysis. Since we want speed for recording our game footage and less analysis [remember, more analysis slows things down], we want this option “Checked” to turn off the extra options that are ‘behind-the-scenes’ with this setting.

The rest of the settings in this Basic section of the interface need not be adjusted for game recording, but a good Wikipedia page, talking about the various Profiles and Levels and their capabilities can be found here:
http://en.wikipedia.org/wiki/H.264/MPEG-4_AVC

The Rate Control Section

All of the below paragraphs between these red lines of text is the same for both the Official and the Unofficial versions of the x264vfw interface and is only duplicated for ease of reading their respective sections

The main thing in here (and really the only thing to adjust for game recording in this tab) is the longest bar right in the middle, the main datarate control and compression decision to make, is all in that one bar. I cannot even make a suggestion on what to use [ok, I can actually], since it will partially depend on what type of game you are recording, your hardware, what kind of compression you are looking for and many other factors. I will attempt to simplify it however and give a suggestion at the end. (More importantly for game recording, there is one choice that is slightly faster than all the others).

To begin, since we are going to be using x264 for game recording, we cannot use the Leeloo Dallas Multipass Options. Multiple passes (usually 2 or 3) when compressing/archiving video can greatly increase quality, but that means 2-3 times the analysis, double-checking and then further compression by the codec. Literally processing every frame twice (for 2-passes for example). That’s great when we want to keep a movie in a small, ‘as-good/high-as-we-can-get’ quality, forever. When recording games however, we want [one guess] speed. We can only accept “Single pass” as our option, because we just want the codec to see what frames are coming in, take a quick glance, and compress them into our output video file. One pass.
Starting with ABR (Average BitRate), the “bitrate-based” setting, this setting allows you to punch in the average bitrate you want to record at and it attempts to stick with it (it will go lower, but try to never go higher than what you set here). This setting basically tells the codec, “Keep within this bitrate, I don’t care if the quality goes down”, because as the bitrate ceiling is reached, it will quickly degrade in quality, as more/high movement occurs on the screen/frame. It is good for keeping within a certain file size, if that is your desire, but it also causes a bit of ‘lag’ and is not seemingly optimized for ‘live’ capturing.
CQP (Constant Quantizer Parameter) is a setting where you are basically telling the codec, “Keep this level of Quality”, and it will do it’s best to keep that level of quality for all frames/scenes. However, it will spend more time (and bitrate) on fast-motion/high-action scenes. This is good if you want to keep a movie visible clearly when a lot of things are going on, but it will also result in the higher usage of bitrate, which means larger file sizes. This may sound like a good thing for game recording (and for quality, it is), but the time spent analyzing the faster-motion scenes means that it is actually slowing down (in terms of the codec breaking out it’s magnifying glass and scrutinizing the frames that are passing by), which results in ‘lag’, both in the game and in the recorded video file itself (“choppiness” on playback).
Lossless should attempt to lose no quality, processing only very little and passing all of that nice detail directly to the recorded video output. While sounding good in theory, in practice the utilization of ‘lossless’ in x264 must be geared towards slow, analyzed video compression and not ‘as fast as we can get to avoid lag’ “live” game recording, because the result of this setting [at this time] is actually a lossy, compressed (it does not seem to go far beyond 100,000kbps), low bitrate (compared to ‘true loss-less compression’ which is much higher) capture. It does look decent, but it is also very demanding on the system and causes a large framerate drop for the level of detail that should be coming out of it [and doesn’t]. This codec does not seem to be optimized for lossless recording at this time and I do not suggest using the Lossless setting here.
CRF (Constant Rate Factor) is sort of a combination of ABR and CQP. At any given rate factor, a certain bitrate is maintained, and when the motion on the screen goes very high and the bitrate gets too high to represent what is occurring in the frame (or hits the ‘ceiling’ bitrate that it is restricted to, which can be set), then the quality begins to suffer, as the codec ramps quality down and compresses the fast-moving (“not as easy for the human eye to see”) material, until things settle down on the screen and there is slower motion (such as a person walking). Then the quality ramps back up (the bitrate staying with the specified parameters) to keep the apparent quality high to the human eye. This is how CRF is supposed to work, and it seems to do a good job of that. 
Game recording with CRF isn’t as cut-and-dry as slow, long-term video compression/archiving with CRF, where it has time to figure out how to compress the fast/blurry scenes and make the slower/clearer scenes look better and change the bitrate/quantization respectively. Quantization can be thought of as ‘apparent spoilage’ of the material, where a certain amount isn’t even noticeable to most humans, and in some fast-moving-high-action scenes, it is even preferable to some eyes. Low bitrate and/or high quantization would both result in loss of detail and ‘blurring’ or ‘smoothing’ of video most of the time and can result in compression artifacts such as Macroblocks and Gibbs Effects (“mosquito noise”), as the codec tries to decide ‘what to keep’ and ‘what to lose’ (lossy compression). With CRF, it usually will try to keep a slow-moving scene (someone walking, people talking) detailed, without much quantizing (‘spoilage’), so that it looks good. It will take high-motion (fast action, fast changing) scenes and quantize them more (smoothing, blurring, ‘spoiling’) since the human eye won’t notice it as much on fast-motion, already-slightly-blurred changes on the screen.
To summarize the differences between the types of data rate controls (the choices in this pulldown bar):
CQP is like stating, “Keep this quality, I don’t care how big the bitrate/file gets” and ABR is like stating, “Keep this bitrate/filesize, I don’t care how crappy you have to make the video look to stay within that”, CRF is more like stating, “Try to keep this bitrate, but change it a little as you need (within a certain amount) and make the video look slightly crappy if you need to as well, but don’t let either one get too out of wack”. As CRF seemed to also be the one with the least amount of effect of the system in the form of ‘lag’ [only slightly less than the other ones in testing], being so highly configurable (compared to the other choices, where you can state a bitrate to stay within and it adjusts itself), I suggest using CRF for your x264/AVC game capturing.

Some Data / Bitrates seen with CRF

Since it looks like we are going to be sticking with CRF as our main datarate control factor [it performs slightly better than the other choices in tests], here’s an example of some bitrates that can result from using it (in kilobits per second):

Recorded game: Hitman: Absolution Benchmark [grainy, panning, high and low motion areas]
Recorded codec: H.264/AVC (MPEG-4 Part 10) using the x264vfw interface
Recorded settings [some]: No Deblocking, No Max Bitrate, No CABAC, adjusting only CRF

CRF 51  ~1200 kbps (lowest possible quality setting for CRF)
CRF 42  ~1600 kbps
CRF 32  ~6000 kbps
CRF 29  ~8500 kbps
CRF 26  ~14000 kbps
CRF 23  ~22000 kbps (codec default setting for CRF)
CRF 22  ~23000 kbps
CRF 21  ~32000 kbps
CRF 18  ~45000 kbps
CRF 15  ~64000 kbps
CRF 13  ~79000 kbps
CRF 10  ~101,000 kbps
CRF 5    ~119,000 kbps
CRF 1    ~119,000 kbps (highest possible quality setting for CRF)

As you can see, the higher the CRF, the lower the bitrate, so the lower the recorded file size will be (but also the lower the apparent quality). If you desire a higher-quality recording, then a lower CRF is what you want (even with a very low CRF, the bitrate is nowhere near as high as say, a FRAPS or YV12 recording (which can both easily be over 500,000 kbps), but that is the nature of the codec as it tries to slightly compress everything that passes through it.

It can also be seen, that is it is not a strict/hard-and-fast rule of evenly-spaced steps, when it comes to the CRF setting and Bitrate. It cannot be easily calculated that “two steps up in CRF equals this much more bitrate”. That is partially the nature of the compression and partially what occurs using CRF as a datarate control. When there is more motion on the screen and as it changes, the datarate will change as well, to try to keep within certain bitrate/quality boundaries and still accurately represent what is occurring on the screen/in the frames. With almost any form of compression/codec, only if the recording was using a completely fixed bitrate, or recording a static picture/view, would it be easy to calculate the adjustments required for a certain bitrate change. It is built into the codecs to adjust themselves as needed.

What CRF setting to use

So, what CRF setting to use? The general rule is: the lower the CRF number, the more bitrate/quality you are allowing it to use, but the bigger the recorded file size will be.

The choice is somewhat objective, as CRF18 may look good to me to record a first-person-shooter game with (the default is CRF23), but you may not like how it looks and want to use CRF10 to keep more details that you want to see.
Someone may not like the compression artifacts they can see when recording Minecraft using CRF18 and want to turn it up to CRF15 so that it is crisper, with less ‘mosquito noise’ around the edges or corruption that they can see; but you may think it looks good enough at the default of CRF23 and leave it there like someone else may do. You see?
Those are two very different types of video/games mind you, one is dark and grainy and the other is smooth, with hard edges, like animation; but you get the point. It can vary, not only person to person, but also game to game. A few short tests is all it will take however, and you quickly will find a CRF setting that you are happy to record with. You’ll find your own balance between, what will essentially be, these considerations:

The higher the bitrate (lower CRF number) the higher the quality and file size will be
The lower the bitrate (higher CRF number) the lower the quality and file size will be

You will eventually decide, with just a couple tests, what is ‘good enough’ quality for your eyes/uploading, and what CRF to use on that game (remember the ‘balancing act’ of bitrate vs quality mentioned at the beginning?). You will also find that the quality recorded isn’t even kept, after compressing the final/edited video to upload at a video sharing site somewhere.

All of the above paragraphs between these red lines of text is the same for both the Official and the Unofficial versions of the x264vfw interface and is only duplicated for ease of reading their respective sections

That’s about it for the nice-and-easy one-panel official graphical interface for the x264vfw H.264/AVC codec. Just a few small changes and a decision of what quality/bitrate you would like to use and it is all ready  for you to record with whatever game recording program you prefer. Have fun with it!

What follows below, is the unofficial, more detailed, three-tabbed version of the x264vfw H.264/AVC codec interface. If this version is not installed on your system, or you do not care to use the more complicated version (you definitely don’t have to), then please skip down to the section called 
“Slash-whew-sweating-emoticon”. No version is better than the other, by the way, they both utilize the same codec, one just gives you more options to set [and I happened to install it by accident when learning about recording with the x264 codec in the beginning], that’s all.

The x264 Interface and Configuration in “Hardmode”
(The Unofficial interface with black x264 logo)

There are three main tabs in this version of the x264 Video For Windows interface: 
Main
Analysis and Encoding
Rate Control and Other
Each Tab has many different settings. We will talk about most of them – but not all of them – we are mainly concerned with the ones that will affect game capturing. I am going to be going through the Tabs in reverse order. This will help to explain the concepts in a more logical order [believe it or not].

Rate Control & Other Tab

In the ‘Rate Control and Other’ Tab, our main attention need only be on the VBV bitrate/buffer settings in the first Rate Control area. The other settings can be tweaked, but this need be the only one to change – when concerned only with game capturing – as it can dictate the final output filesize of our recording. 
Why all that math and talk about bitrate above? Because of the very first setting we are going to cover, part of the Rate Control section:

The very first setting in this third tab of the x264vfw interface is something called “VBV max bitrate” and it is expressed in “kbit/s”. Yay, we just learned about that! It means that the value typed in here will be accepted as “kilobits per second”.

What does the “VBV” mean? It stands for “Video Buffering Verifier” and this setting will let us state the overall maximum bitrate we want to restrict the video recording to be, so that it does not go over it. 
Why would we want to do that? Remember that the amount of bitrate (per second) that we are using to record with affects the output video file size. If it is a large amount, the file size will be bigger. If we wanted to restrict the recorded output file size and keep it smaller, we could put an amount in here and it will do it’s best to keep within that amount, allowing us to control how much bitrate it uses to record with (and thus control how big the game recording output will be).
So, to use our example just above, if we wanted to restrict the bitrate of the game recording output to be only 1MB/s (1 MegaBytes per second), what do we do? 
That’s right, we convert it to lower-case (small-‘b’) bits, first:
We want 1 MegaByte per second of a bitrate
1 MegaByte is 1000 KiloBytes
since 1 Byte = 8 bits
then 1000 KiloBytes = 8000 kilobits
so to restrict the maximum bitrate allowed for our capture to 1MB/s (taking up 60MB of drive space per minute of recording) we would put “8000” in the ‘VBV max bitrate’ box.
This box then, gives some control over how much diskspace you want to devote to the game recording file output. If you do not want to restrict the bitrate, do not put anything in these first two boxes on this third tab. 
If you do want to set a restriction here on the bitrate, set a “buffer size” as well (the box just below the first one). This ‘buffer size’ gives a sliding-window-view of how much the codec will keep track of what is going through and ‘watch’ to make sure that it stays below the amount in the box above (the ‘max bitrate’ box). It is used more for compressing for portable devices (which have less RAM and are not able to buffer/keep track of a large amount at a time and therefore must have a restricted amount set here).  
For our purposes – game recording – remember that we must be more concerned with speed (to reduce lag), so in this box, we cannot put a very large amount. Why? Because the larger the buffer, the more that the codec will try to ‘store up’ in RAM, in order to ‘watch it’ (process it) and keep track of how big the bitrate gets, in order to keep our restriction of the ‘max bitrate’ box on it. So, a smaller amount such as “2000” up to maybe “4000” in this ‘buffer size’ box is a good amount. The overall buffer size also allows room for the video to ‘go over slightly and come back down to within’ the amount we set, but the larger the amount is, the more data will be held behind for processing that will be done on the game recording and the slower everything will get – and we don’t want that – we want as close to ‘Lag Free’ recording as we can get. A “0” then, would be the optimal amount to put in here, when speed is a concern; but then we would not be able to set a maximum bitrate… more on this later in the article…
That’s all we will adjust on the Rate Control & Other tab.
Analysis & Encoding Tab
Here’s where we will do the most adjusting, as these settings in here are the ones with the most impact on speed and game recording.
In the Analysis section, the first few adjustments are checkboxes concerning Partitions. Partitions are exactly what they sound like: it is how much the codec will divide up the screen, into sections, so that it can analyze each section and look at what is changing, decide how to compress it, how much to compress it, and so on. For game recording, remember we are more concerned with speed, than messing with how the codec is going to scrutinize the screen, so we are going to uncheck everything in the Partitions sections. Really. We are also going to uncheck the Adaptive DCT setting (which will deselect/lock out/grey out some of the checkboxes for us).
For game recording, we are going to leave a checkmark in the “Fast P-skip” setting.

Frame Types (in Layman’s Terms)  /start

There are three main types of frames in video encoding:
I-type frames
P-type frames
B-type frames

I-frames are ‘Intra-coded Frames’, sometimes called Information Frames, because they hold the most information in a ‘group of frames’ (which is what makes up a video) and therefore I-frames take up the most space (as far as the amount of space it will take up on your hard drive). They also look the best as well, as they usually use a higher bitrate (which is why they take up the more space). They are utilized by the codec to indicate a large change in what is going on in the video/on the screen, like a sort of ‘reset’. They can usually be identified by the screen being ‘cleared up’ of blocks/glitches from video compression, as the compressed video is played back. 

For instance, if you are running down a dark hallway and turn a corner and there is an explosion, in order to more accurately represent that large change in color and motion in the game recording, the codec will most likely decide to insert at least one I-frame and use a larger amount of data to keep more detail as it tries to represent all of the huge changes going on, on the screen and in the frames.

I-frames also serve some other purposes: the ‘intra-coded’ means that they are not dependent on other frames around it in the video  [which is a collection of frames], as they hold all the information needed to represent the frame all within itself [remember ‘inter-murals’ in school involved other schools and ‘intra-murals’ was contained all within your own school, this is the same thing]. 

They also are usually used as Keyframes. Since I-frames contain all the data need to represent the entire frame, on it’s own, video applications can use it as a ‘starting point’ or ‘reference point’ (“keying off of it”) and allow for more compatible cutting/editing on them and use them to start ‘seeking’ from, when editing a video. The two main things to remember about I-frames/Keyframes [the same thing] is that (1) I-frames can stand alone all by themselves, as they have all the information needed to display an image/frame, and (2) I-frames allow video editing programs [like Sony’s VegasVideo/MovieStudio/Pro and Adobe’s Premiere/Pro] to ‘reset’ and show you where you are starting to edit from – if there are a large number of frames between these I-frames (“keyframes”), it will take longer for the program to read between all of them and then show/allow you to start editing from where you have selected in the video editing program (it will take longer overall to edit by hand as the program starts and stops and you have to wait while editing).  

MJPEG game recordings are made up entirely of I-frames, as every frame in the captured video is it’s own JPEG compressed picture and it is the most editing-friendly and compatible codec to capture with, no matter what game capturing program you use. In fact, most video editors can read MJPEG without installing any other codecs on your system 

P-frames are called ‘Predicted Frames’. They hold far less information in a group of frames (video) and take up far less space. They actually only hold the differences from the Previous I-frame, that is, they only keep track of the changes on the screen/what has changed on the screen since the last I-frame, which is why they are far smaller than I-frames. 

For instance, if you are playing a character in a game and you are just standing at the mailbox reading an in-game message, there isn’t much changing on the screen at all. Perhaps on the side of the mail window, there is only someone running by and that is all that is happening on the screen, nothing else is moving at all. P-frames will only keep track of the movement that person running by and not keep track of the mail message or anything else going on in the frame (things that aren’t moving) and it will save only those changes to the game recorded file as P-frames. Hence, they can indeed take up a much smaller amount of space in a game recording, since they are only recording the things that are changing on the screen.

B-frames are ‘Bi-directional Frames’ (called ‘Bi-Predictive Frames’). They hold even less information than P-frames, as they are only keeping track of the differences between any frame before or after itself (even using P-frames that are around it and not needing an entire I-frame to start from). This means they are only only keeping track of very small changes (only one frame ahead or behind) and can therefore be extremely small and take up very little space in a video file. B-frames are one of the reasons why we can archive/compress movies in such small file sizes – only the differences of what is going on, on the screen/in the frames, is being kept track of. Both P and B frames help to save a ton of space when it comes to video compression.

Frame Types (in Layman’s Terms)  /end

Why all that talk about the different types of frames in a group of frames (video)? Because now we can easily understand the next few settings in the configuration window. 
Fast P-skip is a setting that allows the codec to look at P-frames and decide if there are enough changes to analyze it further, or ‘skip’ over them and just process them as they are. This is decided on by the codec when it looks at some other settings on this tab (such as the “ME” settings) but for the most part, it helps speed – our main concern with game recording – more than it helps things to ‘look good’, so we will leave a checkmark in it, as we briefly stated above.
Max frame refs and Mixed refs are talking about Reference Frames and how many to use in a group of pictures/frames. When encoding, a codec can use frames in front (P-frames) or in front and behind (B-frames) of the current frame it is working with, to keep tracks of what has changed between frames. When encoding for movies, we want as many as possible (or as many as the codec decides to put in) in order have things keep a lot of detail wherever it is needed, especially for scene changes; but for game recording, we want things to run faster (so that the game capture does not lag the game or cause lag within the recorded file (“choppy-ness” in playback), so we actually want the codec to use as little number of Reference Frames as possible.
Remember, every time the codec has to ‘think’ or analyze the frames more, it will slow down to break out it’s magnifying glass and scrutinize, so what we want for this setting is the lowest (one) Reference Frame (put a “1” in the Max frame refs box) so it doesn’t have to do much more work than just looking quickly one frame ahead or behind, when when figuring out what has changed. 
Mixed reference frames allow the codec to compress frames based on changes in frames that are also being referenced by other frames [if you can follow that]. Again, the codec is going to have to slow down and take a look, and for game recording, we want things to stay lean and mean (fast), so uncheck this bad boy (if you make the Max frame refs a “1”, it will be disabled anyway, since it does not have enough frames to deal with to look around at them anyway).
The next few settings down that all say “ME” refer to Motion Estimation. This is the process of keeping track of where things are moving on the screen and how to deal with compressing the changes it is keeping track of. For game recording, we want the codec to analyze as little as possible (so it doesn’t lag behind what is going on, on the screen) so we must choose the lowest settings for all of the “ME” options. 
That means “Diamond” analysis as the ME algorithm (pulldown menu choice), an ME range of the smallest we can choose from (“4”) and the lowest amount of Subpixel ME refinement we can have (“0” or no subpixel refinement). Remember, we want the codec to just save what is happening on the screen and analyze as little as possible, so it doesn’t fall behind.
With the choices above, Chroma ME and the Psycho-visual Rate Distortion Optimization strength will be locked out/not applicable, which is good for game capturing, as it scrutinizes the frames that are coming from the game even less.
The next couple settings, in the middle column of the tab, that say GOP in them, are talking about the size of the Group Of Pictures we want in our capture. If you can recall the things we have already said about how a codec decides to compress frames, it looks to frames ahead and behind at times, looking at the differences between them, and then decides how to compress the frames based on what it finds (and the settings we set). For movie compression, we want a large number, so that the codec mainly keeps track of the differences only between frames, as much as it can, and a large GOP size allows it a lot of ‘room to move’ and look around. For game capturing, we don’t want it to be quite as big, as the more frames on it’s plate it has to deal with, the more it will slow down and take time to decide what to do with them. 

There is also a chance that some video editing applications will not like the large (or any) Groups Of Pictures and may see the video stream as corrupted or give wierd artifacts/effects when it plays it back. This is one reason why using MJPEG as a game recording codec is suggested often, as it’s built-in GOP is “1”, as evey frame is it’s own self-contained ‘group’ and no editing app has to mess with it or over-analyze it. It is the most compatible, but you can use any codec you wish, but you may have to change the codec’s Keyframes or GOP to “1” for compatibility [more on this in future articles!]


Hence, we will set a nice low number [I personally used “50” around the time of this post]. Be aware that if the number is a multiple of the framerate you are recording in, Videophiles may notice the screen ‘shifting’ or having other odd effects ‘in time with’ the framerate (eg. if recording at 60fps and the GOP size is 60, some people notice the screen ‘correcting’ or ‘shifting’ or ‘flickering’ every second, as it ends the group or frames and starts a new one every second).
You can use “1”, which will make the codec act like MJPEG in a way, but then the codec will not have any room to analyze/compare/compress anything, and the resulting file will require much more bitrate to keep detail (to accurately represent what is going on in each frame)… more on that later in this article…
Weighted P-frames and Max consecutive B-frames is yet more analysis for the codec to do (especially B-frames, which remember, is a frame that ‘looks both ways’ for changes to frames in front and behind it, therefore can slow down recording a lot). For game capturing, we gots’ta keep setting things for speed and not letting the codec analyze too much. Change the Weighted P-frames to “None” (via a pull down bar) and the B-frames to “0” if they aren’t already. This is effectively telling the codec “you ain’t got time fo’ B-framez” so the rest of the settings that say “B-frames” should be locked/greyed out after that.
[In tests, enabling B-frames would actually crash the x264vfw app]
Under the Encoding section, the last column of this tab, the first section has to do with Deblocking
Deblocking is a way to try and ‘hide’ areas where the codec has cut out detail or ‘let go of data’ (lossy) in attempts to conform to the other settings in the codec and/or compress the frames highly. I’m sure almost everyone has seen Compression Artifacts like macroblocks or Gibbs Effects (mosquito noise) in high/over-compressed video and video streams. It’s not very pretty and turning on the Deblocking filter is one way of masking these artifacts, so that the video overall looks nicer to the human eye. 
The problem with Deblocking is that the codec will smooth things out, when trying to hide artifacts (especially ones that occur with lower bitrates/quality). It can be forced to keep detail with negative values (useful for movies/games with film grain), but overall it still takes more compression time to use, as the codec stops and analyzes the frames, looking for what to Deblock. So, for game recording for the most part, for optimum speed, Deblocking should be disabled, that is, “No Checkmark” in the box for In-loop deblocking filter (which will disable the two Deblocking settings below it).

[In my own trials/experiments, I found that a low amount of deblocking (as in “1”) for these two recording settings is acceptable and helps to hide some otherwise icky-looking compression effects that occur at lower bitrates (bitrate control is covered more in the next section), but for optimum speed (it is not needed at higher bitrates anyway) and especially for older/less powerful systems, turning deblocking off will always speed things up.]
CABAC is extra analysis that can really make a difference in compressing video. Some mobile players cannot even use it though, as it requires more processing power. The optimal setting for this, as it is extra analysis/processing being done – for game recording – would be “Off” (unchecked).

 [I have successfully done many recordings with CABAC on, as it seems to have only a slight effect on recording ‘lag’ on my system; but for optimum speed/less lag when recording (and at a slight loss for keeping some quality), it should be disabled.. for speed. ]

The only other thing to adjust in this tab, when game recording, is the Trellis setting. Trellis is a way of analyzing and attempting to keep certain detail when compressing, especially at lower bitrates, but as many times already mentioned, we want speed for game recording, so set the Trellis analysis to “Off” (via a pulldown bar). 

Main Tab

All of the below paragraphs between these red lines of text is the same for both the Official and the Unofficial versions of the x264vfw interface and is only duplicated for ease of reading their respective sections

The main thing in here (and really the only thing to adjust for game recording in this tab) is the longest bar right in the middle, the main datarate control and compression decision make, is all in that one bar. I cannot even make a suggestion on what to use [ok, I can actually], since it will partially depend on what type of game you are recording, your hardware, what kind of compression you are looking for and many other factors. I will attempt to simplify it however and give a suggestion at the end. (More importantly for game recording, there is one choice that is slightly faster than all the others).

To begin, since we are going to be using x264 for game recording, we cannot use the Leeloo Dallas Multipass Options. Multiple passes (usually 2 or 3) when compressing/archiving video can greatly increase quality, but that means twice the analysis, double-checking and then further compression by the codec. Literally processing every frame twice (for 2-passes). That’s great when we want to keep a movie in a small, ‘as-good/high-as-we-can-get’ quality, forever. When recording games however, we want [one guess] speed [I just realized this whole article can be it’s own drinking game]. We can only accept “Single pass” as our option, because we just want the codec to see what frames are coming in, take a quick glance, and compress them into our output video file. One pass.
Starting with ABR (Average BitRate), the “bitrate-based” setting, this setting allows you to punch in the average bitrate you want to record at and it attempts to stick with it (it will go lower, but try to never go higher than what you set here). This setting basically tells the codec, “Keep within this bitrate, I don’t care if the quality goes down”, because as the bitrate ceiling is reached, it will quickly degrade in quality, as more/high movement occurs on the screen/frame. It is good for keeping within a certain file size, if that is your desire, but it also causes a bit of ‘lag’ and is not seemingly optimized for ‘live’ capturing.
CQP (Constant Quantizer Parameter) is a setting where you are basically telling the codec, “Keep this level of Quality”, and it will do it’s best to keep that level of quality for all frames/scenes. However, it will spend more time (and bitrate) on fast-motion/high-action scenes. This is good if you want to keep a movie visible clearly when a lot of things are going on [I hate watching a low-quality video stream online and it goes absolutely-stupid blurry at high-motion scenes just because there are many things happening on the screen], but it will also result in the higher usage of bitrate, which means larger file sizes. This may sound like a good thing for game recording (and for quality, it is), but the time spend analyzing the faster-motion scenes means that it is actually slowing down (in terms of the codec breaking out it’s magnifying glass and scrutinizing the frames that are passing by), which results in ‘lag’, both in the game and in the recorded video file itself (“choppiness” on playback).
Lossless should attempt to lose no quality, processing only very little and passing all of that nice detail directly to the recorded video output. While sounding good in theory, in practice the utilization of ‘lossless’ in x264 must be geared towards slow, analyzed video compression and not ‘as fast as we can get to avoid lag’ “live” game recording. The result is actually a lossy, compressed (it does not seem to go far beyond 100,000kbps), low bitrate (compared to ‘true loss-less compression’) capture. It does look decent, but it is also very demanding on the system and causes a large framerate drop for the level of detail that should be coming out of it (and doesn’t). This codec does not seem to be optimized for lossless recording at this time and I do not suggest using the Lossless setting here.
CRF (Constant Rate Factor) is sort of a combination of ABR and CQP. At any given rate factor, a certain bitrate is maintained, and when the motion on the screen goes very high and the bitrate gets too high to represent what is occurring in the frame (or hits the ‘ceiling’ bitrate that it is restricted to, which can be set), then the quality begins to suffer, as the codec ramps it down and compresses the fast-moving (“not as easy for the human eye to see”) material, until things settle down on the screen and there is slower motion (such as a person walking). Then the quality ramps back up (the bitrate staying with the specified parameters) to keep the apparent quality high to the human eye. This is how CRF is supposed to work, and it seems to do a good job of that. 
Game recording with CRF isn’t as cut-and-dry as slow, long-term video compression with CRF, where it has time to figure out how to compress the fast/blurry scenes and make the slower/clearer scenes look better and change the bitrate/quantization respectively. Quantization can be thought of as ‘apparent spoilage’ of the material, where a certain amount isn’t even noticeable to most humans, and in some fast-moving-high-action scenes, it is even preferable to some eyes. Low bitrate and/or high quantization would both result in loss of detail and ‘blurring’ or ‘smoothing’ of video most of the time and can result in compression artifacts such as Macroblocks and Gibbs Effects (“mosquito noise”), as the codec tries to decide ‘what to keep’ and ‘what to lose’ (lossy compression). With CRF, it usually will try to keep a slow-moving scene (someone walking, people talking) detailed, without much quantizing (‘spoilage’), so that it looks good. It will take high-motion (fast action, fast changing) scenes and quantize them more (smoothing, blurring, ‘spoiling’) since the human eye won’t notice it as much on fast-motion, already-slightly-blurred changes on the screen.
To summarize the differences between the types of data rate controls (the choices in this pulldown bar):
CQP is like stating, “Keep this quality, I don’t care how big the bitrate/file gets” and ABR is like stating, “Keep this bitrate/filesize, I don’t care how crappy you have to make the video look to stay within that”, CRF is more like stating, “Try to keep this bitrate, but change it a little as you need (within a certain amount) and make the video look slightly crappy if you need to as well, but don’t let either one get too out of wack”. As CRF seemed to also be the one with the least amount of effect of the system in the form of ‘lag’ [only slightly less than the other ones in testing], being so highly configurable (compared to the other choices, where you can state a bitrate to stay within and it adjusts itself), I suggest using CRF for your x264/AVC game capturing.

Some Data / Bitrates seen with CRF

Since it looks like we are going to be sticking with CRF as our main datarate control factor [it performs slightly better than the other choices in tests], here’s an example of some bitrates that can result from using it (in kilobits per second):

Recorded game: Hitman: Absolution Benchmark [grainy, panning, high and low motion areas]
Recorded codec: H.264/AVC (MPEG-4 Part 10) using the x264vfw interface
Recorded settings [some]: No Deblocking, No Max Bitrate, No CABAC, adjusting only CRF

CRF 51  ~1200 kbps (lowest possible quality setting for CRF)
CRF 42  ~1600 kbps
CRF 32  ~6000 kbps
CRF 29  ~8500 kbps
CRF 26  ~14000 kbps
CRF 23  ~22000 kbps (codec default setting for CRF)
CRF 22  ~23000 kbps
CRF 21  ~32000 kbps
CRF 18  ~45000 kbps
CRF 15  ~64000 kbps
CRF 13  ~79000 kbps
CRF 10  ~101,000 kbps
CRF 5    ~119,000 kbps
CRF 1    ~119,000 kbps (highest possible quality setting for CRF)

As you can see, the higher the CRF, the lower the bitrate, so the lower the recorded file size will be (but also the lower the apparent quality). If you desire a higher-quality recording, then a lower CRF is what you want (even with a very low CRF, the bitrate is nowhere near as high as say, a FRAPS or YV12 recording (which can both easily be over 500,000 kbps), but that is the nature of the codec as it tries to slightly compress everything that passes through it.

It can also be seen, that is it is not a strict/hard-and-fast rule of evenly-spaced steps, when it comes to the CRF setting and Bitrate. It cannot be easily calculated that “two steps up in CRF equals this much more bitrate”. That is partially the nature of the compression and partially what occurs using CRF as a datarate control. When there is more motion on the screen and as it changes, the datarate will change as well, to try to keep within certain bitrate/quality boundaries and still accurately represent what is occurring on the screen/in the frames. With almost any form of compression/codec, only if the recording was using a completely fixed bitrate, or recording a static picture/view, would it be easy to calculate the adjustments required for a certain bitrate change. It is built into the codecs to adjust themselves as needed.

What CRF setting to use

So, what CRF setting to use? The general rule is: the lower the CRF number, the more bitrate/quality you are allowing it to use, but the bigger the recorded file size will be.

The choice is somewhat objective, as CRF18 may look good to me to record a first-person-shooter game with (the default is CRF23), but you may not like how it looks and want to use CRF10 to keep more details that you want to see.
Someone may not like the compression artifacts they can see when recording Minecraft using CRF18 and want to turn it up to CRF15 so that it is crisper, with less ‘mosquito noise’ around the edges or corruption that they can see; but you may think it looks good enough at the default of CRF23 and leave it there like someone else may do. You see?
Those are two very different types of video/games mind you, one is dark and grainy and the other is smooth, with hard edges, like animation; but you get the point. It can vary, not only person to person, but also game to game. A few short tests is all it will take however, and you quickly will find a CRF setting that you are happy to record with. You’ll find your own balance between, what will essentially be, these considerations:

The higher the bitrate (lower CRF number) the higher the quality and file size will be
The lower the bitrate (higher CRF number) the lower the quality and file size will be

You will eventually decide, with just a couple tests, what is ‘good enough’ quality for your eyes/uploading, and what CRF to use on that game (remember the ‘balancing act’ of bitrate vs quality mentioned at the beginning?). You will also find that the quality recorded isn’t even kept, after compressing the final/edited video to upload at a video sharing site somewhere.

All of the above paragraphs between these red lines of text is the same for both the Official and the Unofficial versions of the x264vfw interface and is only duplicated for ease of reading their respective sections

Slash-whew-sweating-emoticon

That was a lot to take in at once – but you made it through – and now you are set to record using H.264/AVC, whether you prefer Dxtory, Bandicam or use the completely free-to-use Afterburner from MSI. You are also now knowledgeable in both the Official and an Unofficial version of the x264 Video For Windows graphical way of setting up the codec, to change the settings.

Other than the Rate Control setting above (CRF) which you can adjust and set how you want it, the rest of the settings I have personally tested and found which ones allow for the faster recording performance and which ones negatively affect the speed of recording, utilizing the x264vfw interface (which these programs use to record in H.264/AVC). Turning off/down the ones I have stated throughout the article should give you the fastest/closest to ‘lag-free’ recording you can get with this codec, while still taking advantage of it’s compression capability. [My own Personal Notes/Opinions/Settings are below]

Please note that if your system is older or not as capable (perhaps you have a notebook/laptop which has less capability than a full desktop system with it’s own dedicated videocard and soundcard), you may have to do things like lower the recording resolution (or the resolution you are playing at in the game), increase the CRF number (so that it uses slightly less system resources to process the recording and will then use less bitrate and less disk space).

There are many things that can be done to help with speed, make for smoother recording, less lag, etc.
Here is a link to an article I wrote earlier on this blog, with general Tips to help with game recording:
http://gametipsandmore.blogspot.ca/2012/05/tips-for-game-recording-currently-text.html
No matter what game you play or what program you are using to record, these Tips will help you overall, with trying to record your games.

Lastly, please note dear reader, that I am not saying “This codec is the best one to record with” or “use this one only”. I am merely showing that it is possible or how to tweak it for quality or file size, as to your own personal tastes. There are many codecs out there to choose from when game recording and although some are more apt for certain types of games than others, overall it is your own choice to do with as you will. 

As always, do some of your own testing, see what works the best for you on your system and get things looking exactly how you want them to look – and have fun with it!


Personal Short Version/Opinion
and 
Settings I use:

H.264/AVC (MPEG-4 Part 10), is not normally a recommended codec to record with, for most people. It does not have the capability of super-high-almost-what-you-see-is-what-you-get quality that other codecs like FRAPS1, YV12, Lagarith or RGB Raw would give you. 
Heck, the highest bitrate possible (using the CRF setting, the fastest of the Rate Control settings in my tests) is only about 100,000kbps. That’s still about 2-4x the bitrate of the average BluRay movie mind you, and it seems fine to me, to look at the recorded videos of it.

Even if I had Terabytes of hard drive space to record to, I would still like to record in as small a filesize as I can, attempting at the same time to keep ‘good enough’ quality. Gone for me, are the days of filling my drives with FRAPS recordings (which have very high quality though) when today, with the more powerful CPUs and GPUs, I can record in a high MJPEG setting (for compatibility with editing apps) or a high MPEG-1 setting (which saves a lot on diskspace as well and has decent compatibility with video editors) – and now I can save even more space and record with MPEG-4 AVC, if desired. 
For instance, on my older system, a dual-core cpu with an NVIDIA GTS250, recording with x264/AVC brings my framerate down by about ten frames per second and sometimes more. On my newer system, a six-core cpu with an AMD HD 6870, recording with x264/AVC, with the same settings, brings my framerate down by only a couple of frames per second with my settings. Wonderful stuff.

I did many, many tests to find out what specific settings made differences (especially with the Unofficial version of the interface) and for the most part, it turned out as intuitive as it seemed at the outset: any setting that increased analysis and processing of the frames slowed things down. 
I had to test it all of course, and I found many settings that didn’t make a ‘huge’ impact on performance, and with more powerful hardware these are able to be used and enjoyed, helping to compress the frames even further, keeping decent detail and resulting in a very small recorded file size. As you can adjust/optimize settings far more in the Unofficial interface (at least a bit easier/graphically), I tend to use that one more than the Official version; but in essence, both are the same thing. Here’s some of my findings [my settings are in these square brackets]:

For the Official (“Simple”, red x264 logo) interface:

I found that, on a more modern desktop system, the Preset can be turned ‘down’ a bit (the amount of analysis going up a bit), to Superfast or even sometimes Veryfast, since many of the hard-cpu-hitting options like Trellis and larger Motion Estimations don’t kick in at these settings. Anything lower/slower than that makes it lag behind too much as it processes frames.
[I usually use Superfast]

While Zero Latency is pretty much required for live game recording, Fast Decode is not entirely needed, especially if you have a faster rig to power the game and record at the same time on. My computer isn’t even top of the line but it can handle NOT using Fast Decode (which disables CABAC, and a couple other things). CABAC can have quite a bit of an effect on quality, and since it doesn’t seem to have a huge performance hit, I use it. Fast Decode also disables Deblocking and that leads into my next setting…
[I always use Zero Latency]
[Even though it helps with speed, most of the time I don’t use Fast Decode]

The only other thing I change in the interface is deciding on the main Rate Control type and Rate Factor. In my own tests, CRF seemed to have the least amount of effect on framerate out of them all, and I fluctuate on what CRF I use, depending on the game I’m recording and what the recording is for. If I’m recording a high-quality test, of course it will be a low CRF, but it need not be a 1 to look good. I am quite satisfied with a CRF of 15-18 for decent-quality captures. The bitrate of a 1080p capture at that CRF ran about 45,000kbps, which is a high-quality BluRay movie’s bitrate. For just average gameplay for fun, I usually run a CRF of 21 up to 23. The quality is ‘good enough’ then, especially with a low Deblocking setting helping out (the Preset of Superfast leaves Deblocking “On” at the default 0:0 setting). I don’t recommend going below CRF23, with deblocking or not, as it just becomes too ‘garble-y’, to use a more technical term… Web broswer/low-motion games or hard-edged/animated games that look like Minecraft also need a higher bitrate (lower CRF), so that the hard edges aren’t messed up and the smooth/flat areas aren’t too compressed and get ‘blocky’.
[I use a CRF in the range of 18 for higher-quality capturing, going up to 23 if disk space is low, and don’t suggest higher than 23, so that quality doesn’t suffer too much] 

Nothing else need be adjusted in the Official x264/red logo interface, but I sometimes add “–keyint 50” or “–keyint 20” into the area (no quotation marks) ‘for advanced users’ at the bottom. This is a command that will force a keyframe/I-frame after that many frames have gone by. This helps to keep the seeking time low when editing and allows for closer cuts when not recompressing the clip when editing. If you having a problem with editing MPEG-4/AVC files, try using a –keyint setting of “1”, so that every frame is an editable/seekable keyframe. A higher GOP is better for file size but can take longer to seek when editing and Vegas or Premiere might have ‘trails’ or ‘corruption’ so might need a GOP setting of 1, see here for more info). You may want to increase the bitrate to keep quality then though, as the codec can’t really compress/do much of it’s ‘magic’ then, without room to work between frames. As stated above, the optimal codec for editing is MJPEG, but many do not like the quality (try turning it up to 100%).
Leaving it blank and not using any “–keyint” command will allow the codec to use many more frames (250 is the default I believe) for compression and the resulting recorded file size will be very small.

For the Unofficial (“Complicated”, black x264 logo) interface:

The first tab is just the Rate Control setting. CRF seemed to have the least effect on framerate.
I also sometimes add the –keyint setting to the command box at the bottom, just like I talked about a couple paragraphs up.
[I use a CRF in the range of 18 or less for higher-quality capturing, going up to 21 or if disk space is low, up to 23 at the most and don’t suggest higher than 23, so that quality doesn’t suffer too much]

For the second tab, there is a lot to change, but I mainly talked about why up in the article, so I’ll just state what I like to use here, after this paragraph on Deblocking:

Deblocking can be forced to ‘leave things in’/keep details, by using a negative value, especially when dealing with effects such as film grain and minute details and noise; but for the most part deblocking will ‘smooth things out’, especially trying to hide where a lot of detail has been lost, where compression artifacts like Macroblocks and Gibbs Effects (mosquito noise) around edges would show up. I don’t recommend putting deblocking up too high though, as it can really make things downright blurry. With deblocking completely off, all of the detail is kept, but many things can look like they have a ‘wood grain’ pattern on them. With a high bitrate/low CRF, there is no need for deblocking at all anyway, as there would be a lot less compression/artifacting. When recording a high-quality test or something like that, I leave it off. When just recording random gameplay or myself doing something, I turn it on at a low setting, to help with keeping things looking slightly more ‘clean’.
[I use Deblocking at 1:0 (CUDA default) up to 3:0, when I use it, but any more and things start to look ‘too smoothed out’ to me]

For this second tab then:
[No Partitions (all unchecked, Fast P-skip checked, 1 Max reference frame, ME algorithm on Diamond, ME range of 4, Subpixel ME refinement of 0 or 1 (any higher causes more lag), GOP size of 20 or 50 (this is the –keyint setting from above, higher is better for file size but can take longer to seek when editing and Vegas or Premiere might have ‘trails’ or ‘corruption’ so might need a GOP setting of 1, see here for more info), No Weighted P-frames, Max consecutive B-frames to 0 (none), In-loop deblocking filter unchecked (off) or checked (on) with a 1:1 deblock, CABAC on (it’s slower for less-capable systems), DCT decimation checked (on), Trellis set to Off]

In the third and last tab of the Unofficial (black x264 logo) interface, I sometimes set a VBV max bitrate of about 40000 (kbps) just to keep the filesize down, especially when I’m going to edit and recompress for uploading somewhere (which usually gets rendered out for upload at that bitrate or lower anyway), it looks ‘good enough’ for me (this also requires a buffer of some sort, to allow it to check the bitrate as it goes up and down, so I put in 4000 or 10000 if I set a VBV max bitrate)
[No maxbitrate usually, unless you want to save some harddrive space (eg. 50000k)]

That’s all I change for both of those interfaces, from their defaults, as of the time of this post. 
Keep in mind that as games are updated and Re-Optimized, drivers are Updated, and new hardware is released/purchased, I may change these settings (and I advise you to try some tests too, if you wish, when things change). Also, I am not a stickler for the utmost quality and don’t mind things getting compressed a bit, so you might want tighter/higher settings. 
Mainly, I hope that this info helps some of you to either record with less lag (many people report that with more optimized MPEG-4/AVC settings they have less apparent lag) or just learned some terms and concepts that may help when editing and compressing your own videos/shows/etc and overall just help you record better/smoother. I actually enjoyed testing all of these things out and learning about it and I hope it helps anyone that is recording their gameplay adventures.


See you in the games!

Fallout 4 – “Starting Out: On Settlements, Building, Crafting, Materials And More” – A Beginner’s Guide of Tips and Concepts to Settlement Building and Development [UNDER CONSTRUCTION]

Update: Added images for Main Concepts sections (Food, Defense, etc)
Update: Added steps for How To Assign a Settler to a Work Station/Shop/etc
Update: Added how to Give Yourself Any Building Components, or Food, with Commands (Cheats Section)
Update: Added how to Build past the Size Limit in Settlements (Not a Cheat, Doable on Console as well as PC)

[Note.: This post is ‘LIVE’ and ‘UNDER CONSTRUCTION’, as I continue to add more data and Tips and Example Screenshots to it… I decided to make it available now however, to assist those playing Fallout 4; especially those just starting out – seeing as there is a Steam Sale on now (go get it! heh). I will be adding more Text and Tips and Screenshots and More and this post cannot be considered ‘finalized’ until after I add a ‘Final Footer Image’ to the posting (see some of my other posts for examples of this type of ‘end image’ I put in my posts). Please excuse changes as they occur and temporary mistakes and spelling errors, which may show up should you return to this article while it is under development. Enjoy, however – I hope you find something helpful to you – and have fun in Fallout 4!]




I have been having a ton of fun playing Fallout 4 lately… and while I am taking forever to finish up a ‘First Impressions’ of the game [I keep playing and building up my Settlements instead of writing!], I wanted to share some Tips on handling Settlements; some concepts and ideas that might help new users to the game, players that may not have developed their Settlements very much yet, or players that are looking for ways to possibly improve or increase their Settlements and their Production and associated benefits (Bottlecaps income from Stores, Settlers roaming around and finding/providing you with Supplies, Clinics for healing and removing Radiation, and more).

Screenshot showing the Workshop Area of The Sunshine Tidings Cooperative, Decorated (Work In Progress).
(High Resolution Texture Pack enabled [not 100% sure, sorry, but I think it was at this time]
The Automatron DLC Robot Workbench can be seen, center background. Minuteman Flag seen, left wall, foreground)
Click to see Full Size

[Settlements and their development and growth is one of my favourite aspects of the game, not only because it supplies you with Junk/Scrap/Materials to build with and Money as well, but also because of the ‘life it breathes into the game’… every Settlement becomes ‘alive’ with people coming and going, working and resting, asking for help or talking amongst themselves around you. After getting a few Settlements set up and running smoothly, they become a place to restock, sell and collect, modify and improve gear, rest and maybe enjoy some scenery, taking a break from the action by building and re-working, improving and creating a place of solitude and pride, in each little ‘town’ in The Commonwealth…]

Example of the Workshop Mode interface bar, normally seen at the top of the screen in Workshop Mode (Building mode)
Click to see Full Size 

Here then, are some main ideas to start off with or to keep in mind  – hopefully helpful to fellow gamers who are either starting out in Fallout 4 [from the latest Steam Sale], or are looking for ways to improve their currently-undeveloped Settlements (colour-coded somewhat-by-importance to help separate them for easier reference):

1.  In the very beginning, build Food and Water and Beds, as much as you can.  

These three things (Beds, Water, Food) are the main limiting factors to how many people will come to live in a Settlement. 

 [The maximum amount of people that can ‘live in your town’ is supposed to be your Charisma+10 (so if you have 5 Charisma, that would be 15 people); Provisioners who run Supply Lines (more on them later on down further) don’t seem to count towards this calcuated total (by my experience so far). Also, this limitation is stated in many places online – however, I have Settlements that are much higher than this number (over 30!) so I have not finalized the concept of Settlement Limitation Amount, at this time] 

Don’t worry about Guard Posts and Turrets, at least, as much as you might think at the start – because although they do help with the overall safety of your Settlement; reducing the amount of Raids that occur, reducing the amount of Damage that will be sustained in the Raids, and setting a higher Security rating (which seems to affect Happiness, but not Immigration rate – more on Happiness later on…) – you can actually put the responsibility on yourself to take care of Raids at first [and get the bonus experience and loot that comes with it!] by Fast Travelling to the Settlements as soon as you see the ‘Help Defend’ tasks come up – or making ’rounds’ between your Settlements as they are starting up, as Raiders sometimes attack while you are there and you can then help clear them out – and get all the Loot they drop, too! 

[The game leads you towards building Turrets at your Settlements near the beginning, too – in the form of a ‘tutorial’ of sorts, somewhat-early on]


2.  Plant any Food (Corn, Tatos, Mutfruit, Gourds, Watermelon and Razorgrain) you find, at first.

Starting out, you want to maximize your growth, so re-planting food you pick up not only increases how much food a Settlement can produce/feed for the Settlers, it also multiplies how much you can harvest!

You can harvest any plants by ‘picking them’ (hitting the Action key while close to them). You can then immediately re-plant the food you just picked, by entering Workshop Mode and going to the Resources>Food section.

A while later, you can start to Cook with your Food – not only do the meals you prepare have special bonuses (they are all different!) but boiling up some VEGETABLE STARCH, made from all materials that you can gather at any Settlement, is a great way to create your own Adhesive building material. Used for almost everything, Adhesive is a very important material to have!



Vegetable Starch, a source of Adhesive, you can create yourself by cooking together Corn (3), Mutfruit (3), Tatos (3) and using Purified Water (1). Purified Water, you can either find as you travel, cook yourself [3 Dirty Water can be boiled up to make 1 Purified Water], or use Water leftover from your Water Sources in your Settlement – as any extra Water that is not used by your Settlers will be ‘kept by the Settlers in the Workshop inventory’ [in the Workshop Bench]. You need Adhesive for Modifications to Weapons and Armor and even for Building – it is used for almost everything and is therefore very important to keep stocked!




3. Tied for the third most important thing/things to start thinking about, are these two concepts:

    • As you can, increase your Turrets and Guard Posts, to increase the Security of the Settlements, and as stated above, reducing the amount of Raids that occur, reducing the amount of Damage that will be sustained in Raids, and keeping your Settlers ‘feeling secure and more relaxed’ (Happier), too. 

    Although the Security Rating of a Settlement (“Defense”) does not effect the speed at which Settlers will immigrate to your little town, the Defense Rating of a Settlement affects the Happiness Rating – which affects how ‘Productive’ the Settlers are in that Settlement (speed of gathering resources, amount of Caps earned, etc) – more on Happiness later on…

    If you have more Guard Posts than you have assigned Guards, they will ‘patrol’ around the Settlement, going between them, back and forth. If you have the same amount of Guard Posts to Guards, they will each stay at one, standing ‘on guard’, most of the time.

    [I personally like to have a couple extra Guard Posts created in my Settlements just to have the Guards move around more… It creates more movement in the Settlements overall and makes them ‘feel more alive’ – something I really like in my Settlements!]

    • Build extra Scavenging Stations as your Settlement grows, as your Junk/Materials allow you to, so as the Settlers keep flowing in, you can assign them to the empty Stations – concentrating more on Scavenging over time will get your Settlers working and searching around, bringing you any Junk Items they find, “automatically” for you to then use!

    Scavenging Stations are assigned to Settlers, who then start wandering the Settlement randomly, picking up Scrap and Junk items they find and placing them in the Workshop over time – they will even ‘break down’ the items at the Scavenging Station – and you can watch them do it! 

    [If you have the Automatron DLC/Expansion, you will find that robots Assigned to Scavenging Stations will simply stand next to the Station with no animations occurring (sadly)]

    ‘How do you Assign Settlers to Scavenging Stations?’
    Further down, there are Steps with Screenshots for each,
    in the Section “How To Assign Settlers To Work Stations”


    After a while, with more Settlers coming in (sometimes they will migrate to your Settlements quite fast, seeing a solid place to find food, water, beds and have some security/safety), you’ll start to see Junk/Scrap/Materials pile up slowly, even Bottlecaps flowing in, sitting there waiting for you in the Workshops of your Settlements. 

     [If you have extra Food/Plants/farming and Guarding that needs to be done, Settlers seem to assign themselves to those first, if you haven’t been by to visit in a while to ‘tell people what to do’ – I have returned to Settlements to find New Immigrants that have started Farming or standing at Guard Posts on their own – but I have yet to see Settlers that Assign themselves to Scavenging Stations]

    Don’t forget to ‘make your rounds’ and periodically travel around to check all of the Workshops, grabbing these extra ‘Caps and ‘Mats, snatching-up the extra Purified Water you’ll see in them, to sell for even more Bottlecaps (especially if you are more desperate for money sometime). Purified Water is created by extra Water production of the Settlement; water that the Settlers aren’t using from the Sources you have set up. This extra Water gets placed in the Workshop for general use and Supply Line provisioning to other Settlements – but since it sells for a decent price and ‘piles up for free’, grab it and Sell it, if you really need ‘Caps!



    4.  As you find more Settlements, start up Supply Lines between them all…

    Supply Lines are ways to ‘share’ the resources of the Workshops between Settlements. You assign a Settler to create a Supply Line between two Settlements, and they then become a “Provisioner”, leading a Caravan between the two Settlements, taking supplies between them so that you can effectively ‘use the Junk/Scrap/Materials/Components of both of them’, no matter which one you are in!

    Supply Lines are started by entering Workshop Mode, then going up to a Settler (one that is Unassigned with no ‘job to do’, or one that you want to make run a Supply Line instead of the job they are currently assigned to) and choosing Supply Line from the bottom menu bar.

    That townsperson will then become a Provisioner, leading a caravan and a wacky Brahmin through the wilds of The Commonwealth… between the Settlement that they originated in and the one that you assigned them to make a Supply Line to.
    Between these two Settlements then, you can utilize any* Junk/Scrap/Components between them, in their Workshops.

    *Note that it appears you cannot share any Weapons or Apparel that you put in [I have not tested Miscellaneous items yet]; you can only share Junk [as of the time of this posting, this may change in a future Update/Patch in the game, of course].

    Requirement: Supply Lines require the Local Leader Perk to be able to ‘organize the people’, which requires a Charisma of 6 – but it has no Level requirement, so you can get it at the start of the game if your Character has a Charisma of 6. If your Character does not have a Charisma of 6, you can also put Perk Points into Charisma as you Level – you get one Perk Point every time you gain a Level – thereby slowly increasing your Charisma to 6, eventually. You can also put on Gear and Clothes that ‘accentuate your Charisma rating’ [eg. Apparel that says “CHR 1”], to get your Charisma up to 6 ‘instantly’!

    [With places like Tenpines Bluff, a Settlement you find somewhat-early on, that has barely any resources at all and barely anything to Scrap for Building Materials – the game seems to even be encouraging you to think about Supply Lines… at least, this is my interpretation..]

    Pick Up Everything! Loot Every Body And Clear Out Every Location You Find!


    Workshops will create Scrap building materials (Components) for you ‘automatically’ from any Junk Items you store in them – just ‘keep building’ and if you have the Junk that can be broken down into the Components you need, it will do it for you!



    What I mean by the above Tip is, if you put in a bunch of Forks and Knives you have found (for example), and you want to build something in your Settlement that requires Steel to build with, just go ahead and start Building – your Workshop will ‘smelt/breakdown the Junk items (in this example, the Forks and Knives) into Steel’ automatically, so you can essentially ‘use the Fork and Knife to build with’ – you do not need to “drop the items on the ground and then go into Workshop Mode and Scrap the items one by one” to get the Materials from your Junk items to Build; just select your part to Build and it will let you build it – if there is enough “components from junk parts” to do so!

    [I’m not sure if this changed from an early Patch or something, but I see a bunch of people asking in forums, even recently, if there is an easier way to get Scrap (building materials) from Junk items besides manually ‘Scrapping them one-by-one on the ground in Workshop Mode’ – there should have been a better Tutorial for this, in a way, in the game itself; but I hope this information above clears it up and helps people out]

    Remember: 
    Junk Items = Scrap Components = 
    Building Materials!


    Pick Up Everything! Loot Every Body And Clear Out Every Location You Find!
    • Repeated, Scavenging Station concept from above, as a Reminder:

      Build extra Scavenging Stations as your Settlement grows, as your Junk/Materials allow you to, so as the Settlers keep flowing in, you can assign them to the empty Stations – concentrating more on Scavenging over time will get your Settlers working and searching around, bringing you any Junk Items they find, ‘automatically’ for you!

    Scavenging Stations are assigned to Settlers, who then start wandering the Settlement randomly, picking up Scrap and Junk items they find and placing them in the Workshop over time.

     [If you have extra Food/Plants/farming and Guarding that needs to be done, Settlers seem to assign themselves to those first, if you haven’t been by to visit in a while to ‘tell people what to do’ – I have returned to Settlements to find New Immigrants that have started Farming or standing at Guard Posts on their own – but I have yet to see Settlers that Assign themselves to Scavenging Stations]

    [If you have the Automatron DLC/Expansion, you will find that robots assigned to Scavenging Stations will simply stand next to the Station with no animations occurring (sadly)]

    How To Assign Settlers To Work Stations (To Get Them To Perform Jobs In Your Settlement, Such As Running Shops/Stores Or Gathering Items For You To Use)

    Below, are the five simple steps to Assigning a Settler to any Work Station, getting them to utilize it and start contributing to the income of Supplies/Income of the Settlement. In this example, we are going to Assign a Settler to a Scavenging Station:

    1. When you first build/place a Station or Store/Shop or other useable buildings in your Settlement, it will show up as “Unassigned”, in the Workshop Mode interface. All buildings that are Assignable in a Settlement will show a ‘person icon’, in Red, to show that the building has a Requirement that needs to be fulfilled, for it to begin functioning.

    2. Find a Settler that you want to Assign to the Station. This can be a Settler that is already “Assigned” to something (so you can change their Job they are Performing in your Settlement), or a Settler who is “Unassigned” (doing nothing specific). Highlight the Settler by looking directly at them, then press the ACTION button to begin to ‘COMMAND them to do something’…

    Settlers who are Unassigned still gather Junk Items they find while walking around and put them in the Workshop Inventory for use by everyone. However, this happens slower than if they were Assigned to a Scavenging Station (which gives them ‘access to tools’). “Unassigned Settlers” contribute to ‘making people feel uneasy’ in the Settlement – which negatively affects the overall Happiness of that Settlement (resulting in lowered Production for that Settlement). Assign all Settlers to Tasks, or Relocate them to another Settlement (“Move” them), if there are no Jobs/Tasks for them to do.

    3. Go back to the Station/Shop/Building that you want to Assign the Settler to, and highlight it by looking directly at it. Then click the ACTION button to ASSIGN the Settler you just started COMMANDing, to ‘utilize this Station’ (in this example, the Scavenging Station, shown below).

    4. After clicking ASSIGN on a Station/Shop/Building, the ‘person icon’ should change from Red to Green, to show that a person is now assigned to the Station/Shop/Building (for example, the ‘Requirement for the Station to function’ is fulfilled). You should also see a message in the upper-left saying, “This resource is now assigned.” – that’s it! In this example, you have now Assigned a Settler to the Scavenging Station.

    5. If you go back to the Settler, you can check to make sure they are properly Assigned, by looking at them directly in Workshop Mode. They should now show the Task they are Assigned to (in this example, the Settler now shows a “Scavenging Station Icon” (a Buzzard, ‘the scavenger bird’)).

    Perform the above steps whenever you want to Assign a Settler to any Work Station, Guard Post, Shop or Store – the steps are the same, no matter what you need to have Assigned.

    Pick Up Everything! Loot Every Body And Clear Out Every Location You Find!

    Example of a Crafting Station, which allows you to create or modify items in the game. This is a Weapons Workbench (from Sanctuary), used to Modify found Weapons, adding higher capacity, faster firing rates, more powerful scopes, and more.
    (Click to see Full Size)


    Starting out with Weapons (Similar Concept to Armor, Below)

    In the beginning, other than the best Weapons you can save for yourself to use (or share with your Companion), SCRAP the rest for Materials…

    Don’t worry about building up a ‘Collection to Sell’ [at the start], you will run into so many enemies that you will have lots of spare Weapons to Sell for Caps later on. Scrapping for Materials not only lets you have Mats to Modify other Weapons you find and improve them as you Unlock Perks with your Points (using the Blacksmith skill) – it will also let you find other parts/materials as you ‘break down’ the Weapons you find into typical weapon-type-materials like Steel, Wood, Plastic and Screws – sadly, you cannot break down Weapons to gain the ever-important Adhesive, it seems [it is ‘already used’, I guess!].

    Example of a Crafting Station, that allows you to create or modify items in the game. This is an Armor Workbench (from Sanctuary, seen in the rain), used to Modify found Armor, adding bonuses like more defense (adding more material to armor), or putting pockets in it (to allow you carry more weight), and more.
    (Click to see Full Size)




    Starting out with Armor (Similar Concept to Weapons, Above)

    In the beginning, other than the best Armor you can save for yourself to use, (or share with your Companion), SCRAP the rest for Materials…

    Don’t worry about building up a ‘Collection to Sell’ [at the start], you will run into so many enemies that you will have lots of spare Armor to Sell for Caps later on. Scrapping for Materials not only lets you have Mats to Modify other Armor you find and improve them as you Unlock Perks with your Points (using the Armorer skill) – it will also let you find other parts/materials, as you ‘break down’ the Armor you find into typical armor-type-materials like Rubber, Cloth, Leather and Steel – sadly, you cannot break down Weapons to gain the ever-important Adhesive, it seems [it is ‘already used’, I guess!].

    Short Story/Example About Armor: Because I could Modify and Customize Raider Arm armor near the beginning, I gave up the higher-protection “DC Guard Left/Right Arm” armor pieces that I picked off of a poor dead DC Guard, [because it does not seem to Modify-able in the game and] because I ‘knew how to Modify’ the Raider Armor to be POCKETED for higher Inventory/Carry space [you need to ‘learn how’, by putting Perk Points (‘skill points earned every Level’) into Armorer, a Strength 3 skill]. I put the DC Guard Armor in a Dresser at the beginning for the time being, using the ‘Pocketed Raider Arms’ I could Modify, then – a higher Carry Weight Limit is a valuable commodity – especially at the beginning!


    Pick Up Everything! Loot Every Body And Clear Out Every Location You Find!

    Did someone say CHEATS?

    Sick of trudging around The Commonwealth like a Brahmin with two heads cut off, looking for junk to break down into materials to ‘just build’ with? Tired of picking up every piece of Junk you find, trekking in and out of town constantly and thinking “I just want to build up my base…” or “can’t there be an easy way of getting junk” or “there’s gotta be a faster way to get junk”..?


    Then wonder/wander no more – there is a way to instantly get all the materials you want!

    In Fallout 4 [and most Bethesda games], you can type the item you want and how many you want, of any item in the game, into the Command Console. However, you need to know the item’s Unique Identification Number, first (known as the “Base ID” of the item, in Bethesda games). 

    One way to find the Base ID of any item or object in Fallout 4, is to open the Console (by hitting the Tilde key, “~”, usually found next to the Number 1, in the line of numbers across the top of QWERTY keyboards), and clicking on the item or object in the game. It will then show the BaseID of the object at the top/center of the Command Console area.
    For an example; if you wanted to find out the Base ID of that Deathclaw running at you (and since we are in the ‘Cheat Section’ of this article, say… you want to kill it instantly), then you would find out the ID for it by opening the Console (“~”) and clicking once on the Deathclaw (it should be ‘frozen’ by opening the Console), which would show the BaseID of it just below, at the top of the Console area. Now, for this example of ‘killing it instantly’; you just have to type in “kill”, then a space, then type in the BaseID you see on the screen, and hit Enter. BOOM. That Deathclaw that was running at you (and you were unprepared for, full of inventory and unable to run, no doubt)? It’s dead. “First Crack At The Gear!” 

    [Note1: If you try ‘clicking on the enemy, then typing KILL, then just hitting ENTER’ right away; it may not work as desired. You may end up killing yourself… Although those steps do work, they do not seem to work 100% of the time [in my testing], therefore, the Suggestion of doing the steps from just a bit above (“clicking to get the ID, but typing in KILL and the ID number”), is recommended – to save from accidentally killing yourself and having to LOAD…]

    [Note2: The BaseID seems to change [in my testing], as in, when a Deathclaw (from our example above) ‘spawns’ (comes out of the ground), it will have one ID (and it seems to be ‘unkillable’ for a short time), and then when it starts to come at you and attack, it will change to another ID – which can then be used in the Command Console to ‘kill’ it. Also, Base Identifiers may be ‘Procedurally Generated’, which is, automatically and repeatedly created and changed, as a game goes on. Although this does not seem to happen for items like Food and Materials, it does seem to happen with Enemies and Gear (Weapons/Armor) – so be sure to take the steps above when trying to manipulate objects around you (eg. ‘kill’-ing an enemy), finding the BaseID each time, to be sure that there will not be a mistake or missed opportunity, to utilize the BaseID in the Console.]

    Want nearly-infinite food?
    Want nearly-infinite materials to build with?
    Want to ‘just build and not worry about going around collecting Junk (to build with)’? 

    Then wonder/wander no more – here is a way to instantly get all the building materials you want!


    [WARNING/Suggestion: Although getting all of the items you could ever want, whenever you want, to ‘Just Build’ – effectively turning the game into “Fallout 4: The Sims Apocalypse” where you just Build and Decorate and work on keeping your Settlers at bases Happy (not that that’s a bad thing) – it can potentially contribute to making the game ‘less exciting’, as it takes away much of the need to go anywhere or do anything (other than keep your Settlers’ Happiness maintained). This isn’t a bad thing necessarily (I have one Character I created just to play around and learn the Build Mechanics with and have fun just building and decorating..). I only mention this because I would like to Suggest to create a separate Character to do this with, or remember that when the game ‘gets kind of boring’, to create a Character where you ‘don’t cheat at all’, to create suspense/tension within the game. No matter how you prefer to play though, I hope you enjoy Fallout 4 as much as I have – and still do… Have fun!]

    I have some Batch Files for Fallout 4 below, which will allow you to ‘type in to the Console what you want’ [Materials to build with, or Food (so you won’t have to worry about Farming or feeding your Settlers)] and you will instantly have a ton of those items on your character.
    With the Items in them listed in Alphabetical Order, I have one file that is for getting Materials (Scrap/Junk to Build with), one file that is for getting Food (to Eat/Cook with) and one that is for getting huge amounts of both in one shot…

    To use these Batch Files in Fallout 4, simply download the Text file(s) and place them into the Fallout 4 game directory/folder, where the game data/files are.
    [Don’t worry, they are just Text Files, but I give directions on how to make your own further down, if you ‘don’t like to download things unknown very much’.]


    To quickly find the Fallout 4 game files location [in Steam, on PC]:

    Go to the Library section in Steam and Right-Click on the “Fallout 4” listing, choosing ‘Properties’.

    In the Properties window that comes up, click on the ‘Local Files’ tab.

    It shows you what Drive the game is on; but to quickly get to the game files themselves, click on the ‘Browse Local Files’ button, which will open a new File Explorer window (Windows).

    This location is where you want to Save the Text Files to (the ‘Batch Files for Fallout 4’), usually it will have a Path like “SteamLibrarysteamappscommonFallout 4” on whatever Drive/Partition you installed the game to.

    In that folder, Download/Save (or ‘Paste’, if you ‘Copied’ the files from another location) the .TXT files, to be able to call them up from the Command Console in-game. 

    Example of how the ‘Batch Files’ (Text Files) look, after being placed in the Fallout 4 Game Folder
    (Click to see Full Size)
    Here are the steps to use the .TXT-format ‘Batch Files’ once they are in the game directory (shown for the file for getting Food, the file for getting Building Materials, and then the file for getting Huge Amounts Of Everything To ‘Just Build’ if you want...):

    1A. To use the file that gives you 1000 of all types of Food (so you don’t have to worry about Farming or Feeding your Settlers for a long time); type in

     bat allbasefood

     in the Command Console and hit Enter. That’s it!  

    1B. You can now close the Console and you’ll find you have 1000 of every type of Food in the game, on your person.

    1C. Go to a Workshop to Store the Food there (otherwise you will be ‘overburdened’ with all of that Food in your pockets) – you will find the Food items under the AID section in your Pip-Boy, as shown below:

    2A. To use the file that gives you 1000 of all types of Materials to build with (all of the Crafting Components, so you don’t have to worry about going out and looking for and collecting Junk items to Scrap for a long time and can ‘Just Build’, if you want to play that way for a while); type in

    bat allbasematerials

     in the Command Console and hit Enter. That’s it! 

    2B. You can now close the Console and you’ll find you have 1000 of every type of Building and Crafting Material in the game, on your person.

    2C. Go to a Workshop to Store the Materials in the Workshop Inventory (otherwise you will be ‘overburdened’ with all of those Crafting Components in your pockets) – you can just hit the STORE ALL JUNK button, to do it in one step.

    For the last one, which gives 9001 of every single type of Food AND Crafting Component in the game [maybe I should have named it “IJUSTWANTTOBUILD.txt”], use the steps below:

    3A. To use the file that gives you 9001 Of All Types Of Everything To ‘Just Build’ With (all of the Crafting Components in the game, so you don’t have to worry about going out and looking for and collecting Food OR Junk items to Scrap, for a long time and can ‘Just Build’); type in

     bat allyourbase9k

    in the Command Console and hit Enter. That’s it! 

    3B. You can now close the Console and you’ll find you have 9001 of every type of Building and Crafting Material in the game, on your person.

    3C. Go to a Workshop to Store the Junk Items (Materials) and the Food (from the AID section in the Pip-Boy), in the Workshop Inventory (otherwise you will be ‘overburdened’ with all of those Every Frelling Thing In The Game For Settlement Building in your pockets).  

    Here is where to Download the Text Files to place into the Fallout 4 directory/folder (the ‘Batch Files’ to use), from the GoogleDrive for The Blog:

    allbasefood.txt file
    allbasematerials.txt file
    allyourbase9k.txt file

    If you don’t like to normally Download things ‘from unknown places/people’ [aren’t we just ‘Friends That Haven’t Met Yet, though, my dear reader?], here is what the Google Drive link looks like when you click on it:

    Still, feel free to Scan the files with your installed Anti-Virus Program(s), or online through something like Virustotal.com (this is actually a good idea to do with anything Downloaded..).

    If you you rather create your own Text Files, to place into your Fallout 4 directory/folder, to run as ‘Batch Files’, to give yourself an amount of these items, instead of fully Downloading the Text Files offered above – then here are the steps to create your own files:

    Is There A Way To Build More, Past The Limit?

    Sadly, there is a limit to how much you can Build in a Settlement – indicated by the SIZE bar in the Upper-Right corner of the screen in Workshop Mode. While this limitation is there to stop us from building so much that it makes the game go down to 1fps in that area, the SIZE limit is pretty conservative [in my opinion] and I found out that there is an easy way to ‘Build More’ – getting past that Build Size Limitation….

    When you see the message, “Nothing More Can Be Built.”, you can just press your lips together and blow, making that weird trumpet sound, after reading the steps below. No Limitations for you! Just follow these steps and you can continue to Build in that Settlement:

    (Note that this is not a Cheat, it does not affect Achievements and it is doable on Console as well as PC)

    • Get some Weapons together on your Character (specifically Guns, as this specific technique does not appear to work with Melee or Thrown in my testing). Apparel and Junk does not work for this either.
    • Bring up the Pip-Boy and Drop the Guns on the ground
    • Close the Pip-Boy and enter Workshop Mode (by Activating the Workshop Bench or holding ‘V’ (on PC) to open Workshop Mode)
    • Look down at the Guns on the ground and STORE them in the Workshop Inventory (careful not to SCRAP them, that is not what we are doing here at the moment!)
    • You should now see your SIZE bar going in reverse and it will even change from Red to Yellow to Green. BOOM. More Room To Bloom. 

    That’s it! You can now build more in that Settlement. Enjoy! If you want to retrieve your Weapons, you can just go into the Workshop Inventory (“Transfer”) and get them back – which means you can repeat these steps over and over, as needed! (Don’t forget to Share your Screenshots on Steam or elsewhere – other people want to see what you can do – and it gives them new ideas, too)

    Although it is possible to get past the Build Limit by simply dropping ‘any item’ and Scrapping it [I recently learned this on the Steam Forum for Fallout 4], this is still not what I was trying to do, with the Steps above. My intention was to STORE the Guns, so that they can still be utilized later – selling them for Bottlecaps, or ‘Breaking Them Down’ and taking their Modifications off to use on other Weapons, or just using them as Weapons in the game on the Character (or given to Settlers to help them fight off Raids/Attackers) –  that is why the Steps above utilize my method. Storing the Guns allows you to continue to use them (as opposed to Scrapping them into Components to Build/Craft with).



    [……I am going to add to this post, as I remember things that I already have forgotten and can’t seem to bring back up at the moment to throw in here; but I still hope someone finds these concepts and Tips helpful, for either starting out in the game or improving your Settlements (there are more advanced concepts to come….. Have fun with Fallout 4!]

    MODERN SWEDISH BEDROOM DESIGNS GO SROP

    Although they are all unique, and I noticed that some of the same elements that deserve to be underlined. First of all, all the bedrooms the images below, with large windows, which are usually thin stylish blinds or curtains. On both sides of a king-size bed is a traditional bedside tables, shelves or chairs for the original. The walls are painted mostly white, but here and there, you will find an interesting color interference: some of the rooms are nice backgrounds to illuminate the room. Details of lighting are particularly interesting to observe. Please take a look at this beautiful gallery bedroom and tell us what information you will find interesting.

    modern swedish bedroom designs

    MODERN SWEDISH BEDROOM DESIGNS

    modern swedish bedroom designs

    MODERN SWEDISH BEDROOM DESIGNS

    modern swedish bedroom designs

    MODERN SWEDISH BEDROOM DESIGNS

    modern swedish bedroom designs

    MODERN SWEDISH BEDROOM DESIGNS

    modern swedish bedroom designs

    MODERN SWEDISH BEDROOM DESIGNS

    My trip to Kuala Lumpur, Malaysia and Singapore, July 2010

    This was my first trip on a budget airline (Air Asia); it definitely changed my opinion of budget airlines. This trip is more a business development and prospecting trip rather than an assignment. On the surface KL does look developed. However I have my doubts regarding the psyche of the Malaysians. I took in the usual site such as the Petronas Tower etc. The weather, the fauna and flora resembles Colombo; I did not enjoy the high humidity and the afternoon thundershowers.

    Singapore was as usual (I have stopped counting the number of times I have been there) very orderly and hit the usual shopping and fun places. In my opinion the Singaporeans have not only developed in terms of the look and feel of the place but also in terms of the psyche of the people. I truly believe that they do think like westerners and the Japanese.

    Let me give a classic example. As mentioned earlier I went to Malaysia and Singapore during the monsoon season and I made an observation. In KL when it rains; like in Sri Lanka the people stopped what ever they were doing and took shelter from the rain. Those who even had umbrellas took shelter as it appear they did not want to get there footwear wet.

    However, in Singapore it was very different. I happened to be out one day early morning (going for a walk) when it started to rain. I was walking pasta a primary school and this is what I saw. A teacher was leading a group of very small children (6-7 years) who were clad in rain gear and they walked in a line and came out of the premises and they walked to the MTR station and got in to the train. Undoubtedly they were going on some sort of educational trip. What does this mean: In my opinion the Singaporeans are teaching their children to face obstacles and overcome / work around / find solutions to them. This is the essence of the psyche of an industrialized nation as opposed to an agrarian nation which generally accepts the affects of the elements as “gods will” or “karma”.

    So even the very small children are trained to deal with a simple thing as the rain and have an attitude of using the right equipment to allow them to go about their daily business. So in adult life they do go and conquer the world economically.

    I can certainly say that in Sri Lanka the vast majority of people have this agrarian psyche. Based on my observations it seems that quite a number of people in Malaysia still do too. So the challenge for those of us who have the privilege of influencing people is to; in some way contribute towards instilling the right attitude rather than anything else. I can say from my experience as a consultant and a trainer I derive more satisfaction in seeing this than my clients make huge profits. I say this because these individuals with the right attitude have the potential to influence / be a role model for the masses in these underdeveloped countries.

    The 1 Minute Workout

    The number one challenge people to give to not working out is time.   So the question fitness professionals should be focused on is what is the LEAST amount of time for working out and still producing the benefits and results that people want and need.
    The great news is that there is a lot of well done research on this subject, and there is a proven workout protocol that produces results with as little as one minute of total work time in a workout and a total workout duration of under 10 minutes including warm-up and cool-down.
    The definitive work on this subject was written by Martin Gibala and is appropriately called “The One Minute Workout”.     In this excellent book he reviews all the related research and results on High Intensity Interval Training including an excellent review on the psychology of exercise as it relates to how people feel before, during and after different types of exercise protocols.     Long story short people really like certain HIIT protocols – even high deconditioned people and high-risk heart disease patients.
    He and his team of researchers proved the effectiveness of the 1-minute workout to produce results and also found the specific physiological mechanisms responsible for the benefits of this protocol.
    1 Minute Workout Protocol

    Warm-up for 3 minutes at an easy pace on any piece of cardiovascular exercise equipment, walking, 
    running, jogging or cycling depending on your preference and fitness level.
    Do a 20 second sprint at your best possible pace (this is all relative to your fitness level)
    Do active recovery at a light pace for 2 minutes
    Perform another 20 second sprint at your best possible pace.
    Do active recovery at a light pace for 2 minutes
    Perform a third and final 20 second sprint at your best possible pace.
    Cool-down for 2 minutes.
    Total workout time – 10 minutes!
    Frequency

    Best results are obtained by repeating this workout 3 times per week BUT even once a week will provide benefits and help maintain a decent level of physical conditioning – the key is intensity NOT duration or frequency.

    Recommended Reading:    The One Minute Workout by Martin Gibala:  https://www.amazon.com/One-Minute-Workout-Science-Smarter-Shorter-ebook/dp/B01IOHQ7RA/ref=sr_1_1_twi_kin_2?s=books&ie=UTF8&qid=1517152066&sr=1-1&keywords=the+one+minute+workout+by+gibalaAvailable in hardcover, paperback or kindle.

    Workout Anytime in Louisville Business First Inbox

    Workout Anytime in Louisville Business First

    Workout Anytime of Louisville, KY was recently in Louisville Business First. The article features Louisville resident, Bobby Paisley. Paisley brought Workout Anytime to the Louisville market, and has been with the brand for four years now. Bobby has been able to successful build the brand and will be opening his third Louisville location this March. Along with fellow fraternity brother from WKU and Regional Developer Greg Parker, they have built the brand in Louisville and surrounding areas in Kentucky.
    You can read the full article here. 

    DECORATING IDEAS FOR GIRLS BEDROOM GOOD

    True, the fairy tale castles and princesses to provide a wide range of ideas for rooms, but today, we would like to show you something new: the heart. You have seen the newspaper attracted to each student a sheet of paper or sticker. It is a known fact: girls love hearts. Therefore, these six theme rooms under furniture in cardiac function. The colors are also typical of girls (pink, light green, yellow, red, light blue). Chairs, pillows, blankets, nothing has escaped the powerful heart-shaped plan.Some these interiors are a little crowded for our taste, but again, this is not our goal manufacturers.

    DECORATING IDEAS FOR GIRLS BEDROOM RED COLOR

    DECORATING IDEAS FOR GIRLS BEDROOM RED COLOR

    DECORATING IDEAS FOR GIRLS BEDROOM YELLOW COLOR

    DECORATING IDEAS FOR GIRLS BEDROOM YELLOW COLOR

    DECORATING IDEAS FOR GIRLS BEDROOM PINK COLOR

    DECORATING IDEAS FOR GIRLS BEDROOM PINK COLOR

    DECORATING IDEAS FOR GIRLS BEDROOM BLUE COLOR

    DECORATING IDEAS FOR GIRLS BEDROOM BLUE COLOR

    DECORATING IDEAS FOR GIRLS BEDROOM

    DECORATING IDEAS FOR GIRLS BEDROOM

    The carb connection

    Carbohydrates are a vital part of the human diet – they are our primary source of energy, and in their natural state they are turned into glucose to provide fuel for all the organs of the body.

    THERE ARE THREE MAIN TYPES OF CARBOHYDRATES:

    1. Simple sugars, or monosaccharides: glucose (blood sugar), and fructose (fruit sugar)

    2. Double sugars, or disaccharides: lactose (milk sugar)

    Diet Start

    3. Complex carbohydrates, or polysaccharides: starches and cellulose (potatoes, rice, grains and dietary fibre).

    The simplest carbohydrate of them all is glucose, which is assimilated immediately by the body. The more complex the carbohydrate’s structure, the longer it takes the body to convert it into energy – so ‘complex’ carbohydrates are the slow burners, because they are higher in more complicated sugars and fibre and thus take longer to break down into energy-giving glucose.

    So why are carbs the bad guys?

    Even though carbohydrates are a vital component of our overall health, there are certain carbs that serve no nutritional purpose whatsoever, and can even cause us harm if consumed too regularly and in large proportions. They are also the main contributors to the escalating obesity problem. So who are these enemies of our health and weight? They are known as refined carbohydrates.

    The problems started the minute we began to process our food and strip out the fibre and nutrients from flour and sugar, to make them look appealingly white. In so doing, we made them nutritionally redundant. Food processing removes magnesium, zinc and chromium from flour and sugar – the three minerals that the body needs to metabolize carbohydrates properly. It also drastically reduces vitamins B1, B2, B3, calcium and iron.

    Junk foods made up of refined flour and sugar, plus nutritionally empty processed fats, colourings, flavourings and preservatives, make up 75 per cent of many people’s diets. These so-called ‘convenience foods’ are ’empty’ calories, which hurtle into the bloodstream, play havoc with insulin and blood- sugar levels and actually deplete the body of essential vitamins and minerals that are needed to perform other important bodily functions. Processed foods have also been stripped of their fibre content, which is essential for controlling insulin production and protecting the body against diseases such as diverticulitis and colon cancer.

    Food Repair Guide: Baking Part 1

    Bread

    Bread, being about the first thing that man made, is also about the easiest. Ordinary bread is only flour, salt, liquid and yeast, well kneaded to mix, and baked. The modern cook with a food processor need not even bother about the kneading (which is only done to spread the yeast really thoroughly through the bread) as the food processor does it all for her. Unless, of course, she enjoys doing battle with balls of dough!

    Ingredients/yeast

    Flours differ but, as long as the flour is of good quality and dry, the differences are a matter of personal taste. Water is the normal mixing liquid and sea salt has a better flavour than table salt.

    If the yeast is fresh and alive, when put in a damp, warm atmosphere, it will rise and grow whether it is incorporated in a dough or alone. Old age kills both compressed and dried yeast, as do extremes of temperature: anything over 110°F/50°C or below standard refrigerator temperature.

    Once the yeast has been creamed by mixing it with sugar and a little warm liquid, it needs only to be thoroughly amalgamated into the dough, by hand or machine.

    Diet Start

    Rising, etc.

    After the yeast has been mixed in, the dough must be left to rise, and in some cases prove. This will happen more or less quickly depending on the ambient temperature, but the longer it takes, the better the bread will be. Elizabeth David, among others, maintains that bread that has been left for 24 hours in a moderately warm kitchen will taste far better than bread that has been ‘hurried’ in a warming oven. However, an hour should be the minimum time — unless you are using a food processor and extra vitamin C to assist the raising.

    If the dough does not rise, it means that the yeast is dead — whether through old age or overheating — and there is nothing you can do about it. Dead yeast has a smell and flavour not unlike dead cats and is totally unrevivable. Throw it out and start again.

    Once you have mastered the basic techniques of bread making, all fancy breads are merely an elaboration on them. Most bakery books are extremely explicit in their instructions.

    Cakes

    Raising agents

    Most cakes use eggs or chemical raising agents rather than yeast. The lighter sponges use whisked egg white; heavier sponges or fruit cakes use whole eggs or a combination of whole eggs and baking powder or bicarbonate of soda. These work by giving off gases when heated, thereby raising the mixture. The more chemical raising agent one uses, the lighter, dryer and less keeping the cake will be. Thus, fresh light sponges or angel cakes should be eaten within 24 hours to be at their best; a rich Madeira cake will keep several weeks; a fruit cake several months.

    Mixing

    The early mixing processes in all cake making are important, be it beating eggs and sugar to a ribbon or creaming butter and sugar for Victoria sponges. In both cases, early and thorough beating ensures that the cake will remain moist. Beating later in the process when the flour has been added will make the cake tough, heavy and elastic. Obviously, beating a light sponge after the egg white has been folded in would defeat the purpose of the operation.

    For cakes that need to hold a filling in place — such as a cherry Madeira where you are attempting to keep the cherries in suspension — do not add all the liquid until you are sure that the full amount will not make the mixture too liquid to support the fruit.

    Packet mixtures

    If you feel that you cannot face the traumas of total cake making, there are a great number of excellent packet cake mixes on the market and you might be well advised to give up the whole business of being a home baker and use one of them.

    Cooking

    Follow the instructions in the recipe (or on the packet) for baking times and temperatures but do check yourself, as your oven may not behave exactly as the instructions say it should. Do not, however, continually open and shut the oven, as you will kill whatever chance the poor thing had of rising evenly in a constant heat. Similarly, when you test it, do not be too vigorous. If a light sponge gets a fat skewer stuck in it, it will break the crust and release half the air being carefully husbanded inside. Press the sponge very gently with your finger and, if it resists, it will be done. A more robust cake will stand the skewer treatment but, even then, do not do it more than you must.

    Turning out

    Whether the mixture is from a packet or home-made, it is most important that you are able to get it out of the tin when it is cooked. Greasing and flouring tins should work but has been known, only too often, not to — especially if the butter was salty! Invest in one, or several, loose-bottomed cake tins, which guarantee complete success — not only for cakes but for pâtés, mousses, jellies or anything else that you fear may lurk shyly in its container and refuse to emerge in public. If the mixture is very liquid, as in a very light sponge, line the tin with greaseproof paper to prevent it leaking out the bottom.

    Teenager’s Room Rockstar Design For Real RockStar

    Design of this room is reserved for your child who likes to play music and have a dream to be a rockstar. where in this room like rockstar there are some tools to play music, like a music studio in the bedroom. with a very attractive color design coupled with music playing equipment such as guitar, drums and other. expected to design the rooms in such a way to make your child feel more comfortable at home and hone his ability in terms of playing music

    Teenager’s Room Rockstar or Musician Themed

    Teenager’s Room Rockstar or Musician Themed

    Teenager’s Room Rockstar Design For Real RockStar

    Teenager’s Room Rockstar Design For Real RockStar

    Teenager’s Room Rockstar or Musician Design

    Teenager’s Room Rockstar or Musician Design

    9 Benefits of Orange Jasmine for Health and Beauty

    9 BENEFITS OF ORANGE JASMINE FOR HEALTH AND BEAUTY

    9 Benefitsof Orange Jasminefor Health and BeautyOrange jasmine (Murraya paniculata L.) usually grows wild on the edge of the forest, in the undergrowth, and guardrail garden and planted as an ornamental plant in the yard. Such as ylang and jasmine flowers, yellow flowers are also often used for traditional medicine. Parts of plants that can be used is the leaves, twigs and roots. Skins and stems are also useful for medicine.
    Leaves and twigs are useful in overcoming inflammation of the testicles (orchitis), could also overcome inflammation of the airways (bronchitis), urinary tract infections, gonorrhea, vaginal discharge, and come irregular menstruation, body fat overload, and slimming the body, pain ulcer (ulcer), dental pain and soften the skin.
    9 Benefits of Orange Jasmine for Health and Beauty - 1
    Its roots are also useful for treating bruises caused by collision or hit, rheumatic pain, sprains and insect bites and poisonous snakes, boils, eczema and scabies. While the bark is also useful to overcome tooth pain, pain due to open sores in the skin or mucous membranes (ulcers).
    1. Can Smooth Skin
    Yellow leaves are still fresh as much as 30 g washed and then pounded until creamed. Add 1 cup of water was while in the mix with the average. The material is then scrub the skin before bedtime.
    2. Can Smooth Menstruation
    Yellow leaves and leaves of henna (Lawsonia inermis) each fresh ingredients as many handheld ½, 1 finger rhizome of ginger leaves, washed and cut into pieces as needed. Add 3 cups water was then boiled until the remaining 1 cup water. After the cold filtered water, then drink 2 times a day, each ½ cup.
    3. Treating Urinary Tract Infections
    Yellow leaves are still fresh as much as 35 g washed and then add 3 cups water. Boil until the water remaining half. After all cold filtered and taken 3 times a day, each is ½ cup.
    4. Inflammation of the Testicles
    Provide 9 sheets of yellow leaves are still fresh as much as 60 g and bitter herbs as much as 35 g washed and then boiled in 3 cups water until the remaining 1 cup water. Once everything is cold filtered, then taken 2 times a day, each ½ cup. Do it every day until cured.
    9 Benefits of Orange Jasmine for Health and Beauty - 2
    5. Can Slimming Body
    Yellow leaves are still fresh and the leaves of noni (Morinda citrifolia) each and a total of a handful of Intersection dribbles too much as half a little finger until finely ground. Add 1 cup cooking water, stirring until evenly distributed. Wring with a piece of cloth. Water that is collected while drunk in the morning before eating.
    6. Can Treat Toothache
    Oil that comes out of the bark of yellow flowers are already burned dripped on the hollow.
    7. Can Treat Arthritic Joints
    Orange Jasmine root and root (Lantana camara) washed, then add 3 pairs of chicken legs. And all the ingredients are cut into pieces as needed and then add enough water to be submerged. All the ingredients are then cooked. Once cooked and the water is drunk warm.
    8. Can Heal Bruises
    Orange Jasmine and glass plate, respectively, and the fresh leaves, the same lots, washed and then finely ground. Add some wine while stirring on a fire. Then Warm taped at the bruised body.
    9. Can Treat Boils
    Dried yellow root that is as much as 30 g washed and cut into pieces as needed. Boil 3 cups of water until the water boiled only the remaining l glasses. Once cool then filtered then drink. In day 2 times, each ½ cup.

    Okay, that was it some yellow flowers benefits as a traditional medicine to cure various diseases. Hopefully article 9 Benefits of Orange Jasminefor Health and Beautycan we share today can be beneficial for you. Do not forget to always visit the website abouthealthbenefits.xyz to seek other health articles. Thank You.

    Globesity

    THE RISKS FROM OBESITY

    Being overweight can induce:

    ¨ Diabetes (type 2: non-insulin‑dependent)

    ¨ Coronary heart disease and strokes.

    It increases the risks of:

    ¨ Cancer of the colon, prostate, uterus, cervix, breasts and ovaries

    ¨ Gall-bladder disease

    ¨ Musculoskeletal disorders and respiratory problems.

    We live in a world where half the population seems to be obsessed by dieting, while the other half is suffering from starvation and malnutrition. We have no control over the natural disasters that leave millions fighting to find enough food to survive, but why is it that so many people — not just in the Western world, but also in developing countries — are becoming overweight, leading to soaring levels of diabetes, cardiovascular disease and certain cancers?

    We may have made huge advances in technology, but we seem to have lost our connection to nature, and nowhere is this better illustrated than in the food we eat. Our meat is sold in sterile packaging, and contains antibiotics, growth hormones and pesticide residue. We eat (well, some of us eat) fruit and vegetables that are sprayed, waxed, dyed and sometimes irradiated to make them look attractive. The grains that form the bulk of many people’s diets are stripped of their fibre and nutrient content. And the milk we drink is pasteurized.

    Diet Start

    Because there is so much choice, so little time and sometimes so little money, many people choose the convenient pre-packaged or fast-food option, rather than insisting on good-quality, naturally produced, locally available produce. They would rather sit and watch a cookery programme on television while eating a TV dinner or a take-out than get into the kitchen and cook a healthy meal for themselves.

    According to the World Health Organization (WHO), in 1995 there were an estimated 200 million obese adults worldwide, and by 2000 that figure had increased to 300 million. But obesity is not just a problem restricted to adults -25 per cent of children and adolescents in the US are overweight. The problem is beginning to replace malnutrition and infectious diseases as the most significant contributor to ill health worldwide. Obesity is now recognized as a disease in its own right, but one that is largely preventable through changes in lifestyle – especially diet.

    A lesson from dietary history

    For years we have been fed the information that a low-fat/high-carbohydrate diet is the healthiest one for us. The ideal ratio, based on our calorie intake, is 55 per cent carbs, 15 per cent protein and 30 per cent fats. This ratio may work for some individuals, but it certainly isn’t right for everyone, particularly those whose carbohydrate intake is based on the wrong sort of carbs.

    One of the most thought-provoking arguments for reducing the amount and type of carbohydrates that we eat is the story of Palaeolithic people. Genetically, there is very little difference between ourselves and our hunter- gatherer ancestors, although our diet has certainly changed.

    Palaeolithic people were treading the Earth thousands of years before we started to cultivate crops and rear animals for food, and according to scientists they existed on a diet that was primarily protein. Between 60 and 90 per cent of their diet consisted of game animals, eggs, birds, reptiles and insects. The rest comprised green leafy vegetables and berries. Obviously they were leading a far more active life than the average 21st-century human being, but their diet must have been in part responsible for their healthy bones, flawless teeth and good musculature.

    It was only at around the time of the agricultural revolution, about 10,000 years ago, that we started to rely on starchy vegetables such as potatoes and cereal crops for the bulk of our diet, and lifestyles became more sedentary. By 4,000 years ago the effects of the change in diet were beginning to be seen in the human body:

    ¨ There was a reduction in people’s stature

    ¨ Dental decay and malformation of the jaw had become widespread

    ¨ Disease and epidemics were starting to shorten the human lifespan.

    Fads Pose Dangers, Don’t Listen to Dietary Fads

    However, we need to be careful on this question of diet. Many different ideas are prevalent today. Don’t believe all you hear. There may be some elements of truth in a few of these dietary fads, but usually there is some foolish notion hidden underneath that is neither in harmony with science nor with common sense. Don’t be misled.

    Regardless of the many fantastic claims that you may hear, there is no one perfect food. There is none that will meet all the needs of the body any more than there is one perfect material that will serve every purpose in building a house. The best diets are those in which there is plenty of variety. Then if any particular element is lacking in one food, it may be amply provided in another. This is one excellent way of avoiding deficiencies in your diet.

    Variety is most important. But it is not the complete answer. We must also use discretion in the choice of foods. Some things that may look tasty are not always healthful and nutritious. Foods that are highly refined are less likely to contain the vital elements to meet the needs of the body. Modern food processing may have its good points. But sometimes the vitamins and minerals are lost in the refining process. It is better to use fresh foods whenever they are available. But be sure that they are really fresh.

    Diet Start

    Some people tend to think that malnutrition is a problem among the less-favored classes of the world. While this is true, it is surprising how often those with higher incomes also suffer from a different type of malnutrition. They eat plenty of food, but mostly of the wrong type. This so-called “hidden hunger” is very common in large cities, where more artificial living conditions prevail. Modern methods of marketing are providing a wider range of foods. But far too many people still prefer to live on devitalized foods that are woefully inadequate. It is these devitalized foods that lead to hidden hunger.

    Such diets fail to provide the body with the right building materials that will keep it functioning properly. Foods that contain a high concentration of sugar and other carbohydrates may provide energy, but other important elements are usually lacking. Soon the organs begin to lose their normal powers of operation. The vital processes of the body are slowed down, and a toxic condition develops. The delicate balance of nature is upset, and the whole body suffers.

    It is amazing the amount of food that one person may consume in his lifetime. Someone has estimated that we eat up to 1,400 times our own weight in a lifetime of seventy years! Think of how much money we spend in buying all this food! Surely such an expenditure as this is worthy of our closest study. Are we buying health, or weakness and disease? A balanced diet is the very best type of insurance against those degenerative diseases so common today.

    It is true that diet alone is not the answer to all of our health problems. Other things must also be considered. But a well-balanced diet will always help to restore those body tissues that have been laid waste by serious disease. And what fun we can have while we are getting well again! So much depends on the attitude of the mind.

    Mental Attitudes Important

    Centuries ago the wise man gave us a great scientific truth when he said, “A merry heart doeth good like a medicine.” This is absolutely true. It is the optimistic person who usually makes a good recovery. Because he is happy in himself and confident in the future, his health naturally begins to improve. His whole body responds to the sheer joy of living.

    But the wise man did not stop there. He also added these significant words: “A broken spirit drieth the bones.” This observation is just as true as the other. A pessimistic attitude soon affects the whole body. It slows down the circulation of the blood. It interferes with good digestion. It takes all the joy out of living. In the end, it may so completely change the individual that he becomes old and worn out long before his time.

    Our mental attitudes are very important, particularly as they affect this question of diet. Many of us are shortening our lives without fully realizing what we are doing. Some of us eat too much, often for no other reason than to soothe our injured feelings. Or perhaps we do not take time to eat sensible meals. We grab something and run. We are in too much of a hurry. Then we wonder why we are weak and sick. We do not seem to realize that our diet has much to do with our endurance and also with our ability to resist disease. All the vitamin pills in the world will not make up for the lack of a sensible way of living.

    Millions of people are spending fortunes trying to win back their lost figures and restore their flagging energies. All they needed was to apply a little common sense in the first place. No one can hope to have an attractive appearance, a healthy skin, and a clear mind unless he is willing to use discretion in choosing his meals. Even good foods, if taken to excess, may destroy the vitality of the body. Anything that is overdone may cause trouble, even too many vitamins.

    A balanced diet is the very foundation of good living. To keep the body functioning smoothly and efficiently, it must be supplied with a constant stream of essential nutrients. This must be clear to all. Yet, it is a shocking fact that many farmers and dairymen are more interested in how they feed their cattle than in how they feed their children! Of course, it pays to see that cattle are well fed. But isn’t it time we begin to think about ourselves and our children as well?

    Today, thanks to modern medical discoveries, we have less to fear from serious infections. But degenerative diseases are becoming more frequent on every hand. How can these be avoided in your own particular case? This is something you should feel free to discuss with your own family doctor. He is the best one to advise you on such matters. But there is no question that a good, sensible diet will always help. And when we follow such a program, we will feel stronger and more energetic, our mealtimes will be happier, and we can look forward to enjoying better health for years.

    The Role of B-Vitamins in Preventing Brain Loss

    One in five people older than 70 suffers from cognitive impairment which will progress to dementia and death in half of these people within five years.  So it is very important to address all the modifiable risk factors for cognitive impairment.   One of these risk factors is elevated homocysteine which is a strong, independent risk factor for Dementia, Alzheimer’s Disease, and Heart Disease.  
    One of the longest and most comprehensive studies ever done showed that one in six cases of Alzheimer’s Disease can be caused by increased homocysteine levels.
    In order to process homocysteine properly the body needs adequate levels of Folic Acid (Vitamin B-9), vitamin B12, and Vitamin B6.   A double-blind randomized controlled trial showed that the reduction of homocysteine by B Vitamins can slow the rate of accelerated brain atrophy in people with mild cognitive impairment which is often the first step towards Alzheimer’s Disease.
    Another study showed that B-Vitamins can reduce brain loss in areas prone to the Alzheimer’s Disease process. 
    Other Benefits of B-Vitamins
    B-Vitamins as a group are incredible important to a wide range of cellular and metabolic functions from energy production to production of hormones. Benefits of optimal levels include increased energy, improved mood, reduction of allergy symptoms, help preserve vision, help to maintain bone strength, and help prevent heart disease and stroke.
    How do I get B-Vitamins?
    Although it is possible to get the RDA of B-Vitamins through diet alone it requires a carefully planned diet and for vegetarians it is very challenging because there is no vitamin B-12 in vegetables. Milk, yogurt and cheese, along with eggs, are the only vegetarian food items that naturally contain significant levels of vitamin B12.
    In addition many people have conditions which prevent optimal absorption and cellular uptake of certain B-Vitamins such as Folic Acid.   Each of the key B-Vitamins come in several forms with some being much more active and effective than others.   When everything works right the body can convert other forms to the active forms, but there are many things that interfere with this process.
    For example Intrinsic factor produced in the stomach is what allows the intestines to absorb this vitamin.  Not everyone produces intrinsic factor so common sources of B-12 are not effective.
    Also since B-Vitamins are water-soluble excess amounts are easily and safely excreted so taking a high quality B-Vitamin Supplement or Multiple Vitamin with activated forms of B-Vitamins in adequate amounts is the safest way to cover yourself.    In addition, although each B-Vitamin performs critical functions in isolation they also work together to optimize many functions so taking a complete B-Vitamin Supplement is highly recommended.
    What are all the B-Vitamins?

    B- Vitamin          Active Form                                                    Inactive Form
    B-1                        Benfotiamine                                                Thiamine
    B-2                        Riboflavin-5-phophate                                 Flavin Monocleotide
    B-3                        Niacinamide                                                 NAD                                        
    B-5                        Panthothenic Acid                                         None                   
    B-6                        Pyridoxal-5-phospate                                    Pyridoxine Hydrochloride
    B-7                        Biotin                                                             None
    B-9                        Methyltetrahydrofolate  aka Metafolin         Folic Acid                                         
    B-12                      MethylCobalamin                                         Cobalamin
    Can you take too much of the B-Vitamins?
    For certain ones the answer is yes!  You should not take in more than 800mcg of folic acid supplement.  Too much can mask a condition called pernicious anemia.  Multiple Vitamins and B-Complex Supplements will contain 400 – 800mcg and more from diet is not a problem.
    For vitamin B-6 intake above 200mg per day is not recommended.  Again multiple vitamins and B-Complex will generally contain less than this amount and more from food is not an issue.
    Regular “Niacin” can cause significant skin flushing and itching, but this is harmless although it can be very uncomfortable.    Extremely high dose niacin can be used to treat high cholesterol levels but the regular form that causes flushing can also cause liver issues at high levels.   This is also true of “time-released” forms.     The best form for use for cholesterol is “Flush Free Niacin” aka Inositol Hexiniacinate as it will not cause these issues.   NAD (Nicotinomide Adenine Nucleotide) is very safe but there is no reason to take more than 10mg per day.
    As always do not take any supplement when pregnant without consulting your registered health care professional.

    Paperless Mission #9: Setting Up Your Class with Evernote

    This is the ninth installment in my Go Paperless! Challenge Series. You can check out the other entries in the series here. Also be sure to link up with my Paperless Challenge Linky!

    Mission #9: Set Up Your Class with Evernote

    Today’s mission assumes that your class has easy access to technology. I teach in a 1:1 iPad setting, but I realize how blessed I am to have this and how few people — especially at the elementary level — get to do this. For those of you who have less access to classroom technology, I’m including modifications that you’ll be able to use at the end of the article.

    It’s been a couple months since I started drinking the Evernote Kool-Aid, and I’m still loving it. I don’t have to worry about losing papers or information, and it has become my repository for just about everything. For the first time in my professional live, I feel like I’m getting a handle on organization. But then I see this:

    And I’m reminded that just because I’m organized, doesn’t mean that my students are. In fact, all year long my fourth graders have been struggling with keeping track of class notes, transporting work between home and school, and remembering what materials to use to study for tests and quizzes. Part of that unquestionably comes with the age and maturity levels of 10-year-olds, but given how awesome technology has become, I knew there had to be a better way.

    Enter student Evernote accounts. My students used Evernote on their iPads for the last 6 weeks of school, and I’ve been very pleased with the results. Here’s how we set it up.

    Step #1: Register for new Evernote accounts.

    This step can be done on either a computer or an iPad. (My pics will show the iPad view.) Students will need to have an email address in order to complete registration, but this can be tricky with students who are under the age of 13 since many of the students don’t have email yet. One work around that we found was to set up a class email address on Gmail (ex: [email protected]). Then, you can add the “+”symbol to the end of the username along with a string of letters and/or numbers before the “@gmail.com” ending. Evernote thinks all of these are different addresses, but Gmail doesn’t pay attention to anything after the “+” symbol, so everything will go back to the “fakeeberopolis” account. This lets students register without ever giving them an email address.

    I had students put their lunch account numbers after the plus symbol, but names or other number combinations would work too. You just have to have the info after the “+” symbol be unique to each student so Evernote doesn’t think they’ve already registered. 

    I let the students choose their own usernames and passwords, and I had them record those in a safe place so they could share them with parents. Next year, I’m likely to collect the information as well so I can easily help the students recover it. They don’t sign in and out of Evernote usually — they just stay logged in, so many of them forget.

    Step #2: Build Notebooks for the Subject Areas

    My students created notebooks for Reading, Writing, Word Study, Math, Science, and Social Studies. They later added notebooks for their Spanish and Music classes. During the set-up phase, we talked about the differences between notebooks and notes and how to move notes from one notebook to another. Next year, when I start this from the beginning of the year, we’ll also talk a lot about tagging notes to make them easier to find.
     

    Why Student Evernote Notebooks Rock

    1. More instructional time because transitions are so easy. Transitions between subjects used to take us forever because students would forget to grab a notebook or not have all the materials ready on time. Now transitions are just a quick stretch or brain break. They have all of their notes right in front of them already. We’re abandoning the cluttered bins and drawers.

    2. Students are more accountable and prepared. We don’t have to worry about forgetting work at home or getting lost between home and school. It’s all in one place. In addition, students are able to create more comprehensive class notes. If we read an article using GoodReader, students can save it to their Evernote notebook. If we develop an anchor chart as a class, students can take a picture of it and add it to their notes to refer back to long after it’s gone from the classroom display. If they make a model of different types of triangles using toothpicks, they can photograph their work and add in captions later. More learning gets archived than we’d ever accomplish with a paper model.

    3. Everything is portable between home and school. Students don’t get to take their iPads home, but as long as they save their work in Evernote, they can access it from any computer or mobile device. It also means that students aren’t leaving important readings or materials at school when they need to study for a test. I’ve had many frustrated parents complain that their child wasn’t bringing home the right materials to review for tests this year — especially because we don’t use traditional textbooks at my school — and this remedies all of that.

    Another portability example is that I’ve also had students use Evernote as a word processor when they’re working on longer writing assignments because they can pick up their work between home and school. (In the future, I’d like to use Google Drive as their word processor, but until we get there as a school, this is an acceptable alternative.) Once students are ready to turn in a finished piece of writing, they copy and paste it into Pages, clean up the formatting, and turn it in through Edmodo. It has worked brilliantly this term, and I’m seeing much longer, more developed pieces of writing at all stages of the writing process now. I really think the ease of this process has played a role.

    Now that we’re using Evernote regularly in the classroom, I can’t imagine ever going back. While I will miss the massive influx of office supplies (composition books, notebooks, etc) at the start of the next school year, I’m falling in love with the fact that the only things I take home with me each night are my laptop and iPad. Going paperless has been a glorious thing.

    What are some ways you could use Evernote with your students? I’d love to hear about it in the comments section!

    ROOM SEVEN LEVITATION HOTEL PARIS DESIGN

    SEVEN LEVITATION HOTEL PARIS

    The Last weekend we were invited to spend a night in the bedroom of SEVEN LEVITATION Hotel Paris … A change of scenery, enchanting, and very pleasant … We’ve tested since the beginning of dozens of hotels – from very luxurious to the simple – but SEVEN Hotel remains one of our fondest memories in terms of wellbeing! We literally left “floating”in this room LEVITATION, amid clouds … Here, the amenities of modern life are available starting with a Nespresso coffee machine with tea and coffee and an iPod docking station to listen to your favorite music in this extraordinary place. You will also find a flat screen TV with 4 channels olfactory delight your senses!

    The room of the hotel LEVITATION SEVEN is also a premium bedding, large shower – where you can shower couple – air conditioning, a desk … So comfortable!

    Above a photo of the room SUSPENDED BATH offering a superb tub suspended, and below a small photo of the ABSOLUTE LEVITATION!

    SEVEN LEVITATION HOTEL PARIS

    SEVEN LEVITATION HOTEL PARIS

    SEVEN LEVITATION HOTEL PARIS

    a passenger train in India had a most unusual issue, 22 carriages carrying 1000 people, got disconnected from the engine, and the emergency brakes didn’t work to stop it, it rolled backward 7 miles

    http://www.bbc.com/news/av/world-asia-india-43697965/engineless-runaway-train-in-india-gives-passengers-a-scare

    And More: How To Pronounce “ASUS” (Text-Only Version)

    This is a subject that is only lightly debated on the odd game or tech forum, and like the ‘how to pronounce GIF’ argument/discussions, I almost don’t want to clear things up… but as with my earlier article on ‘How To Pronounce “GIF”‘ [found here: http://gametipsandmore.blogspot.ca/2013/05/and-more-gif-is-pronounced-jiff-like.html ], I suppose with only this little post on this lowly blog that is mostly about games (with the odd article on editing), I won’t really change things.. so here’goes:

    The reason this came up at all, was that I am increasingly hearing people say their differing versions of how to pronounce the word in videos. Although most people seem to utilize either (i)“ay-zeus” (which sounds like saying, “Hey, Zeus [the Greek ruler-god of the sky], how are ya?”), or they say (ii)“ay-suss” (which sounds like a way of saying, “hey, sis, how are yah?”), some even say (iii)“ass-uhs” (which sounds like “Ask us a question” (with a silent k) or almost like “Asses” but with an ‘ugh’ at the end) [although I think that last version is just an excuse for some to say “ass” while at work, haha]. While I myself was mainly using the second version since I started working as a Computer Service Technician, there have been a couple of “Official” sources published on the intertubes since then.

    Wikipedia, [arguably] a source of good information [I say arguable because ‘anyone’ can edit it to say almost anything, many people with their own agendas; but mainly it remains a source of ‘good’ info], lists phonetics for the word’s pronunciation in their article as: (/ˈss/), which is closer to the first form (i) from above, than the others (but with a softer ‘s’ sound than a ‘z’ sound)..

    Engadget, a technology and-related-science information site, posted a video in 2010 [found here: http://www.engadget.com/2010/12/17/how-to-pronounce-asus-video/ ] which gives a “from now on”/Official way of pronouncing the company’s name, from the company itself: “ay-suss”, which is closer to the second form (ii) from above, than the others.

    Prior to this, around the turn of the millennium, I myself was searching for some ‘official’ form of how to say the word, and the only source at that time was the ASUS website, which stated that the name came from the concept of the Greek mythological creature, Pegasus. This suggested to me (there was no ‘official statement’ on the website itself of pronunciation) to say, “ah-sus” (the second half of the name Pegasus), which is actually closer to the third form (iii) from above, which sort of sounds like “asses” but with more of an ‘uh’ sound near the end instead of an ‘eh’. This is how I would type it: “ah-sus”.

    So where does that leave things today and how is ASUS actually pronounced, then?

    Since there has been an ‘Official” statement, with example, we have no choice but to go with Endgadget’s exposé on the issue, which gives the pronunciation of “ay-suss” (ii).
    What is important to note here though, is that it is not just said the way it is typed here. In the video at Engadget’s site, the woman demonstrating the Official way to say the word purses her lips when she says, “suss”. Therefore, it is not just a plain “suss”, it is more akin to “soos”, which sounds almost like the Dr.Seuss name that is on all those kids’ reading books.
    If you ask me, this makes things a little more confused than it should be, because the sound [I don’t know the phonetic symbol for it offhand but it is present in how French-speakers say the letter “Y” in their alphabet, with pursed or puckered lips] is almost exactly between “suss” and “soos”, and yet it is neither of those.
    At least the video does clear up one thing: the beginning of the word ASUS. It is not “ah” (short form of the letter A) it is more like “ay” (long form of the letter A). So then, the officially-demonstrated way of saying the company name is:

    “ay” (almost, but not quite, the long form of the letter A) and then a sound that is exactly between “suss” and “soos” (with pursed/puckered lips)


    That ended more complicated than I thought…

    Personal Note/Opinion:

    While that issue is now solved and ‘written in stone’, as it comes from ASUS itself (thanks mainly to Engadget), I have to end this post saying that I am left wondering why they changed the pronunciation from [what appeared to be] their etymological starting point. What I mean is: their website states the name came from the name “Pegasus”, but [in English anyway] we do not say “peg-ay-suss”, we say “peg-ah-suss”.
    Nevermind, I think I just figured out my own query, just by typing that in and saying it out loud: I believe that they changed the pronunciation from [how we say the mythological creature’s name in English] “ah-suss” to something more akin to “ay-suss” to distance themselves from the sound of, well, “asses”. I guess I can’t say I blame them. 

    I hope this article has helped, even if it only made things more complicated. That’s helping, isn’t it?

    This has been a Public Service Announcement by The Game Tips And More Blog

    Cellulite Breakdown and Essential Detoxification part 1

    Waist Disposal

    `Excess fat is nothing less than a poison depot in an over-acid organism.’ These words were uttered half a century ago by Danish physician Kristine Nolfi — an expert in healing the body through diet. They lie at the core of the cellulite phenomenon. One of your body’s most effective ecological mechanisms for protecting itself from excessive poisons taken in through food, air and water or produced from within as a by-product of metabolism is to lock these toxic materials into fat cells. In the case of cellulite this natural protective mechanism goes one stage further — encasing these wastes in the interstitial fluids and ground substance by binding them within hardened connective tissue. There they sit year after year producing jodhpur thighs.

    Diet Start

    Personal Energy Crisis

    This whole self-protective process is perfectly normal and, all in all, functions rather well, except for two things. First, in the presence of a high level of female hormones it tends to turn intocellulite. Second, it tends to deplete your energy — not only on a cellular level so metabolic processes don’t function in an optimal way but overall so you are prone to fatigue and need stimulants such as coffee to get you going and to keep you going. For in any body which has a high level of waste stored in its cells, much of the available energy is channelled into trying to cope with these wastes instead of being used to keep metabolic processes functioning at a high level of efficiency. In broad terms you sense a lack of overall vitality and over the years develop a tendency to become chronically tired — sometimes so much so that it can even become very difficult to make the effort to help yourself. To shed cellulite you need first to help your body detoxify itself and eliminate the pockets of static tissues where, like stagnant ponds in a meadow, toxicity has been allowed to accumulate.

    A lot has been written in recent years about detoxification. Some of it can sound quite mystifying. But the whole process is really quite simple. The reason you have built up these pockets of wastes is simply that your body is continually having to cope with more poisons than it can eliminate in the normal day- to-day course of events. Remove some of the burden of what is creating this excess toxicity in your system by laying aside coffee, alcohol and over-processed foods complete with chemical additives for a time, and you are halfway there. Add to that a very simple and temporary regime designed to trigger rapid detoxification, some movement and some external help, and quite naturally you trigger your body’s own mechanisms for clearing out the junk. This is the first step in the Cellulite Revolution. There are lots of ways you can do it but the simplest of all to begin with is to go on a two-or-three-day applefast.

    Applemagic

    The apple has long been valued as health tonic, medicine, cosmetic and bowel-regulator all in one. Apples are low in acidity to help balance stored bodily wastes which tend to be acidic. They stimulate the flow of saliva in the mouth and clear away debris from the teeth. Eating raw fresh apples stimulates circulation in the gums too. In folk medicine the apple was traditionally used for eliminating obesity (in part no doubt because of its detoxifying ability) as well as for the treatment of skin problems, bladder inflammation, anaemia, insomnia, intestinal parasites and even bad breath. In recent years we have come to appreciate the kind of fibre apples contain. In addition to cellulose (the most common variety of fibre such as that in bran which binds water and increases faecal bulk), apples are also rich in pectin — a special form of fibre with exceptional detoxification properties. Unlike cellulose, pectin does not bind water. It is water-soluble. Pectin has no influence on faecal bulking, but it can be an excellent substance to help lower cholesterol and for eliminating bile acids from the intestines. Also, and in many ways most important of all for keeping cellulite away, pectin is a natural chelating agent for binding dangerous heavy metals in the body such as aluminium, cadmium, mercury and lead, and eliminating them.

    The trip to Hyderabad India

    I am starting my next assignment on the 3rd of October 2009 in Hyderabad India. This will be my 4th trip to India in the last 2 years. Going to india is a funny thing for me as I cant wait to get there. Once I am there I get the feeling that I need to get back home (Sri Lanka) soon.

    I have applied for my visa nd waiting to collect it. will do it tomorrow.

    “Can You Guess Where The Screenshot Below Is From?”, The Game Tips And More Blog’s Game Screenshot Identification Contest, Re-Starts Again Today! [Updated 2018-02-01 – Answer Image]

    It’s the 15th of the month – and it is time for something that I want to start up again (and not only because I have over 50,000 Screenshots burning a hole in my pocket, but mostly that) – something that I had going for a short time, three long years ago…

    The Next Installment of The Game Tips And More Blog’s ‘New-ish-sorta-but-not-really’ Contest:

    “Can You Guess Where The Screenshot Below Is From?”

    (A Game Screenshot Identification Contest)

    Having a ‘grand re-opening’ once again today – January 15th, 2018!

    All you have to do to win this contest, is contact me in any way you can (eg. Comment on this article
    below, Twitter profile tweet, email me or Comment/PrivateMessage TheBlog’s Steam Account by the end of the month, with these two items within your message:

    1. Your guess for the game the image is from.
    2. Information on how to contact you back (to receive Steam game gifts, etc) if you win.
    That’s it!
    **[Just a quick note to be careful not to include any information you do not wish to share ‘publicly’ when posting in the Comments area below or at Steam or sending a Twitter profile Tweet, as these messages are seen by ‘everyone’]


    Correct answers submitted by the end of the month (beginning at the time of this posting) will be chosen from randomly, where one Skillful Identifier will receive this month’s contest prize – which is: a gifted game from the Steam online store!

    [Note: Although I have been collecting Games on Steam over the past few Years, during Steam Sales,
    due to how Steam has changed Gifting games through Steam recently, you will have to temporarily become a Friend
    of TheBlog’s Steam Account (to receive the game – after receiving your Gifted Game, you may Unfriend of course)]
    Winners will also be announced in bold, large lettered-text, here on this posting and will thereby be immortalized on The Intertubes in perpetuity, proving to all other comers that you were “The Ultimate Game Screenshot Guesser Thingy Person” [aka. Gamer]!

    Previous Editions of this Contest [to ‘see how it works’] can be found at TheBlog, here:

    Can You Guess Where The Screenshot Below Is From – Contest #1
    Can You Guess Where The Screenshot Below Is From – Contest #2
    Can You Guess Where The Screenshot Below Is From – Contest #3

    Are you ready? Here then, is the Screenshot image for this month, below:

    [As you can see, the image is a portion of a full screen capture; but don’t worry – the image used for the contest will never be ‘too’ obscure or small (for example, it will never be ‘just the end of a wooden log’ or anything like that)]

    Update!

    A week has gone by and there have been no correct guesses received yet… So, here is a HINT image; (an enlarged area portion of the Screenshot for this month’s Contest)! Ready?

    Here is the HINT image (with enlarged portion revealed), below:

    [Click the Image to see it at a slightly-larger Full Size – and as you can see, the image is a larger portion of the full screen capture; but don’t worry – the image used for the contest will never be ‘too’ obscure or small (for example, it will never be ‘just the end of a wooden log’ or anything like that)]

    At the end of the Month, if noone has guessed correctly by then, I will return here and reveal the full Mystery Screenshot and the Game it was from – Good Luck, Gamers!

    Update!
    It has been two weeks since the Contest began and there have been no correct submissions! Aww….

    To end The Mystery, here is the answer for this month’s edition of
    ‘Can You Guess Where The Screenshot Below Is From’ (2018-01):


    The Answer for this month’s Contest could have been: “Marvel Heroes” or “Marvel Heroes Omega” or “Marvel Heros” or “I can’t believe they cancelled this great game that I only just recently discovered existed especially with all the future Marvel movies coming out what happened this timeline sucks”. Click to see Full Size

    Come back next 15th-of-the-month friends, when you can have another chance to be a Digital Screenshot Sleuth in the Fifth Edition of ‘Can You Guess Where The Screenshot Below Is From’ – and a chance to win the Prize that will be carried over to next time: a gifted game from the Steam online store!

    See You In The Games!


    (The Game Tips And More Blog Contest Game #2018-01)

    good representation of the concepts

    1923 Buick Roadster with a cool spare tire lock and tool kit

    My Trip to Batticaloa cont….

    My trip to Batticaloa was one year in the making. In March and April of 2010 I was requested to do an Organization Capacity Assessment of a project which ran across 4 districts and to come up with scenarios for independent / sustainable operation. The Scenario that was selected was to restructure the project in to a single operating office in Batticaloa and to have a satellite operation in Trincomalee. It took nearly one year for the project to be restructured and to get a not for profit limited company registered. This is a rare occasion when the funders of the project seeing that the need is still there and that the services delivered through the project are still relevant wanting to develop a sustainable organization to continue to serve the public / target group. My experience in the past has been that most funders / donors say that they want sustainability but don’t put enough money and effort. “Hats off” to the funders of this project; they seem to have got it right.

    This trip was to develop a 3 year Strategic Plan for the newly formed not for profit limited company. On my way to Batticaloa I took the routr through Habarana as the A 5 and the A 26 was under repair. On the way I encountered a wild elephant on the main road at around 2 PM. (See my earlier post for a photo of the Elephant) It is rare to see the elephants on the road during the day. However during the night I have come across them more frequently.

    The assignment went as planned and now I have to develop the documentation (Strategic Plan and the Process Document). On my way back I took the A 5 and the A26. The authorities are developing these roads really well. These roads will be fantastic to drive on once completed. It is a scenic route.

    The view from the A 26 Road

    Spotted in a hoarders driverway

    the front yard was covered in a variety of junk.

    Just run across this while out walking about. I think behind it’s a Corvette, and in front of it was a 1990 is Firebird GTA 

    Fast-Track principles

    This is a diet, or a way of eating, that will:

    • Lower insulin levels and stabilize blood-sugar levels
    • Banish food cravings
    • Eliminate energy peaks and troughs, and mood swings

    Enhance concentration

    • Re-educate you into a way of eating that will increase your vitality and improve your overall health
    • Help your body to burn fat and normalize your weight.

    It is vital that you understand the principles of this diet and follow it responsibly. If you are fundamentally healthy, but insulin-resistant and experiencing any ofthe accompanying symptoms, this plan will help you redress the balance and find a level of carbohydrate intake with which your system can cope. The Fast-Track Plan offers you a kick-start and is aimed at women with a BMI of over 35 and men with a BMI of over 25.

    Diet Start

    For the period of this plan you base your diet on an approximate ratio of 50 per cent high-quality protein/20 per cent low GI carbohydrates/30 per cent healthy fats. You begin the first two weeks of the diet by restricting your carbohydrate intake to 20g (3/4oz), your protein to 150g (5oz) Biological Value and healthy fats to a minimum of 40g (1 1/2oz). On a very simplistic level this means:

    • 3 cups low GI vegetables per day.
    • 1 portions of protein three times per day and portion twice per day as a
      snack. (A portion of protein is the equivalent to the size of your palm.)
    • Around a half to a whole teaspoon of allowable fats at every meal.

    Within 48 hours your body will start to burn its own fat as fuel, as your body switches into benign dietary ketosis.

    Ketosis

    Being in ketosis means that your body burns fat because it isn’t taking in sufficient glucose to meet your energy needs. Under everyday conditions the carbohydrates that you eat are converted to glucose, which is the body’s primary source of energy. Whenever your carbohydrate intake is limited to a certain range, for a long enough period of time, your body will draw on its fat stores — turning this into a source of fuel called ketones. When you burn a larger amount of fat than is immediately needed for energy, the excess ketones are discarded in the urine.

    Dietary ketosis has received a bad press because it is often confused with ketoacidosis, a life-threatening condition most often associated with insulin- deficient, type 1 diabetes.

    Benign dietary ketosis, however, is a natural adjustment to the body’s reduced intake of carbohydrates, as the body shifts its primary source of energy from carbohydrates to stored fat. The presence of insulin keeps ketone production in check so that a mild beneficial ketosis is achieved. Blood-sugar levels are stabilized within a normal range and there is no breakdown of healthy muscle tissue, as long as sufficient protein is included in the diet.

    Measuring ketosis

    On a rapid weight-loss diet you will usually start to burn fat instead of sugar within the first 48 hours. To measure the ketone levels in your urine, buy urinary test strips, called lypolisis strips, from any pharmacy, which will show you if your carbohydrate/insulin balance is at optimum levels for fat burning. You should do this twice a day: before breakfast and before your evening meal. Your levels need to be between trace and small (0.5-1.5 mmol-l).

    Caution: if your levels rise to above moderate (4 mmol-l), you are not eating enough and should increase your low GI carbohydrates until the ketones are reduced to between trace and small (0.5-1.5 mmol-l). Always drink plenty of water: at least eight large glasses per day.

    Quick Tip: Can’t Record Your Game At All? (64-bit/32-bit Fix)

    Just a quick tip for when it seems like you cannot record your game ‘at all’:
    64-bit computing is still relatively new for home users, which means that not all 64-bit hardware and applications communicate without problems. Many game recording apps simply can’t record games that operate in 64-bit modes. Just look for a 32-bit version of your game/gameclient and then your game recording program (no matter which one you use, be it Dxtory, Bandicam, MSI Afterburner..) should be able to record the screen. [For games that use Java (eg. Minecraft), download the 32-bit Java at their website]

    See you in the games!

    WORKOUT ANYTIME in Journal & Topics Newspapers

    WORKOUT ANYTIME in Journal & Topics Newspapers in an article titled, “New 24-Hour Fitness Facility Opens In Buffalo Grove.” The article begins with information about the new club and then gives some details about the grand opening. The article ends with information on WORKOUTANYTIME’s plans for expansion in Illinois and some background on Jeff.  Click here to read more or begin below.

    New 24-Hour Fitness Facility Opens In Buffalo Grove

    A new 24-hour fitness facility recently opened in Buffalo Grove.

    Workout Anytime opened at 700 Buffalo Grove Rd. The facility is open 24 hours a day to members with staff on site from 9 a.m. to 8 p.m. weekdays; 9 a.m. to 5 p.m. Saturdays; and 10 a.m. to 2 p.m. Sundays. Members receive a special key card to unlock doors when staff is not present.

    (Read More)

    Franchisee Profile: Bill and Bob Aicklen

    Franchisee Profile: Bill and Bob Aicklen

    Bill Aicklen and his brother Bob, who is currently based in Texas, will be opening their fifth Workout Anytime gym in May. The brothers opened their first gym in Decatur in November 2009; bought the company’s flagship store in Dunwoody in 2012; purchased the brand’s first franchise location in Douglasville in 2013, and built their fourth store in Rome in June 2013. 

    Bill, 63, received a Bachelor of Arts in philosophy from Old Dominion University in Virginia, and landed his first job in the banking industry working in the operations and financial systems department. From there, Bill moved on to spend the next 30 years of his career in the computer software business, performing various roles including post-sales, training and support. 

    In 2006, Bill decided that he wanted to get out of corporate America and Bob, who was interested in investing in businesses, invited Bill to manage the operations. 

    The first business that the brothers partnered in was an express oil change franchise. They built and operated two stores in Woodstock before selling in 2012 to focus their time and effort on Workout Anytime. 
    How did you learn about Workout Anytime? 
    We were looking for other business opportunities, and Bob came across Workout Anytime on the Internet. A business broker also presented the concept to us. 
    Why did you choose an opportunity with Workout Anytime? 
    From a franchise standpoint, it’s an easy business to get into; it’s simple. There’s not a lot of moving parts and you can staff the gym with just one or two people. Also, we both have strong customer service backgrounds and understand the importance of hiring the right people and providing excellent service. 
    How has business been since joining the brand? 
    We have between 1000-1700 active members at each location. Since we took over the Douglasville store and invested money into upgrading the equipment, we have turned it around. Our club in Rome is based in a small city with very little competition in terms of big name brands, and we have been very successful there. I expect Suwannee to also do well because it’s in a highly concentrated residential area. 
    Are you involved in any charities or community outreach?
    We localize our charity work depending on the club, and we usually donate free memberships for silent 
    auctions. We also partner with Red Cross by allowing them to park their blood drive buses in our parking lots every quarter – the next drive will be in Douglasville at 3pm on May 12. We have also previously put buckets in our gyms for people to donate pet supplies for the Humane Society.

    Kaatsu aka Blood Flow Restriction Training

    Kaatsu training was developed in Japan five decades ago.  Ka means “additional” and atsu means “pressure.” An English layman’s term for the practice is “blood flow restriction training,” and involves performing strength training exercises while restricting blood flow to the extremity being worked.

    A significant benefit of the method is that you can use just 30 to 50 percent of the weight you’d normally use while still reaping maximum benefits of resistance training. You use less weight but do more — up to 20 or 30 repetitions versus 8 or 12 in most traditional strength training programs.
    Cuffs or bands are used that are just tight enough to allow arterial blood flow but not venous flow. This causes lactic acid and other waste products to build up, giving you the same benefit as heavy lifting without the dangers associated with heavy weights. For this reason, it’s a great strategy for the elderly and those who are recuperating from an injury.

    Scientists believe that restricting venous blood return can dramatically boost growth hormone secretion, reducing myostatin and inducing cell swelling.    Even better there is less overall tissue damage compared to traditional high intensity resistance training.

    History of Blood Flow Restriction Training

    The history of this type of training was detailed in an Outdoors Online Article (https://www.outsideonline.com/2023016/you-should-probably-try-japanese-blood-flow-routine):

    “Kaatsu came about in 1966 when 18-year-old [Dr.] Yoshiaki Sato, now a doctor, noticed the intense ache in his calves after having assumed the traditional Japanese sitting position during a typically long Buddhist ceremony. It was an ache much like the one he experienced after lifting weights — an ache he realized had to do [with] the occultation of blood circulation.
    Eureka! Using himself as a test subject, Sato spent the next several years perfecting a system of blood-flow moderation using bicycle tubes, ropes and straps. He later replaced the tubes with thin computer-controlled pneumatic bands. The idea was to apply pressure around the arms and legs while lifting a light load, safely impeding the flow of blood to exercising muscles.
    Slowing this flow engorges the limbs with blood, expanding capillaries, engaging muscle fibers and raising lactic acid concentration. But — and here’s part of what makes Kaatsu unique — it fools the brain into thinking it’s being put through a vigorous workout.”

    Kaatsu training can stimulate muscle growth and strength in about half the time, using about one-third of the weight, compared to regular resistance training.

    How does Kaatsu Work?

    The concept idea behind blood flow restriction training is to restrict blood flow in an exercising muscle/s using a band around the upper portion of the arm or leg being worked. This creates a metabolic disturbance that has local and systemic effects:

    1. A reduction in the partial pressure of oxygen and increase in the acidity of the muscle tissue stimulates protein synthesis through an adaptive response to the stressor.

    2. The central nervous system also senses the challenge and compensates by increasing sympathetic tone, heart rate, ventilation and sweating.   There is also an accentuated hormonal response as mentioned previously.

    Kaatsu also stimulates mTOR signaling and lowers myostatin (myostation stops muscle growth!)
    Unexpectedly muscle growth occurs both sides of the cuff even though blood flow is only restricted on the side farthest away from the heart.    The systemic increase in Growth Hormone also drives overall muscle growth.

    How much Pressure?

    It is important not to restrict blood flow too much, as this could lead to injury and fainting.
    The good news is that research shows that if you use common sense the risk of using too much pressure is easy to minimize.  Your limb should not be tingling, turning red, blue or purple, and you should not lose feeling and should be able to feel your pulse in the limb.
    For a great quick start guide to Kaatsu click here:  https://www.kaatsu-global.com/quick-start-guide-001/
    Kaatsu Training Protocol

    A typical training session uses three sets 0f 20 – 30 repetitions per set. use half or less of the weight you’d normally use. Rest between sets is short with typical rest time being 30 seconds.

    Could Kaatsu Cause Injury such as Deep Vein Thrombosis?

    Kaatsu is NOT the same as putting a tourniquet on and if you follow proper precautions is quite safe.    The key is that Kaatsu does NOT alter arterial blood flow as described previously.    It is important to use cuff’s designed specifically for this process.
    Contraindications for Kaatsu

    • Women who have had a mastectomy with or without radiation and/or an axillary node dissection should not use blood flow restriction training.
    • People in hemodialysis who have arterial venous fistulas. Avoid doing blood flow restriction on the affected limb
    • Pregnant women should not use Kaatsu training.

    ever worry about what happens to your car when you drop it off at the dealership? Worry no more. Leave your cell phone in the car, with the camera on, or put in a Go Pro, or dash cam

    Seriously, last week some customer did this at the dealership I work at, he wanted to bust the guys who detail the inside of the cars

    http://tywkiwdbi.blogspot.com/

    Original Mexican Mazel Mex

    • 2.5 cups cold water
    • 1.25 cups cornmeal
    • Generous dash cayenne pepper and/or cinnamon
    • 2-3 Tbs. corn oil
    • 3 onions, peeled and coarsely chopped
    • 8 large tomatoes, coarsely chopped
    • 1-2 fresh green or jalepeno chilis, peeled and coarsely chopped
    • 1-2 cloves garlic, peeled and minced
    • Diet Start
    • 1 Tbs. fresh cilantro, chopped and torn into leaves
    • 1 Tbs. fresh parsley, chopped

    Combine water, cornmeal, and cayenne. Cook, stirring frequently, over medium heat for 5-8 minutes. Pat evenly onto bottom of 8″ x 12″ casserole.

    Sauté onions in corn oil until translucent and fairly soft (10‑15 minutes). Add tomatoes, chilis, and garlic, and cook 2-3 minutes. Pour mixture over cornmeal base and bake in 350° oven for 20-25 minutes. To serve, sprinkle with cilantro and parsley.

    YIELD: 2 servings.

    Although taste is bitter if tomatoes are unpeeled, the peels are an important aid to digestion.

    Hazel Enchiladas

    • 6-8 corn tortillas
    • 0.25 cup corn oil
    • 2 recipes Mazel Cheese Mexican
    • 1 recipe cooked Salsa Mazel
    • 1 recipe fresh Salsa Mazel

    Dip corn tortillas in hot corn oil, then into cooked salsa. Fill with Mazel Cheese Mexican, and roll into enchiladas. Cover with cooked salsa. Bake at 350° for 15-20 minutes. Serve with fresh salsa.

    VARIATION 1 Add I bunch fresh spinach, cooked and chopped, to Mazel Cheese Mexican.

    VARIATION 2 Add 1 tablespoon fresh mixed chives and parsley to Mazel Cheese Mexican.

    VARIATION 3 Use 1 recipe Mazel Cheese and 11/2-2 cups sour cream rather than 2 recipes Mazel Cheese.

    YIELD: 2 servings.

    Depending on size of tortillas and how you fill them, you may wind up with a bit of extra filling. If so, add it to the casserole or reserve it for another use. But better too much than too little.

    the 2018 La Jolla Concours Best of Show award was presented to the Mullin Automotive Museum for their 1939 Bugatti Type 57SC Aravis Cabriolet.

    The Mullin Museum is a must see, they have an incredible collection of Bugatti. Probably the 2nd best collection you will ever be able to see, and probably the only Bugatti collection in the USA available to the public.

    http://justacarguy.blogspot.com/2012/01/mullin-museum-what-it-looked-like-from.html  for a quick look

    http://justacarguy.blogspot.com/search/label/Mullin%20Museum  for all the galleries from when I was there in 2012

    and for a more thorough gallery of this car http://justacarguy.blogspot.com/2011/12/beautiful-bugattis-from-mullin-museum.html  and that’s why I didn’t take another set of photos… there isn’t much reason to look at two sets of the same car.

    Quick Tip: The Sims 3 – Game Recording Is Slightly Darker Than The ‘Normal’ Colours Of Regular Gameplay [FIX]

    Just a Quick Tip for those of you recording The Sims 3 and finding that your videos are looking ‘darker’ than the original gameplay itself – a problem that has been around for some people for over a year now… It’s not that the game isn’t recordable (although for some people they got nothing but ‘blank/black screens’ a few years ago) it’s that the recordings are coming out, what looks like, a few shades darker than what the game really is.
    I was recently seeing a spike in the number of people talking about this problem again and decided to see if I could find a fix, or at least a workaround, for it; and what I found was something that everyone can do for now (at least until AMD/NVIDIA or Maxis/EA makes an update that fully fixes the issue) and that is simply: to run The Sims 3 in Windowed Mode.

    Whether you are using Dxtory, Bandicam, Afterburner or most other game recording programs (even NVIDIA’s Shadowplay has the same issue for some people), the fix [more of a workaround] that I found for now at least allows you to record your Sims 3 gameplay with proper colours, as you can see in these frames extracted from a couple of game recordings, below:

    Comparison between the display modes and the colours when recording (Darker vs. ‘Normal’) for the recording issue with The Sims 3, showing that the workaround works [at least for now] in two extracted frames from two game recordings (one in Windowed Mode and one in Fullscreen Mode). [In the right half, the camera has been ‘zoomed in’]

    Have fun recording your Sims 3 gameplay once again, if this problem has made you stop – and
    See You In The Games!

    WORKOUT ANYTIME in the Idaho Business Review

    WORKOUT ANYTIME in the Idaho Business Review

    WORKOUT ANYTIME was recently featured in an article in the Idaho Business Review titled, “New 24-hour Gym Chain to Expand into Idaho”. The article begins with details about the brand’s plans for expansion into the northwest, including Idaho. The article then provides background on how Rick Hascall (WORKOUT ANYTIME Pacific Northwest Area Developer) and Chris Gately (WORKOUT ANYTIME North Florida Area Developer) met while overseas. Rick and Chris talk about the plan to open a club by the end of the year and then use that as a showcase for other franchise prospects. The article closes with more details about the brand, information on the investment, and how WORKOUT ANYTIME is able to grow in large cities.
    You can also view the full article here.

    Low-carb lifestyle guidelines

    By now you should have a pretty clear idea of what you have to do to improve your diet and, with it, your entire lifestyle.

    The general principles

    Cut out all unhealthy refined carbohydrates.

    • Curb your intake of high GI carbohydrates and focus on those from the low—medium GI range.
    • Eat most of your fruit and vegetables raw to ensure a good level of phytonutrients and fibre.
    • Eat more high-quality protein — organic if at all possible.
    • Increase your intake of healthy omega-3 fatty acids by eating more oily fish, and use only natural unrefined oils in your cooking.
    • Cut out tea, coffee, concentrated fruit juices and alcohol, and banish soft drinks of any kind, but drink at least eight glasses of water per day.
    • Incorporate 30-45 minutes of aerobic exercise at least three times in to your weekly routine, and carry out resistance training at least three times per week.

    Diet Start

    DIETARY MYTHS

    Myth: skipping meals is a good way to lose weight.

    Fact: your body needs a regular supply of nutrients each day in order to work properly. If you skip meals, you will be more likely to make up for it by snacking or eating more at the next meal. Studies show that people who skip breakfast tend to be heavier than those who eat a nutritious breakfast. A healthier way to lose weight is to eat many small meals throughout the day.

    Myth: eating after 8 pm causes weight gain

    Fact: it doesn’t matter at what time of day you eat; if you are eating too much of the wrong type of food and not getting any exercise, that will make you fat.

    Are you all fired up?

    You should be, because you are going to get back in control. You now know what you are doing, understand your body and should look on this as an important project that will bring untold benefits. Now that you understand how your body metabolizes the food that you eat, you can start to view food as a vital fuel that helps your body function at optimum levels. This should be a turning point. It should change your attitude from one of ‘Oh no, I’m on a diet’ to a more positive ‘I’m doing this for me, to make myself healthier, fitter, stronger, leaner’.

    Pretty soon you are going to be feeling and looking better. Think of that boost of self-confidence that you are going to experience. So get ready to roll and flex that determination. Whether you have 3kg (71b) to lose or 30kg (701b), this regime is only going to work if you are committed to changing your eating and exercise habits for life.

    The rest of this section offers advice on weight, and on setting goals for (and managing) weight loss; suggests how to cope with the cravings and snack attacks that may arise when you are on a diet; and gives tips on taking supplements and sticking to a healthy diet, even when you lead a busy lifestyle. It is followed by the three-step programme and nutritious recipes that form theMainstay. Plus, there is also a section on adapting the plans to suit a vegetarian diet, which includes some delicious low-carb vegetarian recipes.

    DIETARY MYTH

    Myth: low-fat or non-fat means no calories. Fact: many low-fat and non-fat foods still contain a lot of calories. Often these foods also contain extra sugar, flour or starch thickeners to make them taste better. These ingredients all represent extra carbohydrates. As we have seen, you need to eat healthy fats to lose extra fat.

    Are You Ready for NaNoWriMo?

    I plan to encourage my students to participate in NaNoWriMo again this year. For those of you who aren’t familiar, November is National Novel Writing Month, or NaNoWriMo for short. It’s the month where tell your inner-editor to hush so you can just let the ideas flow on to the page. It’s about getting something done without worrying how perfect it is, because you can always go back and revise in December.

    Last year, as October drew to a close, I introduced NaNoWriMo to my class. I explained the premise, and gave them the option of taking on the challenge. We talked about word count goals and commitment to writing outside of the classroom. Then the fun started. Student after student signed up, each cheering each other on as they dedicated themselves to writing a book. In the end, I think all but two students decided to participate. We had weekly lunch meetings where students could eat and share their writing with friends, and although not all students met their goals, they definitely started to find their voices as authors.

    The Young Writers Program for NaNoWriMo has some great teaching materials to get your students psyched for NaNoWriMo and to teach them about narrative writing in general. You can check out their website at http://ywp.nanowrimo.org/. In addition, there’s still time to order a NaNoWriMo classroom kit which comes with a student goal setting poster, NaNoWriMo stickers to track progress toward a goal, and buttons for those students who participate or finish. The classroom kit is free (and awesome), but they request a $10 donation for the materials — a small price to pay to get your students excited about writing.

    In honor of NaNoWriMo, I’ll be hosting a month-long link-up that will start on November 1 and run the duration of NaNoWriMo. Whether your class officially participates in NaNoWriMo or not, I hope you’ll join me in sharing the great writing work that’s happening in your class. Grab the button, spread the word, and meet me back here on November 1st for a writing extravaganza!

    In the meantime, check out the Educators’ section of the Young Writers Project. I’m sure you’ll find plenty to get you (and your students) excited for a month full of creative writing!

    Who’s in?

    Preparing for a Paperless Year!

    I am in full-blown pre-planning mode. We officially reported back to school on Thursday, and I’ll have 27 fourth grade students in my classroom on August 1. It’s crazy to think about how fast this summer has gone and how much work is still ahead.

    This will be the first year that I will attempt to go paperless from day 1. Last year, we only had 1:1 iPads for the last 6 weeks of school, so it was after we had established many of our routines and procedures for the year. As I prepare for this shift, I’m linking up with the Tune into Technology linky to share my plans for management and organization.

    Managing the Students

    1. Number the technology
    I assign students numbers 1-27 on the first day of school. We use these numbers for everything — mailboxes, book bins, lining up, etc. We’ll also use them for the iPads. Each student will be assigned the iPad corresponding with their number, so they’ll always know which one to use and which slot to put it back in when we clean up.

    2. Build Classroom Norms and Routines
    We’ll develop some essential agreements about the iPads before we even get them out. I’ll let the students decide on the rules, with a little extra guidance as necessary. The items that we’ll need to touch on will include:

    • how to get the iPad out of the cart
    • moving around the classroom with the iPad
    • using the iPad appropriately (following directions, etc.)
    • putting the iPad away
    You can read my previous posts on this here and here.

    3. Develop a common vocabulary for the buttons and gestures, and teach some basic actions.

    We’ll talk about the different buttons on the iPad and their functions. We’ll also talk about how they can be used together to take screenshots and quickly navigate from one app to the next. For more information about how I do this, check out my TpT freebie (the very first thing I ever made for TpT!).

    4. Give time to explore
    The first writing assignment my students will have this year will be to write an informational piece (either descriptive or how-to) about an app of their choosing. By giving them this assignment, I’m giving them time to play around with the iPad and explore the available apps while also getting a baseline writing sample. This has the added benefit of cultivating “experts” about the different apps among the students.

    We actually start school on a Thursday this year, and I intend to get all of this started during those first two days.

    Organizing Myself

    As I prepare for my paperless year, there are a few items I’m working on before the students even arrive. This will help me be ready to go on day #1.

    1. Create a stack of Evernote notebooks for all of my students.

    I’m planning to keep all of my conferring notes, work samples, and other relevant data in Evernote this year. To prepare for that, I’ve created an Evernote notebook for each student, and I have them clustered together in a “stack” so that all of my homeroom students are together.
    Since I anticipate using this system for many years, I’m formatting the notebook names as “2013 – Last name, First name.” That way, I won’t get confused when I’m quickly looking for the notebooks for this year’s students as opposed to last year’s. I’ve also created one additional notebook called “2013-2014 Overview.” Listing both years ensures that the notebook will be on top of my stack when they’re sorted alphabetically, and I’ll use this notebook to keep track of notes and documents that pertain to the whole class. 
    You can read more about setting up Evernote notebooks in my paperless series.
    2. Create a checklist template for my class.

    This will also be done in Evernote.

    I like to have a checklist of my class roster available whenever I’m collecting forms or tracking important information. I’ll make a blank checklist now, and then I can copy and paste it into future notes as needed. This is a huge time-saver down the road for me.

    3. Make sure that my Dropbox folders are set up for distributing student work.


    Although there are plenty of learning management systems available, I strongly prefer Dropbox for distributing assignments to students just because it’s so easy on my end. All I had to do was create a folder titled “Student Assignments.”

    Once the daily folders are set up within the Student Assignments folder, I can share all of the folders through a link on my class website, and students can easily access everything they’ll need for daily assignments. To read a complete step-by-step tutorial for how to do this, check out my previous post.

    Since I set this up at the end of last year, all I needed to do was empty out the assignments I gave to last year’s class so that I can start fresh this year.

    4. Create a class on Class Dojo.


    Class Dojo is an excellent online classroom management app that I’ll be utilizing more this year. I’ll tell you more about how I’m integrating it with my classroom economy in a future post, but for now, all I need to do is input my student roster and print out home access codes for my students and their parents. Then it will be all set to go.

    5. Create a new group on Edmodo and prepare a welcome message.

    (Edmodo has totally changed its app icon, btw. Check it out!)

    I’ll be using Edmodo to collect student assignments, give quizzes, conduct class discussions, and take polls. I’ll need to have a group code ready to give students for the first day so they can sign up, and I’ll want them to have something to see and do immediately when they log in for the first time.

    ****
    Once I finish these 5 steps, I think I’ll be ready to start the year. I have to admit, I find prepping for a paperless classroom far easier than what I experienced in the past. I’m looking forward to going on this journey with my students this year, and I can’t wait to share all of the learning we’ll have in store for us. It’s going to be a fantastic school year!

    Can’t wait to read about how others are organizing and managing technology in their classrooms. Be sure to check out the other posts in the Tune into Technology linky, and have a great week!

    Does Weighing Yourself Help You to Lose Weight?

    Do weight changes translate into fat loss?
    On a day to day basis a scale is an extremely poor tool for giving you information on changes in bodyfat levels which are very small.  Daily weight changes are mostly accounted for by four factors:  bowel movements, urination, starch and sugar intake, and blood volume.    Since your blood volume typically does NOT vary that much the other factors are more relevant.
    Bowel Movements and Urination vary a lot between different people anywhere from 1.3lbs to 5.7lbs in a single day.    This is one of the reasons to consistently weight yourself after you wake up and go to the bathroom and before you eat or drink much.
    However, the biggee when it comes to daily weight fluctuation, is usually glycogen storage levels.    Glycogen is just the storage form of glucose aka blood sugar.    All starch and sugar ultimately end up as glucose, glycogen or fat.     
    For example, on the front end of a low carb diet you will show big weight loss which is almost all water because you store glucose/glycogen with water – hence the term carbo “Hydrate”.  Muscle and organs contain the highest levels of water, and this is significant because most of your bodyweight comes from muscles and organs. 
      
    So daily changes in weight are NOT a good reflection in changes in bodyfat levels!
    Can daily weighing help with long-term weight loss and fat loss?

    In order to answer this question let’s review the scientific studies that have looked at this issue.     The recent advent of WIFI scales is allowing much more accurate weight records because prior to that people had to take the time to write down their weight each day.
    In a recent WIFI scale study called the Weight Trial here were the results:
    Over a six-month period, those who weighed daily lost about 13 lbs more than the control group.
    Even those who weighed themselves up to five times each week lost less weight than the daily weighers.
    Daily Weighers were more likely to do things like eating less food and watching less television so clearly the weighing helped by changing behaviors!
    Although this study did not measure body fat, it is quite likely that the body weight loss did translate into significant fat loss.
    For certain groups, daily weighing is a bad idea such as people with eating disorders and other psychological disorders including extremely low self-esteem.     In addition, daily weighing does not work for everyone.   For some people the inevitable plateaus or variations in weight loss can very frustrated and quit the whole process!

    So daily weighing may be helpful for you, but it is not perfect and it does not accurately measure changes in bodyfat levels so it is important to do use some method of body composition testing to measure these changes which should be your ultimate goal!

    HOUSE OF INCLUSION Koichi Kimura Architects

    House of Inclusion” as-is called the firm FORM / Koichi Kimura Architects, is a home to extraordinary volumes built a new residence in Shiga, Japan …
    “Every piece of this house has been designed so as to bathe in natural light to enhance the simple beauty from within” confides the Japanese architecture firm.We observe different windows and niches of light placed at strategic locations and atypical of this house of 151.71 m2.
    A small patio is flirting with the wall on the outside and the living / dining room of the house.

    HOUSE OF INCLUSION Koichi Kimura Architects
    MODEL HOUSE OF INCLUSION Koichi Kimura Architects
    EXTERIOR HOUSE OF INCLUSION Koichi Kimura Architects
    DESIGN HOUSE OF INCLUSION Koichi Kimura Architects
    INTERIOR HOUSE OF INCLUSION Koichi Kimura Architects

    Superb materials were used for interior decoration, we welcome in particular the sublime and the bedroom floors polished concrete … WE LOVE IT!
    The architects of the firm FORM / Koichi Kimura tell us more about this house. This house, Located in a new residential area, is for a 30-something couple. Surrounded By Other House, The Design Goal Was Set Up to block out the Outside world while Avoiding too much closure, as well as “to Provide Rich and sensuous spaces.
    First, a small patio and a path connected to it Were Laid Out Between The living / dining room and exterior. They Are Surrounded by a wall That blocks off the line of sight from outside. Planting and lays out are ugly At The patio, so thats the picturesque images of green and water are Viewed From The rooms.
    Enclosed by walls create indirect light That softly filling The Entire room, tea house presents scenes sentimental Here and There. The Living Space And The Life Lived There are enveloped by green and light, Creating an affectionate environment.

    Georgia Bloggers Blog Hop

    It’s time to teach the country about yes ma’am and ya’ll.
    Down here in Georgia, we talk with a drawl.
    We’re bringing you some freebies as sweet as our tea.
    Enter our contest, you might get some things free!


    I moved to the Atlanta area eight years ago when my husband decided to go to law school at Emory. It didn’t take long for us to decide that we’d say goodbye to the cold Michigan winters and make Georgia our permanent home. 


    We eventually settled in Decatur, a quaint suburb of Atlanta, and we love our little town. Decatur has more festivals than any town I know, and we have a thriving downtown with local shops, concerts, and amazing restaurants. We’re minutes from downtown Atlanta, but we’ve somehow captured a small town feel, and I love it. 

    Image of Concerts on the Square in Decatur via visitdecaturga.wordpress.com

    This weekend, we’ve paused from our peach picking to give you a taste of Georgia. Twenty-five teachers invite you to take a road trip through our southern state. Hop through our blogs to get freebies.
                                              
    This weekend only, I’m giving away my Standards for Mathematical Practice posters from TpT for FREE! You can pick up mine just by clicking here. 



    My entire TpT store will also be 20% off this weekend only — June 20-22, so check it out! 

    We’d also like to give you a chance to win a bushel basket full of our products. To enter from my page, you just need to follow my blog on Bloglovin’. Already do that? I’d also love for you to follow by email in the link at the top! You can enter once from each person’s blog.

    a Rafflecopter giveaway

    a Rafflecopter giveaway

    So what are you waiting for?! Time’s a wastin’. Go get more free stuff and sign up to win!

    An InLinkz Link-up

    Battlefield Play4Free – PlayTesting The AEK-971 Assault Rifle (One Full Round – Myanmar – Raw Gameplay [Unedited] Video)

    Battlefield Play4Free and The Daily Draw

    Just a quick primer for those that don’t know; Battlefield Play4Free is a Free-To-Play title, which means it doesn’t cost anything to join in, but you can purchase weapons, armor, clothing and other items for Real Money. In this game, you do so by purchasing “Play4Free Funds” that you can then use in the in-game Store. There is also a nice feature offered where you can win ‘prizes’ (weapons, armor, clothing, etc) from a game called The Daily Draw at the main Battlefield Play4Free website. You can play once every day, choosing a card from a random draw of eight and the card you choose will be an item ‘underneath’.

    The items possible to win range from temporary one-day-use-only weapons and clothing, to seven-day-use ones, to permanent items your character (Soldier) can use in the game forever (for example, a scope that can be attached to a gun for that soldier for all time). This is great for those who can’t afford to purchase many in-game items, as it not only offers the possibility of getting some great gear ‘forever’, it also gives a nice preview of a weapon, mod or clothing, so that you can see what it will look like/feel like, if you decide to splurge and purchase it for yourself (supporting the game and developers as well) sometime in the future. The Daily Draw also gives a chance to win ‘Boosts’, where you can earn extra Credits [for instance], as seen in the screenshot below:

    The AEK-971 Assault Rifle

    I recently won the AEK-971 in The Daily Draw on my Assault class soldier and thought I’d try it out and see how it felt and quickly write a post about it [I call these ‘PlayTests’]. Now, I am not a gun expert or know a lot about the statistics of the guns, so I will mainly be discussing briefly here how the gun ‘feels’ and ‘plays’, especially compared to the default G3A4 Assault Rifle.

    The AEK-971 unlocks nice and early at Soldier Level 3, but the main reason for this seems to be that it isn’t supposed to be very different from the Default Assault Class Rifle. As you can see from the comparison above, which is the main Store/Inventory screen information for the weapons, the only real difference is the amount of damage it can do. It has the same accuracy rating as the G3A4, the same range, and the same amount of ammo in the mags. After winning it in The Daily Draw, I played a few rounds with AEK-971 and originally recorded a couple of full matches. Here is one full match, shared unedited for you [a ‘Raw Gameplay’ video], testing out the AEK-971:

    I was also testing out the Trial of CyberLink’s PowerDirector 12 for editing.
    A Review article about that application – with Tips – Coming Soon™!

    Despite not being listed as any more accurate than the G3, I felt more ‘capable’ with the AEK (as though I could ‘put up a fight’ a lot better), probably due to the increased damage. It feels a little more accurate too, even though it isn’t really supposed to be, according to the Store/Inventory info for the gun. So, I figured this is a great time to do some testing! [Yay, tests! lol]

    AEK-971 Accuracy Analysis

    I did some basic analysis on the recoil pattern of this rifle and it is indeed similar to the default assault rifle, but the AEK is ever-so-slightly more accurate, in my opinion. Here is an example of a test I did, a screenshot of the spread patterns, collecting the bullet markings, below:

    Coloured spray paint marking the AEK-971’s Bullet Spread, on average
    (Click to see Full Size)
    • The left side is the spread while ‘shooting from the hip’, not using the sights, just standing there holding down the trigger  [the spray painted arrow is red-coloured as in, ‘try not to do this at all if you can, unless in very close quarters combat’]
    • The right side is the spread while ‘zoomed in’, that is, using the sights on the gun (it would use a scope if there was one), still just standing there holding down the trigger  [the spray painted arrow is yellow-coloured as in, ‘try to avoid this’]
    • In the middle is the spread while zoomed in/using the sights, crouching down, still holding down the trigger though – but also now compensating for the recoil of the gun (attempting to contain the spread into a small area) – in this case, slowly pulling DOWN the mouse while firing since the recoil of this gun pulls the barrel UP  [the spray painted box is green-coloured as in, it is recommended to do this (even better if you can tap the trigger instead of holding it down)]

    As you can see, even though the rated accuracy for this gun is “Low”, you can get a pretty decent containment of the spread, by kneeling down, using the sights, and compensating for the recoil by moving the mouse accordingly [this little tip helps with all guns].

    In most games, you can try to compensate for the recoil of a gun by slowly moving the mouse in the opposing direction to where the barrel travels. For instance, if the recoil pulls the barrel of the gun left, when shooting, moving the mouse to the right then, will cancel out some of the recoil and make for a smaller spread of bullets and easier/faster repositioning for the next shot. Try to remember that each gun will be  different in it’s recoil and which direction you should compensate, when using each weapon though. 
    [Note that due to game programmers making bullets ‘miss’ (no matter what), in an attempt to imitate reality (which has imperfections in the gun and bullets, air changes, etc), it will never be possible to fully compensate/correct for the ‘spread’ of bullets in a gun (this goes for most games)]. 



    In my tests, the Assault Default G3A4 seemed to pull up and away to the left slightly, when shooting it. Holding down the trigger longer, the gun climbs way up into the sky easily (hence the “Low” Accuracy rating, I assume). For the AEK-971, it does still pull up, but it does not pull to the left in the same way as the G3A4, especially when using the sights. It sort of does a light ‘stepping’ to the left and then to the right, somewhat randomly [whatever the algorithm is in the programming]. This, to me, makes it ever-so-slightly more accurate in the ‘feel’ of the gun, because while it still ‘goes all over the place’ when shooting, it sort of compensates for itself just a bit, and the end result is more of a direct climb up in the recoil, something that felt, to me, easier to compensate for than with the Assault default G3. (I assume this very slight change in the spread/recoil is not enough to win this gun a “Medium” rating in Accuracy, but it is enough to make you have to Level to 3 in order to be able to purchase it..).

    Close-To-Medium Range Kill with the AEK-971 in Myanmar. Even with the ‘side-stepping’ that the gun does (and the enemy strafed around as he ran out towards me from behind the rock in the center of the screen) I still got the kill, mostly due to the Very High Damage Rating of the weapon
    (Click to see Full Size)

    In Conclusion

    Overall, the AEK-971 was similar to the default Assault class rifle, the G3A4, when playing. To me, it did feel slightly more accurate, but not by much. If you are having a really hard time hitting people with the G3A4, your accuracy won’t increase very much at all if you purchased this rifle. However, if you are getting used to the default Assault gun, this one packs a lot more punch, and you’ll be getting more kills overall if you upgrade to it. Because I recently won this gun Permanently [during the course of compiling this article, yes it does happen in The Daily Draw! woot] I can’t see the current price for this rifle anymore, to purchase it from the in-game Store; but last time checking, it was only 300 Credits to try it out for one full day. It was also listed as [what I call] ‘Earnable’ because, if you can rack up 45,000 Credits, you won’t have to pay for upgrading to this rifle with any Real Money at all (you can just use the Credits). If you did buy some Play4Free Funds and have 1,250 to spare, you can purchase it at anytime (not having to wait until Soldier Level 3), permanently. So in closing, PlayTesting the AEK-971, I found it slightly better than the Default Assault Class Rifle, even if it only ‘felt’ that way due to the higher damage it does.

    Long Range Kill with the AEK-971 in Myanmar. The thin iron sights of the gun (default sights) help a lot with targeting farther away. With the Very High Damage Rating – even though the gun has a Low Accuracy Rating – single-shot/tap shooting can still make it lethal at range, when needed
    (Click to see Full Size)

    Have fun trying it out for yourself sometime and See You In The Games!

    Gameplay Disclaimer: Any gameplay videos or animations uploaded are only one example of one possible path of game play and is not representative of the gameplay experience of the entirety of the game material as it is non-repeatable in exactness (movements, actions, viewpoints, etc) to a high degree of accuracy (especially in regards to online multiplayer play and interactions) and therefore is not a representation of a large portion of the game content (this includes complete Walkthroughs/Playthroughs, Raw Gameplay Footage and Tutorials). All material and content uploaded attempts to respect copyright and is presented for Educational and Entertainment purposes only, utilized under Fair Use and can be construed as Free Advertising. No copyright infringement is intended and cannot be inferred. Any possible representation approaching any infringement, to those seeking infringement action, requires double notification and will be honoured by permanent removal of the infringing material. This information exists for entertainment and educational purposes only and is not a substitute for medical attention.

    10 TIPS TO DECORATE KIDS BATHROOMS

    Teach young children the fundamentals of responsibility bathroom can be a challenge. From potty training to control the way you brush your teeth, bathroom children should be a place of inspiration and pleasure for them to learn and grow. Child bathroom decoration can borrow design elements of your room. With color, the creative organization, and areas designed exclusively for little hands and creative minds, here are 10 tips to decorate their bathrooms. Depending on the age of your children, follow these tips to design your age in mind. For young children, bright primary colors are inspiring, and for older children feel more mature palette of neutrals and pastels.

    KID’S BATHROOM DESIGN

    KID’S BATHROOM DESIGN

    1) Create a colorful background: Although most of the plumbing fixtures remain in neutral shades of white, bone or brown, it is essential to their subject is colorful and fun. Consider painting the vanity, wall, wallpaper, stenciling and playful lyrics on the walls. Be careful when you use the stickers that moisture in the bathroom can lead them to ignore good.

    2) Keep the walls with clean surfaces sustainable: When decorating a child’s bathroom, especially around wet areas such as toilets, sink and bathtub, make sure the surfaces are easy to clean and durable. ceramic wall tile, wall painting wainscoting panels are washable and ideal.

    3) Provide adequate lighting. This advice applies to any bathroom! You do not have dark areas in the bathroom. In terms of cleaning and a bit to see what they do. Bathrooms for children are a priority area of ​​injury, as wall lighting, overhead ambient lighting, ceiling lights and even in the vanity are clear and are not shadows.

    4) the organization is the key to learning, children’s room when decorating a child to remember to put the bathroom easy to find areas of the organization, and easy to reach new heights. Vanity sank in open shelves under the bath toy suction cup holders and bins hygiene products to help children to keep the bathroom clean and tidy.

    5) Small furniture a little ‘small: Believe it or not is a fitting suitable for babies and small children. There are different estimates for lower mobile is a good lesson for children how to use the toilet. Regardless of the customer, when planning your baby’s bath, to know the options are there for the growing child.

    6) to accessorize on a budget: You can spend a fortune to decorate the bathroom of your children also understand that a simple color palette of coordinated accessories that are affordable, can give an overly great! From color-coordinated towels, rugs, shower curtains and hygiene products, operators can combine colors and patterns and decorations.

    DECORATING KID’S BATHROOM

    DECORATING KID’S BATHROOM

    7) The theme of the election: if you are at a loss how to decorate your bathroom kids, consider to choose a theme they have. Derived from animals, sports and entertainment activities to spend time with their favorite cartoon characters and favorite color, the options are endless. If a child is old enough to ask them their opinion on how they would like to decorate your bathroom.

    8) Bathroom safety: Make sure the bathrooms have the proper procedures instilled in interior design. Even though a beautiful crystal vanity knobs cabinetry might be nice to see, if not secured properly can be dangerous for children. Make sure all the furniture, harmful chemicals, and decorative elements are not easy for children.

    9) Update bathrooms of a teenager: For older children and adolescents want to want to accessorize and color coordinated decor may not be as strong. Instead, opt for temporary accessory that can change depending on your mood teenager! colored towels, rugs can coordinate a work of art hanging on the wall all have their own bathroom needs to make your teen feel comfortable in their space.

    10) Keep it simple: It ‘s easy to wrap decorate any room in your home. Remember to have fun when decorating your bathroom children, and to seek inspiration from blogs, interior design magazines and shops to visit in local dishes. Many stores offer “instant bathroom furniture for you. combinations of color coordinated accessories, you can mix and match. No thought required!

    Bring together elements to your bathroom decor kids can be fun and easy to use these 10 tips. Consider your child’s age when decorating, as well as a way of life. If you are a busy parent who does not have time to clean the bathroom with lots of toys to keep open the basket and quick cleaning areas. Remember that you are teaching and inspiring children to enjoy swimming and creative learning.

    LUXURY DECORATING KID’S BATHROOM

    LUXURY DECORATING KID’S BATHROOM

    My Trip to Batticaloa

    This assignment required me to travel to Batticaloa which is in the eastern coast of Sri Lanka. The drive to Batticaloa is long (About 320 KM) but the killer is that it takes nearly 8 hours to get there. I left at 6.15 AM from Colombo and arrived at 2.15 PM in Batticaloa; stopping only for Breakfast and a cup of tea.

    The assignment was 10 day evaluation of the management capacity of an organization who was delivering services to the people of the eastern province. The unique aspect of this assignment was that the client wanted to evaluate very specific aspects of its organization management structure, financial management, HR management, monitoring and communication systems. Therefore I had to customize the tools we used to a very high degree to ensure that the tools we used were compatible with the specific need. It also meant that this level of customization was a green field (Not done before so don’t know the pitfalls) this was further complicated by the fact that the execution of the assignment had to have a tri-linguistic person to facilitate the field work as well as translate at the synthesis workshop.

    The assignment went in a smooth manner and it was well received by the employees of the organization. Generally management capacity evaluations can get tricky as some managers take it as a personal weakness and get very defensive.

    I was surprised at the weather in Batticaloa and the amount of water on the ground. The roads that went through the lagoon were nearly inundated. Some of the shorter routs to Batticaloa were flooded so I had to travel via Polonnaruwa. In terms of the post war development in the east; I must say that all the reports regarding infrastructure development are correct and perhaps under reported. Road, bridge and utility projects are still going on and the whole of the eastern province looks like one giant construction site.

    The fishing industry is booming in Batticaloa and the seafood prices are less than half of what it is in Colombo. So the team had seafood at every opportunity. The tourism industry has a demand but the number of rooms available seemed to be inadequate for the demand. There is a dire need for quality hotel rooms in Batticaloa. The availability of jobs would be the main social issue in the coming months as the construction industry starts to finish the construction projects.

    I have to travel to Wadduwa (from Batticaloa) to attend the 6th South Asian Regional Workshop on Resource Mobilization which starts today; so will be on the road for the rest of the day.

    WORKOUT ANYTIME Featured in Black Enterprise

    WORKOUT ANYTIME Featured in Black Enterprise

    Zelly Wesson of WORKOUT ANYTIME was recently featured in Black Enterprise. The article discusses Zelly’s opening of his second WORKOUT ANYTIME location. Wesson has been playing professional basketball overseas for the past 15 years, and during his off seasons Wesson has been back managing his WORKOUT ANYTIME locations. Wesson discusses his role in his locations and how he has been successful. 
    You can view the full article here. 

    Popcorn Cart, Warren, Ohio, circa early 1910s

    https://www.facebook.com/neatoldphotos.m.lucas2/photos/a.400823796751664.1073741829.400758923424818/908779272622778/?type=3

    Speedrun – Hitman: Blood Money – A Vintage Year (Silent Assassin, Pro Difficulty, Suit Only, Targets Only, “No Coins”)

    Messing around trying another Speedrun, this time booting up some good’ol Hitman: Blood Money, “A Vintage Year” level.

    Hitman is a wonderfully crafted, enjoyable game. In my opinion, every single installment in this series has been. People have enjoyed the ‘puzzle-play’ aspects of it, people have enjoyed the gunplay, the stealth. Players have also enjoyed trying to run as-fast-as-they-can through levels that were probably not designed with this intention. Now, Hitman: Blood Money may not win any awards for “realism” in some areas of gameplay, but I personally have something against the concept that an Assassin, wearing a nice suit, most likely a millionaire, is carrying around twenty dollars in pocket change. Heck, I am sometimes annoyed at the jingle in my own pocket of a couple of quarters when I come across them. Thus, my personal aim with this level: to do a Suit-Only, Targets-Only, Silent Assassin, ‘No Coins’ Speedrun (on Professional Difficulty). I am probably not the fastest at this sort of thing, I have only done a couple of intentional Speedruns in the past; but it was still fun to make and I figured it was ‘decently fast’, so I wanted to share. Enjoy!

    Recorded game:  Hitman-Blood Money, First/Third Person Shooter/Stealth/Action
    Recorded with:  Bandicam (Registered Version) @ 1080p
    Recording codec:  MPEG-1 @ 80% Quality (Default Setting), 30fps

    This was actually not as hard as I thought it would be – after finding out that Delgado.Sr is snipe-able up out on his balcony. It was his Son that gave me trouble (as it seems to do with everyone, after a few forum finds on the subject). I started just pushing him down the stairs and also setting up the Barrels to fall on him; but eventually I settled on just a good-old-fashioned-assassin-stand-by: the single bullet to the head. This felt ‘right’, after sniping dear-ol’Dad, anyway. Instead of pushing the Guards at the bottom into the water, I just walked non-chalantly by them, as they didn’t seem to care anyway.
    [On the actual Playthrough, I seem to get some guards’ attention, but I assumed this was for going into the areas I wasn’t supposed to, not for being witnessed killing anyone]

    I also wanted to do things like ‘leave nothing behind’, such as ‘just dropping weapons’ (like the Sniper Rifle) to save time. This sort of stems from the multitude-of-coins thing… Don’t get me wrong by the way, I appreciate the time so many have taken to figure out their own ways to complete Hitman levels by using distractions. I just for some reason [OCD?lol] find it hard to extend my fantasy thinking within the game ‘that far’ – to where a so-called Silent-Assassin-slash-Hitman is always carrying around and actually utilizes enough laundry money to make the homeless cry on every mission. [I didn’t actually mean to rant here, hah] I just think if an assassin wanted to throw anything around to distract guards, it could more realistically at least be a found weapon of some sort, as opposed to a ton of coinage everywhere (pebbles could even make more sense).

    At any rate, whether you use coins (a mechanic that is indeed offered directly within the game) or you don’t, there you have it; not the fastest run [or the most ‘Silent’ lol], but hopefully an enjoyable little watch, nonetheless.

    See you in the games!

    10 Reasons to Write with Technology

    I’m super excited about the two books that I’m studying this summer as part of my summer series.

    Today, I’m diving into the first one entitled When Writing with Technology Matters by Carol Bedard and Charles Fuhrken. 
    Rather than giving you a laundry list of all of the ways that you could integrate technology into writing, this book goes in-depth into two specific projects. The first project uses reading and writing to launch moviemaking, and the second project is authoring a visual nonfiction essay. As someone who routinely integrates technology in the classroom, I like this book because it examines lots of angles of these types of projects in great detail. But this book is also good for beginners for that same reason. Rather than offering an overwhelming number of ideas, it breaks down projects into manageable and authentic steps. 
    I’ll be examining each of those projects in future posts, but today I want to talk about the first chapter – 10 Reasons Why Writing with Technology Matters.

    The opening chapter is filled with research about how technology integration contributes to student learning. They break it down into a list of the following 10 items:

    Something that I would add to this list that captures many of the items is the notion of “authenticity.” When you engage students in project-based learning such as making a movie or designing a visual essay, students feel like they have a real purpose. Their work will be viewed by others, and this really motivates students to push a little bit harder. Giving students the freedom, space, and resources to work on something meaningful is a powerful recipe for empowering learners.

    I also want to comment on teacher-disposition. A lot of people who visit my classroom think that I have all the answers for technology integration, but let me tell you a secret — I don’t. Almost every day, a student or teacher will ask me a question about how to do something, and I won’t immediately know the answer.

    And that’s okay.

    Because one of the most important things I can model for my students is the act of troubleshooting and problem solving. If I can’t figure out how to do something, I’ll hop on the internet and poke around until I can find the answer. I think a lot of teachers avoid technology because they’re not confident in their ability to work with it, but you can find a whole lot of information just-in-time as you need it online. Don’t let a lack of confidence divert you from trying some of these projects.

    Next week, we’ll dive into Part 1: Reading and Writing to Launch Moviemaking. If you haven’t already picked up a copy of this book, I’d highly recommend it. And it’s not too late to join in the book study! In fact, you’re only 14 pages behind! 🙂

    If you are reading this book, I’d love to know what you think. Leave me a note in the comment section!

    Happy reading (and writing)!

    This post contains affiliate links, but I only recommend products or services I use personally and believe will add value to my readers. I am disclosing this in accordance with the Federal Trade Commission’s 16 CRF, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

    Bay Leaf Benefits For Health

    BAY LEAF BENEFITS FOR HEALTH

    Bay Leaf Benefits For Health – Benefits of Bay Leaf Very Friendly For Healthy, bay leaves often used for cooking that delicious eaten food so much. Apparently, behind it, there are benefits that are friendly to our health. Various benefits are unfortunately often overlooked by most people. In fact, with these benefits can be an intermediary for the healing of disease we are suffering.
    Usefulness bay leaves can help cure some diseases below. Of course this is good news especially for the anti with too many chemical drugs. But of course not all diseases can be eradicated with bay leaves. Therefore, we need to watch and observe what any kind of disease that could use the leaves as a healing medium. Here below are some diseases that can benefit the bay leaves and keeping aids healing of this disease:
    Bay Leaf Benefits For Health - 1
    Efficacy And Benefit Bay Leaf
    1) Lowering cholesterol and cure
    Who is not afraid of the cholesterol that is guaranteed to make a variety of diseases aftershocks dating and undermine our health? Bay leaf turns effective to help lower cholesterol, you know. Bay leaves can be used by boiling. Water boiled using 3 cups of boiled water up to 1 cup water alone. The number of leaves that are used between 10 to 15 sheets. Drink decoction of leaves is 2 times a day. Undoubtedly cholesterol disease would run out of our lives.
    2) Benefits leaves for Preventing diabetes
    Diabetes is a disease of the opening of diabetes. Or it could be a new diabete. Diseases due to sugar intake could have turned out to be muted with bay leaves. The trick is to drink a decoction of bay leaves regularly.
    3) Treat sore eyes
    The eye is the lamp of life. Many people are very careful with the subject’s eyes. Various diseases of the eye can be very disturbing to us. One of them is an eye sore. For those of us who already diseased eye pain, could try to cure him by way of greeting leaf decoction rubbed into our eyes. Continue to do this until the eye back to normal alias recovered.
    4) Lowering of uric acid
    Gout is a disease which is so painful. In addition to taste the pain, the disease can also disrupt our daily work because of the pain. How to reduce it is to lower uric acid levels in our bodies. It can be easily turned out with bay leaves. Dried bay leaves quite a number of 10 pieces boiled with 10 cups of water. Boil some water until reduced to seven glasses and drank regularly only 2 times a day.
    Bay Leaf Benefits For Health - 2
    5) Relieves acute ulcer
    Bags of rice alias ulcer disease can be very tolerable nuisance. Acute gastritis can disrupt daily activities and even hospitalization can wait us! How powerful enough to ease it is to boil 15-20 bay leaves to 1/2 liter of water. Wait until the water is reduced, then add the palm sugar. The addition of palm sugar does not reduce the efficacy of bay leaves. So, fortunately there is sweetness in the stew is made. Then, decoction of leaves ready to be drunk. Potation regularly. Gradually, acute ulcer will subside.
    6) Cure indigestion
    Digestion is very important to the process of obtaining energy in our daily life. Indigestion mean disruption of cider absorption of nutrients. It could be that the error comes from the food itself. Indigestion include: constipation and diarrhea. Both are very excruciating. But not when drinking the decoction of leaves. Decoction of leaves that have been given a bit of salt shrinkage. Afterwards, drink during diarrhea or constipation attacking our digestion. Undoubtedly digestion will be better and the disease gradually disappear as well.
    7) Benefits of bay leaf for Lowering high blood pressure (hypertension)
    High blood pressure (hypertension) is a dangerous disease because of diet, activity, and also the emotions must be strictly maintained.
    Unfortunately, all that just care for daily life alone, but nothing could be significant. As a result, many people turn to drinking diverse chemical concoctions that are not necessarily good for health in the long term. The use of bay leaves can be applied. The trick is to drink a decoction of bay leaves. Bay leaf decoction is used by mixing 7 to 10 bay leaves with 3 cups of water. Shrink water to 1 cup only. Then, drink 1/2 cup at a time. Perform 2 times daily routines in this drinking boiled leaves.
    Use of leaves above average by boiling and drinking boiled water after the cooking water is quite cold. Another way is by rubbing the cooking water. How this way is very natural and easy to apply. How? Many are also the benefits of bay leaves for our health. It’s all unfortunately many do not know and ignore it.
    Most people only focus using the benefits of bay leaves for cooking only. This is certainly not wrong. But if with a little knowledge and understanding, bay leaves can be effectively replaces the traditional medicine against drug dependence
    chemical. Can also be used as a kind of combo to crush all, some, or one out of seven of the above diseases. Bay leaf prices are also relatively very cheap. Detailed seasoning in the market was ready to give some bay leaves.
    Thus articles about Bay Leaf Benefits For Health. Hopefully this article about Bay Leaf Benefits For Health that we share today can be beneficial for you. Thank You.

    My Next Assignments…………

    Never have I experienced a hectic period leading up to an assignment like the past few days. I returned from my assignment in Vietnam on the 3rd of February. I was supposed to leave for Indonesia on the 8th for another assignment. However the client was not able to process my visa on time and the assignment was cancelled / postponed. During this period I had to finish 6 Organizational Capacity Assessment Reports. So I was running around trying to process my visa as well as trying to complete the reports before I left for Indonesia.

    Once it was clear that I was unable to go to Indonesia I was requested by 3 more clients to submit proposals. One assignment was in Bangladesh and it went very fast; I have already set the travel dates, booked the tickets, got my visa and everything is a go. The other in India went very quick even though I had to finish contracting, setting the travel dates, booking the ticket, and getting my visa to be able to start the assignment in India on the 21st.

    The other is indeed a nightmare! I have been discussing with this client since October of 2009. Well believe it; some times a contract can take even longer. I have already done 5 versions of the proposal; and the last. This kind of procrastination by a client signifies all or some of the following:

    • The client is not clear about what they want
    • They are haggling about rates and costs
    • The client is unsure about you and the organization you represent
    • Does not know / have the resources / decision making power to use the results of the assignment

    I must say that this client does not know me and the organization. That is why I went through the process of doing 5 versions of the proposal. However now I know it is to do with the rates and costs. This has a critical issue that most consultants do not see; which is the client is likely to not be satisfied with your work no matter how well you do your assignment. This also has the possibility to creating a problem when collecting final payment for the assignment.

    My advice (which is what I am doing right now) is to stop doing anymore changes to the proposal and wait for the client to come back to you with a contract with any changes that they feel are important. This way you push the client towards closing (sales cycle) and stop you from spending time (which is money) on an order which may not be profitable.

    Workout Anytime Daily 10 Prehab Routine

    Everyone knows that prevention is better than dealing with an injury, and part of injury prevention is spending time working on what are commonly referred to as “corrective exercises” or “Prehab”.   10 minutes a day spent doing 10 basic exercises can prevent many injuries, improve results from exercise, and dramatically improve movement.
    Ideally do these exercises barefoot or in socks – your feet will be working very hard during these exercises and shoes reduce ground feel.  If possible do them in front of a mirror to see your form!
    Hip Hinge – Hip Hinging is one of basic primal movement patterns, and it is also the movement pattern most frequently done incorrectly.   The best way to groove this movement pattern is practice it using a wooden handle or PVC Pipe held vertically against your back touching the back of your head, the top of your shoulders, and your tail bone.  By keeping contact with all three points as you hinge it teaches you to maintain a flat back which is essential for preventing low back injuries and developing proper movement mechanics that allow you to effectively load and unload the glutes and hamstrings.
    It is also a phenomenal dynamic warm-up for the hamstrings!   Here is a video showing how to do it:  https://www.youtube.com/watch?v=PG67O49Hsso    Do 50 reps per day and you will see and feel positive changes in your posture, movement, strength and mobility!
    Downhill Skier Exercise– This exercise contains elements of the squat and hip hinge.  Start by placing the hands palm down on the top of the thighs.  Keep the back straight slide the hands down until the palms are resting on the knees with the hips back like you are a second basemen.   You should begin to feel a stretch in the hamstrings.     Continue to hinge from the hip forward and slide down until your elbow are resting on the inside of the knees with back straight and hips back like you are a downhill skier.  This will require your knees to track forward over and maybe even slightly beyond your toes (this will generate a stretch in the calf muscles and specifically the single joint soleus muscle).    Keep your heels down the whole time – do not let them lift up off the floor!
    Keeping the back totally straight extend the knees as far as possible – you should feel a strong stretch in the hamstrings.  Your hips will rise but keep your elbows on the knees and do not move the upper body!  Then drop the hips, flex the knees and let them move forward over toes as you drop back down to the downhill skier posture.
    Start slow but as you get the hang of it you can move faster – as long as you maintain proper form.     Do 30 – 50 reps every day.   You will start to notice that your squat and your hip hinge movements all get easier along with improved mobility in the ankle knee and hip!   Click here for a great video of how to do this exercise properly:  https://youtu.be/nXKWtlr3rBQ
    Goblet Squat – Squats are another primal movement pattern and goblet squats help emphasize the best form.   They should be done daily with a relatively light weight for a good 20 – 50 repetitions.    Keep the dumbbell, kettlebell or Sandbag held against the chest the entire time. If you have difficulty getting thighs parallel to the floor spread your feet farther apart, and also rotate out at the hips so that your feet are pointing outwards.   This can make a huge difference.   By doing this and holding a light weight against your chest you may find you can squat to a decent depth while maintaining an upright torso.  It should look like this:  http://cfitness.me.formecdn.com/2016/12/goblet-squat.jpg  
    Alternatively you can hold a kettlebell/Dumbbell with both hands letting it go straight down between the legs as you squat down like this:  http://workoutlabs.com/wp-content/uploads/watermarked/Pile_Sumo_Dumbbell_Squat1.png
    Single Leg RDL – Romanian Deadlift – is one of the most important corrective exercises you can do to help self-identify and correct muscle imbalances that are the most common cause of movement dysfunction and injury.
    The best way to do this exercise is barefoot in front of a mirror where you can see your whole body throughout the entire sequence of the exercise.  Ideally you should be on a firm and level surface as well.
    Start by facing the mirror standing on one foot with the other leg flexed so your thigh is parallel with the floor and knee flexed to 90 degrees with hands on your hips.  Look in the mirror and make sure your hips are perfectly level and if not fix that!   
    Next, without moving the upper body extend the flexed leg down and hinge forward at the hip of the standing leg.   As your swing leg passes the other leg you should try to straighten it, and ideally you hinge forward at the upper body while keeping your swing leg and upper body in a straight line the whole time.
    As you hinge try NOT to let your swing leg hip drop and keep your stance foot pointing directly forward with no angle.  The stance leg should flex slightly but the knee should NOT move forward – rather you should “sit” back into the hinge at the hip. Pause when you reach at or near parallel with the floor with your upper body and swing leg then smoothly return to standing and flex the swing leg.    Slower is harder AND better and do NOT use any load/weight.
    10 repetitions on each side each day!   Do all 10 on each side one time per day and you will see some amazing changes in your strength, balance and athleticism! 
    Here is a great single leg RDL tutorial:  https://www.youtube.com/watch?v=vc21IwnIcwk
    Hip Thrusts – The hip thrust simultaneously develops the glutes while enhancing mobility in the hip flexors (both key because this counteracts the negative effects of sitting all the time!).  These can be done on the floor or with shoulders on a bench, bed or sofa to make it a bit harder.   You can do hip thrusts with two legs or one leg at a time to create additional load.   Here is a good shot of the exercise:  http://cdn-www.womenshealthsa.co.za/wp-content/uploads/2015/02/hip-thrust-hold.jpg
    Important NOT to arch lower back at all and concentrate on squeezing glutes at top and NOT using low back.    Even without any load this exercise can produce great benefits – 20 – 50 reps each day!
    Plank – The plank is a simple functional core exercise that produces great benefits.  It can be done on toes and hands (upper push-up position), Toes and Elbows, Hands and Knees, etc to adjust the difficulty.    Do a version of the plank that challenges for one minute per day while maintaining good form.   Here is a great article on some of the many variations:  http://www.health.com/health/gallery/0,,20813896,00.html/view-all
    Side Plank – The Side Plank is also key to building core strength, but in the front plane (side to side stability and strength).   30 seconds to a minute on each side each day.   Like the plank there are many variations and one of the best when you are ready is a side plank with leg lift: https://rutheburke.files.wordpress.com/2015/05/side_bridge_abd.jpg
    Static Lunge – Lunges are another primal movement pattern, and there are many different variety of lunges.  A static lunge is done with feet in a split stance like this:    https://www.google.com/imgres?imgrefurl=http://thefitnesslink.uk/exercises/static-lunge/&tbnid=J1sOV9EYH0PmVM:&docid=lgeVWz3ThLe7OM&h=1417&w=1890   
    The exercise is fantastic for simultaneously developing strength and mobility in the foot, ankle, knee and hip.  Best done barefoot on a firm surface.  Keep your front heel down the entire time and rear foot is up on ball of the foot with rear knee, hip, back and head kept in alignment the entire time.    Do 10 reps at a time on each side per day – no weight is necessary. 
     
    Side to Side Skater– This exercise develops hip mobility including providing an excellent dynamic stretch/warm-up for the adductor (inner thigh muscles).  Feet should be wide apart with feet facing forward – not angled out. Keep feet flat on the floor and flex forward at the hip keeping back straight (only flex forward as far as you can while maintaining a flat back and keeping both feet on the floor with entire foot kept down in contact with the ground).   Push the hips directly to the side and pause as you feel a stretch in the trailing leg’s adductors.  
    Ideally your head and torso stay perpendicular to lower body and centered during the entire exercise just like a speed skater.  Then push your hips back in the other direction to the other to the other side.    NOTE:   Do NOT go up and down – your hips should go back and forth in a straight-line parallel with the floor.   Do 20 – 30 reps each day.
    Ankle Circles – This exercise improves ankle mobility and is great before just about any activity.    Stand on one foot.    These can be done seated, standing or lying down – best done standing to simultaneously work on balance and stability.  The action is simple:  holding foot and leg in the air draw a circle with your toes for 10 circles in one direction and 10 circles in the other direction like this:  http://web.eccrsd.us/christy/public/athletic_training/ankle_sprain_rehab_beginner_files/Picture%201.jpg   
    You will notice that one direction is much harder than the other and you will feel much less coordinated and same thing with one leg vs the other leg.  Do more repetitions in the direction that is challenging and more on the leg that is more challenging.  Ideally do the exercise while you stand on one foot while you pull your other leg up with knee bent so that your thigh is parallel with the floor.    This is more challenging than it looks but will provide big benefits in terms of balance and stability.

    Done daily and before workouts these 10 exercises will provide big benefits including improved posture, stability, strength and mobility.   You will also notice that you improve at many other exercises and movements.

    Marathon Training Tips

    As the saying goes “those who fail to plan – plan to fail.”   This is true in business and it is also true in preparing for rigorous athletic events like running a marathon.     Successful completion of a marathon is all about creating a plan based upon the goal of completing a marathon on a specific date in a specific location.
    Determining Starting Point

    The length of your plan will depend on your current fitness level relative to running.  So the first step is determining your current fitness level which can be done in several different ways:
    If you are currently running you can get an idea of your current fitness level based on how often you run, how far you run, and your average pace when running.
    If you are not currently running, then do a 12 minute run test – see here for a how to guide to perform this simple test:  https://www.brianmac.co.uk/gentest.htm
    Once you know your starting point you can determine how long it will take you to prepare adequately to complete a marathon. The key is slow and steady progression of average distance per run and total weekly training miles – go too fast and you WILL get hurt!    The body needs time to adapt to the stresses of running.    A good rule of thumb is to increase your weekly mileage (and mileage per run) by no more than 10% per week.
    So if you are currently running 15 miles per week you would only increase total mileage to 16.5 miles per week and if your long run was 5 miles you would increase it by half a mile.
    In order to successfully complete a marathon, you need to be running somewhere between 30 and 50 miles per week with individual runs of 16 – 23 miles.  The advantage of gradually building up to a 20 – 23-mile run is that you have mental experience with running over 20 which can be very challenging the first time you do it.   That being said, placing too much emphasis on distance can result in over-training if not done carefully.
    Training Mix

    Assuming you have a base of running 15 or more miles per week on a consistent basis you should begin to mix up your training by including shorter, harder runs with longer slow runs and at least one interval training session per week.      
    It is critical that you have a training base of steady mileage prior to increasing training intensity and beginning interval training where you will perform higher intensity intervals of quarter mile to half mile mixed with recovery periods.   
    There is an entire science behind interval training and the best athletes train with a heart rate monitor all the time to precisely determine the intensity of their work intervals and how long they recover during rest intervals of slow running/jogging or walking.     This is one of the many reasons that, in an ideal world, you work with a running coach/trainer who has experience designing and working with runners to prepare for marathons and other runs.   A good coach will help plan and adjust your training based on how you progress from week to week which is essential for the best results!

    Strength and Mobility Training

    Running requires a lot more than just cardiovascular and muscular endurance – it requires specific strength and mobility to avoid injury and allow for optimum running technique.  Integrating a run specific strength and mobility program into your training can be a game changer and the program should include:
                A specific dynamic warm-up and foam rolling for areas of tightness and pain
    Dynamic Warm-up:  http://www.active.com/running/articles/before-you-run-the-dynamic-warm-up
    Foam Rolling:  http://www.runnersworld.com/foam-roller/how-to-use-a-foam-roller
    Cool-down with run specific stretches – http://www.runnersworld.com/injury-prevention-recovery/5-post-race-standing-stretches-every-runner-should-do/slide/1
    Strength Training Exercises for Running
    It is essential to have great core and glute strength to properly stabilize the body during the impact of running to prevent injury.
    It is also critical to strengthen all the muscles of the lower body including the hamstrings, calves, and intrinsic muscles of the feet.
    Sample Strength Training Program for Runners:  http://www.runnersworld.com/strength-training/10-essential-strength-exercises-for-runners/slide/2
    Putting it all together

    If preparing for a marathon seems like a lot of work and complicated that is because IT IS!    Like running successful business assessing your starting point and setting a realistic goal with a specific plan of action is key.     Also having a coach is HIGHLY recommended to not only help you create a realistic plan and schedule but to monitor your progress and adjust your workouts and plan accordingly.  

    Paperless Mission #12: Collecting Student Work

    This is the twelfth installment in my Go Paperless! Challenge Series. You can check out the other entries in the series here. Also be sure to link up with my Paperless Challenge Linky!

    Mission #12: Collecting Student Work

    Recently, I shared how I distribute student assignments through Dropbox. Today I’m going to share how students turn in those assignments. To do that, I primarily use Edmodo.

    Once you’ve created an assignment in Edmodo, students will be able to see it as they log-in.

    If it’s just a text-based assignment, they can type the text in the comment section and submit it.

    Often, however, my assignments tend to require them to include an attachment of some sort. These can fall into a couple different categories.

    Photos & Movies

    The Edmodo app allows you to load photos directly from your camera roll as an attachment. Just select “Attach: File.”

    Documents produced in other apps (e.g., Pages, Keynote, etc.)

    This process has a couple extra steps, but it’s still easy to accomplish. First, students will need to load the item into their backpack. This is normally accomplished through the “Share and Print” option in the original app. For example, in Pages, you have the option to “Open in Another App.”

    This will result in the file being added to the student’s Edmodo “backpack.” Once it’s there, students can attach it to an assignment by choosing “Attach: Backpack.”

    Once the items are selected, students get to rate the assignment using the emoticons and click “Turn In Assignment.”

    From my perspective, it’s a dream. I don’t have to worry about receiving “No Name” papers, and I can quickly grade and comment on student work that’s turned in.

    Apprentice Guides

    One of my back to school projects is to make step-by-step tutorials to help students (and teachers) with some of these iPad tasks. The first one is on Turning In Assignments from Pages to Edmodo and you can download a copy of it here.

    I apologize that the image quality isn’t perfect — it lost something when I uploaded it to Google Drive for sharing, but it’s still very functional. (I’ll share higher-quality imaged versions later when I get more completed.)

    What programs do you use to collect student work electronically in your classroom? I’d love to hear in the comments section.

    Reminder: Diablo II – 2014 Ladder Reset is May 27th

    That’s right, this is just a quick reminder that tomorrow is the Diablo 2 Ladder Reset for 2014!
    So get ready – stock up on energy drink and tell your friends you won’t see them much for the next while – and get on that Ladder! Have fun playing, my wonderful readers – and enjoy being on the Top Of The Heap
    (at least until the botters get going)
    See You In The Games!

    Number Talks Book Study – Chapter 2

    The farther I get into the book Number Talks, the more excited I am about implementing them next year. This is such a great resource, and I’m only on Chapter 2!

    I’m linking up with Misty at Think, Wonder, & Teach for her fabulous book study. If you haven’t checked it out yet, be sure to visit her because she’s already offering some great resources to support the book (whereas mine are still works in progress!).

    This chapter walks through some of the nuts and bolts of setting up number talks, and it describes how to manage some of the procedures and expectations. One of the sections that really resonated with me in this chapter was about building accountability with the students. So often, there are a few students who are eager to share their mathematical thinking, and there are many others who are willing to sit back and let those students shine. I don’t like pulling sticks with students’ names for something like this, but I also don’t want students to feel like they don’t need to participate. This book offered some great strategies for dealing with that:

    1. Once all of the strategies have been shared, number them and have students show with fingers which one they found to be the most efficient strategy. This will get them thinking about the math involved.

    2. Keep records of the problems posed and strategies used, and label them with the students’ names. I plan to use my iPad to track this. I’ve talked before about setting up student data notebooks on Evernote, and I think that would be the perfect platform to track student participation. I can photograph students’ work and add anecdotal records about what I observe. It would also be easy to share with parents at parent-teacher conferences.

    3. Hold small group number talks throughout the week. As I prepare to transition into more of a math workshop/guided math approach, this seems like a very viable option.

    4. Create and post anchor charts of the different strategies that students are using. The book names a variety of strategies, or you could develop names with your students. Having the charts available to reference could scaffold the less confident students.

    5. Use exit cards. The authors recommend giving each student a notecard. On one side, students should record their solution, and on the other side, they should record a strategy that another student shared that they liked.

    6. Give a weekly computation assessment of 5-10 problems. The selected problems should reinforce the concepts and strategies introduced throughout the week. I can also imagine using an app like Show Me or Explain Everything to assess. These are whiteboard apps that allow students to record audio on top of their drawing. Students could record their solutions and narrate them as if they’re presenting them to the class. This would be another important artifact that could be saved in the student’s Evernote portfolio to share with parents or an RTI committee. If it’s only one problem, most students would be able to complete the task on the app in 5-10 minutes as the video they’d be creating should be less than a minute long.

    I think these accountability measures could be effective in getting students to participate more. Of course, the classroom environment will matter, too, and I look forward to setting those factors in place for my Number Talks this fall.

    In other news, I’m excited to share that I’ll be participating in Sabra’s book study of Word Nerds at Teaching with a Touch of Twang. Word Nerds explores strategies for teaching vocabulary to students, and it’s another fantastic resource. It’s published by Stenhouse, and you can preview the entire book online or you can purchase the book in Paperbook or Kindle edition.

    The book study starts on Thursday and runs throughout the summer. You can see the full schedule by clicking on the image above. I’ll be hosting Chapter 7, and I can’t wait!

    Also, have you joined in the Teacher Toolbox Trio Linky Celebration yet?

    You still have time to link up and be eligible to win a $25 Teachers Pay Teachers gift certificate! The linky celebration will close on Friday night, so be sure to join the fun. My wish list has definitely grown as I’ve seen all of the fabulous resources other teachers are sharing and recommending.

    LUXURY GIRLS BEDROOM DESIGN DECOR STYLE GOOD

    The design of a room can be a major problem in the redesign of your home. The problem could grow if you have to do for a child – a girl in particular. But do not worry, because we had some bedroom design ideas for the creative minds of the people working with the Italian girls.

    LUXURY GIRLS BEDROOM DESIGN DECOR

    LUXURY GIRLS BEDROOM DESIGN DECOR

    They work in an atmosphere of classic charm in a contemporary way through a range of unique colors. Most models adopt a classic style, with good curves and cushions, and a pile of wood painted to create the perfect atmosphere for your little princess.

    LUXURY GIRLS BEDROOM METAL DESIGN DECOR

    LUXURY GIRLS BEDROOM METAL DESIGN DECOR

    LUXURY GIRLS BEDROOM DESIGN IDEAS

    LUXURY GIRLS BEDROOM DESIGN IDEAS

    LUXURY GIRLS BEDROOM DESIGN CONCEPT

    LUXURY GIRLS BEDROOM DESIGN CONCEPT

    CONCEPT KIDS ROOM PAINT COLORS DESIGN

    KIDS BATHROOM PAINT COLORS

    Looking for ideas for decorating Kids Room Paint Colors? Enter a space about the longevity of choosing background elements that are long lasting. Then use the equipment, bedding, area rugs and cheap to create themes easily hangeable. Unlike other rooms of the house, which mainly reflects your personality, decor rooms children requires slightly different approach. If you are a first time parent or a veteran, decorating baby rooms are not childs play.

    This is a very complex process in which an adult is to incorporate all the safety features and mix with a childhood fantasy. The room is a device identification of the child, not yours. But the change of the children, then you need to think ahead: the design is easy to change a child of five years or two? There is room for storage, research, animal or doll collections, or a wrestling match?

    First, consult with the child. Be sure to consider the child likes or dislikes when decorating their space. Decorating the kids room paint colors is a work in progress – planning begins before birth and continues throughout childhood. You can be as creative and on top of your child you are dynamic and playful colors work well in a child’s room. Always paint childrens rooms with a semi-gloss, if the walls are easy to dry without being too bright.

    Regarding storage, check your local do-it-your-own for a wide range of affordable solutions. As children grow, learn, play and explore their environment should respond. Children will love the exciting makeover, because they focus on their preferred interests in all age groups. As your child grows, ask for their input for kids room paint colors.

    KIDS ROOM PAINT COLORS
    KIDS BEDROOM PAINT COLORS

    Food Repair Guide: Baking Part 3

    Marzipan

    It pays to make your own marzipan as the real thing tastes so much better than bought. Since it is only a question of beating together ground almonds, sugar and egg white to moisten, there is nothing to go wrong.

    Biscuits

    Biscuits are simple to make and homemade biscuits always impress guests.

    They have four dangers: being too soft so that they spread into shapeless plops; being too short or having too great a proportion of fat which makes them hopelessly crumbly; being overhandled, like pastry, which makes them tough; and getting overcooked, which they will do at the drop of a hat.

    Diet Start

    Texture

    Since most biscuit mixtures contain butter, they will always become softer when they go in the oven, so, if your mixture is very runny when cold, it will run away altogether once it gets hot. Unless the mixture is being cooked in a restraining tin try to ensure a reasonably firm texture. Apart from anything else, if it is too runny the biscuit will tend to be tough.

    Crumbling

    If you want to use a very short mixture, mould the dough by hand rather than trying to roll it out, as you will not succeed. Cut the biscuits into fat rather than thin shapes so they have more chance of holding together.

    Toughness

    Do not handle the biscuits more than necessary to get the ingredients well mixed.

    Overcooking

    Once the biscuits have gone in the oven, watch them like a hawk. Take one out and cool it to test, as a biscuit, especially a dark coloured one such as chocolate or ginger, will often be cooked long before it looks cooked.

    Failures

    Biscuits that have fallen apart, spread or generally failed to live up to expectations, can always be broken up and used as decorations, or crumbled and used as biscuit bases (held together with butter or egg white) for dishes such as cheesecakes.

    And More: Deals and Sales – Free from EA, Battlefield Hardline’s Betrayal Expansion/DLC, Until July 12th [Notification]

    Just a quick Notification, for those interested in Battlefield Hardline, that an Expansion for it is currently being offered Totally Free from EA via their “On The House” promotion:

    Screenshot of the Information Panel in the Origin Client for the Battlefield DLC/Expansion, Betrayal
    (Click to see Full Size)

    Free right now, EA is offering the Expansion for Battlefield: Hardline called Betrayal, which features 4 new maps (Thin Ice, Chinatown, Cemetery and Alcatraz), 2 New Vehicles, New Weapons (Personalize up to 5 Weapons with the Gun Bench and Test Weapons in the Gun Range!), New Assignments, New Camos, New Paints, and more [Inquisition Swooooord!lol]. While it does require the Base Game Battlefield: Hardline, even if you don’t own Hardline itself, you can Add it to your Origin Games Library and then Download it when you get Hardline in the future. If you are a Subscriber to Origin Access, you already have this available, for ‘free’ (it is part of the Vault Games available to you).

    The Expansion/DLC itself was originally released in March of 2016 and although it may not help with there only being a handful of servers in North America on PC with a high number of players on them (there are a lot more if you are part of the EU), it is still worth going and grabbing [in my opinion, especially if people end up coming back or playing more in the future. I have already seen an influx of new players, thanks in part to EA’s recent Up-to-75% Off Sale and DLC Giveaways].

    I have also been working on a “One Sentence Review” of all the Weapons in Battlefield: Hardline that I want to post here at The Blog in the future; but for now, if you are interested at all in Hardline, grab this while you can – and See You In the Game!

    [Personal Note: I am not affiliated with, nor receive any benefits of any kind from EA/Origin (check the Links, there are no ‘Affiliate Tags’ or anything on them); I am merely an enthusiastic gamer who tries to pass on information to other gamers, when I can. Enjoy, dear reader.]

    a friendly stopped by to say hello, at 5000 feet

    The video shows a man flying calmly, when suddenly a military fighter appears out of nowhere. After quickly moving the wings up and down in greeting, the plane disappears from the sky at a speed worthy of a video game or a movie

    Long Bean Benefits For Health

    LONG BEANS BENEFITS FOR HEALTH

    Long Beans Benefits For Health Long Beans are vegetables that very often we encounter in everyday dishes. Whether it’s for home cooking and restaurant cooking. There are also cook it in a way sauteed, but some are making to raw vegetables.
    But despite the long beans so popular for the food, I’m sure not everyone knows about the nutritional value as well as the nutrients found in these vegetables. In fact, long beans have vitamins and minerals also are quite high which is also beneficial to health.
    Long Bean Benefits For Health
    So, to increase your knowledge about health, here we present an overview of the nutritional content of beans as well as health benefits.
    Nutrient Long Bean
    Long beans contain a variety of essential nutrients for your body, including:
    As a Source of Protein
    With a protein content that is at least 8.3 grams per 100 grams chickpea stew, the bean vegetable vegetables long become a source of vegetable protein in our body needs protein for every day.
    Vitamin B Complex
    In every 100 grams of beans boiled which contains 146 mcg of folate (37% requirement), 0.2 mg of thiamin (14% requirement); 0.1 mg vitamin B6 (5% requirement); and 0.1 mg of riboflavin (4% needs); 0.4 mg of pantothenic acid (4% requirement); serta0,6 mg niacin (3% requirement). Various vitamin B complex contained in the long bean is an essential nutrient for our bodies.
    In general, vitamin B complex plays an important role in energy production and nerve function in our body, so vitamin B deficiency is usually characterized by fatigue and lack of energy.
    Contain High Fiber
    Long beans are vegetables that are rich in fiber. In every 100 grams of beans boiled, no fiber content up to 4 grams and meet 15% of our daily fiber needs. Fibers on long beans are available in the form of pectin, which is a soluble fiber, to very good in helping keep blood sugar at normal levels, as well as for normal fat metabolism.
    Mineral content of Long Bean
    Long Beans are also rich in various minerals, among others :
    Containing Calcium
    In Every 100 grams of beans boiled which contains 42 mg of calcium (4% requirement). Calcium is an essential mineral for the formation of bones and teeth healthy and strong as well, also for nerve and muscle function optimally.
    Containing Iron
    In Every 100 grams of beans boiled which contains 2.6 mg of iron (15% requirement). Iron is an essential component for the formation of enzymes for a variety of chemical reactions in the body, and forming the main component of red blood cells and cells
    muscle.
    Contains Magnesium
    In Every 100 grams of beans boiled which contains 98 mg of magnesium (25% requirement), where the mineral content is very important for healthy bones and teeth, muscle and nerve function, as well as the activity of enzymes in the body.
    Long Bean Benefits For Health
    Containing Manganese
    In Every 100 grams of boiled string beans also contain 0.5 mg of manganese (24% requirement). Manganese is essential for enzyme activity, and also for the metabolism of carbohydrates and joint health.
    Containing Phosphorus
    In Every 100 grams of beans boiled which contains 181 mg of phosphorus (18% requirement), which is also important in energy production and the formation of bones and teeth.
    Containing Copper
    In Every 100 grams of beans boiled which contains 0.2 mg of copper (11%). Copper is important for skin health, it also increases the body’s resistance to stress and disease.
    Containing Potassium
    In Every 100 grams of beans boiled which contains 315 mg of potassium (9% requirement), which is important for nerve function and also our muscles.
    Containing Zinc
    In Every 100 grams of boiled string beans also contain 1.1 mg of zinc and zinc (7% requirement). Zinc is a component of enzymes involved in the formation of red blood cells and bone.
    Containing Selenium
    In Every 100 grams of boiled string beans also contain 2.8 mcg selenium (4% requirement), where selenium is an essential mineral in the synthesis of the enzyme, which also acts as an antioxidant against free radicals in our bodies.

    Well, that’s what some of the vitamins and minerals contained in the beans. For you who like to consume either in the form of beans and vegetables stir fry, continue the positive trend.

    And More: Deal and Sales – Battlefield 4 Expansion, Second Assault is Free from EA – Two Days Left [Notification]

    Just a quick mention, for those who didn’t catch it yet or for those who play [or never stopped playing!] Battlefield 4Second Assault, the Expansion pack that adds Four Maps, Five Weapons, Ten Assignments and more, is currently being given away Free from EA/Origin until the 28th – that’s only two days left to go get it!

    Battlefield 4: Second Assault Expansion Pack Information Panel
    in the “On The House” Section [ Free Games > On The House] in EA’s Origin Game Client (Click to see Full Size)

    Note that you need to already own Battlefield 4, as this is an Expansion Pack, but you can still get it now – even if you don’t own BF4 – and play it later. Go and Download it now! GOGOGO

    Battlefield 4: Second Assault Expansion Promotional Wallpaper by EA, Unedited
    (Click to see Full Size)

    See You In The Game!

    WORKOUT ANYTIME in Buffalo Grove Patch

    WORKOUT ANYTIME in Buffalo Grove Patch in an article titled, “24/7 Gym Opens in Buffalo Grove.”  The article opens with some details about the opening of the Buffalo Grove WORKOUT ANYTIME, and the plans to open up to 25 clubs in the Chicago suburbs. Jeff and co-owner Eric Nagel are quoted about why Buffalo Grove is a great place for the first WORKOUT ANYTIME in Illinois. Cristel gives details about what WORKOUT ANYTIME offers and about the upcoming grand opening, and then provides info and quotes from Steve and John.  Click here for the entire article or begin below.

    24/7 Gym Opens in Buffalo Grove
    By: Cristel Mohrman

    Workout Anytime might be a new name in town, but it’s one that company officials expect will soon be widely recognized.

    The fitness center officially opened Saturday at 700 S. Buffalo Grove Grove Road. It’s the company’s first location in Illinois, but it certainly won’t be the last, said Workout Anytime officials, who are planning to expand to 25 clubs in the Chicago suburbs.

    Buffalo Grove was selected as its first Illinois site for its demographics and because officials found little competition for the concept, which offers members all-hours access to no-frills workouts.

    “We really like this location a lot,” co-owner Eric Nagel said.

    (Read More)

    Franchisee Profile: Marc Flame

    Franchisee Profile: Marc Flame

    Marc Flame is originally from the Bronx in New York, specifically Riverdale. Growing up, Marc spent every summer on Long Island at his grandmother’s beach house and loves the outdoors. After graduating from JFK Highschool, Marc’s parents moved to South America where Marc learned to speak basic Portuguese. After living in Brazil for a while, Marc moved back to New York where he attended New York University. He graduated in 1981 with a degree in Economics and International Business. Upon graduation, Marc spent much of his time on Wall Street starting his career Bankers Trust Company. Marc eventually became Chief Financial Officer at the banks Technology subsidiary. During Marcs’ tenure he established a successful record of improving operational efficiency and profitability. After fourteen years at BTCo, Marc left and joined Citigroup. Marc spent ten years within the Finance Organization of Citigroup. He then joined the CBS Corporation where he served as CFO of the CBS Technology organization.

    After doing some traveling, Marc decided to relocate from Chicago to Atlanta where he began researching franchises to invest in. After much research Marc decided that Workout Anytime was where he wanted to be. Not even three weeks after watching the Workout Anytime franchise video, Marc signed for his first franchise. He now owns the first Workout Anytime located on the South side of Atlanta.
    How did you learn about the brand? 
    I was researching different franchises and was heavily focused on the fast-food industry when I came across Workout Anytime. I watched the franchise video and was immediately hooked. I knew right then that was what I wanted to invest in. Not even three weeks after seeing the video I met with Randy the entire senior WOAT team. It felt like a family and I signed with Workout Anytime after that meeting.
    Why did you choose an opportunity with Workout Anytime? 
    I’ve always wanted to own my own business. I worked at a Baskin Robbins in high school and it was some of the best times I’ve ever had. I have always enjoyed doing my own thing which is why I started looking into franchises. I chose Workout Anytime because I am very interested in the Workout Anytime model and I really wanted to do a franchise in a market that really needed it. 
    Do you have any development/extension plans? Add units? Timeframe? 
    I would like to eventually expand. I do not have a multi-unit sign at the moment, but the goal is to have 3-4 locations within 4-5 years. I am trying to open one every year and a half. Currently, I am working to be the most successful location rather than building out more units. When you talk about franchises people have glass ceiling expectations with what you can achieve with any one location. The Workout Anytime model allows me to push the boundaries, and ensure the opportunity for many members to enjoy all the advantages provided to Workout Anytime members.
    Are you involved in any charities or involved in the community in any way? 
    I am learning more about the Riverdale area each day and would love to work with charities and get involved with the community once I get to know it better.
    Do you have any other interesting hobbies or passions?
    I love spending time outdoors. Anything outdoors such as going to the horse stables with my daughter, 
    watch my son dirt bike on the trails, and go to the beach as often as possible.

    Who needs to curb the carbs?

    It goes without saying that everyone should consider cutting out refined sugar and flour products, plus high levels of processed foods that are full of junk fats, as they are nutritionally redundant in the human body. You should also consider giving up caffeine and moderating your alcohol intake, particularly if you suffer from any of the symptoms of unstable blood sugar and insulin resistance.

    Many people are not even aware of the symptoms of eating too many refined and dense carbohydrates. They have become used to living in what I call ‘the discomfort zone’. They have forgotten what it is like to wake up full of energy, think it’s normal to feel bloated after meals and rely too heavily on stimulants such as coffee to get themselves through the day.

    Diet Start

    This sorry state of affairs becomes their normal state of being — it is no wonder that the symptoms of degenerative disease creep up on many people un-noticed. They are so used to living below their physical potential that they don’t recognise the signs until it is sometimes too late.

    If you are more genetically disposed to gain weight readily when exposed to an unhealthy diet and lifestyle then restricting the amount and type of carbohydrate foods that you eat may be the right choice for you. Such a diet regime may also suit you if you have developed insulin resistance as the result of a diet based on high levels of refined and complex carbohydrates that outweigh your energy requirements, plus too much saturated fat, with little fibre and water. Unless, that is, you are one of those people who leads an active lifestyle or has a high metabolic rate, and already eats a diet with relatively high levels of healthy complex carbohydrates (brown rice, potatoes, wholegrains and certain vegetables, fruit and pulses) without accompanying weight and health problems. If so, why are you reading this? Sounds like you are already doing what is right for your body.

    My Trip to Manila, Philippines

    The assignment in the Philippines is to review a Strategic Plan which has been developed with the assistance of another consultant. On first glance of the plan it was not constructed in a logical way. The SWOT analysis was not used to look at strategic options. The whole plan is just a list of SWOT elements and clubbing of current activities in to 12 areas of work and finally selecting 6 areas which they call strategies and allocating opportunities and threats that are relevant to these selected 6 areas. They have not used the strengths and weaknesses.

    The previous consultant does not seem to have a grasp of the logic in strategic planning; the need to start with the external factors that influence the organization and then move inside the organization.

    The staff of the organization also seems to be very new to planning let alone strategic planning and have an aversion towards prioritizing and selection. As usual they seem to want to do everything. So all in all the previous plan does not have a logical flow as well as the choices the organization has made in order to mobilize resources and achieve the mission.

    My task of reviewing the strategic plan was made a lot more difficult as there were representatives from a funding organization who along with the staff thought they knew everything and in reality they “did not know what they did not know”. I some times wonder why they hired an expert if they think they know everything.

    They are more interested in retrofitting “logic” in to the current plan! Go figure! In effect they want to create a strategic plan breaking all the rules. I had a tough time to pull them into the right path. It seems that the organization/staff are not willing to change their current operating mode of adhocracy to a more strategic, structured logical way. So I explained that until the willingness to change is there the strategic plan will continue to be just a piece of paper.

    Now I have to do the documentation. Hope to finish it as soon as possible. Looking forward to returning to Colombo; Manila is too noisy for me and for some strange reason I do not seem to like Manila. Well I have finally found a city that I do not like.

    The Best Text for Teaching How to Write and Revise Leads

    My fourth graders hate revision. They’re often offended by the mere suggestion that they hadn’t nailed the perfect lead to their stories in their first draft.

    I’m used to this. I see it every year in writer’s workshop, especially at the beginning of the year when we’re writing in a genre for the first time.

    And every time I see this, I become more determined to break them of this thinking.

    Today, we were working on the Common Core State Standard W.4.3a – Orient the reader by establishing a situation and introducing a narrator and/or characters; organize an event sequence that unfolds naturally.

    My favorite story to use for this is standard — especially with fourth graders — is The Teacher’s Funeral by Richard Peck.

    This book, set in a small Indiana town with a one-room schoolhouse, has the best opening line of a children’s book ever.

    If your teacher has to die, August isn’t a bad time of year for it. 

    Richard Peck keeps it going from there, building an incredible introduction. You can read the entire first chapter here.

    Today, I started our writing lesson by reading this chapter to them. I have the Kindle edition of the book, so when I read it, I can project it on our ActivBoard so the students can follow along as I read. They laughed throughout the intro and were immediately hooked, begging me to choose this as our next chapter book read-aloud. Score one for the objective of “hooking your readers!”

    I then asked them how many of them thought that introduction was the one that was in the first draft of his book.

    One or two hands went up.

    Richard Peck shared in an article called “In the Beginning” (Horn Book Magazine, September 2006, pp. 505-508) that it normally takes him 24 drafts of his lead before he’s happy with it. TWENTY-FOUR!

    And here I’m asking my students to take a second pass at their writing.

    I shared that little nugget with my students before we reread the first chapter. As we read if for a second time, we focused on the characteristics of his writing that made it such a great lead.

    Here’s what my students noticed, compiled into an anchor chart:

    Once we finished the chart, I had them go back to a piece of writing they’ve been working on and try to write a different introduction. Some students tried changing the point of view, others jumped into the action or started with dialogue. Whatever the strategy, all of them managed to produce a new version of their introduction, and all were at least a little better than what they’d started with.

    We’ll get this revising thing down eventually…

    What are some of your favorite books to use to teach students how to hook their readers? I’d love to hear about them in the comments!

    INCREDIBLE HOME DESIGN WITH NATURAL LIGHT

    This 94 square meter apartment has a privileged location on the corner of the building. Looking for an apartment in well appointed with three bedrooms, one next to the park, with open views to the outside and green space overlooking the street, while the kitchen opens onto the courtyard and peaceful atmosphere. In the middle is a spacious hall and in relation to this, a new bathroom. The general plan with large windows on three sides and bright colors fill the room with light. It is difficult to decide which of these rooms, we love the most.

    INCREDIBLE LIVING ROOM DESIGN WITH NATURAL LIGHT

    INCREDIBLE LIVING ROOM DESIGN WITH NATURAL LIGHT

    INCREDIBLE DESIGN DINING ROOM WITH NATURAL LIGHT

    INCREDIBLE DESIGN DINING ROOM WITH NATURAL LIGHT

    INCREDIBLE DESIGN KITCHEN WITH NATURAL LIGHT

    INCREDIBLE DESIGN KITCHEN WITH NATURAL LIGHT

    INCREDIBLE DESIGN BEDROOM WITH NATURAL LIGHT

    INCREDIBLE DESIGN BEDROOM WITH NATURAL LIGHT

    INCREDIBLE DESIGN SKETCH WITH NATURAL LIGHT

    INCREDIBLE DESIGN SKETCH WITH NATURAL LIGHT

    Do you have Food Cravings? Food Cravings Test

    • Do you frequently eat until your stomach is uncomfortably full?
    • When you get hungry, does it make you feel tense, weak, or irritable?
    • When you get hungry, do you sometimes focus on one or two specific foods?
    • Do you snack often, usually eating the same snacks?
    • Have you ever had other addictive habits, such as smoking or drinking too much alcohol or overconsuming caffeine?
    • Diet Start
    • Are you often hungry after a meal and stay that way until you’ve eaten one of your favourite foods?
    • Do you usually need dessert after dinner to feel satisfied?
    • Do you tend to eat a relatively narrow range of foods?
    • When you eat your favourite foods, do you often intend to eat only a moderate amount, but end up eating a larger amount?
    • Do you sometimes feel as if you lack control over what you eat?
    • If you snack on foods other than your favourite foods, do you tend to feel unsatisfied?
    • Do you binge on food more than once per week?
    • Even if you know a food doesn’t agree with you, do you eat it anyway?
    • When you eat your favourite foods, do you frequently drift into an almost trancelike state of relaxation?
    • When you eat one of your favourite foods, does it generally improve your mood?

    If you answered yes to six or more questions, you are probably overweight. If you’re not, you must have a tremendous degree of willpower or an exceptional metabolism.

    When this happens, you will stop eating as much as you now eat, and your metabolism will heal. You will then begin to lose adipose tissue gradually, painlessly — and permanently.

    Workout Anytime in North Fulton Newspapers

    Workout Anytime in North Fulton Newspapers in an article titled, “New Workout Anytime coming to Milton.” The article begins with information about the new Workout Anytime opening in Milton and the owners. The article then goes into details about what you can expect at aWorkout Anytime, with a quote from Randy Trotter. General Manager Chris Maier is quoted about why he believes in the Workout Anytime model and Lynn Jackson is quoted about why they’re happy to open in the area. The article closes out with info on how to join and about the expansion plans for Workout Anytime.  Click here for the entire article or begin below.

    New Workout Anytime coming to Milton
    By: Caitlin Wagenseil
    MILTON, Ga. — When two members of a gym found out their beloved workout place was going to close down, they decided to take action. 

    Paul and Lynn Jackson, previous members, bought the Workout Anytime in Cumming. Now, they are gearing up to open their second location in Milton with Randy and Heather Clevenger.


    (Read More)

    WORKOUT ANYTIME on Entrepreneur.com

    Bill Aicklen, owner of four WORKOUT ANYTIME locations in Georgia, was recently featured in Franchise Players, Entrepreneur.com’s Q&A interview column! Bill discusses his background as a franchisee, challenges he’s faced and why he chose WORKOUT ANYTIME as the business model to get behind. Read the full interview here!

    The Risk Factors That Cause Food Reactions (6-10)

    Risk Factor 6. We eat too much at once.

    Overeating causes food reactions by overwhelming the digestive system. Unfortunately, reactions also cause overeating by creating food cravings, and this destructive cycle ruins many lives. The problem gets even worse when people eat the exact foods that cause them to experience reactions. This often happens, however, because of the cravings caused by allergic addiction.

    Overeating also disrupts the immune response, which further heightens food reactions.

    Risk Factor 7. We’re under too much stress.

    Stress hurts digestion. When you’re under stress, your stresshormones — such as adrenaline and cortisol — take blood away from your organs of digestion and shift it to the fight-or-flight organs and systems, such as the muscles, eyes, and heart. Sometimes, when you’re nervous, you feel this loss of circulation in your digestive system as butterflies in the stomach.

    Diet Start

    Proper digestion is most likely to occur when we take timeto eat our meals in a relaxed atmosphere. However, the average worker sits down for lunch for only eleven minutes, and many for only five minutes, or eats a sandwich unconsciously while working.

    Risk Factor 8. We don’t chew our foods completely.

    This interferes significantly with digestion. Foods that remain in excessively large pieces can’t be broken down properly, even when enough digestive juices are available.

    Risk Factor 9. We drink too many liquids with our meals.

    This dilutes digestive juices and stomach acid, keeping them from fully digesting our foods.

    Risk Factor 10. We combine too many of these risk factors.

    If we regularly made just one of these mistakes, we might not have a problem. Most people, though, combine several of these risk factors, and soon they experience the straw that breaks the camel’s back. Doctors call this reaching the allergic threshold.

    All of these risk factors can cause your digestive system to dump large, unwieldy macromolecules of food into your bloodstream. When this happens, it generally triggers your immune response.

    If your immune system is already impaired, your immune reaction to these macromolecules of food will be even worse. You’ll get reactions to a wider variety of foods, and your symptoms will be more severe and more frequent. Many forces can impair immunity: poor nutrition, exposure to toxins, stress, and lack of sleep.

    Therefore, to avoid food reactions, you should not only minimize your risk factors, but should also try to optimize your immune strength, with a healthy lifestyle, ingestion of specific nutrients, and avoidance of toxins. I’ll soon tell you how to do this.

    In addition, a number of non-food factors can make food reactions worse by contributing to the allergic threshold. The body doesn’t care if an allergen is a food-borne allergen or an airborne allergen, such as pollen. To the body, an allergen is an allergen. Food reactions are worse in people who inhale airborne allergens, are exposed to toxic chemicals, or are under stress.

    Therefore, you are not just what you eat.

    Food reactions — and therefore fat — can be caused by many factors, and food is just the most obvious one.

    I know that this is a new, strange concept for many people. But I have tested this concept clinically and have seen it work wonders.

    Here’s an example: a patient of mine worked in a paint shop and regularly inhaled airborne toxins. This man was bloated, puffy, and red-eyed most of the time, and reacted strongly to a number of foods. He also got sick a lot because the toxins he breathed were stressing his immune system. When he switched jobs and escaped the constant assault of airborne pollutants, his sensitivity to foods decreased dramatically. His progress on the False Fat Diet accelerated tremendously when he quit his job, and he soon lost almost all of his false fat and most of his true fat. Simultaneously, he stopped having frequent minor illnesses.

    If any of these risk factors apply to you, you are vulnerable to food reactions.

    You are not just what you eat.
    Fat can be caused by many factors.
    Food is just the most obvious one.

    Now I’ll tell you how food reactions develop within your body, after you engage in these risk factors. Once you understand how food reactions work, you’ll be better able to stop them — forever.

    It’s Not Just You™: AMD’s Crimson Drivers, Radeon ReLive Not Working At First [Possible Fix]

    Just a quick post before I go to bed here, that I wanted to share about the AMD Crimson Drivers that I got notified about just a bit ago, which included AMD’s “ReLive”, their new Game [and Desktop] Recording utility – ‘built-in’ to their 16.12 Drivers… For those who couldn’t get it working right away (I see posts about it already in the Official AMD Forums), I couldn’t either… And although I eventually did, I wanted to let others know, if you are having issues with it: It’s Not Just You™

    I was already starting to get tired when I saw a notification of the Driver Update – and I had no idea there was a nifty Game Recording ‘app’ incoming with it [I haven’t been reading much lately, I have another Cold for pete’s sake!]. For AMD GPU owners, waiting patiently to see if AMD was going to come out with their own Game Recording utility – it’s here! The future is now!

    Check out AMD’s Video on their ReLive edition of Radeon here: 
    https://www.youtube.com/watch?v=nRSm12lwRe4

    [I really wanted to start Testing it all out tonight, running Benchmarks and collecting Data for a TestRun or a Quality Test with it; but my sleepyness is actually building and getting the better of me, so I better go soon – I wanted to share what I did this evening though, to get it working (for me), before I go…]


    Without going over the few things I tried first that didn’t work (setting configuration, testing with different games, etc), here’s the steps to take that finally got it running, for me:

    • Download the Latest AMD Drivers via their main Website (http://support.amd.com/)
    • Uninstall the main AMD Drivers via the Control Panel > Programs > Uninstall/Change Program
    • Reboot
    • Install AMD Drivers via the Download from their Website
    • Reboot

    That’s it!

    After that, even though I have a 200 Series* AMD GPU at the time of this writing**, I was able to get ReLive up and running, even playing a little bit with the configuration and making a couple of short test recordings, before I came here to write this quick ‘tip’ of what might help get it going for others… It’s a larger ‘step’ (messing with Drivers, as opposed to just messing with Configuration/Settings); but I always like to Troubleshoot from the smallest steps first (eg. changing some settings) to larger steps (eg. re-installing software) to huge steps (eg. OS reinstallation, hardware changes). Thankfully, it started working just fine after only a bit of a ‘larger step’ taken.


    Although with the most recent versions of Windows you don’t always have to Reboot it when making changes, it helps to get everything ‘in order’ in the background, re-initializing all hardware and Drivers fully – which is why many installers/software still get you to do it through their installation programs.

    I plan on putting the Game Recorder through it’s paces, working on a TestRun and a QualityTest, to come in the future here at The Blog – for now though, hopefully ReLive can get up and working for you, too – good luck, and if you are having troubles with it, remember – It’s Not Just You™!

    * The AMD page on ReLive at their main website (http://www.amd.com/en-us/innovations/software-technologies/radeon-software/gaming/radeon-relive) shows only 400 Series GPUs as ‘Officially Compatible’. Although it does not state ‘it will not work with earlier Series’, it is unknown 100% at this time if it is possible, hence my mentioning it above

    ** Disclaimer and Personal Veracity Statement: Although I currently own an AMD GPU, I have owned NVIDIA GPUs in the past and will do so in the future. I have no personal preference between the two, purchasing one or the other as Upgrades depending on my needs at the time and my financial limitations at the time I choose to Upgrade. I have not and will not receive any compensation for mentioning or talking about either companies’ products. I am merely an enthusiastic user (of both).

    My Trip to Vietnam

    I am on my way to Vietnam for an organization capacity assessment of a multilateral organizations’ branch office as well as their partners. I had few tense moments in getting my visa on time but everything worked out. This will be my third trip to Vietnam; my first trip was back in 2005, my second trip was in 2007.

    The first trip was to train the senior management of the largest ministry in Vietnam on Sector Wide Strategic Planning. I recall that my liaison officer was very hospitable and took me around Hanoi every night. I had to sample the snails, frog, cat and dog in a variety of restaurants, washed down with copious amounts of snake wine. It was one of the most memorable assignments for me and I made a lot of friends there.

    My second assignment in Vietnam was to train and conduct an organization capacity assessment along with the senior management of a ministry in PDR Lao. As a perk to the staff the training was moved from Vientiane, Lao to Hanoi, Vietnam.

    Doing a Strategic Plan / Organization Assessment in a communist country is quite different. There is no Institutional landscape for you to influence or lobby. There is the communist party line and laws and statues based on them; everyone has to live within these boundaries. Influencing and lobbying can be considered political subversion and it is not practiced by organizations. Even when dealing with the private sector you and your competitors have to live and operate within these bounds. It can be argued that this is indeed a very controlled level playing field.

    I am looking forward to doing this assignment.

    Reverse Lunge with Diagonal Lift

    Lunges are a fantastic functional lower body exercise, and the benefits can be enhanced by adding an upper body component to the basic lunge movement pattern. One of the most productive total body lunge variations is the reverse lunge with a diagonal lift.
    The exercise improves hip mobility in the front of the rear leg, while also increasing strength and stability in the front leg and increasing core strength and mobility. Specifically, it improves hip flexor mobility while training the body to move smoothly in the spiral line. It also encourages proper tri-planar movement.
    Start standing with feet shoulder width apart in upright posture. Hold a medicine ball, dumbbell, or kettlebell (or even a body bar) positioned at the right hip pocket region. Step back with the right leg to perform a reverse lunge. At the same time move both arms diagonally up and back over the left shoulder until a comfortable stretch is felt in the anterior (front) of the right hip. Do NOT allow the back to arch. Pause in this position for one or two seconds.
    Do 10 – 15 repetitions on one side then repeat on the other side. It is important that you keep both feet facing forward and keep your trunk upright throughout the movement.
    Regressions:
    Perform the movement without a medicine ball, dumbbell, or bar
    Start in the split stance lunge position instead of having to step back
    Progressions:
    Increase weight you are holding.
    Perform the movement in an alternating side manner vs one side at a time.
    Video Links: https://www.youtube.com/watch?v=JDyGhcm-aVs

    HOW TO DECOR A SMALL BATHROOMS

    SMALL BATHROOMS DESIGN IDEAS

    SMALL BATHROOMS DESIGN

    Small bathrooms are a great challenge to use and decorate. Some bathrooms have the ability to feel bigger, while others may require small renovation projects to improve the square footage. Depending on your particular bathroom, the choices can be easy. Decide what your budget, then follow these design ideas for great little bathroom.

    Vanity area: Your sink and how much space can be avoided, is crucial in the use of your bathroom. Determine your specific needs of their sink. If you are someone who has lots of toiletries, accessories and much need storage? Use a small vanity that has cabinet doors under the counter, and add shelves and drawers inside the cabinet organization. Do not have a lot of storage needs, but want it to look decorative? Consider using a pedestal sink, sink or under a decorative wall shelves. If you do not have room for one or the other, are also wells that fit the corner of two walls. This well has a record of 90 degrees and the heat sink is tucked away between the walls to give maximum space.

    TOILET: Most people enjoy a lot of space around the toilet, although this is not always a realistic option for small bathrooms today. If you can get out of the toilet, come from a smaller size, occupying less space, and give more space around them. If you can not change the toilet, to minimize the elements of the floor, such as ladders, garbage cans, and a laundry hamper in the bathroom. The more space you can see and use, the better it feels.

    Bath / shower: In most small bathrooms or you have a bathtub with shower inside, or you only have a shower. If your budget allows, losing the shower curtain and add a glass door cabinet. Glass will create the illusion of a large bathroom, and when you use the shower, it feels too. Consider using shower curtains or light a lighter color if you install a glass door is not an option. If you have high ceilings, installing shower curtain with a height over the head to extend the feeling of space.

    LIGHT: Dark colors make the room feel smaller and lighter color makes the room feel larger. If you have the luxury of natural light to pour a bath, it feels much larger. Mimic natural feeling of neutral tones and sunny feel warm and inviting. Replace light bulbs and those which emit a warmer light. Incandescent lamps have an important role in how you see yourself in the mirror. I hate you to the bathroom, if you hate how you look in the mirror!

    Even if your bathroom is small, you can still love his potential. Use these design ideas and love your new bathroom.

    SMALL BATHROOMS DESIGN IDEAS

    SMALL BATHROOMS DESIGN

    SMALL BATHROOMS DESIGN IDEAS

    SMALL BATHROOMS DESIGN IDEAS

    Guided Math Resources

    I recently went to a workshop about guided math groups, and I have tons of new ideas that I’ll be sharing in the coming weeks. I couldn’t wait, however, to share a couple of the resources that I’m really excited about.

    First, is this book:

    Good Questions: Great Ways to Differentiate Mathematics Instruction, Second Edition  is a resource that I was able to start using with my students as soon as I got it. It is full of open-ended questions and parallel tasks that students at any level could access. It’s organized both by grade levels (K-2, 3-5, 6-8) and domain strands (Number and Operations, Geometry, Measurement, Algebra, and Data Analysis and Probability). It also lists which Common Core State Standards each question aligns to.

    We were working on line plots (4.MD.4) when the book first arrived. Consider these problems:

    You create a line plot that is based on measuring items to the nearest quarter of an inch. You notice that your plot looks a lot like a steep mountain. What might the measurements be and what might you be measuring? Why does it make sense that your plot would look like a steep mountain? (p. 174)

    We had a great class discussion about inferences we can make about data based on the shape of a line plot, and students were really creative about what the line plot could be measuring.

    There was also a parallel task where students could choose how to represent the data.

    The set of data below describes the ages of a group of people at a family party.

    32, 30, 5, 2, 1, 62, 58, 28, 26, 25, 24, 2, 4, 39, 16. 

    Choice 1: Create a line plot to display the data. 

    Choice 2: Create a bar graph to display the data. (p. 186)

    Some students felt more comfortable with bar graphs, but they realized that it was harder to figure out intervals and scales for the bar graph vs. a line plot. That yielded a great discussion about how to choose which type of graph to use.

    This is a great resource to use for student math journals, and it’s one that I will be going to daily. I can’t recommend this resource enough.

    Another math resource that I’m falling in love with for my math workshop and guided math groups comes from the Bridges in Mathematics program. Until attending the workshop, I’d never even heard of this program, but it seems like it’s well-suited for developing math centers and guided math groups. There are some sample tasks available as a free supplement to the the program (to align it with Common Core) at http://catalog.mathlearningcenter.org/free. I’m also planning to purchase their Building Computational Fluency program for $45. I need something more structured and organized for checking students’ multiplication and division fluency in the fall.

    Do any of you use the Bridges in Mathematics program in your school? If so, I’d love to hear more about it — I’m really intrigued!

    Have a great weekend!

    My Trip to Bangladesh Cont…..

    The assignment is proceeding well, the evaluation questions have been designed and the questionnaire and show cards are prepared and translated in to Bangla. I will be using an “In Depth” interviewing technique. The evaluation itself has 2 aspects to it. Firstly; to looking at the internal mechanisms which either makes them effective or not as the case may be (As an internal service provider) and; secondly, getting conformation from outside the Unit (As an external service provider) to establish if they were effective. The main internal interviews have been conducted and now I have to conduct the external interviews. The external interviews are going to be held in the districts of Dinajpur, Nilphamari and Lalmonirhat. I will have to undertake an 8 hour journey over road to get to Sayedpur where I will be based. Hope to get back to Dhaka on the 15th.

    My Trip to Bangladesh June 2011

    The assignment in Bangladesh is to evaluate the performance of a department within an organization. The interesting aspect is that the objective / mission of the department is, Organization Development of its other departments as well as partners of the organization. It’s going to be an interesting assignment. This will be a long assignment where I will be staying for 4 weeks in Bangladesh and travel to the north of the country.
    The journey here was uneventful and arrived at my hotel tired but happy to be here. I am staying at the Asia Pacific Blossom Hotel; http://www.blossomhotel.net/ this will be my second stay at this hotel. I stayed at this hotel in 2006 during my first assignment in Bangladesh.
    The assignment itself got off to a tuff start as the day of the launch of the assignment was a “Strike Day” in Bangladesh and apparently there are more strike days planned in the coming weeks. I am no stranger to Strikes / Harthal in Bangladesh and was in the thick of them when I was here on assignments in 2006 and 2008. At least this time it’s in support of oil and gas committee on the ConocoPhillips deal. The once planed during the week is for political issues; these tend to get violent and can be dangerous.

    WORKOUT ANYTIME on WFMY News 2

    WORKOUT ANYTIME on WFMY News 2

    The WFMY News team had WORKOUT ANYTIME Franchisee Jeff Cook on the show to talk about how to do explosive exercises in just a few minutes each day. Mary Anne Mills from WORKOUT ANYTIME was also on the show from WORKOUT ANYTIME and they went through 4 different exercises that can be done at home to burn calories fast. In the next segment Mary Anne and Jeff went through exercises that show moms how they can work out while being pregnant. Mary Anne goes through exercises that build up endurance for labor and how to keep off weight while some moms “eat for two”. They went through the different cardio machines that keep the baby safe and go through a donkey kick exercise. Lastly, the station mentions where the WORKOUT ANYTIME is located in Greensboro and how to get more information on personal training sessions.


    You can view the full segment here. 

    Men’s Body Click Diet part 2

    What I’m giving you here is a chance to climb the ship’s mast with me so that from its top we can see far over the horizon of medicine. The view from the masthead is based not so much on my daily activities as a practicing physician but on my mission to search the seascape of scientific research for courses that can help prevent my patients from developing prostate trouble. What I see from the top of the mast is a body of evidence that is solid enough to support these simple changes in behavior, especially considering that there’s zero risk in consuming flaxseed and soy protein.

    The best evidence is based on studies done in a couple of places in the world, where prostate troubles are rare. Solid epidemiological studies that show a lower incidence of prostate cancer in men consuming foods popular among Finns and Chinese — rye bread for Finns and soy for Chinese.2 And he has carried out elaborate chemical analyses and experiments to show which substances in these foods provide the protection.

    For years before his research was done, it was assumed that the Finns’ genetic history accounted for their lower incidence of prostate cancer. Most modern Finns come from a small number of people who migrated to that part of the world many years ago, so they are a rather distinct linguistic, racial and genetic group. It turns out, however, that it’s not their genes but their diet that protects them against certain cancers. And the dietary factor that is most significant is a sourdough rye bread that is eaten by people consuming a traditional Finnish diet. This whole-grain, heavy- duty bread is made out of ground whole rye seeds without anything removed. The leavening is provided by lactobacillus (acidophilus) instead of yeast, which is used to leaven almost all bread consumed in other parts of the world. What’s key is that the rye fiber contains lignans that modulate hormone chemistry and reduce the risk of reproductive cancers.

    Diet Start

    Eastern Europeans have traditionally used flaxseeds as a source of food and medicine. Flaxseed oil, which makes up about one-third of the weight of the seeds, has extremely healthy properties that also provide particular benefits for the prostate gland. But here we’re talking about the fiber in the flaxseed. The best way to use the seeds is to grind them in a coffee mill. You can then consume the fine, fluffy powder as part of a shake or add it to a variety of other foods. Your aim is to eat a heaping tablespoon per day.

    Besides rye and flaxseed, there are other foods that contain lignans. Some of the best sources include legumes (especially lentils, kidney, fava and navy beans), seeds (like sunflower seeds), seaweed, cereal brans and whole grains.

    There is also a solid body of evidence supporting the role of soy protein in reducing the risk of prostate cancer. For example, research has shown that isoflavones, substances contained in soybeans, modify testosterone metabolism, decreasing the risk for both benign prostatic hypertrophy and prostate cancer.3 Incorporating soy protein in your diet doesn’t require you to change what you eat, although it’s fine to eat more tofu, miso and other soy products if you enjoy them. The simplest, quickest way to consume soy protein is by stirring soy protein isolate, a relatively tasteless substance, into some of the food you are already eating.

    Foods like soybeans, flaxseed and rye contain information derived from phytonutrients, which keep animals in synchrony with the rhythm of the seasons and which have profound effects on our own reproductive systems.

    Prostate Inflammation or Nonspecific Prostatitis

    Your prostate gland usually doesn’t speak to you until it’s in some advanced state of trouble. When it does, it has only two voices. One is expressed through pain or difficulty with urination and the other is just plain pain, which is almost invariably felt in the midline of your body. The spectrum of difficulties includes inflammation, enlargement and cancer. While there are more or less pure representations of each one, the lines between them are often blurred. All three, but particularly enlargement and cancer, are addressed by the preventive measures included in the Body Clock Diet.

    Let’s start with inflammation, which is the medical term for some combination of redness, pain, swelling and heat that almost always accompanies infection but may also represent your body’s reaction to noninfectious irritants or allergens. The flame of prostate inflammation is experienced as burning with urination. This is as much a result of inflammation of the tube through which the urine passes out of the penis (the urethra) as it is due to inflammation of the prostate, per se, which lies astride this tube, just beneath the bladder. Germs that infect the urethra, such as the gonorrhea germ, may ascend it and get into the prostate gland. There, the alkaline environment and blood supply, which are conducive to bacterial growth, make it much harder to treat the infection with antibiotics than, say, a sore throat, a boil or an uncomplicated pneumonia. Because the germs that infect the prostate are difficult to extract from apatient for a culture it has become a common practice for doctors to treat symptoms of prostate inflammation with antibiotics without knowing what germ, if any, might be there.

    The diagnosis in this situation is ‘nonspecific’ prostatitis, which is a well- accepted medical term. But when you stop to think about it, it’s peculiar. According to medical principles, when there is an infection, the perpetrator is almost always a particular germ. The prostate, like all internal tissues, is not likely to be infected by more than one germ at a time. The implication is that if there’s an infection, it’s quite specific. How then do we come up with the diagnosis ‘nonspecific’ prostatitis? It’s a result of several factors; efforts to recover a germ are to no avail, the prostate acts as if there’s an inflammation — with swelling, pain, difficulty urinating and sometimes cloudy or pussy urine — and antibiotics are at least temporarily soothing. But after antibiotic treatment, this problem recurs more often than other infections.

    How to Organize your Summer Reading

    Summer is the perfect time for me to make some progress on the massive stack of books that I accumulate throughout the year. You know that stack — and if you’re like me, that stack may have spawned offspring and multiplied into several stacks around the house. And given the number of summer book studies I keep reading about, I know the stack will continue to grow. Like last week, when I saw that Misty was going to read Number Talks, and I had to get the book.

    Or this morning, when I read that Beth at Thinking of Teaching and Brenda at Primary Inspired are hosting a summer book study of Building Mathematical Comprehension: Using Literacy Strategies to Make Meaning by Laney Simmons. I want to read that, too!

    With all that I’m currently reading, want to read, and have finished reading, I needed a way to keep track of all these awesome books. Then I remembered GoodReads (this is very distinct from the GoodReader app that I’ve blogged about before).

    GoodReads is a social media site focused on reading. I first started using it in 2010 after I finished reading The Book Whisperer by Donalyn Miller (if you haven’t read this book, it is a must-read).

    She referenced the site in the book, and I used it through my computer for quite a while. Eventually, as I got busier, I started using it less. I recently got an email update about a friend who was using it, however, and it reminded me that I should revisit the site. My how GoodReads has improved since I used it last! First, GoodReads has mobile apps now to help you keep your reading interests up-to-date.

    Now, I’m not such a bibliophile that I need to give status updates of what I’m reading non-stop. But these mobile apps have a fabulous feature that I love: a scanner. (Here’s the view of the app from my iPad. The iPhone version is very similar.)

    The scanner allows you to scan the barcode on books and then add it to a virtual shelf. Your GoodReads account has 3 default shelves: read, currently reading, and to-read. Shelves are like tags, and you can create your own shelves based on topics or any other organization you’d like. Books can also be housed on multiple shelves at once.

    I love using the scan feature to quickly organize the books that I’m reading or plan to read. Given the iPhone app, it’s also a dangerous helpful feature when I go to bookstores and see books that I’d like to read someday. I just scan them in, and it pulls all sorts of data for me about reviews of the book, average rating of the book, page count, etc. For eBooks I’ve purchased that don’t have a scannable barcode, I can also search by title or author.

    In addition to using this to manage my summer reading, I expect to use this app more in my classroom library to inventory my collection, identify books that I’ve read or want to read, write recommendations for my students, and so on.

    If you decide to give GoodReads a try, feel free to connect with me there. I’d love to connect with other teachers to see what others are reading.

    What are some books that you’re planning to read this summer? Any other ideas for ways to use this app? I’d love to hear your ideas in the comments section, and I hope to connect with you on GoodReads!

    Happy summer reading!

    The weight question continue…

    Take a health check .. .

    Before you begin a new dietary regime or exercise programme, check with your doctor that your health status allows you to do so. A health check is vital if:

    • You are suffering from any ongoing health problems
    • You take regular medication
    • You are under 20 or over 65, because children, teenagers and the elderly have specific nutritional needs.

    And a reality check …

    If you do have a problem with your weight, stop beating yourself up over it. Being fat is not a sin or a criminal offence. It is simply a consequence of careless eating and lifestyle.

    Diet Start

    Even if you have tried every diet going, this one does not have to be the same. You are going to change your lifestyle and give up a few bad dietary habits. So, unless you have a medical condition that prevents you from losing weight, this approach will help you become slimmer and, more importantly, fitter.

    Being overweight can undermine your self-esteem and the way you deal with situations. Losing weight won’t change the fact that you have money worries, an unsupportive partner or hate your job, but when the pounds start to fall away and you begin to feel better about yourself, you will deal with those issues very differently. Your confidence levels will rise and you will have lots more energy, which will help to make all of your problems seem more manageable.

    Don’t be negative even before you start. This is not the problem you think it is – it’s the solution.

    OBESITY AS A DISEASE – NOT A MORAL FAILING

    `Obesity is a heterogeneous disease in which genetic, environmental, psychological, and other factors are involved. It occurs when energy intake exceeds the amount of energy expended over time. Only in a small minority of cases is obesity caused by such illnesses as hypothyroidism or the result of taking medications, such as steroids, that can cause weight gain.’

    TAKING A HOLISTIC APPROACH

    • What you weigh is the result of several factors:
    • How much and what kinds of food you eat
    • Whether your lifestyle includes regular physical activity
    • Whether you use food to respond to stress and other situations
    • Your physiological and genetic make-up
    • Your age and health status.

    Successful weight management should address all of these factors. That’s the reason for ignoring products that promise quick and easy solutions, or permanent results without permanent changes in lifestyle. Any product that promises that you can lose weight without lowering your calorie intake and/or increasing your physical activity is trading on fantasy and false hope.

    Trip to Hyderabad Cont….

    Well there are scheduling issues so will go to get my ticket & visa on thursday. Everything else is back on schedule. Trying to contact some of my friends who are in India so that we may be able to meet over there.

    I have been doing this job since 2002 and travelling overseas since then; however this trip will be my first time on a budget airline. Dont know what to expect? When I got my online booking it said Meal – To be purchased. some how flying and buying your food did not sound OK to me. I am sure that what ever my first choice is it will be over by the time the airline staff get to me.

    Anyway need to finish up all the stuff for today to be able to watch the opening match between Sri Lanka & South frica (ICC Trophy)

    High-quality protein

    Our bodies are composed mainly of protein, which (after water) is the most abundant substance in the body. It is the major constituent of our muscles, tissues, skin, hormones, enzymes, antibodies and blood. Even after childhood protein plays a vital role in maintaining and rebuilding our bodies as they cope with the wear and tear of daily life.

    Proteins are broken down by the process of digestion into units called amino acids, and the body requires 22 amino acids to form human protein. All but nine can be produced in the body. These nine are known as ‘essential amino acids‘ and have to be provided in the diet. Foods that contain all nine are termed ‘complete proteins’, and they include meat, fish, dairy and soya protein. Fruit, vegetables, grains and pulses are ‘incomplete proteins’ and have to be carefully combined to provide sufficient amino acids in the diet.

    Diet Start

    Protein is fundamental to rebalancing blood-sugar levels, because it encourages production of the hormone glucagon, which helps the body to release stored glycogen for energy and encourages the burning of fat. Glucagon also helps to balance excess insulin production.

    What is Biological Value?

    In order to be efficient, protein foods have to be of a high quality and have what is termed a high Biological Value (BV) — this indicates how much of theprotein is retained by the body. Eggs used to be classed as having the highest BY, but micro-filtered whey, whey-peptide blends and lactalbumin (whey- protein concentrate) are even higher. Micro-filtered whey protein used to be a useless by-product of cheese manufacturing. Now it is processed at very lowtemperatures and turned into a protein source with a very high BV that contains all essential and non-essential amino acids.

    The only whey to go

    To maintain a healthy immune system, blood, skin and muscles, you need to consume protein with a high By. Whey protein (which is derived from milk, see Q&A opposite) is an excellent supplement that has long been used by bodybuilders and athletes alike. It has many uses in a dietary regime:

    ¨ It encourages the formation of lean muscle mass

    ¨ It increases glutathione levels, which has great antioxidant and immune- boosting properties

    ¨ It helps to build healthy new collagen

    ¨ It provides an invaluable source of protein for vegetarians who are attempting to balance their diets

    ¨ It is a quick and easy way of having a high-protein meal or snack

    ¨ It can be incorporated into recipes as a replacement for carbohydrate ingredients.

    There are a multitude of whey products on the market — some better than others. Many come in sweet flavours, which are great when making shakes and smoothies, but you need to source natural, unflavoured products if you want to incorporate whey-protein powder into savoury dishes such as soups. These are widely available through health-food stores and on the Web. Just make sure you don’t confuse them with slimmer’s meal-replacement powders, which are usually laden with carbohydrates.

    The average serving of whey protein is a 25g (1 oz) scoop, but check on the label to see how much of that scoop comprises protein: the lower the protein content, the higher the carbohydrate content. And beware of `blends’: these are likely to be bulked up with milk and soya derivatives. To get the best out of your whey products, go for the highest protein concentration possible.

    HOME DESIGN FULL OF COLOR AND INSPIRING

    It was probably what the designers had in mind when you fill this place with colorful decoration items such as floor cushions, rugs and rustic small packages. Because the white background, these elements stand out and create a pleasant visual contrast. The living room, dining room and kitchen are connected not only physically, but also intelligent design. We love the way the house seems to be decorated according to a fun pattern, which consists of color and youth.

    Home Design Full of Color and Inspiring

    Home Design Full of Color and Inspiring

    Home Living Room Design Full of Color and Inspiring

    Home Living Room Design Full of Color and Inspiring

    Home Kitchen Design Full of Color and Inspiring

    Home Kitchen Design Full of Color and Inspiring

    Home Bedroom Design Full of Color and Inspiring

    Home Bedroom Design Full of Color and Inspiring

    Home Bathroom Design Full of Color and Inspiring

    Home Bathroom Design Full of Color and Inspiring

    Paperless Mission #8: Conduct and Archive Running Records (iPad)

    This is the eighth installment in my Go Paperless! Challenge series. You can see the other entries in the series here. Also be sure to link up with my Paperless Challenge Linky!

    Mission #8: Conduct and Archive Running Records 

    At least once each six-week term, teachers at my school are supposed to conduct a running record as a guided reading level assessment. We use the Fiction Level Reading Assessments provided by the Teacher’s College Reading and Writing Project, and before my move to paperless, this system was a mess for me. I’d have one binder that was all the student copies of texts, and then I’d have a huge paper pile of blank assessments that I could fill in as I worked with students. Invariably, I’d have a ton of kids reading on level S, for example, and I’d run out of my copies of that assessment, so it was back to the copier to make more. Then I’d have to deal with recording the data and filing them all, and it was a bit of a nightmare.

    Paperless rocks. The nightmare is over.

    In this tutorial, I’ll share how I’m using Dropbox, GoodReader, and Evernote to conduct running records anytime and anywhere on my iPad. You might want to get a good iPad stylus, too, if you like that “pen in hand” feel.

    Step 1. Download all of the running records to a folder on Dropbox.

    You will also want to print one student copy of each assessment. I still keep all of those in page protectors in a binder so I can hand one over for the student to read off of, but I never make copies of these. It’s a one-time paper expense that I’m happy to live with.

    Step 2. Import the guided reading assessments into your GoodReader app.

    Once you’re done saving them to Dropbox, open up GoodReader and connect to DropBox. There’s more information about this in the previous GoodReader tutorial, Mission #6.

    Step 3. Choose the appropriate level, and open up the teacher copy in GoodReader.

    The first time that you want to annotate the document, you’ll be prompted to “Create an Annotated Copy” or “Save to This File.” You will want to choose “Create an Annotated Copy” so you don’t lose your blank copy. Otherwise, you’ll have to download these files every time you want to use them, and that’s only marginally better than running to the copy room — trust me.

    Step 4. Use the annotation tools to mark up student reading as you normally would. 

    I won’t lie — the first couple times I did this, it felt a little awkward. You have to remember to save the document if you’re switching between tools or trying to scroll/resize. But it does get better quickly, I promise! The more you use the tools, the more fluid your movements will be. It didn’t take me long to get back to the level of proficiency I had with paper copies, and while my writing is a little messier on the iPad, it definitely gets the job done.

    Step 5. Rename the file using the manage files option on the home screen of GoodReader. 

    To get back to the home screen, tap the center of your screen — away from any annotations — and it should show you the main menu or “My Documents” up at the top left.

    Step 6. Move the renamed running record over to the student’s notebook in Evernote.

    To get there, go into Manage Files again, and then select Open in. . . 

    You’ll be prompted to flatten annotations. Make sure you choose this or your annotations may be lost. 

    Select Evernote, and it will launch your Evernote app. From there, you can move it into the appropriate notebook and type in any notes that you want to remember about the student’s reading.

    Extra Credit: Create a simultaneous audio file in Evernote.

    This is something that I’ve been playing around with lately, and I think the possibilities for this are amazing. Once I have everything set up so that my student has the student copy of the text and I have the right running record file open in GoodReader, I go into Evernote, open a new note, and start an audio recording using the microphone icon. I tell the student to start, and then I use 4 fingers to swipe quickly from right to left across my iPad. This takes me back to GoodReader (or whatever my last open app was) without having to go through my home screen. When the student finishes, I use the 4-finger swipe in the opposite direction to pause the recording.

    In the end, I have an .mp4 audio file of the student reading in addition to my annotations on the running record. This is great because it’s evidence I can use in RTI and parent-teacher conferences, and it also enables me to play back the audio so the student can hear him or herself read — something that rarely happens. We can then talk about patterns I’m noticing and ways to improve reading fluency. It’s a great teaching tool.

    Your assignment: Try doing a few running records on your iPad and leave me a comment about how it’s going. I’d love to hear other ideas or suggestions to fine-tune this process, too. I’ve only been doing it for about 6 weeks, so I know there are things that could be improved. Hopefully this is enough information to get you started, though!

    Thanks for reading!

    Why you will lose false fat

    Donna didn’t look fat, at least not in the leggings and long sweater she was wearing as she entered my office. Her legs looked slender and fit, and her sweater hid the rest. But she felt fat.

    `I’ve got a guy’s type of weight problem,’ she said as she sat down. She was animated and energetic, but obviously frustrated. ‘Women are supposed to collect fat in their hips and thighs — aren’t they? — but mine sticks right here.’ She patted her stomach. When she was sitting, I could see that it bulged, even under the thick sweater. ‘I hardly ever overeat,’ she said, `but since I’ve hit 40, I get no forgiveness from my body. It’s like my metabolism took early retirement. I take two bites and I can feel the fat cells around my waist start to expand. Literally. I pinch my love handles, and they’re thicker before I even get up from the table.’ She looked at me expectantly, as if I might not believe her. ‘My last doctor,’ she said with a sour look, ‘told me there’s no way that food could make me fat that fast. But I can feel it happening.’ Again, she searched my face for reassurance. She had an upbeat personality, but she was almost ready to give up. She ate carefully, exercised hard, and still carried 20 extra pounds.

    Diet Start

    `It’s not your imagination,’ I said. ‘That feeling of instant weight gain happens to a lot of people. But it’s not fat you’re gaining. It’s fluid retention and bloating, and you’re probably getting it from food reactions. A lot of the swelling and bloating from food reactions occurs directly in and around the gut.

    That’s why you feel it in your midsection right away.’

    `If it’s not fat,’ she said, ‘why doesn’t it leave as fast as it comes? I look like this almost all the time.’

    `Your biochemistry won’t allow it to go away, because your body is trying to protect you. When you eat reactive foods, your body sees them as foreign substances, almost as poisons, and it goes all out to protect you. It can take two to three days to stop reacting to some foods.’

    Tut it’s not like I eat junk. I’m an old-time you-are-what you-eat type. I was eating granola before they even had a name for it.’ She smiled, but I could see she felt cheated. For many years, she’d followed all the rules — but the rules had been wrong.

    `People can become reactive to healthy foods,’ I said, ‘even granola, if you eat it all the time. Do you eat a lot of non-fat and artificially sweetened foods?’

    `Now that my metabolism has slowed down, I’ve got to.’

    `I hate to say it, but some of those “lite” foods may be doing you more harm than good. If you’re reactive to a food, it can be virtually calorie-free and still make you gain weight. Even diet soda can cause bloating and swelling.’ She looked surprised. Most people these days are so accustomed to counting calories and fat grams — the quantity of their food — that they forget about the importance of quality.

    `I don’t think you’re eating too many calories,’ I said. ‘And I don’t think your age is the real problem. Your metabolism is slowing down just 5 per cent every decade, and that’s not enough to cause what you’re experiencing. I think you’ve just developed some food reactions over a long period of time. When you resolve them, you’ll lost your weight.’

    Tut I was tested for allergies and they didn’t find any.’ `Did they explain that not all food reactions are allergies?’ I asked.

    `No.’

    I wasn’t surprised. Most doctors don’t really understand food reactions. They usually have an all-or-nothing attitude; they think that you either have a classic food allergy, with hives and wheezing, or you have nothing at all.

    I gave Donna a brief rundown on how food reactions work and how they cause bloating and swelling. I explained it out of respect for her. Some doctors think it’s acceptable to tell patients what to do, without telling them why, but I object to that approach. If patients are willing to change their lives by taking my advice, they deserve to know exactly why these changes will help.

    As I gave all the details to Donna, she listened attentively and took notes. Over the next few weeks, she eliminated her false fat foods — one of which was oats, a primary ingredient in most granola — and dropped about 15 pounds.

    Now I’ll give you the details on how food reactions get started. Then we’ll look at how they cause bloating and swelling.

    If you’re going to make changes in your life, you deserve to know exactly what’s going on.

    I’m sure some of this information will hit home. Often, when I tell patients about food reactions, they say, ‘That’s me you’re describing.’

    My Trip to Bangladesh June 2011. Cont…..

    The assignment is now over; managed to progress the milestones without much trouble given that I lost a total of 4 days to strikes. The draft evaluation report was well accepted by the client; now comes the tricky part getting comments on the report. There are basically 2 types of comments that a consultant is likely to get on a report. The first being, comments regarding the structure / formatting and style of the report and some times regarding the language. We have all had different educations and are used to a particular vocabulary; further at some point in our lives we have written a report and we generally stick to that structure while accommodating subject related topics. My rule of thumb is that I give in to these requests as it is just not worth the discussion regarding it. I prefer to use that time for some thing else. The second being, comments regarding the contents such as findings, recommendations etc. Here I generally play hard ball, unless I am presented with an argument backed by facts / proof. This goes to the hart of your position as an independent, unbiased professional consultant. I look forward to these comments as they challenge your thinking and help you to be a better consultant as well. I am supposed to get all the comments by next Friday as the end of the assignment / submission of the final report scheduled after 2 days of receiving all the comments.
    During my last week in Dhaka my health deteriorated (food poisoning). My fault for eating some pastries (short eats) offered to me during a meeting. Momentary laps of concentration. . I have been coming to Bangladesh since 2006 and this is the first time this happened to me. My dread was the journey back to Colombo which I made with the aid of Imodium. I know this drug is banned in some countries but it is a life saver when traveling.
    I do not have any other assignments lined up at this moment. Now that I am back in Colombo I need to tie up some outstanding issues. These are in fact 3 reports, 1) finalizing the report for the current Bangladesh Assignment, 2) finalize the Strategic Plan for my client in Batticaloa and 3) Submit a reflection I did for myself for the institute of consulting.

    Teacher Toolbox Trio Linky Celebration!

    Since the advent of Teachers Pay Teachers, my teaching toolbox has changed quite a bit. There are so many things that I’ve made or bought for my classroom, and there are many others that are on my wishlist. To recognize that, I’m hosting a Teacher Toolbox Trio linky party.

    Here are the rules of the trio:
    1. Share a product that you’ve made that you couldn’t live without.
    2. Share a product that you’ve purchased that you love.
    3. Share something from your wish list that you’re hoping to get for next year.

    If you’re not a seller on TpT, no worries — just share two products you’ve purchased that you love!

    1. Something I’ve Made

    The Classroom Economy Megapack was my first major project for TpT, and without question, it was the one that I used all the time last year. It has everything I needed for setting up my classroom jobs, monitoring daily behaviors on a clip chart, running my classroom economy, and giving students free/very low-cost rewards. Unlike my units that were used here and there, this was on display in my classroom all 180 days, and my kids loved it. This is the one thing that I could not live without.

    2. Something I Purchased

    Erin’s “A Roller Coaster Day” sub plans were amazing! I had to go to an all day district committee meeting on a Friday in May when the kids were already getting a little crazy, but they LOVED this. The sub said it kept them engaged all day, and given that I was already at the stage of the year when all of our required curriculum had been taught, it was perfect. It will be a permanent addition to my sub folder, and she’s also made one for grades 5-6. You can follow Erin’s blog: I’m Lovin Lit. 

    3. Something on My Wish List

    I’m really planning to focus on math facts and mental math skills early in the school year, and Laura Candler’s Mastering Math Facts has been on my radar screen for a while. I’m hoping to snag a copy before I go back in July. (Yes, July!)  Laura’s blog is Corkboard Connections.

    The Linky Celebration

    This is more than just a party — it’s a celebration! I’ve been meaning to do something to celebrate hitting 100 followers for a while now, and as I near the 150 mark, it’s definitely time! If you link up through the tool below, you’ll be eligible to win a $25 gift certificate from Teachers Pay Teachers — enough to possibly clear off some items from your own wish list!

    clip art from KPM Doodles
    I’ll be using a random number generator to select the winner from those who link up. The linky celebration will end next Friday, June 14 at 11:59pm EDT and the winner will be announced on my blog on Saturday.
    Can’t wait to discover some new products and see some of your favorites! Be sure to link up below, and please include the Teacher Toolbox Trio icon and/or another link to Eberopolis in your post.

    Happy linking!
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    The Sims 2 “Ultimate Collection” (Absolutely Everything) – Completely Free from EA

    When I first read about this from EA, that is, the possibility of getting absolutely every single expansion and “Stuff” add-ons completely free, I thought there must be some mistake… A little bit of reading at the EA website and I inferred from the phrasing that it was initially going to be offered as a free upgrade to current owners of The Sims 2 (Digital/Download or Disc-based versions); but I did a little more reading about it today and it seems that EA may be ‘planning on putting it “in everyone’s game list” eventually’… [in my opinion] most likely to arouse just-a-little-more interest in The Sims franchise for the upcoming “The Sims 4” release (now available for pre-order, slated to be released in September 2014).

    Therefore, now feeling fully-okay-mostly safe from the dark shadows of ‘releasing something that wasn’t meant to be distributed’, I share with you the Product Code that will allow you to be the proud owner of “The Sims 2 Ultimate Collection”, which includes all of the below:

    • The Sims 2
    • The Sims 2: University Expansion
    • The Sims 2: Nightlife Expansion
    • The Sims 2: Open for Business Expansion
    • The Sims 2: Pets Expansion
    • The Sims 2: Seasons Expansion
    • The Sims 2: Bon Voyage Expansion
    • The Sims 2: FreeTime Expansion
    • The Sims 2: Apartment Life Expansion
    • The Sims 2: Family Fun Stuff
    • The Sims 2: Glamour Life Stuff
    • The Sims 2: Happy Holiday Stuff
    • The Sims 2: Celebration! Stuff
    • The Sims 2: H&M Fashion Stuff
    • The Sims 2: Teen Style Stuff
    • The Sims 2: Kitchen & Bath Interior Design Stuff
    • The Sims 2: IKEA Home Stuff
    • The Sims 2: Mansion & Garden Stuff

    Wow, thanks EA!

    Note: this package release may be time-limited and EA has stated that they will no longer be updating The Sims 2 or it’s expansions, although they can still be contacted if you are having technical problems running the game

    Here are the steps to redeem the free Activation/Product Code:

    1. If you don’t already have it installed on your system, download and install the Origin game client from EA [it is similar to Steam and other game management interfaces] from http://origin.com/download
    2. Create an Origin account if you don’t already have one at https://connect.origin.com/create and log into the Origin client
    3. In the pull-down menus at the top of the Origin interface, click on “Origin” and then “Redeem Product Code…”
    4. In the white box [field] under Product Code, enter this:
      I-LOVE-THE-SIMS
      [hyphens may not be needed]
    5. You should then see a message that the activation was successful and you are the newest owner of  [oops, I forgot what year I’m in, I mean a temporally licensed user of]  The Sims 2, along with all possible Expansion Packs and Add-Ons
    6. Select the game in your My Games list in the Origin Client and install it by clicking the Download button that pops up [and if you’re like me, click OK to the Insufficient Disk Space message]
    7. That’s it! 

    Enjoy playing The Sims 2 once again, experiencing all that this version could possibly offer.

    Have fun with it and See You In The Games!

    Immune Complex Food Sensitivity

    These occur when antibodies attack allergens but don’t manage to kill them. The result is an allergen (called an antigen) with an antibody stuck to it. This creates a whole new animal (an antigen-antibody complex) that the body doesn’t recognize. When this happens, the ‘new animal’ starts circulating around the body, and this circulatory immune complex, or CIC, can eventually lodge in tissue.

    CICs create many of the same reactions as classic allergies. When they circulate through or lodge in tissues, such as those of the kidneys, lungs, liver, or joints, they can cause terrible problems by starting immune and inflammatory responses. They can cause joint problems similar to arthritis, and they can cause organs to malfunction. They often interfere with the body’s filtering mechanisms, such as the lymphatic system and kidneys. Some researchers believe they contribute to many types of kidney disease, some of which are eventually fatal.

    Diet Start

    Sometimes, people with serious CIC problems experience widespread conditions — such as migraines, kidney problems, and joint pain — and never realize that all of these problems have a single cause.

    Frequently, patients come to me hoping only to lose weight, but when they resolve problems such as excessive CIC production, they also overcome other serious health conditions. One recent patient, for example, not only lost 22 pounds but also recovered from chronic joint pain, migraines, and gallbladder inflammation. This patient was happy to lose her weight, but was overjoyed to solve the other problems. Of course she had to make a serious commitment to her health and change her lifestyle. But she enjoyed the whole process, because she felt so much better every step of the way.

    This reinforced my belief in the adage, ‘If you just strive for thin, you’ll never win. Strive for health, and thin will follow.’

    Now you know about the risk factors that make you vulnerable to food reactions, and you know how food reactions work. Good for you! You now have more knowledge about this subject than many doctors do.

    Now that you have a good foundation of knowledge, you’ll be able to understand why food reactions cause bloating and swelling. Once you understand this, you need never again be a victim of false fat.

    ROUTINE FOR PUTTING ON WEIGHT

    Plenty of rest and exercise, a good diet of fattening foods and no worries—those are the essentials

    PUTTING on weight is very much more difficult than taking it off. Even thosefew extra pounds which can make all the difference to the appearance, comfort and, no doubt, general health, can be quite a problem.

    Before embarking on a diet, it is always advisable to seek the advice of your own doctor. This is particularly important if there has been a sudden or prolonged loss of weight for no good reason and without affecting normal appetite. Where loss of weight is the result of an illness or operation, it is usually quite quickly and easily regained after recovery. The routine to be described will help in such cases, subject to the approval of your own doctor.

    We are concerned here chiefly with that large army of men and women who are anxious to put on weight but who are the thin type by nature. Such people are born worriers, with excitable and energetic natures and over-active bowels, whose food does not remain in the intestines long enough to be properly absorbed.

    Diet Start

    Essential in the fattening process are:

    • Keep calm and stop worrying. That is obviously a counsel of perfection to those who easily get worked up, but it can be achieved by cultivating outside interests that take your mind away from the source of anxiety (it may be professional, domestic, financial, or all three).
    • Take plenty of rest. A minimum of between 8 and 9 hours in bed at night, plus between 10 and 30 minutes after every meal.
    • Avoid rushing about, but take regular exercise. On no account jump up immediately after a meal; take life at a leisurely pace. Strenuous games are good if you really enjoy them, because they create appetite; so does any form of outdoor exercise, however mild.
    • Eat well and regularly, and concentrate on the fattening foods (list follows). But be careful not to stuff between meals or you will defeat the whole object and be unable to eat your main meals, which are far more important. You must also avoid over-eating, with the inevitable danger of indigestion and biliousness. Aim at three good meals a day, plus any extras (such as sweets, etc.) which you really fancy and a hot, preferably milk, drink last thing at night. The housewife should take as many meals out as she conveniently can because she will not have the worry of preparing them.
    • Cut down your smoking. It diminishes the appetitite, so, if you must smoke at all, only after meals, please.

    Sugar, sweets, jam, marmalade, fruits in syrup, treacle, honey, Golden Syrup.

    Cakes, scones, pastry, cereals, bread, biscuits, puddings.

    Thickened soups and gravies, sauces made from flour, butter and/or milk.

    Fried foods, cream, salad dressings, butter, dripping.

    Pork, duck, goose. All fat meat and bacon. Tinned fish in oil.

    Sweet wines, beer, stout, spirits, sweet aerated waters.

    Dried fruits. Bananas, grapes, plums. Potatoes, peas, dried beans, parsnips, beetroot.

    Cod-liver oil, Virol, olive oil.

    Salt with food.

    Foods with very little fattening value

    Meat extracts. Marmite. Clear soups. Gelatine. Egg-white.

    Green vegetables and salads. Vinegar. Tea. Coffee.

    SPECIMEN DIET FOR PUTTING ON WEIGHT

    Minimum: 1 pint of milk per day

    On waking: Cup of tea, preferably with milk and sugar.

    Breakfast: Cereal or porridge with milk and sugar or honey or syrup.

    Bacon, egg, fish, etc.

    Toast, butter and marmalade.

    Coffee or tea.

    11 a.m.: Coffee, cocoa or milk and a biscuit, or try this cocktail: One teaspoonful Spanish olive oil sandwiched between layers of orange juice in a wineglass. You can increase the quantity of olive oil gradually.

    Lunch: Thick soup, if liked (if this makes it impossible to eat main course, substitute tomato or orange juice as an appetiser instead).

    Meat, fish, game, poultry, etc.—both fat and lean. Serve with gravy, roast or fried potatoes and a green vegetable or salad with plenty of oily or cream dressing.

    Pudding and / or cheese, butter and biscuits.. Coffee.

    Tea: Tea with cake or bread and butter or banana sandwich.

    Dinner: Thick soup (see Lunch).

    Fish, meat or poultry, with gravy, at least one vegetable from list of Fattening Foods; one green vegetable or salad with cream or oil dressing.

    Steamed or boiled pudding or milk pudding or ice cream.

    Cheese with bread or biscuits and butter.

    Coffee.

    NOTE: Cocktails, wines. etc., may be taken as desired and obtainable. Stout or beer is good.

    Bedtime: A hot drink, preferably containing milk.

    Battlefield Hardline: Beginning July 15th, A Double XP Boost is Active ! [Notification]

    Just a quick notification to notify those interested in Hardline to note that a Double XP Boost is Currently On! Note that the notification was noted on Battlelog, as of July 15th – unfortunately, I cannot tell at this time if it is a Premium-Only Boost or a Double XP Boost for ‘Everyone’, as I recently subscribed to Origin Access (to test it for one month, to see whether you ‘lose’ patches/etc that you have earned while it is ‘on’, which I will share as soon as I find out). Still, check out Battlelog and see if it is ‘on’ for you! http://battlelog.battlefield.com/bfh/ GOGOGO

    See You In The Game!


    [Update: As of July 20th, the Double XP Boost is now over… See you next time!]

    HOME DESIGN WITH STRONG VISUAL EFFECTS

    Architects honey study apartment has a makeover that is quite original. The project is called “Santpere47” and has many interesting features. gold lines and circles to create a wall decoration that invites a lot of fun to watch.

    HOME DESIGN STYLE WITH STRONG VISUAL EFFECTS

    HOME DESIGN STYLE WITH STRONG VISUAL EFFECTS

    The ceiling is particularly exciting that the pattern is unusual and reminds one of the chambers of the royalties. Storage space is provided unconventional: not a library under the stairs and walls in some places where objects can be placed. The lighting in this apartment is also interesting to compare a second: the hanging lamps are subtle and elegant, and were impressed by the fire escape. The decorative elements are in perfect harmony with the general atmosphere of the house.

    HOME DESIGN WITH STRONG VISUAL EFFECTS

    HOME DESIGN WITH STRONG VISUAL EFFECTS

    HOME LIVING ROOM DESIGN WITH STRONG VISUAL EFFECTS

    HOME LIVING ROOM DESIGN WITH STRONG VISUAL EFFECTS

    HOME KITCHEN DESIGN WITH STRONG VISUAL EFFECTS

    HOME KITCHEN DESIGN WITH STRONG VISUAL EFFECTS

    HOME BEDROOM DESIGN WITH STRONG VISUAL EFFECTS

    HOME BEDROOM DESIGN WITH STRONG VISUAL EFFECTS

    Battlefield 1 – DirectX Error “GetDeviceRemovedReason” [Workaround]

    At first, because of the phrasing of the error, I thought it might be Hardware, namely my GPU (Graphics Processing Unit, the Videocard); but since that was working fine with literally, all other games – playing in longer gaming sessions even [and I know for sure that I wasn’t actually physically pulling out my videocard while playing …I think] – I omitted that possibility (for now) and focused on a potential Software approach, which meant checking configuration…

    Looking at the Settings for the game then, I tried reducing everything down to the Lowest Possible Settings; to reduce the load on the GPU and the load in the processing of the game itself. (With lowered settings, there would be less data being streamed from the game, less being extracted from the compressed/encrypted files of the game, less being calculated and drawn, less everything). If there was a problem with how game data was being handled, this might being it to light [note: an issue with integrity of the files would not be detected this way, this is more of a data handling troubleshooting step; integrity of the game files can usually be checked/verified with a Repair/Verify through the game client or if that doesn’t help, a Reinstall of the game usually assures accurate game files (barring Drive/RAM file handling (Hardware) issues – which is another tangent/issue altogether, heh) – screenshot of where to run a Repair/Verify of the game files for BF1, below].

    Example of the Location of where to Repair the game files in the Origin Game Client, showing Battlefield 1 in 2017
    (Click to see Full Size)

    Nope. Crash. Error [which I lost the clean Screenshot of, of course – but a version of it is in the Header for this posting – I will add a clear Screenshot of the error window to this post when I can capture it again, if it occurs]. Hmmm…. Since it was a DirectX error (and I am 93.33-repeating-percent-sure that I did not “remove the video card” while playing..), I tried one last thing. Instead of swapping out the GPU to try with something else (a GPU from a friend’s PC, for example), which is approaching a Hardware type issue; I tried something else: I changed the DirectX level in the game from DirectX 12 to DirectX11 [this may not have been solely ‘my idea’ – although I am sure I would have eventually arrived at it as a troubleshooting step, I looked up this error and found many, many locations and sources of others stating they have this issue and encountered this error and I may have read it somewhere, for it to have come up – merely mentioning because I just don’t want to take sole credit for something I may not have come up with entirely by myself…].

    Example of where to ‘Disable DirectX 12’ and ‘Enable DirectX 11’ in the Video Settings, in Battlefield 1
    [Hmm, this is more of a Workaround than a ‘Fix’ for this issue…]
    (Click to see Full Size)

    Success! I played a good couple of hours this way, with no crashing, closing, freezing, or errors at all – great! After trying it after re-opening the game, rebooting and playing some more, testing it the next day or two after as well, it seemed ‘solidified’; changing the DirectX level/version from 12 to 11 seemed to ‘solve’ the issue [for me, for now].

    I think this is more of a ‘Workaround’ than a ‘Fix’, since it doesn’t solve the issue permanently… there is still something in the game engine or how it communicates with DirectX/Windows/theGPU, which is causing something that is not ‘fixed’ by this step; but, since it does work to get past the issue, I thought I would share, to help others that may be running into this seemingly-popular problem (‘popular’ judging from the queries I found about this issue on both the Battlelog forum and EA Support Forums, spanning a few years now..). I hope this works for you, dear reader, as it seems to have done, for me.

    [Since this is not a true ‘fix’ (I do not know if this is permanent nor do I know the actual source/nature of the issue, therefore I cannot say this is a ‘fix’, imo); I will post this with the title “workaround”…]

    Addendum:

    Other helpful tips/steps that can possibly help, if the above step does not work (and some additional information), can be found in multiple places on the Battlefield and EA forums, such as this list by a helpful poster named STEEiL:
    https://forums.battlefield.com/en-us/discussion/54605/directx-function-error-amd-getdeviceremovedreason-error-in-battlefield-1

    Good Luck – I hope it gets working for you soon – and See You In The Game!

    It’s Not Just You™ – Paladins (Beta), Having Issues Not Starting or Not Running In 64-bit Mode, Battlegrounds [Notification, Updated As Encountered]

    [Currently, this post is mostly in Text-Only Mode, to speed up the ability to publish it… 
    I may return to add some Images and/or Screenshots in the future.
    This post will be Updated for the next few days, as I encounter new related information.]

    If you are trying to play the newest addition to Paladins, Battlegrounds, which is being released in Alpha Testing Stage in their Latest Update – and you are having issues with either (1) the game not launching/starting or (2) the game running in 32-bit mode [which stops you from being able to enter the Battlegrounds, which requires 64-bit mode] – just letting you know, It’s Not Just You™…

    For the past little while, I have been trying to get into Paladins and try out this new Game Mode, and take a look at any new changes; but I have been running into multiple issues with the game itself. If related Paladins Forums ‘everywhere’ (Steam, Reddit, Official Forums, etc) are any indication, many, many others are having issues as well.

    I wanted to take a moment to make this posting because, even though it seems there are a few people that have ‘gotten it running’, there are many others, like me, that have not. I wanted to share this experience and related information, so that others may know that, well… It’s Not Just Them.

    Since I have run into multiple issues and have tries multiple steps so far, I will share them here in Point Form as a list:

    Issues Seen/Encountered:

    • Game not starting [Launcher will start, but game itself will not show up]
    • Game not stopping [Game will not Terminate, Steam says it is Running still, but it is not, or has not started]
    • Game not running in 64-bit mode [Game starts in 32-bit Mode and therefore The Battlegrounds can not be tested/run, as it states in-game “64-bit Mode Required”]
    • Cannot Verify Integrity Of Game Files, via Steam [Steam states to ‘exit any game files or tools’ related to the game, but none are running]

    Steps Taken/Tried:

    • Put “-Use64 [without quotes] into Optional Game Command Line Parameters (Options/Commands) in Launcher
    • Put “-dx11” [without quotes] into Optional Game Command Line Parameters (Options/Commands) in Launcher
    • Checked “Use 64 bit Client” in Launcher Options [this has never been ‘unchecked’ by me]
    • Verified Cache [‘double-checked’ the game files through Steam, to see if they are what they are supposed to be]
    Unfortunately, since I cannot make the game ‘run in 64-bit Mode and enter The Battlegrounds’ in a repeated a reliable manner – I cannot make a section containing a ‘Fix’ at this time… I will continue to observe various Forums and Support Responses, try various Suggested Steps (from the Developers and other helpful Paladin Players (there are a lot of them out there!)), and see if I can make any progress that results in stable and repeatable game launching and gameplay. If I do, I will return here and add it as a ‘Fix’ section. 
    For now, despite them not working for me/on my system, there are a few isolated people that have had success with some of the Steps listed. If you are experiencing any of these issues with Paladins at this time, try some or all of them above. Perhaps one of them will work for you, too. 
    Good Luck with it – and try to stay positive, remembering – It’s Not Just You™!

    Limitations of Organization Capacity Assessment (OCA) tools

    Since April of 2002 I have been involved with Strategic Planning, Restructuring, Re-engineering, Organization Revival, Organization Analysis, Organization Capacity Assessment and Organization Development projects across sectors and boarders. Most of the tools that ate used for this purpose can be traced back to a few general tools which were made famous in the latter part of the twentieth century. Increasingly I have felt the need to further customize these tools in a way that they become more relevant to the current context. This customization has been happening in the past and continues at a faster rate at present.

    The single biggest reason that I attribute for this need is that; today we live in a technological age which has some peculiar characteristics. The characteristics are that we need to innovate and improve not only our products but also how we do things inside the organization at a faster rate. This is nothing new; most of the thought leaders of our time have made big bucks selling this message repackaged with additional jargon. These characteristics currently affect most of the knowledge based industries. However as time goes by their affect on every organization be it government, private or development sector will grow exponentially.

    As mentioned above since we have to improve the way we do things inside an organization we run into the human dimension of things. We are also aware of the “change management” that needs to happen inside the organization to facilitate the “keeping up” with the changes that drive our organizations toward bigger and better things. However we don not consider that some of the changes required may be limited by the knowledge / intellectual capacity of the staff (here staff include owner directors, CEOs, CFOs, CIOs, and CKOs). In some organizations we may have staff that has reached the limit of their intellectual prowess. When an organization reaches this level it is said to have arrived at the door step of “mediocracy”

    The current tools that most of our contemporary consultants use for organizational diagnosis will not help identify this issue of “mediocracy”. However there are some characteristics that are peculiar to these organizations where they have reached the glass ceiling of intellectual limitation / mediocracy. Let me take a few cases from assignment that I have done in the past and elaborate this.

    The 1st example that I would like to take is an ICT company that started over 25 years ago. The organization has been fairly successful in keeping up with the changes in the ICT technology; and has been making above industry average, earnings per share. However in the early 21st century there was a need to re-strategize to keep up with the faster pace of change in the ICT technological environment. I was invited to develop a new strategic plan for this organization. By this time I had already identified some of the key markers of an organization that has reached its pinnacle based on the intellectual capacity of its staff; and I was able to identify them in this organization during my first meeting with the senior management of the organization. I suggested to the Managing Director who invited me that the organization not only needed a new strategic plan but it also needed a corporate renewal plan and a VRS. This suggestion was not looked at favorably and I was asked only to develop a strategic plan.

    The markers that I identified were:

    1. The organization starts adding parallel value chains to the existing organization structure.

    2. Organization does not move forward or backwards in the value chain

    3. The organization does not spawn new businesses that are “stars” / neither are they known for any innovation (other than the innovation of some of the principles / 3rd party brands that they may represent)

    4. History of young star performers leaving the organization on a continuing basis

    5. Boasting of people (the young starts) who have left the organization and gone to achieve great things as been trained at this organization.

    6. Long serving staff in a particular discipline / technology / expertise

    7. Some staff that leave the organization after a few year (not the stars) join the organization again as a manager or a senior in the same field of expertise

    8. Staff talk of the same obstacles that they face every year (one years experience repeated over many years) as opposed to innovating / re-engineering / work-a-rounds to overcome obstacles

    9. Large number of managers based on technical areas as opposed to value addition

    10. Staff do not take up higher education or professional development

    11. Average age of staff moves parallel to the age of the organization

    The above 11 markers as identified by me is a clear indication that the organization has run out of ideas and the incumbent staff are not able to get the organization out of the hole that it has dug for itself. They need fresh blood and a new playing field to continue being profitable. In its current state it will just survive but never reach its former glory / heyday it enjoyed in the beginning of its existence.

    The 2nd example that I would like to take is a research organization set up to do applied economic research. This organization too has been in existence for over 30 years and had enjoyed considerable success in the early part of its existence. This organization too displayed the following common markers as identified by me earlier.

    They were:

    1. Long serving staff in a particular discipline / technology / expertise
    2. History of young star performers leave the organization on a continuing basis
    3. Boasting of people (the young starts) who have left the organization and gone to achieve great things as been trained at this organization.
    4. Some staff that leave the organization after a few year (not the stars) join the organization again as a manager or a senior in the same field of expertise
    5. Staff talk of the same obstacles that they face every year (one years experience repeated over many years) as opposed to innovating / re-engineering / work-a-rounds to overcome obstacles
    6. Large number of managers based on technical areas as opposed to value addition
    7. Average age of staff moves parallel to the age of the organization

    In addition they displayed the following:

    1. Doing (research) work in traditional / theoretical / safe areas as opposed to doing applied / non traditional / contentious issues based research (Not competing in your space as mentioned in the mission but trying to compete in the space that you perceive to be good at / running back to mama so to speak; relying on your academic training as apposed to innovation)
    2. Contempt / arrogance towards younger organizations (doing applied research) and relying on the age of the organization and past performance as a mark of value (of research) as apposed to quality, (rigor), and relevance to current context.

    The above may be considered anecdotal by some; but over the past 8 years across 19 countries I have come across these markers with increasing frequency across private, government and not for profit / development sector organizations which are not considered to be in the knowledge driven sectors.

    The question is; are we at the stage that this initial varying degree of prevalence of the markers in other sector may become the norm across organizations and sectors? Only time will tell. However, I am convinced that we are seeing the beginning of another divide that will start another wave of brain drain as organizations start to realize this phenomenon and start to poach intellectual staff from all over the world.

    Giveaway Winner!

    I had so much fun seeing what everyone posted in the Teacher Toolbox Trio linky. Thanks to everyone who linked up.

    I went to the Random Number Generator this morning, and drumroll…

    I’m excited to announce that Stephanie Ann from Sparkling in Kindergarten was the winner of the $25 Teachers Pay Teachers gift certificate. Congratulations, Stephanie Ann!

    And welcome to all of my new followers! I have lots that I look forward to sharing this summer.

    Have a great weekend!

    It’s Not Just You™ – Battle.Net Issues with Logging In Today [Notification]

    Just a quick post to let others know that if you are having logging in to Battle.Net today (August 1st) that lots of people have been having problems as of this morning. Blizzard has addressed this with a quick note via their twitter, seen at:

    https://twitter.com/BlizzardCS/status/760100687111938048

    Retry or Go Back To Bed? Hmmm….

    For those playing Blizzard/Battle.Net games this weekend, hopefully it will be up soon – just letting you know, It’s Not Just You™ !

    speed camera major malfunction? Or lazy police not reviewing photos? New Orleans police failed to review tickets generated by the automated cameras, and one guy has 10 tickets over 7 years for his parked truck

    Actually, make that 11. After the first story ran last week, Schultz received another ticket on Saturday night. A security camera shows this one was actually triggered by a New Orleans Police Department vehicle speeding down the road, but as usual, Schultz was the unlucky recipient of the fine.

    http://www.thedrive.com/news/20011/new-orleans-speed-camera-keeps-issuing-speeding-tickets-to-parked-cars

    End result? More proof cops don’t give a shit about their jobs, and neither does the mayor or city of New Orleans. 2 cops certified that the two tickets initiated by speeding police vehicles (as seen in the video) went to Shultz. That’s just bull shit. Cops are speeding in a residential neighborhood, and other cops that are supposed to look at the damn photos, are not, they are rubber stamping them all. 

    It’s Not Just You™ – HumbleBundle ‘Vegas Pro, Discover Creative Freedom’ Installer/Registration Not Working [Notification]

    For the next two weeks (13 Days, according to the Countdown at the HumbleBundle Website, starting today) there is a fantastic offer for Video Editors, Music Composers, Web Developers and more – over $900 worth of Software, including Sony’s Vegas Pro [the Vegas Editing Product Line was bought out by MAGIX, a German software company that has produced it’s own editing software for years, popular for their “Music Maker” and “Movie Edit Pro” lines]. So what’s the issue? Well, this Bundle is so darn popular, many parts of it aren’t working/responding, at this time. For example, if you run into the Installer ‘starting but just closing/crashing’ or the store or program ‘not registering’ or the ‘website is down’… just letting you know… It’s Not Just You™

    Part of the reason why this Bundle is so popular (although many HumbleBundles are quite popular at different times), is because one of the main pieces of Software offered is Vegas Pro Edit, originally by Sony. This video editing software is a Premium Version (“high end”) of this program, normally being sold at around $400. Along with other great products, such as Magix Music Maker, Xara’s Photo and Graphic Designer, Xara’s Web Designer, Photo Story Deluxe and more – it’s easy to see why this Bundle is so popular, for all kinds of content creators and producers. Indeed, if you are into (or trying to get into) making music, editing video, or web design, at all; I highly recommend picking up this fantastic bundle of software, if you can. The link/URL to the HumbleBundle directly, is here:

    https://www.humblebundle.com/software/vegas-pro-creative-freedom




    For those unfamiliar with HumbleBundle, it is a retail site that offers a mix of software, books and games, connected to and donating a portion to, a customer’s chosen Charity. For example, my account is connected to Extra Life, the ‘Gaming Marathon’ Fund Raising charity that I try to play for every November, on behalf of Children’s Miracle Network Hospitals. Because I attached this Charity to my Account, any purchases I make will contribute a portion to my charity. One of the greatest things about HumbleBundle however, is that the products – although one is not able to choose which products to buy specifically – are usually offered in ‘portions’ or ‘packs’ for any amount that you can afford to pay (as low as $1 up to whatever you can pay for the software company/charity/etc); and the more you can pay/donate, the more software/books/games/etc you will get. Since 2010, these ‘Pay What You Want’ Bundles (for Windows, Mac and Linux) have become quite popular over time.

    The issue that has arisen this time then, is that the Bundle is so popular, that the server for the Installer has become Unresponsive (“not working”). Even the Website for the Retail/Vendor/Developer itself has become Unresponsive, giving this Error Message [to me] seen below (from Chrome):

    As also sometimes happens with the most popular HumbleBundles, some people are experiencing very slow Downloading of their purchased products (as in 256kBps or less). Others are experiencing the Installer for the products stops functioning. This is what I personally am experiencing too (the Installer seems to startup, but then ‘crashes’ (or at least disappears) and is unable to continue. After one random attempt, I got a message stating that the Installer actually tried to Download the Installation Files but could not properly communicate with their servers. The message that came up [for me] can be seen below:

    Trying another time later on, I did see the Installer for the ‘MAGIX Music Maker 80’s Version’ pop up and start Downloading, which was nice to see; however the overall download speed was pretty slow [understandably] at about 300kBps.

    If I may make a Suggestion then – if you are running into any of the issues above, at this time: my suggestion would be, to definitely pick up the Bundle if you can [Note: You have to purchase the Bundle for at least $20 to get Vegas Pro] – then wait a while before you attempt to install anything. According to the MAGIX website, you can access your purchase (to install it) anytime after buying it, from now until September 2018 [Note: A free Magix account must be created if you do not already have one]. So, there is no rush, once you purchase it, to get the Installation Files from MAGIX. I also recommend backing up your Installation Files, once Downloaded, onto a USB drive, External Drive or even Optical Disc – anything that can back up your purchase for future re-installation, if needed (at least, until you buy a newer version of any applications you like..).

    By the way, a quick note about Vegas Pro ‘Edit Version’ (about a 450MB download) – for those wondering about the difference between the Vegas Movie Studio versions and the Vegas Pro versions (and what the ‘Edit’ identifier means), here is a short summary of the differences:

    • the Movie Studio versions of the editor are an easier-to-use, scaled-down version of the Vegas editor, with still many features, allowing up to 200 Tracks of Events (clips/media) – increased from 20 Tracks recently! It just lacks many of the advanced features of the Pro versions (such as the  ‘NewBlueFX Titler’ [professional version], Bézier Tool Masking (“any shape”), et.al). The Movie Studio version comparisons can be found here:

      http://www.vegascreativesoftware.com/us/vegas-movie-studio/product-comparison/#productMenu

    • the Vegas Pro ‘Edit version’ of the editor costs less than the other Pro(fessional) versions, as it is missing the DVD/Blu-Ray authoring package, as well as some advanced filters and creation utilities (such as the Boris FX media generators, et.al) – it is still a ‘full featured’ Professional-level Video Editing program however, allowing Unlimited Tracks, full 4K Support, Bézier Tool Masking (“any shape”), includes the ‘NewBlueFX Titler’ [professional version] and much, much more. The Pro version comparisons can be found here:

      http://www.vegascreativesoftware.com/us/vegas-pro/product-comparison/#productMenu


    [Note that the links above will show the most recent versions of the programs, but the comparisons themselves (the effects and capabilities of each) will remain similar, despite the edition versions changing over time]

    Here is a capture of the Vegas Pro ‘Edit version’ comparison, for the 14th edition [CAD prices, sorry]:

    Although the Vegas line of editing products have always had a bit of a learning curve due to their more advanced capabilities (Sony used to give out a DVD with some introductory courses for it; I am privileged to say I have one of these), MAGIX has created a few tutorials of their own, which can be found at the MAGIX Vegas Pro Tutorials website, here:

    http://www.vegascreativesoftware.com/us/vegas-pro/online-tutorials/

    So, try not to let it bother you ‘too much’, if you have run into any of these issues (downloading, installing, registering, etc). Just wait a little while longer and try doing it again, in the near future. For now, don’t worry – It’s Not Just You™…

    Good Luck with it – and Have Fun!
    [Note: I am not affiliated with Sony, MAGIX or HumbleBundle in any way, and I will not receive any compensation for mentioning them here – I am merely an enthusiastic user of their products and wanted to share what I felt was helpful information/notification. I have used other video editing programs in the past (such as PowerDirector, Nero Vision and Windows Movie Maker and some free video editors, such as Avidemux, DVD Soft’s FreeVideoEditor and VirtualDub) and will still use them when desired in the future]

    Addendum:

    During the time it took for me to compile this posting, I was able to try again and began Downloading then eventually Installing Vegas Pro [Edit version] – and it is going smoothly still – however, Downloading of the various applications in the Bundle are still quite slow. 
    If you do not mind that, dear reader, go ahead and try again now; otherwise, as in my Suggestion, perhaps wait a while (as in days) before attempting to have a fast/smooth installation of these popular applications. 

    RELAXING BATHROOM MODERN DECORATION

    Relaxation can be achieved in a variety of ways. If the shape of the tub that makes the difference, decorative items or inspire the idea that you can see, these bathrooms all have something in common with relaxation. Some interiors are rich in green arrangements, which add freshness and energy of the place. He also tried to find some bathroom designs that have a special color.

    LUXURY RELAXING BATHROOM DESIGN

    LUXURY RELAXING BATHROOM DESIGN

    We realized that the wood has a great influence on modern decoration, the first picture, for example, because it adds authenticity and personality. The windows are also of great importance because they have a great influence on the aesthetics and atmosphere of a room. Diagonal windows give a dramatic touch and are welcome if there is a nearby slope. Most of the bathrooms in the following images are modern, but also you will find some classic elements that blend well with contemporary arrangements.

    LUXURY RELAXING BATHROOM LUXURY DESIGN

    RELAXING BATHROOM LUXURY DESIGN

    LUXURY RELAXING BATHROOM DESIGN

    LUXURY RELAXING BATHROOM DESIGN

    LUXURY RELAXING BATHROOM GREEN DESIGN

    LUXURY RELAXING BATHROOM GREEN DESIGN

    LUXURY RELAXING BATHROOM STYLE

    LUXURY RELAXING BATHROOM STYLE

    Fabulous Fiber!

    Everyone has heard that they need to eat fiber, but few people really know what it is and why it is so important.     Fiber is a form of carbohydrate along with sugars and starches.      Unlike sugars and starch fiber cannot be used for energy because it cannot be broken down into sugar.     Starch and sugars both end us as blood sugar aka glucose.
    Starches are simply multiple units of sugar hooked together, and we have enzymes that break them apart so we can use the sugar for fuel.   Fiber is also multiple units of sugar hooked together, but humans lack the enzymes necessary to break it down into sugars so it is not absorbed.    This is very important when thinking about carbohydrate containing foods because they are NOT all the same.
    For example, a glass of fruit juice is essentially a glass of sugar water with some beneficial plant chemicals and in many cases a nice dose of vitamin C.    It can dramatically boost blood sugar, and if you consume too much it can definitely drive weight gain.     While a large serving of brocolli is mostly fiber with little sugar and starch and is also chock full of beneficial plant chemicals, but with almost no effect on blood sugar!
    There are two main types of fiber – soluble and insoluble.    Ideally you want to eat both.   There is also a third type of fiber called “Digestive Resistant Starch” (see https://workoutanytime.blogspot.com/2017/10/digestion-resistant-starch-all-starch.html)
    Soluble fiber, found in foods such as cucumbers, blueberries, and beans, has a gel-like consistency and slows down your digestion.     This helps with satiety (feeling satisfied).    It also slows the break down and absorption of cholesterol and other nutrients like starches and sugar which can help lower cholesterol and control blood sugar.    Some foods with soluble fiber also help feed the good bacteria in your digestive tract.
    Insoluble fiberis found in foods like green, leafy veggies, green beans, and celery.    It does not dissolve to a gel and stays intact as it moves through your colon.   By adding bulk, it helps food move more quickly through your digestive tract reducing transit time.  Insoluble Fiber is sometimes referred to as “roughage”, and it along with soluble fiber can help with constipation.
    Benefits of High Fiber Intake
    Fiber intake is very important for keeping blood sugar levels under control, and studies have shown that people who take in at least 26 grams of fiber per day had a much lower risk of developing Type 2 Diabetes.
    There is also an inverse relationship between fiber intake and heart attack, with research showing that people eating a high fiber diet have a 40 percent lower risk of heart disease.    High fiber diets may also help lower blood pressure.
    Another interesting research finding about fiber is that for every 7 grams of fiber you consume each day your stroke risk is decreased 7 percent.      To put this into perspective this equates to about 2 servings of fruits and vegetables.
    Fiber, and psyllium in particular, can help move yeasts and fungus out of your digestive system which may help prevent them from triggering acne and rashes.
    Fiber can also provide relief from irritable bowel syndrome in many people.
    Fiber intake may also help reduce the risk of gallstones and kidney stones probably through its action in controlling blood sugar.
    Sources of Fiber
    Contrary to popular opinion grains are probably not your best source of fiber.    Unfortunately, non-organic grains are chock full of glyphosate which is pesticide banned in most other countries outside the US because they have no allegiance to Monsanto who produces it.    
    A high grain diet promotes insulin and leptin resistance thereby increasing your risk for Type 2 Diabetes, Heart Disease and Cancer. 
    Better choices of fiber includes Organic Whole Husk Psyllium.     If you use this supplement it is critical to get organic psyllium as non-organic psyllium is heavily sprayed with chemicals.     Other great sources include chia seeds, berries, root vegetables such as sweet potato, peas and beans, mushrooms, broccoli, cauliflower, Brussel sprouts and celery.
    How much fiber?
    Experts recommend that woman eat a minimum of 25 grams of fiber per day and men consume 38 grams per day.     However higher intakes may be more beneficial.     
    It is important to SLOWLY increase your fiber intake and keep your water intake high to prevent potential issues caused by eating fiber without sufficient fluid.
    Low-Fiber Diet
    There are circumstances where high fiber intake is contraindicated and timing for fiber intake relative to drugs and supplements is important.   People with chronic digestive issues may need to remove fiber for some period of time because fiber feeds the bacteria in your gut.    Although as a general rule this is highly beneficial there are circumstances where high fiber intake can feed the wrong microorganisms such as pathogenic bacteria.

    Fiber can also bind certain medications and minerals dramatically reducing their absorption so many drugs and mineral supplements should not be taken at the same time as fiber.

    Raw Gameplay (Unedited) – Battlefield Play4Free (32 Players, Saiga-12 Won from The Daily Draw)

    Battlefield Play4Free is a Free-To-Play title, where it doesn’t cost anything to join in, but you can purchase weapons, armor, clothing and other items for Real Money by purchasing Tokens that you can then use in the in-game Store. There is also a nice feature where you can win prizes (weapons, armor, clothing, etc) from a game called The Daily Draw, where you choose a card from a draw of eight and it will generate an item for you.

    The items range from temporary one-day use weapons and clothing, to seven day usage, to permanent items your character (Soldier) can use in the game forever (for example, a scope that can be attached to a gun for that soldier for all time). This is great for those who can’t afford to purchase many in-game items, as it not only offers the possibility of getting some great gear ‘forever’, it also gives a nice preview of a weapon, mod or clothing, so that you can see what it will look like/feel like, if you decide to splurge and purchase it for yourself (supporting the game and developers as well) sometime in the future.

    In this video, I present ‘Raw Gameplay’ (unedited gameplay) of BFP4F after winning a Saiga-12 Shotgun for one day’s usage on my Medic via The Daily Draw. I had joined a 32-player server (running a Rush map) that was nice and full (16 soldiers per side). After getting the kinks out and getting used to the controls again after not playing for a while, I think things picked up as the game went on.. I was soon having fun arming MCOMs and healing and reviving. Near the end, I realized that my Aircraft controls weren’t set/got reset, as my mouse wasn’t ‘inverted’ and I couldn’t fly the helicopter at all, haha.

    Recorded game: Battlefield Play4Free, Online FPS
    Recorded with: Bandicam (Registered Version) @ 864p
    Recording codec: MPEG-1, 70% Quality, 30fps

    This video was also a test of a few things (though not an ‘Official Testing Video’): I was messing around with different settings (resolutions, quality settings) to see how low I could set things before the quality suffered too much. This is of course, something VERY relative and what looks ‘good enough’ to one person, looks ‘like crap on a cracker’ to another person. What I was testing here was, what seemed good enough to upload to YouTube (since it recompresses anyway) and still be enjoyable, while making the recorded file as small as I could via Quality settings (which limits the bitrate somewhat) and resolution size (the larger the resolution, the more bitrate/filesize that would be required).

    As I have stated in earlier articles talking about Quality, Bitrate and Filesize, I still find that going below 60% produces too many compression artifacts (macroblocks and ‘trails’, Gibbs effects and more) for many games, especially if there are large dark areas (which would get compressed more highly and have these compression effects occur in them). This doesn’t happen with all games however; some games are fast-moving and/or do not have many darker/flatter areas and using 50% quality doesn’t look too bad, even with the MJPEG codec. It’s a balancing and testing game, as some games (especially with text) look fine and others look very bad (the compressor will try to allocate more bits around edges like text and compress even more highly then, the flatter/darker areas in a scene). I have done recordings of news streams and other things however, that allow for a very low quality recording setting (down to 20%), but that is main