Adventure and Outdoor Education

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.

The Game Tips And More Blog’s Ludo Ludi (Game Play) #1-3

I wanted to start a video series that was Random Gameplay Video Clips that I have collected over time. I started out calling it FLASHBACK, creating a logo for it and everything; but I wanted a way to archive/share them out a little bit faster/easier, rather than ‘Featuring’ them every time, so I came up with the concept of “Ludo Ludi”.

It means “game” and “play” in Esperanto. The idea was to not label the gameplay clips or state what they are, in order to have other people enjoy the “surprise reminiscence” of the games. Viewers could try to guess what they are for fun or just enjoy them as part of a playlist where they didn’t know what was coming next. For the most part it would be easy to guess them of course; if you played the game, you’ll know what game it is and what class I played, etc.etc. But, I still thought it would be entertaining to have a bunch on a playlist of some sort, with no obvious names, having a transitory video (without logos/intros) of something loopable such as static – as though changing the channel on a television – in-between videos. With Youtube’s Playlist and Randomize features, this can now be done and one can sit and reminisce on games of yesteryear with my video clips showing snippets of gaming moments recorded from a wide variety of games! Everyone with ADD/ADHD can just click the Next button on the playlist to skip to the next one if the current one isn’t holding their interest! Everyone is a winner! With this in mind then, I now present one long paragraph and the first three installments of :

The Game Tips And More Blog’s New Gameplay Video Series, “Ludo Ludi (Game Play)”





Enjoy and See You In The Games!

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.

Reading in the Wild – Chapter 1

I absolutely loved Donalyn Miller’s book The Book Whisperer: Awakening the Inner Reader in Every Child, so I was very excited to see that she released a new book – Reading in the Wild: The Book Whisperer’s Keys to Cultivating Lifelong Reading Habits AND that Catherine over at The Brown Bag Teacher has organized a summer book study of it.

Chapter 1 – Wild Readers Dedicate Time to Read

Already, this book has lots of ideas that I can integrate into my classroom. In fact, I suspect that I will re-read each chapter just to make sure I’m recording all of the ideas so I remember them in August. (And I may go back and re-read The Book Whisperer, too!) But one thing that I really want to emphasize this year is building a community of readers. I like the idea of students sharing the books they’re reading and making recommendations to each other. Personally, I use GoodReads to track that information for myself (I’ve blogged about that before here). I’ve also had my students blog about their reading (see here). But what I’d really like is something more like GoodReads – a social networking site – but appropriate for fourth graders. 
I recently stumbled across the site Reading Rewards through a Twitter Chat, and this might be the answer I’m looking for. 

This site allows you to set up your class into a reading community where they can create libraries of the books they’ve read, write book reviews, get and make recommendations, and make a wishlist of books they want to read. There is also a reading log component and a reward system that allows you and parents to create rewards based on achieving individualized reading goals. I haven’t had a chance to try this out with students yet, but based on my exploration of the site, it looks very promising.

Do you have any experience with the Reading Rewards website? Have you come across any other sites you’d recommend for building a community of readers? I’d love to hear about it in the comments.

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!
document.write(”);

WTH ? How do both front tires blow up simultaneously?

for the original version, click though on the video below, which will only play on youtube itself

After a review, the team discovered a suspension arm defect led to the entire right front upright collapse, which snapped the wheel tethers and created the dramatic effect

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!

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

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 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)

Carbohydrates, good or bad for dieting

Another distinction that some nutritional counselors make is between refined and unrefined carbohydrates. In dieting index weight loss, we prefer to classify carbohydrates as low-, medium-, or high-dieting. However, because you’re bound to hear carbohydrates defined as refined and unrefined, this section discusses how the terminology relates to the dieting index.

Refined carbohydrates are more highly processed than unrefined carbohydrates. Processing includes such activities as cooking, milling, and separating the whole food into parts. Examples of refined carbohydrates are white bread, white rice, most packaged breakfast cereals, donuts, cakes, cookies, bagels, fruit and vegetable juices, fruit drinks, soda, and candy. The list goes on. Refined carbs are usually high-dieting, but some can be low, as in vegetable juice and some fruit juices.

Diet Start

Unrefined carbohydrates are those kept in their natural state. In general, the unrefined carbohydrates tend to contain more fiber. Examples of unrefined carbohydrates are whole vegetables and fruit, whole grains, dried peas and beans, and nuts and seeds. Some foods are processed more than others. For example, fruit juice is not processed as much as fruit drinks. Usually unrefined carbs are low-dieting, but not always, so be sure to check the dieting index listings before you eat them.

Pastas

Even though regular pasta is a highly refined, processed carbohydrate, its dieting value can be low, medium, or high, depending on how you cook it. If you cook spaghetti for only 5 to 6 minutes, its low-dieting. Other types of pasta may need slightly more or less cooking time. If you open a can of prepared spaghetti in sauce, those noodles will have a higher dieting index because they’re mushy.

Cook pasta just until it softens and you’ll be eating a healthier meal. The longer pasta is cooked the more available the starch in the pasta is for quick digestion—exactly what you don’t want.

The Good and the Bad

Carbohydrates aren’t good or bad; the difference is in how you eat them and how much of them you eat. This is one of the reasons why dieting index weight loss works so well. You don’t need to give up your favorite treat food, whether it’s white bread, bagels, or candy bars. But you do need to eat them in such a way that you don’t cause a quick rise in your blood sugar levels, and you do need to watch portion sizes.

The dieting index gives you a way of managing your blood sugar and insulin levels, thus assuring that you aren’t storing fat and also that you continue to lose weight.

One way to do this is to manage your dieting load by meal and by day. You’ll be balancing the low-dieting foods with some high and some medium, and overall, you can keep your insulin levels low.

Now’s the time to give up the notion of bad and good carbs and of fattening and nonfattening carbs. Instead, accept all carbs as okay, based on how you eat them.

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

My Trip to New Delhi & Hyderabad Cont…….

Today I finished the 2nd organizational capacity assessment of research organizations. I must say that I was impressed with this organization in terms of its outputs. I was equally impressed as to how they have been able to manage the organization with limited resources.

On the way to the organization today I was able to take a photograph of the 3 wheeler which was kitted out as a tipper and used for garbage collection. Here it is.

The carbohydrate jewels

By upping your intake of low GI fruit and vegetables, you will not only be on your way to becoming leaner, but you will have a profound effect on your health. The amazing phytonutrients (plant nutrients) that you find in brightly coloured raw organic fruit and vegetables are clever little substances that can protect you from ill health in various ways, although many people’s diets are sadly lacking in them.

Phytonutrients can help regulate the immune system, stabilize vitamins in body tissues and protect from serious illnesses, such as such as cancer. They do this by working as antioxidants alongside vitamins A, C, E and D, and the minerals, selenium and zinc. As a team, these powerful compounds have the ability to slow down the damaging oxidative process caused by those ‘enemies of a healthy state’, the free radicals. Antioxidants can also rid the body of these free radicals, which are the natural waste products of metabolism, which, if left unchecked, can lead to degenerative disease, by causing imbalances on a cellular level.

Diet Start

Take note that these free radicals are also found in overheated oils and fried foods, another good reason to kiss junk food good bye.

They aren’t classed as essential nutrients, but without phytonutrients your sense of wellness would be severely compromised.

They work in the body at deep physiological and biochemical levels, and luckily enough are to be found in low-density/low GI fruit and vegetables. Eating these raw wherever possible is the key to maximizing their life- enhancing qualities. Cooking destroys many of the benefits that you will reap if you include a colourful array of energy-boosting raw fruit and vegetables in your daily diet.

Life is a balancing act

So now you have a better understanding of the impact that the wrong carbohydrates can have on your body, and have established that you need to incorporate more of the colourful and low GI fibrous fruit and vegetables in your diet. But man cannot live by carbohydrates alone. You will have to take a close look at the two other macronutrients that work hand-in-hand with carbohydrates to provide energy and nourish the body: protein and fats.

The key to balancing blood-sugar levels, banishing insulin resistance and losing excess weight lies in successfully balancing these three macronutrients.

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

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.

INTERIOR DESIGN STYLE FOR A SMALL APARTMENT

This small apartment is an example of how to make the most of a limited space.This live well in apartments provided with large windows giving good natural light, open spaces and good storage options, including a large sub basement. The lounge is spacious and decorated in bright materials.

INTERIOR DESIGN STYLE FOR A SMALL APARTMENT

INTERIOR DESIGN STYLE FOR A SMALL APARTMENT

Upstairs is a beautiful model Dutch prosecutors. Create the mural are welcomed into a room like this.The the kitchen is located between the lobby and hall, and it offers plenty of cooking space. It is an ingenious closet in the hallway. As you can see, the secret of this event to find creative storage.

INTERIOR DESIGN FOR A SMALL APARTMENT

INTERIOR DESIGN FOR A SMALL APARTMENT

INTERIOR ROOM DESIGN FOR A SMALL APARTMENT

INTERIOR ROOM DESIGN FOR A SMALL APARTMENT

INTERIOR DESIGN BATHROOM FOR A SMALL APARTMENT

INTERIOR DESIGN BATHROOM FOR A SMALL APARTMENT

INTERIOR DESIGN SKETCH FOR A SMALL APARTMENT

INTERIOR DESIGN SKETCH FOR A SMALL APARTMENT

Wauconda WORKOUT ANYTIME Opening Doors Soon

Wauconda WORKOUT ANYTIME Opening Doors Soon

The new Wauconda WORKOUT ANYTIME, owned by Jeff Cercy will be opening their doors by the end of the week. The club, located on Liberty Street in the Jewell Osco shopping center, will be celebrating their grand opening on March 22nd. The equipment is all in place and the final touches on flooring and painting has all been completed.

The public is welcome to come out and see the new club. Those interested in joining can call 847-526-4088 or register on the club’s website: http://workoutanytime.com/locations/wauconda.

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.

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

WORKOUT ANYTIME in the Cincinnati Enquirer Community Press

WORKOUT ANYTIME in the Cincinnati Enquirer Community Press in an article titled, “Mercy Health’s new hospital could be economic boon to township.” The article focuses on the opening of the Mercy Health – West Hospital in Green Township and how that is creating an opportunity for businesses in the community including the new Cincinnati WORKOUT ANYTIME. The article begins with details about the new hospital, then goes into the economic development going on in the area. The article then details some of the businesses opening in the area, including Tony Petrocelli’s Cincinnati WORKOUT ANYTIME. The article includes this information provided by No Limit Agency: “Cincinnati resident Tony Petrocelli is opening the first Workout Anytime in Ohio near the hospital, in a space that was previously a WesBanco and had been vacant for six years.” The article ends with info on other businesses and plans for development in the area.  Click here for the entire article or begin below.

Mercy Health’s new hospital could be economic boon to township
By: Kurt Backschneider

GREEN TWP. — While township leaders are excited about the state-of-the-art medical services Mercy Health is bringing to the West Side, they’re also looking forward to economic development opportunities the new hospital will help attract.

Mercy Health – West Hospital, a 250-bed, full-service hospital off of North Bend Road near Interstate 74, will open for business Sunday, Nov. 10. 

Roughly five years in the making, the $240 million hospital will feature the latest advancements in patient care and comfort, new technologies, private patient rooms and expanded medical services for West Siders.

(Read More)

The Nordic Hamstring Curl: Best Hamstring Exercise You are Not Doing!

There are many different hamstring exercises including variations of leg curls (seated, prone, and standing) along with several different hip hinge exercises that target the hamstrings (RDL, Single Leg RDL, etc).     These are all great exercises, but none of them can touch the Nordic Hamstring Curl for building eccentric strength and preventing hamstring injury in sprints and sport!
This is a tough exercise so warming up the hamstrings is essential.  Using other hamstring exercises first such as bodyweight hip hinges and light leg curls on a machine prior to this exercise do the trick nicely.   It is also a good idea to do some static stretches for anterior hips and hip flexors to shut them off which helps to allow for maximum hamstring activation.
To perform the Nordic Hamstring Curl you need to find a place to hook your heels under when you are in a double leg tall kneeling position so you will also need padding under your knees.     If you have a workout partner you can have them kneel behind you and hold onto both your legs right above the ankles keeping their arm straight so they can use their bodyweight to apply load as you let your body fall forward like this:   http://willlevy.com/wp-content/uploads/2014/08/Nordic-Curl.jpg.     You can also find something to hook your ankles under like the horizontal bar from a weight machine or barbell like this:   https://i.ytimg.com/vi/f_GdZKdwovA/maxresdefault.jpg or  this:   https://s-media-cache-ak0.pinimg.com/originals/29/04/34/290434956cdd220cc8d6e0b18948cf3c.jpgor this:  https://www.t-nation.com/img/photos/2013/13-775-04/Nordic-Start.jpg
Keeping your hips flat (straight line from knees through hips and shoulders) – you lower your body down slowly until you can no longer hold your weight then catch yourself in push-up position and push back up:  https://simplifaster.com/articles/wp-content/uploads/sites/5/2017/03/GHR.jpg.       You can also use a band during the exercise which provides progressively more assistance as you go lower towards floor to allow you to potentially perform the full range of the motion and come back up with the assistance of the band.    Then over time you gradually decrease the assistance of the band by user smaller and lighter bands.      This provides a good video of how you can do this by attaching a band overhead and behind you:  https://www.youtube.com/watch?v=LQm9rdzZlRk
There are also numerous machines designed for this exercise including:
http://www.roguefitness.com/floor-glute?prod_id=15905&gclid=Cj0KEQjwnazLBRDxrdGMx-Km4oQBEiQAQJ1q68P3rah0ZwofpsxOA-xSYl5_v9mtTSxSmuG5zIW1KUYaAvPW8P8HAQ
http://www.speedbottraining.com/glute-ham-machine/
http://www.gluteforce.com/
Here is a 6 week progression:
Week                   Sessions/Week                  Sets                       Reps                     Rest
1                                           1                            2                            5                            2 min.
2                                           2                            3                            5                            2 min.
3                                           2                            3                            6                            2 min.
4                                           2                            3                            7                            2 min.
5                                           3                            3                            8                            2 min.
6                                           2                            3                            9                            2 min.

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. 

Teachers’ voices matter, and I want to hear from you!

Hi bloggy friends! I know it’s been forever since I’ve updated this blog, and trust me — lots of ideas are percolating in the hopper about my flipped(!) fourth grade classroom and other things I’ve tried this year. I promise those posts are coming! But in the meantime, I need your help!

As some of you may know, I’m working on my PhD in addition to teaching fourth grade full-time. The work-life balance has not been an easy thing, and now, I’m really working hard to finish as much coursework as possible in the short term because baby #2 will be arriving in November! (So while you all are hanging out by the pool having tasty margaritas, I’m crunching numbers for a stats class and reading about how to write ethnographic fieldnotes. Good times, I tell you…)

This summer, I’m starting to work on my dissertation, and I’m testing out my ideas in a pilot study. I’m planning to write my dissertation about the amazing elementary blogging community and the ways that teachers use blogs for professional development and personalized learning. I know that reading other teachers’ blogs has been hugely inspiring for me as a teacher, and I can’t imagine what I would do if I didn’t have access to so many great teaching minds across the globe. Shockingly, however, very little has been written about these great online communities and their benefits, and I want to explore that further. Scholars, politicians, and administrators need to know how much teachers learn from each other! Which is why I need your help.

I’m looking for a few teachers who would be willing to be interviewed about how they use blogs to support their work in the classroom. I want to talk to both bloggers and readers, so even if you don’t have a blog of your own, I’d still like to talk to you. This first wave of interviews will take place next week (June 20-26) and they will all be done online via Skype or Google Hangouts. I anticipate that each interview will last 45-60 minutes.

If you are willing to participate, could you please fill out this form so I can contact you directly? In exchange for your time, anyone who participates in an interview will receive up to $20 worth of free products from my TpT store.

Loading…
Once you fill out the form, I will be in touch to arrange a time that will work best for the interview. I need to conduct (and transcribe!) at least 3 interviews next week to fulfill the requirements of my current coursework, but don’t let that small number deter you — I will need many more interview participants once I move beyond my pilot study and begin work on my actual dissertation, so I’d love to have a list of possible interviewees already started. And my offer for the free products from my TpT store will still stand.

I hope that you will consider participating! I look forward to talking to you and learning from you.

My recommendation: The 3-step dietary programme Do what I did, look the results

The dietary plans that follow offer simple, nutritious and delicious recipes on a staged regime that should take you from overweight to optimum weight and enhanced well-being.

The reason many people depend on junk and convenience foods is because they lead such busy lives. Most of the recipes in these plans are quick to prepare, and should be within the capabilities of even the most reluctant cook. There are exceptions: preparing the Chicken Soup will take a couple of hours, but it makes a lot and you can freeze separate portions, ensuring that you can have a nutritious low-carb meal even when the clock is ticking away.

So blitz your cupboards and discard any foodstuffs that don’t fit the bill. The journey to a healthy, lean body begins here.

The Plans

The 3-step programme includes 3 eating plans. The Fast-Track Plan will help you lose weight quickly and give you that all-important boost on a 50 per cent protein/20 per cent carbohydrate/30 per cent fat regime that will initiate benign dietary ketosis. It should last for 7-21 days, after which you are ready to move on to the next stage. Your weight loss should be around 2-5.5kg (4-121b) if you are a woman and 4-7.25kg (8-161b) if you are a man, depending on how long you remain on this plan.

Diet Start

During the Keep on Tracking Plan you increase your levels of low-tomedium GI carbohydrates and move into a 35 per cent protein/35 per cent carbohydrate/30 per cent fat regime. You still monitor ketosis and watch how introducing higher levels of carbohydrates affects your weight loss, which should now even out to 0.25-1 kg (1/2-21b) per week.

The No Backtracking Plan is your eating regime for life. You can gradually introduce fruit and vegetables, grains and pulses from the higher GI ranges, in moderation. It is important to keep an eye on how your body reacts to these and to establish your perfect weight-management level.

If you are a vegetarian, there is plenty of advice on how to adapt the plans and recipes to suit your dietary requirements. Granted, your choice isn’t as varied as that of a non-vegetarian, but don’t use this as an excuse not to give it a go. If you follow the basic guidelines and make simple changes to the recipes where necessary, you should lose weight and eradicate insulin resistance successfully.

FOOD TO THROW OUT

  • White flour and sugar
  • Honey
  • Biscuits
  • Crisps
  • Sweets
  • Sugary drinks
  • White rice, bread, pasta
  • Processed foods high in carbohydrates
  • Ready-made sauces
  • Gravy mixes

Customize the plans to suit your lifestyle and dietary preferences

The suggested menu plans are not set in stone – they are templates to encourage you to eat the right sort and amount of food.

If you wish to change a recipe – because you don’t like lamb and would rather have chicken, say – it really doesn’t matter. Just try to use foods of a similar dietary value. When swapping vegetables and fruit, go for ones in the same GI category; try to exchange meat for meat, or fish for fish, in the same amounts. If you change a recipe from meat to fish, you may need to use slightly more fish to give you the same level of protein. For example, 125g (4oz) of poultry or lean meat should be replaced with 175g (6oz) of fish.

Simplify the recipes

If you are short of time, or like your food a bit plainer, simplify the recipe. If you don’t fancy Baked Tuna with Tomato and Herbs, adapt the ingredients, ensuring that you still have sufficient protein, carbohydrates and healthy fats – have a tuna salad with tomatoes and dark green leaves.

On a budget

If money is short and you find some of the suggested ingredients a little expensive, use some budgetary ingenuity to bring down the cost. Fresh salmon can be replaced with coley or whiting, or even tinned salmon.

Use the suggested meals as inspiration. In order to manage your weight in the future, you will have to experiment and be prepared to adapt.

5 Tips to Make Your Paperless Classroom Work

I’m now more than 3/4 of the way through my year of 1:1 iPad work with fourth graders, and while I hoped to have a paperless classroom, the reality has been a bit different. We’re definitely using less paper than we would without iPads, but I can’t pretend that we’re paper-free. As I reflect on this school year, here are five things I would do differently next year to make the paperless transition go even better.

1. Begin the year with a typing boot camp.
The biggest obstacle to the paperless classroom at the beginning of fourth grade is simply that the kids (for the most part) don’t know how to type. Tasks that should have been quick ended up taking 3-4 times the length that I’d anticipated just because the kids were hunting for keys on the keyboard. I think if I’d spent the first term of the year working on typing skills, it would have made a big difference. And on a related note, I’d encourage students to get bluetooth keyboards to use with their iPads (assuming the school won’t invest in those, too).

2. Transition gradually.
When my students start fourth grade, they come from a school that does not have 1:1 iPads. As a result, the technology integration is a big adjustment–for both students and parents. Going fully paperless can be a huge culture shock for the students, and the transition can produce some anxiety. Even with tech-savvy students, there can be a huge learning curve with different apps, and it can quickly get frustrating for some kids–especially the ones who were very comfortable with school as they previously knew it. Start small with a few key apps (e.g., Edmodo, Evernote) and build from there.

3. Try to give options.
Some students are far more comfortable with the iPads than others, and sometimes their lack of comfort can impact their work. With writing, for example, I’ve learned to give students the option of drafting on paper, even though there are lots of mind-mapping and word processing apps they could use for drafting. Usually once they have that first draft on paper, they’re more comfortable typing it in to make revisions and edits. For some of my students, that flexibility makes a huge difference in the amount of writing they can endure. For other students, the iPads boost productivity. Either way, we know that choice is important to students, and this is another important way to differentiate in a 1:1 classroom.

4. Don’t force it.
There are still some contexts where it makes more sense to use paper. Math tests are one example for me. I don’t tend to give students multiple choice tests in math, and I want them to have plenty of space to show their work. Yes, they could do the work on GoodReader with a stylus and turn it in on Edmodo, but that’s not necessarily more efficient for me to grade–especially on a multipage test. Similarly, we’re still using paper and a notebook for our word study work. We use differentiated spelling lists with Words Their Way, and I want students to go through the practice of sorting and recording their words each week. Paper makes sense for that.

5. Stay flexible, and have a backup plan.
At the beginning of the year, we were using our iPads for almost everything (we still are). But then I got sick, and I had to write sub plans. I never know who I’m going to have as a sub, but there are two things that are certain: 1) the sub will never be as comfortable managing a class full of iPads as I am, and 2) students will be more apt to misbehave when they have a sub. As a result, I don’t usually include the iPads in my sub plans unless I know that there will be someone there to enforce my expectations (e.g., someone I co-teach with or my student teacher). If students expect to use the iPads for everything, it can really throw a wrench into the system to take those away, even for a day. Therefore, it’s important to be flexible with using them throughout the year so that students aren’t dependent on them. Sure, they might have a preference, but they need to be able to function without them. That’s also true for times when the power goes out, the internet goes down, or a software glitch makes the iPad temporarily unavailable.

Any tips to add? I’d love to hear your thoughts in the comments section.

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.”

Monitoring weight loss

There are two schools of thought on how to monitor weight loss:

  • Daily weighing
  • The once-weekly weigh-in.

This is an individual issue. If you are the sort of person who needs a daily date with your weighing scales, then by all means do so. Keep a record of your progress using a chart like the one opposite. You may see weight-shifting patterns emerging and be able to isolate foods that have a negative effect on your weight. If you prefer the surprise-at-the-end-of-the-week, that is fine too. You should still keep a record and watch out for any plateaux where weight loss dries up, which may mean that you need to lower your carbohydrate levels or increase your physical activity.

Whichever your preferred monitoring method, keep a tight-fitting pair of trousers or other item of clothing and try them on regularly to establish how your shape is changing. Your weight may stabilize for a while, and if you are exercising regularly and increasing your muscle-to-fat ratio you may even may weigh slightly more for a bit, but you will be fitter and – in the end – leaner.

Diet Start

TOP ANTI-SNACKING TIPS

  • Try not to snack while watching television, playing video games or using the computer. Eat meals and snacks in the kitchen or dining room, so that you are more aware of what- and how much — you are eating.
  • When you feel a snack attack coming on, run a bath, go for a walk, ring a friend… Do anything that will keep you away from the refrigerator.
  • Don’t go shopping when you are hungry — it is then that you may reach out for that chocolate bar.
  • If you are going to snack, make sure it is a protein snack.

Dietary demons – and how to beat them

  1. Not so well-meaning friends and family members: one of the mostdifficult things to deal with is the friend or relative who tries to sway you off-course. Don’t be bullied into breaking your resolve. Decline politely andexplain that you are relying on them for support. If you are visiting them,take a whey-protein smoothie with you.
  2. Boredom: you shouldn’t get bored following the plans,because there are so many different things to eat and ways to prepare your food. Even if you aren’t a natural cook, experimenting in the kitchen willkeep you motivated.
  3. Alcohol: you are allowed a couple of glasses of wine when you start the
  4. Keep on Tracking Plan, but don’t be tempted to have more. There is nothing like a little extra alcohol to persuade you that you’ll start againtomorrow. Avoid the ‘drunken munchies’.
  5. Snack attacks: the three dietary plans allow for a couple of high-proteinsnacks each day between meals, but you could easily undermine all your efforts by hitting the biscuit jar in a moment of weakness. Clear out anything vaguely tempting from your refrigerator and cupboards, and be very carefulat times when you normally seek comfort food.

Curb your cravings by curbing your carbs

When you start eating more healthily and reducing the amount of potentially addictive carbohydrate-laden foods, you should find that your cravings begin to diminish as your blood-sugar and insulin levels even out. This will usually take about 48 hours when you start the Fast-Track Plan. If you do get a ‘snack attack’, try making yourself a whey- protein smoothie; or keep a plate of cold chicken in the refrigerator for weak moments. You can’t necessarily kill a craving, but you can wrestle it into submission.

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. 

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!


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.

No Backtracking

No Backtracking principles

This is a plan for life. You will carefully reintroduce certain carbohydrates into your diet — and find the balance that maintains your weight and keeps you feeling trim. This crucial phase will allow you to:

  • Establish the carbohydrate levels that you can eat in order to remain slim and supply your energy requirements
  • Break totally with bad habits made in the past
  • Never return to yo-yo dieting
  • Find a healthy attitude to food and a viable eating plan for the rest of your life.

No Backtracking rules

During this phase you need to:

  • Increase your daily carb intake by no more than 10g (1/3oz) each week
  • Add new foods one at a time
  • Eliminate a new food if it provokes weight gain; a return of physical symptoms lost during the Fast-Track Plan; increased appetite, cravings or water retention

Diet Start

  • Drop back to the next-lowest level of carbohydrate intake if you gain weight
  • Carry on eating adequate amounts of healthy fats and lean protein at every meal to ensure a balanced diet
  • Continue to take vitamin and mineral supplements regularly, drink masses of water and, of course, exercise regularly.

Make this diet the one that works

Once you have reached your target weight, you can start on the No Backtracking plan. Increase your intake of carbohydrates by 5-10 grams per day until you reach your optimum level for weight management This will probably be around 40 per cent of your total daily calorific intake, but remember that everybody differs, especially when you consider activity levels.

If you have high insulin resistance, then you may have to Keep on Tracking and be careful about how many carbohydrates you consume on a daily basis. But if you’re one of the lucky ones with low insulin resistance, you may be able to eat most vegetables (including starchy vegetables), fruit, pulses andwholegrains such as oats, barley, millet, wild rice, couscous and buckwheat. You can also begin to use recipes containing carbohydrate ingredients such as breadcrumbs; you may even be able to handle an occasional potato. But don’t eat all these things in one day. You still have to monitor your carbohydrate intake to stay where you are – healthy and energized. Remember the eating habits that got you here in the first place. You should have successfully gauged your ideal carbohydrate level, and be maintaining a stable weight and energy levels, within 4-12 weeks of following the No Backtracking plan.

Stick to the basic weight management tips and try to be good 80 per cent of the time. We are all allowed the odd slip up – if you want a slab of chocolate cake from time to time, make sure it is the best you find and enjoy it. If you ever see the scales creeping up, cut back, even go back to the Fast Track plan for a few days until your weight is back to normal, and then gradually raise your carbohydrate levels once again.

A template for life

Two portions of higher GI carbohydrates are included per day on the suggested eating plan. Treat this as the template you ought to follow from now on. And try some of these tricks to keep your carbohydrates at a moderate, healthy level:

  • Opt for rye bread, oatcakes and rye crackers instead of wheat-based bread. Even if you are not wheat-intolerant, it is worth considering this.
  • Eat fruit 20 minutes before eating anything else, not afterwards. Fruit takes less time to digest, but if eaten on top of a heavy meal, can cause bloating.
  • If you are going to drink alcohol, choose dry white wine or, even better, red, which contains flavonoids with antioxidant and anti-platelet properties thought to reduce deaths from coronary artery disease. If you have managed to kick the alcohol habit, opt for grape juice, which contains flavonoids similar to those in red wine.
  • Mix sweet potato with cauliflower as a mash or purée to go with roast chicken. The aim is to mix a high GI vegetable with a low one, to reduce the total carbohydrate level.
  • When making a rice dish such as risotto, reverse your ratio of vegetables to rice: add a little rice to a heap of vegetables. And try grating raw vegetables such as carrots and courgettes into the dish at the last moment – it adds texture and you get the benefit of all those raw phytonutrients.
  • Don’t give up on those whey-protein smoothies – they are still the most effective way of getting high-value biological protein.

Deals and Sales: Saints Row 2 and Syberia II, TotallyFree™ [Notification]

Update: As of Sunday, April 23rd, Saints Row 2 is no longer available for Free, but Syberia II still is

I haven’t been feeling too great lately (hence my not posting for a while) – but I wanted to make sure and come and get a quick notification out, for those that don’t know and are interested – that I saw two games being given away TotallyFree™ right now:

Saints Row 2, the open-world, GTA-style Action game is at GoodOldGames (now just GOG, they also offer newer titles these days), found at GOG.com

and

Syberia II, the third-person, mouse-driven Adventure game is being given away at Origin’s “On the House”, found at Origin.com

Both are completely free, so go get them now! GOGOGO

[Note: I do not get any compensation in any form for mentioning these games or companies here (there are no ‘referrals’ or ‘trackbacks’ in the links above); I am just a gamer who likes to share things I figure out and find on my own here, with you, other gamers… Have fun!]

July Currently

How did it get to be July already?!?!

I’m still recovering from 3 days of EdTech awesomeness at the ISTE conference and linking up with Farley at Oh’ Boy 4th Grade for this month’s currently.

Listening – My two-year-old has recently become obsessed with Sofia the First on Disney Jr. It’s a cute show, but not my favorite of the toddler choices…not that I’ve become a connoisseur of toddler TV or anything…

Loving – I started a garden last summer, but it became somewhat overgrown when Georgia had its monsoon season last summer, and it didn’t turn out as well as I’d hoped. This year, we’re in a new house, and while I don’t have the yard space (or HOA permission) for a full garden, I have space on my deck for a container garden. I’m growing bell peppers, jalapeno peppers, herbs, tomatoes, squash, cucumbers, and carrots, and they’re really coming along! My daughter and I check on them every afternoon, so it has become a fun summer project.

Thinking – This was my first year to attend ISTE, and I learned SO much. It was overwhelming, exhausting, and inspiring, and I just need a little time to process it all. I’ll start blogging tomorrow about some of the coolest stuff I learned.

Wanting – I’m moving into a new classroom this year, so I had to box up all of my stuff at the end of the school year. I’m hoping (*fingers crossed*) that it all got moved to the new room (in a different building on our campus) so I can begin unpacking soon.

Needing – I’m a little panicked that it’s July already. I have a lot of projects that are in various stages of completion, and while I know better than to think I’ll get them all done, I’d like to check a few more items off my list before I go back to school in a few weeks.

4th Plans – I’m looking forward to a three day weekend with my husband and daughter. We don’t have any big plans, but we may take Sydney to see her first fireworks extravaganza.

On a final note, as I prepare to move into my new classroom, I’m starting to think about decorating. The wall colors are very different in my new room, so my old stuff might not work. Here’s a quick pic of the new room from my Instagram account:

I’d love to hear your color schemes/decorating ideas if you have any! The move-in and shopping spree will start next week!

Have a great weekend!

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.

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!

My Trip to Thailand

When traveling east from Sri Lanka I generally travel through Thailand and transit in Bangkok. However I rarely get an opportunity to meet the people on the road as I am in a rush of checking in and out of hotels and flights. In April I was in Bangkok for a training assignment and had the opportunity to interact with people in Bangkok. I enjoyed the interaction with shop keepers and street vendors. However, I saw a significant difference in the pulse of the ordinary people. There was a more tense feeling with quite a high degree of uncertainty given the political situation in Thailand. Even though the current Prime Minister has promised to hold elections the majority of the Thais feel that the Army has started a war along the Cambodian boarder to postpone or effectively suspend the constitution again.

The fight between the “old traditional Thai power base” and the “modern Thai power base” led by Thaksim. Some of the expatriates I met seem to think that Thailand is getting into a situation or a case of “Thailand having an Army that owns the country”; something similar to Pakistan. The Army seems to have a great say in the lives of the Thai people and the politicians.

Thailand still remains a polite and friendly place to visit, however it seems to have shot itself in the foot regarding the tremendous progress it had made in the economic and democratic frontiers. As I come from a country that has seen decades of civil war I hope that sanity will prevail and the Thai people can sort out their differences and get ahead.

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.

Battlefield Hardline: A Double XP Boost is Currently Active! [Notification]

Just a quick post to notify those interested in Hardline that a Double XP Boost is Currently On! GOGOGO http://battlelog.battlefield.com/bfh/

See You In The Game!

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

The Vital Acid—Alkaline Balance continue…

Excess salt intake can also severely upset the body’s water balance. Along with potassium, which also occurs naturally in fresh foods, the sodium in foods and in salt itself (which is sodium chloride) plays an important part in the movement of electrons through the body’s water- based protoplasm. This is why sodium and potassium are known as electrolytes. Potassium tends to concentrate in the cells, sodium in the fluids outside the cells. The balance between sodium and potassium, when it is right, sets up a dynamic tension that makes it possible for the living cells to react quickly and efficiently to nerve stimuli, to exchange nutrients and wastes easily through the cell wall, and to maintain the proper interior and extracellular water balance. Too much sodium, which most of us get from eating salt, upsets this balance altogether and can cause troubles. It forces the body to hold on to extra amounts of water to make up for the extra salt one has eaten. Tissues become bloated, and this salt-caused edema can interfere with the blood’s oxygen transfer to cells as well as creating extra pressure against the blood vessel walls themselves. These are some of the reasons the Lifestyle Diet eliminates salt both in cooking and at the table. It relies instead on fresh and dried herbs, garlic, and spices for seasoning.

Diet Start

Throw out the Coffee

Caffeine, a trimethylated xanthine, is found in coffee beans, tea leaves, cola nuts, and cacao, from which chocolate is made. Together with nicotine and alcohol, it makes up a trio of the most widely used psychoactive drugs in the world. The xanthines are stimulants to the central nervous system. They increase heartbeat rate, increase the volume and concentration of acid in the stomach, relax the smooth muscles in the body, raise blood lipids, stimulate the cerebral cortex (which means they heighten the intensity of mental processes), banishing drowsiness and feelings of fatigue. Caffeine and alcohol also have a diuretic effect on the system, causing frequent urination.

The average cup of coffee contains between 100 and 150 milligrams of caffeine per cup, instant coffee somewhat less, tea between 60 and 75 milligrams, cola drinks between 50 and 60 milligrams. This means that if you are drinking four or five cups of coffee each day you are getting a dose of 700 to 750 milligrams of caffeine. To any pharmacologist a dose over 250 milligrams is considered large, although about a third of people in the West get twice as much each day and one person in ten actually imbibes more than 1,000 milligrams of the drug caffeine every twenty- four hours. The full long-term implications of drinking coffee (and, to a lesser degree, tea and cola drinks) are still not clear. However, enough is known already to inspire any woman concerned about the preservation of her health and beauty to give them up completely. For caffeine is a stimulus you do not need on a healthful low protein, low-fat diet high in unrefined carbohydrates.

The link between caffeine intake and anxiety symptoms has been well established. Dr. John Greded, associate professor of psychiatry at theUniversity of Michigan, and his colleagues and others have reported that high caffeine consumers have statistically significant elevations in anxiety scores. The risk of developing peptic ulcers is also 1.4 times greater among coffee drinkers than among non-coffee drinkers. There is now evidence that coffee consumption by pregnant women can be dangerous to the unborn child Caffeine has been shown to cross the placental barrier where its mutagenic and perhaps even teratogenic potential may cause genetic changes and, therefore, birth defects.

Finally, a daily intake of caffeine from coffee drinking is the same as continuing to supply your system with any other drug to which it has to adjust and which ultimately it has to detoxify and eliminate. One of the main principles of any long-term diet for health and beauty is, never add to the body anything which is not necessary and with which it has to deal. The fewer toxic substances there are, the less contribution they will make to tissue sludge, premature aging of skin, and the subclinical vitamin and mineral deficiencies which result in falling hair, breaking fingernails, chronic fatigue, and mental disorders. In the Lifestyle Diet, coffee, tea, cola drinks (even those without sugar), and cocoa are out. Instead, you can drink mineral waters, herb teas (but always in moderation since some of them in excess may not be good for you either), fresh fruit and vegetable juices, and coffee substitutes made from roots and grains.

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.

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY

Matryoshka House was designed by architect David Jameson, is located in Bethesda, Maryland, USA. Obeyng unwritten rules concept Matryoshka, the house consists of a series of volumes is one inside the other. According to ‘description’, architects, in essence, a meditation room with suspended center acts as the physical and spiritual for the project. The internal energy market of the meditation room locked in an open, bright. Alternating tread stairs rise participant commits deliberatley eve of the meditation room. The meditation room is surrounded by a wooden container that surrounds the living area of ​​the house. Traditional decorations in turn should have soothed by stucco walls act as a protective layer and ground floor of the house. In-between space of nested volumes strategic cup sun to protect lines of light inside.

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY DINING ROOM

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL MEDITATION ROOM

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL MEDITATION ROOM

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY BATHROOM

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY BATHROOM

In One Sentence™ – Heroes Of The Storm – Hero Overviews [Very Short Reviews Of Each, Currently Text-Only]

[In light of the recent ‘Heroes Of The Storm 2.0’ release – even though this was a ‘work in progress’ since I started playing ‘Heroes’ again a bit ago and it is not fully compiled yet – I wanted to get this hopefully-slightly-helpful information up right away for everyone… So here it is – being added to as I complete it but without any Screenshots yet – I am collecting some together and plan to place them in-line within …Soon™]


Update: Last Added – Arthas on 2017.05.04



In One Sentence™


A Heroes Of The Storm

Hero Thingy Overview  


By: The Game Tips And More Blog


Presented in Alphabetical Order, in a Document-sorta-but-not-really format



[Initially, was invited to the Heroes Of The Storm Beta; but was not able to play much at the time and so I didn’t write about it much back then. I did work on a few articles, such as this one, adding to it the bit that I did play. Only recently (before I knew about “Heroes Of The Storm 2.0”) I got back into this fun game, tallying up my own opinions and favourites, of each and every hero in the game. Seeing “Version 2.0” come along, I felt that, even though I have not fully compiled every singly hero yet, I wanted to share what I did have done, so that everyone – and especially newcomers to the game – could get a quick idea of each Hero and how they played in the game, helping them make a choice as to which one to try. I will be returning to this post and adding more Heroes as I play them… I hope you enjoy these little snippets of info for each one – and See You In The Game!]




Rating Key (if applicable to Hero, when used):

* = Heroes I ‘Liked’ (fit my personal playstyle(s), or is unique in some way)

** = Heroes that are A Personal Favourite (I myself would play often or ‘mainly’ would use (may not match your individual preferences dear reader, this is just a Personal Rating of mine))






Auriel = Finding myself playing more offensively than defensively with this Hero, I enjoyed her AOE and healing capabilities.
Alarak = With skills focusing on mainly attacking Heroes, in the right hands this high-damage-potential Assassin could be quite deadly.

Artanis * = Another Hero with skills focused on killing other Heroes, Artanis comes with high damage output potential – and although I was left feeling oddly ‘limited’ playing him, Artanis was fun to play overall.

Arthas = A mobile tank – big, tough, but a little slow [in my opinion] – with some light healing (and the possibility to heal yourself) and some nice offensive moves as well, Arthas can become quite competent in The Nexus.

Azmodan ** = This large and lumbering behemoth is capable of dealing out huge damage as a “Ranged Specialist” – just be careful as you have fun creating your own armies on the way to dish it out on the enemies’ base, as you are also a ‘heavy target’, so to speak. A Personal Favourite.

Dehaka * = With deceptively simple gameplay [or is that ‘deceptively difficult’?], high damage output potential – and with the ability to ‘tunnel to any bushes on the map’ instead of a mount [with a cooldown], this Hero has some nice unique gameplay to fiddle around with in The Nexus.

Diablo = Huge and tough – as he should be – with some care taken and strategy used, this “Melee Warrior” will be a force to be reckoned with.

E.T.C. * = With strong yet simpler gameplay, ETC and his unique ‘rocker’ attitude is a fun handful of Tauren to Melee with.

Gazlowe ** = With the ability to plop down temporary turrets and shoot what eventually becomes HUGE DETH LAZORZ – not to mention being able to recover Scrap Parts for mana – Gazlowe The Goblin Engineer, though more complicated than many Heroes, was a joy to play and kill with. A Personal Favourite.

Jaina * = With straightforward damage and easy gameplay, Jaina The Mage is fun to use and fun to take out other Heroes with …if mages only had Unlimited Mana [in any game]…

Johanna = Johanna The Paladin is a little more difficult than most melee Heroes – she is far more offensive than defensive as I first thought she might be – with many life-saving capabilities, in the right hands she could be quite a formidable Hero to run with.

Leoric * = With the unique ability to ‘remain undead’ and re-spawn wherever you desire after a time, along with simple melee gameplay, this Hero was neat to play – in the right hands perhaps this one could do a lot of damage in The Nexus.

Lunara = With mainly indirect damage (DOT or Damage Over Time), this Hero was difficult to gauge; with the ability to always move faster than most Heroes (not needing a Mount) and her ranged attacks, perhaps in the right hands she could be quite effective.

Malfurion** = A multi-faceted Support Hero with both healing and offensive capabilities, if you like to play Support in other games (such as an Engineer, or Medic/Cleric), this ambidextrous Hero should be fun for you to play in The Nexus. A Personal Favourite.

Probius * = If I had to sum up Probius I would say words like ‘difficulter’ (because I say that’s a real word now) …and ‘cool’ …and ‘overpowered’ …and ‘work’ …and ‘cute’ …and ‘fun’ …and…other words like that with ellipsis between them.

Raynor = With simpler gameplay and the ability to buff any allies around you – along with the possibility of some light self-healing – Rayor the “Ranged Assassin” is a helpful addition to play in The Nexus.

Rexxar ** = If you’ve ever wanted to handle two Heroes at once, now you can with this ‘hunter-pet’ combination which promises good damage output and a lot of fun – if at a slight cost of easier gameplay. A Personal Favourite.

Samuro ** = If you like to be stealthy, confusing opponents and striking from the shadows, this is a fun Hero to do all that and more with. A Personal Favourite.

Sgt. Hammer ** = This spunky Ranged Hero in a Siege Tank has huge long-range capability – if she can be handled with caring hands. A Personal Favourite.

Sylvanas * = Capable of not only high damage but also ‘converting’ mercenary units to your side, this “Ranged Specialist” also has sleek gameplay and a powerful (translation: annoying to other people) Mind Control ability.

Thrall ** = Fast melee and a bit of spellcasting – along with being easier to play – makes this Hero a fun brute to run with. A Personal Favourite.

Tychus = With good offensive capability, this Hero is easy to learn and practice with.

Valla ** = With fast and smooth gameplay that is fun and easy to get used to – especially if you have played The Demon Hunter in Diablo III as many of the Demon Hunter ‘basic moves’ come into play in The Arena. A Personal Favourite.

Zul’jin ** = Focusing on Ranged damage and even doing more damage as his health lowers, this Assassin felt like it could take out both Heroes and swaths of mercenaries with ease, thanks to his light self-healing – just don’t get caught surrounded while trying to do the highest damage possible! A Personal Favourite.





Repeat  of top comment: [In light of the recent ‘Heroes Of The Storm 2.0’ release – even though this was a ‘work in progress’ since I started playing ‘Heroes’ again a bit ago and it is not fully compiled yet – I wanted to get this hopefully-slightly-helpful information up right away for everyone… So here it is – being added to as I complete it but without any Screenshots yet – I am collecting some together and plan to place them in-line within …Soon™]

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.

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.

My Travel Tips

I started traveling as a consultant form April of 2002. I have now completed ten years of travel. For my assignments I travel both economy and business class and use a variety of airlines. To commemorate my ten years of traveling I have compiled some travel tips. They are aimed at reducing the stress of modern travel to enable you to have a pleasant journey with the minimal amount of discomfort and hassle.



These are my top travel tips based on my travel experience since 2002 and the post 9/11 world. (E6K9HKXKPPNE)


Clothes and shoes


1. Do not wear a belt – this will help you to pass through security without having to go through the hassle of taking it off and putting it on. It also helps in blood circulation.


2. Do not wear any items of clothing which contain metal buttons, clips, labels etc.


3. Do not wear clothing with a lot of pockets – you can forget a coin or a key and will set off the metal detectors


4. Do not wear tight clothes this will cut your blood circulation and make the journey uncomfortable.


5. Don’t wear baggy clothes; wear comfortable cloths that are close to your body – lets face it you will be profiled no matter what they say; so wearing baggy clothes sets off alarm bells with the security personnel. They are more likely to pad down a person wearing baggy clothes as opposed to someone wearing well fitting clothes.


6. Try to wear slippers or sandals, if you feel clod wear a pair of socks with the slippers or sandals. If you need to wear shoes wear thin sole shoes (without any metal fittings) with no shoelaces. This will either negate the need to take off your shoes or make it easy to take off and put on shoes


7. Try to dress in the thinnest possible layers of clothes instead of wearing / carrying bulky heave jackets / coats so that you can remove or add depending on your level of comfort. Thin clothes weigh less take less space in your hand luggage / carry on luggage.


Money and Travel Documents


1. Do not carry any coins. If you must carry coins in a small transparent plastic bag and put the coins in a pocket of your carry on luggage.


2. Always carry more than one currency: example if you travel via to London to USA carry British Sterling Pounds as well as Dollars.


3. Try to pre pay for as many expenses as possible before departure. This helps to minimize the amount of money you need to carry, as well as be able to bargain to the maximum and not be made to decide on the spot about your travel options. Use the internet and always cross check and read reviews of restaurants, taxi service and other services you are likely to pay for in cash so that you don’t get taken for a ride.


4. Carry globally accepted credit cards as a payment option and for emergencies.


5. Always take travel insurance; you never know when you might fall sick or get injured.


6. Always carry your passport, visa, travel insurance, hotel reservations, travel vouchers, invitation letters, letters of sponsorship etc in one safety pouch / folder. This way you don’t have to look for them in multiple places. Keep them safe and close to you.


7. Never ever give the bag containing these documents to anyone (except your family or personal assistant / colleague).


8. If you are using a VIP service to breeze through emigration and customs make sure that you have line of sight of the person at all times. Confidence tricksters pretending to be service providers will walk off with your belongings.


Baggage


1. First check the weather of your destination (12 hours before departure – weather forecasting gets better when nearer to the dates concerned.)


2. Finalize your clothes 12 hours before you travel, based on above.


3. Choose clothes that can be mixed and worn: Take white shirts / blouses which can be worn with any pants / skirts and jackets. Take a few different ties / scarf and accessories so that you look different but use the least number of clothes. I am a firm believer in the use of hotel laundry services. I prefer to get the items laundered at the hotel and avoid carrying your entire wardrobe with you when you travel. Make sure that you as well as the hotel has a clear understanding of the difference between dry cleaning and washing of clothing items.


4. Try to use the minimum number of bags as possible.


5. Golden rule is that: if you do not need an item during the journey / flight, then it goes in with the check in luggage. One of the benefits of the post 9/11 world is that the airline industries ability to track and link you baggage to you has improved tremendously. So you do not have to carry any back up clothes in your hand luggage just in case your luggage gets lost.


6. If you do not have any check in luggage then you need to ask the question do I really need to carry the item or can I buy it at my destination and use it. Remember most consumables (Soap, Shampoo, Mouth wash etc) are similarly priced everywhere and most hotel now provide them in the room). It’s worth trying a new brand of an item to reduce the weight and hassle of taking them in 50 ML clear bottles etc.


7. Have a good idea of your baggage allowance. Especially if you fly economy class; it may change from airline to airline. The rule of thumb is that if it is difficult for you to carry your check in baggage (Standard international size) it is probably over weight. An average person can easily handle 20Kg. Use this principle when standing in check in queues. Avoid standing in queues with people who have difficulty in handling their luggage. They will take longer to check in as they will have to pay for excess luggage or repack them.


Loyalty Cards


1. Try to get as many loyalty cards as you can. Before you embark on your journey have the relevant loyalty cards sorted out and keep them with your travel documents and put the rest in you carry on luggage. You never know when they may become handy.


2. In my opinion the top benefits of loyalty cards are:


a. Priority check in – the shorter the queue you need to stand in the less stressful it is to you.


b. Excess baggage allowance – you never know when you might need it, especially if you travel with your wife / partner who will shop while you are attending to business.


c. VIP services for priority emigration and customs clearance.


d. Access to a lounge with free broadband internet connection


I recommend you go for loyalty cards that provide at least one of these benefits and not bother with ones that just offer air miles for ticket discounts and free food.


Hotels


1. Where ever possible I recommend you insist on staying in an establishment with at least a 3 star classification. This should provide good enough comfort & facilities for a business traveler. However I have come across many hotels which are classified as 3 stars but are more like cattle sheds. If clients and budgets permit always stay at the highest class hotel in your destination.


2. The main facilities you should be looking for when selecting a hotel are:


a. Airport pick up and drop


b. Free broadband internet access


c. Complementary pressing of one set of clothes per day (shirt / blouse, trouser / skirt & Jacket) + shoe shine.


d. Free copy of the local English newspaper – This is a helpful tool to get a feel of the local environment, best places to dine and entertainment information and of course to get an insight in to what’s happening around you.


3. Always stay as close as possible to your customers / clients. This will reduce local travel time and getting stuck in local traffic, which you may not know about or will not be able to find out before arriving at your destination. Best is to stay within walking distance. By this you can avoid the need to haggle with taxi drivers every morning and evening if meter taxis are not available.


4. I recommend you stay on B & B basis; this gives you a lot of flexibility to move around the city and meet the locals during meal times. This will also help you get a feel of the general business environment, mood of the people as well as get exposed to the local culture.


Flights


1. Always use major airlines where possible. The trend now is to go for budget airlines. I too subscribe to this philosophy but with a few considerations. They are:


a. Safety – As with all one needs to be comfortable with the safety systems of the airline. Some budget airlines operate state of the art new aircraft, while others operate others which do not have a good safety record. So each of us need to make this choice for ourselves.


b. Reliability – Other than Europe and North America budget airlines are not regulated in a way they are liable for delays and cancellations. Unless you have a very good insurance policy you may run the risk of having to incur the cost of delayed and cancelled flights, additional hotel and transfer costs. Budget airlines will cancel / delay / amalgamate passenger manifests for flights if they do not have the desired number of passengers for a flight to minimize losses.


Major airlines will operate scheduled flights, and if for any reason they do cancel a flight they will look after the passengers better and try to route you to your destination with the minimum hassle.


2. Try not to use domestic airlines. As much as possible try to get to and from your destination via an international flight. Changing to domestic airlines may be cheaper but you need to consider the following:


a. How much time do you loose and is it worth. Most domestic flights operate at much lower altitudes and will fly at a lower speed. International flights will fly higher and faster and can provide you with considerable time savings.


b. You may have to go through immigration in one airport and through customs in another airport. This may actually take a longer time.


c. You will increase you total transit time (Time spent not flying) and for a business person time is money.


d. You may need to move your luggage over long distances between domestic and international terminals.


e. You may need to pay again for excess baggage


f. Domestic airlines too will cancel / delay / amalgamate passenger manifests for flights if they do not have the desired number of passengers for a flight to minimize losses.


g. Most domestic airlines operate very old aircraft which may have a bad safety record.


Jet Lag


1. Living in the destination time zone – From the time you start your journey try to do things such as taking meals and sleeping according to the destination time zone. This will give your body extra time to adjust to life in the new time zone. Most airlines try to do this using the cabin lights to mimic the time of day. Unfortunately only the modern aircraft have this feature.


2. Drinking fluids. – You must be well hydrated 24 hour before the flight, So refrain from:


a. Heavy exercises that make you loose water through excessive sweating


b. Drinking too much alcohol the day before you travel.


3. Reduce the build up of static electricity on your body and clothes. Once at your choice of accommodation at your destination find a wooden or cement / tile floor. Take off your shoes and socks and walk on the surface for a few minutes. The best solution is walking on grass however this may not be possible at your destination. However this may be an option for you on your return to your home.

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!

1923 Buick Roadster with a cool spare tire lock and tool kit

Battlefield Play4Free – PlayTesting The XM8AR LMG (3 Full Rounds – Myanmar, Dalian) Raw Gameplay [Unedited] Gameplay Video

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 (now called Play4Free Funds) 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 random 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.

I recently won the XM8AR in The Daily Draw (for one day of use) on my Medic and thought I’d try it out and see how it felt and quickly write a post about it [I’ll call these PlayTests]. I am not a gun expert or know a lot about the statistics of the guns, but I will discuss briefly here how the gun actually feels and plays, especially compared to the Medic default, the MG3 Light Machine Gun. I played a few rounds with XM8AR LMG and recorded the first three full rounds. Here they are, shared unedited for you [a ‘Raw Gameplay’ video]:

Recorded with: Bandicam @1080p (HD) using the x264/H264/AVC Codec
Recorded game: Battlefield Play4Free (MMOFPS, a F2P game/Microtransactions)
Recorded levels/maps: Myanmar (Jungle, Assault), Dalian Plant (Rural Industrial Port, Defense then Attack)

[YouTube did something with the Aspect Ratio of this video and I had to use a command in the Tags section to fix it. Let me know if anyone has problems viewing this video properly]

Normally locked until Level 15, the XM8 felt great to use on my Level 10 Medic. It’s ammo box is a little smaller at 60 rounds (vs. the default Medic’s MG3 having 80 rounds), but it never felt ‘cramped for shots’ and didn’t feel like it took too long to reload.

The XM8AR Light Machine Gun is normally locked and cannot be used until your Soldier is Level 15, unless it is bought outright or won in The Daily Draw. Click to see Full Size

The nicest thing about the XM8 was the accuracy. You could really tell you were going from the “Low” rating of the Medic Default MG3 to the “High” rating of the XM8AR.

Comparison of basic stats between the default Medic gun, the MG3, and the XM8AR

Looking down the sights, the three-prong irons of the front sight are quite thin and easy to line up in the view of the rear sight, which is in the form of a circle. There is only a little bit of a pull up and slightly to the right, but the recoil is very small and easy to compensate for once you get used to it. I even felt comfortable shooting from the hip and at a distance because this gun felt so darn accurate compared to the starting weapon for a Medic.

The thin front prongs of the iron sight feel easy to line up for targets farther away and the XM8AR feels like it is very accurate, as can be seen by this Headshot from across a courtyard in Myanmar. Click to see Full Size

An all around great gun, it was fun as hell to use for a day. For only 300 Credits you can try out for a day of play, too. If you have 1250 spare Play4Free Funds you can purchase it permanently. It is a nice accurate gun to run with and may be worth it. Try it out for yourself sometime.

Have fun and See You In The Game!

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.

Cut your Protein why no Sugar?

The case against sugar is a complex one. Besides the fact that refined sugar is a totally unnatural substance that has been stripped of its nutritional value—fiber, vitamins, and minerals—apart from the calories it provides, sugar in concentrated form is very hard on the pancreas. The pancreas, which is responsible for the production of insulin and therefore the regulation of blood sugar and energy levels in the body, has adapted through evolution to deal with a steady flow of glucose in small quantities such as those that result from the intake of complex carbohydrates.

One of the biggest beauty cons of all is the idea that if you eat lots of protein your muscles, skin, hair, and nails will grow strong and you will stay young. Like the old-fashioned high protein diet for building up athletic strength, it doesn’t work. The human need for protein has been grossly exaggerated. At the turn of the century, respected opinion held that we need between 120 and 169 grams of protein per day. Then Chittenden showed in human experiments that far better performance and health were possible on fifty grams, a much lower amount. Another scientist named Hindhede set the figure at thirty grams. Then Oomen in Amsterdam and Hipsley in Canberra discovered a population in Australia which develop not only full health, but exceptional muscular structure and performance on a diet of merely 15 to 20 grams of protein per day.

Diet Start

Later in the United States, the American Research Council’s Food and Nutrition Board agreed on a daily requirement of 70 grams for adults. One member of the board, named Sherman, described how this figure was arrived at. The evidence the committee examined indicated that a much lower amount was needed, somewhere around 35 grams, but there was agreement that if so low a figure had been set there would have been a public outcry, so a corresponding “margin of safety” was decided on and the 70-gram figure was published. But because the scientific basis for the figure was nonexistent, the word “recommendation” was chosen instead of “requirement.” Current recommendations for protein intake hover about the 50-gram mark, although there is strong evidence now that we probably need even less.

Your body needs amino acids, the constituents of protein, for its metabolic processes, for growth and the repair and maintenance of body tissue. Proteins are made up of twenty-two different amino acids; all but eight of them your body can manufacture itself. These eight, which have to be taken in through your foods, are referred to as “essential” amino acids.

A large portion of a protein molecule is made up of nitrogen, and one of the important things about taking protein is that it helps keep a good nitrogen balance in the body, so there is as much nitrogen coming into the body as there is leaving it. This balance helps maintain body health and muscle strength, so that you don’t go into what is known as a negative nitrogen balance, when you lose muscle tissue from your body. To keep your nitrogen right, 10 to 15 percent of your total calorie intake should be from protein.

But when a greater percentage than this of your calorie intake comes from protein foods, then your body goes into a negative mineral balance and you start gradually losing precious minerals and trace elements such as zinc, calcium, magnesium, iron, potassium, and chromium from your system. These nutrients, so easily lost from the body, are vital not only to physical health but also to emotional stability and well-being (more about minerals later). Wachmann and Bernstein of the Department of Nutrition at Harvard University investigated the high protein diet and came to the conclusion that the protein-rich (especially the meat-heavy) diet plays a strong role in the genesis of osteoporosis, a softening of the bones, particularly in women after menopause, caused by the loss of minerals. This is probably because of the high protein diet’s tendency to leach valuable minerals (in this case calcium) from the system. And purely from the point of view of physical beauty, many of these lost minerals, such as sulfur, selenium, zinc. magnesium, and calcium, can make the difference between prematurely aging skin caused by a rapid collagen and elastin breakdown, nails that split, or hair in poor condition, and radiant looks glowing with strength and health.

Finally, the breakdown and metabolism of proteins in the body lead to the formation of a number of complex by-products such as urea, nitrogen, and ammonia, which can be toxic. These wastes need to be eliminated. This isn’t always easy, and it puts great strain on the liver and kidneys. This is why, on the well-known high protein reducing diets, you are advised to drink large amounts of water in order to water down these poisons and help excrete them.

WORKOUT ANYTIME in Albuquerque Business First

WORKOUT ANYTIME in Albuquerque Business First

WORKOUT ANYTIME VP of Development Randy Trotter was recently featured in the Albuquerque Business First. The article begins with information about WORKOUT ANYTIME and why Albuquerque is ripe for the concept to enter the market and grow. Randy is quoted about the franchise opportunity and they provide information about financing needed to open a location. The article goes on to touch on the real estate footprint. The article is ended by providing Randy’s cell phone number for anyone interested in a franchise.
You can view the full article here.
 

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.

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.

Paperless Mission #11: Getting Started with Edmodo

This is the eleventh 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 #11: Get Started with Edmodo

One of the tools that I started using in the classroom this year is Edmodo. If you’re not familiar with it, Edmodo is a learning management system that allows students and teachers to interact online in safe environment. It looks and feels a lot like Facebook but without all of the potential problems Facebook could create — especially for very young users.

1. Create a teacher account and create your group for your class.
Teacher accounts are free, and they’re the first step toward using this in your classroom. Parents and students aren’t able to access Edmodo unless they know the access code that a teacher has given them.

2. Add some content for your students to engage with the first time they use Edmodo. You can ask a question for discussion or take a poll as a good first activity. You’ll want to have something queued to go so that students don’t just start posting randomness. (They may do that anyway at first, but you can at least buy yourself some time to talk about guidelines and procedures for that before they get too carried away.)

3. Invite students by giving them the Group Code. This is unique to your group, and students will need an access code for each group they join with their student account. Joining your group doesn’t give them the power to search for other groups. Similarly, if another teacher at your school is using Edmodo, he or she will also have a Group Code that students can enter and just add the group to their account. It’s pretty easy.

4. Once all of your students have joined the group, lock your group. This will prevent other students from other classes inadvertently joining, and it’s generally a good security measure. You can always unlock the group temporarily later on if you end up getting a new student.

5. Create an assignment. This essentially creates a place for students to turn in their work. Everything that they complete on their iPads gets turned in through the assignments I create on Edmodo. Then I can see which students have turned it in, assign grades, and give feedback. The beauty of this system is that I can grade work as it comes in without worrying about losing something. This is especially helpful on larger assignments where students tend to stagger their completion.

6. Give quizzes. I won’t lie — this is probably one of the most tedious parts about Edmodo from a teaching perspective. You have to manually input all of the questions, and there’s currently not a way for teachers to share their quizzes with one another. But the time you put in on the front end of creating the test is more than made up for on the back end by the immediate grading of the multiple choice, true false, and matching questions. I’ll talk more about Edmodo quizzes in a future post.

7. Set up small groups. You can create multiple small groups within your group, and students can belong to more than one small group. That means that you can have small groups for reading as well as different small groups for research projects in Social Studies, etc.

Preparing Students

My students really did see this as Facebook-lite, so it was important that we created some guidelines as a group. Here are some of the rules we discussed and implemented as a class:
  • Use posts to discuss school-related content only — not to share personal information or “status updates.”
  • Use appropriate school language and grammar, not texting language.
  • Be positive and kind and show good “Netiquette.”
My fabulous media specialist, Sandi at Teacher Technotopia, did a series of lessons with students about “Netiquette” prior to this, which helped a lot. I also moderated the conversations a lot at the beginning. As the teacher, you can delete things that other students post and you can send that student a direct message to let them know that you deleted their post and why you did so. That helped with my class tremendously.  
As a side-note, one of the things I like about Edmodo is that you can send your students direct messages, and they can send you messages, too, but they can’t send direct messages to each other. Anything they post is either public within the group or for the teacher-only. This eliminated some of my concerns about possible cyber-bullying.

How I Used This in My Classroom

Once we got going with Edmodo, I used it constantly. Virtually every test (except math) was done through Edmodo. It was also great for collecting student work, taking polls, and facilitating class discussions. For example, when we were deciding what our class team name would be for field day, I was able to relegate that entire conversation to Edmodo rather than take up valuable class time on it. I also love that students can access Edmodo from any computer or mobile device, so they could keep going on assignments even if they couldn’t take their iPads home. It’s not a perfect platform, but it was really helpful in my move toward a paperless classroom.

Do you use Edmodo in your classroom? I’d love to hear your thoughts about it in the comments section!

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 Dhaka, Bangladesh

It was quite an intense process to pin down the existing system. It existed in bits and pieces in various places of the organization managed by different people in the structure. It was quite unique to find an organization with a finance management system spanning from resource mobilization (Income generation, contracting and applying for donor funding) to implementing through 3rd parties (implementation through contractors as well as other civil society organizations) but not to have it documented any ware. It was a tough job to get agreement on the current practices as well, as each individual seems to have tweaked it to suite his/her requirement. Finally we documented the entire system as the minimum agreed common current practices.

This is typical of an organization which has grown organically and reached a point that does not allow it to grow any further without structure and form in its organization structure and systems. As a result of this the assignment has ballooned into a much bigger assignment as the organization needs basic guidance regarding system development and management. I was also able to analyze the system and suggest some key improvements (fundamental stuff really) to instill the use and management of the system. The client has now requested that I support them in the preparation for implementation which needs a lot of pre planning and documentation in the form of developing policies, manuals, forms, job descriptions, task calculation etc. It also means that we have to design the administrative and functional structure so that the organization can manage a decentralized finance function spanning the entire spectrum of financial management.

I left Dhaka on Friday and headed back to Colombo. The flight from Dhaka to Bangkok on TG was fine and operated on time. I had a 5 hour stay in Bangkok before I took the flight to Colombo. I must say that I don’t find the new airport at Bangkok as passenger friendly as the earlier one. The new one however is big and posh but it has lost some of its coziness in my opinion. As usual the Colombo flight was delayed for over a half an hour and once in Colombo had to endure the long queues at the emigration counter.

I am back in Colombo and back at work to finish another assignment (OCA) I took concurrently and had a junior consultant do some parts of it. I have to send its draft report by the end of business 6th April. My next assignment is going to be in the Philippines and looking forward to it as it will be my first assignment in the Philippines.

MODERN RESIDENCE LAKE HOUSE DESIGN BY DAVID GUERRA

EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA LAKE VIEW

EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA LAKE VIEW

See all of its 340 square meters, the lake house designed by David Guerra Architecture located in Minas Gerais, Brazil. The very steep terrain, as the permit was built by architect has the opportunity to build a box-shaped structure with overhanging balconies. Residents are a mother and her adult son, so the house must meet their need for privacy and comfort, and entertainment. The landscape box provided by an excellent situation increases the value, while the collection is very personal spaces. Benefits son of a bedroom with a separate entrance, located on the ground floor, next to the playroom. Gourmet kitchen is also located on the lower floor where there are also two additional bedrooms and a service area. Balcony and terrace make the connection to fresh air and beautiful scenery. The first floor features a garage, laundry room, living room and dining room, balcony, a guest room and master bedroom.

This is a nice place to live, providing a platform for entertainment and relaxation for its residents and their guests, do not you think?

EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA CENTER ROOM

EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA CENTER ROOM

EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA SROP

EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA SROP

EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA

EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA

EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA BEDROOM

EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA BEDROOM

Men’s Body Click Diet part 1

In the summer the men had to cope with constant daylight, so they were missing the normal cues to go to bed. ‘When it’s daylight, even though it’s midnight or one o’clock in the morning, you don’t think of it as being the time to go to sleep,’ says Dave. ‘Your mind just says, hey, there’s work to be done. I may be tired but I’m not recognizing the need for sleep because it’s daylight.’

Already lacking the strong time-giving effects of light, the men could not set their body clocks by what they were eating, either. ‘We had four meals a day. Two of them occurred at noon and midnight, the other two at six in the morning and six in the evening,’ continues Dave. ‘One of the difficulties in telling what time it was, was that the 6:00 a.m. and 6:00 p.m. meals were powdered scrambled eggs and the other two meals were stew. So if you woke up at six o’clock and went into the galley for a meal and you had powdered scrambled eggs, you didn’t know whether you were having breakfast or dinner.’

Despite losing the signals that are normally provided by the cycle of light and dark, the timing of activity, intake of food, reasonable work shifts or even simple obedience to the clock, most of the men managed toget through without becoming acutely sick or injured. But some of them developed a condition they called Big Eye, in which they became stuck in a sleepless state. Almost everyone had duties that required exhausting physical labor, but even so, the men with Big Eye failed to sleep for days.

Diet Start

The men with Big Eye demonstrated that the body’s flexibility is a double-edged sword. The loss of essential time givers easily disrupted their circadian rhythms, probably setting them up for health problems if they continued down that path. On the other hand, proper application of some fairly simple rules for circadian health could have rescued them. And the same rules can rescue you from a potentially perilous state of disorganization.

The Body Clock Prescription reinforces strong circadian rhythms; produces better sleep, enhanced moods, alertness and energy; and reduces the risk for reproductive cancers for everyone. In addition to these overall improvements in health and well-being, there are specific aspects of the diet that have a favorable impact on prostate health, a subject that provokes anxiety for many men.

Prostate Ailments: The ‘Male Problem

There is certainly cause for concern. Prostate ailments are an almost universal threat to men in Europe and North America. Among men in the United States, prostate cancer is the most common cancer; it is also the second leading cause of cancer death.’ In addition, countless men suffer from other prostate problems. This phenomenon represents a kind of `male problem‘ corresponding roughly to what used to be called ‘female problems’, a much less specific collection of gynecological woes that were lumped under this heading in the mid-1900s. The notion of female problems embraced excessive menstruation, infertility, irregular periods,cramps, vaginal discharge and other kinds of medical mischief that women endure.

The male problem is more localized in the prostate gland, the part of the male reproductive system that secretes fluids that help transport sperm. Nevertheless, it is a fairly complicated picture, which includes inflammations of the prostate, a common condition known as benign prostatic hypertrophy (BPH) and prostate cancer.

What’s more, prostate problems may lead you to needing a cystoscopy, where a narrow flashlight is inserted into the hole from which you pee until it arrives in your bladder. On the way, it passes through your prostate gland. Cystoscopy is a procedure that causes ‘big eyes’ in the bravest of men.

Besides cystoscopy, the other method often used to examine men with prostate complaints is digital rectal examination, in which the examiner can feel the profile of your prostate gland. (Digital refers to the doctor’s finger, not his computer.) Both give much less information than you would expect to get from such relatively invasive procedures. Opening your mouth and saying Ah’ discloses much more about your teeth, gums, tongue and throat than any rectal exam reveals about your prostate, unless you have a huge lump. Ultrasound, magnetic resonance imaging (MRIs) and computerized axial tomography (CAT) scans are necessary to get a good picture of what’s happening to this gland, whose actual location on the floor of your pelvis seems mysterious to anyone who has not studied anatomy.

Diet and Prostate Health

If you look around you, especially as you get older and start hearing stories from men who have prostate trouble, you may wonder if there’s something simple you can do to avoid it. I’m not talking about early detection, which is mentioned frequently these days. (Of course, most men’s idea of early detection is that early next year or the year after would be just fine.) Nor am I saying that a good history, physical exam, measurements of prostate-specific antigen (PSA), a common blood test used to screen for prostate cancer and other indicators of your underlying health, prostate or otherwise, are not a good idea.

But you’re misplacing your priorities if you go through those procedures without making some modest changes in your diet now to prevent troubles in the future. Most men who have a reasonably healthy personal and family medical history and who don’t abuse themselves with excesses of drugs, tobacco and alcohol, other risky activities or excessive inactivity can probably remain free of obvious symptoms even if they don’t implement all the points of the Body Clock Prescription. Some of these pointsare aimed at people who are trying to get out of serious medical trouble or who have risk factors that call on them to follow the diet very strictly.

Naturally, the more closely you follow the Body Clock Prescriptionthe better, but if you do nothing else, I urge you to consume soy protein and flaxseed powder daily to prevent prostate problems. By making these simple dietary changes and keeping your mind open to the possibility that fungal infection, intestinal overgrowth or allergy might have a hand in any prostate inflammation that is not otherwise easily diagnosed by a physician, you can go a long way toward avoiding the possibility of getting prostate cancer, as well as the other problems that frequently lead men to undergo cystoscopy.

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!

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!

Kneeling High to Low Chop – The Best Core Exercise You are Not Doing!

Core stability is a big buzzword in fitness, and for very good reason.     The ability to keep the core stable is essential for proper movement and prevention of injury.      Stability has three aspects related to the planes of movement:
Sagittal Plane Stability– is the ability to prevent flexion and extension of the core from the low back to the top of the head.
Front Plane Stability– is the ability to prevent lateral flexion of the core from the top of the head to the low back.
Transverse Plan Stability – is the ability to prevent rotation of the core from the top of the head to the low back
Stability is about preventing movement – not creating movement!   All muscles can act as stabilizers, movers, or absorbers, but the muscles of the core spend a lot of time preventing movement in many activities from running to walking to jumping.    This is why exercises like the plank are considered functional because the plank is about using core muscles to prevent movement of the core as opposed to exercises like a crunch which is about creating movement.
To have a strong and stable core it is important to perform stability exercises in all three planes of movement.     The plank and side plank do a great job of challenging muscles to prevent movement in the sagittal and front planes, but that leaves the Transverse Plane.    This is significant because the vast majority of injuries occur in the Transverse Plane with Frontal Plane injuries close behind.
It is also important to note that rotational movement (movement in the transverse plane) is fundamental to human movement in general and the generation of explosive force in many activities from Golf to Tennis to Boxing.
One of the best ways to develop rotational stability in the Transverse Plane is doing high to low anti-rotation chops in a half kneeling position using either resistance bands or cable resistance with a rope handle or pole attached.
Execution

The anchor point of the resistance band/location of the cable handle should be position up high.     Your body should be facing perpendicular to a line from the handle/anchor point straight down and across your body.     You should be in a half kneeling posture down on one knee (the leg closest to the cable/band should flexed with foot flat on the floor and hip and knee bent at 90 degrees.   
The other knee should be down on the floor (use a cushion or mat!) with shin and top of foot along the ground directly behind the knee.   It is important that the knee is directly under the hip.  It is also important that the spine be held straight with a straight line from top of head through the spine and hip to the knee on the ground.    Extend the spine fully and keep your spine fully elongated throughout the exercise.
Reach across the body and place both hands on the resistance band/rope spread apart with hands shoulder width apart.gripping the band/rope.
Keeping the shoulders and hips facing forward the entire time pull the rope/band directly down and across the body and pause in the bottom position making sure there is no movement to in the shoulders or hips while maintaining a fully lengthened spine.   Then slowly return to the starting position.    Form is VERY important in this exercise.
Here are two great instructional videos:
http://www.stack.com/video/3730538400001/elite-performance-with-mike-boyle-increase-core-strength-with-anti-rotation-exercises

http://www.muscleandfitness.com/workouts/abs-and-core-exercises/videos/half-kneeling-stability-chop

Integrating Peer Feedback

Sometimes my students surprise me.

We’re studying the Measurement and Data standards right now in math, and we were struggling a bit with 4.MD.2 – the measurement word problems standard. We’ve been using some of the free math units from Engage NY (a resource I highly recommend), and we were on day 3 of working through word problems, and I knew I had to mix it up a bit. Here’s what we did.

First, students worked through 6 word problems from module 2. The word problems were multi-step and used many different types of metric measurement. They completed these problems independently, but they could consult other students if they got stuck. Once everyone at the table finished, they checked their work with each other to make sure they agreed on the same answer.

Next, I assigned each table a different focus problem from the 6 that they solved. They had about 10-15 minutes to work together to design a poster that explained the problem and solution. They could represent their work any way they wanted, but the work had to speak for itself — they wouldn’t be there to explain the poster to anyone else.

Once the posters were completed, I gathered the students together on the carpet, and we reviewed the Standards for Mathematical Practice using these posters I’ve made:

We talked about using these standards as opportunities to give feedback. We also discussed how effective feedback needs to be specific and constructive. If you like something, say what, specifically, you liked and how it helped communicate an idea. If something needed to be improved, explain what and how that could be done.

Once I felt like the students had some ideas for ways to give good feedback, I had the students do a gallery walk around the classroom to look at the other posters. In a gallery walk, students use sticky notes to comment on other people’s work. They can leave positive and/or constructive feedback. I let the students comment anonymously if they wanted, and they were able to reference the SMP posters if they needed ideas (I gave them access to a digital copy on their iPads). I used a timer, and they spent 5 minutes studying and commenting on each poster before rotating.

Once they’d rotated through all of the posters, the returned to the poster their group had made, and they took a few minutes to read the feedback. I had them work together to sort the feedback into the categories “helpful” and “not helpful.”

We shared a few examples of helpful comments with the whole class:

  • “I like how the team drew pictures to represent the problem, but I think the team could have explained what each picture represented from the problem.”
  • “The pictures aren’t in proportion to one another. The drawing of 1,500 mL is much larger than 3 L, but really the 3 L should be larger.”
  • “Something I really like about your poster is that it has pictures to represent the problems. One thing that you could have done differently is represent the subtraction and addition with a tape diagram.”
  • “You could have represented the answer in mixed units to make your answer clearer.”

We then talked about unhelpful comments — one word comments or feedback that focused more on style than substance.

Overall, this lesson was very helpful in getting the students to think about the Standards for Mathematical Practice and how to give effective feedback. Each group had ideas for things they wanted to change on their posters based on peer comments, and some groups even asked to work on it more during recess! It was also a good reminder for me that students can give each other powerful feedback, and I need to provide them with more opportunities to do this across the subject areas.

If you’d like to get a copy of my student-friendly Standards for Mathematical Practice posters, they’re available in my TpT store by clicking the image below.

What are some ways you incorporate peer feedback in your classroom? I’d love to hear more ideas in the comments section!

And More: Share and Tell – Imitating The GTAV Title Logo Style [Commentary]

I recently created a logo for The Blog, done in the style of the GTAV game logo (Grand Theft Auto Five Title Logo, seen Left). I had a lot of fun figuring out how to imitate the look of it and wanted to share a bit of how I did it, in case others want to give it a try too, or just to enjoy the ‘Behind The Scenes’ story of things… Originally I was creating this to be used on Headers for posts here at The Blog (since I was playing GTAV lately), but I also put it on a Wallpaper posted at The Blog’s Flickr page – but then decided that from now on, I will not put ‘my logo’ on Wallpapers that I want to share with everyone, I will just use whatever game logo the game is at the time, reserving ‘my logos’ mainly for use here [I was feeling bad for ‘forcing them onto others’ if I were to put them on Wallpaper for sharing with everyone…]

Just below this paragraph then, is The Blog logo, re-done in the style of the game logo from the game GTAV (Grand Theft Auto Five)… Created entirely in Corel’s Paint Shop Pro, I first had to find a font for the lettering. I found a few of them (Pricedown is one, GTArussian is another, the name of the last one escapes me at the moment). I typed out each word separately, so that I could place them really close together (like the GTAV logo has for its’ words), overlapping some of the ‘tails’ of the text (which was fine, for me). The “B” behind the ribbon was something else… Baskerville, that’s it.

My version of The Blog logo, done in the style of the GTAV game title logo
(Click to see Full Size)

The ribbon was its’ own element, blanked out (white with no text), placed on top of the “B”, which itself was made in layers of outlines and a Gradient, using the original game title logo (“GTAV”) as the source for the green shades (clicking with ‘the dropper’ on the far sides of the green area in the “V” in the GTAV logo). The spiral design was found online by an anonymous maker [let me know if it is you, I’ll give you Credit!], which I had to colourize and then placed in a way that was similar to the GTAV logo, on a layer below the text “B” vectors, so that it ‘shows through’ within the “B” area.

The text on the ribbon was made with a font that escapes me at the moment, but the colouring for it was hard to figure out, as it looks like it is directional (as though a light were casting highlights from one direction). I figured out to use the Bevel effect in the Layer Styles of Paint Shop Pro, to emulate a light source coming from the bottom-left, for the text ‘The Blog’. It turned out great for imitating the lighting on the text ‘Five’ in the GTAV game title logo ribbon! The hardest part was getting it to ‘curve’. I don’t know how to create a line and make the Text follow the line yet, so I simply used the Mesh Warp function, to ‘move it around’ manually and get it to seem at least a bit like it is curved.

A few layers of black and grey for ‘outlining’ the text and entire composition (made by ‘expanding’ the selected text and then Filling with Black or Grey, moving the white text in front of it each time) and it was complete…

I’ll mainly be using it in Headers and Screenshots in posts almost exclusively here, at The Blog. I just thought that some might like to hear a bit of ‘Behind The Scenes’ or ‘Commentary’ about it – hey, there are a lot of people that (like me) watch Commentaries! Haha

I hope you enjoyed my little Share and Tell – and if you play GTA Online – See You In The Game!

Original GTAV game logo design by Rockstar, Take-Two Interactive

[Personal Note/Declaration: I am not associated with, nor do I receive anything in any manner or form, for mentioning Corel or Paint Shop Pro. I am merely an enthusiastic user of the program (I have played with it off and on since it was owned by JASC). For fairness and completivity, I shall mention another great graphic editing program, The Gimp (now just called GIMP?) – which is Open Source and entirely Free – all of the steps above can also be performed with this free program]

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.

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.

My trip to New Delhi & Hyderabad Cont……..

I finished the 5th and final OCA for this assignment. The organization assessed is rather a small one but with a track record of substantial outputs. The 3rd organization Indian Institute of Dalit Studies, the 4th organization Yugantra (www.yugantra.org.in) and the 5th organization Institute of Social Studies Trust (www.isst-india.org) had fewer economists as researchers than the 1st and 2nd organizations assessed. This resulted in their research being more focused on the softer aspects of development such as gender, education and inclusion. This meant that they had more interactions with civil society organizations. In a country that is looking to grow at 8% on an annual basis it is good to have this perspective brought in to the policy making process.

I finished the OCA by 4 PM and made my way to he airport to take the flight back to Colombo. To my surprise the flight was on time and we were able to board and are ready for take off on time. I dreamt of sleeping in the plane and getting home at a decent hour and taking a shower and going to sleep so that I can start a new day in Colombo without the effects of travel. This however was not to be. As the air stewardess counted the passengers there was one passenger missing. This meant that the airport staff had to look for this idiot all over the airport. As they could not find him then they decided to offload him; so this meant that they had to offload his baggage as well. As the Delhi airport did not have a bar coding system that meant that all the baggage had to be manually processed to identify the missing passengers’ baggage. This took one and a half hours.

Apparently the passenger was a phantom as he has been checked in (as part of a group) transferring to this flight with his luggage but he was physically not there. I hope they throw the book at the counter staff that did this horrendous mistake. And fix the system to ensure that transfer baggage is not loaded on to the aircraft until the passenger physically checks in. I really thought that this type of kinks in the system would have been sorted out long time ago; apparently not.

So what promised to be a nice ride back to Colombo turned out to be the longest flight between New Delhi and Colombo. The silver lining is of course that we arrived safely!

Have to finish all my reports for the India assignment and apply for my Philippines visa next week as I have to leave for Bangladesh on the 24th of March.

Quick Tip: Team Fortress 2 – What To Do With Those Naughty and Nice Winter Crates (Winter 2013)

By now, most of you have seen these Random Drops, Crates that are either “Nice” or “Naughty” – but, “How do you open them..”, you may have asked? Well, this post is just a quick note to answer this question I have already started seeing on game forums and Question/Answer websites. Answer: You Can’t Open Them (Yet)…

Soon hopefully, keys should be available for purchase at the Mann Company Store (Steam/Valve/TF2), most likely for $2.49 USD, if keys and dropped crates combinations of the past are anything to go by [I assume they are dropping them now, to allow people to collect some before the keys go on sale – to sell more keys]. So, if you get these [I have already started getting them when playing, hence the screencaps], just wait a little bit longer, until the keys themselves go on sale. Then, if you want to open them, just purchase keys and unlock them! Soon™… (Remember, you will need one key for each crate)

See You In The Games!

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!

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!

Choosing a Sensible Diet, Healthy Appetite

So you like to eat! That’s normal. A healthy appetite is one of the greatest assets in life. The whole body seems to respond to the sight, smell, and taste of a well-prepared meal. Every organ responds to the occasion. The glands work more vigorously, the digestive organs operate more efficiently, and the nervous tensions relax. That is why eating is such a pleasure, especially when you are healthy.

Many people, however, are neither sick nor well. They are somewhere in between. They drag themselves around, feeling half dead much of the time. Yet, they are not sick enough to go to bed. What is the cause of their trouble? Many times it is due to a faulty diet. Some victims of nervous conditions could be completely cured if they would only learn to eat properly. The same is true of many others who suffer from digestive complaints. They could all find relief from their miseries by choosing better meals.

So much depends on the right choice of food. This human body in which we live is a superb machine. It is capable of operating smoothly for seventy or eighty years, provided that we treat it well. But if we fail to supply it with the materials it needs, the results may be well-nigh disastrous.

Every time we open our mouths to eat we make an important decision concerning our future.

Good health always begins in the garden. A well-balanced diet naturally includes plenty of wholesome fruits and vegetables.

Diet Start

What we choose to eat will either help to keep us strong and healthy or it will leave us weakened and less prepared to meet the stress and strain of living. The kind of health and the length of life we enjoy probably depend more on the type and quality of foods we choose than on any other factor. The choice is up to us.

It was the Creator’s plan that the foods we eat should keep us young and healthy. Many bring on premature old age by wrong eating habits.

Unfortunately, a great many people never give much thought to their diet. They will eat anything they can get their hands on or that may appeal to their perverted appetites. In their minds one thing is as good as another—or as bad. They will eat at any odd time whether they are hungry or not. No wonder they are sick! The human digestive system was never intended to sustain this kind of abuse.

Don’t Be a Faddist

On the other hand, there are some who react quite differently. They take great pains regarding what they eat. They are so careful to avoid anything that they suspect might cause them trouble. They are so particular in everything they do. Every now and then they go on some newfangled diet in the hope of winning back their lost energies. This means that they often deprive themselves of the very things they so much need. Such people are slowly starving themselves in the midst of plenty.

In most cases there was nothing radically wrong with such people. They simply didn’t know how to feed themselves in a proper manner. They were not intelligent on some of these most vital issues of life.

It should seem perfectly obvious to everyone that our bodies are built up entirely from the things we eat. We have no other way of getting these important substances into the system. Yet how few of us really think very much about this. To keep well we must develop different tastes. Our appetites need to be educated. For instance, we must realize that we cannot continue to eat devitalized foods without paying for our folly.

Foods that are highly flavored with sugar and condiments are usually devoid of some of the most important elements needed by the body. The seasonings often cover up the natural flavor to satisfy an abnormal appetite. But such foods may be completely lacking in the vital elements necessary to maintain a person in good health.

Rules for Choosing a Sensible Diet

Choosing a sensible diet is not so difficult. There are a few simple rules that anyone can follow. First of all, it is important to have plenty of variety in your diet. Don’t be satisfied with the same old humdrum meals. Look around for something new and different—avoid monotony. Find new ways of preparing food. It is a fact that the more variety you have, the less you are likely to suffer from some dietary deficiency.

The second rule is to learn something about the different materials your body needs. For instance, if you are going to build a house, you will have to buy certain supplies, such as timber, glass, bricks, plaster, nails, paint, and many more. In the same way the human body needs different building materials for the important job it has to do. These things are essential at every age of life, but more particularly during those rapidly growing years of childhood and youth. They are also necessary when one is recovering from some serious illness or injury, or during pregnancy and lactation.

What are these different materials? Doctors refer to them as proteins, fats, carbohydrates, amino acids, vitamins, minerals, and water. These are the materials of which the body is composed. They are present in our foods. When these various substances are absorbed into the blood stream, they are usually stored in the liver and other organs until they are needed. With the exception of water, each must undergo certain changes before being used in the human system. Myriads of chemical reactions are taking place within your own body at this very minute. This is what keeps you healthy and strong, so that all your organs will be working at full capacity.

From our foods we get the materials out of which the bones, muscles, nerves, skin, and all the internal organs are formed. From our food we also derive the energy we need in carrying on all the activities of life. In addition, we must have other important chemicals that are needed to regulate the activities of every organ in the body. Unless these materials are present in our daily diet, we are likely to suffer from some deficiency. Sooner or later we will find ourselves in real trouble.

The average diet of many families today is lacking in certain of these nutrients. Sometimes the trouble is due to insufficient protein. At other times it may be a loss of vitamins or minerals, which may have occurred during the preparation of the food. Some people try to make up for a deficient diet by taking extra vitamins in the form of pills. These may help, but they will never take the place of good food in supplying the needs of the body. There is always danger in trying to follow some haphazard, unbalanced diet. Only a sensible way of living will enable us to enjoy a full and satisfying life, free from diseases that could have been avoided.

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.

Getting Started with a Flipped Classroom

Last week, I shared a bit about why I flipped my classroom, and I got some great questions! Today I want to share a bit more about my process and the logistics for flipping. There are lots of ways to do it, and I’m sure there are many other great ideas out there, but this is what has worked for me so far.

1. Plan your lessons 

a) Does it make sense to flip?
You don’t want to flip for the sake of flipping. I always ask myself, “Would this lesson make sense as a flipped lesson?” There are times when some introductory lessons require lots of hands-on scaffolding, and my answer might be “no.” But other times, when the lesson is mostly information and practice, the flipped model absolutely makes sense.

b) What content must be covered?
I go through my math lesson plan, and determine the content that has to be covered in the video. I’m really selective about this because I want my video to be less than 10 minutes long. It’s still a mini-lesson, after all, and if I go any longer than that, my students will tune out. Plus, even though the video may be 10 minutes, the viewing time could be much longer than that if students are pausing the video to write things down or take notes. I try to keep in mind the idea that less is more.

c) Am I the best person to deliver the content?
Usually my answer is “yes,” but not always. I’ve tried to share videos from Khan Academy or LearnZillion in the flipped model, and the kids just didn’t respond as well to those. They’re more likely to tune in when the video is made by their teacher because they have a personal connection. There were a few times when I’ve used someone else’s videos because the production was significantly better in some regard (e.g., it included songs or humor that I couldn’t pull off). But usually, I make the videos myself.

2. Choose your tools

Once I know the content of my lesson, I decide what method I’ll use to produce the video. I choose from a few different options.

a) Screencasts
Sometimes I have a presentation already created in a flipchart for my ActivBoard, and I can just film my voice interacting with my computer screen on that. My favorite tool for screencasting is Screencast-o-matic. It’s very user-friendly and it uses a yellow circle to highlight your mouse so students know where to focus their attention. The free version works well, but for $15/year, you can get lots more editing and uploading options. If you’re interested in screencasting, I would recommend trying out the free version for a while to see if it’s something you’d like.

b) Whiteboard apps
Usually I use whiteboard apps such as Explain Everything or Educreations to make my flipped lessons. I always create the slides in advance so that I don’t waste precious recording time writing out problems or building models that could simply be explained. Then once all of the slides are in place, I’ll record the audio over them. This approach also allows me to work in pieces, too, because I never know when I’m going to get interrupted.

c) Paper slide shows
I’ve blogged about paper slide shows before here. Sometimes the lessons are a bit more hands-on (e.g., using a protractor), and I want to show students some examples. In those instances, I use my DEWEY Document Camera Stand ($120, www.copernicused.com) that turns my iPad into a document camera, and I work and film underneath it. I mostly use this approach with Geometry and Measurement standards, but when I need to do a lot of physical manipulations, the paper slide show works well.

3. Choose your platform

Once I’ve made the video, I need to upload it to a platform for students to view. YouTube is blocked for students at my school, so I use Vimeo instead. I ended up buying a Vimeo Plus subscription last year ($59.95/year or $9.95/month). That gave me much more space for uploads each week (5 GB vs. 500 MB with the free version), and it sped up my upload times, so it was worth it to me when I was crunched to get the videos uploaded after school. I created a channel for some of my videos, and now I’m going back to re-make some or better tag/organize the videos for each unit.

4. Share your content

Once the videos are uploaded on Vimeo, I needed a way to share the links to the videos. When I started, I was posting the links after school each day, but I eventually cut out that step. Now I make one Google Document each term with all of the dates and lesson topics, and then I just copy and paste the links into that document as they’re done. That helps my students because they find the video links in one spot, and I can post the links as they’re available. Here’s an example of what that document looked like one term.

Bonus Tips

1. Make your videos in batches. 
I found it much easier to make all of my videos for the week at once. I could usually tackle this in a couple of hours each week, and it was much less stressful than trying to film every day. I was able to find my rhythm with the process when I batch-produced videos, so that’s how I try to work now. 
2. Start small.
Even if you only make one video each week, you’re still starting to build a library of flipped lessons for future use. I didn’t make as many videos as I’d wanted to last year, but I’m grateful for the ones I already have done because that’s less work I’ll have to do this year.
3. Divide and conquer.
See if someone else on your grade level team would be interested in flipping with you, and then divide up the lessons. Even if you’re not the one teaching the lesson in every video, the students will appreciate it being someone they know. 
4. Get some cheap .mp3 players for student check-out.
Most of my students had Internet access at home to watch the videos, but a couple didn’t. I wrote a grant to buy 10 inexpensive .mp3 players that students could check out to watch the videos. They didn’t require an Internet connection because I saved the videos straight to the hard drives, and since they were cheap .mp3 players (<$20 each), they didn’t have any bells and whistles to make them targets for theft. It was a workable solution for those students who lacked technology access at home. 
Next week, I’ll share more about what my math block looks like under the flipped model. Until then, I’d love to hear from you. What are some tools you use for video production in your class? What challenges do you foresee with a flipped model? Share your thoughts in the comments section.

Tom Monaghan, founder of Dominos Pizza, and car collector had a lot of cars in his world

The first Domino’s “Javelin” official delivery vehicle being delivered to Tom Monaghan in 1969.

When Monaghan only had a few stores, he had red, white, and blue AMC Javelins for delivery cars.

When he and his brother started out in pizza delivery, they had a beat up ’59 VW bug, and when his brother wanted out of the company/business/partnership… he got the car as a settlement

His dad died when Tom was four, and his mom put the boys into foster homes that didn’t work out, then into a catholic nun orphanage. After 6 years she got her life together and thought she’d be able to care for her sons and found out, she wasn’t parent material, then committed the boys to juvie.

In his teens, Monaghan had been a penniless car buff; then he joined the Marines, went into pizza after his discharge and dropping out of college, acquired a fleet of automobiles, including a handmade Bugatti Royale, the Type 41 1931 Bugatti Royale Berline De Voyage, and the Packard that conveyed F.D.R. to his second inauguration.

Because he liked to fly, and get to meetings about franchisees faster, he bought a Gulfstream jet and a Sikorsky S-76 helicopter.

He had at least 3 annual antique engine shows on Domino Farms, the event featured eighty-six exhibitors of steam and gas engines, related paraphernalia and other contraptions. Also featured were classic cars from the Domino’s Pizza collection, two steam launches including the Olde English ‘D’ owned by Domino’s and a steam powered boat called Steamer Telegraph, owned by the show’s chairman, Jim Monaghan.

 When his pizza franchises took off, he built a 244-car collection, bought the Detroit Tigers, and became the owner of the largest Frank Lloyd Wright collection in the world. He was worth 480 million.

Eventually, he decided to sell everything. He got rid of his cars, yachts, planes, and baseball team, and in 1999, he sold Domino’s to Bain Capital.

one of the cars in his collection was the Barris AMX 400

another was a Model J Duesenberg he bought for a flat million

http://www.hotrod.com/articles/ccrp-0705-amc-amx/
http://mentalfloss.com/article/65604/11-facts-about-dominos-pizza-founder-tom-monaghan-30-minutes-or-less
https://www.newyorker.com/magazine/2007/02/19/the-deliverer
http://people.com/archive/tom-monaghan-vol-32-no-13/
https://www.nytimes.com/1999/02/14/business/taking-the-gospel-to-the-rich.html
https://www.hemmings.com/blog/2011/03/20/sia-flashback-million-dollar-duesy-harrahs-auctions-over-300-cars/
https://www.farmcollector.com/steam-traction/dominos-farms-sponsors-third-annual-steam-engine-show

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!

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!

Quick Tip: Medieval II Total War – ‘Fatal Graphics Error’ [Possible Fix]

I first bought this great game as a DVD Retail Box and then later on purchased it through Direct2Drive [when Direct2Drive was around, then that service became GameFly (2015 Edit: and now it’s D2D again)]. I also have it on Steam as a backup digital download source – it’s too hard to resist those really cheap Steam Sales! Recently, I was Re-Installing M2TW, to begin conquering the world once again… However, I was surprised to see nothing but an error message (on Windows7):

The “Fatal Graphics Error” message, when starting MTW2

I personally found this error humorous, as it complained about Graphic Settings – and I couldn’t even start/get into the game to change or even set them in the first place! So, I started Troubleshooting….

Apparently, a lot of people, on many forums, have been getting and asking about this error – and still are – so here is a great chance to share this Quick Tip on a simple ‘fix’ for it I eventually found, simply by playing with the Shortcut Properties:

Right-Clicking on the Shortcut for the game and editing the Compatibility Tab to match these settings,
is how I fixed the Fatal Graphics Error problem when I played M2TW recently. Try it out!
Click image to see Full Size

After making these changes to the Shortcut that runs the game (adding two quick checkmarks in the checkboxes shown above), after launching it should show a black screen [detecting settings?] momentarily and then load up the game properly (you may have to click on the icon in the Taskbar [Windows] to bring it up a second time) but that’s it!
Hopefully that works for you all, as it did for me.

See You In The Games!

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,

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

ALL-IN-ONE-ROOM APARTMENT DESIGN STYLE ALL-IN-ONE-ROOM APARTMENT DESIGN STYLE

After a look at the pictures in this charming crib Scandinavia, we can only guess at the last, this apartment has no space. You’ll probably be surprised to know that in reality, the total area of ​​the house has a room of 44 square meters. Located Vasastan, Stockholm, this bright and comfortable studio seems to have everything: a beautiful modern design, function and a general atmosphere of welcome.

ALL-IN-ONE-ROOM APARTMENT DESIGN STYLE

ALL-IN-ONE-ROOM APARTMENT DESIGN STYLE

According Alvhem Makleri & Interior, it is an opportunity that exudes peace and tranquility. The living room is a bright and social, with the opening of both kitchen and bedroom. Windows dissolves the border between the inside and provides natural light to govern. We are sure that you have already noticed alcove large enough for a king-size bed. This can be a bit flat, but the design approach used to improve inspires only the “oversized” ideas.

ALL-IN-ONE-ROOM APARTMENT DESIGN

ALL-IN-ONE-ROOM APARTMENT DESIGN

ALL-IN-ONE-ROOM APARTMENT DESIGN

ALL-IN-ONE-ROOM APARTMENT DESIGN

ALL-IN-ONE-ROOM APARTMENT DESIGN CONCEPT

ALL-IN-ONE-ROOM APARTMENT DESIGN CONCEPT

ALL-IN-ONE-BATHROOM APARTMENT DESIGN

ALL-IN-ONE-BATHROOM APARTMENT DESIGN

ALL-IN-ONE-ROOM APARTMENT SCHEME

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

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.

How to Create a Lower Body Band Training System

Resistance training bands provide a great strength curve that matches the lower body strength curves nicely.   Specifically, the more you stretch a band the higher the level of resistance you have to overcome.   In the case of the key lower body movements such as squats, deadlifts and lunges this matches the strength curve of these key movements meaning that the muscles are capable of producing the highest levels of force at the top of the movement when joints are extended and muscles in their shortest position.
The trick is how to apply band resistance to these movements and other functional movements such as jumps.  While there are many different techniques for accomplishing it – one of the best is to create your own lower body band loading system using a large band as a belt and smaller band/s looped through it and onto your feet to create load from the hips down.

This system puts no load on the spine,  and it is easy to increase or decrease load based on band sizes used and number of times you wrap the band around your feet.
It travels with you as you move for extra load for all lower body movements including squats, lunges, and deadlifts.    It is also a portable jump training system that is easy to create, and for facilities with the reACT Trainer it is a fantastic way to create additional overload on the reACT Trainer while keep the hands free!

Click here to see step by step instructions for how to use bands for this set-up:   https://www.youtube.com/watch?v=zkAMGtjkVm4

Blog Hunting

Today I was hoping to link up with Laura Candler’s Corkboard Connections Blog Hunt, but it seems that linky closed already [sadface].  Still, I want to share a little about what I’m using as my Google Reader alternative and why.


In my mind, this is a battle between BlogLovin’ and Feedly.

BlogLovin’

I’ll confess that I didn’t move over to this platform initially. As soon as I caught wind a few months ago that Google Reader was dying, I quickly packed up and moved over to Feedly. With all of the recent push in the teacher-blogger community toward BlogLovin’, however, I decided to give it another try.
What I like
As a blogger, there are a few features that I really like about BlogLovin’. 
1. Notifications and Blog Finding
I like that I can get notifications when new people start following me. I also like that when I click on those notifications, I can see what other blogs people are reading. I’ve stumbled upon some great new-to-me blogs that way over the past few days. 
2. Viewing actual blogs
Rather than seeing a stripped down version of someone’s blog, I can see the actual website in a BlogLovin frame. This allows for easy commenting when I want to leave comments. It also lets me see how cute everyone’s blog is these days.
What I dislike
1. Too many clicks
It seems like it takes forever to navigate sometimes, and I’m constantly clicking to mark things read, jump between blogs, and if I actually leave a comment on a blog, I lose my place in BlogLovin and have to start over with the remaining unread blogs. I subscribe to hundreds of blogs, so I have to be efficient when I’m looking at content. 
2. It’s still buggy
I tried to go back and organize the blogs that I read into categories the other night, and I found that BlogLovin wasn’t saving my organizational changes for blogs unless I categorized them as soon as I started following them. That was annoying. I also noticed that some blogs that I’m certain I was already following were showing up as unfollowed. Others were showing up multiple times in my reading list. I suspect that a lot of these bugs will improve — I saw iPad updates for the app yesterday, so I know they’re working on it, but I wish a lot of these features were already working better.

Feedly

Since I’ve been using this for a few months already, I’ll openly confess that I’m a bit biased. It may also be the case that I’ve got this platform more figured out than BlogLovin, and some of the “advantages” of Feedly may exist in BlogLovin, too. But here’s what I’ve found…
What I like
1. Better app integration
There are several different apps that I like to use when I’m reading blogs (and in this case, I’m talking about web-based apps, not iPad apps).
Pinterest – Feedly has Pinterest integration built in, so I can hover over an image and pin it straight from Feedly. The pin will link back to the original blog.
Buffer – Buffer is an app that I use to schedule Tweets so that they’re spaced out throughout the day rather than sent all at once as I read blogs. If I read a blog post that I really like, I’ll send it to Buffer to share with others.
IFTTT – If This Then That is an app that sets up certain actions based on commands that I give. For example, if I star an article that I like in Feedly, it will automatically send it to my Evernote notebook with tags that I set. There’s a whole list of IFTTT recipes for Feedly here. 
Evernote – I can send items straight to my Evernote notebook from Feedly as one of the sharing options.

2. Easy navigation
There are lots of easy keyboard shortcuts to use to go through articles when I’m reading on my computer, and it’s very easy to organize articles in categories. Even when I’m behind in my blog reading, I can get through it pretty quickly without feeling like I’m missing important content.

3. Marking articles
I know I can “heart” articles on BlogLovin, but I can mark articles on Feedly for later with specific tags that make them easier for me to find. For me, that’s a better equivalent to starring articles on Google Reader, and I did that a lot.

What I dislike
1. Somethings get lost in translation
Sometimes the pictures don’t get pulled into Feedly correctly (which might not be Feedly’s fault), and I probably miss out on some cool content because of it.

2. Commenting is more complicated
I still have to click to go to the external link of the original blog post to comment or read comments. This is especially complicated when I’m using the iPhone or iPad apps. When I’m on a mobile device, I usually mark the article I want to comment on for later and check it out when I’m back to my computer.

And the winner is…Feedly, mostly

At least for now, I’m sticking with Feedly. I still like visiting BlogLovin’ to find new blogs to follow, but my new strategy is to follow on BlogLovin’, and then I add it to a list called “On My Feedly.” Then I add the blog to one of my reading lists on Feedly. Then when I go into BlogLovin’, I can immediately mark the “On My Feedly” list as read because I’ll know I’ve seen it all on Feedly. There are a bunch of new blogs that I started following as I was trying out BlogLovin’ that aren’t on my Feedly list yet, so that will be a process to move those over. It’s not a perfect system, but I expected some growing pains in the transition. 
I’m going to continue to use BlogLovin to discover new blogs because that’s a huge benefit in my mind.
Where did you land in the Google Reader alternative battle? I’d love to hear what you chose and why in the comments section! 

First Impressions – Google Play App: “Screen Recorder” by Kimcy929 [App Mini-Review]

This article has been initially posted as Text-Only at this time, to speed up publishing, focusing on a certain issue. I will return to this posting and add more data on Quality and Performance, Screenshots and then eventually Share it on Twitter/Google+/etc… Soon™

[This past Christmas, my father gave me a neat little tablet to play on – Thanks, Dad! I have been enjoying the heck out of it, learning what it does (cough how to use a tablet cough), what applications it can run (I can write a Blog Post laying down!) and of course, what games I can play on it, heh. I hope to give some Tutorials/Walkthroughs and Reviews on Games and Apps from it sometime… Oh wait, here’s one now! haha]

The Google Store page for the app, with the ‘Play’ button removed [I felt it was a bit distracting, making people think there might be a ‘video to play’ here at The Blog], replaced with The Blog’s ‘G’ brevity logo version.
The Google Play logo in the upper-left will be used to denote images that come ‘directly’ from the Google Play website/page for the app for these types of App Reviews/Posts (Unedited other than logos or helpful arrows/etc added).

Google Play App – Screen Recorder by Kimcy929

Straight to it: while this app did in fact ‘record the screen’, it could not record the game sounds themselves (‘internal’ gameplay audio), it only recorded microphone sounds (‘external’ audio outside the device). While this is useful for some, especially Vloggers, I was personally looking for a screen recorder for my tablet that recorded gameplay and the audio from the game, for Tutorials, Walkthroughs, etc.**

Also, an issue arose where ANY video I viewed after installing this app (even videos I had on my device BEFORE installing it) only came up as a black screen, with the message:

“…Video Is Playing On External Display…”





Now, I had not enabled any such option, nor did I connect any External Displays…

I did some research online and found many people running into this issue with various apps and devices (tablets, phones, etc). Looking at the App configuration in the Settings of my tablet for Screen Recorder, I found this app giving itself the ability to ‘draw over other apps’ (which it can do to create on-screen writing, or arrows, which it advertises that it can do on the Google Play Store page for the app).

This is fine and these features are no doubt useful; however, I could no longer view any videos with the built-in Video Player (“complete action using > Video”) – I literally could no longer view any videos I had on my device, at all. [Even with third-party Media Players, such as VLC Media Player, simply viewing any videos was now ‘broken’…]

Video playing of the Video portion of Videos on the Video Player that
plays Videos was like, really broken now

Even after disabling this option that it gave itself without prior warning (found in Settings > Apps > ScreenRecorder > DrawOverOtherApps), all videos still came up with just a black screen and that message – that is, just Disabling the Setting did not ‘undo’ the inability to no longer watch videos in the Video Player. Disabling this setting, then Uninstalling this app, then Restarting the Tablet, fixed the issue [in my case, the only way it was fixed].

While this app does record the screen, allows for microphone use, doesn’t seem to affect gameplay performance very much, and seems to have a decent selection of Resolutions and Bitrates (eg. 1280×720, 8000kbps), also having some additional helpful things like drawing arrows on the screen, etc; it does not record ‘built-in’ gameplay audio – which I personally was looking for** – and it gave itself a power which interfered with normal tablet video viewing afterward… Not only that, but it only recorded a few videos before no longer working, with a message just repeatedly showing up stating, “Unfortunately, Screen Recorder has stopped”.

No changing of Settings (of my tablet or the app itself) was able to remedy this or get past it [the message coming up and no video being recorded]. Reinstalling the app made it work again, but after a few recordings, only that message repeating on the screen was the result, once again. Therefore, considering all of the above [but including the fact that the app must have worked for other people, that is, those not running into this ‘Screen Recorder has stopped’ message problem], this app earned Three Stars at Google Play from me, as of the time of this writing.

Being ‘completely free’ (No Fee and No Ads), and having a nice selection of ‘standards’ like Resolution and Bitrate choices, and having ‘extras’ like being able to draw on the screen; perhaps with some improvements to bugfixing, enhancements to how it handles itself (asking/warning what would happen before utilizing the “Draw Over Other Apps” ability would be helpful to users that might run into a problem with it) and adding the ability to record internal gameplay audio**, Screen Recorder could potentially be a very capable and ‘feature-rich’ screen recording application.

3/5 Stars
★★★☆☆


This app (and a shortened version of the above Review by The Blog (to fit on Google Play’s Review area)) can be found on Google Play, at:

Screen Recorder by Kimcy929
https://play.google.com/store/apps/details?id=com.kimcy929.screenrecorder

[Note: I am not affiliated with Screen Recorder or Kimcy929 in any way, and I have not and will not be compensated by them for writing about them here. I am merely a user of their application and like to help others with helpful information, when I can. The information in this post was obtained on an LG G Pad IV, and therefore might vary slightly from your own experience (Settings, Menus, Performance, Problems, etc) – but I hope that it was still found useful in some way.]

** More on this later… I have recently found out that Google has taken away the ability [temporarily?] to record game output AND game audio at the same time (“internal audio”) in the latest Android versions – save for a small number of possibilities on LG and Samsung devices. But, I’ll cover this at a later time, when I find out more solid details…

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 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.

Interested in opening your own WORKOUT ANYTIME?

Think big. Keep it simple. Do it with integrity.”

Those are the guiding words of John Quattrocchi, co-founder of WORKOUT ANYTIME. Together with Steve Strickland, John and Steve have drawn from their 40 years of industry knowledge to create a proven, ready-to-run business opportunity for your success.

Proven Formula – The WORKOUT ANYTIME system operates with low-overhead and delivers high customer satisfaction. Our clubs fit into a range of retail spaces, can be run by a tiny staff, and offer the best workout per square foot in the industry. Unprofitable amenities like the pool, spa, courts, aerobics classes, and childcare have been eliminated in favor of a $15 no-commitment price that keeps members onboard month after month after month.

“People join a club to lose weight, build strength and feel better,” explains CEO Steve Strickland. “But eventually, they fall off because of two things: high price and inconvenience. We built a system that offers an unbeatable workout, an inexpensive recurring payment, and 24-7 neighborhood convenience.”

Matrix Equipment – Top equipment is a crucial component of the WORKOUT ANYTIME formula. Steve Strickland’s career experience in both the equipment and club sides of the industry has guided the equipment selection and floor plan. The WORKOUT ANYTIME fitness layout ensures that members never have to wait for the much-desired Matrix treadmills (10+) and cardio gear.

Easy to Get Started – Franchisees usually join WORKOUT ANYTIME with little or no experience in the fitness industry. Some even keep their existing jobs. Yet, our turnkey systems, vendor agreements, equipment sourcing and leasing support make it easy to get started and easy to succeed. Here’s how our ready-to-run approach guides you every step of the way:

Site Selection and Lease Negotiation

– We maintain a network of experienced real estate brokers nationwide who specialize in tenant representation
– Site selection/lease negotiation service offered at no-cost to franchise owner
– In most cases WORKOUT ANYTIME Franchisees receive a generous tenant improve allowance (cash), and up to 6-months free rent per deal
– WORKOUT ANYTIME’s site criteria includes demographics, access, parking, visibility, tenant mix, competition, and the economics of your club

Find out more here. 

In Defense of Classroom Technology

Usually when I talk to people about the fact that I teach in a 1:1 iPad classroom, they think that’s awesome. But now and again, I’ll run into someone who thinks handing a kid an iPad in school is an atrocity, and I feel like I have to defend the work that I’m passionate about. This happened to me recently at a social event when my attempts at small talk quickly turned into a debate about what we’re “doing to kids today.” The naysayers certainly exist, and this particular encounter made me pause to think about why I feel so strongly about this topic.

Here are some of the reasons I feel it’s in the best interests of both students and teachers to maximize the use of classroom technology.

My students explore constellations on their iPads.

1. It teaches real-world problem solving skills.
Being good at technology is largely a result of being willing to experiment and fail. I wasn’t born knowing everything there is to know about iPads or Evernote or Edmodo — I’ve learned by trying different things and seeing what worked and what didn’t. When I can’t figure it out on my own, I talk to others or look for the information I need online. Now I get to see these skills in my students. Whenever they need to troubleshoot something, they work together to find a solution. They don’t give up or think it’s impossible. In this high-tech world, these skills are going to be incredibly valuable.

2. It facilitates better communication between home and school.
If parents want to know what we’re doing in class each day, they can find all of our homework and activities on our class website. If they want to monitor grades or see what assignments are missing, they can look on Edmodo. If they want to know what their child’s behavior was like at school today, they can look on ClassDojo and get a report. If they want to know what their child sounded like reading a 4th grade leveled text at the beginning of the year compared to now at the end of the year, I can pull up the child’s audio recordings on Evernote. Technology makes it easier for parents to know what’s happening in school, and I’m happy about that.

3. It makes students better writers.
Without question, writing skills are incredibly important. When I think back on all of the essays I had to write in high school and college or the cover letters I wrote to get opportunities I have today, I know that my ability to write mattered. Technology makes students better writers for a variety of reasons:

  • It makes them more open to revising and publishing their work when they don’t have to handwrite the whole paper over again.
  • It teaches them typing skills that will make them more efficient at writing and therefore able to write more. 
  • It gives me more opportunities to give them feedback about their writing because I can easily collect samples at various points. I can have them turn in a copy of a draft wherever they’re at without interrupting their work because I don’t have to collect a notebook. 
4. It keeps kids engaged.
I used to have students write book reports. Now I have them write book blogs on KidBlog and make book trailers using iMovie. It’s basically the same assignment, but now students are motivated and engaged to complete it. They have an audience of their peers that makes their work more authentic, and it’s something that can’t be easily replicated without technology. The effort and outcomes my students experience because of technology is something that should be encouraged.

5. It benefits all types of learners.
I think a lot of the criticisms of technology assume that students are being passive consumers of it — watching videos or playing video games all of the time. Without question, technology could be used as a high-tech babysitter, but that’s not how it’s being used in my classroom at all. When my students use their iPads, they are active and interactive, and they’re expressing their creativity in so many ways now. They’re making movies, writing stories and articles, becoming budding photographers, and interacting with the world and each other in new and exciting ways.  They’re still collaborating and developing the interactive social skills necessary to be productive citizens of society.

6. It keeps everyone more organized.
I can’t begin to describe how many minutes I’ve lost over the last 6 years because students couldn’t find a paper or a notebook. Then once it was turned in, I’d have to shuffle through piles of nearly 30 to find what I was looking for. Add to that the fact that students work at different rates and finish tasks at different times, and you have the potential for an organizational nightmare.

I’m a pretty organized person, but without any hesitation I can say that technology has made my students and me substantially more organized. Everything we need can be found on an iPad or a computer. There isn’t instructional time lost finding materials or planning time lost figuring out where I filed that lesson idea or who is missing work. It’s all in one spot.

7. It allows me to give better feedback.
My students recently took a multiple choice test on Edmodo. I’d entered the correct answers before giving the test, so when I went to look at the results, it was already graded for me. Rather than spending time rifling through a pile of papers to mark answers right or wrong, I was able to type specific feedback to the students. For example, when several students missed question #6, I typed 2 sentences explaining the problem with the answer choice they selected and why the other choice was better. With the help of copy and paste, I was able to give that feedback to all applicable students in less than 5 minutes. How often do you think I could accomplish that in a world where I had to handwrite the comment 15+ times? It wouldn’t happen. I wish it could, but it’s not feasible.

8. It gives me more information so I can help students.
I routinely ask my students to solve math problems and explain their thinking. Sometimes they have to explain it in words and sentences, but other times I let them use their iPads to make short (30-60 second) videos narrating their solutions and the steps they took. Similarly, when I do reading assessments with students, I can use my iPad to record the student’s voice as the student reads. This creates an artifact that I can listen to, share with parents or RTI committees, and analyze in a way that wouldn’t be possible absent technology. It’s some of the best evidence of a student’s ability, and it helps me identify strengths and weaknesses so I can give students the support they need.

9. It makes me more efficient.
Anyone who’s a teacher can attest that this job sometimes borders on impossible. Teachers take on so many roles and have so many responsibilities that the stress can be overwhelming. I think that’s a major factor in why so many great teachers leave this profession within the first few years and why many capable individuals are deterred from entering the field. In my experience, technology has made this all more bearable. I don’t have to waste time shuffling through paper or hunting for files anymore. I don’t have to haul carts — literally carts — of student work and planning materials home anymore. I can find exactly what I need wherever I’m at because everything is electronic. It’s made me much more productive and efficient, and everyone benefits as a result.

10. It’s appropriate for the world we live in.
I know a lot of people lament the fact that we’ve moved into an age of technology. I’m not one of them, but even if I were, I recognize that there’s no going back now. I’d rather introduce students to technology in safe, structured ways where I can guide them through the perils and pitfalls than leave them to struggle on their own. I also like that I can show them how to make technology work effectively for them. I’m facilitating students to be productive, creative, and responsible users of technology, and I’m not confident they’d all get there on their own.

It’s not technology that’s an issue — it’s how the technology is being used. I’m certain that the ways my fourth graders use their iPads will make them better informed, more capable citizens down the road. Is it the only way to teach them? Absolutely not, but the advantages of using technology in the classroom far outweigh any disadvantages the devices bring.

What are the arguments for or against using technology in the classroom that you’ve heard? I’d love to hear your thoughts in the comments.

The 2017 Extra Life 24-Hour Gaming Marathon, In Support of The Children’s Miracle Network Hospitals [Post Updated All Weekend]

Wow, it’s that time again – time to try to play some games for a cause – in my case, I play as much as I can through the weekend for the Alberta Children’s Hospital Foundation (as I was born and raised in the province of Alberta, Canada).

This year actually ‘sprung up’ on me, as I haven’t been feeling well these past few weeks… I have had a bit of a fever [38C/100F+]  the entire time and have been extra sore and slow (I say ‘extra’ as I myself have a condition, called Myalgic Encephalomyelitis – which is basically an infection of the brain and spine that causes Fibromyalgia and Chronic Fatigue symptoms (pain and tiredness, respectively) – a condition I have had for 12 years now [wow it’s been that long]). So, playing for this charity every year is special to me and something I have tried to do every since I heard of Extra Life back in 2015.

Image Link to The Extra Life main website, where you can see all of the other wonderful people participating in this event, many of them streaming their marathon Live on Twitch and other streaming sites! (Link opens in a new window)

Due to my own illness then, I cannot play 24 hours straight through, but I count my gaming hours Playing For The Kids™ over the entire weekend of the event (in this years’ case, Saturday November 4th and Sunday November 5th), hopefully tallying 24 hours in total.. (in the case that I am not ‘up to it’ for that long, I allow myself to count my wife’s gaming time, as she generously tries to play beside me and add hours, for a “Total Household Hours” amount). [I always hope that in the spirit of the event and the intention, that my dear readers and those at Extra Life find this acceptable]

As has occurred in past years, I do not have the ability/energy to set up and maintain a constant Stream of some sort yet (through Twitch, YouTube and other streaming services); but what I do is I share some details and Screenshots (and Videos if I can) of what I am able to play, here at The Blog, in an ongoing and updated post – one that I will be adding to as the weekend progresses (including Sunday Night), right here!

So, follow along with me as I Play For The Kids™ all weekend, updating this very post as I go – and if you wish to take part, you can Pledge/Donate directly to the Extra Life charity via the Logo/Image just below or through this link for 2017: https://www.extra-life.org/participant/247989 – and whether you pledge anything or not, feel free to just return to this posting for gameplay time Updates, Screenshots, some Video Clips from the weekend – and more!

See You In The Game!

Update, Saturday 12:30PM MST: Beginning The Marathon, with the initial post above and gathering snacks and drinks to start Playing For The Kids™!

Update, Saturday 7:30 PM MST: As usual with this event, I always try to play some good’ol Minecraft Hardcore Mode (you only get one life!), to see how far I can get during the marathon.

Usually, I don’t get too far and starting out this year was no exception. I spawned in a new Hardcore world – in a wintery biome which I found out later was “Cold Taiga” – which meant, although there were plenty of Trees for Wood to use, there were no seeds to find and plant right away for food, there were no large hills in sight (for easy access to Stone and Coal to cook any foods I might come across) except in the far distance – and as night fell, I died right away to a band of two skeletons and a zombie that came out from behind one of the many, many trees…. Wow what a harsh start!

I began another Hardcore world, hoping to spawn in a relatively easier biome – and I did… I quickly collected Seeds from the Grass around me and began a Garden to grow Wheat RIGHT AWAY, heh. I had to cull some of the many Pigs I found around me in order to eat, planning on replenishing their numbers later on. I then carved out a little Mud Hut in the hillside nearby and settled in for the night…

Updates on that World as I play more – but for now I have to stop and take another break. More to come!

Total Gameplay Time: ~2.0 hrs

Update, Sunday 10:30 AM MST: I played last night right up until I fell asleep, starting a “Just One Life™” character in Fallout 4 (where I stop playing and delete that character upon dying just once), and was popping into various games for short periods of time, like Marvel Heroes (which has Daily Login Rewards, with small ‘gifts’ every few days you enter the game – and a Free Hero available at the no doubt-difficult-to-get-to, Day 300) [Even if I do not have the energy to play for a while, I try to pop in to register a login, heh – to see how far I can go].

I also popped into The Elder Scrolls: Legends, a Virtual Collectible Card Game based on The Elder Scrolls series [a good game for slow-paced-yet-still-kinda-flashy-and-enjoyable gameplay that you can play against the CPU/AI only, if you desire to]. I also ran a few Benchmarks and did a few quick driving tests in Grand Theft Auto V, trying out some settings I saw in YouTube videos online (to see if I get the same framerate with the same hardware) – but I felt a bit weird at the concept of playing GTA games for this Event [shouldn’t I be playing games kids would play, or at least Family-Friendly games? lol], so I didn’t stay in Los Santos very long.
Today, I plan on playing as much as I can, continuing my Minecraft: Hardcore Mode world, and my Fallout 4 “Just One Life™” character, along with some Elder Scrolls Online gameplay, hoping to get up to 24 hours in Total. I’ll also post more Screenshots next Update. Here I go!
Total Gameplay Time: ~ 5.0 hrs


Update, Monday 9:30 AM MST: Well I played as much as I could… 
In Minecraft, I continued my Hardcore Mode world (actually Marathon 2017 World 2.0, as I died without even leaving the first Biome in the first one (above)), making a nice Garden along the shore of a River nearby…
When night fell upon the world, since I was out on a ‘walkabout’, looking around the Biome, I quickly dug into the nearest hill, making myself a small mudhut house to Craft and Cook in… I should have maybe stayed in it all night, but I thought I would get started on collecting more Food, by killing a few Spiders and using their silk to make String, crafting a Fishing Pole.. And what happened? Two Skeletons came out from behind a tree and as I ran back toward my little ‘second mud hut’, they cornered me and filled me full of arrows, as I weakly flailed my Rock Sword back and forth… I hope my ‘Deeds Will Be Remembered’ [hehe Diablo2]
To make myself feel better, I popped in an out of a few games for the next few hours… I tried out Need for Speed: Most Wanted, which seemed like an open-world racing game, with good graphics.
Playing that game reminded me of a ‘test’ I wanted to do (I love running Benchmarks and Tests, heh) with Grand Theft Auto Five (GTAV), where I saw a video of someone running it on High Settings, to test out the differences between how it performed on two different CPUs (Processors, referring to the ‘main engines’ of a computer). So I started up GTAV and ran the Benchmark (to see if I got similar results) and drove around the city a bit.
While the game looked good, I felt a little weird playing such a ‘mature’ game during a Marathon for children’s charities [lol shouldn’t I be playing ‘family friendly games’? or does it matter?], so I just took a few Screenshots (of course), and then left it for now, for something else.

The Beta for Paladins, a MOBA-slash-FPS game by the makers of Tribes:Ascend and Smite, was going on, so I popped into that game, going through the Training and playing for a while afterward.


Total Gameplay Time: ~ 10.0 hrs

Alas, just like before, I couldn’t quite make the 24 Hours on my own… My own illness [where I am sore a lot and get tired easily] keeps me from playing for very long at one time. However, as I stated earlier, what I like to do, is include the game playing time that My Better Half does alongside me, as part of a “Household Total”… If I include her generous contribution, the new total becomes:

Total Household Time: ~23.0 hrs


Haha – even with her inclusion, I did not ‘quite’ make the 24 Hours in total… But, as stated above, I hope that in the spirit of the Marathon and its’ intention – and mine – I hope that what did accrue would be acceptable… In fact; I do not think that ‘total game time’ is the main goal of this Marathon… This time is perhaps to literally ‘take time’, to think about those that are much more unfortunate than us, and in the case of this Charity, much younger than most of us… During this Day or Weekend, whichever it is, I think, we remember those out there, those that are in need. In this spirit/state-of-mind; I thank you Dear Reader, for following along in this small adventure. Whether you donated at all or not, I hope that you played a little bit of some game, took a little bit of time, to think about those that are in much more pain and need than most of us are. And I thank you for following me on this small journey. Take care, my unmet friend – and perhaps See You In The Game.

DESIGN ROOM FOR SCIENTIST/GENIUS TEENAGER’S

For today, we have compiled a series of five images that represent the Teenager’s Room Scientist/Genius. We try to choose different: we went with serious internal and sober, but also gave him a shot at the famous and very popular brown, and white. All rooms are practical, with work spaces, small libraries and shelving systems for books and CDs and fine cabinets specially designed for Scientist/Genius teenagers.

Teenager’s Room Scientist/Genius Themed

Teenager’s Room Scientist/Genius Themed

Last but not least, we believe that the Albert Einstein Pictures is a required element in the bedroom of a Scientist/Genius teenager’s, although some of the pictures below, you will realize that they have a special status. Even if all design ideas have a particular theme rooms, the furniture is very close to each other to create interiors that are functional and aesthetic. Take a look!

Teenager’s Room Scientist/Genius Themed

Teenager’s Room Scientist/Genius Themed

Fallout 4 – V.A.N.S… What Does It Do? Why Would Anyone Want To Take/Use It? [Explanation with Example]

I saw someone ask this in the Official Steam Forum, wondering why someone would even pick the VANS Perk (the Skill to use it) while levelling. I wanted to come back here and post, as a Quick Tip perhaps, a short explanation on what V.A.N.S. actually does (and how it can be helpful to players).

Briefly summarized, V.A.N.S. is a Perk of Intelligence (requiring only 1 INT to Unlock) that lets the V.A.T.S. interface ‘show you the way’ to your marked objective/quest/mission location. An example I recorded of how it looks, is below:

Recorded aboard The Prydwen, this is a short example of how VANS looks in Fallout 4.
(Reduced size, framerate and quality, to fit Upload requirements at Steam)
Click to see slightly larger Full Size
On Steam, at http://steamcommunity.com/sharedfiles/filedetails/?id=966498722

To use V.A.N.S., simply hold the Hotkey for opening VATS for a short time (eg. on PC, instead of hitting ‘Q’ quickly once, to enter V.A.T.S., hold it down) – let go of the ‘Q’ key, after about two full seconds or so – even if the Pip-Boy has not fully opened yet. Then hit ‘TAB’ to close the Pip-Boy right away, once the ‘green trail’ is seen.
You do not need to move or turn at all, until after closing the Pip-Boy fully (for example, I do not use the mouse at all to use V.A.N.S., on PC, I just open the Pip-Boy with ‘Q’ and close the Pip-Boy with ‘TAB’).
[Perhaps this will help those having issues with opening/closing/viewing the ‘trail’…]

If you’ve played Skyrim, it is similar to the Clairvoyance Spell in that game, as it will then illuminate a ‘trail’ that looks like a tube of smoke along the ground, that you can follow (but in Fallout 4 it is ‘Pip-Boy Green’, as opposed to ‘SKYrim Blue’).

While this doesn’t seem needed as Fallout 4 has both Map Marks (on the Map in the Pip-Boy and at the bottom of the Screen in a Compass) and Floating Markers (that can be seen on Doors, above NPCs, etc). V.A.N.S. is helpful in a slightly different way. It shows you the ‘Main Path to take’ to get to your Marked Objective/Quest/Mission (as in, “go to this Street and use this Road”).

For example, if you are jumping around in the back hills or lost in the skyscrapers of Downtown, it will guide you out of where you are with the ‘green steam trail’ and show you how to get back to the main roads, then it will illuminate which way to go from there, too.

The Map Markers that are normally available only show the ‘overall’ or ‘general’ Heading, like a Compass (N, E, W, S) and not ‘how to go around this thing in front of you’ or ‘how to get back to the main road first’. Those last concepts are where the usefulness in V.A.N.S. shines; in how it can guide you from exactly where you are, first around whatever is in front of you (to the nearest main path), then how to go on from there to your next objective.

Try it out on your next Character perhaps – and have fun in Fallout 4!

And More: Deals and Sales – 2014 Summer Super Sales

Just to let more people know, in case some didn’t already, there are a lot of great Summer Sales going on right now at various game distribution/retailer websites [think of them as ‘Winter Wonder Sales’ if you are in the Southern Hemisphere]. Here are a couple samples:

Good Old Games, now called GOG.com, have both ongoing sales and Time Limited Deals, with games such as The Hitman Series, Simcity2000, the Baldur’s Gate and Icewind Dale series, the Might & Magic series, the Wing Commander series, Quest For Glory and King’s Quest series, the Rollercoaster Tycoon series, and much more
(Click to see Full Size)

Steam is having it’s Summer Sale, that also has some ongoing deals with some Time Limited Sales, with games such as The Witcher series, Euro Truck Simulator series, the Left 4 Dead series, the Total War series of games, Red Alert 3, Civilization 5, and much more
(Click to see Full Size)
Some of these are Time Limited Deals, meaning that they are only ‘on’ for a few hours, or change after a few hours – so check back there once in a while and see if any games you have been waiting for are on sale – most of these are 80% or 90% off!
[For the most part, they seem to ‘stay’ on sale/remain on sale, but at a slightly higher sale price than within the ‘time limit’ (but are still available at less than regular price)]
I hope you find something you like and See You In The Games!

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.

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.

My Trip to New Delhi & Hyderabad Cont………

My 4th OCA was done for an organization in Hyderabad and I experienced something I came across the last time I did an OCA in Hyderabad. Readers of my Blog may recall my last visit to Hyderabad and the post of 10/12/09. Talk about déjà vu it was very similar on this occasion as well, but the difference was that it was led by the senior members of the board, who were eminent individuals in their own right. (I am talking about an attempt by the organization to cover up facts that directly deals with their capacity during the OCA). What made it very unpalatable was that they gave a presentation on the history and activities of the organization and conveniently omitted these facts from the presentation. This to me is a bad sign and a major put off. The irony is that even with these capacity issues the organization is a relatively capable organization and can be developed to do better; and the purpose for the assessment is exactly to identify these gaps so that they may be able to qualify for a grant to develop their organizational capacity.

Other than this the rest of the assignment went as usual and finished the OCA by 4 PM on the 3rd of March. I went directly to the airport to take a flight to New Delhi for the 5th and last OCA. While waiting to board my flight I noticed a very weird thing. The displays at the Hyderabad airport that give flight departure details were giving a lot more information than it is logically required for passengers waiting to board flights. Let me explain; it starts with the information tag against the flights numbers as “Gate Open” and then as time goes by it proceeds to change the tags to “Final Call”, “Gate Closed”, “Boarding” and finally to “Departed”. In my experience this is the extent of the information which can be relevant to any passenger in the terminal and it stays for at least 10 to 15 minutes on the information board and then it is deleted from the board. However in Hyderabad Airport this is followed by another information tag saying “Airborne”; now who needs to know this? Does it mean that if you are late for the flight and that if the flight is not airborne they will put you on it? Don’t think so; as they say “gate closes 15 minutes before departure time”. Further given today’s security climate well-wishers are not allowed in the terminal. So go figure this one out.

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

How to Overcome a Negative Habit



Habits are powerful.  Unfortunately, they often are created outside our consciousness and without our permission. However, we can consciously change habits. Habits shape our lives far more than we realize— they are so strong, in fact, that they can cause our brains to cling to them at the exclusion of all else, including common sense.
At the same time, positive habits can change our lives for the better. So how are habits created and what can we do to influence them in ourselves and our clients?
Three Parts of a Habit
The Cue: a situational trigger that is based on a reward you are seeking.
The Routine:  a physical or emotional action you take to obtain the reward.
The Reward:  the satisfaction you get by following the habit.

The Steps to Changing a Habit
Identify the Routine:  You must identify how you go from a particular cue to the routine of the habit and the reward it gives you.
Understand Cravings and Rewards

The first part of a habit is the cue, but before the cue there is some type of craving.  Cravings drive habits.   Understanding cravings is key to figuring out habits.  In a habit, there is a specific reward that satisfies a particular craving.    In other words, figure out what you are getting from the habit because you ARE getting something from it!
Rewards are powerful because they satisfy cravings. But we’re often not conscious of the cravings that drive our behaviors. For example, when developing the air freshening product Febreze marketers discovered that people craved a fresh scent at the end of a cleaning ritual.  They found a craving that people were not aware of.     This craving is so strong that without added scent most people do not get satisfaction from an air freshener that just removes odors from the air – they have to smell the scent!   It is exactly the same phenomenon with breath freshners which can be made to eliminate odor WITHOUT any taste/scent, but no one buys them!
Most cravings are like this: obvious in hindsight, but difficult to discern when they are in control of your behavior. It is critical to discover the cravings that drive habits to be able to change or create habits!   To figure out which cravings are driving particular habits, it’s useful to experiment with different rewards. For example, say your reward is having a cookie after studying every night.  The next time you study deliberately substitute something else for the cookie such as going for a short walk or having a cup of tea instead. 
The next time eat an apple and another time change call a friend for call, etc. What you choose to do instead of eating a cookie is not important.  The key is to test different hypotheses to determine the exact craving that is driving your routine.   Are you craving the cookie itself, or a break from work? If it’s the cookie, is it because you’re hungry? (In which case the apple should work just as well.) Or is it because you want the burst of energy the cookie provides? (And so coffee may work just as well.) Or is it where you eat the cookie and who you are with?  Do you go to a specific place to get and eat your cookie?  If so maybe the real craving may have to do with a desire to socialize.  
As you test four or five different rewards, use this technique to identify patterns.  After each activity, note the first three things that come to mind after your reward behavior. This can be emotions, random thoughts, reflections on how you’re feeling, or just the first three words that pop into your head. Then, set an alarm on your watch or computer for fifteen minutes. When it goes off, ask yourself: Do you still feel the urge for that cookie? The reason why it’s important to write down three things— even if they are meaningless words— is twofold. First, it forces a momentary awareness of what you are thinking or feeling.
By experimenting with different rewards, you can isolate what you are actually craving, which is essential in changing a habit.
Determine the Specific Cue for the Habit

This is the trigger that initiates the craving for the reward.   So it is very important to learn the cues for habits.   Common cues including being in a particular place, being with a particular person, a particular time of time of day, a specific emotional state, etc.    Asking yourself these five questions can be very helpful for identifying cues:
Where are you when the urge for a reward hits you?
What time is it?
What is your emotional state?
Who else is present?
What did you do right before you had the urge?
Have a Plan!
Once you understand the habit you want to change you need to create a plan to change the habit!   The easiest way to do that is have a specific plan of action whenever you experience the cue or cues.    For example, if you smoke when you have coffee know this and plan to do something else deliberately whenever you have a cup of coffee.   The plan is key or you will slip right back into the old routine.
Another example is having a few beers every night when you get home.  Through the first three steps you discover that having the beer helps you relax after a stressful day.    You also learned that going for a 20-minute walk or doing Tai Chi gives you that same reward of feeling relaxed.   So now you plan to either go for a walk or do Tai Chi ever day as soon as you get home (or even better before you get home!).

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.

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™ !

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

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.

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!

It’s Not Just You™ – Fallout 4 Crashing with NVIDIA’s SHARE Game Recorder (Possibly Relating To The High Resolution Texture Pack) [Notification, Text-Only]

Updated 2017-06-19: I found one cause of the crashes with SHARE and Fallout 4 (for me) – The HRTP

Just a quick post to say that, if you are experiencing Fallout 4 CTDs (Crashes To Desktop, where FO4 closes without any messages or anything and you are left staring at your Desktop in Windows), I want to let you know It’s Not Just You™ – as I am finding I am experiencing this as well, lately…

I haven’t looked into Forums specifically for this, but perusing Forii off and on over the past year or so, where many are talking about Fallout 4 and Crashing, it seems to happen a lot to people anyway, for just about any reason, unfortunately. I myself wasn’t experiencing this very much though (gladly), until just recently when playing FO4 again [and spending way too much time building up Settlements instead of getting Quests done], I was testing out different Game Recording Programs and started seeing this happen.

I’m happily playing Fallout 4, getting frustrated at the Building mechanics or shooting some Raiders attacking my Settlement, when all of a sudden, BOOM – desktop image and icons. No message, nothing. Fallout 4 has closed itself instantly. I of course start it up again and begin to see where I last hit QuickSave or the game automatically Saved for me – but this has happened a few times in a row now where BOOM – the desktop greets me and icons appear. No message, nothing.

So, I tried to pay attention to what I was doing or what was running as Background Tasks – and the one thing I found, that when I changed it, the crashes stopped happening?.. I was recording with SHARE, NVIDIA’s new version of ShadowPlay, their game recorder that is included with their Graphics Driver. Interesting. I have up ’till now had no issues with SHARE, enjoyed testing it out, taking Screenshots with it and testing out the various Quality settings and forgetting about all of those tests and never writing about it. It seems to have great performance (very small performance ‘hit’/effect) and has a decent amount of options/features.

I then tried some other game recording programs I have purchased over the years, Playclaw, Bandicam, Mirillis’ ACTION, and none of them had any Crashing occur while I was using them (although Fallout 4 didn’t seem to like to start up with Bandicam running sometimes [but when I started the game first then Bandicam, it recorded fine]). Hmph. That’s too bad, I was liking SHARE. There could of course be a myriad of things that could be causing this (I have sometimes run into the game not starting up, with a black screen then shutting itself down again/closing, no matter what game recorder I am using – and again, there are people with high-end Intel CPUs and NVIDIA 1080’s with CTDs…); but for me, it seems to be SHARE, at this time. I might go and mention this in the Official NVIDIA Forum, if noone else has recently. Perhaps this is just a temporary issue in this game and their Drivers, in this version.

I am running NVIDIA GPU Driver Version 382.53 in Windows 10 64-bit, on a GTX 1060 3GB GPU, as of the date of this post.

I know this was a Text-Only post, but I took this screenie of the Driver
Version (so I would remember it) and didn’t want to waste it

I mention all of this because, I was not really experiencing any Crashes-To-Desktop with Fallout 4 prior to thinking of testing out SHARE for a while, just a bit ago. I am Level 42 in the game, after ‘starting out a second time’ and enjoying playing again, taking notes and screenshots for some future posts on it, while I slowly build and shoot my way through The Commonwealth… Where was I? Oh yeah, the crashes. It’s sad, but I want others to not feel alone (you’re not, really, go look up “Fallout 4 crash desktop”..). If you are experiencing Fallout 4 closing without any error messages recently, just letting you know – It’s Not Just You™…


Update 2017-06-19:
For my personal battle with this, I did some more testing and found that I was able to use NVIDIA’s SHARE to record with, for quite a long time (hours), when I disabled/uninstalled the High Resolution Texture Pack DLC…
I am not sure if this is the only related aspect to it (as CTDs happen for even GTX 1080 users and higher capability systems than mine and it happens to those not using the HRTP or SHARE at all), but for now, it seems that this issue may be directly related to that [for me] as it crashes far more often than without running the HRTP – and I have no crashes when recording with other Game Recorders and The High Resolution Texture Pack…

Is it that the HRTP is ‘too much’ for my little 1060 with only 3GB of VRAM and SHARE together? 
Is it related to how the game then uses more RAM (I have 16GB of RAM installed) with the HRTP and possibly a symptom of some RAM issues, perhaps?
I’m not sure of a solution yet, so I cannot say – but if you are experiencing this problem of ‘Crashing while recording Fallout 4 with SHARE’, try disabling the High Resolution Texture Pack for FO4 – it worked for me, just now. (Alternatively, use a different Game Recorder for the time being..). HTH

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

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.

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.

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. 

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.

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.

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.  

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.

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

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!

1948 Packard woody station wagon and matching teardrop trailer

https://silodrome.com/packard-eight-station-sedan-teardrop-camper/

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!

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 Elder Scrolls Online – “PatchManifestError” In TESO Launcher [Workaround]


[Text-Only – This post is initially Text-Only, to allow posting this as fast as possible, to help others.
I may return and add additional graphics/screenshots pertaining to the article… Soon™]


Just now, I ran into an issue starting up TESO, where the Launcher gave an error message – oddly, it was slightly different than the message my Gamer Wife beside me got – one of us got “Error 210” while the other got “Error 206”. Here is an example of what the Error Message within the TESO Client Launcher looks like:



Popping into the Steam forum and the Official Bethesda/Zenimax Forum for the game, I saw a number of people mentioning they are getting this too, just today, like me. So, I wanted to come here and post a ‘quick fix’ that can get past the error message and allow fellow gamers, like me, to be able to play the game as quickly as right now, tonight [actually it’s more of a ‘workaround’ than a true ‘fix’, as it doesn’t solve whatever issue is happening with the Launcher/Client/Servers… I will post this as a “Workaround”].

Similar to an earlier issue with the TESO Launcher I talked about here at The Blog, the ‘workaround’ involves bypassing the Launcher itself and starting up the game manually via the Executable files… The instructions to do this are below.

For the Steam Version of TESO:

  • Open Steam
  • Right-Click on TESO in the Library and choose Properties
  • Click on the “Local Files” tab
  • Click on the “Browse Local Files” button to show the directory/folder of the game
  • Navigate into THE ELDER SCROLLS ONLINE > GAME > CLIENT folder
  • Double-Click on “eso64.exe” to launch the game (or “eso.exe” if running 32-bit Windows/Game

    For the Standalone Version of TESO:

    • Right-Click on the Shortcut (the icon that runs the game) on the Desktop (or in the Start Menu) for TESO and choose Properties
    • Click on the “Open File Location” button in the Properties of the game shortcut
    • You should find yourself in a Windows Explorer windows, looking at the “Launcher” folder of Zenimax Online
    • Go up one folder level to “Zenimax Online” (click on the Zenimax Online folder in Explorer)
    • Navigate into THE ELDER SCROLLS ONLINE > GAME > CLIENT folder
    • Double-Click on “eso64.exe” to launch the game (or “eso.exe” if running 32-bit Windows/Game)
      That’s it! Now the game should start up and you will just have to Login within the game itself.

      Unfortunately, I do not know what has caused this error, and I have not seen any Official Postings by Bethesda/Zenimax to explain it, as of the time of this writing. Although it appears to be some sort of Server/Launcher error, I cannot say specifically at this time. However, having testing this Workaround on different machines and with both the Steam Version of TESO and the Standalone/Web version of TESO, I can safely say that this should work for you, fellow gamer.

      Hopefully that helps – and See You In The Game!

      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

      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!

      BEAUTIFUL INTERIORS STYLE FROM SHH

      SHH is a London-based company, founded in 1992. Interior design is not their only strong point that the company also makes architectural projects. But now we want to show you how a room can be transformed into an elegant and modern in their vision.

      BEAUTIFUL INTERIORS FROM SHH

      BEAUTIFUL INTERIORS FROM SHH

      We collected up to 15 different interiors that stand out and can become a real source of inspiration. We deal in the living room, bedroom or the hallway of boredom and failed surprising elements are added to create comfortable spaces. White is airy and gives a sense of calm, while the funky food the best and rebels. Color and light is present in some unusual arrangements with excellent results.

      BEAUTIFUL INTERIORS FROM SHH

      BEAUTIFUL INTERIORS FROM SHH

      BEAUTIFUL INTERIORS FROM SHH

      BEAUTIFUL INTERIORS FROM SHH

      BEAUTIFUL INTERIORS STYLE FROM SHH

      BEAUTIFUL INTERIORS STYLE FROM SHH

      BEAUTIFUL INTERIORS DESIGN FROM SHH

      BEAUTIFUL INTERIORS DESIGN FROM SHH

      Food Repair Guide: Baking Part 2

      Swiss roll

      If you are making a Swiss roll, then line the tin with greaseproof paper, but do ensure that you grease the paper well before pouring in the mixture. Try also to ensure that the oven shelf is level or all the mixture will run to one side. If it does, all is not lost, although it will be rather difficult to roll. When you turn the Swiss roll out, do so onto a tea cloth or piece of greaseproof paper that has been coated well with icing sugar. If not well sugared, the Swiss roll will stick to the cloth or paper and you will have a terrible time rolling it. If you have not greased the paper properly, you will also have a terrible time peeling it off, but patience will usually win the day. Do not worry if the roll is not entirely perfect. As long as you can keep about one third of it intact, that will do for theoutside and no one will see the inside. Dredge it thoroughly with sugar or icing sugar. Or, if it has really fallen apart, pre-slice it before serving so that no one can see.

      Failed sponge cake

      If, despite your best endeavours, your sponge cake, be it light or rich, is dry, crumbly, flat, lumpy or generally unappealing, do not throw it out. If you are desperate for a complete cake or dessert, cut the sponge into very thin layers, sprinkle each with a little liqueur if for a dessert, and layer very generously with filling so that the cake gets smothered. Then top or ice equally generously and no one will ever know. If you do not need the cake too urgently, keep it to make trifles, tipsy cakes or anything that needs a sponge base. Buried deep enough and soaked comprehensively enough, even the most revolting cake will become quite palatable. Alternatively, crumble it and use it as a topping. When toasted, the crumbs can be used as decoration for almost anything in need of disguise.

      Diet Start

      This does not apply only to plain sponges. Orange or lemon sponges would be a delicious base for any cream dessert, chocolate, coffee or even gingerbread can be used as a base for ‘a trifle with a difference’. Indeed, coffee and chocolate cake could be sliced into fingers, thoroughly dried out in the oven and sandwiched together with some butter icing as biscuits. Any of the above could be used as the base for a baked pudding, but remember that the cake will be sweeter than bread or rice so reduce the amount of sugar.

      Failed fruit cakes

      Failed fruit cakes are just as adaptable.

      Rich fruit cakes often get old and dry out. Do not abandon them to the birds. Cut deep slits in the top of the cake and feed with a mixture of brandy and sherry, or, if you do not want to be too alcoholic, a fruit wine or good fruit cordial. The amount you give the cake will depend on how dry it is, but you can always cut it in half and test the middle.

      The same principle can be applied to lighter fruit cakes although one needs to be more temperate. A large quantity of fruit will soak up the liquid and make the whole mixture moist but sponge will merely become soggy, so the greater the proportion of sponge to fruit the less liquid it should be given. It is usually better to ice the cake after it has been — to conceal the tell tale signs.

      If a rich fruit cake really is dry beyond redemption, break it up in a bowl, add some suet and a goodly measure of liquor, leave it to soak for 24 hours, then squash it well into a bowl and steam it as a Christmas pudding. It will be a little crumbly and somewhat lighter than the standard, but many people prefer it that way!

      Icings

      The disaster-prone cook should steer clear of all but glace, butter and royalicing — fondants and their kind are for those with time and expertise to spare.

      Glace icing

      Glace icing is quick and simple but messy. It is not easy to get the proportion of icing sugar to liquid right to achieve `spreadability’ without `runability’.

      Always put whatever you are going to ice on a rack so that the extra can run off without getting stuck in a thick frill round the bottom of the cake. Arm yourself with a pot of boiling water and several metal spatulas or flat knives to smooth out the lumps. Inevitably, the wretched stuff will never quite cover the top of the cake in the first run, and when you add the next bit, the first will have dried and the whole thing will go lumpy. Only practice is going to perfect your technique, but smoothing with a spatula dipped in boiling water does help.

      Always be ready to decorate or disguise the top with something other than icing — even if only gold and silver balls. Grated chocolate is a good alternative.

      Marbling

      Marbling the top, if it is reasonable, will distract the eye from any minor blemishes and is easy and impressive in itself. Run a little melted chocolate, or different coloured icing, in parallel lines across the top of the cake. Then, before it is dried, take a knife point and pull it across the cake top in straight lines at right angles to the first lines, thus pulling the lines into a feathered shape. Try it a couple of times on greaseproof paper before you launch into the cake.

      If all fails and you make a complete mess of the icing, wait till it is dry, then scrape the whole lot off and start again.

      Butter icing

      Butter icing is the world’s easiest, but it is very rich. Many people prefer to use shortening as the fat base, which keeps it much lighter. The only hazard with butter icing is to get enough flavour into it. Like brandy butter (which is, of course, only a butter icing) nothing is nastier than a butter icing that tastes like sweetened butter. Therefore, taste after you have followed the recipe. If you have used a particularly strongly flavoured butter, you will need more chocolate, lemon or whatever you are using. Never try to spread it straight out of the fridge.

      Royal icing

      Royal icing is also simple, using egg white rather than water or syrup to moisten the icing sugar. Add a little lemon juice to counteract the sweetness and do not forget a drop or two of glycerine to prevent it hardening totally. If you do have a cake with unglycerined icing, you would be better advised to saw your way through it with a bread knife rather than to try and cut it, when it will shatter and ricochet all over the drawing room and Great Aunt Ethel. Royal icing can always be broken off and replaced with a new batch. Use a small amount of icing to experiment with the colour.

      The link between carbohydrates and insulin resistance

      The hormone insulin plays a major role in the metabolism of carbohydratesand their conversion to energy in the body. When you eat carbohydrates, they are converted into glucose in the bloodstream, which triggers the release of insulin. This virtually escorts the glucose to the body’s cells, where it can be used as energy. If there is too much glucose, the insulin turns it into glycogen, which is stored in your muscles and liver ready to be converted back toglucose when it is needed.

      However, in the high-refined ‘carob’ world in which we live, we often have too much glucose floating around in the bloodstream, and then insulin converts it to fat. And our body cells may become so flooded with insulin that they cease to be responsive to it, so the pancreas keeps producing more and more insulin in an attempt to get energy to your cells. This is known as ‘insulin resistance‘.

      Diet Start

      Over a period of time, less and less glucose gets used as energy, and more and more gets laid down as fat. Since insulin also sends messages to the brain to tell you that you are hungry, more and more insulin means increasing cravings for carb-laden food.

      The only people who are benefiting from refined foods are:

      • The dentists who have to patch up your decaying teeth
      • The pharmaceutical companies who have to sell you drugs to sort out the symptoms of your ailing immune system and your susceptibility to chronic and degenerative disease
      • The food manufacturers, who are only really interested in profit. If you add to this a high intake of caffeine, alcohol, smoking and a lack of exercise, then you will almost certainly be taking a wobbly walk down the road to ill health.

      Is it enough just to cut out refined carbohydrates?

      Totally banishing all things processed and adopting a healthier diet based on fresh produce is a definite start, but if you have a weight problem linked to insulin resistance, it may not be enough, because if you are still eating a diet that is too high in the wrong sort of carbohydrates — coupled with not eating enough protein or fat to slow down the rate at which these excessive carbs are hitting your blood-sugar levels — you will still have problems. A low-fat/high-carb diet can give you a nasty shock every time you jump on the scales.

      The thing to remember is that all carbohydrates have an effect on your blood sugar, and every gram of carbohydrate consumed is equal to one gram of glucose in your bloodstream. So if you are eating more than your body can burn for energy, or can safely store as glycogen in the liver, the rest will be turned to fat.

      The key factor in balancing blood-sugar levels and banishing thesymptoms of insulin resistance is controlling your intake of carbohydrates. In order to do this effectively you need to know which ones have the greatest impact on your blood sugar and which do not.

      Initially, this will need a little time and effort on your part as you learn about the different sorts of carbohydrates. You may find that the changes you have to make to your diet are quite drastic, but before long — as you start to feel and look better — you will be amazed at how little you miss the wrong kinds of carbohydrates such as processed and sugary foods. Youwon’t feel the need to pile your plate high with potatoes and pasta, because your newly balanced blood sugar levels won’t be crying out for acarbohydrate fix.

      And More: Deals and Sales – Black Friday Weekend 2013 Deals Are On Now


      I don’t usually talk about current sales/promotions on this site [or haven’t so far], but after seeing all of the sales on out there, I had to make a quick post just to say that there are some great deals on now! 

      Even if you don’t live in the United States (for instance, I’m in Canada [eh]) you can still take advantage of them, as most electronics and entertainment companies are on the Black Friday/Cyber Monday weekend bandwagon, with tons of purchases available online – and it’s all “nuthin’ but good” for gamers… Steam, Origin, Gamefly and other digital gaming distribution platforms are all chock full of great sales, as is Amazon, TigerDirect, MemoryExpress and other local and online hardware stores, allowing you to finally get that Upgrade you’ve been wanting, should you decide to jump on a deal out there.

      Some examples of games on sale are below; but whether you buy a few games this weekend or save your money and just play with the new influx of players in your own favourite online game – I hope you enjoy your weekend and have some fun:

      An example of the Black Friday Weekend Sales for 2013 on Steam

      A small example of the Black Friday Weekend Sales for 2013 on Origin

      An example of the Black Friday Weekend Sales for 2013 on Gamefly

      See You In The Games!

      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.

      PIONEER STUDIOS OFFICE MICROSOFT BY SKB ARCHITECTS

      The New Pioneer Studios Office which was designed by SkB Architects starting from the idea that need a space to socialize at night as well as it functioned during the day.

      Pioneer Studios Office - MicrosoftPioneer Studios Office – Microsoft

      Pioneer Studios Office - MicrosoftPioneer Studios Office – Microsoft

      Pioneer Studios Office - MicrosoftPioneer Studios Office – Microsoft

      Pioneer Studios Office - MicrosoftPioneer Studios Office – Microsoft

      Pioneer Studios Office - MicrosoftPioneer Studios Office – Microsoft

      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.

      HOW TO DECORATE A KITCHEN MINIMALIST

      A café is a place where people meet, talk and relax. The ambience of a café is loved by many people and that is why many of them visit one daily after work so that they can talk and share things with their friends and relax after the long day. One can decorate their kitchen with a café theme so that they have a coffee shop at home, or they feel the same. Creating the same theme as that of a coffee shop is a brilliant idea to add a different touch to the kitchen and make it nice and cozy also.

      Minimalist Decorate a KitchenMinimalist Decorate a Kitchen

      Decorating the kitchen with a café theme is not at all difficult or expensive as many would think it to be. People have two options when they want to incorporate a café theme; they can either completely change everything in the kitchen or they can use what is there, and use it and still create the theme. The things that one can use along with the colors and the final touches, is what matters the most.

      A basic thing that one can add to the kitchen which will be useful also and will also help to create the café theme is to use a table with four chairs in the space. The chairs should be comfortable and for this one can add cushions to it. The table should not be crowded with too many things and under table you can opt for a modern carpet or rug.There are several types of these rugs you can get including wool area rugs, contemporary rugs and even discount area rugs that you can find online.The other thing that one can do easily is to paint the walls of a different color. The color should be bright and be chosen keeping in mind the natural light that comes in the kitchen.

      Near the table that one keeps in the kitchen, one can place a book shelf and place some nice coffee table books or books of art and poetry. Another thing that can be done to create the café theme is that one should only be able to see things related to a coffee shop in the kitchen. The table should only have sugar and coffee beans etc, the counters should only have the appliances that are used in a coffee shop like the blender or the coffee maker. It is not that the kitchen cannot have other useful appliances; all that one needs to take care of is that these should be kept in the cupboards and should not be seen as this can ruin the café theme that one wants to create.

      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.

      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. 

      Workout Anytime on FOX 19

      Workout Anytime on FOX 19

      Tony Petrocelli from Workout Anytime was recently featured on a segment on FOX 19 in Cincinnati. The segment is about what women do wrong while working out. Tony then talks about the locations and mentions that there are franchise opportunities.

      Cincinnati News, FOX19-WXIX TV

      You can view the full segment here.

      In One Sentence™ – A Battlefield Hardline Main Weapons Overview [Very Short Reviews Of Each, Currently Text-Only]

      [In light of the DOUBLE XP EVENT going on right now for Hardline, I wanted to get this hopefully-helpful information up right away for everyone – so here it is without any Screenshots yet – I am collecting some together and plan to place them in-line within, Soon™]

      In One Sentence™


      A Battlefield Hardline

      Main Weapons Overview


      By: The Game Tips And More Blog


      Presented in a Document-sorta-but-not-really format

      I was in the Battlefield Hardline Beta, but didn’t write about it at the time [and have only played off and on since then ‘for fun’ – that is, not really getting into collecting information for others, that they could use – well, other than one Introduction To The Sabotage Gadget tutorial I did quickly a while back… I wish I did more, but I wasn’t feeling up to it, sorry all..].


      Recently, I was testing out Origin Access (signing up for one Month, to see if you ‘lose’ things you have Unlocked/Earned after Cancelling the Subscription – which I will write about once it expires) and I have been playing a bit more as well [as I can], wanting to go through each Weapon in Hardline and give a really short ‘Review’ of each, to give everyone a Basic Overview of them – I dubbed these ‘mini-reviews’ the highly-creative-and-original “In One Sentence”™!

      Here then, is a listing of all of the ‘main’ weapons in the game, that is, the Primary (eg. Rifles) and Secondary (eg. Pistols), the Thrown (eg. Grenades) and Melee (eg. Knives) categories, with a one-sentence ‘review’ of every single one of them – at least for all of the ones I have Unlocked and have available since starting Origin Access [which opened up all of the Expansion Weapons – there are only about 3-4 types missing out of all of them now… I may ‘tweak’ the descriptions over the next little while but other than small phrasing changes and adding Images later, this is the list, ready to go.]

      The list itself is divided into the Classes available in the game, listing all Primary and Secondary weapons available to that class to Purchase and Use, roughly as they appear on the in-game Menu Lists, with the Thrown and Melee weapon categories at the end. As such, there are some overlap/duplicated entries when written in Text form (eg. a pistol found in the Professional list will also be listed in the Operator list, if they both can use them, with the same or nearly the same Review/Overview for each listing). This way though, you can just skip to the Class section you are interested in playing and see the Weapons as they appear in the game, not having to worry about searching for the Weapon name itself.

      I would like to do the Gadgets (Class Special Tools) as well, sometime in the future – but for now, enjoy these little summaries of the Main Weapons available, to give you an idea of them if you are a newer player, or to help you in finding something that fits your playstyle (eg. perhaps you want a ‘slow and hard-hitting’ weapon or perhaps you prefer a ‘fast-shooting with lighter damage’ one, and so on) – hopefully this information will help you out in some way, especially if you are new to Hardline (I have already seen an influx of new players since recent EA/Origin Sales, which is great to see). Enjoy, dear reader, and get in there for the Double XP Event on now – and See You In The Game!

      Rating Key (if applicable to weapon, when used):

      ? = Not sure [yet] if they are Criminals-only or Cops-only usage

      * = Weapons I ‘Liked’ (fit my playstyle(s), is unique in some way)

      ** = Weapons that are A Personal Favourite (I use a lot or ‘mainly’ would use)

      Scout Elite = A fairly fast-shooting and silence-able sniper rifle with medium-high damage, this Default Professional weapon only improves with Unlocks. **

      R700LTR (Cops) = A slow-firing but powerful killer that is silence-able, Magnum Rounds can be Purchased after 50 Kills to make Vehicles cry. *

      AWM (Criminals) = Feeling much slower than the Scout – but also seeming more powerful – the first thing I would want to unlock is the silencer for this big boy.

      388-Recon = Feeling like it has decent ‘punch’ and good range – if the Scout is “fast” and the AWM is “slow” then the 388-Recon is “middle-of-the-road”, in terms of rate of fire, it seems. *

      .300 Knockout = What was once a fast and sleek one-hit-kill-machine, worthy of its’ lengthy and difficult Unlock, this rifle has since been Nerfed™ with a slower firing rate and its’ one-hit-kill ability taken away – and while still powerful and silent, to those who used it in it’s former glory, it is now a slow and decrepid version of it’s former self.

      AWS = A pre-silenced but slower-shooting, medium-to-long range rifle, with what feels like medium-ish damage, even though the in-game listing has it as “high damage” –  perhaps this one gets better after a few Unlocks, it felt pretty under-powered and a little inaccurate to me (but this could be the slower bullet speed due to the built-in silencing barrel).

      M98b = This bolt-action sniper rifle packs a mean punch – it has so much power it can shoot pilots inside helicopters [I’ve done it! Once! lol] and has very little bullet drop-off – it can even be silenced, but it can it ever be equipped with a Straight-Pull Bolt (to allow you to shoot again without going out of scope) and its firing rate is pretty slow.

      M1903 = This World-War-II-era rifle, reminiscent of Saving Private Ryan, comes ‘pre-loaded’ with a Straight-Pull Bolt (allowing you to shoot again without going out of a scope, which Unlocks in 20 kills) and can eventually Unlock a Silencer after 50 kills – but even though I read it is supposed to be powerful against vehicles, it shoots a little too slow and does too little damage to infantry, for my personal liking – maybe you’ll have better luck with it.

      SOCOM16 (Cops) = A medium-damage semi-automatic rifle that can be silenced, it feels somewhat inaccurate – but it does have the ability to fire quickly.

      SR-25 ECC (Cops) = A semi-automatic rifle that can be silenced, its decent damage along with its fast firing rate will make this a formidable weapon to use, if the medium-low recoil (which feels less than the SOCOM16) can be accounted for. *

      M82.416 = Even though the firing rate of this un-silenceable rifle has been severely reduced since I last played with it in Hardline (with the ability to fire a number of times a second back then), it remains quite the hand cannon (firing about once every second now) – with so much power there is very little bullet drop (and it can still take out pilots inside helicopters) – I think it did more damage back then too, but it is still nice to use for the sense of power it brings. *

      RO933 M1 = A silence-able rifle that seems to be able to fire as fast as you can click, I like to run this one with an Infra-vision scope, hide in the bushes – and let the bullets fall like hail upon the enemy from the shadows. **

      SAIGA .308 = A fast-firing rifle, this one ‘feels fun’ to run with even though it is a little inaccurate, because it has decent damage output. *

      PTR-91 = A rifle with mediocre damage, its’ fast fire rate can make up for it, if the medium-ish recoil can be compensated for.

      SP-AR = Although fast-firing, this rifle isn’t very accurate while doing so, with its’ high recoil – at least it as a neat, unique ‘report’ [sound].

      M1A1 = Although it can never be silenced and therefore will always give your position away when you fire, you probably wouldn’t want to silence this variation on the “Tommy Gun” as it is a pleasure to listen to the unique, heavy-hitting sound this World War 2 staple makes – it is slow to reload but has a decent firing rate and decent punch. *

      Mp7 = Although this silence-able PDW shoots very fast, you have to be in Close-ish Range or else you’ll just be burning through your ammo.

      MP5SD = This pre-silenced SMG is fun as hell to use, with its’ fast firing rate, good accuracy and decent damage; I like to run this with an IRNV scope and Extended Magazines, staying on the edges of the area, never letting the enemy know what is raining bullets down upon them until it shows up on the Kill Log. **

      M1 = The World-War-2-era M1 is a unique rifle that is fun to play and easy to use, with its’ high accuracy and unique report [sound] – if only it could be scoped (and silenced).


      RO933 BLK = [N/A, Haven’t Unlocked Yet, sorry]

      M110K5 = [N/A, Haven’t Unlocked yet sorry]

      1887 = Although powerful, this old-west-style shotgun feels slightly slow when compared to its’ modern-day counterparts – but it is fun to spin it end-over-end a’la Terminator 2 style to reload, once you unlock the ability to Saw Off the Stock. *

      MAMMOTH GUN = [N/A, Haven’t Unlocked yet sorry]


      SYNDICATE GUN = [N/A, Haven’t Unlocked yet sorry]

      A-8s = With only one arrow to fire and a looong reload time, the “Harpoon Gun” can still be a blast to play with, as it is fun as hell to kill someone with this unique weapon that won’t make you show up on the mini-map at all – it is just that you will probably die too (while reloading). **

      G18C = Although fast-shooting, this pistol feels a little inaccurate.

      93R = With good accuracy and higher damage, this little bad boy can even be silenced, eventually. **

      MAC-10 = While the recoil will have you shooting at the sky for the most part, this little guy will spit out bullets and damage faster than a shaken baby spits out broken teeth to make up for it – it’s just that you may be out of ammo before the enemy dies.

      MP9 (Cops) = Surprisingly accurate if you can compensate for the recoil, this little fella doesn’t have much in the way of scopes, but it can be silenced after 90 kills. **

      TEC-9 (Criminals) = Although fast-shooting, this little guy isn’t the most accurate puppy in the litter (but if you use the sights it does help) – it also doesn’t do the greatest damage, it seems.

      IMPROVISED GUN = With decent damage output, decent accuracy and a nice ‘feel’ to it, this little fella is fast becoming a Personal Favourite. **


      DUAL VZ.61 = Holding two of these “Czech Uzis” akimbo, you will feel like you are in a John Woo movie – only the inaccuracy will force you to run up close to everyone – but it will be fun doing it. *

      T62 CEW = Only one word for this one-hit-disable, “non-lethal” (it counts as a ‘kill’ for Patches and Assignments) weapon that makes all others respect your authority: Fun. **

      TRACKING DART = The Tracking Dart is mainly for ‘tagging’ opponent vehicles so that they can be seen by literally everyone – and RPGs will ‘lock on’ to them too – it even works on people! *

      FN57 = While this little guy shoots fast, it doesn’t seem to do a heckuva lot of damage – getting fast headshots makes up for it though. *

      G17 Race Pistol = A great little dealer of damage, it can shoot as fast as you can click – too bad there are no options for scopes or silencers whatsoever. **

      870P MAGNUM = Although this is a slower-firing pump-action style shotgun, it has very high damage output and a little bit of range, too. *

      SPAS-12 = While still a pump-action shotgun, the SPAS-12 fires faster than the 870P MAGNUM and it feels like it has a bit more accuracy, too – it just doesn’t do quite the damage of the 870P.

      SAIGA-12 (Criminals) = With a nice rate of fire, it feels like it does damage somewhere between the SPAS-12 and the 870P MAGNUM. **

      STAKEOUT (Cops) = With damage a bit lower than the 870P or the SPAS-12, shotgun ‘feels’ quite a bit more accurate – and with its’ nice rate of fire (for a pump-action), this beauty quickly became a Personal Favourite to run with. **

      M4 (Criminals) = With a nice rate of fire and decent damage, this cannon is quickly becoming a Personal Favourite. **

      KSG12 (Cops) = Although a pump-action shotgun, this thing hits like a horse’s hoof to the head – I dubbed this cannon the “Kiss The Ground” shotgun right away. **

      1887 = Although powerful, this old-west-style shotgun shoots slow – when compared to its’ modern-day counterparts – but it is fun to spin it end-over-end a’la Terminator 2 style to reload, once you unlock the ability to Saw Off the Stock. *

      DOUBLE-BARREL SHOTGUN = A true source of unearthly power once unlocked, the DOUBLE-BARRELLED SHOTGUN will make you feel like a living angel of death, as even one barrel’s worth will end an enemy close by; just point this finger of god at an enemy and say “die” – and as long as they aren’t too far away – they will do it for you. Worth the effort to Unlock and a Personal Favourite. **

      SA-58 OSW = I call this “The Recoil Machine”, as unless you fire one bullet at a time, you will be covered in rifle Recoil.

      SCAR-H (Cops) = This silence-able machine gun has some recoil, but it “levels out” and can be compensated for, allowing you to enjoy the high damage output and decent accuracy (especially if ‘tap-shooting’ for short bursts). *

      FAL (Criminals) = Although this rifle has a fair amount of recoil, it seems to have high damage output – if it can be compensated for, this could be a nice heavy-hitting weapon to run with. **

      HCAR (Cops) = With a medium amount of recoil, it “levels out” and can be compensated for, allowing you to enjoy the high damage output and decent accuracy (even during continuous fire, if you can control the muzzle). **

      HK51 (Criminals) = Although it has a bit of recoil, this silence-able rifle has a nice ‘smooth’ feel to it. **

      SG510 (Cops) = With a nice feeling of accuracy (aimed fire, with recoil compensated for) it also feels like a decently-hard-hitting weapon – this could be a new Personal Favourite for me. *

      M39 EMR = With a little less accuracy than the other Battle Rifles, the M39 EMR ‘feels’ a bit smoother though, with a nice rate of fire and the ability to be silenced – it’s just too bad it doesn’t have Extended Magazines available, as it always feels like it’s running out of ammo just a tad too soon. *

      M1 = The World-War-2-era M1 is a unique rifle that is fun to play and easy to use, with its’ high accuracy and unique report [sound] – if only it could be scoped (and silenced).

      Mp7 = Although this silence-able PDW shoots very fast, you have to be in Close-ish Range or else you’ll just be burning through your ammo.

      MP5SD = This pre-silenced SMG is fun as hell to use, with its’ fast firing rate, good accuracy and decent damage; I like to run this with an IRNV scope and Extended Magazines, never letting the enemy know what is raining bullets down upon them until it shows up on the Kill Log. **

      RO933 BLK = [N/A, Haven’t Unlocked Yet, sorry]

      AWS = A pre-silenced but slower-shooting, medium-to-long range rifle, with what feels like medium-ish damage, even though the in-game listing has it as “high damage” –  perhaps this one gets better after a few Unlocks, it felt pretty under-powered and a little inaccurate to me (but this could be the slower bullet speed due to the built-in silencing barrel).

      M1903 = This World-War-II-era rifle, reminiscent of Saving Private Ryan, comes ‘pre-loaded’ with a Straight-Pull Bolt (allowing you to shoot again without going out of a scope, which Unlocks in 20 kills) and can eventually Unlock a Silencer after 50 kills – but even though I read it is supposed to be powerful against vehicles, it shoots a little too slow and does too little damage to infantry, for my personal liking – maybe you’ll have better luck with it.

      MAMMOTH GUN = [N/A, Haven’t Unlocked Yet, sorry]



      SYNDICATE GUN = [N/A, Haven’t Unlocked Yet, sorry]

      A-8s = With only one arrow to fire and a looong reload time, the “Harpoon Gun” can still be a blast to play with, as it is fun as hell to kill someone with this unique weapon that won’t make you show up on the mini-map at all – it is just that you will probably die too (while reloading). **

      45T = This pistol doesn’t seem to do much damage, nor does it shoot very fast – but that slow rate of fire gives it decent accuracy.

      .40 PRO (Criminals) = While this pistol is decently accurate, it only does mediocre damage and it doesn’t fire very fast – another enemy will probably kill you before the one you are shooting at dies, unless you ‘get the drop on them’.

      M1911A1 (Cops) = While it doesn’t shoot very fast or do above medium-ish damage, this WWII-era pistol seems to be decently accurate – but it will win no awards.

      BALD EAGLE = With huge damage output, this ‘Hand Cannon’ will feel like you are wielding a hand-size shotgun – too bad it can’t be silenced or have longer scopes put on it. *

      T62 CEW = Only one word for this one-hit-disable, “non-lethal” (it counts as a ‘kill’ for Patches and Assignments) weapon that makes all others respect your authority: Fun. **

      TRACKING DART = The Tracking Dart is mainly for ‘tagging’ opponent vehicles so that they can be seen by literally everyone – and RPGs will ‘lock on’ to them too – it even works on people! *

      FN57 = While this little guy shoots fast, it doesn’t seem to do a heckuva lot of damage – getting fast headshots makes up for it though. *

      G17 Race Pistol = A great little dealer of damage, it can shoot as fast as you can click – too bad there are no options for scopes or silencers whatsoever. **

      DUAL VZ.61 = Holding two of these “Czech Uzis” akimbo, you will feel like you are in a John Woo movie – only the inaccuracy will force you to run up close to everyone – but it will be fun doing it. *

      MP5K = Fast-shooting and if you can compensate for the recoil, pretty accurate – it even works great silenced. *

      M/45 (Cops) = Not as ‘smooth’ handling as the MP5K, this SMG feels ever-so-slightly more accurate and has decent damage, to boot. *

      MPX (Cops) = A fast-shooting and fun smg to run with, it seems to have a little less recoil than the other SMGs but doesn’t ‘feel’ as accurate, if that makes any sense – it is still pretty good and if you are able to compensate for recoil, a nice gun to use. *

      K10 (Cops) = Insanely insane with an insane firing rate, it has been literally only for the insane since the Beta – and maybe those who don’t like keeping bullets in their gun – heaven help anyone if you point this at their head. **

      FMG9 = Suppress-able at 90 kills, this fast-shooting SMG ‘feels’ more accurate than its’ kindred, especially after unlocking the Laser Sight and some Scopes – and with a unique stock animation, it is a ‘fun’ weapon to run with. *

      M1A1 = Although it can never be silenced and therefore will always give your position away when you fire, you probably wouldn’t want to silence this variation on the “Tommy Gun” as it is a pleasure to listen to the unique, heavy-hitting sound this World War 2 staple makes – it is slow to reload but has a decent firing rate and decent punch. *

      SCORPION = A fast-shooting gun (almost as fast as the K10 it seems), this silence-able fella ‘feels’ ever-so-slightly less maneuverable than its’ brethren – and it does a bit less damage, too – otherwise, it would have been a Personal Favourite (I have almost unlocked the Suppressor already on it). *

      Mp7 = Although this silence-able PDW shoots very fast, you have to be in Close-ish Range or else you’ll just be burning through your ammo.

      UMP45 (Criminals) = Although slightly more accurate feeling, it also feels like it shoots slower and hurts a little less than similar weapons.

      UMP9 = Silence-able after 70 kills, this SMG ‘feels’ a little bulky to wield, but seems like it does a notch more damage than its’ counterparts. *

      UZI (Criminals) = Silence-able but unfortunately “The Uzi” in-game seems different than it does in the movies – it shoots far slower than on the big screen, but it is also more accurate here. *

      M5 NAVY (Cops) = Making you feel like you’re in your own 80’s movie, the M5 NAVY packs a punch and seems to keep accuracy even out to mid-ranges (aimed or not) – quickly making this a Personal Favourite. **

      M12S (Cops) = “The Spaghetti Uzi” ‘feels’ ‘clunky’ and a ‘bit’ ‘inaccurate’ to me, ‘but’ it seems to have a ‘few more’ bullets than ‘similar weapons’, which ‘mostly’ ‘makes up for it’, quote marks. *

      AUG PARA (Criminals) = While this Criminal-only SMG ‘feels’ like it does decent damage and is fairly accurate, it ends up being only ‘mediocre’ in… well.. Everything.

      MP5SD = This pre-silenced SMG is fun as hell to use, with its’ fast firing rate, good accuracy and decent damage; I like to run this with an IRNV scope and Extended Magazines, never letting the enemy know what is raining bullets down upon them, until it shows up on the Kill Log… **

      MX4 = Although very ‘average’ in all stats in-game, the stylish MX4 ‘feels’ like it is an efficient damage-wielding gun that is fun to use for some reason – I just kept on using it, eventually unlocking almost everything I wanted in each Attachment category, despite losing many shootouts with it.

      M1 = The World-War-2-era M1 is a unique rifle that is fun to play and easy to use, with its’ high accuracy and unique report [sound] – if only it could be scoped (and silenced).

      RO933 .300 BLK = [N/A, Haven’t Unlocked yet sorry]

      M110K5 = [N/A, Haven’t Unlocked yet sorry]

      1887 = Although powerful, this old-west-style shotgun feels slightly slow when compared to its’ modern-day counterparts – but it is fun to spin it end-over-end a’la Terminator 2 style to reload, once you unlock the ability to Saw Off the Stock. *

      AWS = A pre-silenced but slower-shooting, medium-to-long range rifle, with what feels like medium-ish damage, even though the in-game listing has it as “high damage” –  perhaps this one gets better after a few Unlocks, it felt pretty under-powered and a little inaccurate to me (but this could be the slower bullet speed due to the built-in silencing barrel).

      M1903 = This World-War-II-era rifle, reminiscent of Saving Private Ryan, comes ‘pre-loaded’ with a Straight-Pull Bolt (allowing you to shoot again without going out of a scope, which Unlocks in 20 kills) and can eventually Unlock a Silencer after 50 kills – but even though I read it is supposed to be powerful against vehicles, it shoots a little too slow and does too little damage to infantry, for my personal liking – maybe you’ll have better luck with it.


      MAMMOTH GUN = [N/A, Haven’t Unlocked yet sorry]


      SYNDICATE GUN = [N/A, Haven’t Unlocked yet sorry]

      A-8s = With only one arrow to fire and a looong reload time, the “Harpoon Gun” can still be a blast to play with, as it is fun as hell to kill someone with this unique weapon that won’t make you show up on the mini-map at all – it is just that you will probably die too (while reloading). **

      .38 SNUB = Seen in almost any cop movie between 1970 and 1990, this little guy fires fast, ‘moves’ smoothly and is nice and accurate – but it better be because you only get five shots to work with – and there are hardly any add-ons for it at all. *

      .44 MAGNUM (Criminals) = The Classic is here, from Movies to Real Life mayhem, the “fourty-four” is a hand cannon of damage to all it gets pointed at, nuff’ said. *

      .410 JURY = While not the fastest firing, this little bad boy is literally a hand-size-shotgun (it fires small shotgun-style shells) and since it is smaller than the Fourty-Four and The Eagle – but seems to blast out the damage even out to close-to-medium ranges – this weapon is fun-as-hell to run with. A Personal Favourite. **

      .357 RS (Cops) = While still a “magnum” like The Fourty-Four, it doesn’t seem to do quite as much damage – or have the range the .44 MAGNUM has – but it has a bit more ammo at 8 rounds.

      T62 CEW = Only one word for this one-hit-disable, “non-lethal” (it counts as a ‘kill’ for Patches and Assignments) weapon that makes all others respect your authority: Fun. **

      TRACKING DART = The Tracking Dart is mainly for ‘tagging’ opponent vehicles so that they can be seen by literally everyone – and RPGs will ‘lock on’ to them too – it even works on people! *

      FN57 = While this little guy shoots fast, it doesn’t seem to do a heckuva lot of damage – getting fast headshots makes up for it though. *

      G17 Race Pistol = A great little dealer of damage, it can shoot as fast as you can click – too bad there are no options for scopes or silencers whatsoever. **

      DUAL VZ.61 = Holding two of these “Czech Uzis” akimbo, you will feel like you are in a John Woo movie – only the inaccuracy will force you to run up close to everyone – but it will be fun doing it. *

      R0933 = With a high rate-of-fire and equipped with a few little add-ons ‘out of the box’, the RO933 ‘feels’ smooth and easy-to-use, even if it isn’t the fastest killer. *

      AKS74U (Criminals) = With a notch up in damage and a couple notches up in accuracy from the RO933, the AKS74U ‘just feels right’. **

      G36C (Cops) = Having not seen a “G36C” myself since BF3, this felt like it’s ‘little brother’ – a ‘smooth’ to maneuver with, compact, pretty accurate gun. *

      SG553 (Cops) = With the highest average in-game stats than the other Carbines, this weapon should “kick criminal butt” – and that, it does (especially with some Add-ons). A Personal Favourite.**

      CAR-556 = Packing a wallop of hit damage and feeling pretty accurate, even at range in short bursts, I have no idea why I can’t ‘get into’ using this gun more – perhaps it is the ‘harsh’ sound it makes? LOL *

      ACWR = While the in-game stats show it as fairly inaccurate, I found the ACWR to do decent damage, ‘feel’ smooth to use – and do a nice bit of hurt to the enemy (even at range if you can compensate for the bit of recoil). *

      AKM (Criminals) = If you can deal with the huge amount of recoil this gun has, it does seem to have a pretty accurate, crazy-damage, first shot and high-damage short bursts – other than that, it is actually ‘average’ in all stats, in-game.

      M16A3 (Cops) = Accurate and with a fast firing rate, silence-able and reminiscent of “movie M16s”, there isn’t much to not like about this weapon. A Personal Favourite. **

      M416 (Criminals) = This carbine ‘feels’ like it handles a lot smoother than the AKM, feeling more accurate as well, even though the in-game stats are comparable.

      ARM = [N/A, Haven’t Unlocked Yet, sorry]

      L85A2 = With a bit of recoil already, it is accentuated by the pre-loaded 4X scope it comes with – but if you are just ‘runnin-and-gunnin’ with it, it feels like a formidable weapon up close – it just seems to have accuracy problems (bullet spread) at anything other than point blank range.

      MDC (Cops) = With what seems like a high amount of recoil and inaccuracy, the MDC doesn’t seem to live up to its’ stylish look – it ‘feels’ a bit worse than the L85A2, in regards to ‘handling’.

      FAMAS = While quite inaccurate if you just ‘spray-n-pray’, aiming seems to help a lot with this rifle – it ‘felt’ a lot better too, after Unlocking the Extended Magazine – and it seems like it could only improve from there.

      F2000 (Criminals) = This huge wall of metal feels like you are carrying a rocket launcher, but with its’ fast firing rate and decent accuracy, there’s not much to dislike about it – other than it doesn’t seem to ‘hit’ as hard as I would have expected . *

      SAR-21 = In-game, the stats on this weapon are very ‘average’ – and it ‘felt’ that way, except for the accuracy which, especially if you can compensate for it, seems ‘high’, actually – and it only seemed to get better as I Unlocked more Attachments. *

      RPK (Criminals) = With a large magazine size (50) and how this gun ‘feels’ heavy-hitting, while a bit inaccurate at first, I think it can be a formidable weapon after some Unlocks.

      RPK-74 = While comparable to the RPK (of course), the ‘74 ‘felt’ a little more accurate, actually. *

      AUG A3 = The AUG A3 already ‘felt’ pretty accurate, but with ‘included’ 4X scope and if you can compensate for the recoil, it is a pleasure to shoot – too bad it doesn’t seem to do high damage (but about a ‘medium’ amount). *

      M1A1 = Although it can never be silenced and therefore will always give your position away when you fire, you probably wouldn’t want to silence this variation on the “Tommy Gun” as it is a pleasure to listen to the unique, heavy-hitting sound this World War 2 staple makes – it is slow to reload but has a decent firing rate and decent punch. *

      Mp7 = Although this silence-able PDW shoots very fast, you have to be in Close-ish Range or else you’ll just be burning through your ammo.

      MP5SD = This pre-silenced SMG is fun as hell to use, with its’ fast firing rate, good accuracy and decent damage; I like to run this with an IRNV scope and Extended Magazines, never letting the enemy know what is raining bullets down upon them until it shows up on the Kill Log. **


      M110K5 = [N/A, Haven’t Unlocked Yet, sorry]



      1887 = Although powerful, this old-west-style shotgun feels slightly slow when compared to its’ modern-day counterparts – but it is fun to spin it end-over-end a’la Terminator 2 style to reload, once you unlock the ability to Saw Off the Stock. *

      AWS = A pre-silenced but slower-shooting, medium-to-long range rifle, with what feels like medium-ish damage, even though the in-game listing has it as “high damage” –  perhaps this one gets better after a few Unlocks, it felt pretty under-powered and a little inaccurate to me (but this could be the slower bullet speed due to the built-in silencing barrel).

      M1903 = This World-War-II-era rifle, reminiscent of Saving Private Ryan, comes ‘pre-loaded’ with a Straight-Pull Bolt (allowing you to shoot again without going out of a scope, which Unlocks in 20 kills) and can eventually Unlock a Silencer after 50 kills – but even though I read it is supposed to be powerful against vehicles, it shoots a little too slow and does too little damage to infantry, for my personal liking – maybe you’ll have better luck with it.

      MAMMOTH GUN = [N/A, Haven’t Unlocked Yet, sorry]



      SYNDICATE GUN = [N/A, Haven’t Unlocked Yet, sorry]

      A-8s = With only one arrow to fire and a looong reload time, the “Harpoon Gun” can still be a blast to play with, as it is fun as hell to kill someone with this unique weapon that won’t make you show up on the mini-map at all – it is just that you will probably die too (while reloading). **

      92FS = Silence-able but not the fastest-shooting pistol, nor the most damaging – it does seem accurate though, if you can compensate for the recoil – maybe it would become something worthwhile after some Unlocks.

      P226 (Cops) = Although fairly fast-firing, it is somewhat inaccurate – I would say it is the ‘slightly faster but less accurate version of the Criminals-only CZ-75’ if I had to compare it.

      CZ-75 (Criminals) = Although fairly accurate, it is somewhat slow-firing – I would say it is the ‘slightly slower but more accurate version of the Cops-only P226’ if I had to compare it.

      G17 = Nicely accurate and firing as fast as you can click, it seems, the G17 became an instant Personal Favourite. **

      FN57 = While this little guy shoots fast, it doesn’t seem to do a heckuva lot of damage – getting fast headshots makes up for it though. *

      G17 Race Pistol = A great little dealer of damage, it can shoot as fast as you can click – too bad there are no options for scopes or silencers whatsoever (other than the red dot sight it comes with). **

      T62 CEW = Only one word for this one-hit-disabling “non-lethal” (it counts as a ‘kill’ for Patches and Assignments) weapon that makes all others respect your authority: Fun. **

      TRACKING DART = The Tracking Dart is mainly for ‘tagging’ opponent vehicles so that they can be seen by literally everyone – and RPGs will ‘lock on’ to them too – it even works on people! *

      DUAL VZ.61 = Holding two of these “Czech Uzis” akimbo, you will feel like you are in a John Woo movie – only the inaccuracy will force you to run up close to everyone – but it will be fun doing it. *

      M67 FRAG = With decent range, ‘The Poison Apple’ does huge damage – I think it’s killzone has been increased since Beta – a room-clearer (as long as they are in line-of-sight), but you only get one. *

      M18 SMOKE = While it doesn’t damage anyone, it does provide some good ‘cover’, as it blocks not only seeing people but also spotting.

      M84 FLASHBANG = While sounding very useful at first, with the faster pace and highly mobile opponents in the convoluted spaces of Hardline, having an effect with this is rare – although I have had it used on me and have seen people not able to see well for the short time it is in effect (looking around or shooting aimlessly) – it is very rare to be helpful it seems, but it happens.

      GAS GRENADE = Quite useful, as it blurs the view of the enemy (affecting their aim as well) and sometimes a killer (albeit slowly) – unless you want to be affected yourself, put on a Gas Mask Gadget. **

      INCENDIARY GRENADE (Cops) = Create your own “Napalm Pond” with this grenade-of-fire, which has a good range and good ‘spread’ (the area of effect is fairly big) – the only drawback is that people have to stay in it for a bit to die and some could have Fire Resistance Masks to nullify it (but that is only the Operator Class and only if they have the Robbery Expansion/DLC). *

      MOLOTOV (Criminals) = The ‘homemade’ version of the Incendiary Grenade, it has the same area of effect and does the same damage, it seems – and could be nullified by the FR Mask (but as above, that is only the Operators and only if they have the right Expansion/DLC). *

      THROWING KNIFE = Slightly slower to deploy and slower to travel than expected, these types of knives are fairly heavy [in real life, I used to own one when I was younger] so they have some drop to account for; but your opponent will die when one knocks them over, making these little guys fun as heck to use. **

      BASEBALL BAT (Criminals?) = No matter where you grew up in the world, you will know how to wield a wooden stick – which means this guy can come out fast and keep on swingin’ – do it from behind for a Takedown. *

      POLICE BATON (Cops) = A staple of Authority worldwide and resembling the Japanese ‘Tonfa’, this bad boy will knock out a perp in two hits if you don’t take him down from behind. **

      NIGHTSTICK (Cops) = Like a Police Baton without the little handle, the Nightstick feels fast to use, if a bit mundane to look at.

      BLACKJACK (Cops) = Although still small and slim, this little guy feels ever-so-slightly slower than the other ‘sticks’, for some reason.

      COLLAPSIBLE BATON (Cops) = I had no idea there would be such a long delay to deploy this little fella, since he’s so short…but don’t worry he becomes longer.

      SHOVEL = As a farming tool, I feel that it has a sufficiently-long delay time to whip-it-out… and that’s enough double entendre for now.

      GOLD CLUB (Criminals?) = Feeling like it wields ever-so-slightly slower than say, a baton or bat, it is still wicked fast – and you can do a non-lethal takedown (from behind), to Interrogate the enemy (finding out their positions on the map). *

      LEAD PIPE (Criminals?) = Quick to draw and with a somewhat-satisfying ‘clunk’ when you hit an opponent, this guy is fast becoming a Personal Favourite. *

      SLEDGE HAMMER (Criminals) = Slow and heavy to draw, this baby packs a mean punch once it does show its’ presence on the battlefield – a one-hit kill, it also takes down doors and crumbles thin walls with ease. *

      BREACHING HAMMER (Cops) = The lawful version of a Sledgehammer, this big boy is also slow and heavy – but it forces others to ‘respect your authoritah’ once drawn as it one-hit-kills and takes down doors and thin walls with ease. *

      CROWBAR (Criminals?) = If you’ve lived in any industrialized country for a time, you know what a crowbar is and what it can do – and while not seeming quite as quick-to-deploy as say, a bat or a baton, the muffled ‘donk’ sound it emits when hitting someone makes this weapon a pleasure to work with. **

      KNIFE = Fast and deadly, nuff’ said.

      SHANK = A weapon born out of necessity, the Shank is fast and deadly and other speedy and dangerous words… you get the point – or rather, they will. *

      BOWIE KNIFE = This classic weapon, interestingly named after an owner (not its designer) feels ever-so-slightly slower than its’ other bladed brethren.

      CARBON FIBER = Although sleek and stylish looking, there is an ever-so-slight delay to deploy this bad boy – but it does seem to have a unique takedown animation that can happen.

      SCOUT = A fast knife that will cover your hands in blood if repeatedly wielded in a cluster of enemies.

      SEAL = It feels ever-so-slightly slower than say, the Scout Knife, but it is still ‘wicked bad’, as it should be.

      SURVIVAL = With an animation similar to the Bowie from the back and a seemingly-unique kill animation from above [that I have seen so far], this knife works well, even if it does seem ever-so-slightly slower than the other knives, for some reason.

      TRENCH = With a ‘side animation’ similar to the Shank and a ‘front animation’ similar to the Bowie [that I have seen so far], the look of this fella makes it a touch more satisfying to kill with. *

      ACB-90 (Criminals?) = With side-killing animations similar to the Shank and rear-killing animations similar to the Bowie [that I have seen so far], it does seem to deploy pretty quickly. *

      DEVIL’S TOOTHPICK = The motions for using this ‘asylum invention’ on people are more ‘hectic’ and seem to shout “mayhem” (you stab less and hack more, it appears).

      FIRE AXE (Cops?) = Live out your Team Fortress 2 “killing people who make W+M1 jokes” Pyro urges, or perhaps your childhood dream of being a “Firemans” (or a “Firelady”) with this slow-to-wield but ‘kick-axe’, axe. *

      MACHETE = This traditional and practical knife seems to deploy quite slowly – although it does great damage and appears to kill in one hit [so far].

      CLEAVER = While not as slow to use as say, the Machete or Axe, it is still “medium-slow”, a lethal takedown (even from behind) – but it doesn’t seem to have any ‘unique’ animations [that I have seen so far].

      KARAMBIT = Fast and Deadly, there really is nothing else to say about this ‘little devil’ other than those two words – really, I’m not just being lazy here. *

      INQUISITION SWORD = Slow and Heavy to wield – but a one hit kill as you overpower your foe – be sure to shout “There Can Be Only One” in real life when you use it for maximum fun-ness. **

      When the Betrayal Expansion was released in March of 2016, a Battlelog Post stated: “Now that various weapons have been released to all classes with the base game update, you can pair a Mechanic with a sniper rifle, or an Enforcer with an SMG. You might not be as effective as you would with your class weapon, but the option is there.” Meaning, if you are utilizing a Weapon that is normally ‘outside’ of your Class, you will be using it with reduced effects!

      Again, as stated above, I would like to do the Gadgets (Class Special Tools) as well, sometime in the future – but for now, enjoy these little summaries of the Main Weapons available, to give you an idea of them if you are a newer player, or to help you in finding something that fits your playstyle (eg. ‘slow and hard-hitting’ or perhaps ‘fast-shooting with lighter damage’, and so on) – hopefully this information will help you out in some way. Enjoy – get in there for the Double XP Event on now – and See You In The Game!

      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)

      TRADITIONAL DECORATIONS CHARMING HOME IN GOTHENBURG

      TRADITIONAL DECORATIONS CHARMING HOME IN GOTHENBURG

      TRADITIONAL DECORATIONS CHARMING HOME IN GOTHENBURG

      Raise your hand if you’re a fan of traditional interior design schemes. Because today we are proud to present a wonderful house of fascinating details are located in Gothenburg, Sweden. Seen on Skeppsholmen, the project has a nice open living room, which covers the dining room, as well as the terrace and garden. On the second floor above the living room is furnished with a bedroom in the attic, and storage facilities well. Basement can accommodate storage / boiler room and laundry area with washing machine. The entire house is a charming and traditional, because of the presence of many moving parts in wood and other interesting colored decorations. We invite you to explore all and be inspired!

      TRADITIONAL DECORATIONS CHARMING HOME IN GOTHENBURG

      TRADITIONAL DECORATIONS CHARMING HOME IN GOTHENBURG

      TRADITIONAL DECORATIONS BEDROOM CHARMING HOME IN GOTHENBURG

      TRADITIONAL DECORATIONS BEDROOM CHARMING HOME IN GOTHENBURG

      TRADITIONAL DECORATIONS KITCHEN CHARMING HOME IN GOTHENBURG

      TRADITIONAL DECORATIONS KITCHEN CHARMING HOME IN GOTHENBURG

      TRADITIONAL DECORATIONS BATHROOM CHARMING HOME IN GOTHENBURG

      TRADITIONAL DECORATIONS BATHROOM CHARMING HOME IN GOTHENBURG

      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.

      3 Favorite & Underappreciated Apps

      I recently stumbled on an adorable blog called “Thirsty Firsties,” and Kelly, the author, is hosting a linky party about iPad apps.

      The rules are to share three apps – one free for classroom use, one paid for classroom use and one favorite app for personal use. She’s also giving away an iTunes gift card as part of the linky, so be sure to check out her blog and join in the fun!

      I’ve already shared many of the apps that I love and use in the classroom. See, for example, my list of favorite paid apps and my list of favorite free apps. So today, I’m branching out to share some of the apps that I’ve used and enjoyed this year that I haven’t really talked about before.

      Favorite Free App – Spelling City

      Vocabulary Spelling City is a great app for teaching students vocabulary or spelling words. It has a variety of engaging games, and it can be used by students at all levels. The app itself is free and has a lot of functionality on its own. If you are a premium subscriber to Spelling City, however, it’s a great complement to the activities you assign your students each week. I had my students doing activities on this app almost daily, and our differentiated weekly spelling tests were done entirely through this app (with the teacher premium subscription).

      Favorite Paid App – Marble Math

      Marble Math is a fun and challenging math game that addresses a broad range of math computation skills. I’ll confess that I’ve even found myself playing it far longer than a typical “teacher test-drive” would require. The object is to navigate a marble through a maze by solving a variety of problems. It includes fractions, decimals, equations, and negative numbers, so this is probably best for grades 4 and higher. Of all of the apps on our iPads this year, this was the one that students seemed to gravitate toward most in their free time.

      Favorite Personal App – Feedly

      In the debate between Feedly and BlogLovin, I’m coming down on the side of Feedly for one major reason — I LOVE the iPad app. It’s really easy to flip through and navigate, it rotates, and it doesn’t seem to crash as much as BlogLovin did. In fact, I’ve never had a single problem with it. I don’t tend to comment on blogs as much from my iPad, so I can’t speak to that aspect of comparing the two. Usually if I’m browsing blogs on my iPad, I’ll mark the blogs that I want to comment on and comment through my computer later on. So for the sheer visual appeal of the app for reading blogs, I’m a big fan. This has become one of my favorite go-to apps on my iPad.

      Now it’s your turn. What are your three favorite apps? I’d love to hear about them, and be sure to link up with Kelly over at Thirsty Firsties if you get a chance. She’s running the contest for the iTunes gift card through Monday.

      And don’t forget to link up with my Teacher Toolbox Trio celebration as well! I can’t wait to discover more awesome classroom resources from TpT!

      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.

      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 mainly because the source itself is of a low quality (many streams are highly compressed and there is not much ‘extra’ compression artifacts produced by recording it in a lower quality/bitrate, especially if you are going to downsize for the final output video).

      For most games, I found I could go down to 70% Quality comfortably – as long as the resolution stayed ‘higher’ [720p or higher]. With lower resolutions, the bitrate/quality reduction means too many ‘casualties’, as 30% of a 1080p recording isn’t that many pixels when you consider the screen size; but one-third of a 480p recording is a huge amount of the already small screen being ‘lost’ to compression. Thus, with some testing (again to what looks “ok to me“) I arrived at a middle ground of 864p, which maintains decent clarity of text and is large enough to discourage overcompression of darker/flatter areas. For keeping recorded files small and downsizing to 720p HD, it looked fine to me in tests – and on some games, doesn’t look that bad even if you wanted to upsize to 1080p HD (clear text was maintained, etc).

      So, enjoy this first installment in an ‘unofficial’ Video Series here at The Game Tips And More Blog: “Raw Gameplay” of Battlefield Play4Free. If you like the game, play it, tell others about it and buy some stuff from the Online Store and support it!

      See You In The Game!

      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.

      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.’

      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.]

      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.

      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.

      SWIMMING POOL DESIGN IDEAS GERRR……

      SWIMMING POOL DESIGN

      SWIMMING POOL DESIGN

      Here are some tips on how to keep your energy bill is lower and save valuable resources of the Earth at the same time.

      * Heating your swimming pool: Depending on where you live and heat that is during the spring months and summer, you may not need to heat your pool as often as you think. The houses are in hot desert climates and do not need to heat the pool at night or when he decided to entertain. By heating the water, taking into account alternative methods of heating used to heat water. Energy from solar panels on your home is an excellent way to harness the sun’s energy to heat your pool.

      * Cleaning the Pool: Many use automated equipment, which operate in the pool when the pool is empty. While helping to keep the pool clean when you’re in, but also the use of electricity 24 hours a day. Try to reduce the frequency to an automatic cleaning to be used. Also choose to use less chlorine, and to consider alternatives such as cleaners, detergents, ozone. Keep the cover over the pool when not in use also helps keep the debris in the air cleaner, leaves and twigs.

      * Keep all plastic and vinyl toys away from the game: Even if I do not believe that the maintenance of the environment around the pool with pool toys the child is also important. Many pool toys are made of vinyl or PVC, also known as polyvinyl chloride. These types of toys, release toxins and chemicals hazardous off-gas. Try to select the pool toys that are made from natural organic materials and the safety of your children, and help keep the pool a greener place to play in.

      * Use other sources of water in your pool: In your geographic area, using other methods to collect water in your home into account. Options could include rainwater that can be used to fill your pool, and the plumbing in your home for showers, baths, basin and toilet. This measure can help you reduce your water bill and conserve water on Earth. For many municipalities, geographic, you can earn additional benefits by LEED, or the benefits of saving tax on income tax time. Greywater reuse for your home is a viable option for many homeowners.

      Owning a pool should be an enjoyable experience, after all, you deserve to relax and entertain in the warmer months of the year. Despite owning a pool should not be at the expense of its portfolio, the precious resources of the Earth or the health of your family. Follow these tips to green the pool and enjoy all the benefits of reading and resting in the sun.

      SWIMMING POOL DESIGN

      SWIMMING POOL DESIGN

      SWIMMING POOL DESIGN

      SWIMMING POOL DESIGN

      SWIMMING POOL DESIGN

      SWIMMING POOL DESIGN

      Trip to Hyderabad cont…..

      The assignments are over and I am on my way home. The drive from Chilakaluripet to Vijayawada was uneventful; so was the flight back to Hyderabad. I had arranged to be picked up and was met at the airport; the drive back from the Hyderabad airport to my guest house was not usual as the vehicle I traveled did not have air conditioning. So my senses were overloaded by the melting pot that is India; the sights, the sounds and the smells greeted me along the way to my guest house. The only disconcerting factor was the pollution levels. The smoke from the vehicles combined with the dust that they kicked up hung as an orangish grey cloud over the city. There were times that I found it difficult to breathe so had to cover my mouth and nose.

      On reaching my guest house I packed all my bags and turned in for the night as I had to get up at 3.30 AM to start my last leg of the journey. Before turning in I had spoken to the driver who was supposed to drive me to the air port in the morning. As a matter of caution I obtained his mobile number for contingencies. He faithfully promised to be there at 4.20 AM to drive me to the airport. The plan was that I had to be at the airport one hour before (Domestic flight from Hyderabad to Chennai) and it took one hour to drive to the airport.)the scheduled time of 6.20 AM

      The next morning I was ready by 4.20 and SMSed the driver; then came 4.30 still no driver. I got a bit concerned since we had not planned for any delays. So I went to the security post of the compound and hailed the security. As usual the security guard was huddled up in a corner of the security hut fast asleep. I woke him up and found that he did not speak a word of English. So using sign language and my broken Hindi/Urdu managed to convey the situation to him; finally he got on his bike (Literally) and went and woke the driver who slept in the other corner of this large compound.

      I left for the airport around 4.50 AM and made it on time for the flight. The rest of the journey went as scheduled and without incident. I am back at home; and finishing all my reporting before the next assignment.

      DESIGN ROOM HOTEL LE ROYAL MONCEAU

      DESIGN ROOM HOTEL LE ROYAL MONCEAU

      DESIGN ROOM HOTEL LE ROYAL MONCEAU

      Parisian palace since 1928, the hotel Le Royal Monceau offers a revival directed masterfully by Philippe Starck Different! Parisian palace Since 1928, The Hotel Royal Monceau Dining Room Offers revival has masterfully directed by Philippe Starck Different! It is the feeling that one can have by browsing the different areas of the vast Royal Monceau A desire a little crazy and infinitely poetic break with custom, to avoid chokepoints, to welcome the shift, and while cherishing the precision and perfection, displaying a fondness for the panache and daring, fantasy and excess It Is The Feeling That One Can Have by browsing The Different Areas Of The Will to VAST Royal Monceau sample christmas tree decoration and Slightly Crazy With infinitely poetic break custom, to Avoid chokepoints, to Welcome the shift, and while cherishing The precision and perfection, displaying a fondness pour la panache and daring, fantasy and excess.

      37 Avenue Hoche, 08. 37 Avenue Hoche, 08. Champs Elysees, 75008 Paris Champs Elysees, 75008 Paris

      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.

      Workout Anytime in Global Atlanta

      Workout Anytime in Global Atlanta

      WORKOUT ANYTIME was recently featured in Global Atlanta. The article highlights Atlanta based fitness center chain, Workout Anytime adding its first location in Canada this fall. It mentions the new location in Calgary, Alberta scheduled for an October opening. Randy Trotter was quoted about the success Workout Anytime is planning to bring Canada. It also mentions Dustin Taylor and Jeff Gellatelly are the mast franchisees for the new location and grants them rights to open Workout Anyime centers in the provinces of Alberta and Saskatchewan.

      You can view the full article here. 

      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

      Trip to Hyderabad cont…….

      Wow what an assignment! I must say that I have experienced similar assignments in the past in other sectors. However for this sector (development sector) it was a first. As a consultant you have to be on guard all the time when doing an Organization Capacity Assessment (Very similar to a “Due Diligence” in the private sector); if the client wants to mislead you, it can be done quite easily. In my case I was confronted with just that.

      Things that should look out for are:

      1. Uniformity in questioners
      2. Having sets of files pre prepared for you (always ask for random files)
      3. When interviewing staff they have uniform answers or say very similar things (always ask to speak to random sample of staff and triangulate your findings; include speaking to other stakeholders as they will be a be useful source of information)
      4. Taking a long time to locate files and other documents when you request for them
      5. Key staff suddenly taking ill and not being available for interviews
      6. Acting “stupid” or not seem to understand what you are requesting for or saying

      These things must be handled very diplomatically otherwise you will not be able to complete the assignment. Do not have a “knee jerk” reaction, observe very well and collect enough specific examples so that you have a basis for doubting what is presented to you. At the same time you must see if this deception is systematic or simply put up for this occasion.

      If it is systemic you now have a real problem; you will not be able to decipher what is “genuine” and what is “false.” My recommendation is at this point you should seek clarifications from the person who hired you as well as speaking to the decision makers of your client. A temporary halt to the assessment will be in order to do this discretely. Suggest you take prudent steps based on your clients feedback.

      However if you feel it is a put up for this particular assessment then your task is easier and it should be handled with the management of the organization that you are assessing. (Don’t forget you still need to advice your client regarding this unexpected turn of events) As this would be difficult situation for some consultants to handle; I suggest a cautious but a very direct approach. This will reduce the space for excuses by the staff. Since it will come as a surprise to them the staff of the organization you are assessing will also not be able to gang up on you to defend themselves. Make sure that you do not engage in a long dragged out discussion, be short and to the point. If handled properly it should bring about normalcy to the process.

      If however you do not feel comfortable to take a direct approach you must then document both versions of the process i.e.

      1. The results that are shown by the staff of the organization
      2. Your observations and reservation of those results

      This however will not be very useful in the end; as it will not provide the right results to take decisions the assessment was supposed to deliver in the first place. In some rare cases you may need to repeat the assessment to get the right results.

      In my case it was the latter and I did confront the staff and the management regarding it. There was an attempt to defend the position but it was not successful; things returned to an acceptable level of normalcy and I was able to complete the assignment.

      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.

      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.”

      Free Weekend – Overwatch and Fallout 4 [Notification]

      Just a quick notification for those that didn’t know, that this weekend is a Free Weekend for two great games: Overwatch by Blizzard Entertainment and Fallout 4 by Bethesda Softworks.
      To commemorate this amazing alignment of the planets that these two behemoths occupy, I created this ‘Mash-Up’ Image Header as a Reminder, which I will release as a Full-Sized Wallpaper, for fans of these two franchises, once it is complete… Soon™

      A big fan of both companies’ products, I was so excited about it – but I haven’t had a chance to play yet! So, I’m trying to help out all of you fellow gamers and notify you that these games are Free and Playable all weekend – including being sold at lowered prices – but it’s almost over! Get out there and jump in – and have fun! GOGOGO

      See You In The Game!

      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.

      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

      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.

      The Amazing Power of Focus

      I frequently like to put on music while I work, and I sometimes do that in my classroom, too. I’ve rotated through many Pandora playlists, and I use Spotify a fair amount. I like the music on those sites, but they’re more for entertainment than work.

      I’ve finally found a resource that really seems to help me and my students get into the zone and focus.

      Let me introduce you to my favorite new website, [email protected]

      This website allows you to listen to instrumental music from a variety of genres that has been specially selected to get you into a state of “flow.” The music is sequenced in an order that draws on neuroscience and research about the impacts of music on productivity. They have a huge section documenting the science behind the playlists. 
      I tried this site while reading some really dense texts for a PhD class, and I really felt like it helped me stay focused and productive. I cruised through the articles in record time! I also had it playing while I worked on writing this morning, and I do feel like it’s impacting my personal productivity. It seems to be helping my students as well. 
      They have two membership levels — a free version and a paid version. The free version gives you 60 minutes of each playlist before stopping. You can listen to the playlists multiple times, but it will always be the same playlists. The paid version allows you to set a timer, customize playlists, listen to unlimited music, and track productivity for $4.99 billed monthly or $45 billed annually. I’m currently using the free version, but I suspect it won’t be long before I upgrade. It’s having a big impact on my productivity. 
      If you like to have music on in the background while you or your students work, I’d definitely recommend giving [email protected] a try. I’d love to hear about your experiences with it in the comments!

      I like www.focusatwill.com so much that I’ve become an affiliate with the site. This means that if you click the links above and subscribe, I’ll receive a very small commission. Regardless, 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.”

      Ten Risk Factors That Cause Food Reactions (1-5)

      The primary cause of most food reactions is incomplete digestion. At almost every meal, we eat foods that we don’t completely digest. The results are disastrous. When we eat foods we can’t digest, we almost always have some type of reaction.

      Food that isn’t completely digested can enter our systems in large food macromolecules that cause a great deal of trouble. The body perceives these macromolecules of partly digested food as foreign invaders, similar to bacteria, viruses, or parasites. Then the body attacks them with the full force of the immune system.

      This immune inflammatory attack creates the symptoms that you hate: fatigue, weakness, heartburn, aching joints and muscles, nasal stuffiness — and false fat.

      There are several factors that most often cause incomplete digestion. To get started on the False Fat Diet, you’ve got to understand these factors and avoid them. In order of importance, here they are.

      Risk Factor 1. We eat too narrow a range of foods.

      It’s estimated that the average person gets about 75 per cent of his or her calories from just ten different foods. Most of us have our favourite foods, such as wheat and dairy products, and we rely on them far too much. When we overeat any one food, we exhaust our body’s ability to fully digest it.

      Diet Start

      Risk Factor 2. We eat too many fake foods.

      We eat synthetic foods, such as fake fat and artificial sugar, that are manufactured in factories. No wonder we can’t digest this stuff! Furthermore, most of our packaged foods have been crammed with chemicals that human bodies cannot adequately metabolize. Often, a synthetic food has a long shelf life precisely because it can’t be broken down by nature.

      Risk Factor 3. We have digestive enzyme deficiencies.

      Many people are dangerously low in the enzymes that digest food. Even when these people eat healthy foods, they don’t have enough pancreatic enzymes to break the foods down properly.

      Millions of people haven’t been genetically endowed with the right digestive enzymes to thrive on a modern, industrialized diet. For example, African Americans are ten times more likely than Caucasians to lack the enzyme that breaks down milk. Because a lack of enzymes is a common problem, the False Fat Diet generally includes supplementation with specific enzymes.

      Another cause of enzyme insufficiency is our failure to ingest the natural enzymes that exist in foods. Many whole, unprocessed foods automatically come with the enzymes that are needed to help digest them, but before we eat these foods, we often kill the enzymes by cooking, processing, irradiation, and storage.

      Because it’s important to eat foods with live enzymes still in them, patients on the False Fat Diet tend to eat a lot of fresh, whole, raw foods.

      Another critically important digestive substance that millions of people lack is stomach acid, or hydrochloric acid. Unfortunately, production of this acid decreases as we age, which is why indigestion is more common among older people. Many people mistakenly think they have too much stomach acid, because they often get heartburn — but the opposite can be true. Heartburn can also be a sign of low acid. When you don’t have enough existing stomach acid from day to day, your stomach secretes too much when you eat to make up for the deficiency. Later on, I’ll tell you how to fix this deficiency.

      Risk Factor 4. We eat food that is too refined.

      Too much of our food is stripped of fibre and then shredded, pulverized, powdered — and finally stuck back together again with gluey fillers. By the time we eat it, it’s not much more than a predigested mush of starch and sugar. Unfortunately, this excessive processing often allows the food to rush into the bloodstream before it undergoes the complete digestive process. If this ‘predigested’ food still had its fibre, it would stay in the gut long enough to be fully digested, or it would be carried all the way through the system by the fibre and eliminated. Because of this factor, I urge people to avoid overly refined foods.

      Risk Factor 5. We create our own intestinal problems.

      One of the most common and harmful of these problems is a condition that allows undigested food macromolecules to slip through the intestinal wall. This condition is called ‘leaky gut syndrome,’ and doctors have only recently realized how hazardous it is. A leaky gut‘s wall is more permeable than it should be.

      This permeability can be caused by eating chemical additives and also by drinking coffee or alcohol with meals. If you’ve noticed that you most frequently have food reactions when you have a cocktail with dinner or coffee with breakfast, you may have leaky gut syndrome.

      Another primary cause of leaky gut syndrome is overgrowth of the natural yeast Candida albicans. Candida is usually present in the body and is mostly found in the mucous membranes — especially those in the intestines. It normally stays in balance with other healthy bacteria, but it can get out of control and increase gut wall permeability. It proliferates if you:

      • Take antibiotics, which kill all bacteria.
      • Take birth control pills.
      • Take steroid drugs.
      • Eat foods, such as sugar, that cause yeast to multiply.
      • Eat things that contain lots of yeast, such as bread and beer.
      • Have impaired immunity.

      Candida is a major cause of bloating and often causes a ‘beer belly’ look. In fact, I think that many heavy beer drinkers with beer bellies aren’t nearly as far as they look, but are just swollen with candida, reactive gas, and fluids. I had one patient who lost his beer belly in a matter of days on the False Fat Diet. He was thrilled with his quick response, and it motivated him to stay with the diet.

      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

      WORKOUT ANYTIME in Club Industry

      WORKOUT ANYTIME in Club Industry

      In an article titled, “Reaching Landmark 50 Gyms Open, Workout Anytime Prepares for Rapid Acceleration in 2014” features WORKOUT ANYTIME’s 50th club opening. Along with opening their 50th location WORKOUT ANYTIME is looking at rapid growth acceleration through the 2014 year. WORKOUT ANYTIME’s CEO and co-founder Steve Strickland outlines a few important development metric’s of the year such as in 2013 WORKOUT ANYTIME doubled in locations.
      You can view the full article here. 

      Beautiful Bed Room Design Sample

      Beautiful Bed Room DesignBeautiful Bed Room Design

      Beautiful Bed Room Design MinimalistBeautiful Bed Room Design Minimalist


      Beautiful Bed Room Design ElegantBeautiful Bed Room Design Elegant


      The hottest color of 2010 is Beautiful Bed Room Design which is a strong color that must be used as a complement with lighter tones so as to not overwhelm the space and to make it look classy and fun.In the pictures above you can see a beautiful turquoise interior starting with the chandelier and ending with pillows.It’s a good combination between turquoise and floral tapet from walls.

      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.

      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™!

      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!

      My Trip to Dhaka Bangladesh

      I arrived in Dhaka, Bangladesh on the 24th of March for my next assignment on Financial Management Systems. The organization contracting me has some issues with its financial management system and has received recommendation from the auditors to fix these issues. Further they want to conform to the South Asian Federation of Accountants Standards. So my task is simple. Document the existing practices at the organization and get agreement on the current practices and then recommend changes and improvements to the system.

      Well even though it is simple there can be quite a few things that can pose a challenge to this type of assignment. I already encountered one on the first day of my assignment (25th); which is, in a group of around 20 finance staff it was quite difficult to plot the current financial practices using flow chart symbols as non of them knew the current system in its entirety. It is still work in progress and I hope to have it pinned down during the next working day which is Saturday (Bangladesh uses the Islamic calendar); where the staff have agreed to come to work.

      The last time I was in Bangladesh was way back in January of 2008; so it was good to come back to Bangladesh and to see how things are. I must say that the only thing that looked to have changed is in fact the increase in motor traffic. It takes for ever to commute on Dhaka roads. I am staying at the Ambrosia guest house in Dhanmondi where I stayed during my earlier visits to Dhaka. It felt good to be here where the staff recognize and remember you after a long absence; it really does feel like home when you are greeted by familiar faces.

      Looking forward to the next few days of the assignment; it is scheduled to end in early April and then I have another assignment lined up in the Philippines.

      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.

      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.

      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

      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/  

      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!]

      Tempura Mazel

      Tempura is a Japanese dish. Tidbits are dipped in a batter of flour, water, and egg yolk, sizzled to golden in hot fat (by all means, use your wok for this if you have one), drained, and artistically arranged and served, usually on a doily-lined flat basket. The consistency of the batter (which must be neither too thick nor too thin) and the temperature of the oil (350° is just right) are of the utmost importance. Tempura cannot wait; it must go directly from wok to table.

      Diet Start

      • 5 asparagus, cut into 2 or 3
        long diagonal pieces
      • 1-2 large carrots, sliced 1/4″ thick on diagonal
      • 10 green beans, ends trimmed
      • 2 small zucchini, cut into thick sticks
      • 1 bell pepper, cut into strips, pith and seeds removed
      • 6 shitake mushrooms, soaked in warm water
      • 6 large parsley sprigs, stems removed, dried
      • 4 Nori seaweed, cut into quarters (available in Japanese markets)

      Clean and cut vegetables; make certain they are dry.

      Batter:

      • Ice water
      • 21/4 cups flour
      • 3 egg yolks
      • 11/2 quarts safflower oil (more if using sauté pan)

      Gradually add ice water to flour with a whisk till mixture is the consistency of heavy cream. Beat yolks and whisk into mixture.

      Heat oil to 350° in wok or large sauté pan. Dip vegetables into batter and fry till golden (1-2 minutes). Do not crowd pan. Drain.

      Chilis Mazel

      • 6 fresh green chilis
      • 1 recipe Mazel Cheese Mexican, warmed
      • Ice water
      • 3/4 cup flour
      • 1 egg yolk
      • Safflower oil to deep fry (about 11/2 qts.)
      • 1 recipe of cooked Salsa Mazel

      Slit chilis lengthwise, just long enough to stuff with Mazel Cheese Mexican. Clean out seeds, etc. Stuff with Mazel Cheese mixture and set aside.

      Gently whisk enough ice water into flour to make it about the consistency of heavy cream. Beat yolk with a fork, then whisk into batter.

      Heat oil to 350°. Dip each chili into batter. Cook in oil till golden (1-2 minutes)

      Drain on paper towels.

      Served cooked salsa over chilis.

      YIELD: 2 servings.

      The timing on deep frying is difficult to pinpoint. Variables include size of pan, the amount of oil used, temperature of oil, desired color of finished product, etc. Do not crowd pan.

      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

      Back to School – Math Edition

      It might be time to think about renaming my blog, because I’m really excited about teaching math this year! It all started when I read the book Number Talks over the summer.

      I’ve always understood the importance of mental math and computation strategies, but I’d never really understood how to teach it. It felt like something kids either had or they didn’t. This year, however, I decided that we’d start doing number talks from day #1, and I’m already blown away by how my students are developing as mathematical thinkers. They’re able to solve complicated addition problems in their heads — no paper allowed — and they’re articulating their strategies well. I’ve been introducing a new strategy every 2-3 days, and it’s been awesome. We’ll be moving on to subtraction strategies in a few days, and I have high expectations for that to.

      To help students with the mental math strategies, I made a set of posters that describe each strategy with an example of how it works. There are 20 posters in all — one for each strategy described in the book.

      The complete set is available in my TpT store, and they’ll be on sale for 28% off this weekend as part of the Teachers Pay Teachers back to school sale if you use the code BTS13.

      As I’ve been working on order of operations and number sense with my fourth graders, I also introduced the four fours problem. The premise of the problem is this:
      Using some arithmetic combination of four 4’s, can you write an equation for each of the numbers from 1-100? Here are the rules:
      • You may use any combination of addition, subtraction, multiplication, and/or division
      • You may combine numbers, e.g., use 2 of the fours to make the number 44
      • You may insert decimal points
      • You may use a four as an exponent
      • You may use square roots
      • You may use factorials, e.g., 4! is equivalent to 4 x 3 x 2 x 1 = 24
      • You may use overbars to make a decimal repeat
      • You may NOT use any digit other than a four
      • You MUST use all four 4’s in each solution

      Before I go on, let me give two caveats. 1) I didn’t expect all of my students to be able to handle all of these rules. Square roots, exponents, and factorials are WAY above my fourth graders heads generally, but I did have a handful that could handle it. And there are plenty of solutions to be found that don’t require those operations. 2) This problem freaked out the parents more than it scared the kids, I think. I had a few panicked parents that I had to talk down while we were working on this, but in the end, it was well worth it. My students were so excited about math and problem solving as we worked through this problem. It was homework each night to try to find a few more solutions, and then we’d add to a chart during math class. Look at all that my students accomplished after just two days!

      We’ve filled in a bunch more solutions since then, but of course I left my camera at school this weekend…
      Finally, in honor of the big back to school sale on TpT, I’ve bundled four of my favorite math resources into a back to school math pack for this weekend only. 
      Sold separately, this is $17 worth of products that I’m selling this weekend for $10, but after Monday, the bundle will no longer be available in my store. So if you’ve had any of these on your wish list…

      Hope everyone had a great week! I’m still learning how to juggle grad school with teaching, but I’m hopeful that I’ll still be posting at least once a week.

      Off to start catching up on blog reading and filling my cart for the TpT sale! Have a great weekend!

      Cellulite Breakdown and Essential Detoxification part 2

      Beware the Heavy Metals

      Whether or not you go for music of the same name, heavy metals in your body are something you want to get rid of. These elements, the concentration of which has increased dramatically in our air, foods and water since the Industrial Revolution, can seriously interfere with your body’s metabolic functioning and thus challenge its wellbeing. Mercury tends to suppress the levels of white blood cells involved in the immune response. Cadmium displaces the essential element zinc needed for a great many of your body’s enzyme systems and renders them inefficient and even inactive (including those that build new collagen and elastin for skin and connective tissues). In the West we now have a concentration of lead in our bodies some 500 to 1,000 times that of our pre-technological ancestors. High levels of this heavy metal age us prematurely, interfere with our mental processes, suppress immunity and contribute to depression. Aluminium, another heavy metal, detrimentally affects the central nervous system. It has recently been associated with the development of pre-senile dementia or Alzheimer’s disease.

      Diet Start

      The presence of all of these elements in excessive quantities (and their concentrations in the human body appear to be increasing with each passing decade) generally interferes with the metabolic processes on which good body ecology and therefore the absence of cellulite depends. It is important to do everything you can to eliminate them from your body. (The alginates, forms of fibre found in seaweeds, also chelate heavy metals and adding sea plants to your diet on an ongoing basis is a good idea, after your applefast is finished.) You also need to be aware of ways you can protect yourself from allowing heavy metals to build up in the first place. Here are a few suggestions:

      • Steer clear of tobacco smoke and exhaust fumes
      • Don’t buy fruit or vegetables from shops in the street where they have been exposed to leaded exhaust fumes
      • Don’t cook in aluminium pans
      • Eat plenty of fibre and nutrient-rich vegetables and fruits.

      More Than An Apple A Day

      Now let’s get down to the programme. An applefast can be done by any healthy person provided of course your doctor agrees. It was taught to me twenty years ago by Dr Gordon Latto, a British medical doctor who uses nothing but food and breathing and a few herbs to heal even the most complex and chronic conditions. He is almost 80 and one of the most remarkably healthy and vital men I have ever met. The applefast lasts for two or three days (never more, except under doctor’s supervision). You eat only raw apples — as many varieties as you want — for breakfast, lunch and dinner as well as in between. Eat all you want, but chew well and always crunch up the seeds too. They contain valuable nutrients that help the process.

      During the applefast you need to give up all tea and coffee although you may have as much mineral water or herb tea made with mineral water as you please, sweetened with a little honey if you prefer. The best herb tea of all for The Breakdown is solidago or golden rod which you can get from a good herbalist. Like nettle, it has natural diuretic properties to help shift some of the stored water in your tissues but, unlike nettle, it actually tastes pleasant.

      Don’t be surprised if you suffer the odd headache during this dynamic two or three days clear out. (Especially if you have been a dyed-in-the-wool coffee or tea drinker.) This is a sign that the whole process is happening rapidly. If you do, then take a 20-minute epsom salts bath and lie down in a darkened room to rest for 15 minutes afterwards. (More about this in a moment.)

      External work on your body is important too to trigger the detoxification process. Start now to incorporate skin brushing into your daily routine. After the applefast is over continue doing it but begin to use other techniques as well to enhance lymphatic drainage, to help break up hardened connective tissue, and to keep the detoxification process going while you are rebuilding new, strong connective tissue and ground substance.

      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.

      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?

      And More: A Simple Explanation Why ‘Loot Boxes’ May Be Considered “Gambling”, In Games Like Star Wars Battlefront II, Et Al… [Editorial]

      ((Portions of this article
      may or may not have
      information obtained
      from this unidentified
      Imperial Officer))

      Recently, in the game Star Wars: Battlefront 2 (EA, Dice), there was the introduction of “Loot Boxes”. These are purchasable ‘crates’ that can contain multiple items. These items are generated randomly (RNG, Random Number Generation) and are obtainable by using “RealLife™” Money [my superscript as pun] – and therein lies the problem being discussed.

      In an attempt to explain it simply on a Steam Forum Thread a few days ago, I posted the comment below. I replicate it here, to share with others, so that this whole ‘issue’ may be understood more fully:

      “If I may pop in, to explain the reason why “loot boxes could be considered gambling”; it is due to a few factors:

      – There is an RNG factor in the potential items from the Loot Boxes (the items are random, and some items are worth more than others)

      – The inclusion of the possibility of utilizing RealLife™ Currency to obtain them.
      [Because of this element, more than anything, it could possibly be construed as “gambling”…]

      – Because the items (1) can be exchanged in the game for other items that ‘cost RealLife™ Money (2), they are ‘gambling on the possibility’ that they will ‘save money’ if there are better/higher items in the Box purchased (i.e. they will ‘save money’ if the RNG produces higher/better items in the Box; they will not have to buy much more)

      Together, all three points mean the game essentially has “gambling” within it…
      I assume the reason why some parents are getting upset about it, is that there is a possibility of a Minor using their RealLife™ Money to obtain the Loot Boxes (in any game).

      The solution is simple however; remove the possibility of utilizing RealLife™ money to obtain the Chests/Boxes/etc OR the possibility of getting ‘better items’ that will ‘deconstruct into elements that can accrue to get better items’ (“saving money” if the better items appear via RNG) and there is no longer the possibility of it being “gambling”, as it were.”


      The above points, along with the fact that the ‘items’ can actually affect a players’ performance (i.e. a person with more items or better items can actually live longer or do more damage than someone without the items), is the sum of the whole problem that is upsetting many gamers, the entire issue becoming aflame in the recent release (Nov.17th) of “Star Wars: Battlefront II”.

      Other games (eg. “Team Fortress 2”), handle this concern for the most part by making sure that the items contained in their ‘loot crates’ are only ‘cosmetic items’ (hats, skins, costumes, etc) that do not affect player performance against other human players. It remains to be seen whether the “RNG Factor” involved in such ‘Crates of Loot’ in these other games, like TF2, are going to still become a ‘gambling’ issue, or not.

      Hopefully this helps you dear reader, in understanding the issue at hand and why some people are getting ‘up in arms’ about it at this time. 

      ~Troy from The Game Tips And More Blog

      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!

      Paperless Mission #10: Distributing Student Assignments

      This is the tenth 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 #10: Distribute Student Assignments through Shared Folders

      Once my students had their iPads, I needed to figure out a way to get their work out to them. At first I tried using Edmodo, but that proved to be a bit glitchy for assignments where I wanted students to work with the materials in a different app like GoodReader. I needed to figure out an easy to manage workaround. Welcome back, Dropbox!
      To do this, I created a new folder on Dropbox called “Student Assignments.” I then right-clicked on the folder to pull up the option to “share link.”
      This pulls up a new window that shows the internal content of the folder in the background. Here, you could enter in a bunch of email addresses, but I prefer to click on “Get link.” This copies a link to your clipboard for you to paste somewhere else.
      Once I had the link to the folder, I put it in a highly visible spot on my class website. My students use my class website constantly, so getting to the link was easy for them once they knew where to find it. 
      Once the folder was shared, I started to create the internal contents of the folder. I created 6 folders inside — one for each day of the week and an archive folder. 
      I numbered the days of the week to control the order of the files. Dropbox will alphabetize the folders otherwise.
      As I gather resources or assignments that I want students to access, I save them as pdf files and I just put them in the folder to match the day that I expect them to do the assignment. At the end of the week, I move everything into the Archive folder, and I start over creating the assignments for next week. 
      This system has worked incredibly well for me! Here’s why:
      • Items in Dropbox sync immediately, so if we’re in the middle of working on something and I realize that I’ve forgotten to give students something that would be helpful, I can just drag it into the folder. I don’t have to sprint down to the copier. 
      • It’s the ultimate organizer for absent students. If a kid misses class on Tuesday, they (and their parents) know to go to the Tuesday folder to see what assignments are there. There’s no more worrying about lost papers or assignments.
      • The archive folder provides a great back-up for lost work. If a parent can’t find a reading or a study guide to help before a test, there’s an easy place to go to see all of the work.
      • It only requires a one-time set-up. Since I’m sharing the external folder and not the individual folders or assignments, I can change out what’s inside the folder without having to get a new link to share. 
      • It doesn’t require any log-ins or sign-ups from my students. They don’t have email yet, and they don’t have Dropbox accounts of their own, but that doesn’t matter. Accessing shared files on Dropbox doesn’t require a log-in of any sort. 

      I’ve been incredibly happy with this system. Everything that I would have copied in the past has been easily distributed through my shared folder in Dropbox. 

      What are some other ways you could use shared folders in Dropbox? I’d love to hear your ideas in the comments.

      Exercise and Fall Prevention

      As people get older one of the biggest threats to their health and independence are falls.  A brief review of the statistics on falls provides a sobering view of the threat.

       Falls are the #1 cause of death as a result of unintentional injury among people 75 and older and the #2 cause of death as a result of unintentional injury among people age 65 – 74.
      Falls are the #1 cause of non-fatal unintentional injuries treated in hospital emergency rooms in every age group except ages 15 – 24.
      Fall result in the second most expensive worker’s compensation claims with an average cost of $23,929.
      One out of every three people older than 65 will fall this year.
      50% of the people older than 65 who have fallen will fall again in the next 12 months.
      Most falls are unreported (even serious falls) because senior fear losing their independence, and many seniors would rather die than lose their independence.
      The treatment of osteoporosis with drugs is very ineffective at preventing fractures because it does nothing to prevent the primary cause of fractures which is falls.
      Modifiable Risk Factors for Falls

      Strength (in particular lower body and core strength)
      Mobility (of ankle, knee and hip in particular)
      Fear of falling from previous fall/s resulting in altered gate and restricted activity levels which further increases fall risk
      Poor Balance which has three systems (visual, inner ear, proprioception)
      Impaired Vision
      Cognitive Status/Mood
      Environmental Factors (slippery floors, rugs, poor lighting, etc.
      Medication Side Effects
      Exercise for Fall Prevention
      Exercise can help address several fall risk factors including strength, mobility, balance along with improved cognitive status.
      The most effective exercise boosts lower body and core strength while including a balance component that can be adjusted to each individual’s current capabilities.   This exercise should be weight bearing whenever possible and functional in nature.
      reACT – Rapid Eccentric Anaerobic Core Trainer

      One of the finest ways to address the exercise component of a fall prevention program is the use of the reACT Trainer.    The reACT Trainer provides a no impact training stimulus with a self-selected range of motion and allows for progressive balance challenge to fit just about any ability level.  
      The reACT Trainer is a functional eccentric trainer meaning it provides eccentric dominant exercise that is highly functional in nature with strong emphasis on integrated functional movements in multiple planes of motion with the ability to adjust movement speed to increase or decrease the challenge level.   It is also a very safe training modality.
      For more information on how the reACT Trainer can help prevent falls check out the following videos:
      https://www.youtube.com/watch?v=IBjKkvuXrYE&t=213s

      https://www.youtube.com/watch?v=WXljK8BbhLg&t=309s– instructional video

      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!

      Atlanta Blogger Meet Up

      Yesterday, I had the privilege of meeting some fantastic teacher-bloggers as part of the Atlanta Blogger Meet-Up.

      If you ever get a chance to meet up with other teacher-bloggers, I’d highly recommend doing it! It was wonderful to meet so many sweet and enthusiastic teachers who share similar interests, and now I can finally match names and faces with the blogs that I read all the time.

      We met at the Swan Coach House in Atlanta for brunch, and it was wonderful. Amanda from Collaboration Cuties made us each a placemat with everyone’s name on it.

      And Stacia (the other half of Collaboration Cuties) made us name tags.

      Jivey from Ideas by Jivey made us a little goodie jar filled with treats of both the sugary and teachery kinds.
      And Elizabeth (Fun in Room 4B) and Brandee (Creating Lifelong Learners) made us this adorable to do list that is dry erase. 
      There were 9 of us in all, and I’m so glad that I went. I’m typically a really shy person, but it felt like I was getting together with old friends! I’m so grateful to be a part of the teacher blogger community, and I love learning from other teachers. This group in particular has so much to offer, and if you don’t already follow each of these bloggers, you’re definitely missing out.
      From left to right:
      Amanda – Teacher at the Wheel
      Jivey – Ideas by Jivey
      Brandee – Creating Lifelong Learners
      Denay – The Gemini Teacher
      Liz – Polka Dot Firsties
      Stacia & Amanda – Collaboration Cuties
      Me!
      Elizabeth – Fun in Room 4B
      If you missed out on the meet up, no worries — I have confidence that this will become an annual tradition. And for those of you who are interested in classroom technology, the International Society for Technology in Education (ISTE) is holding its annual conference in Atlanta next summer on June 28 – July 1. Wouldn’t it be great to have a teacher blogger meet up around that? 
      After lunch, most of us ventured to Ikea where I once again spent too much money on my classroom despite not needing anything in particular. I’d show you all of my finds, but I’m going to wait until my complete classroom reveal. Given that I start preplanning THIS THURSDAY and have students on August 1, that really won’t be too long to wait!

      Have a great week!

      “Can You Guess Where The Screenshot Below Is From?”, The Game Tips And More Blog’s Game Screenshot Identification Contest, Re-Happens Again Today! [Updated 2018-03-02 with Answer Image]

      It’s the 15th of the month – and it is time for something that I re-re-started up, just last Month – 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 its’ Fifth Edition now, today – February 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’]


      The first correct answer submitted by a Skillful Identifier/Gamer 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
      Can You Guess Where The Screenshot Below Is From – Contest #4

      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)]

      After a week has gone by, if there is no correct guess as to what game the Screenshot is from, I will return here and put up a ‘Hint’ image – a larger portion of the Screenshot – to assist in Game Recognition-ing-ism…

      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 already-slightly-larger-than-normal CONTEST 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 still a 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 February’s edition of
      ‘Can You Guess Where The Screenshot Below Is From’ (2018-02):


      The Answer for this month’s Contest was: Just Cause 2!
      [Captured in 2014, this Screenshot I took was back when I was playing games at 1600×900 – which is a ‘sweet spot’ I personally recommend [by my own testing] for Mid-Range GPUs (VideoCards). This was JC2 being played with a GTS 250, the ‘Black Knight Edition’ from ASUS which I paired at the time with an AMD X2 245, iirc**. Wow, I have been planning this identification game a long time – never getting around to it for a while of course – haha]
      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 Sixth 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!

      [**Note: I am not affiliated in any way or degree with NVIDIA or AMD, and I have not and will not receive any compensation of any kind, for mentioning them here. I am merely an enthusiastic user of both companies’ products. I have utilized both and will continue to use both in the future ((on a personal note, I find I usually am ‘stairstepping’ with their GPUs, purchasing from one manufacturer, then the next ‘upgrade’ purchasing from the other, heh. I always Suggest to people who ask; to get whichever has Features you like – and only what you can afford at the time – it will be outdated in 3 years or so anyway; Enjoy what you have and be thankful because there are always people who have less!))]

      (The Game Tips And More Blog Contest Game #2018-02)

      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…

      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)

      BEAUTIFUL HOME FAMILY DESIGN “VILLA DE CHARME”

      Katrine Martensen-Larsen comes this stunning house designed for a family of seven children. We hope that this message will come in handy for those of you looking for new ideas for the nursery too. “Villa de Charme” is located in, Frederiksber Denmark and has been specially designed for a family of seven children. The designer said that this house is “evidence that many children and a hectic lifestyle does not mean you have to compromise on style.” The interior features original decorating ideas and news. The wallpapers are particularly interesting. White is used mainly to define the house and gives it an intimate feeling clean and fresh. bits of color are added here and there, crying the whole design. We really appreciate how serious, sober rooms alternate with play.

      BEAUTIFUL HOME FAMILY DESIGN

      BEAUTIFUL HOME FAMILY DESIGN

      BEAUTIFUL LIVING ROOM HOME FAMILY DESIGN

      BEAUTIFUL LIVING ROOM HOME FAMILY DESIGN

      BEAUTIFUL KITCHEN HOME FAMILY DESIGN

      BEAUTIFUL KITCHEN HOME FAMILY DESIGN

      BEAUTIFUL BATHROOM HOME FAMILY DESIGN

      BEAUTIFUL BATHROOM HOME FAMILY DESIGN

      BEAUTIFUL BEDROOM HOME FAMILY DESIGN

      BEAUTIFUL BEDROOM HOME FAMILY DESIGN

      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.

      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

      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.

      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.

      It’s Not Just You™ – The Elder Scrolls: Legends A.I. Seems Pretty Hard To Beat Now [Noticed]

      Just a little notification that, if you are playing TES:Legends recently and find it’s quite a bit harder to beat the computer opponent (AI/NPC)… It’s Not Just You™

      I was in the Beta for The Elder Scrolls: Legends; but never got around to finishing my “First Impressions” article on it [as is how it usually goes for me and posting, heh]. Legends has been out of Beta for a few months now, and if I could summarize the game in one paragraph, I would say that Legends is a Virtual Collectible Card style game, that is ‘both Single-Player and Multiplayer’ (you can play against other human opponents, in matches and “Arena” rounds – but you don’t have to, you can entirely play against the computer AI both in single matches and in ‘Arena playoffs’, if you desire). It is actually more of a “Card Collecting” game than a “Trading Card” game – as I have not seen a way to trade with human players yet – but that is similar to other ‘virtual card games’ of this genre, like Hearthstone and Gwent (“World Of Warcraft” Lore and “Witcher” Lore -based virtual card games, respectively). The game cannot be played Offline and you don’t actually get any ‘Real Life’ Cards of any form; but that again, is the same for the other virtual card games mentioned.

      After playing a little bit when it was first Released, I didn’t play Legends for a few months, only recently picking it up again to play a bit – and boy was I in for a surprise!

      The computer AI as it is now, offensive and ticked off
      (Cropped Screenshot of art by Bethesda Game Studios)

      Perusing the Updates for the game (which there seems to be one of every few weeks, a nice thing to see for a game!) – there was an Expansion for the game released at the end of June 2017 (Heroes of Skyrim) – but nothing that says, “We felt the AI was a little too easy to beat, so we beefed it up a bunch and it also will pull cards out of it’s butt hat, getting exactly what it needs at times, to win!” – so I’m not sure when this AI change occurred… [I didn’t play for a good few months or more, so sometime around mid-2017, I reckon].

      Judging by the recent changes to the Computer Opponent A.I., get used to seeing this screen more often…

      Legends is a fun game still, with it’s flashy effects and nice sounds, not to mention the wonderful Elder Scrolls-style ‘realistic’ art on everything; I personally don’t mind if I am going to be losing to the Computer a lot more; but it would have been nice to see a more obvious notification of it somewhere – or a way to perhaps adjust it (via a Slider or Dial or anything..).

      I do think the AI was ‘just a little too easy’ at first, making simple moves and not many combos, losing a lot more than it won against me – but now it seems pretty darn hard – almost too hard, pulling multi-combos everywhere and buffing cards a lot more and getting ‘the perfect card’ or ‘just what it needs’ at times, to pull off a win (as though, instead of the AI having a prepared set of cards, cards seem now ‘generated as the game goes’, to “keep it competitive”). I can still win once in a while against the AI in Solo Play and Solo Arenas – and I understand that Bethesda might want to make things ‘a bit difficult’ to encourage selling Card Packs; but… Dearest Beth: It’s “Just A Little Too Much” Now… [in my opinion]

      The ‘new’ Computer Opponent A.I. at work, busy buffing its’ cards to no end

      I won’t stop playing, of course – and I won’t stop getting Card Packs once in a while (for all three of the Collectible Card Games mentioned above, when I can) – but I just wanted to mention this, for others too; that if you noticed the Computer seemed ‘tweaked’ lately and is now pretty darn hard to beat as an Opponent in Legends – It’s Not Just You™…

      If I play some Versus matches, which I do from time to time – See You In The Game!

      Addendum
      Changes Seen:
      – Increased Combination plays (Buffs, Debuffs, then Attacking)
      – Increased Healing cards (Health added to Opponent)
      – Highly Increased ‘instant-kill’ or ‘unsummon’ type “Destroy A Creature” cards (Piercing Javelin, Lighting Strike, Execute, Cast Out, etc)
      etc.

      Popcorn Cart, Warren, Ohio, circa early 1910s

      https://www.facebook.com/neatoldphotos.m.lucas2/photos/a.400823796751664.1073741829.400758923424818/908779272622778/?type=3

      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.